5 Things That Might Happen to Your Body When You Give Up Dairy

What to know before you give up dairy

Thinking about eliminating milk, cheese, butter, and other dairy products from your diet? You're not alone. Whether or not to give up dairy—and how to do it—is "one of the top questions I'm asked these days," says Cynthia Sass, MPH, RD, Health's contributing nutrition editor.

One possible reason why so many people are ditching dairy? It's gotten the A-list stamp of approval: Jessica Biel has said she "just feels better" when she doesn't eat dairy, gluten, or wheat; Australian actress Margot Robbie told ELLE UK she avoids it when filming a movie because she thinks it causes breakouts. And earlier this year, Khloe Kardashian told Health she dropped 11 pounds after just two weeks sans dairy. "If I want to lose weight quickly, dairy-free is the way to go," she said.

But can a dairy-free diet really help you lose weight, get clearer skin, and generally feel better? The short answer is that it's different for everyone. "Some people are more sensitive to dairy than others," Sass says, adding that the effects of giving it up can vary from person to person.

But experts stress that quitting dairy is not something to be done spontaneously or without cause. "You don't need to eliminate an entire food group unless there's a legitimate reason," says Keri Gans, RDN, a nutritionist based in New York City.

That said, if you do decide to give up dairy, there are five side effects you might experience. 

You could miss out on some essential nutrients

Before you swap out your 1% for almond milk, it's important to remember that dairy products can be part of a healthy diet. After all, there's a reason why the USDA recommends adults have three cups of dairy per day; milk, cheese, and yogurt are rich sources of vitamin D, protein, and calcium, a critical nutrient for bone health. "It's important to know how to replace them [if you give up dairy]," Sass says.

If you've decided to eliminate dairy, work with a nutritionist to create a diet plan that still includes plenty of these nutrients. "It's not to say that someone who gives up dairy can't get enough vitamin D and calcium, but it's not as easy," says Gans. 

Dark leafy veggies like kale and collard greens, and fatty fish like sardines and canned salmon are good non-dairy calcium sources. Certain brands of plant-based milk and orange juice are also fortified with calcium and vitamin D, Sass notes, although "they're low in protein, so you may need to bump up your intake of foods like eggs, pulses, or salmon to maintain your total protein intake."

If you've eliminated dairy and are having trouble finding calcium and vitamin D alternatives that you enjoy, meet with a nutritionist to discuss whether or not you should start taking a supplement. 

You might lose weight

Wanting to lose weight is often cited as a main motivation to cut out dairy, and Sass acknowledges that doing so may help you shed pounds. "I have had clients reduce body fat after giving up dairy," she says.

An important caveat, though: Weight loss after eliminating dairy "is often due to how they consumed it [before], how much, and in what form," Sass explains. If pizza, mac and cheese, and grilled cheese sandwiches were your go-to meals, and you replaced them with lean proteins, whole grains, and fresh produce, then yes—you'd probably see the numbers on the scale drop.

"It's not dairy itself, it's the way it's being consumed," says Gans. In fact, research suggests that full-fat dairy in particular may actually aid weight loss. In a large 2016 study in the American Journal of Nutrition, researchers found that women who consumed higher quantities of high-fat dairy products had an 8% lower risk of being overweight or obese. One possible explanation: Full-fat dairy contains more calories, which may keep you feeling satiated for longer—and less likely to reach for known weight-gain culprits like sugar and refined carbs. 

You could feel less bloated

"When people inquire about giving up dairy, it's usually because they're feeling bloated," says Gans, adding that the culprit is almost always lactose intolerance. People with this condition can experience bloating and gas, plus severe stomach pain, diarrhea, and cramps when they consume dairy products. The reason: lactose intolerant folks don't produce enough lactase, an enzyme that's important for breaking down a type of sugar called lactase found in milk products.

However, "not everybody with lactose intolerance needs to 100% remove dairy from their diet," Gans says. Cutting back on your overall intake, or consuming dairy products along with other foods (such as cereal with milk instead of ice cream by itself) may be enough to ease symptoms.

