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Look after your heart this February

katieguest — Wed, 08 Feb 2012 08:00:50 +0000

February is National Heart Health month which is an initiative supported by the British Heart Foundation (BHF). It is aimed at increasing individuals’ awareness on how to look after the health of their hearts and to ultimately reduce the number of heart disease related deaths. BHF state; “Our vision is of a World where people do not prematurely die of heart disease.”

Eating a diet full of fruit and vegetables is good for supporting a healthy heart (5.)

There are many ways in which we can protect our heart, and bodykind‘s Nutritionists have often written about these. Back in March, Ani Richardson wrote about the benefits of eating a diet full of fruit and vegetables and the benefits of Pecans in relation to heart disease. Nadia Mason wrote about how a daily nutritious smoothie may reduce the risk of diabetes and heart disease in August and in September wrote about Turmeric and Cinnamon being excellent spices for a healthy heart. There is continuous research conducted on heart health and it’s more important than ever to take actions to protect it.

In January this year, the BHF released some statistics (1.) that show heart attack death rates dropped dramatically in the early years of the new millennium, falling by more than half. The research, funded by the British Heart Foundation (which is important to note), showed an average of 5% drop in heart attacks each year from 2002 through to 2010. Whilst these figures are impressive, there are still over 30,000 people who have a cardiac arrest outside of hospital each year – many of who die before medical help arrives. That is why is it so important to prevent a heart attack in the first place – as they say; “prevention is better than cure”.

There are many nutrients that can benefit heart health and an overall balanced and wholefood-based diet full of fruits and vegetables are essential for this. One study (2.) published by the American Journal of Clinical Nutrition in 2011, found that there was a large reduction in coronary heart disease risk in men and women that had a diet rich in green leafy vegetables (such as spinach and kale) as well as olive oil (often associated with the Mediterranean lifestyle).

More specifically, one of the main nutrients which you can include in both your diet and in supplement form for heart health are omega 3 fatty acids. These essential fatty acids are generating a large amount of popularity for their multitude of beneficial health effects. They are found in oily fish such as mackerel, salmon, herring and sardines as well as in flaxseeds, walnuts and soya beans. If you don’t eat fish on a regular basis you may want to consider a fish oil supplement (or flaxseed if you cannot eat fish) in oil or capsule form . One recent study (3.) published in the Annals of Internal Medicine in 2011, investigated circulating Long-Chain Omega-3 Fatty Acids and the incidence of coronary heart disease in 2,735 older adults between 1992 and 2006. The researchers found that the total level of fatty acids circulating in the blood systems of these patients was associated with lower levels of coronary heart disease.

Another study (4.), also in 2011, looked into the possibility that early menarche (a risk factor for developing cardio-metabolic diseases) could be related to vitamin D deficiency in early age. After investigating the plasma vitamin D concentrations for 242 females for an average of 30 months, they found that early menarche was indeed twice as likely in vitamin D deficient females as those that were not vitamin D deficient. The authors concluded that Vitamin D deficiency is associated with earlier menarche and therefore the possibility of increased risk of developing cardio-metabolic diseases. Vitamin D is found in oily fish (again), cod liver oil, eggs and dairy products as well as in supplement forms.

As well as these nutrients, B vitamins (more specifically folic acid, B6 and B12) which are found in whole grains, meat and eggs, help to keep our arteries healthy. Vitamins E and C can also keep our heart healthy and antioxidants and bioflavonoids found in a variety of fruit and vegetables are also a great addition to any diet or supplement regime to reduce the level of free radicals in the body that can harm the heart.

Exercise is also must, even if it’s just a brisk walk around the office car park on your lunch break to get the blood circulating. Aiming for 30 minutes 3-5 times per week is the ideal. Perhaps try walking to the shop instead of driving or take the steps instead of the lift. Why not consider getting a group of friends together and organising a walking or bike-riding club? The possibilities are endless with exercise and it doesn’t have to mean slogging away on the treadmill for hours in the gym!

Written by Katie Guest and Lauren Foster

References

(1.) BHF

(2.) Benedetta, B., Masala, G., Saieva, C. et al (2011) Fruit, vegetables, and olive oil and risk of coronary heart disease in Italian women: the EPICOR Study. American Journal of Clinical Nutrition, Vol. 93, no. 2, 275-283.

(3.) Mozaffarian, D., Lemaitre, R.N., King, I.B., Song, X., Spiegelman, D., Sacks, F.M., Rimm, E.B. & Siscovick, D.S. (2011) Circulating Long-Chain ω-3 Fatty Acids and Incidence of Congestive Heart Failure in Older Adults: The Cardiovascular Health Study. A Cohort Study. Annals of Internal Medicine, 155: 160-170.

(4.) Villamor, E., Marin, C., Mora-Plazas, M. & Baylin, A. (2011) Vitamin D deficiency and age at menarche: a prospective study. American Journal of Clinical Nutrition, Vol. 94, no. 4, 1020-1025.

