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Island Source

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Vegansus 

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I was diagnosed with Crohn’s disease in 2021. When I was diagnosed I had no idea what Crohn’s was. If, like me, you’re not so sure what this elusive disease is, inflammatory bowel disease is an umbrella term to describe disorders that cause chronic inflammation of the gastrointestinal (GI) tract. The two most common forms of this are Crohn’s disease and Ulcerative Colitis.&nbsp; At this time, there is no cure for IBD; treatment is directed at helping patients to manage symptoms. Some of the symptoms include diarrhoea, abdominal pain, rectal bleeding, weight loss, and fatigue.&nbsp; While medical intervention is often essential in getting patients to remission, it can be helpful to also look at diet and lifestyle factors. For instance, stress is a major trigger for causing a flare of my disease, and eating anything spicy will definitely set me off. It tallies that how we live day-to-day, and what we feed our bodies, can either help or hinder the severity of our symptoms.&nbsp; Before we take a look at the benefits of a plant-based diet specifically for IBD, it’s important to emphasise that none of us in the IBD community are at fault for our diagnosis. It’s upsetting, speaking as someone with Crohn’s disease, when articles appear that suggest our food or lifestyle choices have directly resulted in the onset of disease. That is simply not the case.&nbsp; I want to take a look at the role of fibre, ultra-processed foods and animal protein in relation to IBD.&nbsp; <h2>Fibre</h2>We get dietary fibre from plants, and it is naturally found in foods such as beans, fruits, nuts and whole grains like brown rice or barley.&nbsp; There’s a common misconception that a “low fibre” diet is appropriate for all people (and at all times) with IBD. A low fibre diet is essential when you’re preparing for a colonoscopy and it’s advisable when you are in a severe flare or have strictures (narrowing of the intestinal walls due to repeated inflammation and healing.) Bulking out intestinal content in this instance might cause symptoms that feel uncomfortable.&nbsp; However, if you have active disease in a mild flare or are in remission, some fibre is beneficial. Fibre lowers cholesterol, helps stabilise blood sugar levels and feeds healthy gut bacteria. It also provides a source of energy to the cells that line the gut and helps maintain the integrity of the gut barrier. In a small study, 11 Crohn’s disease patients with moderately active disease were given 3g insoluble and 9g soluble fibre per day. Previously, they had been on a low fibre diet, but after increasing fibre intake, all 11 patients reported an improvement in symptoms, including reduction of diarrhoea, pain, urgency, incontinence and improved overall quality of life.&nbsp; <h2>Ultra-processed foods&nbsp;</h2>Ultra-processed foods account for 56.8% of total energy intake in the UK diet. Not only do processed foods predispose people to develop IBD, but aggravate the disease process too.&nbsp; Processed foods contain salt and sugar, harmful chemicals like Polysorbate 80 and Maltodextrin - emulsifiers that make foods shelf stable and taste creamy. They can be found in things like frozen desserts, cottage cheese and some canned foods. These chemicals can cause unfavourable, pro-inflammatory changes in the gut microbiome (GM) and reduce the gut’s defences against harmful bacteria.&nbsp; Generally, a higher level of GM diversity is associated with better overall health. Having a more diverse GM specifically increases our resilience to infection, impacting the effectiveness of our immune responses - in fact, 70-80% of the immune system is housed immediately behind the gut wall.&nbsp;For this reason, eating a wide variety of predominantly plant-based whole foods is going to be beneficial for your GM. <h2>Animal protein&nbsp;</h2>Studies have shown that reducing the amount of meat and dairy in a diet can improve symptoms of IBD. A review in 2019 in The Permanente Journal showed animal-based diets to be consistently associated with a lower diversity of gut bacteria and an increase of mucus-degrading bacteria that irritates the gut barrier.&nbsp; One of the most compelling studies that I’ve read shows that active Crohn’s disease can be treated with a diet that restricts animal protein, fat, dairy, emulsifiers and food additives.&nbsp; In one of these studies, researchers reported on a group of patients, some with newly diagnosed Crohn’s disease and some with established Crohn’s disease, who were resistant to immune suppression medications. All were in a moderate to severe flare of their disease.&nbsp;The researchers asked the patients to eat half of their calories from an Enteral Nutrition formula, and half from a whole food, predominantly plant-based diet for 6 weeks.&nbsp; After 6 weeks, 78.7% of the newly diagnosed patients showed a significant clinical response and 70.6% were in remission. The established disease patients saw similar results. At week 6, 90.4% of the patients were feeling substantially better and 62% were in clinical remission.&nbsp; <h2>Closing thoughts&nbsp;</h2>While medication undoubtedly plays a huge role in getting people to remission - and has certainly done so for me - diet can also play a role as part of a holistic view to managing symptoms of Crohn’s or Ulcerative Colitis. Incorporating some fibre, avoiding ultra-processed foods and reducing the amount of meat and dairy can all play a role in developing a healthy, happy gut microbiome and increase the likelihood of maintaining remission.&nbsp; For more information about how a plant-based diet might help IBD patients, take a look at the work of plant-forward gastroenterologist Dr Alan Desmond, who provides a wealth of resources on his Instagram page.&nbsp; If you are someone who lives with Crohn’s or Ulcerative Colitis you may like to check out my new vegan cookbook, <a href="https://helenarosemurphy.net/crohns-and-colitis-cookbook" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">The Plant-Based Crohn’s and Colitis Cookbook</a>, which shares my nutritious, easy-to-digest plant-based recipes created specifically for people suffering with Crohn’s and Colitis, based on my own experiences of living with and cooking for Crohn’s disease. If you are interested in learning more about the benefits of a plant-based diet check out <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a> and&nbsp;<a href="https://www.v-landuk.com/article/can-a-plant-based-diet-help-prevent-and-treat-type-2-diabetes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">can a plant-based diet help prevent and treat type 2 diabetes?</a> This article is not intended to be a substitute for medical advice, diagnosis or treatment. If you are a patient with IBD considering a change to your diet, consult a registered dietician for advice. <h1>References</h1>1. &nbsp;Roberts, C. L. et al., Translocation of Crohn’s disease Escherichia coli across M-cells: contrasting effects of soluble plant fibres and emulsifiers. Gut 59, 1331-1339 (2010)2.&nbsp;Brotherton CS, Taylor AG., Dietary fiber information for individuals with Crohn disease: reports of gastrointestinal effects. Gastroenterol Nurs. 2013 Sep-Oct;36(5):320-3273. &nbsp;Rauber F, Louzada MLDC, Martinez Steele E, et al, Ultra-processed foods and excessive free sugar intake in the UK: a nationally representative cross-sectional study BMJ Open 2019;9:e027546. doi: 10.1136/bmjopen-2018-0275464. Nickerson KP, McDonald C (2012) Crohn's Disease-Associated Adherent-Invasive Escherichia coli Adhesion Is Enhanced by Exposure to the Ubiquitous Dietary Polysaccharide Maltodextrin. PLoS ONE 7(12): e52132. https://doi.org/10.1371/journal.pone.00521325. ﻿Chiba M, Nakane K, Komatsu M., Westernized Diet is the Most Ubiquitous Environmental Factor in Inflammatory Bowel Disease. Perm J. 2019;23:18-107. doi: 10.7812/TPP/18-107. PMID: 30624192; PMCID: PMC6326567. 6.Rotem Sigall-Boneh, RD. Tamar Pfeffer-Gik, RD, Idit Segal, MD, Tsili Zangen, MD, Mona Boaz, RD, PHD, and Arie Levine, MD., Partial Enteral Nutrition with a Crohn’s Disease Exclusion Diet is Effective for Induction of Remission in Children and Young Adults with Crohn’s Disease. Inflamm Bowel Dis, Volume 20, Number 8, August 2014.

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Can a plant-based diet help keep Crohn’s disease in remission?