If you have a condition that damages the digestive tract, such as Crohn's disease or celiac disease, you may also get relief from inflammatory bowel disease (IBD)–like symptoms when you cut back on dairy. 

Your skin might clear up

Margot Robbie may swear going dairy-free helps her fight blemishes, but the relationship between diet and acne is an ongoing source of debate among dermatologists. Research stretching back to the 1940s suggests at most a weak link between dairy consumption and breakouts. However, some experts believe the hormones in milk products could play a role in exacerbating hormonal acne, and many people do report clearer complexions when they give up these foods.

The American Academy of Dermatology recommends noting any food triggers that seem to aggravate skin, and cutting back with the help of a nutritionist to make sure you're still eating a balanced diet. 

Other skin conditions may improve, too

There's no scientific evidence to back up claims that dairy aggravates skin conditions. That said, some people with eczema and psoriasis report fewer symptoms after they cut back or completely eliminate dairy.

In general, when skin is acting up, a nutritionist may recommend an elimination diet to help pinpoint the offender. Dairy is considered one of the most common food allergens (along with wheat, eggs, soy, fish, shellfish, tree nuts, and peanuts), and is usually one of the groups excluded in such a diet. After a few weeks, food groups are added back to see which one is triggering inflammation.

The bottom line: Cutting out dairy isn't a guaranteed fix for those with psoriasis and eczema. But if you're experiencing a sudden flare of symptoms, it may be worth trying an elimination diet to find out if a particular food is to blame.

7 Essential Vitamins You Need After Age 40

Think of vitamins and nutrients as an army that will fight off age-related ailments. And the best way to build this army is by eating a healthy, well-rounded diet, says Kristin Kirkpatrick, MS, RD, the manager of wellness nutrition programs at the Cleveland Clinic Wellness Institute. While it's always important to eat well, it becomes especially essential around age 40 because that's when the rules start to change, she says.


"Your body probably isn't working the same way at 40-plus as it was at 20," she says. Muscle mass starts to deteriorate, we're much more likely to put on weight, menopause may (or may soon) start, and risk of chronic diseases like cancer, heart disease, and diabetes begins to increase—which means your battle plan needs to start looking a little different.

One of the best ways to stay healthy is by getting enough of the right vitamins and nutrients. Whole food sources are typically a better bet than supplements because they're easier for the body to absorb, Kirkpatrick says. However, if you follow a special diet or have certain medical concerns you may benefit from taking a supplement, too. Ask your healthcare provider what's right for you.

Vitamin B12
Once you turn 40 (and definitely after turning 50), vitamin B12 should be on your radar. It's essential for normal blood and brain function, Kirkpatrick says. And while children and younger adults are likely to get the B12 they need from food—it's in meat and animal products including chicken, fish, dairy, and eggs—B12 is more poorly absorbed as the body ages, typically starting around 50 because that's when stomach acid levels deplete.


Any time after 40 and before turning 50 is a good time to start getting B12 from a supplement or multivitamin. Aim for 2.4 mg per day (the current recommended dietary allowance), though there's no need to worry about taking too much, Kirkpatrick adds. Because it's a water-soluble vitamin, you pee out what you don't need. (Speaking of pee, here's what its color says about your health.)


Calcium
It's hard to know what to think about calcium: A recent analysis of 59 studies designed to measure the role it plays in preventing fractures for men and women older than 50 found that increasing calcium intake—either from foods or supplements—was not likely to significantly reduce fracture risk. And other research has linked calcium supplements to increased risk of heart attack, stroke, and cardiac death for postmenopausal women.

But even though our bones absorb most of the calcium they need earlier in life (typically before age 30), the nutrient does play a role in maintaining bone health later in life, too, according to Kirkpatrick. The nutrient is needed for other basic body functions like muscle contraction, nerve and heart functioning, and other biochemical reactions—and if you're not getting enough calcium from your diet, the body steals calcium from your bones (and weakens them).


The bottom line is that you do need calcium at 40 and beyond, but these latest findings tell us you don't need to go overboard because more calcium does not necessarily mean more benefit and may even be harmful to heart health, she says. Most women can get the calcium they need—1,000 mg a day for women 40 to 50, and 1,200 mg for women older than 50—if they eat a well-rounded diet with calcium-rich foods like dairy, tofu, sardines, broccoli, almonds, and spinach. Women who are vegan and lactose intolerant should ask their physician if taking a supplement may be beneficial.


