| How to Treat Arrhythmia Posted: 14 Mar 2017 05:00 PM PDT Arrhythmia is a condition that can occur for many reasons: heart disease, heart failure, abnormal heart function, smoking, alcohol use, stress, or exercise. An arrhythmia can also occur spontaneously, with no reason at all. There are a few names for different conditions related to irregular heart rates: bradycardia (a slow heart rate), tachycardia (a quick heart rate), and arrhythmia (a generally irregular heart rate). [1] It occurs when the electrical impulses that coordinate the body's heartbeats do not work properly, causing your heart to beat too fast, too slow or irregularly. Arrhythmia doesn't always require treatment. If your arrhythmia causes risks to your health, treatment through lifestyle changes, medical options, and better understanding of the condition may help. Choose a Treatment for Arrhythmia that will help you live a healthier, longer life. EditReducing Your Risk of Heart Disease - Eat a healthy diet. A heart-healthy diet includes plenty of fresh fruits and vegetables, and lean protein (such as chicken, fish and beans). Avoid fatty foods, including saturated fats, trans-fats, and cholesterol.[2]
- Include plenty of potassium in your diet. Foods rich in potassium include bananas, apricots, oranges, sweet potatoes, beets, squash and avocado.
- Green, leafy vegetables such as kale, collard greens, spinach and parsley are part of a heart-healthy diet, because they are rich in Vitamin K.
- Limit your salt intake, as this can increase your blood pressure.
- Exercise regularly. Most people with arrhythmia can safely include exercise as a regular part of their healthy lifestyle. Check with your medical provider to establish the kind of exercise that's safe for you. Most exercise carries far more benefits than possible risks.[3]
- If exercise is new to you, develop an exercise plan that starts with gentle activity and gradually builds into more challenging exercise.
- Avoid extreme endurance athletic sports. This is the only type of exercise in which arrhythmia may have negative consequences.[4]
- Quit smoking. The stimulants found in nicotine can trigger arrhythmia. The toxins in cigarettes will cause oxidative stress in the blood vessels, which leads to more damage. Other elements found in cigarette smoke, such as carbon monoxide, may also increase cardiac arrhythmia.[5]
- For help quitting smoking, consult with your medical provider or public health clinic.
- Other tobacco products, such as snuff, chew or dip, also raise risks of arrhythmia.
- Maintain a healthy weight. Carrying excess weight is a risk factor in arrhythmia because it makes the heart work harder. Being overweight also increases the chances of high blood pressure and high cholesterol, factors in arrhythmia.[6]
- A healthy weight for most people can be determined by BMI, or Body Mass Indicator. This is a figure determined by a person's weight in relation to his height.
- Gradual weight loss is healthier for the heart than sudden weight loss. If you are attempting to lose weight, try to maintain no more than a 3-5% weight loss at a given time.
- Keep blood pressure under control. All lifestyle suggestions for arrhythmia will also help with high blood pressure, including quitting smoking, including exercise, and eating a heart-healthy diet. In addition, you can lower your blood pressure by avoiding stress. Chronic stress is a contributing factor in high blood pressure.[7]
- Consider the circumstances that result in your stress. Work, family, finances or illness can all contribute to stress levels.
- Make changes in your lifestyle if you can to minimize or eliminate these areas of stress. Relaxation strategies such as yoga, meditation, mindfulness practices and gratitude practices are all part of a heart-healthy way of life.
- Learn to take your blood pressure at home, or make regular trips to your public health clinic to have it taken.
- Support groups for high blood pressure may be helpful. Talk to your medical care provider about the existence of these groups in your area.
- Limit your consumption of alcohol. Drinking a lot over a long time, or even a single occasion of binge drinking, can result in arrhythmia. Alcohol disrupts the nervous system that guides the heart in regular beating, and can temporarily cause the heart to beat too rapidly or irregularly. Two types of alcohol induced arrhythmias are atrial fibrillation, and ventricular tachycardia.[8]
- Some studies suggest that moderate amounts of alcohol may protect against some cardiovascular conditions. This amount is one standard drink for women, and two for men, where a standard drink is 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of hard liquor.[9]
- Chronic drinking actually changes the course of the nervous system that drives the heart's pumping, resulting in cardiac arrhythmia.
