12 Vegan Blood Tests for Your Health That Matter!

February 16, 2024 By Dishan Mendis, Cat Robinson, Reviewed by Dr. Alessandra Glaser (primary care physician, US) and Reviewed by Dr. Heni Joshi (MBBS, DNB) 12 Comments

If you’re planning to adopt a new diet or have been following a new diet for some time, it seems sensible to know where you stand with regard to your health by means of a medical checkup/blood test.

You may ask, which tests? It turns out, the answer to this question lies with many variables.

Every person is different and what tests you should be interested in vary depending on things like your diet, lifestyle (how active you’re, stress levels, sleep, hydration, smoking & consumption of alcohol), age, gender, medical history, if you are planning to get pregnant, what medications you are on, etc.

All these variables can contribute to different potential deficiencies or areas of concern in a medical checkup. Because of this, your first step ideally is to form a relationship with a doctor who can get to know you, your lifestyle, medical and family history.

The vegan blood tests we’ve listed here may also be relevant to raw vegans, vegetarians, and plant-based diet followers as well.

Do note that certain results of medical tests could be misleading trying to interpret on your own as opposed to what it may actually indicate. For example, the levels of nutrients in your blood are not always indicative of the quantities obtained from your diet.

Calcium is a prime example, as normal levels of this in the blood may not actually indicate sufficient dietary intake. This is because calcium is so important to homeostasis and your body will maintain a sufficient level even when dietary intake is insufficient.

How does it replenish calcium in blood? When forced to, your body will draw calcium from your bones. This means that besides testing for adequate levels in the blood, your doctor may also need to take a look at other factors such as your dietary sources and other potential indicators.

This can also be true with other minerals such as zinc and magnesium, and these areas, therefore, require expert attention & input from a doctor.

Benefits of Having a Medical Checkup/Blood Test

1) If you have a blood test before embarking on a vegan diet, you will be able to track your health status after 6-12 months of following it. This comparison can enable you to appreciate the progress of your health while identifying any areas of concern to give more emphasis.

2) Medical checkups allow you to be proactive and help you to identify any health issues before they start. This could help in treating illnesses at an early stage where your chances of restoring your health can be much easier & faster.

3) Seeing the positive results of vegan blood tests and knowing that your health is in great shape can give you an added reason to appreciate the health impact of vegan diets. As an example, your blood lipid profile can improve significantly as a result of moving to a whole food vegan diet which can minimize the risks of heart disease and strokes which are the biggest causes of death.

4) Though medical checkups can cost you, it may still not exceed the higher medical costs of treating major illnesses in the long run as a result of not being proactive.

5) Ultimately regular medical checkups may help you in improving health, prolong your life and boost your self-confidence!

How Often Should You Consider Having a Vegan Blood Test

If you follow a vegan diet that is rich in whole foods such as vegetables, greens, grains, nuts/seeds, fruits, and a B12 supplement or B12 fortified food, your chance of having a deficiency is minimal. You’ll most probably feel great and be functioning at optimum in your daily routine, so it really isn’t necessary to have a test more than once a year at most.

If however, you are on chronic medications or have pre-existing conditions that may interfere with your body’s ability to absorb nutrients, your doctor may advise you to have more regular health tests.

This is especially true if you have previously been diagnosed with a B12 or iron deficiency, where your doctor will want to do follow-up medical exams to make sure that treatment is working.

Vegan Blood Tests

1. CBC – Complete Blood Count Test

This test is an excellent starting point as part of a general health examination and it indicates whether you have low red blood cell count (RBC), hemoglobin, and hematocrit which may help identify signs of anemia [1].

It can help detect underlying causes of anemia such as iron deficiency, B12 & folate deficiency, or blood loss.

In addition, this health screening can test for general immune deficiency, allergies, infections, and find the cause if you often feel weak, fatigued, or suspect an infection. If the results are normal, your general health status is quite good, and can consider it as a great relief!

2. CMP – Comprehensive Metabolic Panel Test

This medical checkup is especially useful because it consists of 14 separate tests. This particularly means combinations of results which are problematic and can all be useful in finding the exact cause of an issue.

This one test gives the physician information on your liver, kidneys, blood sugar, blood protein levels, calcium levels, electrolyte, acid/base balance, etc. all in one go [2] [3].

Though you should not have any worries about your protein levels, if you still need to make sure, then this test will once and for all clear that for you!

It tests total protein, albumin, and globulin levels, and you’ll have enough proof to indicate whether you should have any worries over your protein levels. Total protein under 6.5 and albumin under 3.9 are indications of protein deficiency!

While it’s relatively rare for a vegan to be diabetic, this panel will also check your blood glucose. Furthermore, it’s possible for blood sugar to be too low as well which is called hypoglycemia, and this test can indicate that too.

Here’s a Full List of Indicators from a CMP Panel:

Blood Urea Nitrogen (BUN)
Alanine Aminotransferase (ALT)
Alkaline Phosphatase (ALP)
Aspartate Aminotransferase (AST)
Potassium
Sodium
Calcium
Glucose
Carbon Dioxide (Bicarbonate)
Chloride
Creatinine
Total Protein
Total Bilirubin
Albumin

3. Vitamin B12 Test

If there’s one health checkup no vegan, vegetarian, or anyone over the age of 60 should miss, it’s this one.

This is because B12 is the only vitamin for which it is difficult to find reliable ‘whole food’ vegan sources, though there are other options such as plant milk, fortified foods, or supplements to obtain B12.

Although it is only needed in truly minuscule amounts, it’s incredibly important. Both B12 and folate are required for normal red blood cells production to maintain nerve health, tissue and cellular repair and synthesis of DNA.

Normal values are generally considered to be between 200 and 900 picograms per milliliter (pg/mL), and a value less than 200 is a possible indicator of deficiency [4]. This range is given only as a guide, but the normal range may differ from lab to lab and your doctor will determine what constitutes a normal range for you.

Do note that along with a B12 test, the most reliable evaluation of a B12 deficiency is MMA testing (methylmalonic acid serum test), and homocysteine test which we discuss next [4] [Vegan Society Ref].

Discuss with your doctor to decide whether you should take an MMA test first, being a reliable form of B12 diagnosis, and to follow up & compare with other tests such as homocysteine blood test and/or vitamin B12 test for a complete diagnosis.