Vitamin D
D is a biggie, Kirkpatrick says, especially after 40, because it helps protect against the age-related changes that start to kick in.  Vitamin D deficiencies have been linked to diabetes, heart disease, multiple sclerosis, and breast and colorectal cancers—all of which are more likely to crop up the older you get. Plus, D is essential for absorption of calcium in the body, she says.

Dietary sources include fish and fortified dairy, grains, and cereals, but generally, the D you get from food is poorly absorbed. The sun is the best source of the vitamin, but not everyone lives close enough to the equator to be exposed to the strong rays that will deliver the D you need, Kirkpatrick explains. (Check out these other ways to get vitamin D.)

"If you're living anywhere above Georgia, you're probably not getting enough vitamin D from the sun," she says. Plus, you don't absorb it with sunscreen on—and you definitely don't want to be hanging out in the sun without sunscreen (despite any vitamin D benefits). She recommends a D3 supplement (D3 is the type of vitamin D closest to what you would get from the sun). You should be getting at least 600 IU per day (and 800 IU per day after 50), according to current National Institutes of Health recommendations. The tolerable upper limit (i.e., the amount that will not cause harm) is as much as 4,000 IU per day. (And just as an FYI, if you're too low in D, here are the 10 worst things that can happen when you don't get enough vitamin D.)


Magnesium
A key function of magnesium is to help regulate blood pressure, which is especially important for women 40-plus, who are already at risk of high blood pressure due to normal aging. Deficiencies in magnesium have been linked to heart disease, diabetes, and inflammation, Kirkpatrick adds. Plus, it helps the body absorb calcium and plays a role in muscle, nerve, and heart function, as well as blood glucose control.

Your doc can test your magnesium levels if you think you might be deficient (and would need a supplement). But if you're eating a healthy, balanced diet, you're likely to get all the magnesium you need (320 mg a day for women 40 and up) from food, Kirkpatrick says—it's found in dark leafy greens, beans, soy, nuts, seeds, and avocados. Too much magnesium does not necessarily pose health risks but may cause diarrhea, nausea, or cramping.


Potassium
Potassium plays a key role in keeping blood pressure in check, no matter your age, Kirkpatrick says. In postmenopausal women, research has linked higher intake of potassium from food to decreased risk of stroke—though "high" intake was considered approximately 3.1 g, which is still lower than the recommended 4.7 g per day. And the benefits were seen in those getting as little as 2 g per day, says study author Sylvia Wassertheil-Smoller, PhD, a professor in the department of epidemiology and population health at Albert Einstein College of Medicine.

Potassium is definitely a nutrient you want to be getting enough of, but unless your MD prescribes it for another medical condition, Kirkpatrick cautions against taking potassium supplements. Too much potassium can damage the gastrointestinal tract and the heart, and can cause potentially life-threatening cardiac arrhythmias. Most people can get the potassium they need by eating a varied, healthy diet that includes bananas, sweet potatoes, chard, beans, and lentils (these 13 foods have more potassium than a banana). You're highly unlikely to get enough potassium in your diet to be dangerous, Kirkpatrick says. If your doctor does prescribe supplements, she should carefully monitor how they affect you, she says.


Omega-3s
Technically not a vitamin, omega-3 fatty acids still deserve a place on this list because of their myriad health benefits, Kirkpatrick says—and especially because they help counteract some of the negative changes that come with aging, like increased heart disease risk and cognitive decline. Research has shown that omega-3s help lower blood pressure (check out these other ways to lower your blood pressure naturally) and LDL ("bad") cholesterol levels, reduce the risk of heart disease, and play a role in keeping memory and thinking sharp.

In fact, a recent study found that people with higher levels of omega-3 fatty acids in their blood had larger brains and performed better on memory tests, planning activities, and abstract thinking, compared with individuals with lower levels—which suggests that omega-3 fatty acids play a role in maintaining brain health in addition to the other known benefits, says the study's lead author, Zaldy S. Tan, MD, MPH, medical director of the Alzheimer's and Dementia Care Program at UCLA.