So you have signed up for the gym, the marathon, the yoga teacher training, bought your gear and are ready to embark on an athlete’s journey. But you also want to eat more plant-based food and are asking yourself if you can perform well on a vegan diet and if you actually need to worry about your protein intake. After all, they say “abs are made in the kitchen,” “the most important part of sport is recovery” and “you can’t get strong on carrots and peas alone”. Well all of this is… true. The reality is that food does play a crucial role in your physical and mental well-being and that will affect how you perform, how you feel while doing sports and your overall energy levels day to day. Sport has a lot of short- and long-term benefits but can also take a toll on your body. Learning how to fuel your body properly for recovery is therefore of utmost importance. So let’s bust three myths around vegan fitness to get you to your goals: <h2>Myth 1: Eat meat to build muscle</h2>The international society of sports and nutrition recommends 0.8g/kg per day of protein for sedentary people, 1-1.6g/kg per day for endurance athletes and 1.6-2g/kg per day for strength athletes. For example, if you are 70kg, 70kg x 1.6 = 110g protein per day. Ironman <a href="https://www.instagram.com/brendanbrazier/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Brendan Brazier</a>, track and field Olympian <a href="https://www.instagram.com/carl_lewis_official/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Carl Lewis</a>, world heavyweight champion boxer <a href="https://www.instagram.com/davidhaye/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">David Haye</a> and tennis champion <a href="https://www.instagram.com/venuswilliams/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Venus Williams</a>, have all proven that you can meet these requirements on a plant-based diet (1,2).&nbsp; However, systematic reviews have shown that, on average, vegan diets are lower in protein compared to other diets (3). As one cannot rely on animal products on a plant-based diet, it is important to pay attention to include a protein source with every meal. Different plant foods have the twenty different building blocks of proteins - called amino acids - in different quantities. The amino acid lysine is the lowest in the plant world, but good news, beans and legumes are all high in lysine (think black beans, kidney beans, navy beans, red, yellow, green lentils etc), so make sure you include <a href="https://pubmed.ncbi.nlm.nih.gov/20622542/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">protein-rich foods</a>. Another easy way of making the most of legumes is to get lentil or bean pasta. They are neutral in taste, easy to digest and add a fun colour to your meals (win-win-win). Including protein powder can be helpful if required, but it should never be the main or only protein source - variety is key. <a href="https://www.instagram.com/syncprotein/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Sync</a> is a great protein powder brand that minimises additives.&nbsp; Another great source of protein are meat replacements. Meat replacements get a bad rap for being processed compared to meat for example, but the truth is, meat does not have all the ingredients on the package that the animal consumed before it was slaughtered. Also, there are brands of meat replacements with only a handful of ingredients. <a href="https://www.instagram.com/eatplanted/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Planted</a>, <a href="https://www.instagram.com/heurafoods/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Heura</a> and <a href="https://www.instagram.com/vegan.outlawzfood/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Outlawz</a> all do a great job. Seitan, or wheat gluten, is also a fantastic source of protein. You can make your own too, check this <a href="https://www.youtube.com/watch?v=bJM7d_fstJA" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTube</a> video. <h2>Myth 2: Veggies are not an athlete’s food</h2>Plant foods are absolutely essential for athletes. While working out, humans break down muscle fibres, and these fibres grow back in recovery. Athletes can have a suppressed immune function because of the stress they put their bodies under (2) and high-antioxidant foods can fight this. And what are those antioxidant foods? Right. Plants. The median levels of antioxidants from plant-based foods are almost triple that of animal origin (4). Incorporating a wide variety of vegetables will be most beneficial. Dark leafy vegetables (kale, bok choy, collard greens, rocket) are absolute nutritional stars, also they are important to incorporate for anyone with a menstrual cycle, to maintain good iron levels (2). So be an adult, and eat your vegetables.&nbsp; And if you are a real gym bro who thinks plants are a waste of space on your calorie-dense plate, just look up the <a href="https://www.livekindly.com/nfl-players-vegan-meal-plan-charity-morgan/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Tennessee Titans NFL team</a>. This plant-based American Football team eats more veggies than ever needed to make their mothers proud.&nbsp; <h2>Myth 3: All supplements are unnecessary or harmful&nbsp;</h2>“Vegans need to supplement, therefore this diet is inferior to an omnivorous diet.” This, again, is a myth. First, most people who are serious about sports take some kind of supplement. Protein powder and creatine are common ones. Not just for vegans. Second, animals are supplemented with vitamins and minerals so taking supplements rather than eating supplemented animals cuts out the middleman. Third, vegans are not more prone to deficiencies, they are prone to different deficiencies. Vegans are more prone to deficiencies in B12, zinc, calcium and selenium. Vegans are also less prone to deficiencies in fibre, vitamins A, B1, B6, C, E, iron, phosphorus, magnesium, copper and folate compared to other diets (3,5). Unless you opt for Oreos dipped into Biscoff spread all day, and instead eat a variety of plant foods at each meal, it is possible to cover nutritional needs mostly with whole foods. Regular blood tests can be helpful to check and B12 supplementation is of course a must.&nbsp;A creatine supplement can also be great. Just 3-5g a day every day - whether it’s a workout day or a rest day - should do the job, it is a very well-researched supplement that has performance-enhancing effects on muscle growth and strength (6,7). In case of doubt, always check with a doctor.&nbsp; Ok, you are ready to lift some serious iron and sprint some serious miles, so start your vegan fitness journey! If you are not exactly a kitchen prince(ss) and are feeling at a loss with delicious wholesome plant-based recipes that cover your nutritional needs as an active person, these are great cookbooks: The Plant-based Athlete by <a href="https://www.instagram.com/robert.cheeke/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Robert Cheeke</a> and <a href="https://www.instagram.com/nomeatathlete_official/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Matt Frazier</a>, The Proof is in the Plants by <a href="https://www.instagram.com/simonhill/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Simon Hill</a>, and Naturally Stefanie by <a href="https://www.instagram.com/naturallystefanie/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Stefanie Moir</a>.&nbsp;Also, Andrew Bernard’s high-protein vegan cooking <a href="https://www.youtube.com/watch?v=A5ZvijZcvow" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">videos</a> are epic. Added bonus, they put you in a great meditative state that will make you veg out (and maximize that recovery).&nbsp; Interested in health and vegan fitness? Take a look at these <a href="https://www.v-landuk.com/article/7-esteemed-plant-based-doctors-worth-following" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">7 esteemed plant based doctors worth following</a> or how a plant-based diet helps these <a href="https://www.v-landuk.com/article/how-does-a-plant-based-diet-help-these-famous-vegan-athletes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">famous vegan athletes</a>. <h2>References&nbsp;</h2>1.	Rogerson, D. Vegan diets : practical advice for athletes and exercisers Vegan diets : practical advice for athletes and exercisers. (2022).2.	Foster, C., Fuhrman, J. &amp; Ferreri, D. M. Fueling the Vegetarian ( Vegan ) Athlete. Nutr. Ergogenic Aids 9, 233–241 (2010).3.	Bakaloudi, D. et al. Intake and adequacy of the vegan diet . A systematic review of the evidence. Clin. Nutr. 40, 3503–3521 (2021).4.	Carlsen, M. H. et al. The total antioxidant content of more than 3100 foods , beverages , spices , herbs and supplements. (2010).&nbsp;5. Maziarz, B., Chojęta, D., Zygmunt, E. &amp; Wróblewski, H. Influence of vegan diet on physical performance of athletes. J. Educ. Heal. Sport 10, 209–215 (2020).6. Buford, T. W. et al. Journal of the International Society International Society of Sports Nutrition position stand : creatine supplementation and exercise. 8, 1–8 (2007).7. Cooper, R., Naclerio, F., Allgrove, J. &amp; Jimenez, A. Creatine supplementation with specific view to exercise / sports performance : an update. 9, 1 (2012).

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Vegan fitness: Let’s do some myth-busting

Did you know our bodies are capable of making vitamin D? When exposed to sunlight, a protein in our skin called 7-DHC reacts with the UVB rays, converting it into vitamin D3. But if you’re living in the UK, you know that sunshine is a rare and glorious occasion over the spring and summer, but in the autumn and winter it is practically non-existent. This means that most of us, vegans and non-vegans alike, should be taking a vitamin D supplement to control the amount of calcium and phosphate in our bodies and keep our muscles healthy too. But for vegans, it's not quite as simple as picking up any old vitamin D. Whilst vitamin D2 <a href="https://www.vegansociety.com/resources/nutrition-and-health/nutrients/vitamin-d" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">is always vegan friendly</a>, D3 is often derived from sheep's wool or other animal sources - so it's always important to look out for vitamin D3 made from lichen, which is totally vegan friendly. Introducing <a href="https://www.instagram.com/sunshiinehealth/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Sunshiine Health</a>, who take all the confusion away from searching for the perfect vitamin - they’ve created a vegan vitamin D supplement to help boost your immune system and feel your best. We had the pleasure of trying Sunshiine Health’s low calorie, vegan vitamin D gummies that not only do wonders for your body, but taste amazing too. With no artificial flavours, colours or sweeteners, you can ensure that you’re getting all the goodness out of them, without any unnecessary nasties too. Their vegan vitamin D gummies became a part of our morning routine and we even looked forward to taking them. In a short space of time, they helped boost our energy levels and regulate our moods, and over time hopefully will only do even more amazing things for your body such as <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">improving your immunity</a>. <img src="https://res.cloudinary.com/v-land/image/upload/v1664286123/Sunshiine_fe20adc915.png" alt="Woman running in a forest, with the words let sunshiine take care of your health in the foreground"><a href="https://www.amazon.co.uk/stores/SunshiineHealth/page/02BCE95E-87DF-470D-9A7C-45E2DBBCF3AF?ref_=ast_bln" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Sunshiine Health Vitamins</a> If you want to have a bit more Sunshiine in your life, check out <a href="https://www.sunshiine.co.uk/products" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Sunshiine Health</a> for the best vegan vitamin D supplements - available to buy through their <a href="https://www.sunshiine.co.uk/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">website</a> and <a href="https://www.amazon.co.uk/stores/SunshiineHealth/page/02BCE95E-87DF-470D-9A7C-45E2DBBCF3AF?ref_=ast_bln" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Amazon</a>. At V-Land, we’re passionate about taking care of our minds and bodies - inside and out. Vegan vitamins and supplements are a great way to give an extra boost; for healthy, glossy hair we recommend <a href="https://www.v-landuk.com/article/let-your-hair-grow-with-glowwa-s-vegan-hair-supplement" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Glowwa</a>, whilst <a href="https://www.v-landuk.com/article/upgrade-your-water-with-bubbl-and-co-s-effervescent-vegan-vitamins" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Bubbl &amp; Co</a> are great for upgrading your water. And for a great all-rounder, we love <a href="https://www.v-landuk.com/article/say-heyoo-to-the-new-you-health-and-wellbeing-vitamins-to-help-you-seize-the-day" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Heyoo vitamins</a> for keeping our bodies topped up.

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Feel your best with Sunshiine Health Vitamins vegan vitamin D

The person at the party says “Oh, sorry. I can’t have that. I’m lactose intolerant,” after being offered ice cream. “Sorry, I won’t be able to come. I can’t eat cheese,” says someone that’s just been invited to cheese and wine night.&nbsp; We all may know someone who is lactose intolerant or heard of it before, but why are some people that way? Why can’t they digest dairy? To understand this a bit further, we have to ask the question, what is lactose intolerance? <h2>Why are some people lactose intolerant?</h2>The <a href="https://www.nhs.uk/conditions/lactose-intolerance/causes/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">NHS</a> describes this condition as “a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products.” The symptoms they list for these individuals that do ingest dairy range from bloating and stomach cramps to feeling sick. It’s the specific type of sugar found in dairy - lactose - that is the issue here, as bodies need to be able to produce the enzyme <a href="https://www.webmd.com/vitamins/ai/ingredientmono-540/lactase" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">lactase</a> to successfully break down this very unique type of sugar. Some people produce the enzyme and others don’t, the latter are lactose intolerant. Lactase is found in almost all infants, it’s how they digest their own mother’s milk. The body stops creating this enzyme after breastfeeding; usually around the age of two. <h2>How many people are lactose intolerant?</h2>With this information in mind, it would be natural to question why only some individuals suffer with lactose intolerance, rather than everyone above breastfeeding age. However, it appears that cultural attitudes towards cow’s milk has had a significant impact on the number of adults who still produce lactase in certain countries. According to the <a href="https://worldpopulationreview.com/country-rankings/lactose-intolerance-by-country" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">World Population Review</a>, the majority of adults of European descent still produce lactase. Countries like Norway, Ireland and the United Kingdom house a population where more than 90% can digest dairy. Other Western countries outside Europe, but with a high number of European descendants, like New Zealand and parts of the USA, also have a low number of lactose intolerant individuals.&nbsp; On the other hand, vast swathes of places like Asia and Africa are almost completely lactose intolerant. Those from places like Ghana and South Korea have an almost 100% chance of being lactose intolerant. It appears that those that turned to dairy as a viable food source up to <a href="https://www.smithsonianmag.com/science-nature/famine-and-diseases-likely-drove-europeans-ability-to-digest-milk-180980483/#:~:text=Just%205%2C000%20years%20ago%2C%20even,enabled%20them%20to%20do%20so." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">five thousand years ago</a>, developed and passed on the ability to successfully digest lactose down through the generations. The cultures and countries who didn’t actively consume milk regularly enough, had no need to develop this trait. It’s for this reason, that we see such a contrast between certain parts of the world, even in the modern day. <h2>An argument for or against veganism?</h2>If you don’t struggle to digest dairy, surely that is an argument to still seek it out as part of a balanced diet, right? Even if you ignore the climate and animal rights issues faced when consuming dairy products, the fact that some can digest dairy and others can’t, is still most likely an argument for veganism. Though there is much debate around the topic, it’s often stated that the human being’s natural lactose intolerance is an indicator that the body does better without it. Humans are the only mammals to continue drinking milk into adulthood and are certainly the only ones to consume the milk of another species. This, coupled with the <a href="https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-about-dairy#:~:text=Milk%20and%20other%20dairy%20products,%2C%20ovarian%2C%20and%20prostate%20cancers." rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">health concerns</a> surrounding dairy, suggest that it isn’t a product that should be in a human body. Many cultures around the world have had a long relationship with dairy and still do to this day. With so many <a href="https://www.myprotein.com/thezone/nutrition/best-plant-based-milk/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 56);">plant-based alternatives</a> available now though, and a better understanding of both the industry and the product itself, is it time to break it off with dairy for good?

