Healthy Insights

Polycystic Ovary Syndrome (PCOS) presents unique challenges, especially concerning weight management. This guide provides ten actionable insights to help individuals with PCOS achieve a balanced, healthier lifestyle.

One of the first steps in managing PCOS-related weight issues is prioritizing protein in every meal. Protein helps stabilize blood sugar, improve satiety, and reduce the likelihood of insulin spikes. Consider adding sources such as lean meats, legumes, and eggs to your meals. Healthy fats, particularly omega-3s found in fatty fish (like salmon) and nuts, can combat inflammation commonly associated with PCOS.

Mindful eating can prevent overeating and improve digestion. By paying close attention to hunger and fullness cues, individuals with PCOS can avoid consuming excess calories. Additionally, staying hydrated can prevent the body from confusing thirst with hunger. Aim to drink plenty of water throughout the day.

Portion control is another essential element of a PCOS-friendly diet. Visual aids, such as using smaller plates, can help manage portion sizes and prevent overeating. Additionally, limiting processed foods is key. Processed foods often contain high levels of unhealthy additives, sugars, and refined carbs, which can exacerbate PCOS symptoms. Instead, focus on whole foods like fruits, vegetables, and whole grains.

Sleep plays a critical role in managing PCOS symptoms. Aim for 7-9 hours of sleep each night to help regulate hormones, support metabolism, and manage weight. Establish a consistent sleep schedule and incorporate a relaxing bedtime routine to improve sleep quality.

Stress has a direct impact on PCOS by increasing cortisol levels, which can lead to weight gain and worsen symptoms. Techniques such as meditation, deep breathing exercises, and yoga are effective ways to manage stress. These practices help balance hormones and promote overall well-being.

Exercise is crucial for weight management in women with PCOS. A combination of cardio (e.g., walking, cycling, or swimming) and strength training helps improve insulin sensitivity, build muscle, and burn calories. Aim for at least 150 minutes of moderate aerobic activity per week, paired with strength exercises twice a week.

PCOS is a complex condition that requires regular monitoring by healthcare professionals. Regular health check-ups allow for timely adjustments to treatment plans and early detection of related health conditions, such as diabetes or cardiovascular issues. Consult with your healthcare provider regularly to ensure you're on the right track.

These insights are not a one-size-fits-all solution. Every individual’s journey with PCOS is unique, so it's important to work with healthcare professionals to develop a plan that is both sustainable and effective for you personally.

Successfully managing PCOS requires a holistic approach that combines dietary modifications, lifestyle changes, exercise, and regular medical supervision. By focusing on all these aspects, individuals with PCOS can significantly improve their symptoms and overall quality of life.

"Remember, these insights should be tailored to individual needs and implemented under the guidance of healthcare professionals."

By making small, consistent changes in diet, lifestyle, and exercise, individuals with PCOS can achieve long-term success in managing their weight and health. Prioritizing both mental and physical well-being is essential for sustainable improvements.

Polycystic Ovary Syndrome (PCOS) affects millions of women worldwide, often leading to hormonal imbalances, weight gain, and metabolic challenges. However, effective management can start with simple lifestyle modifications—diet and exercise. These are the cornerstone treatments for PCOS, providing more than just weight management; they also help with hormonal regulation and insulin sensitivity.

A low glycemic index (GI) diet has been particularly effective in managing PCOS symptoms. A low-GI diet includes foods that cause gradual increases in blood sugar, avoiding spikes that worsen insulin resistance. Examples of low-GI foods include whole grains, fruits, vegetables, and lean proteins.

By focusing on these nutrient-dense foods, women with PCOS can help stabilize blood sugar levels, which in turn can reduce inflammation, improve ovulation, and promote overall health. Additionally, avoiding processed sugars and refined carbohydrates is critical for maintaining balanced insulin levels.