(5.) Image courtesy of Grant Cochrane

The benefits of diet on Polycystic Ovary Syndrome (PCOS)

katieguest — Wed, 30 Nov 2011 12:30:40 +0000

Polycystic Ovary Syndrome (PCOS) is a very common female endocrine (hormone secreting glands) condition which is characterised by excessive androgens (mainly the male hormone testosterone) in the blood and anovulation (no ovulation). This leads to underdeveloped ovary follicles which are unable to fully release their eggs, then becoming attached to the ovary edges and developing into excess amounts of egg filled cysts (polycystic). Symptoms of PCOS often include sub-fertility, irregular periods, acne, excessive hair, insulin resistance and obesity which can all be extremely distressing for the individual. Consequently, low self esteem and depression are also common for sufferers.

Diet has been shown to be a powerful influence on the symptoms of PCOS

A review (1) on PCOS published last year (2010) in the Proceedings of the Nutrition Society journal looked into the roles that diet and weight have on the symptoms. The review reports on the great impact weight loss has for those that are obese as it helps with insulin resistance and reduces the male hormone testosterone, which then improves ovulation and fertility. However, weight is not the only concern with PCOS and diet has also been shown to be a powerful influence on the symptoms. Due to the link between PCOS and insulin resistance, low glycaemic index diets (which include foods which release glucose in to the blood slowly and steadily to prevent sugar highs and lows) have been shown to benefit insulin sensitivity and the menstrual cycle for sufferers. These foods include beans, lentils, whole wheat pasta, brown rice, nuts, salmon, meat (excluding red meat), all vegetables except green peas, sweet corn and carrots and fruits such as apples, oranges, grapes and pears among many others. As you can see from this list of healthy foods, low G.I foods are a great addition to any diet as they also keep you fuller for longer, are packed with nutrients, and can help with weight management as well. In addition to these foods, the authors of the review also commented on reports that fatty acids may help with the symptoms of PCOS as they reduce the levels of abdominal fat and liver fat, and new research suggests that fatty acids may also reduce androgen secretions, which again can benefit PCOS symptoms.

The fantastic effects of food on PCOS was also recently addressed on the Channel 4 programme Food Hospital which many of you may have seen, where a young lady was suffering with the classic symptoms previously described. After 12 weeks of improving her diet aiming to reduce the amount of testosterone in her body (by including the foods mentioned earlier, lots of fresh fruit and vegetables and limiting junk food), the sufferer significantly reduced her symptoms. She also had a considerable boost to her self esteem as her facial hair had reduced and she had lost weight. The results were positive and are a good representation of how powerful food can be for our health, and supports any efforts to make more healthy diet and lifestyle choices.

Written by Lauren Foster

References

(1) O’Connor, A. Gibney, J. and Roche, H.M. (2010) Metabolic and hormonal aspects of polycystic ovary syndrome: the impact of diet. Proceedings of the Nutrition Society, 69, 628–635.

Natural solutions for more energy

admin — Thu, 27 Oct 2011 08:00:53 +0000

Are you the type of person that jumps out of bed every morning with a smile on your face as soon as your alarm goes off, ready and waiting to face the day? Do you remain full of energy and on full pelt for the rest of the day before having a great night’s sleep every night? Or are you more likely to hit snooze on your alarm as much as possible before you absolutely have to get up? Then day-dream about your bed as your energy levels drop through the floor throughout the day?! If you are more likely to be the latter, you are most certainly not alone.

A persistent lack of energy is one of the most common complaints in both men and women across the nation. Daylight, and more importantly sunlight, has a great effect on our overall energy levels. Historically we are used to being outside all day benefiting from the effects of sunlight. Modern living, however, results in the majority of us spending large amounts of time indoors, deprived of sunlight and this causes problems with our body’s natural rhythm and well being.

Officially summer comes to an end this weekend with clocks going back an hour. This signals the start of dull days with very limited and less intense sunlight and even less opportunity to benefit from the sun. This can bring about a reduction in energy levels for much of the population and reduced daylight can, in some cases, cause Season Affective Disorder (SAD) – sometimes known as Winter Depression. As a result many people begin to dread the winter months. There are, however, many natural ways to combat low energy and SAD. Balancing your circadian rhythm is a great way to do this.

Below we have drawn up a brief guide on how you can boost your energy levels and prevent the frequent desire for those 3pm snoozes!

Early Morning (approx 6.30am – 9am)

A boiled egg with wholemeal toast will provide you will a slow and sustained release of energy throughout the morning. (1)

Your Internal Bodyclock is in its “awakening” mode at this stage. Your metabolism is slow and rising. Your body temperature, blood pressure and cortisol levels are all also increasing, signalling to your body to wake up. You may feel ‘groggy’ first thing and crave that morning cup of coffee or a bowl of sweet, sugary breakfast cereal. This may give you a rapid increase in energy, but it will also leave you with an energy slump once the initial effects have worn off. This is where people can fall into the habit of regular caffeine or sugary snacks in an attempt to maintain this feeling.