Though you can get omega-3s from foods like fish, walnuts, flaxseeds, and leafy vegetables, taking a supplement is a good way to make sure you're getting enough, Kirkpatrick says. Either way, aim for 500 mg if you're healthy, 800 to 1,000 mg if you have heart disease, and 2,000 to 4,000 mg if you have high triglyceride levels. And be sure to ask your doctor about the right dose if you're taking anticoagulant drugs, which can have serious side effects.



Probiotics
Probiotics are not technically vitamins or minerals either, but they're important essentials for women 40 and up, Kirkpatrick says. Mounting evidence suggests probiotics play a role in keeping the gut healthy and weight down, and even in lowering risk of heart disease, diabetes, and stroke—all of which is especially important around 40 when muscle mass starts to decrease, making it easier to put on weight and develop insulin resistance.

And though you can get probiotics in some dairy and fermented soy products like seitan, foods typically will not contain as many strains as a supplement—and each strain comes with its own benefit, some for helping to control weight, others for helping prevent diarrhea. Plus, because probiotics are actually live and active cultures, you won't be able to get them from foods that are cooked or heated.

Probiotics vs. Prebiotics: What You Need to Know

Are you confused about probiotics and prebiotics?  This is a dilemma facing many people, and outrageous marketing claims aren’t helping matters.  So, “what’s the difference?” you may be wondering.

THE PROS OF PROBIOTICS

Probiotics are basically microorganisms that promote health.  They are primarily bacteria that offer health benefits when eaten or supplemented with. There are many different strains of bacteria that offer an array of benefits, ranging from boosting immunity and reducing arthritis symptoms to boosting brain health and fighting cancer.  These bacteria are primarily from the Lactobacilli and Bifidobacteria families. Their names are usually shortened to L. for Lactobacilli and B. for Bifidobacteria when they are listed on the labels of probiotic supplements. For example, L. acidophilus and B. bifidum are two of the main strains naturally present in healthy human intestines. There are, of course, many other strains. They “crowd out” harmful pathogenic bacteria and yeasts in the intestines, helping to prevent and heal disease. 

Unheated or unpasteurized fermented foods naturally contain probiotics, with different foods containing different strains. Since these cultures are typically airborne, there are also regional differences in the type of strains found in food products from different places. Some of the probiotic-rich foods include: sauerkraut, miso, kimchi, and yogurt. However, keep in mind that eating yogurt is rarely enough to obtain the many health benefits of probiotics. Many commercially-available brands of yogurt don’t contain “live cultures.” If you’re choosing one, be sure to choose one that says “live cultures” on the label.  While the claim doesn’t guarantee that the cultures are intact, it may increase the odds.  If they are subjected to excessive heat during the manufacturing, processing, transportation, or storage of the products, the probiotic content will drop.

Sauerkraut, miso, kimchi, and other fermented foods are also sensitive to heat so if they sit on grocery store shelves at room temperature you can bet they were pasteurized and don’t contain any remaining probiotic cultures. Choose products from the refrigerator section of your natural food store that are labeled “unpasteurized” for the probiotics to remain intact.

DISPELLING THE MYTHS ABOUT PREBIOTICS

Prebiotics are the food that probiotics feed on to enable them to populate the intestines. Many food products and supplements come with claims that they contain prebiotics that are necessary for probiotics to work but that isn’t the whole story. In most cases, adding prebiotics to packaged foods or supplements isn’t necessary and is really more of a marketing gimmick in my opinion. Here’s why: Prebiotics are carbohydrates such as sugars, starches, and fiber and are found in all plant-based foods. Beneficial bacteria feed on these substances in our gut and proliferate, improving gut health and overall health. If you eat fruit, or fiber- and carbohydrate-rich whole grains and beans, your body likely has all the prebiotics it needs. But, you’ll have to make a concerted effort to eat more fermented foods or take probiotic supplements to get adequate probiotics. 