People with this deficiency are likely to have or develop symptoms such as general weakness, tiredness, loss of balance, heart palpitations, tingling in the arms & legs, numbness, pale skin, and mental issues.

If the results of this test are either low or borderline low, your doctor may also request what is called a holotranscobalamin, or ‘active’ B12 test. This shows how much of the biologically active form of the vitamin you have in your blood.

Love to know more about vitamin B12 health benefits? Check it here

4. MMA – Methylmalonic Acid, Serum Test

This test, along with the homocysteine test which we will discuss next, is often useful to diagnose the early stages of a vitamin B12 deficiency. If levels in both the MMA and homocysteine tests are elevated, it is a good indicator that less B12 is available to the cells and tissues.

It helps to differentiate where the problem may actually be. If it’s a folic acid issue rather than B12 itself, this would be indicated by a higher homocysteine level. That would indicate either folic acid being low or not being metabolized adequately. If both are normal, the likelihood of a B12 deficiency is unlikely.

5. Homocysteine Test

As described above, this test can indicate the B12 levels or a folate deficiency.

Higher levels of this test are also associated with atherosclerosis, where arteries are getting hardened due to the deposits of cholesterol, plaque, and other substances.

Narrowing of the arteries can pose a serious threat, as it is associated with an increased risk of strokes and Alzheimer’s disease, blood clots, and potential heart attacks.

Raised levels of homocysteine (above ten micromoles/liter) are of concern, so the levels should be at least lower than 9 micromoles/liter and ideally less than 6 micromoles/liter.

6. 25-Hydroxy Vitamin D Test

Vitamin D deficiency is associated with skeletal issues like weak bones, malformation, or abnormal calcium metabolism.

While we can, of course, obtain this vitamin from exposure to sunshine, vegans who spend most of the time indoors or in areas of extended winters should seek other sources of vitamin D. This is due to the fact that we as vegans, avoid oily fish, red meat, liver, and egg yolks which are food sources of vitamin D.

Thus if you’re not getting enough vitamin D from sunlight, it is advisable to consider other vegan sources of vitamin D such as fortified plant milk, other vitamin D fortified products, mushrooms pre-exposed to sun, or supplements.

Because vitamin D is fat-soluble, those on extremely low-fat diets may also be slightly more at risk. Other conditions which may cause deficiency include cystic fibrosis, Crohn’s disease, IBS (irritable bowel syndrome), and celiac disease, which may interfere with the intestine’s ability to absorb fat and as a result disrupt vitamin D absorption.

7. Iron – TIBC (Total Iron Binding Capacity) Test

While there are many options for vegans to get all the iron they need from dark leafy greens, legumes, and nuts, there could be situations in which having this medical screening can be a good idea.

Heavy physical activities like long-distance running can deplete iron levels as can heavy menstruation in women. People who are prone to depression, fatigue, or women of childbearing age should also find it useful to have their iron levels checked.

8. Ferritin Test

While the TIBC tests for iron levels in the blood, the ferritin test helps assess how good the iron stores in your body. When an iron deficiency is suspected, this test is often used in combination with the TIBC test to evaluate the severity of the deficiency.

9. Omega-3 Index Test

Omega-3 levels can be problematic in many people, not just where consumption of omega 3 itself is too low, but the consumption of omega 6 fatty acids is too high, as it interferes with the levels of omega 3.

According to observational findings, a significant number of American adults are not meeting recommendations for omega-3 fatty acid intake, so vegans and vegetarians should definitely be just as vigilant to avoid a deficiency.

There are three different types of omega 3 which are of particular importance – ALA, DHA, and EPA, (alpha-linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid respectively).

While the body can produce EPA and DHA from ALA, it cannot make its own ALA, and this must therefore come from the food we eat. How efficiently the body has converted ALA to EPA & DHA can be gauged by taking this blood test (if you’re purely relying on ALA to obtain EPA & DHA without supplements, since EPA & DHA are mostly found in fish and other seafood)

From this test, the quantity of EPA and DHA present in the membranes of the red blood cells can be measured.

According to the general medical consensus on this test, a percentage score of 8% or greater is optimal, 4 – 8% being an intermediate risk and below 4% placing people at high risk.

To learn more about omega 3 and vegan food sources click here.

10. Folic Acid Test

While folic acid deficiency in vegans and vegetarians is highly unlikely due to the abundance of this nutrient from plant sources, an excessive amount of folic acid can mask a vitamin B12 deficiency to exacerbate the situation. The causes of such high levels of folic acid could be due to pernicious anemia, digestive disorders, intestinal surgery, or a high dosage from supplements.

The most important outcome of this test for vegans is to make sure their folic acid levels have not elevated to a level of concealing a B12 deficiency to go unnoticed and untreated.

11. Lipid Profile Test

This is the most common test used to determine the risk of heart disease and its associated risks. It measures four components in the blood – total cholesterol, LDL, HDL, and triglycerides.

Cholesterol tends to get a bad reputation in general, but it’s actually essential for life. It is used as the basic building block to produce hormones (such as testosterone & estrogen), cell membranes, and required for general health. The body produces it from raw materials found in our food, but levels which are too high because of excessive dietary intake can be hazardous.

While the majority of vegans and vegetarians fare much better on this test than those on a standard diet, vegetarians could be at risk for high cholesterol (above 200mg/dL) if they eat a lot of eggs and high-fat dairy products. The same risk can apply to vegans if they are consuming a lot of vegan processed food or oily foods.

However good our diet is, high cholesterol has a genetic component, hence this test can be recommended for everyone.

12. Urinary Iodine Test

Iodine is required for normal functioning of the thyroid and is of particular importance for pregnant and breastfeeding women. If you’re a vegan who does not use iodized salt or if you’re planning on having a baby, it’s a good idea to have this test done, since iodine content in plant-based food is lower compared to food of animal origin [5].