There are better ways to boost your energy and replenish the low blood glucose levels that have developed during sleep. Try adding a slice of lemon to hot water – this has natural sugars and also helps cleanse the digestive system (having the effect of a bit of a mini detox) ready for the day ahead. Also opt for high fibre breakfasts such as 100% pure rolled porridge oats with a handful of fruit and seeds or a boiled egg with wholemeal toast. These kinds of foods will provide you with a slow and sustained release of energy throughout the morning, keeping you full for longer and reducing those energy slumps.

Try to get out in the daylight as much as possible in the morning as this will wake your body up for the day. The winter days will prevent many people from being able to do this, therefore you may wish to try using a sunrise alarm clock, like the Lumie Bodyclock Starter in the mornings. This will stimulate your brain into waking gradually, balancing your circadian rhythm and your cortisol levels, which has the added bonus of being able to also support your immune system and stress levels.

Morning until Lunch (approx 9am – 2pm)

As your cortisol levels are still increasing you are more alert and efficient and your mental capability has reached its peak of the day. This means your concentration, memory and focus are all waiting to be utilised. So use this time to get all your lingering tasks done!

You could also try using a SAD light for 30 minutes every day for energy stimulation. The effectiveness of SAD Lights is measured in lux, which is the level of light intensity that you would normally get from the sun. A SAD light with 10,000 lux is recommended for those who want to see the most benefits.

Also avoid drinking coffee at this time as this can cause the swift rises and falls in energy levels. Instead you could try green tea, which is packed with antioxidants and contains much less caffeine per cup. Other teas are also great options such as ginger tea, which is good for digestion. Peppermint, fennel and camomile are also good options.

Females should take extra care too. A lack of energy can be due to low iron levels and coffee has been shown to reduce iron stores in the body. Make sure your levels are topped up by eating foods rich in iron such as meats, some fish and leafy greens such as spinach. Consider taking an iron supplement and remember to take this with vitamin C to help its absorption. B vitamins are also great for energy – You could try adding a multivitamin with extra B Complex, such as Viridian High 5 Multi Vitamin to your daily routine.

Another helpful tip is to try to get outside during your lunch break – the fresh air and daylight can do wonders to prevent that mid-afternoon slump. When choosing your lunch, choose slow-release carbohydrates such as brown rice or wholemeal bread rather than refined carbs such as white bread or crisps. Also ensure you have some protein in your meal too – such as lean chicken, fish, beans or pulses.

Afternoon (approx 2pm – 5pm)

Your cortisol levels start to drop which can often lead to drowsiness or that mid-afternoon slump. It’s best to avoid the temptation for biscuits or chocolate for a sugar boost at this time. If you must have a snack, try a small piece of minimum 70% quality dark chocolate or some dried fruit, nuts or seeds. Make sure you prioritise your tasks for the afternoon so you know exactly what you need to achieve before home time. That way you can go home happy and content with the day. ‘A well spent day brings happy sleep’ after all. Also taking in deep breaths is great for energy levels and can help reduce stress and aid concentration.

The Lumie Bodyclock Active, which gradually dims helping your brain to naturally switch off

Evening (approx 5pm – 10pm)

As the evening progresses your melatonin levels start to increase (the hormone that prepares your body for sleep) and your digestion slows. Try to avoid snacking in the evening and heavy meals before bed time. This will require a lot of digestion as insulin is less effective at night. Also your digestive system will struggle to cope with excess amounts of food before bed and this can lead to weight gain as well as disruptive sleep – contributing to an imbalanced circadian rhythm. It is best to avoid all stimulants such as coffee, tea and alcohol as much as possible at this time as these can also disrupt your sleep.

A bad night’s sleep can cause low energy the following day and contribute to reduced mental performance. This can cause stress and lead to a spiral of stress and disrupted sleep which is hard to get out of. If you have trouble drifting off at night, try a sunrise alarm clock with a sunset feature like the Lumie Bodyclock Active. The light gradually dims helping your brain to naturally switch off. If a sunset feature is not for you, then try spraying lavender on your pillow or rubbing some lavender sleep therapy balm on your body to help you switch off.

In addition to these helpful tips, specific nutrients that can support energy levels are:

Magnesium – found in leafy green vegetables such as spinach and kale
Vitamin B Complex – found in brown rice and wholemeal bread. If you supplement this, it is best taken as a “complex” of B Vitamins
Alpha Lipoic Acid (ALA) & Acetyl-l-Carnitine (ALC) – Found in green foods such as broccoli, spinach and some red meats
Co-Enzyme Q10 – found in fish, organ meats such as liver and whole grains
Iron – found in a multitude of food sources, such as red meat, beans and pulses, leafy green vegetables, tofu and fortified breads and cereals
Ginkgo Biloba – a widely available supplement or combined in an energy supplement such as Femergy

Consistent poor energy levels should be treated seriously. If you think the cause of your low energy levels is more than poor diet you should always consult your GP or Natural Health Practitioner.