If you read “contains FOS” or “fructooligosaccharides” keep in mind that “oligosaccharides” are simply sugar molecules, and “fructo” means that the sugars are derived from fruit. If you eat fruit or other carbohydrates, which break down into natural sugars, you’re probably getting all the prebiotics you need. Inulin is a type of fiber that is also touted as a popular prebiotic; and while it may be beneficial, it isn’t necessary in most cases. Some of the best sources of prebiotics include: Jerusalem artichokes, leeks, onions, garlic, chicory root, asparagus, bananas, dandelions, endive, radicchio and burdock. Eat more of these foods and other foods rich in fiber to give the beneficial bacteria a boost.

Make sure you’re drinking plenty of water if you’re eating probiotic-rich foods or taking probiotic supplements because, like you, the beneficial bacteria need water to function. 

Turmeric has great health benefits but should be taken with caution

What is turmeric?

Turmeric, sometimes called Indian saffron or the golden spice, is a tall plant that grows in Asia and Central America.

The turmeric that we see on shelves and in spice cabinets is made of the ground roots of the plant. The bright yellow color of processed turmeric has inspired many cultures to use it as a dye. Ground turmeric is also a major ingredient in curry powder. Capsules, teas, powders, and extracts are some of the turmeric products available commercially.

Curcumin is the active ingredient in turmeric, and it has powerful biological properties. Ayurvedic medicine, a traditional Indian system of treatment, recommends turmeric for a variety of health conditions. These include chronic pain and inflammation. Western medicine has begun to study turmeric as a pain reliever and healing agent.

Keep reading to find out more about how turmeric might benefit your health, as well as some of its negative side effects.

Positive side effects of turmeric

It's anti-inflammatory

The Arthritis Foundation cites several studies in which turmeric has reduced inflammation. This anti-inflammatory ability might reduce the aggravation that people with arthritis feel in their joints. The foundation suggests taking capsules of 400 to 600 milligrams (mg) of turmeric up to three times per day for inflammation relief.

It can relieve pain

Many people, including doctors, cite their own anecdotal experience with turmeric as a pain reliever. The spice is reputed to relieve arthritis pain as well.

Studies seem to support turmeric for pain relief, with one noting that it seemed to work as well as ibuprofen (Advil) in people with arthritis in their knees. Though dosing recommendations seem to vary, those who participated in the study took 800 mg of turmeric in capsule form each day.

It improves liver function

Turmeric has been getting attention recently because of its antioxidant abilities. The antioxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins. This could be good news for people who take strong drugs for diabetes or other health conditions that might hurt their liver with long-term use.

It may help reduce the risk of cancer

Curcumin shows promise as a cancer treatment. Studies suggest it has protective effects against pancreatic cancer, prostate cancer, and multiple myeloma.

It can aid your digestion

Part of the reason that turmeric is in curry powder is because it adds an element of deliciousness to food. But turmeric can also play an important role in digesting that food. Because of its antioxidant and anti-inflammatory properties, turmeric can contribute to healthy digestion.

It's used in ayurvedic medicine as a digestive healing agent. Now Western medicine has begun to study how turmeric can help with gut inflammation and gut permeability, two measures of your digestive efficiency. Turmeric is even being explored as a treatment for irritable bowel syndrome.

Negative side effects of turmeric

It can upset your stomach

The same agents in turmeric that support digestive health can cause irritation when taken in large amounts. Some participants in studies looking at the use of turmeric for cancer treatment had to drop out because their digestion was so negatively affected. Turmeric stimulates the stomach to produce more gastric acid. While this helps some people's digestion, it can really do a number on others.

It thins your blood

Turmeric's purifying properties may also make you bleed more easily. It's not clear why this happens. Other suggested benefits of turmeric, such as lowered cholesterol and lowered blood pressure, probably have something to do with the way turmeric functions in your blood.

People who take blood-thinning drugs like warfarin (Coumadin) should avoid consuming large doses of turmeric. 

It may stimulate contractions

You may have heard that eating foods seasoned with curry can stimulate labor. Although there's little clinical data to back up this claim, studies suggest turmeric can ease symptoms of PMS. So there may be something to the old wives' tale.

Because of its blood-thinning effects alone, pregnant women should avoid taking turmeric supplements. Adding small amounts of turmeric as a spice to food shouldn't be a problem.

