If you’re looking for weight management support, this blog can help. While there’s no one-size-fits-all path, our tips can help you optimize your nutrition, exercise, sleep and mental health in a way that fits your lifestyle to help set you up for success.  

What does a whole-person approach to weight health look like?

For decades, traditional diet advice focused almost exclusively on restricting calories. But we now understand that weight health is shaped by many factors beyond just what we eat.

A whole-person approach considers the complex reasons why we gain and hold weight — including hormonal influences, mental health, sleep and environmental stressors.

This kind of comprehensive care can benefit from a holistic approach, and virtual care makes it easier to access a range of support — from dietitians to therapists — all working together to address the full picture of your health.

Why does sleep matter for weight health?

Sleep is often overlooked when it comes to weight management. However, its potential effects on your appetite and emotional regulation make it an essential factor to consider.

You’re likely already familiar with how easily a lack of sleep can derail your ability to stick to your routine. After all, it’s hard to prioritize movement or make healthy meals when you’re exhausted. Emotional eating to boost your low mood (like the kind caused by poor sleep), is also a very real phenomenon.

However, sleep doesn’t only affect your mood. It also plays a role in how your hormones function. When you don’t get enough sleep, your body responds by increasing its production of ghrelin — the so-called hunger hormone — and decreasing your output of leptin — the hormone that signals fullness. In other words, lack of sleep makes you hungrier.

What’s more, lack of sleep can also impair blood sugar regulation. Research shows that just a week of poor sleep may decrease how well your body metabolizes blood glucose.

Over time, this can contribute to higher blood sugar levels, prompting your body to increase insulin production. This, in turn, may increase your risk of developing insulin resistance and potentially prediabetes.

Given its influence on your body, it’s worth prioritizing seven to nine hours of sleep a night. To set yourself up for the best chances of success, practice proper sleep hygiene by: 

• Sticking to a consistent bedtime.
• Limiting screens for at least an hour before bedtime.
• Avoiding alcohol in the evening.
• Limiting your coffee intake and avoiding caffeine at least eight hours before bedtime.
• Creating a relaxing wind-down routine.
• Avoiding working, snacking or doing anything in bed other than sleeping or having sex.

If you’re not getting a full night’s rest despite top-notch sleep hygiene practices, it may be time to speak to a professional. Connect with a sleep therapist to explore the underlying causes of those sleepless nights. From there, they’ll work with you to develop an in-depth treatment plan to help you drift off night after night.

How does nutrition impact weight health?

Plenty of research shows that diets don’t work. While they may lead to temporary weight loss, most people gain all the weight back — and sometimes more — once they stop dieting.

Instead, focus on making sustainable shifts like eating whole foods, setting regular meal times and prioritizing fibre and protein.

Setting regular meal times is a good start. This will help you maintain steady blood glucose levels and keep you from getting too hungry. Ideally, it’ll mean less mindless snacking or hunger-based food choices.

What you eat is just as important as when. Prioritizing protein will leave you feeling fuller, longer. It’s also essential for building muscle. And, the more muscle you have, the more calories you burn — both during physical activity and at rest.

Fibre is another key component of a balanced diet. Like protein, it helps you feel full. Eating enough fibre can also reduce inflammation in the body, support stable blood sugar levels, help to prevent obesity and lower cholesterol. Plus, it’s good for your microbiome too, since it nourishes the good bacteria that call your digestive tract home. 

You’ll want to make sure to stay hydrated too since dehydration can contribute to constipation, lower cognitive function and disrupt other bodily processes. However, since sodas and juices are often high in calories, choose water or other low-calorie options whenever possible.

If you’re looking for nutrition guidelines, Canada’s Food Guide is a great place to start. However, if you need more tailored support, visiting with a registered dietitian is a great next step.

Maple can connect you with a registered dietitian from your device when it’s most convenient for you. And, based on your unique situation, they can formulate a bespoke meal plan that fits your life and goals.

What role does movement play?

Moving your body is a key component of good health and weight management. For starters, movement helps build muscle. This increases physical strength, making carrying, walking, climbing and other movements easier.

Beyond easing your day-to-day tasks, physical activity has a measurable effect on your mood. This is because your body releases endorphins — so-called “feel good” chemicals — when you move. Exercise can also help with sleep, boost cognitive function and lower cortisol levels to help you deal with stress.

What’s more, it’s a great way to help maintain healthy blood glucose levels. In fact, it can help to prevent, manage and even reverse type 2 diabetes.

To benefit from these effects, aim for a minimum of 150 minutes of moderate to vigorous physical activity a week. But don’t worry about hitting the gym (unless that’s your thing). Instead, aim to move your body in the ways most enjoyable for you, whether that’s dancing, hiking, swimming or anything in between.

Why does mental health matter when it comes to weight?

We eat for many reasons, not just hunger. And mental health can have a huge impact on what and when we eat. For example, we’re more likely to seek out high-calorie foods when we’re feeling down.

Unfortunately, this can trigger a vicious cycle, since poor nutrition can also factor into poor mental health. Scientists think this may be because diets rich in refined carbohydrates and saturated fats trigger inflammation and alter the intestinal microbiome.

For some, stress reduction techniques like mindfulness, meditation and breathing exercises may help with mental health during challenging times. However, many others need more support, such as seeing a therapist.

For those wrestling with low body image, or who’ve experienced previous stigma because of their weight, reaching out for help can be difficult. In these cases, online therapy may be especially helpful since it allows you to access empathetic support in the comfort of your own home or other familiar setting.

How can medication fit into the picture?

Weight management isn’t always straightforward. Many people experience setbacks in their  journey and sometimes need some additional support. If you’re eating better and exercising and sleeping more but still not seeing the results you’d hoped, you may need more help. 

Maple members in most provinces* have the option of accessing Maple’s Weight Health program. This program offers access to licensed healthcare providers and other professionals who can assess individual needs and offer personalized, lifestyle-focused care. A Maple membership also includes access to registered dietitians, sleep therapists, mental health therapists, digital tools and health screenings to support overall well-being.

Prescription medications are only available if deemed appropriate by a Canadian-licensed provider following a clinical assessment. Medication costs are not included. If prescribed, the cost depends on the medication type and dosage. Prices and quantities may vary.

Weight management is complex, and there’s no single solution that works for everyone. But you don’t have to figure it out alone — and you don’t have to do everything at once. Whether you’re looking to improve your sleep, fuel your body with nourishing foods, move in ways that feel good, or explore medication options, support is available.

The final word on weight management

Successful weight management involves long-term, sustainable changes, including better mental health, nutrition, sleep, more movement and sometimes, medication.

Weight management is a highly individual journey that involves looking at your genetics, health history and lifestyle. In some cases, sleep may be enough to reach your goals, while others may benefit from medical support. In either case, it’s important to work with a healthcare provider who can tailor a plan that’s right for you. 

*Excludes Quebec, Nova Scotia, Nunavut and the Northwest Territories 

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Lifestyle Tips to Support Your Weight Health Journey appeared first on Maple.

Whether you’re eliminating certain foods or only consuming liquids, are cleanses and detox diets effective? And more importantly, do the restrictions and hard work offer health benefits?

Keep reading below to discover if the juice (cleanse) is worth the squeeze.

What’s a cleanse?

Cleanses and detoxes are touted as ways to pause the digestion of processed foods, eliminate harmful toxins from your body, lose weight quickly, and promote overall health. Celebrities and social media influencers are known to talk about or push their detox diet plans, which can make them sound more appealing and suggest they are safe and effective. If you’re unsure of what cleanses or detox diets are, they may include:

• Liquid-only diets
• Fasting for defined periods of time
• Restricting your diet to specific foods
• Incorporating certain supplements, herbs, or other products

Despite all the information circulating about how cleanses and detoxes are good for your health, the research suggests something very different. Indeed, the consensus among experts is that removing entire food categories or sticking to a liquid diet isn’t effective — either for your health or for losing body weight.

If you’re following a detox diet for weight loss by fasting, for example, short-term weight loss almost always means you’re more likely to put the weight back on — and then some. Additionally, long-term fasting isn’t sustainable or healthy and can cause vitamin and nutrient deficiencies, low blood sugar, and other significant health concerns.

As for what comes out of your body when you follow a detox diet or which toxins are eliminated, there’s no proof of that either. The good news is that your body does this on its own, mainly through your kidneys and liver. So, the health effects of a detox or cleanse wouldn’t even be as productive as what your body is already doing naturally.

So, now that you know it isn’t necessarily good to do a detox or cleanse, what can you do instead to optimize your health and help keep your body’s natural detoxification system healthy?

Sleep

Sleeping seven to nine hours every night allows your body to recharge so that your organs can eliminate toxic waste. A recent study in mice also showed that the space between brain cells might increase during sleep, allowing the brain to flush out toxins built up during waking hours. This is a big deal because previous studies revealed toxic molecules in neurodegenerative disorders like Alzheimer’s and dementia build up in the space between brain cells. Getting the proper amount of shut eye may help reduce your risk.

But with life being so busy, how do you get a good night’s sleep anyway? Start by:

• Using your bed only for sleep, rest, or intimate moments. Don’t watch tv, eat, or snack on your bed. This way, when your head hits the pillow, your body knows it’s time to sleep.
• Keeping your bedroom quiet, cool, and clean. The optimal sleep temperature is 18°C.
• Adjusting the amount of caffeine you drink and when you drink it. A Journal of Clinical Sleep Medicine study suggests avoiding caffeine six hours before bedtime, but if you’re sensitive to its effects, you may want to stop drinking it earlier in the day.
• Winding down with the same bedtime routine every night. Keep your phone out of your room (the blue light disrupts your body’s internal clock), read a book, or have a warm bath or shower.

Limit alcohol

While it’s ok to enjoy an alcoholic beverage, the truth is there are no health benefits to drinking alcohol. And drinking excessively means your liver can’t function properly, so it isn’t able to perform its daily task of removing toxins and wastes.

If you don’t drink, it’s best not to start. If you drink, stick to no more than two drinks per week. Consuming more than this can impair your liver function and increase your risk of certain cancers, cognitive disease, cardiovascular disease, and more.