Written by Katie Guest and Lauren Foster

References

1. Image courtesy of Simon Howden.

Back To School – Part 2- Healthy Lunch Boxes & Nutritious Snacks

admin — Thu, 01 Sep 2011 12:00:31 +0000

Following on from our last blog on ‘Back to School Children’s Nutrition‘, this time we are looking at some healthy ideas for lunch boxes which can often be somewhat of a headache for busy mums and dads.

Take a look at some of our ideas and try them out this term.

Add some salad to a sandwich and go for different types of bread such as pitta bread, wraps and baguettes, and always go for wholemeal seeded rather than white bread. (2)

Adding a piece of fruit or two such as an apple, banana, orange, or a handful of grapes to your child’s lunch box is just as easy as adding a bag of crisps or a chocolate bar and no more time consuming. Try testing out different fruits with your kids especially if yours are particularly fussy to see which ones are for them. Vary the fruits so that your kids don’t get bored and you can even experiment with trying some unusual fruits such as dragon fruit, passion fruit, star fruit, lychee or any other exotic fruits you can get your hands on. Kids love these as they are so unusual and intriguing to look at. Also give a thought to growing your own fruit and vegetables as your kids will be dying to try the fruits of their labour. Getting your kids to squeeze the juice out of fruit to make lollies or blending them to make a smoothie is also a very enjoyable way for your kids to get more of their 5 a day.

According to the School Foods Trust (1) packed lunches should include:

Fruit and vegetables (at least one portion of each every day).
Meat, fish or other non dairy protein (e.g. lentils, kidney beans, chickpeas, hummus, peanut butter) every day.
Oily fish at least once every three weeks.
A starchy food such as bread, pasta, rice, couscous, noodles, potatoes or other types of cereal every day.
Dairy such as milk, cheese, yoghurt, fromage frais, or custard every day.
Drinks: non flavoured water, fruit juice, yoghurt or milk drinks, smoothies.
No snacks such as crisps. Instead nuts, seeds, vegetables and fruit (with no added salt, sugar or fat.) are acceptable. Cakes and biscuits are to be limited and preferred only as part of a balanced meal.
No processed items such as dippers and cheese strings etc.

Using this method will help you to come up with ideas for your child’s lunch boxes. For example you could try different salads such as pasta salad or potato salads with fish (especially oily fish like salmon or mackerel to provide fatty acids which are great for brain function, concentration and learning) or chicken or tinned fish for those wishing for the quick and easy. Alternatively, beans such as pinto or kidney beans make a great addition to salads and provide both protein and fibre. Mixing with a little light salad cream or olive oil and balsamic vinegar, makes for a really tasty and easy lunch. You could even just use some of the left over pasta (especially wholemeal for balanced blood sugar levels) or potatoes from dinner the day before to make the lunches, and even make enough for your lunch too. Add an apple (for fibre, vitamin C and the antioxidant quercetin known to benefit hayfever and lower health risks) and a yoghurt (for dairy to help build strong bones and teeth) to the box and your good to go.

Also, if it has to be a sandwich, then mix it up a bit, add some salad, and go for different types of bread such as pitta, wraps and baguettes, and always go for wholemeal seeded rather than white bread to ensure blood sugar levels are balanced and kids are fuller for longer. The fibre content will also ensure that our kid’s digestive systems are functioning correctly and they are warding off risks of illnesses and diseases.

Adding a piece of fruit or two to your child’s lunch box is just as easy as adding a bag of crisps or a chocolate bar and no more time consuming. (3)

As kids love to use their hands when they are eating, including dips such as hummus or cottage cheese are fun additions and also a healthy option as they contains lots of vitamins, minerals and amino acids. Include some vegetables such as chopped carrots (for vitamin A, providing benefits to eyes and skin) and peppers (for vitamin C and beta carotene), or even breadsticks or crackers for dipping and they will have a great time at lunch.

Food enjoyment is an important part of eating especially for children therefore it is worth experimenting with different methods. Making the foods look appealing or adding a sauce or a dip to the dish are great ways to introduce a new food to their diet. Once they’ve eaten the particular food a few times, they generally start to enjoy it and you never know you may find them asking for it in their packed lunches rather than you suggesting it to them.

Processed foods such as packaged ready meats, chocolate, crisps, biscuits and cakes should be kept to a minimum throughout the whole family for consistency. Also, remember that you as a parent are a role model, so try to eat healthy foods in front of them so they can see how much you enjoy them (even if you may not).

It may be a time consuming process getting your child to try and enjoy eating healthy foods but it is definitely worth it for the wide range of health benefits provided.

Written by Lauren Foster

References

1. School Foods Trust (2008) Oldfield Park Infants’ School Packed Lunch Policy and Guidelines (Online):

2. Image courtesy of healingdream.

3. Image courtesy of Ambro.

The Sun Chlorella guide to a healthy gut – Part 2

admin — Thu, 04 Aug 2011 09:00:56 +0000

Continuing from Wednesday’s blog post on gut health, the team at Sun Chlorella follow on with the second part of their 10 point guide to the facts and fictions of gut health.

Sun Chlorella® ‘A’ is a natural green algae whole food supplement from Japan.