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How many people are lactose intolerant, and why are they?

Houseplants are beautiful and, in recent times, an Instagrammable addition to our homes. Lush green leaves have a calming presence in our living space and they are fantastic for both our physical and mental health. In a fast-paced and technology focused world, bringing nature indoors can do wonders for our minds. On social media we see many interior design and plant stylist accounts showing us how to best decorate our homes with plants and plenty of information on how not to kill your houseplants. For advice on caring for indoor and outdoor plants and lots of houseplant inspo, Instagram accounts such as Joe Bagley's <a href="https://www.instagram.com/ukhouseplants/?hl=en" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">UK House Plants</a> and <a href="https://instagram.com/a_small_green_shoot?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">A Small Green Shoot</a> are perfect. We also love <a href="https://www.instagram.com/cloudgardeneruk/?hl=en" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Cloud Gardener UK</a>, Jason is a multi-award-winning <a href="https://cloudgardeneruk.co.uk/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">garden designer</a> who has created a full and beautiful garden on his 18th storey balcony in Manchester. His apartment is home to 150 houseplants and there are 100 containers in his cloud garden, it even has its own mini fish pond! A true inspiration, Jason shares his journey on his Instagram to show how we can create more urban biodiversity.&nbsp; Houseplants are easy to pick up in supermarkets, florists, garden centres and you can even buy houseplants online from companies like <a href="https://www.bloomandwild.com/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Bloom &amp; Wild</a>. The green-fingered amongst us may even propagate plants by taking cuttings from others. What are the health benefits of having houseplants in our homes? We've got you covered! Here's a list of some of the best houseplants; they will look after you, if you look after them. <h2>Lavender&nbsp;</h2>Lavender is a flowering, beautiful smelling, stress relieving wonder plant. Lavender essential oils are often used in relaxing bath and skincare products because of its relaxing properties, which relieve anxiety and depression and even insomnia. To grow lavender indoors, place in a sun drenched spot and water every ten days to two weeks depending on the temperature and how quickly your plant is drying out. <h2>Snake Plant</h2>Snake plants are the ultimate in low-maintenance plants. They're the best houseplants for those who might forget to water them as they only need to be watered fortnightly. Snake plants convert carbon dioxide into oxygen at night as you sleep, purifying the air in your home. <h2>Peace Lily</h2>Another hard worker when it comes to air purification is the peace lily. They absorb ammonia, benzene, xylene, formaldehyde and trichloroethylene, improving the air quality in your home while looking lovely. They thrive in a bright spot out of direct sunlight, being watered regularly, making sure that the soil is moist but not wet. <h2>Ferns</h2>Ferns increase the humidity in the air in our homes. This moisture boost in the air means that it's less likely our skin will get too dry. Keep ferns out of direct sunlight and make sure that their soil is moist but not wet. <h2>Rosemary&nbsp;</h2>Rosemary has been used in traditional medicine to assist with boosting concentration and memory. It has a pleasant, herby smell, it thrives in bright sunlight, being watered fortnightly. <h2>Spider Plant</h2>Spider plants are one of the easiest air purifying plants to grow. They remove toxins from the air which is good for reducing anxiety, anger and tension. spider plants don't like to be too dry or too wet, it's easy to check whether they need watering by touching the soil, often little bits of moist soil will stick to your fingers whereas if it was too dry, it would feel dry to the touch. Keep your spider plant in indirect sunlight. If we convinced you of the important health benefits of houseplants and you're continuing your health and wellbeing journey you might want to check out our list of <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">five vegan omega 3 sources</a> and also take a look at our article on <a href="https://www.v-landuk.com/article/save-the-earth-the-biodiversity-crisis-nobody-is-talking-about" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">the biodiversity crisis that nobody is talking about</a>.

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Health benefits of houseplants: 5 that look after your wellbeing 

We are living amidst a <a href="https://www.charitywater.org/global-water-crisis" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">global water crisis</a>, with over seven hundred million people in the world living without access to clean water. That's a horrifying thought to process, and for many of us, hard even to imagine. Fresh water is a luxury that we often take for granted in day-to-day life. If we get thirsty, we fill our cups, if we get dirty, we fill our tubs, or for the eco-conscious amongst us, run a quick shower. Until recently, it’s been as simple as turning the tap on. But times are changing, and have been for quite some time. And with more frequent extreme weather caused by climate change, it is becoming increasingly difficult not to take notice. The recent effects of global warming has brought an unprecedented heatwave to our country with the driest July in over fifty years and the driest first half of the year since 1976. The UK heatwave has resulted in drought across the nation bringing with it raging wildfires and resulting in <a href="https://www.thameswater.co.uk/help/water-restrictions" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">water restrictions</a> to many households and businesses.&nbsp; Still, water restrictions in the UK are very different to water restrictions experienced by those who deal with the water crisis as a part of everyday life. In the UK, our restrictions are aptly labelled ‘hosepipe bans’ with <a href="https://www.thameswater.co.uk/help/water-restrictions" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">restrictions in place</a> to reserve water by banning people from cleaning their cars, filling their swimming pools, paddling pools, or using a hosepipe to water their plants. Whilst we sympathise with many who are trying hard to help nature through gardens and green spaces (we are too!), it is not even close to the suffering that millions of people experience in nations without access to clean water. A company that is trying to do their part to help people most affected by the water crisis, is vegan-friendly supplement brand, <a href="https://www.instagram.com/bubblandco/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Bubbl &amp; Co</a>. Bubbl &amp; Co create great-tasting effervescent vitamin tablets made from all natural ingredients that combined with water, make a refreshing boost to your day - and immune system. Tablets that take care of you, and take care of others too; The Bubbl &amp; Co team have pledged that for each product sold, they will provide a week's fresh water to a person in need via <a href="https://www.charitywater.org/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Charity: Water</a>.&nbsp; The company’s mission statement is that ‘a business should be a vehicle for positive change in the modern world’ and the essence of what they aim to achieve is summed up in their favourite African proverb: ‘If you want to go fast, go alone. If you want to go far, go together.’ Not only do we love Bubbl &amp; Co’s ethos, we’re stoked about their products too. We tried the <a href="https://www.bubblandco.com/reset" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Reset Morning Elixir</a> and <a href="https://www.bubblandco.com/clarity" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Clarity Focus Formula</a> and were blown away both by the taste, and the after-effects of the tablets.&nbsp; The <a href="https://www.bubblandco.com/reset" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Reset Morning Elixir</a> helped shake off any morning drowsiness and gave a clean energy boost, without any of the nasties associated with caffeine-fuelled energy drinks and/or coffee, and with a cranberry and grapefruit flavour it was hard not to indulge in a second glass. The <a href="https://www.bubblandco.com/clarity" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Clarity Focus Formula</a> was just as tasty with a raspberry and citron flavour and we were pleasantly surprised to find how effective the tablet was, Bubbl &amp; Co have aptly dubbed it their ‘think drink’ and we can see why; creativity, focus and clarity flowed afterwards.&nbsp; We found that <a href="https://www.bubblandco.com/pause" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Pause</a>, designed for improved sleep behaviour, had mellow and warm undertones: these simple flavours complement one another and were very pleasing to the taste. But best of all it sent us to dreamland in a matter of minutes. Pause creates a non-drowsy, relaxing effect, a perfect push in the right direction for a well-needed night's sleep. Pause optimises sleepy neurotransmitters and relaxes the nervous system by decreasing excitatory brain chemicals.&nbsp; <a href="https://www.bubblandco.com/forcefield" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">Forcefield</a>, created for immune insurance, is a vibrant passion fruit flavour which is bold, refreshing and tasty. It has an assortment of ingredients including elderberry extract, astragalus with trace minerals and vitamins which may help your immune system and are anti-inflammatory.&nbsp; All of Bubbl &amp; Co’s products are vegan-friendly, GMO-free, gluten-free and under 10 calories per tablet, focusing on dopamine support, and natural cognitive function boosting formulas. The tablets are made with all natural ingredients, and come in eco-friendly packaging, delivered direct to your door. Plus, if you opt to subscribe, you’ll receive a generous 30% discount and a free health guide too. Bubbl &amp; Co are kindly giving a 15% discount to our readers, simply head over to their <a href="https://www.bubblandco.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">website</a> and enter the code VLAND15. Looking for more eco-conscious vegan-friendly brands? <a href="https://www.v-landuk.com/article/sip-away-your-troubles-with-taffitea" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Sip away your troubles with Taffitea</a>.

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Upgrade your water with Bubbl & Co’s effervescent vegan vitamins


Online personal trainers are hugely popular on social media and <a href="https://www.youtube.com/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTube</a>. Their videos are a great way to invest some time in yourself and to work out for your health when you have a hectic schedule or the gym just isn't for you. Personal trainers online provide a variety of workout videos for different abilities, goals and stages in your journey. They are also invaluable when it comes to learning to optimise your workout and protect yourself from injury by giving advice on your form and how to use any equipment that may be involved. YouTube and Instagram personal trainers also tend to include videos on their channels about nutrition, setting goals, how to get into the right headspace to create healthy habits and more. Here’s five vegan personal trainers as a starting point. YouTube is full of trainers who cater to all types of people and lifestyles so we'd encourage you to do some research and find a personal trainer that’s right for you. <h2>The Sculpted Vegan</h2><a href="https://instagram.com/thesculptedvegan?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">The Sculpted Vegan</a>, Kim Constable, is a world-renowned fitness icon. Kim is a pro bikini athlete who has sold thousands of body sculpting programmes worldwide. Her <a href="https://www.youtube.com/channel/UCv6ABGZYKyU20f1DNMWQOOA" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTube</a> channel includes videos of her workouts at the gym along with helpful tips so that you can replicate them, you can also purchase training plans and bootcamps on her <a href="https://www.thesculptedvegan.com/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">website</a>. <h2>Tess Begg</h2><a href="https://www.instagram.com/tessbegg/?hl=en" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Tess Begg</a> is a plant based <a href="https://www.youtube.com/c/TessBegg/videos" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTuber</a> from Sydney, Australia. She posts recipe and workout videos to promote a healthy vegan lifestyle. She also shares lots of insight into her own routine by posting <a href="https://www.youtube.com/watch?v=cYVxLCIsjPU" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">What I Eat In A Day</a> videos and other lifestyle vlogs. <h2>Jaclyn Wood&nbsp;</h2><a href="https://www.instagram.com/___jaclynwood/?hl=en" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Jaclyn Wood</a> is a vegan personal trainer and nutrition <a href="https://www.youtube.com/c/JaclynWood" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTuber</a>. She posts regular workout videos, including gym and home workouts, alongside plant based recipes. Her channel has lots of helpful playlists. <h2>Bianca Taylor</h2><a href="https://www.instagram.com/biancataylorm/?hl=en" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Bianca Taylor's</a> <a href="https://www.youtube.com/channel/UCpH8ZxojD647KtAFFLWQJCQ" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">YouTube channel</a> has some great recipes and meal prep ideas for vegans. Alongside vegan nutrition, Bianca’s channel has some short HIIT workout videos including <a href="https://www.youtube.com/watch?v=hklafsYOq50" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">booty building</a> and videos on <a href="https://youtu.be/1nZYwuI0FvI" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">how to twerk</a>. Bianca also has an <a href="https://getstarted.biancataylorfitness.com/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">app</a> to help out with workout and meal plans. <h2>Nimai Delgado</h2><a href="https://instagram.com/nimai_delgado?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Nimai Delgado</a> is a vegan personal trainer and bodybuilder who specialises in coaching vegan athletes. Although he doesn't post many workouts to his <a href="https://m.youtube.com/c/NimaiDelgado" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">YouTube channel</a> you can find lots of guidance and inspo on his Instagram. Nimai is also the founder of <a href="https://www.vedgenutrition.com/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Vedge Nutrition</a> who provide vegan protein and supplements. Time to grab a bottle of water and choose your first workout! If you'd like to read more on health and nutrition, you may be interested in <a href="https://www.v-landuk.com/article/9-athletes-powered-by-plants" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">athletes powered by plants</a> and <a href="https://www.v-landuk.com/article/can-a-plant-based-diet-help-prevent-and-treat-type-2-diabetes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">can a plant-based diet help prevent and treat type 2 diabetes</a>?