Conclusion

Tests Recommended for Vegans & Vegetarians

MMA Test – Methylmalonic Acid, Serum Test (for B12 diagnosis)
CBC – Complete Blood Count (for iron & B12 deficiency)
Iron – TIBC (Total Iron Binding Capacity) Test
25 Hydroxy Vitamin D Test
Omega-3 Index Test

Other Tests to Consider for Optimal Health

Homocysteine Test / Vitamin B12 Test
Lipid Panel Test
CMP – Comprehensive Chemistry/Metabolic Panel
Ferritin Test
Folic Acid Test
Urinary Iodine Test

As your doctor is the best person to interpret the results, make sure to take the time to discuss all the results of your vegan blood tests.

If you don’t have a family doctor, a great resource to find a doctor who understands your particular needs is plantbaseddoctors.org, or try an online search for doctors in your area.

Your doctor will be able to make recommendations based on any areas of concern or just congratulate you on your excellent results!

If something appears lacking, your doctor can give you expert advice about additional tests that might be required or what foods or supplements you should incorporate additionally.

But if you center your diet around whole foods and make sure to have vegan fortified foods and dietary supplements where required to supplement your nutrition, then there’s a good chance of you getting a clean bill of health!

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/12710004

2 https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024503/

3 https://www.nhlbi.nih.gov/health-topics/blood-tests

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142735/

5 https://pubmed.ncbi.nlm.nih.gov/12748410/

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

Dr. Alessandra Glaser Bio:

Alessandra Glaser, is a primary care physician at Williamson Medical Group, Tennessee, USA. Dr. Glaser is board certified in family medicine. After majoring in biology at the University of Illinois at Urbana-Champaign and getting her medical degree from the University of Illinois College of Medicine at Chicago, she did her residency at Mayo Clinic in Rochester. She has a special interest in the benefits of plant-based eating and she enjoys learning from Dr. McDougall & Dr. Essylstein who are advocates of a plant-based diet.

Dr. Heni Joshi MBBS, M.D. (internal medicine), DNB (nephrology) Bio:

Dr. Joshi has a broad command over health topics in the medical field. As a general physician, he has experience over 10 years and he is a specialist in nephrology. He is practicing at GMERS Medical College, Gujarat, India.

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Vegan Fertilizers Guide (3 quick & easy methods)

January 15, 2022 By Kelly Lawrence (Guest Author) Leave a Comment

Although fertilizers are widely available at gardening supply stores, they could be chemical fertilizers (ammonium sulfate) or contain components derived from animals (blood meal).

Thus, using such materials may not be either ethical, healthy, or environmentally friendly, especially if you intend to consume what’s growing with that fertilizer and are conscious about the impact on animals and the environment.

Instead, we invite all of you to go for vegan fertilizers!

So now the all-important question, with what you can make vegan fertilizers?

Let’s read on to discover more!

Types of Vegan Fertilizer

There are three easy and quick ways to make organic vegan fertilizer:

Make grass fertilizer
Use tea compost
Make vinegar fertilizer

Check out how to produce three organic fertilizers to save money while boosting whatever you decide to grow.

Make Grass Fertilizer

You are undoubtedly familiar with the frustration of dealing with grass cuttings if you have a garden. They may pile up at the rear end of the garden or fill up the entire garbage can.

Fortunately, you can soak these grass clippings for several days the next time you get them out of the mower to produce a sprayable fertilizer. Then, you can apply it on plant leaves or soil because it is very mild.

Use Tea Compost

This tea compost fertilizer is similar to the grass, but it is more adaptable for not having gardens. By introducing oxygen to plants through the compost, you feed the plants and boost it with compost’s usual advantages.

Water, a “sachet,” a pump, and a catalyst are all needed to make compost tea. The sachet enables air to flow and the compost to float while pumping.

Make Vinegar Fertilizer

Another way to create your fertilizers at home, where fertilizing your plants doesn’t require sacrificing your vegan principles!

Many people carry white vinegar in their cupboards since it has so many uses, and now it can help your plants flourish as well.

One sprinkle will feed for up to three months if mixed with a bit of water.

Your trees will thrive with the natural, organic fertilizer that you prepare yourself. Any of these fertilizers will support anything you decide to plant, and they may also give you a great deal of joy!

You can rely on this video to better understand how to make plant-based fertilizers.

Why Not All Fertilizers Vegan?

The three major nutrients, N, P, K (nitrogen, phosphorus, and potassium), are present in fertilizers. These, on the other hand, might originate from a multitude of places.

Animals have been a primary source of nutrients in conventional farming. Animal excrement and other “waste products” have provided the nutrients for plants.

For instance, many people use manure in the fields. As a result, many of these fertilizers are not vegan because they contain animal-derived components.

Non-vegan fertilizers contain these animal products:

Urea
Slaughterhouse waste
Hair
Horn
Feces
Springs
Bones

Fortunately, there is an alternative for those who opt for more ethical fertilizers which are 100% plant-based vegan fertilizers that have nitrogen, potassium, and phosphorus.

Do Vegan Fertilizers Make Sense?

These fertilizers are becoming increasingly popular because animal rights and ecology are increasingly important. Is it necessary for fertilizers to be vegan?

We’ll first look over the vegan fertilizer’s components to answer this question. These include two categories: organic and artificial.

Many people could be inclined to obtain high yields by feeding with chemically manufactured or mineral fertilizers; however, they may not be ecologically friendly.

Since large-scale resources are necessary to derive phosphorus and potassium, the whole process tends to release a lot of CO2 into the atmosphere.

Artificial fertilizers are very simple to wash away, and many fertilizers wind up in streams, groundwater, and rivers rather than with the plants. Organic products are more ecologically friendly and sustainable.

But, bacteria must first make the compounds in the organic substances available to the plants. As a result, organic fertilizers function slower than synthetic fertilizers.

On the other hand, the risk of leaching is not as high. The nutrients get to where they’re supposed to go: the plants.

One issue on going exclusively with organic fertilizers is that some essential plant nutrients, particularly phosphorus, are not available in adequate amounts. So, such fertilizers which are primarily organic materials could have a low mineral concentration.

In this approach, the plant’s nutrition supply is assured while ensuring that nature is preserved as much as possible.

Nitrogen-containing beans, fermentation wastes from biogas plants, plant extracts, compost, algae, green fertilization, or waste products from the food sector are only a few examples of organic fertilizer components.