Sun Chlorella expert nutritionist Nadia Brydon, is on hand to separate the fact from the fiction when it comes to keeping your guts healthy.

“The most important thing when managing your digestion is to identify the causes and stop the patterns that lead to pain and discomfort. Once you know how healthy your gut is you’ll be able to prevent any bloating.” says Nadia.

Don’t eat fruit – FICTION!

Candida overgrowth is a major cause of bloating and is essentially fermentation inside the gut. Foods that encourage fermentation include sugar and that means sugar in fruit too. However, not all fruit causes bloating. Avoid citrus fruits but stock up on bananas, figs, blueberries, mango and papaya instead.

Supplements don’t work – FICTION!

If you are susceptible to bloating and trapped wind there are a number of effective and natural solutions.

Sun Chlorella® ‘A’ - a natural green algae whole food supplement from Japan – is Nadia’s number one choice for bloating as it contains a staggering range of nutrients including around 10% fibre, to help move food through the system more effectively. Due to its special component – the Chlorella Growth Factor (CGF) – Sun Chlorella® ‘A’ re-stimulates the growth and repair of cells, including the growth of good bacteria (Lactobacilli) four-fold once it’s absorbed, which aids digestive health*.

Nadia explains, “Taking Sun Chlorella® ‘A’ on a daily basis helps to keep the gut healthy and happy by acting as an ‘intestinal broom’ and cleansing the bowel. Chlorella has the highest known concentration of chlorophyll – the green pigment found in plants that converts water, air and sunlight into energy – and this helps to bind to any toxins in your intestines, preventing absorption and eliminating them as waste.”

Other options include activated charcoal – an age old remedy to help ease the feelings of trapped wind. Peppermints or warming peppermint tea will ease digestion whilst fennel seed tea or chewing fennel seeds or dill seeds after a meal can also help prevent bloating.

Increase your fibre intake – FACT!

Diet is really important. Avoid bread and any processed or low glycemic foods and try to eat fresh foods instead. Cutting down your intake of foods which are low in fibre – and therefore ‘bind’ inside your gut – such as eggs, chocolate, red meat, cheese and processed foods will help reduce bloating too. A supplement such as Sun Chlorella® ‘A’ also contains fibre which can help to move food through your system.

“Taking Sun Chlorella® ‘A’ on a daily basis helps to keep the gut healthy and happy by acting as an ‘intestinal broom’ and cleansing the bowel.

Food mixing can lead to bloating – FACT!

Bloating can often be caused by the slowing down of digestion caused by mixing incompatible foods (such as protein and carbohydrates) at meal times – which have different digesting times. Bread, along with lactose and gluten, is also high on the list of causative factors.

Stress can lead to gut discomfort – FACT!

Stress is a huge factor as it can cause tension in the body which in turn interrupts the digestion process. Try to find time to unwind at the end of each day – simple breathing exercises, a relaxing bath or even meditation could help the body to de-stress.

* a recent review of research concluded that the potential of chlorella to relieve symptoms, improve quality of life and normalize body functions in patients suffering with ulcerative colitis (a long-term (chronic) condition affecting the colon and causing inflammation of the intestines), suggests that larger, more comprehensive clinical trials of chlorella are warranted; A Review of Recent Clinical Trials of the Nutritional Supplement Chlorella Pyrenoidosa in the Treatment of Fibromyalgia, Hypertension, and Ulcerative Colitis, Randall E Merchant, PhD, and Cynthia A. Andre, MSc

Written by Nadia Brydon

The Sun Chlorella guide to a healthy gut – Part 1

admin — Wed, 03 Aug 2011 12:00:09 +0000

Todays blog is provided by the experts at premium supplement brand Sun Chlorella. In parts 1 and 2, their expert nutritionist discusses the fact and fiction surrounding the topic of gut health.

‘Beat the bloat’ How healthy is your gut? Fact & Fiction

Many aspirations to get more energised and active in the summer months are often thwarted by the common issue of bloated bellies. To help our collective tummies beat the bloat, nutritionist Nadia Brydon from premium supplement brand Sun Chlorella, is on hand to separate the fact from the fiction when it comes to keeping your guts healthy.

NADIA BRYDON’S GUT HEALTH FACT & FICTIONS

Breathing and exercise are particularly important to help the digestion process and ‘burn’ off the food we eat.

Exercising when bloated will aggravate the condition – FICTION!

Breathing and exercise are particularly important as the gut needs air to help the digestion process and ‘burn’ off the food we eat. Try to take exercise in the open air for half an hour each day. If you’re bloated, a gentle walk will give you energy and the movement will facilitate your digestion. Exercise that focuses on the abdominal muscles or uses controlled breathing is excellent as it strengthens the muscles in this area.

Don’t drink alcohol – FICTION!

If you are heading out for a few drinks just make sure you go prepared. Take Sun Chlorella® ‘A’ to help balance the pH in the gut before you head out, drink plenty of water throughout the night, and try to keep food simple and light. Keep peppermints and chamomile teabags in your bag to have after your meal.

Eight hours sleep a night will help your tummy – FACT!