When it comes to exercise, a balanced combination of aerobic and resistance training is ideal for PCOS management. Regular physical activity can reduce insulin resistance, improve cardiovascular health, and help regulate hormones. Aerobic exercises like walking, swimming, or cycling, combined with strength training routines like weightlifting or bodyweight exercises, have been shown to significantly alleviate PCOS symptoms.

Even small changes, such as adding 15 minutes of moderate activity three times a week, can have substantial benefits.

Diet and exercise offer more than just physical improvements. These lifestyle modifications can help regulate hormones, reduce inflammation, improve insulin sensitivity, and boost mental well-being. For women with PCOS, even modest weight loss (5-10% of body weight) can lead to significant improvements in menstrual regularity and fertility.

Stress and sleep are often overlooked when managing PCOS, but they play a critical role in hormone regulation. Chronic stress and poor sleep quality can exacerbate symptoms, leading to worsening insulin resistance and hormonal imbalances.

Stress increases cortisol levels, which can negatively impact insulin sensitivity and worsen PCOS symptoms. Mindfulness meditation, yoga, and regular physical activity can be excellent ways to manage stress. These practices not only help reduce cortisol but also improve overall mental health.

Good sleep hygiene is another essential factor. Women with PCOS often experience sleep disturbances, including sleep apnea. Establishing a consistent sleep schedule, avoiding screens before bedtime, and creating a relaxing environment can greatly improve sleep quality, leading to better hormonal balance.

The relationship between stress, sleep, and PCOS is complex and bidirectional. PCOS can cause both stress and sleep problems, which in turn worsen PCOS symptoms. By managing stress and improving sleep, women can break this cycle and experience better health outcomes.

“For many of my patients with PCOS, making targeted changes to diet and exercise has been transformative. It’s not about drastic measures, but consistent, sustainable changes.”

Incorporating these changes into your routine can have profound impacts on your PCOS management. Whether it's optimizing your diet or improving your stress levels and sleep, small steps can lead to significant, long-term improvements.

Start Tiny: Begin with habits that take less than two minutes to complete. This makes it easier to start and builds momentum for larger changes.

Use Habit Stacking: Attach new habits to existing routines. For example, do a brief stretching routine right after brushing your teeth in the morning.

Design Your Environment: Make healthy choices easier by adjusting your surroundings. Keep healthy snacks visible and easily accessible, for instance.

Implement the Two-Day Rule: Never skip your habit two days in a row. This allows for occasional slip-ups without derailing progress.

Track Your Progress: Use a habit tracker or journal to monitor your consistency. This provides visual motivation and helps identify patterns.

Practice Self-Compassion: Be kind to yourself when you miss a day. Treat it as a learning opportunity rather than a failure.

Focus on Identity: Frame your habits in terms of identity (e.g., "I'm a person who exercises regularly") rather than just actions.

Use Implementation Intentions: Create specific if-then plans for when and where you'll perform your habits.

Celebrate Small Wins: Acknowledge and reward yourself for consistency in your habits, no matter how small.

Conduct Regular Habit Audits: Periodically review your habits to ensure they still align with your goals and values, adjusting as necessary.

Are you a young person who thinks that sleep apnea is an older person's disease? Oh, are you a young person who thinks that sleep apnea isn't a big deal? Well, think again on both counts. A new study shows that sleep apnea could be silently damaging your heart. We spoke to Doctor Pujol at the Health Standard, and this is what she had to say.

Yeah, this is a big one. A groundbreaking study reveals a startling connection between sleep apnea and serious heart problems, even in young adults. That's right. Young adults, not just older folks with sleep apnea, are facing higher risks of high blood pressure, metabolic syndrome, and even angina. In fact, the risk of young persons developing any type of heart disease is more than three times higher.

You should know that undiagnosed sleep apnea isn't something to ignore. If you snore loudly, feel exhausted even after a full night's sleep. If you have any of these symptoms, it may be time to talk to your doctor. Early treatment can make a world of difference for your heart health. Sleep well and protect your heart for years to come.

Sleep apnea is not just an issue for older adults. Young people need to be aware of the risks and take steps to ensure their heart health is not compromised. Consult with a healthcare professional if you suspect you may have sleep apnea.