- Cut down on stimulants and caffeine. Stimulants, including caffeine, affect the heart rate. It used to be thought that people with heart conditions should avoid caffeine entirely, but this is no longer the case. Moderate caffeine intake (300-400 mg. per day, or 1-2 cups of coffee) is now thought to be okay.[10]
- Drugs such as cocaine or methamphetamine can result in arrhythmia or sudden death due to ventricular fibrillation.
- Be aware of caffeine found in chocolate, tea, "natural energy" drinks, and sodas.
- Stimulants are often hidden in cough and cold medications and herbal or nutritional supplements. Read the label before taking, and ask your doctor or pharmacist what medication would be best for you.
- Treat sleep apnea. Sleep apnea, or sleep-disordered breathing (SDB) is a condition in which one's sleeping breath is interrupted. In central sleep apnea, breathing is interrupted by an involuntary pause in breathing. In obstructive sleep apnea, the passage of air is blocked due to collapse of soft tissues around the upper airway. Sleep apnea is strongly associated with cardiac conditions such as arrhythmia.[11]
- Obstructive sleep apnea is more common. It's associated with obesity, another factor in arrhythmia.
- If you believe you're at risk for sleep apnea, consider taking a sleep study. The study will chart your breath rate throughout the night, and prescribe appropriate treatment.
- Sleep apnea is a common problem, with one in five adults experiencing at least a mild form of the condition.
EditGetting Medical Treatment Options - Know the warning signs for arrhythmia. Heart disease is the most common cause of arrhythmia, but other things can cause it, too. If you have any of the following symptoms, seek medical attention immediately:
- Fluttering in your chest
- Racing heartbeat
- Slow heartbeat
- Chest pain
- Shortness of breath
- Dizziness, lightheadedness, or fainting
- Sweating[12]
- Know what to expect in your initial assessment. Your doctor might use a variety of methods to examine your heart. Here are some potential ways that you could be tested for arrhythmia:
- Electrocardiogram, where your doctor will attach electrodes to your chest and limbs to measure the electrical activity of your heart
- Holter monitor, which you wear to measure heart activity during the day
- An Event Recorder, which is worn continuously for up to 30 days. The person wearing it can indicate when they have symptoms. When the analysis is over, doctors will evaluate if the symptoms coincide with any irregular heart rate or pattern.
- Echocardiogram, where sound waves are used to look at your heart and its movement
- A loop recorder that's implanted under your skin and will find irregular heart rhythms
- Stress test, where your heart is monitored while you exercise
- Tilt table test, where your heart is monitored while you're tilted from a lying to a standing position
- Electro-physiological testing and mapping, where electrodes spread throughout your heart measure electricity[13]
- Take antiarrhythmic drugs. Antiarrhythmic medications can be given intravenously in an emergency situation, or taken orally over a longer period of time as a preventative measure. These medications may help to suppress the abnormal firing of pacemaker tissue, or they minimize the transmission of electrical impulses. Your medical professional can help you decide which antiarrhythmic medications are right for you.[14]
- The side effects of antiarrhythmic medications can be hard to manage. Ironically, one of the possible side effects of this medication is the increase of arrhythmia, the very condition the medication was intended to address.
- Be fully informed of the risks and benefits of recommended medications. Take them only as directed.
- Examples of antiarrhythmic medication include: Tambocor (flecainide), Procanbid (procainamide), Cordarone (amiodarone), Betapace (sotalol).
- Try blood-thinning medication. Blood thinners are often prescribed for people with arrhythmia in order to slow blood clotting and decrease the risk of strokes. Because certain types of arrhythmia are associated with the development of clots (which can lead to strokes), many doctors prescribe blood thinners if the patient also has other risk factors.[15]
- If you have atrial fibrillation, one type of arrhythmia, you're more likely to form blood clots in the left atrium of the heart. Taking blood thinners reduces the risk of this occurring.
- Blood thinners will almost always be prescribed prior to administering cardioversion treatment, in order to minimize the risk of blood clots.
- Examples of blood thinners include Warfarin (Coumadin), dabigatran, heparin, and aspirin.[16]
- Consider cardioversion. Cardioversion is a procedure, done either through electric shock or medicine, that reverts the heartbeat back to its regular rate. It may be performed as an emergency measure, or it may be scheduled as an elective procedure. For most people, cardioversion is an effective intervention.[17]
- Cardioversion is different from defibrillation in that it uses more powerful electric shocks to jolt the heart into a more standard rhythmic pulse.