Organic and vegan fertilizers in general, tend to have a lower mineral concentration than regular ones. As a result, you may need more vegan fertilizer to compensate.

But, it can be just as efficient as fertilizers containing animal products – it all depends on the nutritional content of the soil and necessary nutritional requirements of the plants.

Why Do Many People Opt For Vegan Fertilizers?

There are several reasons that many people switch to this type of fertilizer. Let’s see what they are.

Do Not Contain Animal Products

One of the primary benefits of vegan fertilizer is that it contains no animal products. Thus these fertilizers have no dependency on abusive animal farm industries.

Furthermore, fertilizers sourced from animal products generate substantial greenhouse gases and contribute considerably to climate change. The extraction and processing of chemical fertilizers utilize more resources relatively and contribute towards more CO2 emissions.

Vegan fertilizers on the other hand, free of animal products are much better for the environment and have a low CO2 impact.

No Chemical & Harmful Substances

Many gardeners are disappointed because most animal products are tainted with medication residues or pathogens.

Vegan fertilizers have an obvious benefit in this respect when producing your food, such as vegetables as potential risks of germs will be substantially reduced, and antibiotic or other medicine residues will not be present.

These fertilizers made with organic compounds also benefit from not having any chemical-synthetic materials.

More Soil Preservation and Less Leaching

Vegan fertilizers have another advantage since they offer a steady supply of vital plant nutrients. This is a long-term benefit of vegan fertilizers as they release nutrients to plants only when they are genuinely required. The rate of nutrient conversion depends on the temperature and humidity.

The organic substances boost heat storage and soil water capacity, promote soil fertility, sustain soil life, and enhance the overall soil quality. There is a low risk of leaching due to the slow and steady fertilization.

No Unpleasant Smell

Particularly in the application, they can have extra benefits: fertilizers of animal origin, such as horn shavings or guano, can have an unpleasant odor, which many gardeners find irritating.

On the other hand, vegan fertilizers tend to have a mild scent that is not repulsive after fertilization. These composts are nearly dust-free, which is a great plus in the summer when you need to fertilize.

Benefit The Ecosystem

Vegan fertilizers made chiefly from waste materials from food industries offer an added benefit for sustainability as resources are conserved, and items that otherwise wind up in landfills are recycled.

They not only contain vital nutrients that people can use in gardening, but it also benefits the ecosystem and the gardener. Vegan compost with long-term biological benefits in contrast to chemical & mineral alternatives is much safer for humans, animals, and the environment!

Final Thoughts

We hope you found helpful information on “vegan fertilizers”. Encourage you to give vegan fertilizers a try to see how they make a difference in the lives of your plants and soil quality.

Few things we hope you can do:

Comment: if you need any help, have questions, or would like to share your thoughts, please leave a comment below. Your feedback inspires us and we would reply as soon as possible.

Share: “sharing is caring”, if you found this article to be useful, please share it by using social buttons on the left or bottom.

Subscribe: subscribe to our free newsletter and receive updates on latest articles, vegan news, recipes, health, and much more!

Follow: connect with us socially on Facebook (like), Pinterest (follow), Twitter (follow), or Instagram (follow)

Recommended posts:

Beginner Organic Vegetable Gardening Guide (no-till, no-dig & veganic)

Healthy Hair – 3 Benefits of Vegan Diet!

December 13, 2021 By Katie Pierce (Guest Author) Leave a Comment

As you know veganism is a way of life that entails abstaining from meat, fish, and other animal products such as eggs and dairy. The diet is mostly composed of vegetables, fresh fruits, whole grains, along with legumes, nuts, and seeds.

A vegan diet is also known to minimize the risk of developing various health problems such as heart disease, hypertension, and obesity.

An intriguing question that pops into the minds of those who follow this diet could be how veganism would affect their hair—if there is any evidence of its benefits or if it’s a factor in hair loss.

Many individuals discover that going vegan improves their hair, making it shinier and thicker. Your hair may benefit significantly from the increased intake of antioxidants, minerals, vitamins, and other plant nutrients.

Hence we believe that you can say goodbye to bad hair days with a vegan diet packed with nutrients that will not only make your hair look great but will also make it healthier and stronger.

While veganism has many other health benefits, let’s not overlook on its benefits on healthy hair & hair growth!

Here’s a closer look at how a vegan diet can contribute towards healthy hair:

1) It Slows Down Hair Loss

A vegan diet could potentially reduce cholesterol and inflammation—both of which are associated with hair loss.

It Lowers Cholesterol

Though your body requires some cholesterol to function properly, high levels of cholesterol may contribute to hair loss.

According to research fatty foods may be another factor leading to hair loss. Apart from hair loss, a high-fat, high-cholesterol diet can result in hair whitening and inflammation.

Plant-based diets have been shown to decrease cholesterol levels more successfully than other diets. Vegan and vegetarian diets have been linked to lower levels of total and low-density lipoprotein (LDL) cholesterol, triglycerides, and blood pressure.

It Reduces Inflammation

When inflammation persists over an extended length of time, it may be indicative of a more serious problem.

The inflammation is most likely due to a sensitivity to dihydrotestosterone (DHT), a hormone associated with hair loss and other health problems [1] [2].

Hair follicles in men and women suffering from androgenetic alopecia (AGA), a common type of hair loss, are sensitive to the DHT hormone, resulting in excessive shedding and baldness.

The best approach to prevent AGA hair loss is to reduce inflammation, and there are several ways to do so.

Apart from inhibiting DHT and ridding the environment of allergens, plant-based diets such as vegan diets have been found to lower inflammation.

2) It Prevents Hair Breakage

Besides practicing good personal hygiene, avoiding heat damage, and over-processing, following a vegan diet rich in certain nutrients may also help prevent breakage. Here are some plant-based foods that can strengthen your strands and prevent hair breakage.

Almonds

Almonds are a fantastic source of protein and Vitamin E [3]. Protein aids in the development of collagen in the body, which is necessary for healthy hair growth and strength. Vitamin E promotes elasticity and retains moisture in the hair, making it more resistant to breakage and dryness.