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In this article, The Medical Experts @ The Health Standard, share their expert insights of the findings and provide Hawaii residents with evidence-based recommendations for protecting their health.

Why This Matters to You

A new study from Penn State University suggests that prunes may play a significant role in supporting bone health in postmenopausal women. This research is particularly relevant for women in Hawaii County, Hawaii, because maintaining strong bones can significantly impact quality of life and independence.

Incorporating prunes into your daily diet could help preserve bone density and strength, potentially reducing your risk of fractures and osteoporosis. This simple dietary change offers a natural, accessible way to support bone health, especially important for women experiencing age-related bone loss. While more long-term research is needed, this study provides encouraging evidence for the potential benefits of prune consumption on bone health.

We approached our panel of health experts and they added some color to these findings.

Dr. Puja Uppal, Family Medicine, commented: "Engage in weight-bearing exercises by incorporating activities like walking, dancing, or low-impact aerobics into your routine. These exercises stimulate bone formation and improve balance, reducing fall risk. And, you should know that a social mind is a healthy mind. So, while you're dancing your way to a healthy body, you're also working to improve your mental health."

Regular bone health monitoring: Dr. Adriana Davis, DO, recommends: "Schedule your bone density scans, especially if you're over 65 or have risk factors for osteoporosis. Early detection is key to preventing fractures."

Want more personalized health insights from top doctors? Subscribe to our free evidence-based health newsletter.

Optimize calcium and vitamin D intake: Dr. Shelandra Bell, DO, also noted that "...while prunes are beneficial, they don't replace calcium and vitamin D or any other prescribed medicines that your doctor may have put you on. This is not the time to just stop taking those--please have a conversation with your doctor before you stop any prescribed medicines."

Reduce fall risks at home: Dr. Lindsay, Boik-Price, an emergency room physician cautioned: "You should conduct a home safety assessment. Remove tripping hazards, improve lighting, and consider grab bars in bathrooms. Strong bones are crucial, but preventing falls is equally important."

Bone density preservation: The study found that daily prune consumption impacted factors related to fracture risk, particularly in the tibia (shin bone).

Maintenance of bone strength: Women who consumed prunes maintained bone density and bone strength and preserved bone structure, especially in cortical bone.

Potential fracture risk reduction: The research suggests that regular prune consumption could help reduce the risk of fracture in postmenopausal women.

Study limitations: The researchers note that while these results are promising, longer-term studies, with larger populations, are needed to fully understand the effects of prune consumption on bone health.

While more research is needed, prunes show promise as a natural approach to supporting bone health for postmenopausal women in Hawaii County, Hawaii. By incorporating 4-6 prunes into your daily diet, along with other bone-healthy habits, you can take proactive steps to maintain your bone strength and reduce fracture risk. Remember, small dietary changes today can lead to stronger, healthier bones tomorrow. As research continues, consult with your healthcare provider to determine the best approach for your individual bone health needs.

Read the study in Osteoporosis International. (Visit Here)

Read More: The Truth About Treating Constipation with Prunes and Butter | Doctor Explains.

Health Standard Newswire: Weak Bones Can Turn a Simple Misstep into a Life-Changing Event.

Weak bones pose risks beyond just fractures:

Did you know there were 656 deaths from accidents in Hawaii in 2021?

23.6% of you in Hawaii County have been screened for cholesterol in the past 5 years.

8.7% of you in Hawaii County have been diagnosed with diabetes.

36.4% of men, age 65 and older, in Hawaii County are up to date on their core preventative services.

34.4% of women, age 65 and older, in Hawaii County are up to date on their core preventative services..

Health Facts That Matter: The health data mentioned above have a direct impact on your physical well-being and play a crucial role in determining your overall health outcomes.

The Health Standard Newswire.