Sleep is a must and a good eight hours a night will give optimum benefit. It has been found that those sleeping less than this develop an increased desire for sugary type foods – due to lack of energy – which can ferment in the digestive tract and cause bloating.

Keep hydrated – FACT!

Always remember to drink lots of water throughout the day and try to drink before or after a meal rather than during. Drinking up to eight glasses of water a day is the best ‘laxative’ nature can provide!

Visit the loo regularly – FACT!

Irregular bowel movements can cause bloating and it is important to empty the bowels on a daily basis. For each main meal taken in, there should be a bowel movement to make space for the next meal. Otherwise foods ‘back up’ and ferment leaving the gut feeling full and bloated. To help keep the bowels regular, eat fibre-rich fresh fruit, vegetables and seeds such as flaxseeds, hemp seeds, sunflower and pumpkin seeds.

Don’t miss the second part of Sun Chlorella guide to a healthy gut in the next bodykind blog on Thursday 4th August 2011.

Written by Nadia Brydon

A protein-rich breakfast may prevent food cravings and overeating

admin — Tue, 14 Jun 2011 12:00:22 +0000

A recent study has found that eating a protein-rich breakfast reduces feelings of hunger throughout the day (1). Skipping breakfast has been linked with overeating, weight gain and obesity. Those who regularly skip breakfast have 4.5 times the risk of obesity as those who consume breakfast regularly (2).

A recent study has found that eating a protein-rich breakfast reduces feelings of hunger throughout the day. (3)

Researcher Heather Leidy recently conducted a study to determine whether the type of breakfast we eat might also affect hunger and feelings of fullness. She assessed hunger and satiety by measuring self-perceived appetite sensations. The researchers also used functional magnetic resonance imaging (fMRI) to identify activity in specific areas of the brain related to food motivation and reward.

The study was conducted on overweight teenage girls who habitually skipped breakfast. One group of participants was given a regular breakfast of cereal and milk for seven days, while a second group ate a higher protein breakfast. On the seventh day, the participants completed appetite and satiety questionnaires. They were also given a brain scan which recorded the brain’s response to images of food prior to lunch.

Compared to skipping breakfast, both types of morning meal led to increased fullness and reduced appetite before lunchtime. The brain scan confirmed that activity in regions of the brain that control ‘food motivation and reward’, or the desire to eat, was reduced at lunchtime when breakfast had been eaten earlier. Additionally, the protein-rich breakfast led to even greater changes in appetite, feelings of fullness and desire to eat.

Leidy advises caution in interpreting the results of this preliminary study, as the sample size was small. The initial findings indicate that eating a protein-rich breakfast might help to control appetite and prevent overeating in young people. “People reach for convenient snack foods to satisfy their hunger between meals, but these foods are almost always high in sugar and fat and add a substantial amount of calories to the diet.” Liedy said. “Incorporating a healthy breakfast containing protein-rich foods can be a simple strategy for people to stay satisfied longer, and therefore, be less prone to snacking,”

Protein-rich breakfasts can be simple and quick to prepare. Try a couple of poached eggs on a slice of wholegrain toast, unsweetened museli with natural yoghurt, or a couple of slices of rye bread spread with peanut butter. Or for those who love their usual breakfast cereal, you can boost the protein content by sprinkling on a protein powder such as Higher Nature’s Hemp Protein.

References

1. Heather J. Leidy, et al. Harris. Neural Responses to Visual Food Stimuli After a Normal vs. Higher Protein Breakfast in Breakfast-Skipping Teens: A Pilot fMRI Study. Obesity, 2011; DOI: 10.1038/oby.2011.108.

2. Ma, Y., Bertone, E., Staneck, EJ., et al. Association between Eating Patterns and Obesity in a Free-living US Adult Population. American Journal of Epidemiology, 2003; DOI: 10.1093/aje/kwg117.3.

3. Image courtesy of Simon Howden.

Written by Nadia Mason

Following cancer prevention guidelines may lower risk of death from all causes

AniKowal — Wed, 25 May 2011 12:00:48 +0000

Cancer prevention is a topic that I have written about previously in my blog posts. There is evidence to suggest that eating a healthful diet and exercising regularly may help to reduce the risk of getting cancer. A newly published study (1) has found that “Adherence to cancer prevention guidelines for obesity, diet, physical activity and alcohol consumption is associated with lower risk of death from cancer, CVD [cardiovascular disease] and all-causes in non-smokers”. The authors of the study note that their results could have a very real impact on health, they say “Beyond tobacco avoidance, following other cancer prevention guidelines may substantially lower risk of premature mortality in older adults”.

A Healthy Diet and Weight Management can help in the fight against cancer (4)

The results are interesting because, as noted in the study, few previous research papers have evaluated the combined impact of following recommended lifestyle behaviours on cancer, CVD (cardiovascular disease/heart disease) and all-cause mortality, and most have included tobacco avoidance. This new study was conducted in non-smoking individuals.