Eat antioxidant-rich and fibre-dense foods

Your body doesn’t detox when you start eating healthy foods, per se. But certain foods can be “detoxifying” because they have properties that aid your body’s natural detoxification process. Grapefruit, spinach, ginger, and turmeric are all good options. Other beneficial foods and drinks include:

• Cruciferous vegetables, like broccoli, cauliflower, cabbage, and brussels sprouts. Not only will these increase your fibre intake, but they have sulphur-containing glycosides, which activate detoxification enzymes and clear free radicals.
• Allium vegetables, including garlic and onions. These veggies enhance the body’s detoxification process by reducing toxins.
• Green tea. It’s high in antioxidants, which support your body’s detoxification system.
• Lemon water. This refreshing drink helps stimulate the liver and flushes out toxins.
• Wild blueberries. They contain anthocyanin (a group of antioxidants), which gives them that deep blue colour and helps neutralize free radicals.

While making dietary changes, you should also consider cutting down on prepackaged, highly-processed foods. Eating large quantities of processed foods is linked to diseases such as cancer and diabetes, which can also affect detoxifying organs. Instead, reach for a balanced diet of fruits and vegetables, lean proteins, and healthy fats, and pair it with an active lifestyle.

Exercise

Exercise has many benefits, including preventing obesity, lowering blood pressure, and improving sleep. But it also reduces inflammation, which helps maintain your liver and kidneys.

If you’re looking for exercises that support your overall health but want to start small, try an aerobic activity, like walking or swimming, and strength training, such as lifting weights. You can also add NEAT (non-exercise activity thermogenesis) to your routine to increase your activity levels. NEAT accounts for everything you do outside of sleeping, eating, and exercising, such as gardening, reorganizing your home, or walking the dog.

Finally, be wary of exercises that claim to help your body detox, like hot yoga. While this type of exercise still offers health benefits, sweating up a storm during yoga won’t detoxify your body.

Drink plenty of water

Drinking fluids is crucial to help your body’s detoxification process. Your kidneys rely on water to flush toxins out of your system. If you aren’t drinking enough, your kidneys can’t function properly, which can lead to a build-up of toxins.

So, just how much water should you drink per day? You’ve likely heard that eight 8-oz glasses of water is optimal, but the jury’s out on that one. Instead, drink consistently throughout the day, whether you feel thirsty or not. A good rule to follow is if it has been a while since you last drank water, it’s time to fill up your cup.

The final say on detoxes and cleanses

If you’re trying to determine if you should do a cleanse, how to remove toxins from your body, or how to detox your body to lose weight, don’t turn to restrictive detox diets or juice cleanses. With no scientific evidence proving they’re worth it, instead, help your body continue its natural detoxification process by eating healthy meals, being physically active, and getting plenty of sleep.

But even if you want to change your eating routine, it’s best to speak with a healthcare provider first to ensure you meet all your nutritional requirements and prevent potential harm.

If you want to follow a healthy eating plan but aren’t sure where to start, a registered dietitian on Maple can help. You can connect with the dietitian from your phone, tablet, or computer at a time that works for you. During your online appointment, the dietitian will discuss your goals and create a customized meal plan that suits your needs and lifestyle.

For help with weight loss or to maintain a healthy weight, a weight management consultant might be the right option for you. They’re nurse practitioners trained in weight management who can give you the counselling and tools you need to manage your weight and reach your goals, which may also include prescription weight-loss medication.

Start your healthy eating or weight loss journey with the guidance of a Canadian-licensed healthcare provider online. Reach out today and get the support you need from the comfort of your home.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Are food detoxes and cleanses worth it? appeared first on Maple.

However, the symptoms of IBS can make it hard to access healthcare. Unpredictable diarrhea and uncomfortable bloating and gas can make it hard to travel to an appointment. Moreover, many Canadians either can’t access timely medical care or don’t have a family doctor at all. This can leave them wrestling with severe IBS symptoms alone, sharply affecting their quality of life.

Going it alone doesn’t have to be your only option — we can help. Maple is a virtual care platform that seamlessly connects you with Canadian-licensed doctors and specialists from your phone, tablet, or computer. With Maple, you can ditch the anxiety of having to use a public washroom, or the hassle of lining up for hours at the walk-in clinic. Instead, we can help you connect with an online doctor from home or wherever else that’s most comfortable for you.

What causes IBS?

IBS is a bit of a mystery in more ways than one. Not only is its underlying cause unclear, but testing for it isn’t possible either. This can make it difficult to figure out if you have IBS or something else. As a result, IBS is a diagnosis of exclusion, meaning your provider will only diagnose it after they’ve eliminated other possibilities.

While its exact cause is unclear, doctors think IBS is partly due to your brain being overly sensitive to the sensation of food travelling through your digestive tract. Neuroimaging studies have backed this theory up, showing changes in parts of the brain responsible for attention, emotion, and pain modulation. As a result, it’s referred to as a functional gastrointestinal disorder or a disorder of gut-brain interaction.

Likely, IBS also has something to do with your immune system and the permeability of the mucosal lining of your digestive tract. Due to its high prevalence in women, hormones may also play a role.

Signs and symptoms of severe IBS

IBS can be severe and many report a decreased quality of life as a result of their symptoms. These can include:

• Bloating, gas and abdominal pain are common with IBS and can be severe
• Constipation causing straining, which can result in hemorrhoids
• Diarrhea and fecal urgency, which due to their unpredictability, stool volume, and consistency can cause incontinence
• Feeling like you haven’t emptied your bowels completely
• Low energy and fatigue due to both connectivity within a network in the brain and immune activation
• IBS risk factors and triggers

It’s unclear why certain individuals develop IBS and others don’t. You can have the condition without any risk factors, or have many of them and not develop IBS. Still, you’re more likely to be diagnosed with IBS if you:

• Are a current smoker
• Are between your teens and your 40s
• Have someone in your family with IBS
• Are a woman
• Were exposed to trauma, such as childhood abuse
• Had a gastric event such as a parasite infection or food poisoning
• Regularly experience high stress levels
• Have a psychiatric comorbidity — somewhere between 50-90% of patients with IBS also have a mental illness, especially generalized anxiety disorder and depression.

While it’s unclear why some develop IBS and others don’t, symptom flare-ups are better understood. It’s a good idea to keep a journal to note your specific triggers, but the following are some of the most general:

Alcohol

Alcohol is rough on the stomach and contributes to faster digestion. This can exacerbate symptoms significantly, especially diarrhea.

Certain foods

While individuals are likely to have their own unique dietary no-go zones, there are no specific foods that cause IBS. Never-the-less, many individuals report issues with fried foods, certain artificial sweeteners, and caffeine. Regularly skipping meals and eating late at night can also be problematic.

If you’re unsure about your trigger foods, it’s a good idea to keep a food journal and consider working with a dietitian to ensure you’re eating a balanced diet while eliminating triggering foods.

Certain medications

Because they change your intestinal flora, antibiotics are frequent causes of IBS flare-ups. Antidepressants, by contrast, can both cause flare-ups and calm symptoms of IBS. Unfortunately, knowing whether an antidepressant will worsen or help your condition may come down to trial and error.

Stress

The gut-brain axis is the bi-directional communication system between your brain and your digestive system. While this is a crucial pathway of information for your body, it also means that stress often serves as a significant trigger for IBS symptoms.

How do you know if IBS is severe?

Because the inside of your colon appears normal with IBS, your doctor has no way of measuring how severe your symptoms are. Ultimately, it depends on how much it’s interfering with your life. If you’re unable to effectively manage your IBS symptoms so you can work, study, sleep, or socialize, your condition is severe.

How to treat severe IBS

There’s no cure for IBS. As a result, treatment for severe IBS centres around minimizing and managing symptoms. This should include dietary interventions and exercise, as both have been shown to reduce symptom severity.

Since fibre absorbs water and helps to bulk up your stool, adding it to your diet can also be helpful whether you’re experiencing diarrhea, constipation, or mixed symptoms. You can do this by eating more fruits and vegetables or by taking a pill or powder fibre supplement. But be warned, increasing your fibre intake without upping your water intake will have the opposite effect, so make sure to drink more water if you choose to do this.

However, all of these interventions take time to achieve results, making them effective long-term solutions, but not much help during an acute attack. So, what should you do when IBS pain is severe? Research suggests that peppermint oil can successfully reduce pain and bloating.

Many individuals also swear by heat. They report that applying a heating pad or hot water bottle to their stomach helps to soothe discomfort. Over-the-counter diarrheal medications are another alternative to relieve cramping.

Irrespective of your management techniques, if severe IBS symptoms have become the norm, or you’re experiencing symptoms onset after 50, rectal bleeding, nocturnal diarrhea, unexplained weight loss, or progressive abdominal pain, it’s best to speak to an online doctor to rule out the possibility of another medical condition. You should also inform them if you have a family history of inflammatory bowel disease or colorectal cancer.

If needed, they can prescribe medications like Lotronoex (alosetron) or Viberzi (eluxadoline) to minimize cramping and stomach pain. Alternatively, they may suggest antidepressants in smaller doses, which can be effective for blocking pain.

Health Canada has also approved alternative therapies for use in treating IBS, including prescription digital therapeutics like cognitive behavioural therapy (CBT).

Complications of IBS during pregnancy

While IBS complications aren’t life-threatening, they can complicate your pregnancy. For example, data suggests that having IBS increases your risk for preeclampsia and deep vein thrombosis (a blood clot in a vein) during pregnancy. It may also increase the risk of miscarriage and ectopic pregnancy, along with the possibility of congenital birth defects in the baby.

Beyond that, pregnancy precipitates hormonal changes, which can worsen IBS symptoms. And, pregnancy food cravings can drive you to eat things that can cause severe IBS flare-ups. Moreover, trying to manage your symptoms through diet can deprive you and your baby of needed nutrients. This makes connecting with a dietitian an invaluable resource to ensure you’re eating optimally for your health and your child’s.

What happens if IBS is left untreated?

If you’re wondering if untreated IBS can lead to something serious like a higher risk of colon cancer, the answer’s no. IBS won’t impact your overall life expectancy or turn into another type of digestive disorder.

But, IBS can affect your quality of life. As such, the dangers of untreated IBS include physical health complications as well as mental ones. These are some of the most common.

Hemorrhoids

Caused by increased pressure from straining during a bowel movement, hemorrhoids are often a chronic issue with IBS. While hemorrhoids are treatable, they’re likely to recur unless you resolve the underlying constipation causing them.