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HSTK
And we're going to link that article below. So, here's what you need to know. Dr. Neligh, researcher at the French Medical Institute, had this to say: Coffee has over 1000 compounds in it, and we're just starting to research and understand them. She talks about the fact that coffee increases alertness but also increases relaxation. For some people, coffee is a way to stay awake, whereas others need coffee to fall asleep.

00;00;45;08 - 00;01;07;29
HSTK
Dr. Neligh is researching these confusing perspectives of coffee. She said that they have the evidence that coffee contains compounds that are good for the heart. Black coffee offers protection against diabetes. And coffee does not increase the risk to cancer. But of course, with all this good news, there has to be some common sense. And here's what Dr. Puja, publisher of Health Stuff to Know, had to say:

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Dr. Puja
"Just remember, folks, with caffeine comes calories. Don't overdo coffee with too many sugars and heavy creams and try to keep coffee consumption below 400 milligrams of caffeine a day. That's going to be around four to five cups a day. Oh, something that I tell my patients with high anxiety is be extra careful with how much caffeine you drink."

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HSTK
Just like mom has always said: Everything, but do it in moderation!

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HSTK
And looking at story number two comes to us from the world of weight loss. So the evidence continues to mount that cutting calories and eating at the right time of the day leads to longer life, at least for mice. A new study published by the Harvard Hughes Medical Institute shows that calorie restriction when combined with time restrictive eating, actually boosts your life.

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HSTK
You live longer. So here's what you need to know. The study argues that the benefits of calorie restriction are most seen when you eat during your active hours. So for us humans, we're talking about when we're often about, that means in the middle of the day, maybe towards the evening, but we should restrict are eating during the late night sessions.

00;02;19;09 - 00;02;44;20
HSTK
The benefits of eating during active hours included weight loss, improved glucose regulation, a lower blood pressure, and overall reduce inflammation in your body. That's all good stuff. All right. And our doctors take home message for this was that look, this is a study that was done in mice, not in humans. So we've got some work to do. Second, we're definitely learning more about our bodies metabolism and how it responds to eating at the right time.

00;02;45;08 - 00;03;13;06
HSTK
But this is what we know for a fact. Eating during our down hours, eating late at night. Those have huge negative effects to our overall health Jumping from weight loss. Let's move on to diabetes health. Here's what you need to know for today. The FDA has approved a new medicine to treat type two diabetes Share this with anyone you know who's on type two diabetes medications.

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HSTK
The new drug is called her turns appetite. So the news is making the rounds because this medicine is going to be delivered by injection. And you only need to get it once a week. So we spoke to Dr. Publisher of Health Stuff to Know, and this is what she had to say.

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Dr. Puja
This is great news. We need all the tools available to fight her battle against diabetes. Turns out the tide belongs to a class of medicines that's proven to reduce both your weight and agency. That's great. But there's something that we don't know yet. We don't know if this medicine is also going to be effective in providing heart health protection.

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Dr. Puja
And that is a very important if you have diabetes. So I'm telling my patients for now, this news is great. Your doctor may prescribe tears, appetite to you. Just make sure you talk to your doctor about other medicines that are also proven to provide heart health protection if you have diabetes.

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HSTK
Thank you, doc. And for now, please keep in mind the most common side effects are nausea, diarrhea and vomiting. And the medicine, unfortunately, may not be available from all insurance carriers. Talk to your doctors about it.

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HSTK
Well, we're moving fast, aren't we? Off to mental health. So this is what you need to know. There's a new study out, and the news, unfortunately, is not so good. The study showed that most young people who are struggling for mental health issues are not being treated effectively. In fact, over half of all young people struggling with mental health issues are not being treated properly.

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HSTK
The study showed that young people in this case, it's people between the ages of 18 and 25. These young people were not being treated due to issues of cost, social stigma and even fear of job repercussions. Not to sound too condescending here, but listen, we've got to do better. The article in Time magazine said it best. Untreated depression can be dangerous.

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HSTK
Our team of doctors here at Health Stuff to Know would like you to know that many of the medicines for mental health are actually available very cheaply. A quick search and good hour showed that some medicines could be had for as little as $4.42 for the entire month. Please, please understand that untreated or self treated mental health can put you in a very negative space.