The study(1) included over 100,000 non-smoking men and women who were part of the Cancer Prevention Study (CPS)-II Nutrition Cohort, they completed specialised diet and lifestyle questionnaires in 1992 and 1993. Each person was given a score between 0 and 8 points which was calculated to show how strongly they adhered to the cancer prevention guidelines on body mass index, physical activity, diet and alcohol consumption. 8 points was the top score and represented optimal adherence. The men and women were then followed for 14 years. Over this time 10,369 men and 6,613 women died. After analysing the results the researchers found that death from all causes was lower for men and women who had high scores (of 7 or 8 ) when compared to those with low scores (of 0, 1 or 2). Death from cardiovascular disease and cancer was also higher in those individuals with low scores compared to those with high scores. Specifically, after 14 years, men and women with high compliance scores (7, 8 ) had a 42% lower risk of death compared to those with low scores (0-2). Risk of cardiovascular disease death were 48% lower among men and 58% lower among women, while the risk of cancer death was 30% lower in men and 24% lower in women (1,2).

The research only shows association between following cancer prevention guidelines and risk of death from various causes and further research would be needed before any firm conclusions could be drawn but the results are interesting and significant especially since they show that these guidelines are useful and go beyond tobacco avoidance.

Previously I have mentioned the World Cancer Research Fund a charity committed to cancer prevention. They have a variety of different cancer prevention recommendations which you can read about on their website. Some of these recommendations include:

Exercise & being as lean as possible without being underweight are two of the WCRF recommendations for cancer prevention (5)

*Be as lean as possible without becoming underweight
*Be physically active for at least 30 minutes every day.
*Limit consumption of energy-dense foods (foods high in fats and/or added sugars and/or low in fibre) and avoid sugary drinks.
*Eat more of a variety of vegetables, fruits, wholegrains, and pulses such as beans.
*Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
*If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
*Limit consumption of salty foods and foods processed with salt (sodium).

These cancer prevention recommendations are based on an expert report (3) published in 2007, which looked at thousands of published research studies. A balanced diet based on unprocessed meats and fish, unrefined/unprocessed carbohydrates and rich in vegetables and fruits is a good starting point for anyone wanting to eat healthfully.

(1) McCullough ML et al. 2011. Following cancer prevention guidelines reduces risk of cancer, cardiovascular disease and all-cause mortality. Cancer Epidemiol Biomarkers Prev. Apr 5. [Epub ahead of print]
(2)Press Release. American Cancer Society (2011, May 3). Following cancer prevention guidelines lowers risk of death from cancer, heart disease, all causes. ScienceDaily. Retrieved May 4, 2011, from http://www.sciencedaily.com¬ /releases/2011/04/110414131654.htm
(3) WCRF/AICR. 2007. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Washington DC: AICR, 2007.
(4) Image courtesy of zirconicusso
(5) Image courtesy of Ambro

Written by Ani Richardson

Eating more vegetables and fruits has been linked to a lower risk of dying from heart disease

AniKowal — Wed, 02 Mar 2011 05:00:50 +0000

Eating healthily and including a high intake of vegetables and fruits in the daily diet has been linked in many research studies to a reduced risk of developing heart disease. Now a recently published (1) paper has found that a higher intake of vegetables and fruits is associated with a reduced risk of dying from ischemic heart disease, the most common form of the condition. The study is only an association study, it does not prove that eating vegetables and fruits prevents death from heart disease, nor does it give indications as to the biological mechanisms by which these foods may lower heart disease risks. However, the study is yet another piece of research which shows the importance of healthy eating.

The research (1) involved over 310,000 men and women who had not previously had a heart attack or stroke. They were followed for just over 8 years. In that time there were 1636 deaths from heart disease. The results showed that individuals consuming at least eight portions (a portion was 80 g) of fruits and vegetables a day had a 22% lower risk of dying from heart disease compared with those consuming fewer than three portions a day. It was found that a one portion (80 g) increase in fruit and vegetable intake was associated with a 4% lower risk of dying from heart disease. An 80g portion is the equivalent of a small banana, a medium apple, or a small carrot.

One of the study authors, Dr Francesca Crowe of the Cancer Epidemiology Unit at the University of Oxford, UK, said (2): “This study involved over 300,000 people in eight different European countries, with 1,636 deaths from IHD [ischaemic heart disease]. It shows a 4% reduced risk of dying from IHD for each additional portion of fruit and vegetables consumed above the lowest intake of two portions. In other words, the risk of a fatal IHD for someone eating five portions of fruit and vegetables a day would be 4% lower compared to someone consuming four portions a day, and so on up to eight portions or more.”

Ischaemic heart disease is the most common form of heart disease and one of the leading causes of death in Europe. The condition is characterised by reduced blood supply to the heart; people suffering from it can develop angina, chest pains, and have a heart attack. The authors of the research study point out that a higher fruit and vegetable intake often occurs among people with other healthy eating habits and healthy, active lifestyles, these factors could also be associated with the lower risk of dying from IHD. Dr Crowe said (2): “The main message from this analysis is that, in this study, people who consume more fruits and vegetables have lower risk of dying from IHD. However, we need to be cautious in our interpretation of the results because we are unsure whether the association between fruit and vegetable intake and risk of IHD is due to some other component of diet or lifestyle”. “If we could understand, by means of well-designed intervention studies, the biological mechanisms that could underlie the association between fruits and vegetables and IHD, this might help to determine whether or not the relation between fruit and vegetables with IHD risk is causal.”