Severe cramping and pain

It’s common to experience cramping and severe stomach pain with IBS. In extreme cases, the severity of symptoms can affect your ability to sleep, work, or even leave the house.

Bowel incontinence

Almost one in five IBS patients reports an episode of bowel incontinence at least once a month. This can cause significant distress, impacting your ability to work and your mental health.

Pelvic floor dysfunction

Regular constipation can strain your pelvic muscles, leading to pelvic floor dysfunction. This can further exacerbate existing constipation, cause back pain, and give rise to urinary urgency and incontinence. In women, this can sometimes lead to pelvic floor prolapse, when one or more of the organs inside your pelvis — like your uterus, bladder, or bowel — move down into the vagina.

Inadequate nutrition

Many individuals find relief from their IBS symptoms by managing their diet. However, sticking to a restrictive regimen like the low-FODMAP diet without replacing problem foods with nourishing alternatives may leave you nutritionally deficient.

Mental health issues

The mental health complications of living with severe IBS are well documented. Symptoms can be unpredictable, leaving you reluctant to venture too far from a bathroom and restricting your behaviour. This can make it hard to socialize, study, or work, causing mental health issues such as anxiety and depression.

When to see a doctor for your IBS and how Maple can help

You should speak to a healthcare provider anytime your IBS symptoms change or get worse. While IBS doesn’t increase your risk of colorectal cancer, both conditions share symptoms such as chronic diarrhea, constipation, gas, and bloating, making it possible to miss the initial signs of colon cancer if you have IBS.

In the same vein, if you have rectal bleeding, blood in your stool, or are experiencing unexplained weight loss, speak to a healthcare provider right away. These aren’t the expected complications from an IBS flare-up and may indicate other health issues.

Even if your symptoms haven’t changed, if they’re causing you to avoid activities or you’re finding it difficult to manage them, you should seek out medical advice.

Seeing an online doctor can provide the help you’re looking for without the disruption or anxiety of leaving the house. What’s more, if you need a prescription, they can issue one during your appointment and send it to the pharmacy you choose for pick up or delivery to your doorstep.

Alternatively, if you’re looking for comprehensive dietary support for your IBS, it’s a good idea to speak to an online dietitian. A dietitian can help you control your symptoms while still ensuring your body gets the vitamins, minerals, and calories it needs to stay healthy. And, you don’t have to take time off work or fight the traffic to do it.

If you feel like you’re not in control of your IBS, it’s time to make a change. With support, symptoms are manageable. Reach out to speak to a doctor today and stop IBS from having power over your life.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post What are the complications of IBS? appeared first on Maple.

Luckily, you don’t have to do it alone. A dietitian can be just the support you need to reach your healthy weight and eating goals. But if you’re already worried about how you’d fit that dietitian appointment into your schedule along with extra time for shopping, food prep, and exercise, there’s a convenient and easy alternative: seeing one online instead. That’s where we come in.

Maple is a virtual care platform with easy, frictionless access to Canadian-licensed doctors and healthcare providers, including registered dietitians. With Maple, all you have to do is book an appointment at a time that works for you. Then you can join the appointment from your phone, tablet, or computer to get expert nutrition and meal planning guidance from your registered dietitian.

Here’s everything you need to know about dietitians and how they can help you accomplish your goals.

What’s a dietitian, and what do they do?

In addition to the almost 27% of Canadian adults who are classified as obese, 36% of Canadians are considered overweight. That means that 63% of the population — 17.2 million Canadians — struggle with weight.

If you’re among the many Canadians with weight concerns, connecting with a registered dietitian for guidance on creating a personalized diet plan can help.

Registered dietitians specialize in all things diet and nutrition related. From weight management to digestive concerns to picky eaters, allergies, and beyond, they look at your needs, offer support, and create customized meal plans that suit your lifestyle.

What’s the difference between a dietitian and a nutritionist?

“Dietitian” is a protected title in Canada. That means you can’t call yourself one unless you have an undergraduate degree in nutrition and dietetics from an accredited university. In addition, you must complete hands-on practicum training, and in most provinces, write a licensing exam.

Now for the confusing part. In Alberta, Quebec, New Brunswick, and Nova Scotia, “nutritionist” is also a protected term. In these provinces, nutritionists require the same training as dietitians, and the terms are used interchangeably.

However, outside those four provinces, individuals calling themselves nutritionists aren’t provincially accredited professionals. To add to the confusion, job titles like “community nutritionist” are usually held by dietitians.

To help you know if you’re working with a registered dietitian, look for the initials RD (registered dietitian) or P.Dt (diététiste professionelle) following their name.

Do you need a referral to see a dietitian?

With Maple, you don’t need a referral to see a dietitian. We make it easy to connect with a dietitian online at a time that works for you. All you have to do is book an appointment on Maple. While there’s a cost associated, it’s worth looking into if your appointment is covered through private insurance, your employee assistance program (EAP), or Health Spending Account (HSA).

If you’re looking for targeted weight management help, speaking with a weight management consultant might also be right for you. Weight management specialists are nurse practitioners trained to give you the support and tools you need to manage your weight.

When should I see a dietitian?

While a dietitian’s the best professional to help you start a healthy weight loss journey, they can also help you with a variety of other diet-related issues.

If you have food allergies or intolerances that limit your dietary choices, a dietitian can help ensure you still receive the nutrients you need. They can also assist in establishing good nutrition and food-eating habits if you have a food-related health issue like diabetes, inflammatory bowel disease (IBD), or an eating disorder.

For parents of picky eaters, a dietitian can develop a meal plan that satisfies your child’s nutritional needs — and their limited palate. Moreover, dietitians can be helpful during times when your nutritional needs change, like during pregnancy and menopause.

But, the truth is you don’t need a specific reason to see a dietitian. Healthy eating reduces the risk of many health conditions, including heart disease, diabetes, and certain cancers. Seeing one can spark healthy changes that benefit you throughout your life.

Can a dietitian help with weight loss?

When it comes to healthy weight loss, a dietitian is your secret weapon. They’ll work with you to set achievable goals and create realistic nutritional plans for weight loss. They’ll also help you find solutions to obstacles you hit along the way.

There’s a lot of bad weight loss information out there, and dietitians can cut through the noise to help you make intelligent dietary choices. While your goal may be a smaller waistline, it’ll also positively impact your overall health.

How a dietitian can help with weight loss

Weight loss fads often don’t work because they’re not sustainable. Here’s how a dietitian can help you lose weight and keep it off.

1. Develop personalized tips and tricks

Have a food-related habit you’d like to break? We’ve all been there. A dietitian can help you find reasonable solutions that work for your lifestyle. For example, if you find yourself reaching for that sugary 3pm pick-me-up, they can help you head off those cravings by increasing your protein intake at lunch, or suggesting a healthier replacement for cookies like a piece of dark chocolate.

Understanding your dietary tendencies lets a dietitian suggest alternatives to help you make healthier choices more frequently.

2. Finding healthier ways to incorporate the foods you love

The foods you crave aren’t always the best for your diet. Rather than cutting them out completely, a dietitian can help you find healthier ways to build them into your diet.

For example, instead of skipping your weekly pizza night, they may recommend ordering a pie without extra cheese that’s heavy on vegetable toppings and light on fatty meats. They’ll help you satisfy your cravings as healthily as possible without making you feel deprived. In other words, you’ll learn how to eat what you want and still lose weight.

3. Building a diet plan

Beyond addressing your “cheat” foods, a dietitian will work with you to create a realistic diet plan.

This involves understanding your body’s daily maintenance calories, or the calories your body requires on a daily basis. These vary from person to person depending on sex, age, weight, height, and daily physical activities.

A personalized diet plan that accounts for these factors allows you to create a meal-planning system that promotes healthy, well-rounded eating habits. Best of all, it’s a non-restrictive approach, so there’s no need to starve yourself or avoid your favourite foods entirely.

4. Setting achievable goals

Setting a reasonable weight loss goal can be surprisingly hard. Many find they aim too high, making it difficult to achieve their desired results. This can be demoralizing and demotivating.

When it’s done in a healthy way, weight loss is a slow and steady process. Using their training and experience, a dietitian can help you set realistic goals to help you achieve a healthy weight.

5. Breaking through weight loss barriers

At some point during your weight loss journey, you’ll eventually reach one of the most dreaded weight loss obstacles — a plateau. During a plateau, your weight loss may start to slow down or stop entirely, despite your best efforts. While frustrating, this is normal. Remember that it doesn’t mean you’re not working hard enough or that your plan isn’t working.

As you lose weight, your body’s maintenance calories go down. Moreover, your body adjusts to your new routine, and your actions may no longer produce the same results. You may need to adjust your plan every few months to account for these changes.

If you find yourself plateauing, talk to your dietitian. They’ll be able to suggest ways to break through these barriers and continue to the next milestone.

6. Learning to read nutritional labels

Working with a dietitian isn’t just about following a weight loss diet. It also means learning how to navigate potential dietary pitfalls on your own, including reading nutritional labels.

Deciphering nutritional labels can be confusing. Many foods advertised as low-fat, high-protein, or “healthier” alternatives may also be fibre-deficient or contain large amounts of sugar. These properties often make them unhealthy, despite their advertising.

A dietitian can teach you what to look for on a label so the next time you’re shopping, reaching for a convenience food doesn’t have to mean derailing your diet.

7. Creating a healthy long-term relationship with food

A weight loss plan is only helpful if it’s sustainable. Many people find it relatively easy to shed a few pounds in a few months, but keeping it off is another story.

Working with a dietitian can help foster healthy, nutritious habits. Over time, this teaches you how to manage your food choices and furthers a healthy view of foods and your body. It also allows you to build a balanced and more intuitive relationship with food.

And, since one of the benefits of losing weight slowly is that you’re more likely to be able to maintain it, you won’t have to worry about yo-yo-ing.

8. Understanding proper portion sizes

Packaging can be misleading, and restaurant servings can be huge, making it difficult to understand proper portion sizes. And if you’re consuming multiple portions at every meal, real weight loss will be beyond reach no matter how well you eat.

A dietitian can help you understand proper portion sizes so you know how much you should be eating. This will ensure you meet your health and nutrition needs without overdoing it in your day-to-day meals.

What should I expect during my first consultation with a dietitian on Maple?