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HSTK
You don't deserve that care and help is available. Go talk to your doctor.

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HSTK
OK. Jumping from that piece of mental health. Let's go on to another story in the world of mental health. So another medicine is making the news. It's called Hell Break. This is a new non stimulant medicine that's been approved for ADHD. And here's what you need to know. Halle Berry is a non stimulant medication that raises the level of the neurotransmitter and hormone nor epinephrine in your brain by increasing the amount of nor epinephrine you actually are increasing the amount of dopamine in your brain.

00;06;02;23 - 00;06;23;17
HSTK
And this helps for those who have ADHD. Now, one problem with this medicine is that it's expensive. It's going to be roughly $320 or so a month. The good news here is that doctors already have a good set of medicines that they can prescribe, which do the exact thing that Calgary does. For example, we talked to a doctors Wellbutrin, and Effexor is what they talked about.

00;06;24;07 - 00;06;45;02
HSTK
These two medicines have effects that are similar to Calgary, that have results that are similar to Calgary, and they're much, much cheaper. A quick search and good hour showed me that I can get a monthly dose of Wellbutrin for as little as $7 a month. Now we said this here before. Please understand that untreated or self treated mental health can put you in a very negative space.

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HSTK
You don't deserve that. Care and help are available Go and talk to your doctor.

00;06;57;03 - 00;07;25;03
HSTK
All right. Jumping to our last story, I'm going to talk to you about senior health. Here's what you need to know. We know that most vitamin supplements don't work, but here is a list of some medically proven vitamins that you may need as you get older for Optimum Brain Health. So if you're over 55, listen up. Vitamin B12, vitamin B6, folate, vitamin D, and you need to make sure that you're not deficient in some micronutrients like iron.

00;07;25;12 - 00;07;47;28
HSTK
You need these for good, optimal mental health. You're going to go take a blood test to determine if you have low levels of these in your system. And if the results indicate that you've got low B12, B6, zinc, iron, whatever. Then your health team will most likely prescribe you OTC supplements to fix the deficiency. It's a very common myth that as we get older, our brain functions are automatically reduced.

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HSTK
It's simply not the case. Here's what Dr. Zak at Health Stuff. You know how to say this is not true at all. And don't let anyone tell you otherwise. You may need supplements here and there, and that's because your body needs them. And that's OK. All right, gang. That was our walk around the human body. I hope you had fun.

00;08;05;16 - 00;08;13;13
HSTK
And as always, share this with someone who may need this information. This is not all just for you. I hope to see you tomorrow. Pip. Cheerio.

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Dr. Puja
Bye bye.

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Speaker 1
So that's what the study found, that pollutants in the air can actually trigger heart attacks in you. The study found that air pollutants like carbon monoxide, and nitrogen dioxide. And by the way, this is stuff that's very common cigarettes. This stuff can lead to an immediate worsening of your heart's health. I spoke to Dr. Puja publisher of the newsletter Health Stuff to Know, and this is what she had to say.

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Speaker 2
Hey, everybody, look, the bottom line here is that we need to start understanding that pollution is having a direct impact on our bodies. This is no longer just a theoretical discussion, you guys. We have the proof.

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Speaker 1
And finally, guys, for some of you, you may actually have a bad heart or bad lung help. And there's nothing wrong with this. So our doctors recommend that you consider wearing masks on days where you have heavy pollution in the atmosphere. This is going to help reduce the harm to your lungs.

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Speaker 1
So they're hinting social media is bad for you. Time magazine said it best. And here's the quote. Experts can't agree on how much screen time is too much for adults. And the content you're consuming actually matters more than the overall time you spend on your phone. So this is basically the conversation about are we spending too much online?

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Speaker 1
And the new study now seems to be indicating it's not about the time we're spending online, it's how we're spending that time. Many people are surprised to learn that spending too much time on social media can lead to depression, anxiety and even obesity. Yeah, because you're not getting enough sleep, you're overeating. And this, of course, leads to weight gain So I reached out to Dr. Puja and I said, "Listen, Dr. Puja, I'm spending too much time and punishing my eyes and my mind."