Eight portions of fruit and vegetable is about 640g daily. In the study this was only found in 18% of the men and women. In the UK many people often struggle to reach the five daily portions of vegetables and fruits recommended. It is certainly worth trying to achieve good daily intakes, of at least five portions, of vegetables and fruits daily. Such a shift in diet could really impact health. Adding a portion of fruit to breakfast and extra salad and vegetables into your lunch and evening meals need not be difficult, it can be done gradually over time. Any fruit, and vegetables such as carrots and celery, also make great snacks.

1.Crowe FL et al. 2011. Fruit and vegetable intake and mortality from ischaemic heart disease: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Heart study. European Heart Journal. E-pub ahead of print DOI: 10.1093/eurheartj/ehq465

2.European Society of Cardiology (2011, January 19). Eating more fruit and vegetables is linked to a lower risk of dying from ischemic heart disease. ScienceDaily. Retrieved January 24, 2011, from http://www.sciencedaily.com /releases/2011/01/110118200815.htm

Written by Ani Kowal

Healthy eating for healthy glowing skin

AniKowal — Mon, 21 Feb 2011 05:00:00 +0000

New research (1) from the UK, published in the journal of evolution and human behaviour, has found that eating a healthy diet rich in vegetable and fruits may help give the skin a healthy glow, similar to that experienced through tanning.

The study found that, instead of heading out in the sun, the best way to get a healthy skin glow was to eat vegetables and fruits rich in carotenoids, such as carrots and tomatoes. In a press release (2) Dr Ian Stephen, from the School of Psychology, University of Nottingham, who led the research as part of his PhD at the University of St Andrews and Bristol University said: “Most people think the best way to improve skin colour is to get a suntan, but our research shows that eating lots of fruit and vegetables is actually more effective”.

The researchers found that individuals who ate vegetables and fruits rich in carotenoids every day had a golden skin colour. Carotenoids act as antioxidants in the body. Antioxidants help to soak up damaging compounds in the body, known as free radicals, which are produced by the stresses and strains of everyday living. Carotenoids are particularly important for a strong and healthy immune system. These antioxidants are responsible for the red and orange colouring in vegetables and fruits. Carotenoids belong to a group of compounds that include alpha-carotene, beta-carotene and beta- cryptoxanthin. Carotenoids are mainly found in fruits and vegetables, such as:

Carrots , plums, mangoes, apricots, cantaloupe melon, sweet potatoes, kale, spinach, cilantro (coriander), collard greens, fresh thyme, turnip greens, winter squash

Dr Stephen said (2): “We found that, given the choice between skin colour caused by suntan and skin colour caused by carotenoids, people preferred the carotenoid skin colour, so if you want a healthier and more attractive skin colour, you are better off eating a healthy diet with plenty of fruit and vegetables than lying in the sun.” Dr Stephen suggests that the study is important because evolution would favour individuals who choose to form alliances or mate with healthier individuals over unhealthy individuals. Professor David Perrett, who heads the Perception Lab, said (2): “This is something we share with many other species. For example, the bright yellow beaks and feathers of many birds can be thought of as adverts showing how healthy a male bird is. What’s more, females of these species prefer to mate with brighter, more coloured males. But this is the first study in which this has been demonstrated in humans.”

The authors of the study conclude (1) that “Together our studies link skin carotenoid coloration to both perceived health and healthy diet, establishing carotenoid coloration as a valid cue to human health”. According to the study results can be clearly seen after just two months of eating plentiful amounts of carotenoid-rich foods daily. The research is important and especially relevant to young people since potential positive changes in appearance might be a strong incentive to encourage young people to eat the fruit and vegetables. Informing individuals that their fruit and vegetable intakes may protect them from heart attacks and other chronic diseases in the distant future may not have such a relevant impact.

Carotenoid supplements are available to buy but it is not known if they produce the same results in individuals and supplements should never be seen as an alternative to a healthy diet, it is always best to check with a medical doctor prior to taking any nutritional supplement. Eating a diet rich in vegetables, fruits and wholegrains helps to provide the body with vitamins, minerals, fibre and bioflavonoids (plant compounds) – all of which help the body to function optimally.

(1) Stephen ID et al. 2010. Carotenoid and melanin pigment coloration affect perceived human health. Evolution and Human Behavior. DOI: 10.1016/j.evolhumbehav.2010.09.003

(2)Press ReleaseUniversity of Nottingham (2011, January 11). Eating vegetables gives skin a more healthy glow than the sun, study shows. ScienceDaily. Retrieved January 12, 2011, from http://www.sciencedaily.com /releases/2011/01/110111133224.htm

Written by Ani Kowal