- If cardioversion is not successful, you'll probably be advised to consider getting a pacemaker.
- Talk to your doctor about catheter ablation. Catheter ablation is a medical procedure in which a small catheter is inserted into an accessible blood vessel and guided into your heart. Energy, either electrical or radio frequency energy, is then sent through the catheter's wires to destroy the tissue that's causing arrhythmia.[18]
- The success rate for catheter ablation is roughly 90%.
- This procedure is generally performed when medication options have not been helpful. A cardiology specialist, called an electro-physiologist, will map out the electrical current and communication pattern of your heart and then determine if this is an option.
- Catheter ablation is most often used to treat arrhythmia that involves rapid heartbeat.
- Implant a pacemaker. A pacemaker can only be used for certain types of arrhythmia. When the heart rate is too slow, a pacemaker can either help it stay regular or control it completely at a safe rate. Arrhythmia is a condition that results in the body's natural pacemaker no longer functioning properly, so an implanted pacemaker mimics the body's own electrical impulses in controlling the rate of heart beats.[19]
- Pacemakers can be temporary, used in an emergency situation, or a permanent treatment for chronic arrhythmia.
- A pacemaker is implanted just below the collar bone. It runs off battery power, each battery lasting between 5-10 years.
- MRI tests and strong security systems such as are often found in airports or courthouses can affect a pacemaker. Make sure you let professionals know if you have a pacemaker in these situations.
- Try an implantable cardioverter defibrillator (ICD). An ICD is a battery-powered device inserted under the skin that keeps track of your heart rate. The ICD is then connected through thin wires to the heart. It then monitors heart rate as well as sending an electric shock to the heart to prompt regular heart rate.[20]
- Newer model ICD also perform the function of pacemakers.
- ICDs are largely recommended as preventative measures for those at high risk of serious complications or death resulting from cardiac arrhythmia.
- Consider surgical procedures. The Maze procedure is a treatment developed for atrial fibrillation, a form of arrhythmia. In this procedure, the surgeon creates scar tissue within the heart in order to disrupt the path of abnormal electrical impulses. When these impulses are interrupted, the heart beat is restored to its usual rate.[21]
- Coronary bypass surgery may be recommended if coronary heart disease is the source of your arrhythmia.
- Surgery for arrhythmia may be recommended if surgery for another health condition is occurring.
EditUnderstanding the Condition - Check Your Pulse. If you suspect you might have arrhythmia, or if you've been diagnosed and simply want to be aware of the way it affects you, learn to monitor your pulse. There are a wide variety of heart monitors and apps available for purchase, but it's easy to do on your own as well.[22]
- Place your second and third fingers of your right hand on your left wrist. Feel for the heart pulse.
- Alternatively, with the same fingers, press the soft tissue of the side of your neck beneath the jaw. You should be able to feel your heart beat through the blood vessels found there. Move your fingers around, pressing gently but firmly, until you find the pulse.
- There's no need to count your heart beats. You're checking for heart rhythm, not heart rate.
- Stethoscopes are inexpensive tools that help keep track of your heart rhythm. You can find these for sale at drug stores or many other retail outlets.
- Manage your risk factors. Lifestyle factors such as high stress or frequent, angry outbursts contribute significantly to the development of arrhythmia. Low potassium levels and low calcium intake are also associated with arrhythmia. To treat your arrhythmia, consider what preventative measures you can take to care for yourself.[23]
- Regular physical activity can significantly lower stress levels and help with mood regulation.
- Find healthy outlets for your intense feelings, and practice self-care routines.
- Aging increases the risk of developing arrhythmia.
- Take it one day at a time. Because arrhythmia is invisible, it may be difficult to feel that others understand what you're going through. There are support groups for arrhythmia and other chronic health conditions that may be helpful to you in living with arrhythmia. Follow your doctor's recommendations, and know that treatment is a long term course.[24]
- Try to manage your stress and anxiety, both of which can lead to your body's natural "fight or flight" response and an increased heart rate. Use deep, relaxing breathing to slow the heart rate, manage stress, and quell anxiety.[25]
- More information about arrhythmia is still being researched. Continue to learn about the condition as more research studies are done.
- Keep in touch with your doctor, and ask questions about symptoms that may arise.
- If you have questions regarding your treatment, ask your medical provider right away.