If you feel stuck trying to figure out the best weight loss strategies, an online appointment with a dietitian can help.

Once you’ve booked your appointment, you’ll be prompted to answer some questions about your health and the reason for your consultation.

During your initial consultation, the dietitian will focus on your diet and lifestyle. You should come prepared to do this as efficiently as possible. Your dietitian will want to know your current diet, so keeping a food journal leading up to the appointment is helpful.

You should also inform them of any supplements, vitamins, or medications you take and describe your current exercise regimen. This will help your dietitian develop a customized diet plan for you.

While an initial consultation is a great first step, changing how you eat takes time, which is why follow-up appointments are usually recommended. These are great for the dietitian to track your progress and tweak your plan. They’re also valuable opportunities to add more information and nuance to your healthy eating plan.

Losing weight isn’t easy, but you can count on a dietitian for guidance and support. Book an appointment with a dietitian today to take the first successful steps in your healthy weight loss journey.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post How a dietitian can help with weight loss appeared first on Maple.

A PCOS diet doesn’t have to be restrictive, but it can prompt drastic changes to your eating routine. If you’re struggling with addressing your PCOS symptoms nutritionally, we can help. Maple is Canada’s leading virtual care platform that connects you with Canadian-licensed doctors and healthcare providers, including dietitians.

Partnering with an online dietitian can ease any dietary uncertainty to optimize your diet for your health. It also takes the work out of planning your meals and snacks, as dietitians create customized meal plans to fit your lifestyle. Appointments work the same as a regular in-person dietitian consultation, except they take place over your phone, tablet, or computer for privacy and convenience from the comfort of your home.

In the meantime, here’s everything you need to know about diet and PCOS.

What’s PCOS?

Although it affects an estimated 1.4 million Canadian women and trans men, PCOS, or polycystic ovary syndrome, is often misunderstood. Arguably, even its name is a misnomer since you don’t need ovarian cysts to be diagnosed. Instead, diagnosis is based on having two out of the three following criteria:

• Irregular menstruation
• Increased androgen levels (a group of hormones that fuel “male” characteristics like facial hair, among other symptoms)
• Cysts on your ovaries

PCOS is a hormonal disorder that presents with a wide-ranging constellation of symptoms. These are just some you may experience with it:

• Irregular periods
• Acne
• Hirsutism (increased body and facial hair growth)
• Thinning hair on your head
• Insulin resistance (poor blood sugar regulation)
• Weight gain
• Difficulty conceiving
• Ovarian cysts
• Dark patches of skin around your underarms or neck

How does diet affect PCOS?

PCOS hinges on hormone levels. Since diet and exercise play a big role in balancing your hormones, they can also affect your PCOS symptoms.

That’s not all. PCOS often travels with chronic, low-grade inflammation. That means that inflammation-promoting foods like sugar, refined carbs, fried foods, processed meats, and alcohol can exacerbate symptoms.

Moreover, many individuals with PCOS also deal with insulin resistance or impaired insulin sensitivity. This causes excess glucose in the bloodstream, leaving them with chronically high blood sugar. It’s why more than half of individuals with PCOS develop type 2 diabetes by age 40.

The bad news doesn’t end there. High blood sugar levels stimulate your body to produce more androgens, which worsens symptoms. Together, these factors mean that diet can profoundly influence how you experience PCOS.

Foods to eat when you have PCOS

There’s no miracle diet for PCOS, as is often reported. But, since diet and exercise are the cornerstones of good health, nutrition can play a role in combating chronic illness, including PCOS and insulin resistance. Here are some dietary choices to help manage your condition.

High-fibre foods

Fibre’s a powerhouse nutrient for anyone with insulin resistance. For starters, it slows the passage of food through your digestive tract, slowing your body’s absorption of glucose. Not only does that mean fewer blood sugar spikes, but it’ll also keep you feeling full after a meal and help reduce your cholesterol. Some high-fibre foods include:

• Oatmeal
• Beans
• Lentils
• Berries
• Citrus fruits
• Pears
• Brown rice
• Nuts
• All vegetables (more on this below)

Vegetables

It’s hard to eat too many vegetables on a PCOS diet plan. They’re low in calorie density and high in fibre and essential nutrients. What’s more, increasing your vegetable intake is proven to have insulin-stabilizing effects. Try to eat a wide variety in as many colours as possible, including:

• Kale
• Swiss chard
• Lettuce
• Carrots
• Tomatoes
• Pumpkin
• Eggplant
• Zucchini
• Beets
• Mushrooms
• Cabbage
• Peppers

Lean protein

Protein supports a variety of essential bodily processes and helps you feel full and satisfied after you eat. It’s worth trying to include it with every meal — as long as you target your daily consumption to 0.8 grams per kg of body weight. However, the source of your protein is important. Plant-based proteins are a better option as they’re higher in fibre and contain less saturated fats than other protein sources. Some sources of lean protein are:

• Poultry, such as turkey or chicken
• Fish and shellfish, like canned tuna, halibut, scallops, and shrimp
• Low-fat dairy products, such as milk, yogurt, and cottage cheese
• Legumes, including beans, peas, and lentils
• Eggs
• Soy products such as tofu or tempeh

Healthy fats

Dietary fats are essential for good health. In fact, your body can only absorb certain nutrients, like vitamins A, K, E, and D, with the help of fats. Consuming healthy fats also helps you keep a balanced hormonal profile. Moreover, choosing unsaturated fats over saturated and trans fats will help manage your cholesterol and blood pressure.

Here are some examples of healthy fat sources:

• Avocados
• Chia seeds
• Flax seeds
• Fatty fish, such as salmon and sardines
• Nuts, including walnuts and pecans
• Eggs
• Olives and olive oil
• Canola oil

Anti-inflammatory foods

PCOS is correlated with low-grade inflammation, making it important to incorporate foods that fight inflammation into your diet. Some great anti-inflammatory diet options for PCOS include:

• Tomatoes
• Olive oil
• Leafy greens like kale, bok choy, swiss chard, and spinach
• Fatty fish
• Berries such as blueberries, raspberries, blackberries, and strawberries
• Nuts

Which foods should I limit or avoid with PCOS?

There’s no “best” diet plan for PCOS. If you’re eating lots of healthy foods, you’ve already made a great start at stabilizing your blood sugar. Beyond that, you’ll want to try and avoid certain foods as they’ll counteract your progress. These include:

• Red meat
• Processed meat
• Solid fats, known as saturated or trans fats — these fats are solid at room temperature and include beef fat, butter, margarine, lard, and shortening
• Refined carbs made from white flour, such as pastries and white bread
• Battered or fried foods
• Fast food
• Sweetened beverages such as pop or juice

Other lifestyle changes to consider with PCOS

Beyond diet, managing your PCOS symptoms requires a multi-pronged approach that includes exercise.

In addition to helping with weight management, physical activity increases insulin sensitivity, helping your body to manage your blood sugar. Along with techniques like mindfulness meditation, exercise reduces stress, which can wreak havoc on your hormone levels.

If you’re not used to regular exercise, start small — try taking the stairs instead of the elevator or walking around the block. Pick the exercises you enjoy most, as they’ll be the easiest to sustain over the long haul.

Can supplements help with PCOS?

More research is needed, but it appears that there are a number of supplements that may help reduce the symptoms of PCOS.

Inositol

Although it’s also known as vitamin B8, inositol isn’t a vitamin at all. Instead, it’s a sugar alcohol. That may sound like a bad thing, but inositol is beneficial when it comes to counteracting PCOS. It increases insulin sensitivity, helping your body process blood glucose better. Inositol has also been shown to lower androgen levels and support fertility.

Omega-3 fatty acids

Omega-3s help improve insulin resistance and decrease cholesterol and triglycerides (a type of fat found in the blood). However, more research is needed to show that they can address other aspects of PCOS, such as androgen levels.

Vitamin D

PCOS and vitamin D deficiency go hand-in-hand. Additionally, greater vitamin D deficiency is correlated with higher insulin resistance, excessive androgen production, and irregular menstruation. More research is needed to determine whether supplementing with vitamin D can address the symptoms of PCOS. In the meantime, it’s worth adding it to your routine.

PCOS and weight gain

Poor blood glucose regulation is often associated with weight gain, so it’s not uncommon for PCOS and weight gain to occur together. Moreover, excess androgen triggers changes in your body that push it to put on visceral, or belly fat. As a result, individuals with PCOS may gain weight rapidly.

Beyond exacerbating symptoms, the excess weight that PCOS often brings can result in several other health issues. These include:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Heart disease

What’s the best PCOS diet to lose weight?

Because of the risks of a PCOS diagnosis and excess weight, doctors often recommend weight loss. The good news is that even losing 5 to 10% of your body weight can profoundly impact your blood sugar and spur meaningful improvements in symptoms.

So, how do you lose weight with PCOS? Instead of drastically reducing calories to drop excess weight fast, take a healthy and sustainable long-term approach.

The best diet for PCOS weight loss includes “high-quality” calories from whole plant foods, lean proteins, and healthy fat. This will keep you feeling full and satisfied, make you less likely to grab sugary snacks, and help reduce the overall calories you consume. Here are some tips for maintaining a healthy weight with PCOS.

1. Eliminate added sugars. Sugar isn’t your enemy, but the glucose, fructose, and high-fructose corn syrup in many processed foods are. If you’re craving something sweet, try a piece of dried fruit or a teaspoon of honey instead. It’ll hit the spot without the drastic spike in blood sugar.

2. Don’t drink your calories. Juice, soda, energy drinks, and frozen coffee drinks can contain more sugar than a piece of chocolate cake. Avoid a sugar overload by keeping yourself hydrated with water, tea, coffee, or kombucha.

3. Check your portion sizes. Eating what’s in front of you is easy, even if it’s way more than you want. Make sure you understand how much you should consume at each meal to avoid overserving yourself.

4. Eat mindfully. We eat for many different reasons — boredom, loneliness, and habit, to name a few. Focusing on what you’re eating without distraction will help you listen to your body’s natural cues. This will keep you from eating beyond fullness and stop you from consuming excess calories.

5. Prepare for snack attacks. Cravings and hunger can hit hard, and it’s much easier to head them off if you’re prepared. To that end, prepare healthy snacks like cut-up veggies and nuts in advance. This’ll keep you from ordering takeout or grabbing a bag of chips when you’re hungry.

