Period pain (menstrual pain or dysmenorrhoea) is thought to affect around 75% of women at some time in their lives with around 15% having pain sever enough for it to disrupt their normal daily lives.  Doctors have categorised women who suffer with period pain into two groups, primary and secondary. 

Primary – period pain which has no identifiable cause.

Secondary – period pain with an identifiable cause such as endometriosis, fibroids and pelvic inflammatory disease. 

In this post I am going to concentrate on primary dysmenorrhoea (to give it the full name).

Sugar, carbohydrates and balancing blood sugar levels
You may well be wondering what sugar and blood sugar levels have to do with heart disease.  A lot!  Unfortunately over the years ultra low fat diets have been touted as being the major players in the protection against heart disease, this led many people to eat diets that were high in sugar and/or high in (non-vegetable and fruit) carbohydrates.  Many low-fat foods contain ample amounts of added sugar and are often highly refined/processed.  Previously (see posts dated 8th September and 9th September) I mentioned the importance of providing the body with a steady supply of energy and preventing blood sugar imbalances in order to prevent fatigue.  Well, balanced blood sugar levels also seem to be incredibly important in preventing heart disease (and don’t just affect diabetics as you may well have thought).  Simply lowering the total amount of fat in the diet is unlikely to improve fat (lipid and cholesterol) profiles or reduce coronary heart disease (CHD) risk (1). 

Foods that release sugar quickly into the bloodstream have what is known as a high Glycaemic Index (GI), meals that favour a spike in blood sugar levels are said to have a high Glycaemic Load (GL).  To identify foods with a high glycaemic index that will contribute to increasing the GL of a meal please view the website The Glycemic Index, there you will find a database where you can search for specific foods and find out more about GI and health. 

Unbalanced blood sugar levels following a meal (post-prandial dysmetabolism) can cause havoc in the body.  A high post-meal blood sugar level can lead to damaging free radicals (reactive oxygen molecules) being released which are a risk for atherosclerosis (damage to blood vessels) and metabolic syndrome (a big risk factor for heart disease).  The high blood sugar can lead to internal inflammation, dysfunction in the lining of the blood vessels and may also lead to an increase in triglycerides (blood fats) - all risk factors for heart disease (2,3).  A recent review paper(3) looked at how the current western diet, which favours meals that cause spikes in blood glucose, can be improved in order to exert immediate favourable changes in post-meal glucose dysregulation.  The authors found that: 

“Specifically, a diet high in minimally processed, high-fiber, plant-based foods such as vegetables and fruits, whole grains, legumes, and nuts will markedly blunt the post-meal increase in glucose, triglycerides (blood fats), and inflammation”.  Additionally they found that lean protein, fish oil, weight loss and exercise also prevent post-meal glucose spikes.

Eat healthy fats to protect the heart.
You guessed it, I am going to talk about omega 3 fatty acids and fish oils again!  Omega 3 fatty acids are essential to the body and so following a fat-free diet really isn’t clever for health reasons.

Raised triglyceride (fat) levels in the blood are a risk for CHD, they often occur in conjunction with accumulation of central body fat, blood sugar and insulin problems and raised levels of what is known as SDLDL cholesterol (small dense low density lipoprotein cholesterol) a very destructive type of cholesterol.  Together these risk factors for CHD are known as the metabolic syndrome (or syndrome X).  Metabolic syndrome is present in about 25% of the UK middle aged population and its' importance as a risk for CHD development is now well established (4).  Raised blood fat levels can be lowered by losing weight and eating a diet that prevents blood sugar fluctuations, as mentioned above. 

Another way of reducing blood fat levels is by including oily fish (e.g. salmon, mackerel and sardines), a rich source the healthy omega 3 fats (EPA and DHA), in the diet or taking fish oil supplements.  Trials have confirmed the blood fat (triglyceride) lowering effects of fish oils.  In one study(5) supplementation with 3g/d reduced post-meal triglyceride rises by 26% and reduced fasting triglyceride levels by 35%.  Fish oils and consumption of oily fish also seem to provide many other benefits for CHD, there is evidence that they can, reduce blood pressure, prevent blood clotting, prevent abnormal heart beats (arrhythmias), reduce inflammation and reduce constriction in blood vessels – all factors that may reduce CHD risk (6,7). 

Very recently a study(8) found that the low risk of heart disease in the Japanese population may well be due to their high intakes of omega 3 fatty acids from fish oils.  Another large study (9), released only a few weeks ago, has found that an omega 3 fatty acid supplement reduced death and admission to hospital for all cardiovascular reasons in people with existing heart problems.  If you are vegetarian/vegan another recently published study paper (10) has found that flaxseed oil, a vegetarian oil rich in the omega 3 fatty acid alpha-linolenic acid, could be protective against heart problems and heart attacks.