- Some herbs have been reportedly used to treat arrhythmias of sinus rhythm (slow or fast heart beats but regular and synchronous). Examples are American Valerian, garden heliotrope or valerian, skullcap, hawthorn and corydalis.
- Consider acupuncture. This ancient Chinese method of treatment holds some promising results in treatment of atrial fibrillation, but to date studies are not enough to strongly recommend such treatment.
- Ventricular fibrillation, when the heart beats in rapid, erratic electrical impulses, can result in death. When this happens, the heart's ventricles will not be pumping blood through the body. If you experience this type of arrhythmia, call for help immediately. In the United States, call 9-1-1.[26]
- Avoid grapefruit juice if you're on a medicine that interacts with it. Grapefruit contains naringenin, a chemical which may interfere with the body's ability to absorb antiarrhythmic drugs like amiodarone (Cordarone) and dofetilide (Tikosyn).[27] Ask your doctor if you should avoid grapefruit.
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| How to Negotiate with Your Boss Posted: 14 Mar 2017 09:00 AM PDT When you negotiate something, you are essentially asking for someone to trade you something, and making a case for why that would be a good idea. Negotiating with your boss often involves asking for a change in compensation, scheduling, or responsibilities. There are several steps to a successful negotiation: preparation, presentation, contemplation, and sealing the deal. EditPreparing - Define your goals. Do you want a higher salary? Do you want more hours? Do you want to be paid for working overtime? Narrowing down what it is you want will help you approach the task of asking for it. Ask yourself multiple questions when preparing to negotiate with your boss. Knowing exactly what you want will prevent stuttering, struggling with your words, repeating things multiple times, and being un-knowledgable with your question.
- Do your research. For example, if you are asking for a higher salary, find out what the going rate is for the work you do. Once you do your research, and know the answers to these and other questions, you'll know the facts about what other people are paid, and you'll be much better prepared to ask for what you want. It always helps to keep a notepad handy when you are doing your research; you can write down whatever you need to remember. A few questions to ask yourself are:
- How much do your friends get paid for the same work or job?
- Does the amount that your friends get depend on the level of responsibility they have?
EditPresenting Your Request - Plan. You have to plan what you are going to say, and how you will say it. Practice this often; after all, you definitely do not want to sound nosy or arrogant when speaking to your boss about a raise. It's best to write a little speech and practice it a lot when you are at home. The more you practice your tone and words, the more of a chance you will have to get a 'yes'.
- Begin with lower-priority requests. It's not really a good idea to start with the big one and end with the little ones when negotiating. Instead, start with a few small request and work your way up to the big guy. You have a better possibility of getting what you want if you start small. Remember, "Speak softly and carry a big stick; you will go far."
- Accentuate the positive. This is usually not a time for the grand show of modesty. You must emphasize your accomplishments and abilities and point out why it is that you deserve what you are asking for.
EditContemplating the Response - Listen. Most of the time, it is dreadfully important to listen to your boss... If you don't, you'll probably say the wrong thing and it will become a quick "No." Concentrate on what your boss says when you are not speaking. Do not interrupt. Do not speak until he is finished speaking, or unless he asks you a question. It is vital that you listen closely.
- Consider your boss's reply. You might be presented with a counteroffer, an offer that is made in response to your offer. You don't have to respond to it right away. Take your time, and think about it. Is this offer good for you? Will it meet your needs?
- You don't have to give your answer immediately; wait a little bit before coming back to the counteroffer. Your boss might think that you feel deprived if you don't respond right away.
- Brainstorm win-win opportunities together. If your boss doesn't jump at your first request and his counteroffer doesn't suit you, think about other ways you can make the scenario a win-win. If you want more vacation time, for example, and he isn't able or willing to provide it, consider foregoing a raise in exchange for more time off each year. Or if you are suggesting that you give up a certain responsibility that you don't think should be on your plate, ask him about taking on something else in its place, instead. If you can both "win" at the end in one way or another, you're more likely to get his support for your proposal.
EditSealing The Deal - Talk through the details when appropriate. The best time to iron out the details isn't always during your initial negotiation or acceptance. You can agree to something general and then go away to iron out the details. Once you have an outline of what you believe you've both agreed to, send it to your boss via email and double check that you're on the same page.
- Sign on the dotted line. Once both you and your boss have reached an agreement, it's a good idea to put that final offer in writing. Both of you should sign the document. This will prevent and future mis-understandings or mis-communications with your boss about what was actually agreed upon. Still, an old-fashioned handshake might come in handy, especially if your boss has a good memory.