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Motivating online vegan personal trainers to follow

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So, what is this Ayurveda thing anyway? <a href="https://youtu.be/RKAU4LHOA3Q" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Ayurveda</a> is a holistic health practice that has developed and partially changed over the years, but essentially remains based around the thousands and thousands of years old science. The literal meaning of the word Ayurveda is the ‘science of life’. Following Ayurvedic practices may help maintain a balance between physical, spiritual, and mental wellbeing. The balance is usually determined by one’s <a href="https://youtu.be/wtVsFfFeYNs" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">dosha</a> or body type which is split into three categories: Kapha, Pitta and Vata, which are based around the five main elements of Fire (transformation), Water (fluidity), Earth (mass), Air (movement) and Ether (space).&nbsp; <h2>Research for your Ayurvedic veganism</h2>The very first step to becoming an Ayurvedic vegan is research. Learn about your dosha in-depth, the internet can be great for that, but to truly immerse yourself, books such as <a href="https://www.waterstones.com/book/the-ayurvedic-vegan-kitchen/talya-lutzker/9788178224015" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">The Ayurvedic Vegan Kitchen</a> and <a href="https://www.waterstones.com/book/ayurveda-beginners-guide/susan-weis-bohlen/9781939754172" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Ayurveda Beginner’s Guide</a> are fantastic resources. Ayurveda is not just about diet, but also about routine, exercise, rest, and self-care. It’s a new way of living.&nbsp; To discover your dosha, you can take a test such as the <a href="https://www.pukkaherbs.com/uk/en/dosha-quiz" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Pukka Herbs Dosha Quiz</a>&nbsp;(it is possible to be more than one dosha. So, if you get two results, relax. It’s totally normal!) <h2>The 3 doshas: nutrition &amp; diet&nbsp;</h2><a href="https://youtu.be/4biqsPV1yIM" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Vata</a> mind and body types (Air &amp; Ether elements) tend to be slender in size and prefer warm, soothing, easily digestible foods and meals that have flavours that slightly contrast enough to balance each other out, like tomato soup or stews, rice, potatoes, porridges, and bread. Vata body types also prefer easy-flowing, simple exercises that allow space and airflow (breath work) yoga, acrobatics, bike-riding, ice skating, or hiking, often building it up into a gradual work out that can improve muscle mass.&nbsp; <a href="https://youtu.be/zgcfpGDHReo" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Pitta</a> mind and body types (Fire &amp; Water elements) are usually medium-sized and handle dry, warm foods better, such as vegetables, bread, grains, and fruit. That’s not to say Pitta can’t enjoy wet foods like ice cream, pasta, and pizza, however, Pitta types should be aware of their intake of heavy and oily foods. Pitta types should also partake in exercises such as swimming and outdoor activities like running, cycling, or even skateboarding, as long as Pitta is absorbing the wild! <a href="https://youtu.be/UWYrPzrSEig" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Kapha</a> mind and body types (Earth &amp; Water elements) tend to have a wider build than Vata and Pitta types, they pair great with foods that include a lot of spices, regular light warm meals that include grains like rice with vegetables and pulses are necessary to keeping a healthy body. It is important for Kapha to engage in exercises that have a lot of elements such as speed, movement, and group activity, which could be dancing or sports that encourage a little competition. <img src="https://res.cloudinary.com/v-land/image/upload/v1658656653/Image_1_9_1c1c25e6d0.png" alt="Image 1(9).png">barbaragibbbons/Getty Images Pro via Canva Pro <h2>The Ayurvedic vegan diet</h2>The <a href="https://youtu.be/9KG4PRvWTlM" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Ayurvedic diet</a> can include dairy, however, for all the dosha’s the amount is so little, that it may as well not be included at all, there are many vegan substitutes that can act as a replacement for the nutrients you get from dairy: <a href="https://www.waterstones.com/book/eat-feel-fresh/sahara-rose-ketabi/deepak-chopra/9780241388419" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Eat Feel Fresh</a> is a particularly useful book for how to become an Ayurvedic vegan. In fact, there are tonnes of plant-based Ayurvedic practices for vegans that take a more holistic approach. Look into the meals, diets, and ways to prepare for your dosha, this can easily be done by familiarizing yourself with these through your everyday meals, maybe add more grains to your meal and add one more vegetable than you normally would. It’s about compromise and finding the right quantities and/or substitutes.&nbsp;&nbsp; According to the book&nbsp;<a href="https://amzn.eu/d/4ZAVmWE" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Practical Ayurveda</a> here are the percentages of foods for each Dosha: The <a href="https://youtu.be/acxwh2EPXHA" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Vata Type Diet</a> should contain 55% grains, 20% vegetables, 15% fats, nuts, and seeds and 10% pulses. This includes having simple, easily digestible meals throughout the day, preferably a warm porridge, stew, or soup. Add aromatic spices and herbs for flavour but avoid pepper or anything with a high spice level (a.k.a. chilli, scotch bonnet, habanero peppers).&nbsp;Vata types should also aim to have regular bowel movements.&nbsp; The <a href="https://youtu.be/DWHWeRkOQ8Y" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Pitta Type Diet</a> should contain 50% grains, 25% vegetables, 15% pulses and 10% fats, nuts, and seeds. Pitta should often try to adapt their eating habits to having fresh fruit or vegetables as a snack throughout the day, preferably late afternoon, and reduce/avoid the intake of alcoholic drinks, fried foods and skipping meals. Pitta types should also aim to have regular meals.&nbsp; The <a href="https://youtu.be/lZBh2wc8LF4" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Kapha diet</a> should contain 45% grains, 30% vegetables, 15% pulses and 10% fats, nuts, and seeds. Kapha types should aim to skip either breakfast or dinner (do not skip lunch) and can opt for having regular small, warm meals throughout the day. Kapha types are also encouraged to drink warm beverages (1.5 litres per day max). They should aim to avoid heavy/oily foods, cold foods, overeating, eating late and over-snacking. <h2>Take your Ayurvedic vegan journey easy</h2>You have to take it slow; the information you’ve read here are only singular brush strokes on a massive canvas, there are thousands of things to learn and much more you can incorporate, this is a life-long process and not something that can be done overnight.&nbsp; If you are interested in harnessing ancient wisdom to improve your health you may like to read our articles about some of the health benefits of <a href="https://www.v-landuk.com/article/5-you-tube-yoga-channels-to-try-for-international-yoga-day" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">yoga</a> and <a href="https://www.v-landuk.com/article/fabulous-fungi-astonishing-health-benefits-of-mushrooms" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72);">mushrooms</a>. Disclaimer: This article is not medical advice - please check any changes/suggestions are suitable for you before enacting them.

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How to become an Ayurvedic vegan

Firstly, what is tofu? Well, if you've ever taken a good look at your local Chinese menu - you’ll see it. It’s often under the vegetarian section as ‘bean curd’, and that's exactly what it is. Tofu is bean curd and bean curd is processed soybeans.&nbsp; The process is simple: dried, raw soybeans are soaked overnight and then blended with water once soft - now you have soy milk. The soy milk should be brought to a boil with a few drops of lemon to start the curdling process - hence the name ‘bean curd.’ The milk will curdle and so curds should start to form. The curds are then pressed into tofu - it’s that simple. The longer you press tofu, the firmer it will be, it's all down to preference. Tofu originated from ancient China around 2000 years ago and is thought to have been discovered by a man named Liu An. Tofu is now widely popular in both Eastern and Western countries and can be eaten as a savoury and sweet dish.&nbsp; If you want to avoid the added oils used in the process of cooking, you can also eat tofu raw. Summer rolls, spicy cold tofu and Asian salads are a few simple ways to eat raw tofu, especially when it is still fresh and firm. Of course, the ever-popular crispy tofu is always a great option, but it's not always best when you're short on time.&nbsp; Now that the basics are down - let’s talk about the several health benefits of tofu. People always seem to wonder, is tofu good for you? The answer is simply yes! Tofu is rich in fibre and it’s a great source of complete protein. A complete source of protein has all nine essential amino acids, aka a balanced amino profile. Tofu is also a ‘minimally processed food’ which, according to NOVA classifications, is when “salt, sugar, oils, fats, or other substances are not added to the original food.” It is also good to know that tofu has a high content of isoflavones, a glycoside with an oestrogen-like structure that is derived from plants. Okay, but what does that mean? Well, according to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409663/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">PubMed</a>, soy isoflavones are scientifically proven to reduce total cholesterol and even the risk of cardiovascular disease such as stroke and heart disease. The article goes on to explain that “this is because soy isoflavone intake showed a significant association with systolic blood pressure”, which basically means that soy isoflavone is great for reducing blood pressure. Another <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2705153/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">study</a> was undertaken to see if isoflavones had any effects on a sample group of 30 post-menopausal women’s skin over a period of 6 months. For example, if any of the women’s skin would improve by looking at indicators such as skin elasticity, collagen production and thinning. The results showed that for 23 women there was an almost 10% increase in the outer layer of skin called the epidermis. The collagen production of 25 women increased in their dermis which is the inner layer of the second layer of skin. The skin's overall elasticity was improved in 22 women. Aside from the fantastic health benefits of tofu, the low impact it has on the environment is also a great reason why you should eat tofu. It takes around 2,520 litres of water to produce 1kg of tofu whilst <a href="https://www.befresh.ca/blog-how-much-water/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">15,415 litres are used for 1kg of beef and 4,325 litres for 1kg of chicken</a>. That’s more than 6 times the amount of water that is wasted for the same amount of tofu as beef. Most of this water is used for livestock to drink whilst the water used in the production of tofu is to water the plant directly.&nbsp;&nbsp; Unfortunately, soybeans have a relatively high impact on the environment due to their use in feeding livestock. Soybean crops are mass-produced and are a cause of deforestation because of how much land is needed to grow the plant. When arable land is overfarmed the soil loses its nutrients and becomes infertile, especially when fertilisers are used. This is called soil degradation. Large amounts of vital resources such as water and energy are also needed. However, tofu is not why most soybeans are grown and the finger should really be pointed at meat and dairy production. According to <a href="https://wwf.panda.org/discover/our_focus/food_practice/sustainable_production/soy/#:~:text=In%20fact%2C%20almost%2080%25%20of,as%20in%20cosmetics%20or%20soaps." rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">WWF</a>, “almost 80% of the world’s soybean crop is fed to livestock, especially for beef, chicken, egg and dairy production”, so tofu really isn't to blame for why soybeans have fast become mass-produced. Soybean oil is also a popular byproduct of the beloved plant and is the second most consumed vegetable oil.&nbsp; As you’ll have probably guessed by now - there are many incredible health benefits of tofu and it's easy to see why so many people around the world already enjoy the ancient food. If you want to try something new, maybe pick up some tofu at your local shop and give it a go, or, if you’re already a fan, maybe give a new recipe a try. If you're just in the mood to cook why not check out our <a href="https://www.v-landuk.com/article/holly-s-super-easy-yet-decadent-carbonara" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">carbonara recipe</a>, have a look at our incredible <a href="https://www.v-landuk.com/article/vegan-chilli-con-carne-recipe-with-a-twist" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">vegan chilli con carne recipe</a> if you fancy some heat!