If you do not regularly consume oily fish (at least twice per week) you may wish to consider a fish oil supplement providing around 250mg of EPA and 250mg of DHA daily.  For vegetarians a flaxseed oil supplement providing around 500-700mg of alpha linolenic acid could be considered.

While a lot of emphasis has been placed on the need to avoid saturated fat in the diet (red meat, diary, eggs), there is mounting evidence (e.g. 11,12,13) to suggest that the fats known as ‘partially hydrogenated’ and ‘trans fatty acids’ are more of a risk factor for CHD. These fats, found in many fast foods, baked goods, processed foods and margarine are associated with an increased risk of heart disease, it makes sense to avoid such ‘trans’ fatty acids.

Please look after your heart.  Eat healthy foods which are minimally processed and include plenty of fruits and vegetables into your daily meals, try to incorporate some form of exercise (walking counts) into your day, try and quit the cigarettes if you are a smoker and don’t let stress rule your life.  If you have any concerns regarding symptoms then speak to your GP.  Take some time to look at the British Heart Foundation website and become heart health aware!

(1)Hu FB & Willett WC.  2002.  Optimal diets for prevention of coronary heart disease.  JAMA.  288(20):2569-78.
(2)Livesey G et al.  Glycemic response and health--a systematic review and meta-analysis: relations between dietary glycemic properties and health outcomes.  Am J Clin Nutr.  87:258s-268s
(3)O’Keef JH et al.  2008.  Dietary strategies for improving post-prandial glucose, lipids, inflammation, and cardiovascular health.  J Am Coll Cardiol. 51(3):249-55.
(4) Griffin BA & Fielding BA.  2001.  Postprandial lipid handling.  Curr Opin Clin Nutr Metab Care.  4:93-98.
(5) Minihane, AM. et al.  2000.  ApoE polymorphism and fish oil supplementation in subjects with an atherogenic lipoprotein phenotype.  Arterioscler Thromb Vasc Biol.  20:1990-1997.
(6) Kris-Etherton PM et al.  2003.  Fish consumption, fish oil, omega 3 fatty acids, and cardiovascular disease.  Circulation.  106:2747-2759
(7) Nordoy A et al.  2001.  n-3 Polyunsaturated Fatty Acids and Cardiovascular  Diseases.  Lipids.  (Suppl)36:S127-S129
(8)Sekikawa A et al.  2008.  Marine-Derived n-3 Fatty Acids and Atherosclerosis in Japanese, Japanese-American, and White Men: A Cross-Sectional Study.  J Am Coll Cardiol.  52:417-424
(9)GISSI-HF 2008.  Effect of n-3 polyunsaturated fatty acids in patients with chronic heart failure (the GISSI-HF trial): a randomised, double-blind, placebo-controlled trial.  The Lancet.  E-Pub ahead of print August 2008  DOI:10.1016/S0140-6736(08)61239-8
(10)Campos H et al.  2008.   -Linolenic Acid and Risk of Nonfatal Acute Myocardial Infarction.  Circulation.  E-Pub before print July 2008.   doi: 10.1161/CIRCULATIONAHA.107.762419
(11) Ascherio A.  2002.  Epidemiologic studies on dietary fats and coronary heart disease.  Am J Med.  30;113 Suppl 9B:9-12.
(12)Ascherio A & Willett WC.  1997.  Health effects of trans fatty acids.  Am J Clin Nutr.  66:1006s-1010s
(13) Oomen CM et al.  2001.  Association between trans fatty acid intake and 10-year risk of coronary heart disease in the Zutphen Elderly Study: a prospective population-based study.  Lancet.  357(9258):746-51.

Written by Ani Kowal

Coronary heart disease (CHD) is the leading cause of death in the UK, looking after our hearts is very important!  However, at recent conference(1) it was disclosed that almost half of us (48%) do not know what CHD is, recognise the symptoms or know what increases the risk.  I hope to provide a little insight here.

CHD covers two main issues, heart attack and angina (severe chest pain).  “Coronary heart disease occurs when the coronary arteries (the arteries that supply blood and oxygen to the heart muscle) become narrowed by a gradual build-up of fatty material within their walls.  This condition is called atherosclerosis and the fatty material is called atheroma.  In time, the artery may become so narrow that it cannot deliver enough oxygen containing blood to the heart muscle, particularly at times when there is more demand -such as when you are exerting yourself. The pain or discomfort that happens as a result is called angina.  If the atheroma becomes unstable, a piece may break off and lead to a blood clot forming. If the blood clot blocks the coronary artery, the heart muscle is starved of blood and oxygen and may become permanently damaged. This is known as a heart attack.”(2)

The symptoms of CHD are varied and can include: shortness of breath, palpitations/irregular heartbeat, chest pain, jaw pain, arm pain, dizziness, fainting. 