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Speaker 1
"What should I be doing?"

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Speaker 2
Yeah, if you struggle with anxiety, or depression, start tracking the amount of time you're spending on social media. And if it's too much, please reduce it. Limit your time in social media to about 60 minutes a day. And if you're spending more time, don't be shy. Just tell me about it.

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Speaker 1
So the idea here is that by getting fresh fecal transplants from young, healthy people, we may be able to replenish our damaged gut. And this will help us as we get older So we spoke to a doctor and as a f.y.i. This is what they had to say. We're not quite at the level where people can go and get cosmetic fecal transplants before this starts happening and before this becomes a thing on tick tock, more science needs to be done.

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Speaker 1
Oh, and also, please consider getting a colonoscopy. You need to make sure that you catch any signs of colon cancer and catch them early. And you need to know here that cancer screenings are covered by your insurance. So that's always nice.

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Speaker 1
All right. This ship keeps moving. We're off to mental health, moving away from GI Health. Here's what you need to know. What you've been feeling has now been proven with science. New research is suggesting that federal loan forgiveness could actually improve overall levels of help in America and lower the overall cardiovascular risk. So this fascinating a new study published in the American Journal of Preventative Medicine shows that people who have failed to pay down their student debt or people who've taken on new debt, these people actually had a much higher risk of getting heart disease.

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Speaker 1
It's scary, but science is now starting to show that anxiety and financial pressures that come from having outstanding debt can be mentally crippling and life long lasting. And what's scary to me is that we now have science that's showing that this is also starting to affect our physical health. So if you are indebted, if you're in a lot of debt, please consider talking to a debt counselor.

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Speaker 1
Please consider talking to your doctor about depression and anxiety. This is not something you need to be facing by yourself alone.

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Speaker 1
So it's simple enough if you or anyone you know is taking diuretics and renin angiotensin system inhibitors such as Lasix and lisinopril. Caution ahead. You need to let your doctor know that you're taking ibuprofen on the regular. And frankly, this is one of the reasons why this story is so important, because it shows you the importance of letting your doctor or your health care team know about all the Ötzi medicines that you're taking, the over-the-counter medications, because you can get a lot of cross reactivity or you could get a lot of different type of side effects.

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Speaker 1
So this is what Dr. Puja had to say.

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Speaker 2
The bottom line here is this too much ibuprofen could actually be causing you harm through medicine side effects. So it's important that you let your doctor know how much ibuprofen you're actually taking. So to make life easier for everybody, I'm going to add a simple document below that you can fill out and take in to your doctor.

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Speaker 1
Or a gang. That was our little walk around the human body for today. I want you to come back tomorrow and I ask you, please share these files. Please share this podcast with your friends and loved ones. Everything you listen to does not have to apply to you directly. You may know someone struggling with these issues, and it may help them to get some clarity directly from doctors.

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Speaker 1
So that's what we do from health stuff to know. I hope to see you tomorrow. Pip Pip. Cheerio.

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Speaker 2
Bye bye.

So much news! 

The background: A new study finds that vegetarian and meat eating children have similar growth and nutrition, but not weight.  Being underweight can be a sign of malnutrition and can indicate that one's diet isn't enough to support appropriate growth.

The big picture: But this does not mean, at least according to the study, that vegetarian children are malnutrioned. They just could be eating less fatty foods like fried chicken.

Know this: Our doctors at Health Stuff TO Know indicate that vegetarian children should be monitored for vitamin B12 and vitamin D deficiencies and for the micronutrient iron. All of these values can be found from a simple blood test.

Next steps: The thing to keep in mind here is that your child's weight can be a very good indicator of their nutritional and physical health. If you see any dramatic weight gains or losses, it's time to talk to your pediatrician. Determine if there are any vitamin or micronutrient deficiencies.