How can an online dietitian help manage my PCOS?

By viewing food as a tool to fuel your body, keep you in good health, and improve your quality of life, you’re on the way to an exemplary PCOS diet. But knowing exactly which foods to incorporate and in what amounts can feel overwhelming.

Connecting with a dietitian can help you develop a diet for managing your PCOS safely and effectively. But forget clearing your schedule for half a day for your appointment. Seeing an online dietitian on Maple gives you access to the support you need on your own schedule. Best of all, you can learn how to eat for your condition from the comfort of your home or wherever else suits you best.

Your PCOS symptoms may seem challenging now, but working with a dietitian can help you lose weight, regulate blood sugar, and reduce symptoms to barely detectable levels. Regain control over your PCOS with diet by making an appointment with an online dietitian today.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Managing PCOS symptoms with a healthy diet appeared first on Maple.

So why have groceries become so expensive? Read on to find out, plus learn about the risks you take when choosing unhealthy foods, and get helpful tips for healthy eating on a budget.

Why do groceries cost more lately?

If you feel your heart racing as you watch your groceries being rung up at the register, you’re not alone. Canadians are paying 10.9% more now at grocery stores than a year ago. On top of that, food prices are the highest they’ve been since August 1981. Those are some scary stats. Food inflation’s biggest culprits include cereal, baked foods, fresh fruit and vegetables, dairy, and meat.

Food prices started to rise during the COVID-19 pandemic, which has only worsened. There are a few reasons why food costs have increased again recently. Canada imports a lot of food, but the Canadian dollar is currently weak, so naturally, importing costs more. Drought conditions in parts of the world that produce foods are another reason — less inventory means retailers will have to pay more for their goods. Labour shortages and increased wages at many grocery stores are another big factor.

Additionally, the Russian invasion of Ukraine caused a spike in food prices. One reason is that Russia’s the largest global wheat exporter — Ukraine’s fifth largest. The invasion of Ukraine caused uncertainty in wheat markets, causing unstable prices.

What does eating unhealthy foods put you at risk for?

With food costing so much, your immediate reaction might be to go for the cheapest options, like processed, packaged foods. But poor nutrition is no joke. Eating unhealthy foods puts you at risk for a host of health issues, like obesity, type 2 diabetes, cardiovascular disease, certain cancers, and more. In fact, 80% of hypertension (high blood pressure) cases alone are associated with unhealthy diets.

Diet, paired with physical activity, could prevent:

• 50% of type 2 diabetes
• One-third of cancers, including bowel, lung, and breast
• 10% of heart disease

What’s more, 30,000 deaths could be prevented or delayed each year if Canadians consistently followed dietary recommendations.

Additionally, a balanced diet can help you manage chronic diseases and prevent complications. Making changes like limiting highly processed foods, eliminating sugary drinks, or eating more fruits and vegetables can go a long way to help your health.

Tips for healthy eating on a budget

Times may be tough, but it’s still possible to eat healthy on a budget here in Canada. A registered dietitian you can see on Maple, Simon Belanger, offers up his tips to help you get the most bang for your buck and your health.

1. Make a shopping list and stick to it

This also means avoiding going to the grocery store when you’re hungry. Research shows you’re more likely to buy high-calorie foods when shopping hungry. You can eat healthy on a budget with a shopping list, so make one and have a healthy, filling meal before heading to the grocery store.

2. Check online flyers before you shop

Big grocery stores offer new deals each week, and there are even apps that make it convenient for you to check multiple grocery store deals at once. Using flyers is also a great way to add variety to your diet — seeing healthy foods on sale might make you buy things you hadn’t already thought of adding to your weekly rotation.

3. Download food waste apps

These apps are linked up to local grocery stores, restaurants, bakeries, and more, with deals on foods that are about to expire. Don’t let the expiry date fool you — these foods are offered on the day or day before they expire, and they’re safe to eat. And you can save as much as 50% of the original cost, all while helping the planet.

4. Price match

Yes, you too can be that customer who gets items for cheaper just by shopping around first. Keep in mind that the store you frequent needs to have a price-matching policy, and it has to be for the exact item. Then, all you need to do is show the cashier that same item, and voila! Your price match should be honoured.

5. Look at the unit price

You might be enticed by an item that’s on sale at your favourite discount grocery store, but it could still be more expensive per unit — the cost per unit of weight or volume — compared to the same item of a different brand that isn’t on sale.

6. Cook a plant-based meal once a week

Meat is even more expensive due to inflation, so meatless Mondays are a great idea. Choose plant-based, high-protein foods like beans, lentils, and more. If you really enjoy meatless meals, consider going flexitarian, vegetarian, or vegan — doing so can sustain your health and cut grocery bills by 14%.

Just remember that if you’re making a significant dietary change, it’s best to speak with a registered dietitian first to ensure you meet all of your nutritional requirements.

7. Stock up on foods that are on sale

Choose shelf-stable foods or foods that can be frozen. While buying in bulk might seem like a lot at once, items you frequently use will get eaten up eventually, and you’ll save money in the long run.

8. Shop generic food brands

These are often cheaper but similar in nutritional quality. Comparing prices on generic and brand-name products can make a world of difference — buying generic food brands can save you anywhere from 20 to 30% on your bill.

9. Become a loyalty member

Many stores have credit cards with points or a separate loyalty card that allows you to get points and save money on future trips. So the next time the cashier says, “Would you like to sign up for our loyalty program”, say yes!

10. Choose fresh, frozen, or canned vegetables

These are all nutritious options. Frozen produce also doesn’t spoil as quickly. This is great, especially if you’re throwing out fresh produce too often. You can also choose canned items lower in sodium and fruits in water instead of juice or syrup.

11. Make use of your freezer

While buying frozen fruits and veggies is great, freezing fresh meals and food items is equally beneficial. Many items you might not have thought could be frozen, can be! These include cream cheese, leftover egg whites, cooked potatoes, cooked pasta, milk, and more.

12. Browse the discount rack

Produce sections often have a discounted rack. Sometimes the items might not look “as pretty” — they might be a little bruised or ripe — but they’re still fine to eat. As well, if you get to some stores early, you’ll often find 50% off meat stickers for those expiring in a day or so. Even if you don’t plan on eating them that day, they’re perfectly fine to freeze.

What are some healthy, affordable meal substitutes?

Now that you’ve got the groceries, it’s time to put them together. You can make many tasty recipes using affordable meal substitutions. Here are some ideas to help you get started:

• Make black bean burgers instead of beef burgers
• Opt for canned tuna fish cakes instead of crab cakes
• Create a delicious stir fry with chickpeas as your protein
• Choose breakfast for dinner — eggs are more affordable than other animal proteins
• Add beans to your salads, wraps, or soups

Don’t be afraid to get creative and add extra flavours from your spice rack — just watch the sodium. You might not know what tastes good until you try it!

How Maple can help you stick to a healthy, affordable eating plan

Healthy eating is a lifestyle, but it doesn’t have to be an expensive one. With the right tools, you can still buy nutritious foods while sticking to a budget — and it’ll be worth it since food has such a major impact on your health.

If you’re unsure of which healthy foods you should be putting on your list, speaking to a dietitian on Maple can help. Our dietitians are registered healthcare professionals who can assess, diagnose, and treat nutritional concerns, and create a customized meal plan to fit your budget and nutritional needs.

Don’t pay the price of your health — connect with a dietitian on Maple today and start reaching your healthy eating goals without breaking the bank.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post 12 tips for healthy eating on a budget appeared first on Maple.

While there’s no cure for IBS, there are changes you can make to help reduce your symptoms, including the low FODMAP diet. Before making any changes to your eating habits, however, it’s important to speak with a healthcare provider to make sure it’s right for you.

Maple is a virtual care platform with Canadian-licensed doctors and healthcare providers, including dietitians. A dietitian can help you get on the right track to gut health and minimize your IBS symptoms by creating a custom meal plan to suit your lifestyle.

If you’ve heard about the low FODMAP diet but don’t know what it is or how it works, we’ll break it down for you.

What is the low FODMAP diet?

“FODMAP” stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. While these words might look long and complicated, they’re simply short-chain carbohydrates, or “sugars”, found in certain foods, like fruits, vegetables, legumes, milk products, and sweeteners. People with IBS, small intestinal bacterial overgrowth (SIBO), or other bowel disorders often have difficulty tolerating high FODMAP foods since they’re fermented by intestinal bacteria and poorly absorbed by the small intestine.

The full low FODMAP diet is an elimination diet that helps you figure out which FODMAP foods you can handle, and which ones you can’t, by helping to regulate gut microbiota and improve IBS symptoms. To begin, record a log of your normal diet for three days leading up to the start of the elimination. Then you’ll eliminate high FODMAP foods over the course of two to six weeks. Remember that replacing high FODMAP foods with healthy alternatives is important to ensure a balanced diet.

When this is complete, you’ll slowly introduce one high FODMAP food into your diet at a time, increasing the amount of that food over a three-day period. Keep track of each food and symptoms as they arise in your food log. The reintroduction of high FODMAP foods typically takes between eight to 12 weeks. Once complete, you should have a good view of which foods exacerbate your symptoms.

What are the symptoms of FODMAP intolerance?

Common digestive symptoms of FODMAP intolerance include gas, abdominal pain, distention, bloating, nausea, diarrhea, and pain after consuming high FODMAP foods. But there are actually two processes that can occur when you eat FODMAP foods, triggering these symptoms:

1. FODMAPs are fermented by gut bacteria, which creates gas, distention, bloating, and cramping.
2. FODMAPS are highly osmotic, meaning they pull water from the body into the small and large bowel, which can cause diarrhea.

It can take anywhere between six to 24 hours before FODMAP foods ferment in the colon, causing those uncomfortable symptoms we mentioned above. But if you’re convinced that you feel symptoms right away, it may be something else known as the gastro-colic reflex.

Since the food you’ve already eaten sits in your digestive system for about 24 hours, the gastro-colic reflex kicks when you eat again to move that older food along into the colon, prompting the pressing feeling to have a bowel movement.

This can make it difficult to figure out which foods are problematic for your gut, so it’s beneficial to keep a food and symptom journal handy to be aware of what you’re eating, feeling, and when.