Risk factors are also varied and include: smoking, unhealthy/unbalanced diet, overweight, obesity, lack of exercise, excessive alcohol consumption, emotional/psychological stress, social isolation, diabetes and high blood pressure.  The good news is that relatively simple dietary and lifestyle changes can protect the heart.

A fantastic resource that I highly recommend is The British Heart Foundation website.  There you can read, in detail, about risk factors, dietary advice and you can also download factsheets and information booklets.  There is a section dedicated to CHD prevention, which is key, it covers diet, weight, diabetes, cholesterol, smoking, diabetes, family history, stress and counselling.

Today I just wanted to cover a few points in relation to diet and heart health.

Fruit and Vegetables
The recommendation to consume vegetables and fruit for protection from heart disease is supported by an ever-growing body of evidence.  Much evidence is drawn from studies linking higher consumption of vegetables and fruit to a lower risk of CHD (e.g. 3,4,5).  I would like to highlight one of the most recent studies(6).  The researchers found that that the benefit of fruit or vegetable consumption in reducing the risk of CHD increased proportionally by the number of servings consumed. Those consuming the most fruit (more than five portions per day) had a 60% lower risk for coronary heart disease when compared to those eating one or fewer portions per day.  Consumption of vegetables more than three times daily was associated with a 70% lower risk of CHD compared to individuals who did not eat vegetables.  Consumption of fruits and vegetables really does seem to provide significant protection against coronary heart disease!  So Tuck in! 

Vegetables and fruit are probably acting to protect against CHD through a variety of relevant substances including numerous vitamins and carotenoids, minerals, phytonutrients (bioactive plant chemicals) and fibre.  Many plausible mechanisms can explain how these various nutrients or bioactive constituents in vegetables and fruit can prevent CHD.  Try and include a variety of different vegetables and fruits in your daily diet.  Each meal can contain a portion or two e.g. chop fresh fruit, or sprinkle a handful of unsweetened dried fruit into museli or yoghurt at breakfast time, include a side salad with lunch, snack on fruit or vegetable sticks rather than cereal bars, biscuits or other refined foods and aim to include at least two types of vegetable with your evening meal.
 

Supplemental vitamins and minerals
Taking vitamin and mineral supplements should not be seen as a substitute for a healthy diet.  Supplements are void of many other substances found within fruit and vegetables which may be useful in CHD prevention such as phytochemicals (bioactive plant chemicals) and fibre.  However, there is a lot of evidence that has looked at specific nutrients in the prevention of CHD (too much evidence to list), vitamins such as the B vitamins, vitamin E and D, antioxidant vitamins such as vitamin C and many carotenoids and minerals such as magnesium and selenium may be useful protective agents.  If you feel that your diet is not rich in a variety of vegetables and fruits (at least 5 a day) you may wish to consider taking a broad-spectrum multivitamin and mineral supplement to ensure an adequate supply.  There are so many available supplements, it can be a mind-boggling experience trying to choose a product!  If you do decide to go down the supplement route I would recommend what are known as ‘food state’ multivitamin and mineral supplements.  These are easily absorbed by the body and are produced from food sources, rather than the usual chemical-isolate form of product.

Wholegrain cereals
Incorporating wholegrain foods into the diet may help to reduce the risk of CHD.  Whole grain foods (e.g. corn, barley, rye, oats & rice) in their most un-refined and natural form are rich sources of fibre, antioxidants, vitamins, minerals and phytonutrients, all of these probably act together to help protect the body against CHD.  Many studies demonstrate that the consumption of whole grain foods may help to reduce the risk of CHD (e.g. 7,8,9).  I would like to stress the importance of UN-REFINED foods.  There are many products that now advertise the fact that they are wholegrain but they may also be loaded with added sugar and have a high GI, high glycaemic index (i.e. they release sugar quickly into the bloodstream) and I certainly wouldn’t recommend their inclusion into the daily diet.  Be label savvy and look at the ingredients to see what you are buying.

Check back later this week for more heart healthy tips in Part II 

(1)British Pharmaceutical Conference 2008 http://www.bpc2008.org/
(2)British Heart Foundation http://www.bhf.org.uk/
(3) Rissanen TH et al.  2003.  Low intake of fruits, berries and vegetables is associated with excess mortality in men: the Kuopio Ischaemic Heart Disease Risk Factor (KIHD) Study.  J Nutr.  133(1):199-204.
(4) Liu S et al.  2000.  Fruit and vegetable intake and risk of cardiovascular disease: the Women's Health Study.  Am J Clin Nutr.  72(4):922-8
(5) Joshipura KJ et al.  2001.  The effect of fruit and vegetable intake on risk for coronary heart disease.  Ann Intern Med.  134(12):1106-14
(6)Nikolic M et al.  2008.  Fruit and vegetable intake and the risk for developing coronary heart disease. Cent Eur J Public Health. 16(1):17-20.
(7)Jacobs DR et al.  1999.  Is whole grain intake associated with reduced total and cause-specific death rates in older women?  The Iowa Women’s Health Study.  Am J Public Health.  89:1-8
(8)Rimm EB et al.  1996.  Vegetable, fruit and cereal fibre intake and risk of coronary heart disease among men.  JAMA.  275:447-451
(9)Liu S et al.  1999.  Whole-grain consumption and risk of coronary heart disease: results from the Nurses’ Health Study.  Am J Clin Nutr.  70:412-419