The takeaway

It appears that there are health benefits to including turmeric in your diet. The golden spice supports immune health, helps relieve pain, and can aid in digestion, among other things. But because of some of its side effects, turmeric may not be worth taking for some people.

It's important to use caution when deciding whether turmeric is something you need to try. As with any alternative therapy, speak with your doctor before you use turmeric to treat any health condition that you have.

Study spells out huge health benefits by cutting back sugar in sugary drinks

More than 150,000 Australian deaths could be prevented if the energy content of sugary drinks was cut by around a third, a new report by The George Institute for Global Health has found.

If sugary drink manufacturers were forced to reformulate their products, it would save $8 billion over the lifetime of the Australian population, research at The George Institute has found.

The study published in Nutrients examined the lifetime health benefits of reducing the energy/sugar content of sugary drinks by either 5 percent or 30 percent.

The study also examined the effect of reducing the packaging sizes of single serve bottles or cans to 375 ml.

All scenarios delivered significant health gains, but a mandatory reduction in energy content of 30 percent saw the greatest benefit, with an extra 822,835 healthy life years gained over the lifetime of the Australian population.

Lead author Michelle Crino, of The George Institute's Food Policy Division, said the results were a clear demonstration of the harm sugary drinks are causing.

"There is overwhelming need to reduce the amount of sugar in these drinks and we have shown that not only will it benefit the lives of millions of Australians, it will also save the government and the taxpayers many hundreds of millions of dollars too.

"Other countries have led the way in tackling the over consumption of these drinks and it's now high time Australia follows in their footsteps."

Key Findings

• A 5 percent mandatory reduction would lead to an extra 144,621 healthy life years and savings of $1.5 billion.
• A 30 percent mandatory reduction would deliver cost savings of $8 billion and 822,835 extra healthy life years. It would avert at least 150,000 premature deaths - about 47,000 from type 2 diabetes alone and thousands more from heart disease and breast cancer.
• Capping the size of a single serve drink to 375 ml would deliver health savings of $750.8 million and 73,883 extra healthy life years gained.

The study also modelled what would happen if the food industry followed the UK's lead and signed up to a voluntary pledge to reduce the energy content of sugary drinks by 30 percent. It led to savings of $1.8 billion and an extra 173,410 healthy life years gained.

The costs for delivering any of these interventions was also estimated. A joint mandatory kJ reduction and package size reduction would cost $210 million.

Co-author Professor Bruce Neal, Senior Director of The George Institute, said: "We know that sugary drinks have no health benefits whatsoever and are a key contributor to the obesity crisis.

"But what we now have before us in black and white are the sheer numbers of lives that can be saved if industry made just moderate changes to the drinks it sells.

"This isn't about putting the sugary drink industry out of business, it's about corporate responsibility. Industry could implement these changes within 12 months if it chose to.

"And the effects would be immediate and profound - thousands living healthier lives, free of the symptoms of obesity and tooth decay, and at much reduced risks of stroke, heart disease and diabetes."

Does Apple Cider Vinegar Truly Have Health Benefits?

If you haven’t heard or read on social media or in health-related articles about the benefits of apple cider vinegar, you might be accused of being “behind the times.”

A Cure-All?

Apple cider vinegar, or “ACV” as people refer to it – often adding a hashtag – has drawn much attention over the years for its purportedly endless health benefits. The benefits cited include weight loss, teeth whitening, acne treatment and diabetes management. But is #ACV the cure-all it’s alleged to be?

While traditional media outlets and bloggers continue to tout the health benefits of apple cider vinegar, little science backs up most of these claims. In fact, people who use apple cider vinegar as “prescribed” by trending conversations may be doing themselves more harm than good.

Natacha Borrajo, a registered dietitian with Baptist Health Primary Care, says the much-touted health benefits have yet to be proven by true scientific research.

“There’s really very little scientific evidence that apple cider vinegar does all that it has been credited with over the past decade or so,” Ms. Borrajo said. “While the stories we hear about dandruff control and improved cardiovascular health from apple cider vinegar are interesting, we simply haven’t studied these claims enough to start recommending ACV as a daily supplement.”