EditAvoiding Common Mistakes - Avoid the mistake of not preparing. Make sure you have done your research well and you know what you will be talking about and the risks you might be taking. If you're not sure about these or yourself, postpone the negotiation until you are prepared.
- Don't try to win at all costs. Arguing or using intimidating behavior is going to hinder, not help. Remember that the central process of negotiation is the discussion with others to reach an agreement or compromise. It's a dialogue, not a monologue!
- Avoid just talking, without listening. Listen carefully to what the other person said, is saying, or has to say. Speak when its your turn to speak, or you will fail in proper communication. If you interrupt the other person just to make a point or add something, your boss will probably be making a decision ahead of time... and its probably "NO".
- Don't try to be someone you're not. If you are trying to act 'tough' because you think it will make the discussion go your way, well, be prepared to hear that it's not. Be the most confident version of yourself, other than trying to be the macho-man that you think will win every time.
- Do not get aggressive at your boss if things don't go your way. If you feel yourself getting angry, ask for a few minutes break away from your boss to recollect yourself.
- Try to maintain an open, easy attitude.
- Smile! It's rather hard to say no to a confident, smiling, friendly person.
- Look people directly in the eye. It provides confidence in yourself and makes your boss feel like you are not to be said "No" to.
- Don't speak too quickly! It makes you feel and look unprepared.
- Never, ever, ever, ever start off with, "I know you will probably say No." It gets rid of your confidence and shows your boss that you are weak in negotiating.
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| How to Eat Healthy as a Vegetarian Posted: 14 Mar 2017 01:00 AM PDT People adopt a semi- or total vegetarian diet for many reasons. You may choose to refrain from eating meat, seafood, dairy, and/or eggs to improve health; for ethical or religious reasons; to cut down on the environmental effects livestock has; to cut costs; or just to experiment. Following a vegetarian diet may even reduce the risk of developing certain chronic conditions, such as heart disease, diabetes, and cancer.[1] However, adopting a vegetarian diet does not simply mean removing meat from your plate and eating what's left. Changing your diet means changing your lifestyle. Further, eliminating significant food groups can place you at risk for developing nutritional deficiencies, including iron, vitamin B-12, vitamin D, calcium, zinc, and riboflavin. EditPlanning to Become a Vegetarian - Reflect on the motives for changing your lifestyle. What attracts you to a vegetarian diet? Health benefits? Compassion for animals? Religious or spiritual beliefs? The first step in making a drastic lifestyle change is to understand your reasons for wanting change, which will help keep you motivated during the transition.
- Identify which type of vegetarian diet you want to follow. Different types of vegetarians follow varying degrees of food restrictions. Selecting a type that suits your motives and is practical will make changing and maintaining your new diet easier. The different types of vegetarians include:[2]
- Vegan - Avoids all animal products, including meat, poultry, fish, dairy, eggs, and gelatin. Many also do not eat honey. Some may avoid consumer animal products, such as fur, leather, silk, or certain cosmetics.
- Lacto vegetarian - Eats dairy products, but avoids meat, poultry, fish, and eggs.
- Ovo vegetarian - Eats eggs, but avoids meat, poultry, fish, and dairy.
- Lacto-ovovegetarian - Eats dairy and eggs, but avoid meat, poultry, and fish. This category is the most common type of vegetarian in the United States.
- Pesco-vegetarian - Eats fish, dairy, and eggs, but avoids meat and poultry.
- Flexitarian – Follows an ovo-lacto vegetarian diet and does not eat meat at most meals, but will occasionally eat meat, poultry, or fish.
- Build a support system. Discuss your intentions and motivations with your friends and family and ask for their support. A strong support system will make the process of changing your lifestyle habits less difficult and can help you fight the temptation to lapse. Engaging with a vegetarian community by participating in online forums and reading magazines or blogs can help you find advice, tips, and helpful resources.
EditUnderstanding Your Nutritional Needs - Research your nutritional needs. Whether you talk to vegetarian friends or comb the internet, there is a lot of advice about eating vegetarian. But, to eat healthy as a vegetarian you must understand your nutritional needs in terms of daily calorie and nutritional recommendations, which differ according to age, gender (nutritional needs differ not only for men and women, but also for pregnant women), and lifestyle (e.g., your needs will be different if you exercise rarely or you're training for a marathon).