What foods must be avoided on a low FODMAP diet?

The high FODMAP foods list is pretty long, but it’s worth avoiding these items if you discover they’re causing those awful symptoms. Keep in mind that there’s the full low FODMAP elimination diet — which we’ve been talking about — and a simplified approach for those with mild IBS symptoms.

The simplified approach means replacing specific high FODMAP foods you eat often and feel trigger your symptoms with low FODMAP foods for two to six weeks — it’s not a full elimination diet. If there’s an improvement after a few weeks, you can re-introduce the problematic foods in controlled portions or stop eating them temporarily to help keep your symptoms under control.

On top of that, certain foods considered high FODMAP can actually be low FODMAP when you stick to a suggested serving size, and vice versa. If this sounds confusing, support from a dietitian would be beneficial to help you discover which of these diets to follow and all of the serving sizes and foods that come with it.

For now, here’s a general overview of high FODMAP foods. The list includes but isn’t limited to:

• Apples
• Avocados
• Watermelons
• Dried fruits like apricots and raisins
• Cherries
• Peaches
• Asparagus
• Broccoli
• Cauliflower
• Garlic
• Onions
• Mushrooms
• Milk
• Yogurt
• Cottage cheese
• Wheat
• Barley
• Rye
• Soy
• Chickpeas
• Cashews
• Fizzy drinks with high-fructose corn syrup or crystalline fructose
• Apple juice
• Honey
• Sorbitol
• Xylitol
• Agave

If that long list has you wanting to pull the chute, don’t worry. There are many low FODMAP alternatives you can still eat.

What foods can you eat on a low FODMAP diet?

Below is a list of foods you can eat that don’t typically cause painful stomach issues. We say “typically” because it’s not a guarantee that this diet will work for everyone with IBS, but it has been shown to help many. The low FODMAP foods list includes but isn’t limited to:

• Bananas
• Grapes
• Kiwi
• Pineapple
• Blueberries
• Oranges
• Strawberries
• Cantaloupe
• Honeydew
• Bok choy
• Cucumber
• Spinach
• Zucchini
• Celery
• Lettuce
• Lactose-free milk, cottage cheese, and yogurt
• Butter
• Hard or aged cheeses
• Gluten-free products — check the label first to make sure there aren’t additional high-FODMAP ingredients
• Rice
• Quinoa
• Sesame seeds
• Filtered coffee
• Green, black, and peppermint tea
• Granulated sugar
• Brown sugar
• Stevia

Don’t forget that meat, fish, poultry, and eggs are all safe for a low FODMAP diet plan — just beware of processed or marinated meats as they may contain high FODMAP ingredients, like garlic or onion.

What are the benefits of a low FODMAP diet?

When you hear the term “diet” you might automatically think of its effects on losing weight. But a low FODMAP diet is a serious lifestyle change, specifically designed to help those affected by digestive disorders— mainly IBS — that can really make a difference in their lives.

Research shows that removing high FODMAP foods from one’s diet can improve the painful symptoms of IBS. It can also improve quality of life, psychological behaviour including anxiety, and even work performance for those with IBS who have to deal with diarrhea.

And, for other conditions like inflammatory bowel disease (IBD) including ulcerative colitis, diverticulitis, fibromyalgia, and Celiac disease, a low FODMAP diet may also have a positive effect on alleviating functional gastrointestinal symptoms.

What are some tips for people starting a low FODMAP diet?

Now that you know what the low FODMAP diet entails, here are a few things you can do to make the process easier.

1. Keep a list handy of all low and high FODMAP foods. Whether this is on your phone or a printed-out piece of paper on the fridge, it’s extremely helpful. FODMAP food lists are long, as you’ve discovered already, so you don’t want to put in all that effort of getting started and potentially eating the wrong thing.

2. Don’t think about how many foods you “can’t” eat — look at it as “I’m going to find out what’s adding to my stomach troubles.” Yes, a low FODMAP diet is limiting, but there are still plenty of foods you can eat, and it’ll be worth it in the long run to pinpoint which foods cause your symptoms.

3. Continue eating a healthy, well-balanced diet by supplementing your meals with foods that aren’t high FODMAP. Choose nutrient-rich “safe foods” like beef, chicken, fish, eggs, almond milk, quinoa, eggplants, tomatoes, strawberries, blueberries, and nuts and seeds, to name a few.

4. Plan ahead if you’re going to a restaurant. This can be a difficult transition at first, but looking at the menu online and calling the restaurant could save you a lot of pain later, and there may be hidden high FODMAP ingredients in a dish that you need to know about.

5. Start your low FODMAP diet meal plan under the supervision of a dietitian. There’s so much to know from beginning to end, including what your individual body needs and can tolerate. A dietitian can guide you through the entire process with a customized meal plan to make sure you’re also getting all of the nutrients you need.

Whether you have IBS or other gut health issues and want to try the low FODMAP diet for bloating, constipation, and more, Maple can help. Maple gives you access to Canadian-licensed doctors and healthcare providers from the comfort of your home. Just pick an appointment time that works for you, and you can see the healthcare provider online.

Maple’s dietitians are registered healthcare providers who can assess, diagnose, and treat nutritional and digestive concerns. They’ll help you navigate the low FODMAP diet, coaching you through what to eat and what to avoid, and provide a customized low FODMAP meal plan that fits your lifestyle.

If you’ve been worried about your gut health and want to try another route, a naturopathic doctor can help. Naturopathic doctors use natural therapies to diagnose, prevent, and treat illnesses holistically, including digestive issues.

Don’t live your life in pain, or in constant fear of what’s going to wreak havoc on your stomach. Whether you go the low FODMAP diet route or want to seek help another way to get your gut health and your life back, today’s the day to start.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Low FODMAP diet: benefits and food list appeared first on Maple.

Despite affecting between 13-20% of Canadians at any given time, the causes of IBS aren’t totally clear. Luckily, it’s treatable. Here’s everything you need to know about IBS.

What is IBS?

IBS is a gastrointestinal disorder that affects your lower gastrointestinal tract and how your bowels function. It can begin at any point in your life, and symptoms can sometimes disappear for years at a time. There’s no cure for the disorder, but with proper treatment, patients can experience long periods of relief.

Within the disorder itself, there are four different types of IBS. These are based on the symptoms you experience most frequently, or on whether your disorder has a precipitating event.

1. IBS-D — individuals with this type of the disorder mostly experience diarrhea and abdominal discomfort
2. IBS-C — this subtype includes those who experience constipation as their predominant symptom
3. IBS-M, or IBS-A, stands for IBS mixed, or IBS alternating, and includes those with both diarrhea and constipation
4. PI-IBS — Post-infectious IBS is a little different from the other three types. It comes on after an acute period of infection — often with salmonella, E. coli, or other food-borne pathogens. PI-IBS most often results in IBS-D, although it can also cause constipation or mixed symptoms. The good news is that PI-IBS is more likely to resolve on its own than other forms.

What are the symptoms of irritable bowel syndrome?

When it comes to symptoms, gastroenterologists often talk about the ABCDs of IBS: abdominal pain, bloating, constipation, and diarrhea. Depending on the subtype you have, you might experience chronic constipation, chronic diarrhea, or cycle between the two.

Other symptoms of IBS include:

• Not being able to have a bowel movement (BM) for long periods of time
• Feeling of incomplete BMs
• Frequent watery BMs
• Fecal incontinence
• Abdominal discomfort or intense abdominal pain
• Gas and bloating
• Fatigue

How do doctors diagnose IBS and when should I talk to a doctor?

There’s no test to confirm if you have IBS. Instead, your doctor will diagnose it based on the symptoms you report.

As for knowing when it’s time to see a doctor, if you can’t manage your symptoms or find yourself avoiding activities due to them, it likely means you need professional help.

Additionally, if you find that your BMs contain blood, are dark and tarry, or if you begin experiencing new gastrointestinal symptoms, it’s important to see your healthcare provider.

What causes IBS?

Individuals with IBS have abnormal digestive motility, or movement. This means their digestive muscles either force food through too quickly, or shepherd it along too slowly. Why this happens, however, isn’t fully understood.

Researchers think several factors may be at play, including family history. The disorder often runs in families so there may be a genetic component, but other things also influence the development of the disease.

You have nerve cells throughout your entire body, including your digestive system, which means that your brain and your digestive tract are connected. One theory is that the gut-brain axis lies at the root of the problem.

Researchers think that people with IBS might have altered pain perception in their digestive tract which is why they have more intestinal discomfort. It could also be that the signals between their brain and digestive tract are faulty, resulting in diarrhea, constipation, and other symptoms.

Studies also show that individuals with IBS are more likely to report early childhood trauma, stress, depression, and anxiety. It might be that these mental health issues affect their digestive processes. This gut-brain connection is so strong that antidepressants are sometimes used as treatment — not to treat specific mental health issues, but because they can help digestive problems.

Beyond these theories, it’s possible that those with IBS may have undiagnosed food sensitivities causing intestinal inflammation. Alternatively, changes to gut flora might be a possible cause of the disease. While more research is needed, it seems clear that IBS has more than just one underlying cause.

How long can IBS last?

IBS is usually a life-long condition, however, many people experience long symptom-free periods. While there is no official cure, there are many different and effective treatments for the disorder to help improve discomfort and bowel habits.

The exception to this is PI-IBS, which may resolve spontaneously in some cases, weeks, months, or even years after its onset.

What triggers IBS symptoms?

Stress and anxiety can trigger symptoms, making stress management a crucial part of controlling flare-ups. Getting regular exercise, or practicing meditation or yoga can help to manage these emotions, and may help to decrease the frequency or severity of symptoms.

Antibiotics can also precipitate a flare-up, as can other medications like antidepressants or NSAIDs (non-steroidal anti-inflammatory drugs).

As you might guess with a bowel disease, however, certain foods are a big trigger for IBS. While food triggers are often individual, there are some general guidelines when it comes to which ones to avoid. Raw fruits and vegetables — especially gas-producing ones like broccoli, brussels sprouts, and cabbage — will likely add to any bloating and gas you’re already experiencing.

It’s also a good idea to limit alcohol and fried foods which cause discomfort in many. And, while it might seem harmless, avoid chewing gum at all costs. It causes your body to take in air, which promotes both bloating and gas.