Pieces of tofu in a bowl on a table next to a pair of chopsticks

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Benefits of tofu

Looking after your hair can take more than just choosing the right shampoo and following the right hair care routine. In fact, all it could take to get great hair is a little bit of self-care. The health of our hair is impacted by a number of things like the food we eat and our lifestyle choices. Vegan hair supplement brand <a href="https://www.instagram.com/glowwa/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Glowwa</a> has created an award-winning supplement: <a href="https://www.glowwa.com/collections/shop/products/hair-food-30-day-supply" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Hair Food</a> that naturally supports healthy hair growth, helping to make changes from the inside out.&nbsp; <a href="https://www.glowwa.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Glowwa</a> is a cruelty-free vegan brand that has developed Hair Food designed to show results as early as twelve weeks after starting use. With every purchase made Glowwa will plant a tree in order to create a more sustainable business and support action against climate change. Unlike other hair supplements, Glowwa is free from talc, titanium dioxide, bulking agents and fillers. Hair Food improves the condition of hair, increases shine and reduces shedding and should be taken on a daily basis - the <a href="https://www.glowwa.com/pages/real-results" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">results</a> of which speak for themselves.&nbsp; Here at V-Land we received some of Glowwa’s hair food which has been scientifically created with natural and plant-based ingredients including Biotin, B12, Zinc, L-Lysine, MSM, Niacin, B5, B6, Vitamin C and Coconut Water. On top of this the product also promotes other health benefits like stronger nails and clearer skin, and we loved the results of using these products, as do many other customers as seen in their Glowwa hair food <a href="https://www.glowwa.com/collections/shop/products/hair-food-30-day-supply" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">reviews</a>. Glowwa products can be purchased worldwide online or you can find a stockist for in-person purchases. All Hair Food comes in sleek pink recyclable packaging (Glowwa is a 100% plastic-free brand) that would make a great addition to anyone's daily self-care routine. Products are available as either a single pot of sixty capsules, a three-month supply or up to a six-month supply depending on your needs and preference. Whilst embarking on a new or improved vegan hair and beauty care routine now’s the perfect time to take a moment to indulge in some more self-love and check out some other <a href="https://www.v-landuk.com/category/fashion-and-beauty" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">health and beauty</a> products we’ve tried! Have a favourite vegan hair brand you’d like us to review? Reach out on <a href="http://www.instagram.com/vlanduk" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">Instagram</a> or <a href="http://www.twitter.com/vlandukmag" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">Twitter</a>, we’d love to hear from you!

pink tubs of hair supplements on a concrete floor 

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Let your hair grow with Glowwa’s vegan hair supplement

Omega 3 can be a confusing topic. Plant based sources of omega 3 are primarily in the form of alpha-linoleic acid (ALA) which is considered an essential nutrient as the body cannot produce this endogenously.&nbsp; Our bodies are able to convert ALA to what are referred to as long-chain polyunsaturated acids (PUFAs) in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The effectiveness of this conversion varies and is still debated: it can be aided by having an 'optimal' omega 3 to omega 6 ratio of somewhere between 1:1 to 1:4. Some individuals have a ratio as high as 1:20 which significantly increases the chances they will be unable to convert ALA to EPA and DHA. The reason the ratio is important is that some omega 6 fatty acids compete for the same enzymes needed for the elongation process of omega 3 fatty acids. As plant-based sources tend to only contain ALA there are some that believe that vegans ought to take an algae supplement which contains preformed EPA and DHA, however, this is one of the most contested areas in plant-based nutrition. Below is a list of some of the best vegan omega 3 sources. <h2>Hemp (seeds &amp; oil)</h2>No, we aren’t encouraging you to get stoned! Hemp seeds and oil contain negligible amounts of psychoactive compounds. However, they are a nutritional powerhouse. Hemp oil and seeds contain what appears to be an ‘optimal’ omega 3 to omega 6 ratio of just under 1:4. Hemp oil is a straightforward way of boosting your omega 3 intake: 1 tbsp contains 2.35g of ALA, which covers the RDA of 1.6g ALA for men and 1.1g for women. It’s not recommended to cook with hemp oil, it’s most suitable for dressing and dips. Hemp contains high levels of stearidonic acid (SDA) which is a type of omega 3 fatty acid which is easier to convert into the longer chain EPA and DHA. This is an advantage that hemp has over the other suggestions; it is one of the few foodstuffs that contain SDA.&nbsp;<h2> </h2><h2>Walnuts (nuts &amp; oil)</h2>Like hemp, walnuts have an ‘optimal’ ratio of omega 3 to omega 6. 2.5 tbsp of walnuts covers both men's and women’s RDA for ALA. They are also a great source of manganese and copper. Nuts and seeds are excellent to add to your plant based diet as those that eat a daily serving of them appear to have a <a href="https://youtu.be/mQS0wLzJgFU" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">reduced risk</a> of a variety of diseases. <h2>Chia seeds (seeds &amp; oil)</h2>Chia seeds are an extremely concentrated source of ALA, 1 tbsp contains 1.78g. This <a href="https://www.researchgate.net/publication/230567056_Chia_Seed_Supplementation_and_Disease_Risk_Factors_in_Overweight_Women_A_Metabolomics_Investigation" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">study</a> highlights that it may be best to mill chia seeds to increase absorption of omega 3; it is advisable to soak chia seeds if you won’t be milling them. They provide low levels of omega 6. However, this may be a positive as most individuals eat far too much omega 6; so depending on which foods you eat it could be a great way to restore an optimal omega 3 to omega 6 ratio. <h2>Flaxseeds (seeds &amp; oil)</h2>Flaxseeds are so excellent to eat, partly due to their extremely high lignan content, that Dr Greger has 1 tbsp of them as a recommendation in his <a href="https://apps.apple.com/us/app/dr-gregers-daily-dozen/id1060700802" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Daily Dozen app</a>. 1 tbsp provides exactly the RDA of ALA for men. Flaxseeds are also referred to as linseeds and it is essential you buy milled/ground ones to be able to absorb the nutrients. <h2>Algae supplement</h2>Which brings us to the more hotly debated suggestion. The reason fish has high levels of EPA &amp; DHA is because they eat algae and the fatty acids accumulate in them - taking an algae supplement is a way to cut out the ‘middle-fish’. Some highly respected doctors recommend that vegans take an algae-based EPA and DHA tablet, while others disagree. It may be advisable to do your own research and discuss this with your doctor as this article should not be considered as medical advice. <h2>What do I do?</h2>Based on this <a href="https://res.mdpi.com/d_attachment/nutrients/nutrients-11-02365/article_deploy/nutrients-11-02365-v2.pdf" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">research</a>, I aim to have 3-4 g of ALA daily and keep my omega 3 to omega 6 ratio around 1:4 where possible. This paper stated that they felt on the balance of evidence (in 2019) that they do not recommend all vegans take an EPA/DHA algal supplement, however, it may be prudent for those that are pregnant / lactating to take them. If you are interested in plant based nutrition you may like to read our article about <a href="https://www.v-landuk.com/article/can-a-plant-based-diet-help-prevent-and-treat-type-2-diabetes" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">plant based diets and diabetes</a> and the <a href="https://www.v-landuk.com/article/fabulous-fungi-astonishing-health-benefits-of-mushrooms" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">health benefits of mushrooms</a>.

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5 best vegan omega 3 sources