Avocado

Avocados, one of the most nutritious treats for your brain and heart, also work wonders for people dealing with hair breakage [4]. The healthy unsaturated fats in avocados can boost the health of your hair. These healthy fats can help your hair retain moisture, which can minimize hair breakage and let your strands grow stronger and longer.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, fiber, vitamins, and minerals [5]. Additionally, they contain biotin (Vitamin B7) [6], which strengthens your hair follicles and promotes the growth of thicker, stronger hair that is resistant to breaking. Finally, sweet potatoes have beta-carotene, which is good for the health of your scalp and hair.

3) It Promotes Hair Growth

Consuming more wholesome, plant-based foods can contribute to the growth of stronger, healthier hair from the follicles to the tips of hair strands. Incorporate more of these incredible foods into your diet, and you’ll see a significant improvement in your hair.

Beans and Lentils

Adding protein-rich foods, such as beans and lentils, to your daily meals can help you avoid hair damage and dryness and instead promote the growth of healthy, strong hair. Additionally, lentils contain biotin [7] and zinc [8]. Biotin is linked with keratin, a protein that promotes strong hair, and zinc stimulates hair tissue growth and repair, minimizing hair loss.

Cucumbers

Cucumbers are high in potassium and sulfur, essential minerals that inhibit hair loss and promote hair growth [9]. Cucumber juice also contains calcium and silicon which are vital for proper and faster hair growth.

Nuts

Nuts are heavy in protein and zinc, both of which aid in the growth of strong hair. Walnuts, which are high in omega-3 fatty acids [10] and biotin [11], and Brazil nuts, which are high in selenium and other nutrients, both support healthy hair development and are the best nuts to include in your diet.

Final Thoughts

A vegan diet provides several health benefits—one of which is healthy hair growth. Keep in mind, however, that treating and reversing hair loss may require a lifestyle overhaul.

If you want to see lasting, positive results, we encourage you to be committed to making healthier choices, including quitting smoking and drinking, not just to have stronger hair but better overall health!

Few things we hope you can do:

Comment: if you need any help, have questions, or would like to share your thoughts, please leave a comment below. Your feedback inspires us and we would reply as soon as possible.

Share: “sharing is caring”, if you found this article to be useful, please share it by using social buttons on the left or bottom.

Subscribe: subscribe to our free newsletter and receive updates on latest articles, vegan news, recipes, health, and much more!

Follow: connect with us socially on Facebook (like), Pinterest (follow), Twitter (follow), or Instagram (follow)

Related Posts:

References:

[1] https://pubmed.ncbi.nlm.nih.gov/12213548/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7667670/

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/323294/nutrients

[4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

[6] https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

[7] https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf

[8] https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

[9] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients

[10] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

[11] https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf

Additional Sources:

Plant-based Diets Lower Cholesterol

Image source: Unsplash

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Best Eco-Friendly & Popular Yoga Mat Materials

September 15, 2021 By Satori Concept (guest post) and Edit by Dishan Mendis Leave a Comment

Best Popular & Eco-Friendly Yoga Mat Materials

Yoga has been in existence for centuries and has generally being practiced for strength, flexibility, and breathing to enhance mental & physical wellbeing, including as a healing therapy in many cultures.

Because of its growth in popularity, yoga has changed & evolved over the years, becoming a desirable & healthful activity for many.

This ancient form of exercise can be practiced by most age groups, from young children to senior citizens and everyone in between. It has become easily accessible to practice with live online programs, videos, and in-person classes where everyone can enjoy the benefits of yoga!

When you are preparing for a yoga class, there are some essentials you’ll need. Of course, you’ll need your yoga clothes, something comfy and stretchy that will allow you to move and be comfortable in each position, a water bottle (preferably a reusable one which will create less waste), and the must-have yoga mat.

This could be the moment where you say, “any old mat will do”. However, there are several things to think about when deciding on, what type of mat to buy. While you’re considering the size and weight, the material is extremely important as well.

Something worth noting is the preference of many eco-conscious yogis opting for eco-friendly yoga mat materials, where there are plenty to choose from. Thus in this post, while giving you some tips on how to choose the right yoga mat materials, we will also take a look at some of the best eco-friendly yoga mat materials.

Let’s start by looking at some factors to take into consideration when choosing a yoga mat that’s right for you!

How to Choose a Yoga Mat?

If you are looking to purchase a yoga mat, there are few things you may want to consider.

Let’s take a look at a few points to ponder when shopping for a yoga mat.

Size: Believe it or not, yoga mats are not, one-size-fits-all. Of course, there are some “standard” yoga mats which are 24” x 68” and around ⅛ inch thick. However, if you are a tall person or need a little more cushioning, then there are different options for you. Some mats are 72”, 74”, and even up to 84” long. Also, if you’d like a bit more room to spread out, you can get a mat that is wider than 24”. And, of course, the thickness varies as well. If you’re looking for a comfortable yoga mat, thickness is really important which offers you more support. Thus, figure out what size is best for you before purchasing and it can make a world of difference when you practice yoga.
Durability: Though there are tons of options out there, it’s worth investing a bit of extra money from the get-go and purchase a durable yoga mat. You would want a mat that will last a long time and not one that will have to be replaced within a year or so. This is an important factor, especially if you practice often. It will guarantee you long-life mats with prolonged yoga practice!
Material: Yoga mat materials are one of the most important factors you need to consider when deciding on a mat to buy. Many yogis are turning towards sustainable & non-toxic yoga mats for their practice. So how do you know which material is right for you? There are so many options where you can make a comparison of cork vs. rubber vs. PVC vs. TPE, and so on. There are even some recycled yoga mat materials to choose from. Below, we will take a look at these materials to help you choose the best that fits your personal preference!
Price: Prices can vary so much, and it can be challenging to choose the right mat for you. However, when choosing a mat, we recommend not to consider the cheapest option. Typically, you get what you pay for and cheaper the mat, cheaper the material, meaning less durability and you may have to replace the mat sooner rather than later.

Eco-Friendly & Popular Yoga Mat Materials

Now that you’ve seen what factors play into your yoga mat decision, let’s see what materials are offered and some pros and cons of each.