Can IBS turn into Crohn’s disease or ulcerative colitis?

IBS shares symptoms with both Crohn’s disease and colitis, but it doesn’t evolve into either condition.

Crohn’s disease is an autoimmune condition where your immune system attacks the lining of your digestive tract. This can cause patches of inflammation along your digestive system, anywhere between your mouth and your anus.

Ulcerative colitis (UC) is similar to Crohn’s in that it’s an autoimmune disease that affects your digestion. UC, however, only affects the inner lining of the colon, or large intestine, causing inflammation throughout that area.

IBS vs. IBD – what’s the difference?

They may sound like synonyms, but IBS and IBD (irritable bowel disease) are completely different diagnoses. IBD also affects your digestive tract, but it’s actually an umbrella term for Crohn’s disease and UC.

This means that unlike IBS, IBD is an autoimmune disease which often requires treatment with immunosuppressant medications. And, while both share certain symptoms, IBD is often accompanied by bloody stool and weight loss. Despite their differences, however, it’s possible to have both conditions at the same time.

How do I know if I have IBS or colon cancer?

While IBS and colon cancer share some symptoms, they differ in a few important ways. Colon cancer can cause blood in the stool or bleeding from the rectum, while IBS doesn’t.

Unexplained or sudden weight loss is also a distinguishing symptom — it’s common in IBD and is a marker for colon cancer, but not for IBS. Regardless, it needs to be investigated by your doctor.

Having the disorder doesn’t increase your risk of developing colon cancer, but it’s possible to have both at once. If you’re experiencing any new or sudden changes in your digestive symptoms or any of the above symptoms of colon cancer, speak to your healthcare provider.

Treatment for IBS

While the causes of IBS are unclear, many different factors can bring it on. This means that individualized treatment for irritable bowel syndrome generally works best.

As a baseline, restorative sleep and regular exercise are crucial. Some also find that they benefit from stress management techniques.

Many naturopathic doctors recommend a food sensitivity test to try to pinpoint the cause of your symptoms. They may also prescribe probiotics to increase the beneficial bacteria in your digestive tract and help with gut health.

The Canadian Digestive Health Association recommends taking peppermint in addition, as it may ease symptoms by soothing spasming muscles in the digestive tract. But some only find relief with medications such as laxatives or anti-diarrheals.

The most common way to manage IBS, however, is through diet, and many find that incorporating a soluble fibre supplement such as psyllium can help.

Managing IBS with diet

To begin, make sure you’re drinking eight to ten glasses of water a day and eating small, regular meals. While your symptoms may keep you from wanting to eat, skipping meals actually leads to more air in your digestive system. This in turn increases the likelihood of bloating and gas.

From there, your best bet may be to keep a food journal to track your food reactions. Most people find that they tolerate fish, chicken, rice, and bread fairly well. Cereal, cooked vegetables, and some fruits — often with the skin removed — also work for many. The low FODMAP diet might also be able to help.

What is the low FODMAP diet and does it help with IBS?

The low FODMAP diet is an elimination diet recommended for those with IBS and other gastrointestinal disorders. It stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

While it sounds complex, so-called FODMAPs are just short-chain carbohydrates — sugars — that are fermented by intestinal bacteria. Since gas is a by-product of fermentation, eating these foods often results in gas and bloating.

Examples of FODMAP foods include:

• Baked beans
• Lentils
• Milk (cow, goat, and sheep)
• Yogurt
• Soft cheeses
• Watermelon
• Apples
• Mangoes
• Onions
• Garlic
• Rye
• Wheat
• Sweeteners like sorbitol and xylitol
• Fructose and high-fructose corn syrup

Can IBS be prevented?

While it’s unclear if it’s possible to prevent IBS, certain behaviours can help to minimize your symptoms — especially eating a healthy diet. As an added bonus, a diet high in fibre and low in saturated fats can also help to prevent colon cancer.

You already know that smoking is bad for you, but evidence also shows that smoking 20 or more cigarettes a day increases your likelihood of having IBS-D, not to mention colon cancer. Butting out or not starting in the first place may help you avoid both.

Drinking in moderation or not at all may also help to minimize the frequency and severity of flare-ups. Alcohol may not be a trigger for everyone with IBS, but research shows that binge drinking often is. Cutting down on alcohol also reduces your risk of getting colon cancer.

Navigating your diet after an IBS diagnosis can be overwhelming. If you’re having trouble figuring out what to eat, a dietitian can help. Registered dietitians are experts in nutrition and can help you manage your symptoms with custom meal plans. Book an appointment with a registered dietitian today and get started with a personalized dietary treatment plan.

If you haven’t been diagnosed but think you have symptoms of IBS, a general health assessment can be helpful. As part of this checkup, your healthcare provider will take your medical history, and may recommend additional testing to rule out other conditions. Book a general health assessment today to start taking control of your digestive issues.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Do I have irritable bowel syndrome (IBS)? appeared first on Maple.

Diet especially has an outsize effect on how the disease manifests for you. From helping to manage your diabetes to preventing it from developing entirely, what you eat plays a crucial role in your diabetes journey. Here’s everything you need to know about diabetes and your diet.

What are some of the dangers of diabetes?

In the short-term, diabetes leads to high blood glucose, also known as hyperglycemia. This can induce uncomfortable symptoms like blurred vision, an increasing need to urinate, and extreme thirst. While unpleasant, these symptoms are temporary, as long as you act on them.

Leaving your diabetes unaddressed or undertreated, however, has a cascade effect. This can trigger a number of other health issues including:

• Diabetic neuropathy — also called nerve damage, this condition can affect nerves throughout your body, but is especially common in the legs and feet. Symptoms may include digestive issues or tingling, burning, numbness, and pain in your lower extremities.
• Peripheral artery disease (PAD) — involves damage to your blood vessels, causing them to narrow. This results in a smaller volume of blood travelling to certain parts of your body, usually your legs and feet, which impedes your body’s ability to heal. In its worst-case scenario, PAD can progress to the point where blood flow in the arteries becomes entirely blocked. This can lead to gangrene and amputations.
• Limb loss and amputations — if you have nerve damage in a part of your body, the loss of feeling can inhibit your ability to feel wounds. This gives small sores and wounds the opportunity to worsen. This, coupled with PAD which inhibits healing, puts you at higher risk for infections, especially in your feet and legs. In some cases, your medical team may recommend seeing a surgeon to amputate a limb in order to stop the infection from spreading to other parts of your body.
• Gastroparesis — unchecked diabetes can affect how you digest your food. Also called gastric stasis, gastroparesis means that your stomach takes too long to digest and process your food. This may cause a lack of appetite, nausea, vomiting, or intestinal blockage.
• Diabetic kidney disease — uncontrolled high blood sugar levels can damage small blood vessels in your kidneys. This results in the kidneys not being able to filter blood properly. Because of this, small particles of protein spill into your urine. As kidney disease waste products such as urea build up in your blood, your body isn’t able to get rid of them, which eventually results in kidney failure.

What are some ways to manage your diet for diabetes?

In both type 1 and type 2 diabetes, your body’s insulin production is affected. With type 1 diabetes, you can’t make the insulin you need to process all the glucose (sugar) in your diet. In type 2, your body can’t properly use the insulin your pancreas makes. Since the excess sugar that builds up in your blood can’t be used for energy or fully expelled in your urine, it’s mostly stored as fat.

Monitoring your blood sugar and taking insulin as prescribed are necessary for controlling your diabetes. But addressing your diet is also a crucial part of the equation, especially as type 2 diabetes is typically brought on by diet and lifestyle choices.

Research shows that with specific lifestyle modifications, type 2 diabetes is reversible. Low-carbohydrate diets like the keto diet, for example, help to both lower your blood sugar levels and decrease fluctuations in them. These diets also have strong weight-loss potential, which is an important component of diabetes management.

Whether you’re aiming for management or complete reversal, however, your condition will almost certainly worsen if you don’t maintain a healthy diet and regular exercise regime. Here’s how you can keep your condition in check by managing your diabetes with diet:

• Choose whole foods. The more processed the food, the more likely it is to be full of added sugar or refined carbohydrates. Since both are big no-nos for a diabetic diet, choose unprocessed, whole foods whenever possible.
• Plan your snacking strategy. Restricting yourself to three meals a day can leave you hungry and vulnerable to making poor diet choices. Tiding yourself over between meals with granola or protein bars might seem like a great option, but many of them are loaded with sugar. Plan for healthier snacking options like nuts, cut-up veggies, and whole pieces of fruit.
• Ditch the pop. There’s a huge association between your intake of sugary drinks and diabetes. A number of studies show that drinking pop increases your risk of developing diabetes. And the more you drink, the higher your risk. Switching to diet won’t help either. While it’s unclear if it’s a causal relationship, drinking one or more diet drinks a week correlates with a 67% increase in your risk for diabetes. Stick to water whenever possible.

How do diabetes patients monitor their diet and exercise?

According to Diabetes Canada, exercise can help you manage diabetes as well as certain medications. Your exercise program must be tailored to you, however, especially if you have other diabetes-related health concerns like nerve damage or heart health issues. Before you begin a new exercise regime, make sure to discuss it with your healthcare provider. While 150 minutes of exercise a week is the ultimate goal, if you’re not used to being physically active, you’ll likely need to start low and go slow.

Furthermore, if you’re taking insulin, you’ll need to monitor your blood sugar before and after exercise. Before beginning to exercise, your blood sugar should be at 5.6 millimoles per litre (mmol/L) or above.

Exercise lowers your blood sugar, and strenuous exercise can cause your blood sugar levels to drop precipitously. This can trigger irregular heartbeat, irritability, shakiness, and even fainting. If working out causes your blood sugar to go below 4 mmol/L, it’s a medical emergency.

If your blood glucose level is at 14 mmol/L or above, however, it’s too high for exercise. At this level, you have too much sugar in your blood, also known as hyperglycemia. A blood glucose reading of 14 mmol/L with ketones is a medical emergency.

Testing before a meal is called taking your pre-prandial blood sugar level, and it can show you how your diabetes is progressing. If your level is high, your body is having trouble lowering your blood sugar. If you take insulin and your level is abnormally low, it may indicate that you’re taking too much insulin.