Imagine walking through a forest. Sunlight dappling through canopies of waving leaves. Unfurling smells of moss, cedarwood and fern. Wrap your arms around a wise old bark and allow the ineffable harmony to ensue.&nbsp;&nbsp; <a href="https://www.instagram.com/the.wilder.route/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">The Wilder Route</a> claims that by hugging a tree, “you release a hormone called oxytocin – known as the hormone of love, trust and all the warm &amp; fuzzy feels.” Additionally, trees and plants emit “phytoncides”, which we breathe in when we spend time in forests. According to <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2793341/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Dr Qing Li</a>, phytoncides enhance the activity of <a href="https://www.ecotherapyheals.com/what-are-phytoncides/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">natural killer cells</a> that help our bodies fight disease.<h2> </h2><h2>Benefits of hugging</h2>Hugging expert <a href="https://www.psychologytoday.com/us/contributors/sebastian-ocklenburg-phd" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Sebastian Ocklenburg, PhD</a> has found a strong association between hugging and health: reducing stress hormones, improving relationships, and “older people who at least occasionally get hugs tend to feel better about their health.”&nbsp; Interestingly, not only is hugging others beneficial but so is hugging yourself. Ocklenburg appreciates that “there's actually a lot of diversity in hugging beyond the two-person hug.”&nbsp; So how about the benefits of hugging trees? Although Ocklenburg’s research hasn’t reached trees yet, he did provide some sound explorative advice: “let yourself go into this experience, and it may be something that speaks to you. It might have a positive effect too.” It’s hard to quantify our subjective experiences, and if hugging oneself can be beneficial, isn’t it worth trying with trees?&nbsp; It’s worth being extra cautious and respectful when initiating a hug, as some people and animals may find it uncomfortable or inappropriate: Ocklenburg revealed on <a href="https://www.instagram.com/radioreverb/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">RadioReverb</a> that while some dogs seem happy to be embraced, some find it an act of aggression and dominance. But you know who loves to be hugged? Your local tree!&nbsp; <h2>Cultures that encourage tree-hugging</h2>During 2020’s lockdown, <a href="https://www.forbes.com/sites/trevornace/2020/04/14/icelandic-forest-service-recommends-hugging-trees-since-you-cant-hug-people/?sh=5b2f587784c1" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Iceland recommended tree hugging</a>. Their forest rangers cleared roads of snow leading up to trees for people to embrace the benefits of connecting with trees. Is it any coincidence that they are one of the <a href="https://www.forbes.com/sites/laurabegleybloom/2022/03/18/ranked-the-20-happiest-countries-in-the-world-in-2022/?sh=b97d0d935d5a" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">happiest nations</a> in the world? Norwegians are partial to friluftsliv or “outdoor life” and, as a nation, promote environmental awareness, creating a loving attitude towards nature, including tree hugging; <a href="https://www.visitnorway.com/things-to-do/outdoor-activities/friluftsliv/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">today, nine out of ten Norwegians state that they are interested in&nbsp;friluftsliv</a>. In the 1980s, the Japanese Forestry Agency promoted Shinrin Yoku, translated as “forest bath”, which is the act of immersing ourselves in green spaces as a way to combat stress and reconnect with nature: “the practitioner must <a href="https://www.wemystic.com/shinrin-yoku/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">engage their five senses</a> (sight, smell, touch, taste, hearing), at each moment of the experience.” Forest bathing has since become popular across the globe. <h2>Politically charged origins of “treehugger”&nbsp;&nbsp;</h2>Tree hugging has firm roots in environmental activism. The <a href="https://www.takshilalearning.com/what-is-chipko-movement-objective-of-chipko-andolan/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Chipko movement</a> of the 1970’s, a nonviolent, social and ecological movement by villagers from the Chamoli&nbsp;district of&nbsp;Uttarakhand, India, mobilised mostly women to save forests from government-backed felling by hugging trees. After this initial act succeeded, the tree hugging strategy spread throughout the region. “The now-dismissive term “treehugger” in fact comes from the Chipko movement,” claims academic Haripriya Rangan.&nbsp; “Chipko” means “stick to,” and the Chipko activists stuck to trees to save them. <a href="https://en.wikipedia.org/wiki/Chandi_Prasad_Bhatt" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Chandi Prasad Bhatt</a>, from the movement, said, “We will not allow the felling of ash trees. When they aim their axes on them, we will embrace the trees.” Environmental academic Thomas Crowley views the implication as creating “a deep bond between the huggers and the trees they embraced”. <h2>Are you a tree hugger?</h2>Tree-hugging deepens our connection with nature. It’s respite from concrete walls. It’s bathing in rhythms of rest and exploration among the fauna. A sensory reminder of playing our part in the symbiosis of humankind and nature.&nbsp; Sometimes it’s about stopping bulldozers. And if you haven’t already tried it, why not have a go? Relax into it - listen to the rustling of leaves as you press your face against an earthy trunk.&nbsp; Looking for more earth-aligned ways to connect with nature, explore the benefits of animal sanctuaries with <a href="https://www.v-landuk.com/article/how-sanctuaries-affirm-a-vegan-life" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">How sanctuaries affirm a vegan life</a> and check out the essay, <a href="https://www.v-landuk.com/article/mind-being-world" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: rgb(255, 255, 255);">Mind. Being. World</a> from author David Brooks.

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Going back to our roots: The benefits of tree hugging

Grounded in science <a href="https://www.phizz.co/" rel="noopener noreferrer" target="_blank">Phizz</a> is on a mission to create and develop products that are designed to simplify wellness and provide us with the everyday essentials that our body needs through multivitamin drinks.&nbsp; Designed to triple hydration, one <a href="https://www.instagram.com/phizz/" rel="noopener noreferrer" target="_blank">Phizz</a> tablet in a glass of water replenishes <a href="https://www.phizz.co/pages/ingredients" rel="noopener noreferrer" target="_blank">18 essential vitamins</a> and minerals including potassium, calcium and vitamin C. These innovative multivitamin tablets&nbsp;are conveniently packaged and easy to carry on a busy day, Phizz will be there to help beat dehydration. These small but mighty multivitamin tablets can help fight against many everyday issues like headaches and tiredness.&nbsp; On top of this, these effervescent capsules are charged with electrolytes. These help our bodies to perform at their best and are often lost during exercise through sweat. Drinking Phizz replenishes those that are lost and prevents cramping and muscle fatigue. This is what makes Phizz a great companion to any workout, providing everything needed from hydration, to energy, to recovery. While Phizz boasts many health benefits it can also be a great relief for those not-so-great morning afters. All of these premium clean ingredients aren’t only good for us but may even help out a hangover! V-Land got the chance to try out Phizz’s <a href="https://www.phizz.co/collections/all-products/products/the-phizz-discovery-bundle" rel="noopener noreferrer" target="_blank">Bestseller Bundle</a> which included two flavours of multivitamins. This bundle comes with both the <a href="https://www.phizz.co/collections/all-products/products/phizz-multivitamin-hydration-tablets-2-in-1-orange" rel="noopener noreferrer" target="_blank">orange</a> flavour and <a href="https://www.phizz.co/collections/all-products/products/apple-blackcurrant" rel="noopener noreferrer" target="_blank">apple and blackcurrant</a> flavour as well as a handy water bottle optimising maximum hydration. Amazingly, each multivitamin tablet contains more vitamin C than three oranges, more potassium than a whole banana and more zinc than three cups of spinach! They’re also low-calorie and entirely vegan, ensuring that consumers get guilt-free wellness from each drink.&nbsp; Available online and in stockists like Sainsbury’s around the UK, Phizz is an easy and healthy option for people who love to exercise as well as those who like to take it easy. If you’re interested in other vitamin supplements then check out <a href="https://www.v-landuk.com/article/say-heyoo-to-the-new-you-health-and-wellbeing-vitamins-to-help-you-seize-the-day" rel="noopener noreferrer" target="_blank">Heyoo</a>.

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Level up your water with Phizz multivitamin tablets

In order to achieve a healthy lifestyle it's important that we eat well, exercise, stay hydrated, and get enough sleep, but so often we forget to take a moment to relax and really check in with our bodies. Yoga is a fantastic way to explore where we're holding any tension, strengthen muscles and improve posture. It's also a wonderful opportunity to slow down and take our minds off of daily tasks, work and anything else that needs to be done. A number of studies show that yoga helps to reduce stress, anxiety and symptoms of depression. YouTube yoga instructor<a href="https://instagram.com/adrienelouise?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://instagram.com/adrienelouise?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Adrienne Mischler</a>, otherwise known as<a href="https://www.youtube.com/user/yogawithadriene" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.youtube.com/user/yogawithadriene" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Yoga With Adrienne</a>, also says that yoga encourages childlike play and curiosity, exploring moving the body in ways that adults tend not to and strengthening muscles we sometimes don't use.&nbsp; Yoga is a fantastic activity for de-stressing, strength building, and can include cardio exercise. We have devised a list of five wonderful YouTube yoga instructors, and we'd love to share a little about each one with you. We've indulged in some self-care and done a short practise by each Yogi. We hope we can help you find the best YouTube yoga instructors for you. <h2>Yoga With Adriene</h2><a href="https://instagram.com/adrienelouise?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Adriene Mischler</a>, co-founder of<a href="https://youtube.com/c/yogawithadriene" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtube.com/c/yogawithadriene" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">'Yoga With Adriene'</a> is the all round best YouTube yoga instructor according to fans around the world. Adriene is sweet, funny, encouraging and offers yoga classes from five to ten minutes to over an hour, for all abilities and ages. All with the help of her trusty sidekick Benji. You will often see Adriene's adorable Blue Heeler dog Benji in her videos. We particularly enjoy her<a href="https://youtube.com/playlist?list=PLui6Eyny-UzwxbWCWDbTzEwsZnnROBTIL" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtube.com/playlist?list=PLui6Eyny-UzwxbWCWDbTzEwsZnnROBTIL" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">30 day yoga challenges</a> which really help to build strength and incorporate yoga into everyday life. We tried Yoga With Adriene's<a href="https://youtu.be/VpW33Celubg" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);"> 10-Minute Yoga for Self Care</a>, a short practice which encourages us to check in and discover how we feel today, including mindful breath and massage. We were very impressed with how simple to follow this video was, we felt like we had stretched our muscles while also feeling very relaxed. <h2>Travis Elliott</h2><a href="https://instagram.com/realtraviseliot?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Travis Elliot</a> is a world-renowned yoga and meditation instructor. He teaches Yoga in Los Angeles at festivals and retreats around the world - and fortunately he has a<a href="https://youtube.com/user/traviseliotonline" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtube.com/user/traviseliotonline" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">YouTube channel</a> just for us too. His channel includes yoga, guided meditation and 'daily wisdom'. We tried the<a href="https://youtu.be/Vg67sNfmIsw" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtu.be/Vg67sNfmIsw" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">10 Minute Power Yoga Cardio</a>, a fast-paced yoga flow with a lovely relaxing stretch at the end. This would be a great YouTube yoga session for when you need a quick pick-me-up! <h2>Yoga With Bird</h2><a href="https://instagram.com/yogawithbird?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Bird</a> is a certified yoga instructor from Canada. Her aim is to help others find inner peace, self love and happiness through yoga. Her gentle approach to teaching makes her videos suitable for all abilities. Bird is so knowledgeable and her calming voice talks you through sessions as if no time has passed at all. We tried Yoga With Bird's<a href="https://youtu.be/A0pkEgZiRG4" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtu.be/A0pkEgZiRG4" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">10 Minute Yoga Full Body Stretch For Tension Relief</a>, which definitely does what it says on the tin! A very easy to follow session which stretches out and relaxes the muscles, we find short sequences like this do wonders to calm the mind and break up a stressful day. On<a href="https://www.yogawithbird.com/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);"> Bird's website</a> you can find more information about the benefits of yoga.&nbsp; <h2>Breathe and Flow</h2><a href="https://instagram.com/breatheandflow?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Bre and Flo Niedhammer</a> are yoga teachers from Silicon Valley who quit their day jobs to travel in their RV and teach yoga via their workshops and YouTube videos. They believe that yoga "is a beautiful healing system for health and happiness" and we couldn't agree more. Their channel includes<a href="https://youtube.com/playlist?list=PLBfRLLhSBb-COKrbavJHY7tsgZz17BIzN" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtube.com/playlist?list=PLBfRLLhSBb-COKrbavJHY7tsgZz17BIzN" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">30 day yoga challenges</a>, beginner, intermediate and advanced yoga and classes specifically aimed at a male audience. We were curious to try a guided meditation and so we chose<a href="https://youtu.be/h3R7XN4pn0o" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtu.be/h3R7XN4pn0o" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Arrive</a>, day one of their ten day guided meditation programme<a href="https://youtube.com/playlist?list=PLBfRLLhSBb-CCuF4-_2HmiZnPAONsUvPY" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://youtube.com/playlist?list=PLBfRLLhSBb-CCuF4-_2HmiZnPAONsUvPY" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">'Expand'</a>. We were surprised how quickly time passed, listening to Bre's inspiring words helped us to relax and lifted our spirits. <h2>Cosmic Kids Yoga</h2>We couldn't leave YouTube yoga for kids out of our list. Yoga improves children's emotional regulation, concentration and memory as well as all the physical benefits that improve their health and self-esteem. Schools in the US that have experimented with yoga instead of detention have reported improvements in children's behaviour, reduced rates of suspension and increased attendance.&nbsp; <a href="https://instagram.com/cosmickidsyoga?igshid=YmMyMTA2M2Y=" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Cosmic Kids Yoga's</a> mission is to make yoga and mindfulness fun for toddlers and kids, their themed interactive adventures "build strength, balance and confidence." Of course we had to enlist some little helpers and try it out! Our mini V-Landers loved Cosmic Kids'<a href="https://youtu.be/C4CaR0syf1g" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);"> Jungle Safari Kids Yoga and Nursery Rhymes</a>. It was so engaging and fun, although we learned that toddler yoga will likely end in predictable chaos, these videos are perfect for keeping kids' attention and getting them interested in trying it out. They really do feel like you're going on an adventure in your living room! No Yoga session would be complete without a healthy snack and hydration fix to truly relish the benefits that yoga has to offer. We recommend <a href="https://www.v-landuk.com/article/nutritious-hydration-quench-your-thirst-and-bring-water-to-life-with-spruce" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Spruce’s nutritious hydration</a> and <a href="https://www.v-landuk.com/article/reboost-delicious-quick-fix-smoothies-packed-with-fruit-and-fibre" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Reboost smoothies</a> for people on the go, or for a great snack, try <a href="https://www.v-landuk.com/article/kooky-pretty-unique-dried-fruit" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(102, 185, 102);">Kooky freeze-dried fruit</a>, the mangosteen option is out of this world!