What has shown promise is apple cider vinegar’s effect on the digestion of starch, which may prove beneficial to diabetes patients and explain the weight loss that has been credited to ACV.

Apple Cider Vinegar and Diabetes

A study conducted at Arizona State University and published in 2004 by the American Diabetes Association tested the effects of apple cider vinegar on insulin sensitivity in individuals with insulin resistance, often called “pre-diabetes,” and in patients with type 2 diabetes. The findings revealed that acetic acid – a key chemical compound found in all types of vinegar – helped lower the amount of insulin needed to digest starchy carbohydrates, like those found in white bread and potatoes. For people with lower insulin levels, as in pre-diabetics and diabetics, the finding suggests consuming safe levels of apple cider vinegar or other types of vinegar – balsamic, pomegranate, white distilled and wine – could help keep blood sugar from spiking after meals containing starches.

ACV and Weight Loss

Ms. Borrajo says this effect of vinegar on insulin production could also prove beneficial to people without insulin sensitivity. “The acetic acid in vinegar limits the absorption of carbohydrates by our bodies,” she said. “That means fewer calories are being consumed and some weight loss may occur.”

But she cautions that the weight-loss benefits are minimal and suggests replacing carbohydrates with non-starchy vegetables, such as leafy greens, carrots and eggplant, along with fiber sources, as the best approach to limiting calories for healthy weight loss. Furthermore, some undigested food components, feed and promote the growth of healthy bacteria living in our intestines, according to studies surrounding “prebiotics” and the “gut microbiota.”

Potential Dangers of Apple Cider Vinegar

While the regulation of our blood sugar levels is no doubt a beneficial side effect of consuming vinegar, Ms. Borrajo warns that those on insulin and medication to regulate insulin production should speak to their doctor before starting an apple-cider-vinegar regimen.

“If your medication dosage is based on insulin levels without vinegar, that dosage may need to be adjusted if you begin regular consumption of vinegar,” she said. She also stresses that apple cider vinegar, or any other type of vinegar, has not been proven to prevent or cure diabetes, so it should not be considered instead of prescribed medications.

She also advises against drinking apple cider vinegar straight, which can be too acidic for tooth enamel and the esophagus. For those who want to introduce vinegar into their diet, Ms. Borrajo recommends diluting 1 to 2 tablespoons of it in at least 8 ounces of water and drinking it right before any meals. The author of the 2004 study from Arizona State University, Carol Johnston, told Timemagazine earlier this year to keep the total daily intake of vinegar to 4 tablespoons or less.

ACV and Food

Ms. Borrajo says an even better way to minimize the negative effects of too much vinegar is to incorporate it into a healthy meal. She recommends eating a salad or non-starchy vegetables and applying vinegar or a vinaigrette mixture to add flavor. Similarly, using vinegar instead of salt to marinate lean meats can provide an alternative to drinking diluted vinegar, which can be hard to swallow.

Moreover, Ms. Borrajo suggests getting back to basics when it comes to eating healthy will likely diminish the need for any trendy remedies. “Keep it simple,” she said. “Be sure your diet includes complex carbohydrates, such as vegetables and fiber. These help maintain a stable glucose level throughout the day. Plus, their calorie count and nutritional value promote overall wellness and a healthy weight.”

Now that advice is easy to digest.

7 Everyday Habits That Could Give You A Yeast Infection

Got yeast? Yes, you might—even if you’re not burning, itching, or noticing weird discharge when you wipe. Yeast, which is actually a fungus called candida, pretty much always hangs out in the vagina in small numbers. “Yeast likes warm, damp places,” says Nina Ali, MD, assistant professor of Obstetrics and Gynecology at Baylor College of Medicine.


Most of the time, that's okay: It’s too acidic in a healthy vagina for yeast to multiply and cause infection. But it doesn’t take much to change a vagina’s pH level and give yeast the green light to take off, which might be why 3 out of every 4 women will have a yeast infection in their lifetime. And once you get one, you’re more likely to get others, though doctors aren’t quite sure why. (Here are 9 highly effective treatments for vaginal yeast infections.)