Testing blood sugar after a meal helps you to understand how your nutritional choices impact your health. Meals full of refined sugars and carbohydrates will send your blood glucose levels skyrocketing, while healthier choices won’t spike them in the same way. This gives you the opportunity to adjust the way you eat.

Diabetes and your heart

Diabetes enacts some of its most severe effects on your heart. Being overweight or obese, diabetes, and heart disease often go together, and if you have diabetes, you’re twice as likely to have a stroke or heart disease than someone without it.

To begin, high blood sugar is a catalyst for developing high blood pressure and inflammation, both of which lead to atherosclerosis, or hardening of your arteries.

If you have diabetes, you’re also more likely to have high cholesterol. Too much low-density lipoprotein (LDL) — the “bad” cholesterol — in your blood means plaque is more likely to form on the insides of your blood vessels. This causes them to narrow and can even block them entirely. But the effects of diabetes on your heart don’t stop there.

Nerve damage and PAD aren’t just issues for your legs and feet. Diabetes can damage the blood vessels and nerves that surround your heart the same way it does the ones in your legs and feet. This can affect how your body circulates blood throughout your system and even how much blood your heart is able to pump.

How can I lower my heart disease risk if I have diabetes?

High blood sugar and being overweight heighten your risk of a cardiac event. This makes exercise and diet two of your most powerful tools for addressing the heart health issues diabetes brings on.

Because your muscles use sugar to function, exercising regularly helps you manage your blood sugar levels. Aim for 150 minutes of moderate to vigorous physical activity a week. Swimming, cycling, or even a power walk are all good options.

Try to incorporate strength training too — it helps you build muscle which burns more calories at rest than fat. This means your body will burn more calories, even when you’re doing nothing.

Sticking to a diabetes and heart-friendly diet is another great way of lowering your risk of heart disease. Fruits and vegetables, whole grains, lean protein, and good fats like avocados, fish, nuts, and seeds, are all great options. Stay away from saturated fats, junk foods, anything overly-processed, and limit fried foods.

Finally, don’t smoke, always take your insulin as directed, and limit or cut out alcohol entirely.

How do you prevent diabetes?

There’s nothing you can do to prevent type 1 diabetes since it’s genetic. Type 2 diabetes, however, is an entirely different story. Type 2 diabetes typically begins as prediabetes, where your blood sugar levels are high, but below the threshold for diabetes. At this stage, proper diet and exercise are essential to stop your prediabetes from progressing.

By making healthy lifestyle choices, you can delay and even prevent diabetes. Here’s how:

• Maintain a healthy weight. Being overweight or obese increases your risk of developing diabetes.
• Stick to water. Sugary drinks are a major driver of diabetes risk. If you don’t like drinking water, consider infusing it with lemon, lime, mint, or cucumber.
• Get at least 150 minutes of exercise a week. Exercise helps to control your blood sugar and lowers your risk of diabetes.
• Eat healthfully. Choose more vegetables, plant-based and lean proteins, whole grains, and good (unsaturated) fats over-processed foods and convenience meals.
• Remove processed sugars, alcohol, refined grains, and fried food from your diet.
• Don’t smoke. Not only is it bad for your heart, lungs, and breath, but evidence suggests a link between smoking and diabetes.

Exercise and proper nutrition are pillars of diabetes management, but it’s not always easy to know where to start. If you’re looking to manage your diabetes, a registered dietitian may be able to help. A registered dietitian can help to devise a nutritional plan that works for you and your condition. Book an appointment with a registered dietitian today and take control of your diabetes.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Can you control diabetes with diet and exercise? appeared first on Maple.

How do I know if my farts are normal?

Gas is a byproduct of the digestive process. And since everyone has to eat, everyone has to pass gas — potentially a lot of it. Most people vent somewhere around 600-700mL of gas a day. The average man does this through about 14 daily farts, but anywhere up to 25 in a day is normal.

Since many of the discharges are small and odourless, most of us don’t realize we’re passing gas that frequently. That being said, if you notice that you fart a significant number of times a day, or if your farts are particularly smelly, your digestive system might be telling you that something else is going on.

Can flatulence be a sign of disease?

Flatulence itself isn’t a sign of disease, but excessive flatulence can be. If you find you’re farting far more than 25 times a day, it’s time to seek medical advice.

Celiac disease, for example, increases intestinal gas and bloating and abdominal pain. If left undiagnosed, this disease could result in anemia, osteoporosis, malabsorption — difficulty digesting or absorbing nutrients from food — and even colon cancer.

Too much gas and bloating could also be a sign of Crohn’s disease, an inflammatory bowel disease. With Crohn’s disease, food can be digested improperly by the small intestine, which means more undigested food reaches the colon. While colon bacteria can digest this food, it ends up producing more gas.

Gastroparesis is another disease associated with too much farting, and more often than not, diabetes is the underlying cause due to high blood sugar. Gastroparesis is the delayed gastric emptying of solid food, which can result in gas and bloating. Not only that, but high blood glucose levels in diabetics can also lead to increased farting since sugar build-up can cause an overgrowth of normal gut bacteria.

Other non-dietary causes of gas can include:

• Irritable bowel syndrome (IBS)
• Small intestinal bacterial overgrowth (SIBO)
• Scleroderma
• Pancreatic insufficiency
• Anxiety (aerophagia — excessive air swallowing caused by irregular breathing)
• Difficulty digesting complex carbohydrates such as whole grains, starchy vegetables, and beans.

What affects the smell of my farts?

Wondering how you can stop your farts from smelling bad? A number of factors influence the odour of your gas, and how much you emit. Eating foods with a high sulphur content is the major driver of smelly farts. Foods from the cruciferous family — broccoli, cauliflower, cabbage, brussels sprouts — have high sulphur levels, which is why they often result in farts with that rotten-egg smell.

Eggs are also predictable spawners of smelly farts, as are meat and dairy. More surprisingly, onions, spicy food, and dried fruit are all potential culprits when it comes to upping the stinkiness factor.

Food intolerances like lactose and gluten can also cause excessive odour. Avoiding dairy products if you’re lactose intolerant and gluten if you have gluten sensitivities can help keep this at bay.

Why do I get flatulence straight after meals?

Now that you know that what you eat affects the odour of your gas, you should also know that the way you eat — and what you do after eating — also impacts flatulence.

As you eat, you naturally take in air. This air goes down through your stomach, creating gas that can either be released through a burp or fart. Chewing gum or smoking, for example, can increase flatulence because of how much air you swallow. There are small things you can do to help decrease how much flatulence you experience after eating, such as:

• Avoiding gulping your food — slowing down and chewing well before swallowing
• Eating smaller meals more frequently throughout the day
• Sticking to drinks that aren’t carbonated
• Walking after big meals

How can I fart less?

If you’ve always been on the gassy side, you’ll likely benefit from speaking with a healthcare provider. They’ll be able to help you rule out any underlying health issues and narrow down a potential cause. If, however, you’ve experienced a sudden increase in your flatulence, it’s worth taking stock of whether something has shifted recently.

New diets, recent weight loss efforts, a bout of food poisoning, or age-related lactose intolerance are all possible culprits. You can also try keeping a food journal for a few days to see if certain foods trigger a bout of gas and bloating.

If you find that there are a few contenders, an elimination diet might be in order. Remove all the foods you think might be responsible and add one back every few days. If your symptoms reappear when a new food does, you’ve likely found the culprit.

Alcohol can also be a major contributor to gas and bloating because of its high yeast content — another reason that it’s important to drink in moderation. One drink a day for women and two for men could be to blame for an increase in gassiness. Try easing up on the alcoholic beverages for a few weeks and see if that makes a difference.

Farts and fibre

If you think that constipation is causing your gas, incorporating more high-fibre foods into your daily routine and increasing your fluid intake will likely help. Before you go full force, consider that fibre can also cause gas, especially if your body isn’t used to it. If this is your first foray into a higher fibre diet, start small — add a bowl of high-fibre cereal in the morning, for example. Trying to add too much at once is a recipe for bloating and likely more gas, not less.

Is it bad to hold in a fart?

Holding in a fart isn’t dangerous, but it’s not good for your body either. Doing so can lead to bloating, discomfort, abdominal pain, and even heartburn.

While it’s completely understandable to not want to draw attention to yourself by farting, when you feel bloating and gas coming on, it’s much healthier for you to just let it out. If you’re feeling self-conscious, try stepping away from the situation you’re in to pass gas rather than trapping it in your digestive system.

Is farting good for you?

Not only is farting something everyone does, it’s also healthy for you. Passing gas releases a buildup of gas in your digestive system, and letting it out means you’re removing it from your body. Farting can also relieve any abdominal pain you may be feeling due to bloating, gas, and indigestion — not being able to pass gas and feeling backed up could be cause for concern.

How to treat excessive gas at home

For occasional gas issues, it might be worth using an over-the-counter gas relief treatment. If gassiness is a regular occurrence, lifestyle and diet tweaks should be your first course of action. Quitting smoking, drinking without a straw, and eating more slowly will all decrease the amount of air you take in.

Once you’ve addressed the low-hanging fruit, the next step is to take a look at what you’re eating. Many of the foods we eat habitually cause gas — from processed sweets to broccoli.

While cutting out anything with excessive amounts of sugar is beneficial, eliminating healthy foods like pears or lentils isn’t. Instead, try eating them in smaller amounts to see if your body tolerates them better.

You can also try a low fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) diet as the next step. While a FODMAP diet might sound a bit intimidating, you’re simply cutting down on short-chain carbohydrates that aren’t always easily digested. A dietitian will be able to walk you through this diet or any other nutritional changes and provide a custom meal plan with health benefits based on your goals.

If you’ve tried all of these suggestions and you’re still not getting relief, your next step should be to see a doctor to rule out any underlying health issues.

While not always socially acceptable, farting is a sign of a healthy digestive system, so you’re never going to be able to eliminate it. Although farting is normal, persistent, foul-smelling ones aren’t. If you feel your gas is especially smelly or frequent, it could be signalling a health problem.

Maple makes it easy to speak with a doctor for medical advice about flatulence in minutes. The doctor can rule out any health concerns and explore treatment options, including prescriptions, if necessary. There’s no time like the present to pay attention to gas and bloating, and if something’s off, you can find comfort in knowing help is available from your phone, tablet, or computer.

The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.

When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.

The post Why do I fart so much and why does it smell so bad? appeared first on Maple.