- Seek out and read information that is specific to your age group, your gender, your health status, and your lifestyle.
- Utilize the Vegetarian Food Pyramid, which provides recommendations for amounts and types of food that form a daily, well-balanced, plant-based diet.
- Consult your doctor and/or a registered dietitian. Registered dietitians are credentialed through the Academy of Nutrition and Dietetics' Commission on Dietetic Registration.
- Eat a variety of foods. Whether vegetarian or omnivore, variety is the key to a healthy, well-balanced diet.[3] Any time you cut a food group out of your diet, you may put yourself at risk of a nutritional deficiency. The nutritional benefits of the missing food group must be made up in other places in your diet. Vegans, with the most limited diets, may be at the most risk.
- Consume plenty of protein. Protein is foundational to the human body, present in every cell. It is essential for growth and maintaining healthy organs, bones, and muscles.
- Recommended daily amounts of protein differ according to age, gender, and physical activity.[4] Most adults need of protein per kilogram of body weight. For example, a 140 pound woman (63.6 kg) would need 51 g of protein per day (kg x 0.8).
- Good sources of meatless protein include eggs and dairy. Plant-based foods can also provide enough protein if you eat a great enough variety every day. These can include meat substitutes, legumes like beans, lentils, seeds, nuts, and whole grains.
- Ingest enough calcium. Calcium is the most abundant mineral in the human body.[5] It is necessary for building and maintaining strong bones and teeth.
- Children and teenagers have higher recommended daily amounts of calcium than young adults. Aging women must also be careful to get enough calcium to prevent osteoporosis, which weakens bones. A calcium calculator can help you determine if you're getting enough calcium.
- Dairy products provide the most calcium, but dark leafy vegetables, like kale, broccoli, and collard greens, are also good sources if eaten in sufficient amounts. You can also meet your daily calcium requirement by consuming calcium-enriched and –fortified products like plant-based milk and yogurt, juices, and cereal.[6]
- Include plenty of vitamin B-12 in your diet. This vitamin is required for red blood cell production and the prevention of anemia.
- Unfortunately for vegetarians, vitamin B-12 is found almost exclusively in animal products. Vegetarians may rely on dairy products, eggs, foods fortified with the vitamin, including breakfast cereals, nutritional yeast, and soy products, and vitamin supplements.
- Vegans should be particularly careful about monitoring their intake as the vegan diet is rich in the vitamin folate, which can mask a B-12 deficiency. If you are vegan, ask your doctor to check your B12 level regularly. Your doctor may prescribe a B12 shot.
- Replenish your body's supply of riboflavin every day. Riboflavin, also known as vitamin B-2, aid growth and red blood cell production by working with the other B vitamins in the body. The body cannot store it because it is water soluble; it must be ingested every day.[7]
- Sources of riboflavin for vegetarians include dairy products, eggs, dark leafy green vegetables, legumes, nuts, and fortified breads and cereals.
- Eat enough iron. Iron is a mineral found within red blood cells; it is found in the protein hemoglobin, which carries oxygen in the blood.[8]
- Iron deficiency is known as anemia, a condition where your body is not getting enough oxygen from your blood. It is also possible to get too much iron. Daily recommended amounts differ for adults and children.
- Vegetarians can get iron by eating legumes, lentils, enriched breakfast cereal, whole grains, dark leafy green vegetables, and dried apricots, prunes, and raisins.[9]
- It is more difficult to absorb iron from plant-based sources, so vegetarians' daily recommended intake of iron is double that for omnivores. Consuming foods rich in vitamin C, such as citrus, strawberries, and tomatoes, at the same time you eat iron-containing food aids the body's absorption of iron.[10] For example, if you eat red peppers (good source of vitamin C) with your beans and rice, you will absorb the iron from the beans more effectively.
- Get your daily recommended amount of zinc. Zinc, a mineral, supports a healthy immune system and is necessary for cell division and producing proteins.
- As with other vitamins and minerals, your recommended daily intake of zinc is based on your age and gender.
- Zinc is best absorbed from animal sources, so dairy products are a good source for vegetarians. It can also be found in whole grains, soy, legumes, nuts, wheat germ, and zinc-fortified breakfast cereal. However, the zinc in plant based foods is less available to your body for absorption.[11]
- Eat food rich in omega-3s. Omega-3 fatty acids are essential fats in the human body. They maintain the health of the heart and may help fight heart disease.[12] Unlike other fats that the body can make, people must get these fatty acids from food.