Rubber: Natural rubber is a popular choice among yogis because it is sustainable, eco-friendly and non-toxic. It is biodegradable and recyclable and you certainly get a bang for your buck with its strength & durability while providing you the comforts with nice cushioning. As noted before, these mats tend to be a bit pricier than others, but if quality tops your criteria for choosing a mat and if you’re an environmental vegan or eco-conscious yogi, then this can be a great choice!
PVC (polyvinyl chloride): This is a very popular material for yoga mats. These are typically what “standard” mats are made of. Because of their sticky surface, they give you a good grip when practicing different poses. Since they are so common in the market, these mats are generally affordable. The other advantages of these mats are they’re easy to store, won’t break down easily, and are durable. Because these mats are naturally sticky, you don’t have to worry about slipping and sliding during practice. On the other hand, low-quality PVC mats may contain some chemicals that could potentially cause skin rashes for its users. Also, they are not biodegradable, so not a great choice if you are looking for an eco-friendly choice.
TPE (thermoplastic elastomers): This synthetic material combines the qualities of plastic and rubber mats. Because it is synthetic, it does contain chemicals. However, unlike PVC, this material is recyclable and eco-friendly. These mats are easy to clean and durable. They’re also more on the affordable side being synthetic. The cons? The mats tend to lose their grip when they get wet, causing slippage when practicing.
Cork & rubber yoga mat: This is one of the best non-toxic natural materials for yoga mats as it is 100% sustainable & renewable making it a good choice for environmental vegans & eco-conscious yogis. Made from the bark of cork trees, it regenerates, causing no harm to the environment and the cork material may give you a sense of connection with nature. What’s more? The wetter it becomes, the more grip it has. They also can come with many beautiful designs adding aesthetic value. However, they are slightly heavier than other yoga mats, making them a bit difficult to carry when traveling. They can also be quite difficult to clean, though they have antimicrobial properties that can act as a self-cleaning function and make it odorless. You also need to make sure it is fully dry before rolling it up, or it can cause damage.

There are so many choices when it comes to choosing a comfortable, durable, and eco-friendly yoga mat. Choosing the right yoga mat depends on your personal preferences and the way you practice. Try out different types of mats and you could consider checking at Satori Concept for a nice collection of nature-friendly yoga mats. We hope you’ll find your perfect match!

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16 Health Benefits of Vegan Diet and Lifestyle!

September 13, 2021 By Dishan Mendis, Cat Robinson and Reviewed by Dr. Alessandra Glaser (primary care physician, US) 2 Comments

The great shift towards vegan diets has been growing for some time now, recognizing it as a diet with prolonged health benefits.

According to the Academy of Nutrition and Dietetics, “appropriately planned vegetarian, including vegan diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases.”[1]

Youthful looks and long life are some of the claims from enthusiastic followers of vegan & plant-based diets. Reduced risk of heart disease (the biggest cause of death globally), cancer, diabetes, and premature death are other health benefits for more people to be attracted to a vegan diet.

Let’s have a deep understanding of 16 great health benefits the vegan diet & lifestyle could offer:

1. A Vegan Diet is Richer in Many Nutrients

Switching to veganism means the elimination of all animal products and reliance on vegetables, fruits, nuts, seeds, whole grains, and legumes. These foods are rich in fiber, antioxidants, including vitamins A, C, and E, potassium, magnesium, folate and other vitamins & minerals that help towards overall better health.

Contrary to the misconception, you get many plant-based options for protein (beans, pulses, nuts, seeds, grains), calcium (nuts, seeds, beans), vitamin D (sunlight, mushrooms, fortified plant milk), omega 3 (chia seeds, flaxseeds, walnuts), iron (green leafy vegetables), and vitamin B12 (with vegan fortified food or supplements).

If properly planned and balanced, a vegan diet can be enjoyed with many health benefits with no fuss!

2. Lower Risk of Heart Disease (Globally, the Biggest Killer)

According to the World Health Organization (WHO), heart attacks and strokes are the world’s biggest killers [2]. This is where a vegan diet can be a real blessing. Eating fresh vegetables, fruits, legumes, nuts, and seeds linked to lower risk of heart disease.

High blood pressure (hypertension) is also a contributing factor to heart disease. In observational studies, where vegans, vegetarians, and omnivores were compared, vegans seem to benefit the most from their diet because it lowers the risk of high blood pressure [3]. This, in turn, reduces their risk of heart disease.

Further, vegan diets lower the risk of heart disease by reducing LDL cholesterol (known as bad cholesterol) and total cholesterol levels as a result [3].

Not only vegan diet reduces the intake of animal saturated fats which are known to be unhealthy and contain excessive calories, it promotes the intake of HDL cholesterol (good cholesterol). Foods like olive oil, avocado, beans, and nuts can play an important role in this regard.

3. Weight Loss, Another Vegan Diet Health Benefit

Faster weight loss and weight control are other benefits of vegan diets. Many observational studies have shown, vegans generally tend to have a lower body mass index (BMI) than meat-eaters [4].

In one study done over 18 weeks in a corporate setting, the vegan group lost 9.5lb (4.3kg) compared to the non-vegan group who lost only 0.2lb (0.1kg) [5].

The reason why vegan diets are effective at weight loss is that they naturally reduce calorie intake. So a typical vegan doesn’t need to have a special focus on counting calories, which is quite convenient!

Vegan food is also high in fiber, which makes them feel fuller faster. This reduces overeating during meals and cut down on excessive calories. Soluble fiber especially will help in lowering cholesterol & glucose levels which further helps the course.

Maintaining normal weight (normal BMI) improves health in many other aspects as well!

4. Protects Against Certain Cancers

The World Health Organization declared that about one-third of all cancers are preventable through various ways, including diet. Scientists have confirmed that eating at least seven portions of vegetables and fresh fruits lower the risk of developing cancer [6].

According to another analysis, eating more legumes and fiber in plant foods reduce the risk of colorectal cancer [7] and avoiding animal products has been recognized as useful in overall cancer risk reduction [8].

5. Vegan Diet Lowers Blood Sugar Levels and Improves Kidney Function

Lower blood sugar levels, higher insulin sensitivity and up to 50-78% lower risk of developing type 2 diabetes are other privileges vegans enjoy. Studies even show that vegan diets lower blood sugar levels in diabetics better than the diets recommended by the American Diabetes Association (ADA) [9].