Woman doing yoga on a black mat in a snow-covered forest

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5 YouTube yoga channels to try for International Yoga Day

As it is Diabetes Week, what better time would there be to write an article about the global epidemic that impacts <a href="http://www.who.int/mediacentre/factsheets/fs312/en/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">at least 422 million</a>? Type 2 diabetes accounts for over 95% of this figure and unlike type 1 diabetes it is <a href="https://www.who.int/en/news-room/fact-sheets/detail/diabetes" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">largely</a> a result of excess body weight and physical inactivity. You may be wondering how is it possible to treat type 2 diabetes?&nbsp; Firstly, it is important to state that if you have diabetes do not enact any changes without discussing them with your doctor as, “<a href="https://www.ncbi.nlm.nih.gov/pubmed/20185610" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Patients who adopt</a> a plant-based diet can experience decreases in blood sugar and blood pressure relatively quickly after changing their diet, especially if they are taking medications for these conditions. Close monitoring and anticipation of hypoglycemia is critical; medications may require adjustment.” You may have noticed that this warning implies that a plant-based diet can be effective in treating type 2 diabetes: it is what The Canadian Diabetes Association (CDA) recommends for disease management.&nbsp; <h2>Is remission achievable?</h2>The aim when treating T2D should be to achieve remission - <a href="https://shireenkassam.medium.com/review-of-the-weeks-plant-based-nutrition-news-29th-may-2022-4fa99a4b6bc" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">the most effective way</a> is an intensive dietary approach complemented with other lifestyle changes; a recent <a href="https://journals.sagepub.com/doi/full/10.1177/15598276221087624" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> bolstered this advice. “There is a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/#!po=2.45902" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">general consensus</a> that the elements of a whole-foods plant-based diet [WFPB] - legumes, whole grains, fruits, vegetables, and nuts, with limited or no intake of refined foods and animal products - are highly beneficial for preventing and treating type 2 diabetes…&nbsp; Equally important, plant-based diets address the bigger picture for patients with diabetes by simultaneously treating cardiovascular disease, the leading cause of death in the United States, and its risk factors such as obesity, hypertension, hyper-lipidemia, and inflammation.” <h2>May it be best to limit meat intake?</h2>Cohort studies summarised in the paper quoted above suggest that vegans may be the best protected dietary group against diabetes and that even modest amounts of meat could have a significant impact upon the chances of developing diabetes. The same paper also suggests that plant protein is protective against type 2 diabetes whereas animal protein has at best a null association with type 2 diabetes. Red and processed meat seem to be the worst for diabetes; this may be due to the saturated and trans fats which <a href="https://www.ncbi.nlm.nih.gov/pubmed/12816776" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">increase the risk</a> of developing diabetes.&nbsp;&nbsp; <h2>Carbohydrates: Friend or foe?</h2>One thing which can be confusing is that some people refer to carbohydrates as a homogenous group which are all bad, especially for those with diabetes - this is not the case. The type and source of carbohydrate have a significant influence: refined carbs appear to be disease-promoting and whole grains are health-promoting, this even appears to apply to T2D. Several daily servings of whole grains appear to be protective against diabetes and cereal fibre <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466941/#__ffn_sectitle" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">appears to be</a> particularly effective when aiming to prevent type 2 diabetes.&nbsp; Research such as <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2738784?guestAccessKey=5e8aaedb-e77d-4bc1-9d52-b626e406138e&amp;utm_source=For_The_Media&amp;utm_medium=referral&amp;utm_campaign=ftm_links&amp;utm_content=tfl&amp;utm_term=072219" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">this</a> suggests that a predominantly WFPB diet is one of the most crucial factors when trying to prevent type 2 diabetes or return blood sugars to a healthier range; high levels of fibre, whole grains and vegetables <a href="https://www.healthline.com/health-news/how-to-prevent-prediabetes-from-becoming-diabetes#Steps-you-can-take" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">appear to be</a> particularly important.&nbsp; <h2>Prediabetes: A disease sentence or a warning sign?</h2>The majority of individuals who are diagnosed as&nbsp;“prediabetic” are <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12920" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">able to prevent it</a> from progressing to type 2 diabetes and 1 in 5 appear to be able to revert to normoglycaemia.&nbsp; The CDA <a href="https://pubmed.ncbi.nlm.nih.gov/25802755/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">found that</a> the greatest barrier in preventing individuals from adopting a plant-based diet to treat or manage type 2 diabetes was ignorance; 89% of patients had not heard of it being used as a strategy.&nbsp; For the prediabetic individuals in <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/joim.12920" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">this study</a> there was an association with lower systolic blood pressure, no heart disease and manageable weight and more successfully returning to normal blood sugar levels: a WFPB diet may help with all three factors. Those following plant-based diets <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/?report=reader" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">tend to have</a> a lower BMI. WFPB is the only diet <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5466936/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">proven to</a> reverse heart disease and it can also help reduce blood pressure: you can view these as ‘side benefits’ rather than side effects of the diet.&nbsp; In conclusion, we often have personal agency and control over the likelihood of becoming prediabetic, diabetic and even reversing either of those stages than we may be aware of. Knowledge is power. No matter your diabetic status hopefully you will feel more empowered to improve your chances of avoiding, or even reversing type 2 diabetes - with the supervision of a doctor.&nbsp; If you are interested in plant-based nutrition you may like to read our articles: <a href="https://www.v-landuk.com/article/fabulous-fungi-astonishing-health-benefits-of-mushrooms" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">fabulous fungi</a> and <a href="https://www.v-landuk.com/article/7-esteemed-plant-based-doctors-worth-following" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">7 plant-based doctors to follow</a>.

a variety of plant-based foods, mainly colourful vegetables

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Can a plant-based diet help prevent and treat type 2 diabetes?

Do we need to be healthy to be vegan? In short, no, we don’t. A healthy and balanced diet should, advisably, always be advocated for and implemented to the best of one’s ability, but being vegan is not synonymous with being healthy. To say that all vegans are unified by health consciousness seems to reduce the complexity of what it means to be vegan. After all, what does it even mean to be healthy? Can anyone truly say that they know how to be one hundred percent healthy, whether vegan, or non vegan? It is useful to consider what is meant when the words healthy and unhealthy are used, after all, health is as much about the body, as it is our mind and soul. That being said, a common assumption is that all vegans must be one of two very different oppositions: physically healthy or physically unhealthy. To say that all vegans are either super health conscious exclusively eating whole foods, or only eating processed, expensive, prepackaged vegan ‘junk food’ every day, is making a wide assumption, as in reality, for many, it may be a mix of both. Besides, vegan ‘junk food’ is by no means a disservice to veganism. Many popular vegan brands have introduced healthy vegan alternatives that are incredibly ‘real’ to pre-loved classics, and are attractive to transitioning vegans because of how accessible they are to buy. Additionally, who can resist a hearty, nutrient-dense, whole foods-based meal? There are many incredible and credible health benefits to going vegan, even if health isn’t your main motivator. In 2021, UK health service Medichecks undertook a <a href="https://medichecks.com/blogs/news/veganalysis-2021" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">‘veganalysis’</a> that involved the comparison of over 10,000 Medicheck customers' key biomarkers. Amongst the data collected, it was found that “the average HbA1c levels were almost 4% lower in vegans.”&nbsp; HbA1c refers to the body’s blood sugar count, and its ability to control glucose levels, which if high, can lead to the development of diabetes complications. It was also revealed that vegans had lower total cholesterol levels than non-vegans, meaning there was a decreased chance of developing cardiovascular diseases, such as stroke and heart disease. Although health benefits such as these are fantastic, they are often considered to be much welcomed by-products of the refusal to contribute to animal cruelty. This refusal and the prioritisation of animal rights is central to veganism as a whole. Veganism, for many, is considered to be a lifestyle as opposed to a diet, with animal rights ethics and environmental concerns outweighing the health benefits of eating vegan food. A vegan diet is an integral part of the vegan lifestyle, but this lifestyle encompasses so much more than just the food on one’s plate. Lifestyle recognises the self-identification of veganism as a big part of a person’s identity, clothing, language use, politics and everyday choices. <h2>Lifestyle proceeds diet</h2>Vegans are multifaceted, complex individuals who all practice veganism very differently, and for many reasons. Simply put – any reason that someone decides to go vegan is a good one. It might not be related to ethics or health, and that’s perfectly fine. Other reasons might include, but are not limited to, the environment, taste preferences, or maybe food aversions/allergies. You do not have to eat vegan to justify that your diet is healthy or that you eat what is ‘right.’ Every individual is different and has their own reason for being vegan. If you are interested in the connections between health and veganism you should also check our articles about the <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a> and <a href="https://www.v-landuk.com/article/7-esteemed-plant-based-doctors-worth-following" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">7 esteemed plant based doctors to follow</a>.

a round plate filled with different vegetables placed on a white cloth background with a fork on the side

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Do I have to be healthy to be vegan?

In our modern world, people care more about their health and wellbeing than ever before and are also constantly on the go - so the need for easy-peasy, no hassle products that do all the hard work for us are appreciated. <a href="https://www.instagram.com/heyoovit/" rel="noopener noreferrer" target="_blank">Heyoo</a> have created their vitamin range with this in mind, recognising how an extra dose of daily vitamins can make all the difference, and making it a simple ritual that anyone can fit into their routine to help us seize the day. We tried two products from their range; <a href="https://www.amazon.co.uk/Heyoo-Sleepyhead-Effervescent-Tablets-Flavour/dp/B088FT1WB9?ref_=ast_sto_dp" rel="noopener noreferrer" target="_blank">Sleepyhead</a>, which helps to reduce daily fatigue and support your immune system, and <a href="https://www.amazon.co.uk/Heyoo-Mastermind-Multivitamin-60-Tablets/dp/B07X8BST9M?ref_=ast_sto_dp" rel="noopener noreferrer" target="_blank">Mastermind</a>, a great all-rounder multivitamin that helps contribute to normal cognitive function. Whilst both are packed full of top quality vitamins, they can be absorbed in different ways, which we think is really important for ensuring we remember to take them daily.&nbsp; We love taking Mastermind as a supplement with breakfast before rushing out the door to start our day - it's a small tablet making it easy to consume and has made a significant improvement to our energy levels, and left us feeling alert for longer periods. The multivitamin includes vitamin C, B6 and vitamin B12 which is particularly important for vegans to include as part of their daily intake.&nbsp; Sleepyhead is a great option for getting a good dose of vitamin C, and comes in the form of a delicious orange flavoured effervescent tablet. This makes it a great alternative to something like squash or a fizzy drink to keep you energised throughout the day, and its portable packaging makes it really easy to take to work or on the go.&nbsp; <a href="https://www.heyoovit.co.uk" rel="noopener noreferrer" target="_blank">Heyoo</a>’s products are available as a one-time purchase or as a subscription (with a discount!) which come straight to your door, so there’s no more excuses for forgetting! We love Heyoo’s no-nonsense attitude towards nutritional information along with their fun packaging and great quality vitamins, making it easier than ever to say Heyoo to the new you and definitely a supplement to include as a vegan shopping must-have.