- Getting plenty of omega-3s may help fight various illnesses, from allergies to asthma, from cancer to bipolar disorder.[13]
- Fish and eggs are good sources of omega-3 fatty acids, as are canola and soy oil, walnuts, ground flaxseed, and soybeans. If you are relying solely on plant-based sources of omega-3s, fortified products or supplements may help you reach daily recommended amounts.[14]
- Consider a vitamin D supplement. Vitamin D supports calcium absorption and thus is important for healthy bones. It occurs naturally in few foods, but the human body also produces it through exposure to sunlight.
- Rich food sources of vitamin D include fatty fish like herring and mackerel. Vitamin D-fortified foods for vegetarians avoiding seafood include dairy products, soy and rice milk, breakfast cereals and margarine. Consumers should check food labels for amounts.
- Those who have limited sun exposure or don't eat enough foods containing vitamin D may need to take a plant-derived supplement.[15]
- Mind your portion sizes. Getting enough of your nutritional requirements from a vegetarian diet requires eating enough of a given food. However, just because you're not eating meat does not mean you can eat as many French fries and cheese pizza as you'd like.
- The Vegetarian Food Pyramid and food labels provide helpful information about recommended serving sizes to monitor your calorie intake and nutritional requirements.[16]
- You may find it useful to visualize your portion sizes, such as a tennis ball for a cup of pasta or fruit.[17]
EditLiving a Vegetarian Lifestyle - Start small and ramp up. Choosing to not eat certain food groups means changing the way you live. While you can quit that food group "cold turkey," you may find greater success maintaining your new lifestyle if you begin by incorporating one meatless meal a day into your routine, then increasing the number of meatless meals you eat every week.[18]
- Explore and practice substitutions. If you cook, try some of your favorite recipes without meat, such as making spaghetti sauce without meat or with a vegetarian meat substitute or making your morning smoothie with almond or soy milk instead of dairy. At your favorite restaurant, try your mainstay without meat: order a bean burrito with grilled vegetables instead of your regular beef and cheese burrito. Alternatives for various food groups can be single or processed plant-based foods:
- Plant-based meat and poultry alternatives include beans, tofu, tempeh, textured soy protein, and Quorn products, which are made from Mycoprotein.
- Milk alternatives may be made from soy, rice, coconut, flax, hemp, almonds, and sunflowers.
- Alternatives for other dairy products, like cheese and sour cream, are made from a combination of plant-based materials.
- Egg substitutes include commercially-processed products and single foods like silken tofu, flaxseed meal, pureed fruit such as bananas or apples, buttermilk or yogurt, etc.
- Avoid boredom in your diet. Being a vegetarian doesn't mean eating salad at every meal. Variety makes it not only more likely that you are getting enough nutrients, but also helps you stick to a lifestyle change.
- Subscribe to a vegetarian cooking magazine or blog.
- Check out a vegetarian cookbook from the library.
- Shop at your local farmers' market and ask the vendors for vegetarian recipe recommendations.
- Visit an ethnic restaurant in your neighborhood that you've never tried and sample some vegetarian dishes.[19]
- Purchase prepared foods from your local health food store's deli or simply peruse them for inspiration.
- Follow general scientific guidelines for good health. Researchers agree that healthy diets, whether they are plant-centric or not, consist of preparing more of your own meals so you know what goes into them; avoiding processed food and beverages; drinking enough water; and being mindful of how much you eat and how your food makes you feel.[20]
- Keep in mind that the basis of a vegetarian diet should be vegetables. Not all vegetarian foods are healthy, so make sure that you include plenty of vegetables, fruits, and whole grains.
- When buying fresh vegetables, be mindful of how much you can eat and/or prepare for storage to minimize food waste.
- Consider taking a multivitamin.
- Shop at your farmers' market and buy produce that is in season. Vegetables that come from local sources are more likely to retain their nutritional sources than produce transported over long distances.[21]
- Gelatin is made from animal bones. Read product labels carefully if you are avoiding gelatin.
- Check the ingredients in food.
- Check soup labels and ingredients if you are avoiding meat/bone broth as well.
- Don't presume that a vegetarian diet makes you immune to food-borne illness. A 2013 CDC report notes plants are almost as likely to be the source of food-borne illness as meat. Practice food safety.[22]
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