Whether or not you're naturally prone to this problem, you might unknowingly be raising your risk by making one or more of these common mistakes.


Letting sugar dominate your diet
You don't have to eat chocolate cake to flood your blood with glucose. Sugar seems to lurk in everything, from ketchup to bread to peanut butter and more. (Watch for these 6 secret sugar bombs you're buying at the grocery store.) And when you consistently take in too much, it can lead to a host of problems—including yeast infections. “If there's more glucose available in your body, that's an energy source for the yeast,” says Ali.

High blood sugar can also throw off the pH balance in your vaginal area, which allows yeast to thrive. So perhaps it's not surprising that recurrent yeast infections are common among people with diabetes. In some cases, they may be a sign that diabetes is on the horizon, says Michael Cackovic, MD, an ob-gyn at Ohio State’s Wexner Medical Center.


Running errands in your gym clothes or swimwear
The longer you wait to change out of sweaty or wet clothes, the longer you surround your vagina with moist, damp, humid conditions that are perfect for yeast to grow. “Everybody's on the go, jetting from workouts to pick up groceries or this and that,” says Ali. But if you don’t take the time to change into something dry, you’re setting the stage for infection.

Cotton underwear can be a comfortable choice, but it may also hold on to dampness, says Cackovic. “It's like wearing a towel, essentially,” he says. He recommends choosing moisture-wicking fabrics that pull water and sweat away from your skin. But more important than your fabric choice is keeping things fresh and dry: If the clothes near your crotch are damp, change them as soon as you can.

Burning the midnight oil
Are you a night owl? Do you sit up surfing channels or your smartphone until the wee hours? Your lack of sleep is likely doing a number on your immune system. When you don’t get quality shut-eye, your body isn’t well-equipped to fight off infections, and that includes yeast infections. In fact, any habit that keeps you from maintaining good health—staying stressed, not exercising, eating poorly—can wreak havoc on your body’s defenses, says Ali. (Having trouble sleeping? Try these 12 foolproof natural sleep remedies experts swear by.)

Squeezing into tight jeans
Any clothing that’s pressed up against your crotch creates a dark and damp haven for yeast to thrive. Your clothes should be breathable, so that any sweat you get can evaporate quickly. “Anything tight creates that situation where things can't get aired out,” says Cackovic.

Being very overweight can also be problematic. Yeast is a fan of skin folds, and if you have them in your nether regions and don't keep them dry it's easy to end up with infections both within and beyond the vagina. (Skin rashes are common.)


Having sex without protection
Although a yeast infection isn’t technically a sexually-transmitted disease, it may be possible to get it from your partner during sex. “Generally, it doesn't get passed that way, but when women keep coming back with recurrent infections sometimes we do ask the partner to get treated to see if that helps," says Ali. (Sex is also one of these 8 most common causes or UTIs.)

Men who are uncircumcised have a slightly higher chance of passing on yeast, since their foreskin creates a dark, damp area where it can hang out. Your risk also goes up every time you have a brand-new partner, because everyone has different flora, says Cackovic.

Stretching out your tampon time
Ever hit the end of a really busy day and realize you can’t remember the last time you changed your tampon? Bad mistake. Anything you put in your vagina can upset the bacteria and pH balance. “You definitely don't want to forget about anything that's inserted in the vagina,” says Ali.

Using pads or a menstrual cup? Make sure you change (or empty) those often, too. And don't even think about douching: It only makes your body have to work harder to restore its natural bacteria balance.


Using hormonal birth control
The cells in your vagina are very sensitive to estrogen and other hormones found in oral contraceptives, patches, and hormonal IUDs, so when you start using one of these methods it may alter your vagina’s environment and up your risk of getting a yeast infection. (Try these 10 non-hormonal birth control methods.) Luckily, studies show that this risk goes down over time, so if you've been on the Pill for years it's unlikely to start causing a problem now.

Also good to know: Sometimes birth control can change your discharge enough that it can fool you into thinking you have a yeast infection when you don’t. Anytime you're unsure, consult an expert before heading to the drugstore. “See your doctor, let them take a look under a microscope, and come up with a plan based on that,” says Cackovic.