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Say Heyoo to the new you: No-nonsense vegan vitamins

Mushrooms are an enjoyable part of many diets globally. Those who follow a plant based diet and consume mushrooms are actually following a plant and fungi based diet, however, it doesn’t have the same ring to it! Mushrooms are a great meat substitute, I think king oyster mushrooms are best at resembling a meaty texture: they appear to have a lower water content than most mushrooms and make delicious vegan scallops.&nbsp; The featured image is the beautiful turkey tail mushroom which has been the most researched of all the mushrooms used today for their medicinal qualities, with a great potential for providing a host of benefits for humans – it is the most widely studied of all medicinal species for its immune-stimulating and anti-cancer effects. However, widely cultivated mushrooms which you should be able to pick up from a large supermarket also have a plethora of health benefits. They are low in calories, contain high levels of fibre, vitamins and minerals as well as all nine essential amino acids – which makes them a ‘complete’ protein source. <h2>To cook, or not to cook?</h2>The general advice is to cook mushrooms, rather than eat them raw, for a variety of reasons: this is particularly important for shiitake mushrooms as my friend unfortunately discovered after visiting a Chinese buffet and waking up the next day looking like he had been aggressively whipped all over his back – which is an unusual, self-limited skin condition that can be caused by eating raw/undercooked shiitakes!&nbsp; <h2>What makes mushrooms special?</h2>Mushrooms contain a wide range of active compounds, two of the most important ones are beta-glucans and chitin which activate our immune system in a positive way. Activated beta-glucan particles bind to tumour cells, viruses and bacteria, marking them for destruction. Shiitake and oyster mushrooms are<a href="https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#Nutritional-benefits-of-eating-mushrooms" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.healthline.com/health/food-nutrition/are-mushrooms-good-for-you#Nutritional-benefits-of-eating-mushrooms" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">believed</a> to have the most effective beta-glucans, they contain between 2-3 times the amount of beta-glucan content compared to button mushrooms. Regular mushroom consumption can help us maintain an optimal microbial balance for health. The health benefits of mushrooms have been highlighted in human clinical trials. One<a href="https://pubmed.ncbi.nlm.nih.gov/25866155/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://pubmed.ncbi.nlm.nih.gov/25866155/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> found that 10g of dried shiitake mushrooms daily resulted in benefits such as improved immunity; another<a href="https://pubmed.ncbi.nlm.nih.gov/22113068/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://pubmed.ncbi.nlm.nih.gov/22113068/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> found that eating 100g of cooked white button mushrooms daily may improve mucosal immunity; and a different<a href="https://pubmed.ncbi.nlm.nih.gov/30775990/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://pubmed.ncbi.nlm.nih.gov/30775990/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> found an association between consumption of over 300g cooked mushrooms per week and reduced odds of mild cognitive impairment, compared to those who consumed mushrooms less than once a week.&nbsp; <h2>A potential cure for allergies?</h2>Several mushrooms appear as though they may have anti-allergic properties, although human clinical research is unfortunately lacking. King oyster mushrooms have<a href="https://www.sciencedirect.com/science/article/pii/S0278691511001141" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.sciencedirect.com/science/article/pii/S0278691511001141" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">shown</a> potential in vitro. But, the most promising and exciting anti-allergic effects found in the fungi kingdom so far is Inotodiol which is a lanostane triterpenoid found only in wild Chaga mushrooms: a recent<a href="https://www.sciencedirect.com/science/article/pii/S1567576919326608" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a><a href="https://www.sciencedirect.com/science/article/pii/S1567576919326608" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">study</a> concluded that “it [is] an excellent therapeutic candidate for food allergy with both high efficacy and outstanding safety.” I hope human clinical trials happen soon as people like me who live with severe food allergies are desperate for a cure – or at least a therapeutic approach to improve their quality of life. Hopefully, we have persuaded you about how fabulous the fungi kingdom can be. If you would like to learn more about the health benefits of mushrooms do a search on <a href="https://pubmed.ncbi.nlm.nih.gov/" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">PubMed</a> and/or consider<a href="https://www.amazon.co.uk/gp/product/B08519GY9L/ref=dbs_a_def_rwt_bibl_vppi_i0_nodl" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(0, 0, 0);"> </a>a wonderful book by Christopher Hobbs - <a href="https://www.amazon.co.uk/Christopher-Hobbss-Medicinal-Mushrooms-Consciousness/dp/1635861675/ref=nodl_?dplnkId=944131ff-14b6-43af-bcea-460daa727412" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">Medicinal Mushrooms: The Essential Guide</a>, in which he summarises the most recent clinical research alongside providing his decades of wisdom as a mycologist and herbalist.﻿If we have whet your appetite for learning about nutrition you may be interested in discovering the <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">five best omega 3 sources for vegans</a> and the <a href="https://www.v-landuk.com/article/benefits-of-tofu" rel="noopener noreferrer" target="_blank" style="background-color: transparent; color: rgb(75, 172, 72);">benefits of tofu</a>.

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Fabulous fungi: Astonishing health benefits of mushrooms

Today is World Health Day which focuses on ways to keep humans and the planet healthy and what could be more effective in achieving this than adopting a more plant based diet? Therefore, we have decided to signpost you to some leading plant based doctors which we recommend following to expand your knowledge on the benefits of plant based nutrition.&nbsp; <h2>Dr. Michael Greger</h2>Dr. Greger is one of the most famous and loved plant based doctors in the vegan community and he regularly posts on his <a href="https://instagram.com/michaelgregermd?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Instagram account</a>. He is the founder of <a href="https://instagram.com/nutrition_facts_org?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">NutritionFacts.org</a> an evidence-based nutrition resource free from corporate sponsorship; there are thousands of videos uploaded on the <a href="https://youtube.com/c/NutritionfactsOrgMD" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">NutritionFacts.org Youtube channel</a> which are an invaluable source of information, many of us have learnt a vast amount from them and have felt empowered to adopt a plant based diet as a result.&nbsp; <h2>Dr. Alan Desmond</h2>Dr. Desmond’s <a href="https://instagram.com/dr.alandesmond?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Instagram page</a> focuses upon gut health and espouses the benefits that a plant based diet can have on your gut flora and microbiome, as well as highlighting how animal products may detrimentally affect your gut health and potentially contribute to gut dysbiosis. The gut is referred to as the ‘second brain’ and what we eat most definitely influences our mood and cognition. Ayurveda, one of the oldest medicinal traditions in the world states that all disease begins in the gut; we are starting to learn that this may not be hyperbole.&nbsp; <h2>Dr. Dean Ornish</h2>Dr. Ornish is the founder and president of the non-profit <a href="https://pmri.org/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Preventive Medicine Research Institute</a>. He has been involved in landmark scientific studies such as <a href="https://www.ornish.com/wp-content/uploads/Lancet_Lifestyle-changes-lengthen-telomeres.pdf" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">showing that</a> healthy lifestyle factors combined with a predominantly plant-based diet can actually increase telomere length (which are the protective caps on the end of our DNA). You can give him a follow on <a href="https://instagram.com/deanornishmd?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Instagram</a>.&nbsp; <h2>Dr. Neal Bernard</h2>Dr. Bernard advocates for plant based nutrition, ethical research and medical training. He is the founder of the <a href="https://instagram.com/physicianscommittee?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Physicians Committee for Responsible Medicine</a>, which promotes preventative medicine (an area that needs significantly more attention in healthcare) and encourages higher standards in research. He is a gifted, engaging orator. You can <a href="https://instagram.com/drnealbarnard?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">follow him on Instagram</a>.<h2> </h2><h2>Dr. Joel Fuhrman</h2>Dr. Fuhrman is a renowned, highly respected plant based doctor, he is a nutritional researcher and 7 times New York Times best-selling author. He often posts on <a href="https://instagram.com/joelfuhrmanmd?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">his Instagram</a> and has a passion for informing people about the benefits of a plant-based diet and how it can help prevent and reverse disease.&nbsp; <h2>Dr. T. Colin Campbell</h2>Probably one the most distinguished and experienced plant based doctors - he recently turned 88, but you wouldn’t know it from looking at him or hearing him speak! Co-author of the groundbreaking <a href="https://nutritionstudies.org/the-china-study/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">The China Study</a> which started to shift public awareness towards the positives of plant-based eating. He has also published other excellent books which are truly eye-opening such as <a href="https://www.amazon.co.uk/Whole-Rethinking-Nutrition-Colin-Campbell/dp/1937856240" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Whole</a> - which ought to be mandatory reading for any doctor. Dr. Campbell founded the T. Colin Campbell for Nutrition Studies which posts interesting nutrition information which can be followed on <a href="https://m.facebook.com/nutritionstudies/" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Facebook</a> and <a href="https://instagram.com/nutritionstudies?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Instagram</a>. <h2>Dr. Michael Klaper</h2>Dr. Klaper like the rest of those on this list champions a whole food, plant based diet and believes it can significantly help people. You can follow him on <a href="https://instagram.com/doctorklaper?utm_medium=copy_link" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Instagram</a> and <a href="https://youtube.com/c/DoctorKlaper" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">YouTube</a>. He is an internationally-recognized teacher and inspiring speaker on diet and health. Lastly, a proud vegan who is not a doctor, but he puts out such brilliant nutritional videos that Mic the Vegan deserves a mention! <a href="https://youtube.com/c/MictheVegan" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">Check him out on YouTube</a>.&nbsp; If you are intrigued to learn more about nutrition you may be interested in our articles about the <a href="https://www.v-landuk.com/article/5-best-vegan-omega-3-sources" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">five best omega 3 sources for vegans</a> and the<a href="https://www.v-landuk.com/article/fabulous-fungi-astonishing-health-benefits-of-mushrooms" rel="noopener noreferrer" target="_blank" style="color: rgb(17, 85, 204); background-color: transparent;"> </a><a href="https://www.v-landuk.com/article/fabulous-fungi-astonishing-health-benefits-of-mushrooms" rel="noopener noreferrer" target="_blank" style="color: rgb(75, 172, 72); background-color: transparent;">astonishing health benefits of mushrooms</a>.

photo of smiling man (Michael Greger) in glasses 