This was confirmed by a study on Type II diabetes sufferers. In the study, participants following a low-fat vegan diet were able to improve glycemia and plasma lipids more than the group following the ADA recommended diet.

Apparently, vegans may also have the capacity to lower their insulin intake due to increased insulin sensitivity.

Further, improved kidney function (especially for diabetics) may be another vegan health benefit. Scientific studies have shown that reducing meat (excess protein intake) and substituting with a complete protein like soy may put less stress on the kidney function [10].

6. Better Outlook Leads to Better Health

The World Health Organization defines health as a state of complete physical, mental and social well-being [11].

Doctors have confirmed for decades now that the state of mind accounts for a great number of deteriorated physical conditions.

Fear, guilt, worry, anger, resentment, and grudges may all affect physical health if they are allowed to stay for too long. Conversely, mental states like love, compassion, forgiveness, and generosity seem to have a positive impact on health.

By opting to leave animal products out of their diet & lifestyle (meat, dairy, cheese, eggs, silk, leather, honey, etc.), vegans practice kindness towards all species of sentient creatures and make a contribution towards environmental protection (animal factory farms cause pollution & depletion of natural resources), hence can enjoy a better conscience. This, in turn, contributes to overall wellness and happiness.

It seems to go well with the saying “you are what you eat” and something we should try and reflect upon.

7. Prolong Your Life

We all want to live happy and active lives for as long as we can and enjoy our golden years while watching our grandchildren grow up. Some people even aspire to travel the world in their old age. Unfortunately, various illnesses starting from their middle ages tend to hinder enjoying those aspirations.

A longevity study was conducted on approximately 73, 000 people. The study showed that mortality rate was lower for the vegetarian group (vegan and vegetarian) than for the non-vegetarian group [12].

It is not the only study to discover this either. A recent review of cohort studies found that people who ate the least amount of meat and adhered to that lifestyle enjoyed the greatest longevity.

8. Youthful Looks

Besides helping to prolong your life, you might be interested in knowing how a vegan diet helps in promoting youthful looks, and here’s how,

The high level of nutrients in vegetables, fruits, nuts, and seeds promote better skin and may make you look younger.
Antioxidants in plant-based diets, protect body cells from damage by free radicals, thus preventing early aging. It also aids the development of collagen and elastin which are required for a firm young-looking skin.
Beta-carotene defends against sun damage. The anti-inflammatory properties of plant foods reduce damage from UV light which reduces the risk of skin cancer.
Vitamin A, which helps in the development and maintenance of skin cells leads to supple skin.
Vitamin E slows down aging and diminishes the appearance of scars.
B vitamins and plant-based essential oils improve the complexion by soothing irritated, blotchy & red skin.
Dermatologists recommend the avoidance of dairy products to reduce acne. This is much easier with vegan diets.

This is not to say that a vegan diet is a fountain of youth. Of course, vegans will age with time eventually, but you may age slower if you’re following a balanced and well-planned vegan diet while taking care of other factors for a healthy life (e.g. exercise, better sleep, don’t smoke, etc.).

9. Healthy Digestion with Plant-Based Diets

When you eat more fiber-rich foods with higher water content like vegetables and fruits, you’re doing a favor to your digestion. Meat doesn’t deliver any fiber that adults need (25 grams a day for women, 38 grams per day for men) which you can get from a vegan diet.

The fiber in a plant-based diet will keep waste moving smoothly through your system, avoiding both constipation and even diarrhea (soluble fiber helps diarrhea by absorbing water and adding bulk to stools).

Since a vegan diet promotes healthy weight, it may also prevent unpleasant problems with digestion, such as acid reflux.

10. Arthritis Pain Relief

In one study, 40 arthritis patients were randomly assigned to either a group that followed a vegan diet or a group that continued to eat the omnivorous diet. Participants on the vegan diet reported higher energy levels and better body functioning than those on the omnivorous diet [13].

Another study investigated the effects of a raw food vegan diet on rheumatoid arthritis. The study concluded that there were changes in the fecal microbial flora in the group followed vegan diets, which is linked to improvement in rheumatoid arthritis, than the other group [14].

11. Better Bones

Improved bone health is a great benefit, considering that a lot of aged people suffer from osteoporosis and fractures.

A medical study in Sweden showed that women who consumed more milk had a higher risk of bone fractures [15]. Furthermore, instead of improving bone health, animal protein in dairy products can have a calcium-leaching effect.

Alternatively, consuming calcium from plant-based sources like chia seeds, almonds, etc. & vitamin D from fortified soy milk, hemp milk will cause no harm to bones.

12. Better Hydration with Vegan Diet

The body is composed of around 60% water, and water is lost through normal body functions like urination, sweating, bowel movement, and breathing.

Water helps to maintain normal body functions like digestion, circulation, saliva secretion, transportation of nutrients, and maintenance of body temperature.

While the rule of thumb is to drink around 8 glasses of water per day, you also can meet that level by eating fruits and vegetables. Whilst water content in beef & chicken is approximately 55% – 65%, many vegetables & fruits have a much higher water content of approximately 80% – 95% which will certainly help keep you hydrated.

13. Conserve Your Energy

Plant-based foods are very easy to digest and require little energy, hence after a vegan meal, you’re left with more energy. In contrast, animal products take a lot of energy to digest, which is why people will have a greater need to replenish the lost energy.

14. Sleep Better and Be More Refreshed

People who are overweight tend to suffer from poor sleep [22], and poor sleep can lead to increased weight gain. It’s a vicious cycle that may take a toll on any person who is overweight.

Weight is also a contributing factor in sleep apnea and frequent sleep disruptions increase the risk of high blood pressure, and heart disease.

Sleep disruptions also mean that a person may not get into the deep sleep state and wake up tired in the morning without feeling rejuvenated.

Besides reduced weight, many vegan foods like broccoli, bananas, sweet potatoes, peanut butter, avocados, kale, spinach, squash, almonds, and walnuts, all contain vitamin B6, tryptophan, and magnesium, which help you sleep better.

15. A Reason to be Health Conscious!

A recent article we came across from a person who was not a vegan accepts that vegetarians tend to be healthier in general because,

They are more health-conscious overall
Tend to eat more vegetables
May choose to avoid bad health habits
Engage in more health-oriented activities.

It seems like even non-vegans accept that vegetarians are generally more health-conscious. If vegetarians are health-oriented, there is every reason to believe that vegans would have the same attitude towards health in general.

This is something I can vouch for myself. Since becoming a vegetarian initially and then a vegan subsequently, I know how much I’ve learned about overall vegan health and have made many changes to lead a healthy lifestyle.

One reason for this extra attention is that planned vegan diets require you to know about nutrition and plant-based alternatives for animal products. In the process, vegans tend to learn many other aspects of health and fitness in general.

Another reason we can think, why vegans are generally perceived as healthy is due to the fact that, many vegans may want to set an example and convey the message, how going vegan has helped them in terms of health.

This is a great goal to have for all vegans, irrespective of their motive to go vegan.

All these reasons may prompt them to constantly be educated on health and practice what they learn.

16. Finally, By Avoiding Meat and Dairy You Avoid the Issues Listed Below

Reduce Antibiotic Resistance - health benefits of vegan diet, veganism health benefits. plant based diet health benefits — Antibiotic Resistance (by NIAID – NIH)

By going vegan, you avoid diseases that are carried by meat and dairy milk.

You also avoid the substances that are fed to animals. Here are some of the issues that you avoid when you stop eating animal products,

i. The routine use of antibiotics in farm animals, which are later consumed by people, may lead to antibiotic-resistance in humans. This, in turn, may make antibiotic treatments ineffective [17].

ii. Research has found that red meat contains a compound called carnitine which causes atherosclerosis, the hardening or clogging of arteries. The research findings were published in Nature Medicine. The study found that carnitine converts to trimethylamine-N-oxide (TMAO), a compound that damages the heart. Increased carnitine levels are related to increased risks of heart disease.

iii. Charring meat leads to the development of nitrosamines, a toxin that can cause cancer in the stomach.

iv. Supermarket ground beef contains lean finely textured beef (LFTB)/pink slime that is treated with ammonia gas. Ammonia treatment and the way this additive is produced have raised many concerns. Some countries have even banned the product.

v. Beef and dairy products may contain E.coli which can cause diarrhea, damage to the small intestines, abdominal cramps, dehydration, and kidney failure.

vi. Meat contains a lot of iron. A recent study has found that when meat is eaten in excess, may trigger excess iron levels in the brain which may increase the risk of developing Alzheimer’s disease.

vii. Hormones which are fed to animals and are found in red meat may have the potential to increase risks of cancer. Researchers believe the hormones or hormone-like compounds in red meat increase cancer risk by attaching to specific hormone receptors on the tumors. Hormones added to red meat can increase breast cancer risk as well.

viii. The WHO and the International Agency for Research on Cancer have classified processed meats (ham, bacon, and sausage) as cancer-causing. This has been backed up by scientific research which reported that 50g per day of processed meat increases the risk of colorectal cancer by 18%.

ix. Trichinosis or trichinellosis is a serious illness that humans get from eating under-cooked pork which contains larvae of the trichinella worm. Trichinosis may cause fatal inflammations. Other concerns about pork include:

Taenia solium tapeworm
Hepatitis E Virus (HEV)
Porcine reproductive and respiratory syndrome (blue-ear pig disease)
Nipah virus
Menangle virus

x. Approximately 97% of all chicken breasts have found to contain strains of salmonella. This could leave room for typhoid fever, paratyphoid fever, and food poisoning.

xi. Scientific studies have found that chicken may contain as much as 430 parts per billion of arsenic. According to the Environmental Protection Organization and John Hopkins School of Public Health, “Arsenic is a human carcinogen, and is also associated with increased risks of cardiovascular disease, diabetes, neuropathy, and neurocognitive deficits in children.”

xii. Fish is known to contain mercury which may cause brain damage. Fish can also contain other chemicals like DDT, PCBs, and dioxins which have been linked to cancers and problems of the nervous system. Mercury can damage the brain and nerves of a fetus or a young child. Other issues associated with mercury poisoning are profuse sweating, abnormally faster heartbeat, increased saliva production, and high blood pressure.

xiii. Cow milk doesn’t seem to be a natural food for “adult” humans. Apparently, 75% of the world’s population lose their ability to digest cow milk after infancy by losing lactase enzymes. If we were meant to drink dairy milk after infancy, we would not lose our ability to digest it, wouldn’t we? The 75% who cannot digest milk are no longer classified lactose intolerant but as normal. Those who retain the lactase enzymes are now classified as “lactase persistent.”

Personally, we wouldn’t want to consume something, that our body is not capable of digesting. Better alternatives for good calcium sources would be green leafy vegetables, beans, nuts, seeds, and oranges. These sources also have other advantages like no calcium leaching animal proteins, no cholesterol, providing phytochemicals, and antioxidants as well.

Conclusion

If anyone asks, can vegans be healthy, these 16 health benefits speak volumes! All these vegan health benefits are besides knowing your lifestyle is alleviating animal suffering and limiting environmental damage.

Thus, a vegan diet & lifestyle which include more vegetables, fruits, greens, nuts, and seeds that can improve your health is a great gift you can give to yourself!

Dr. Alessandra Glaser Bio:

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References

[1] http://www.eatrightpro.org/resource/practice/position-and-practice-papers/position-papers/vegetarian-diets
[2] http://www.who.int/mediacentre/factsheets/fs310/en/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
[4] https://www.ncbi.nlm.nih.gov/pubmed/12833118/
[5] https://www.ncbi.nlm.nih.gov/pubmed/23695207
[6] https://www.ncbi.nlm.nih.gov/pubmed/24687909
[7] https://www.ncbi.nlm.nih.gov/pubmed/25739376
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/
[9]https://www.ncbi.nlm.nih.gov/pubmed/16873779
[10]https://www.ncbi.nlm.nih.gov/pubmed/18296369
[11]http://www.who.int/about/mission/en/
[12]https://www.ncbi.nlm.nih.gov/pubmed/23836264
[13]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/
[14]https://www.ncbi.nlm.nih.gov/pubmed/9117178
[15]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212225/
[16]https://www.health.harvard.edu/blog/losing-weight-and-belly-fat-improves-sleep-201211145531
[17]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3234384/

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