Written by Ani Kowal

Autumn is here and the rain and wind may have you retreating to the sofa to snuggle with hot drinks rather than get out and about walking or exercising.  However, the benefits of braving the cold may actually warm the heart!  A new study (1) has found that any amount of physical activity appears to lower the risk of death among women and men with already diagnosed coronary heart disease.  On the 31st July I wrote about physical activity and the prevention of cancer and with World Heart Day fast approaching (28th September) I thought it apt to mention this newly published study.

Individuals with heart disease frequently limit the amount of physical activity they partake in due to symptoms such as shortness of breath, chronic fatigue and circulatory problems.  The researchers of this study wanted to investigate the long-term effects of exercise in individuals with existing heart disease.  The study involved 14,021 people followed for an average of 14.7 years.  The researchers categorised their physical activity into four levels – sedentary, mild, moderate and strenuous.

The results showed that the risk of death from cardiovascular problems increased significantly with less physical activity.  The more active an individual was, the lower the risk of death from cardiovascular problems.  This trend was similar in men and women.  Over the course of the study, the death rate was lowest among men and women involved in strenuous recreation such as endurance activities or competitive team sports.  The death rate was highest among men and women reporting sedentary leisure activities that primarily involved sitting.  Sedentary individuals were 1.6 times more likely to die from cardiovascular disease or other causes over the long term compared to those more physically active.

The study concluded that “leisure-time physical activity independently predicted long-term survival in men and women with chronic stable CHD[coronary heart disease]”

If you suffer from heart problems ALWAYS make sure that you check with your GP or specialist before embarking on a new exercise regimen and seek advice on the best form of exercise for you to try.  Walking and swimming are often recommended as good, gentle, ways to get started. 

(1) Apullan MD et al.  2008.  Usefulness of Self-Reported Leisure-Time Physical Activity to Predict Long-Term Survival in Patients With Coronary Heart Disease.  Am J Cardiol. 102:375-379

Written by Ani Kowal

Following on from Monday, here are some more important dietary and lifestyle factors that may help to prevent prostate problems:

Lycopene is an antioxidant carotenoid that I have mentioned a few times in my blog posts.  It can be found within red/orange coloured fruits and vegetables such as tomatoes, watermelon, pink and red grapefruits, guava and papaya .  A review of multiple studies was published this year(1), it discusses the role of lycopene in the prevention of prostate cancer.  The paper states “Based on the evidence from epidemiologic [association/observational studies], animal, in vitro [test tube] and human clinical trials, it is evident that lycopene, a non-provitamin A carotenoid, is a promising agent for prostate cancer prevention”, the authors go on to suggest that larger trials should be implemented in order to assess whether this nutrient could be used as a medical agent for prostate cancer prevention.  If you do not regularly consume lycopene containing foods you may wish to consider a lycopene supplement.  Absorption of lycopene from foods, or indeed supplements, is affected greatly by fat.  Without a fat source lycopene will not be efficiently absorbed into the body so you would do well to find supplements that contain an oil base (there are many available) and dress any salads or vegetables with a little olive oil.  Studies (2,3) also suggest that lycopene may be useful in reducing the risk and progression of BPH.

Again I am going to mention oily fish and the essential omega 3 fatty acids which they contain!  It seems that I mention these essential fats consistently through my blog posts – they are certainly not labelled ‘essential’ for no reason!  Back in 1999 a study(4) in men found that patients with prostate cancer and BPH had significantly lower levels of omega 3 fatty acids in their blood serum compared to healthy men with no signs of either disease.  A study published in 2004(5) involved a cohort of 47,866 men aged 40-75 with no history of cancer at the start of the study (in 1986).  They were followed for 14 years during which time 2965 new cases of prostate cancer were diagnosed, 448 cases being advanced.  A higher intake of the omega 3 fatty acids EPA and DHA (found in oily fish such as salmon, mackerel, sardines and trout) was related to a lower risk of prostate cancer and advanced prostate cancer.  Frequent oily fish consumption has also been strongly associated with a decreased risk of prostate cancer in other studies(6,7). 

Trying to eat at least two portions of oily fish per week would probably benefit multiple health factors, it is yet unknown whether there is a benefit from taking supplemental omega 3 fatty acids for reducing the risk of prostate cancer.  However, if you are not a regular eater of oily fish I would suggest a daily supplement providing around 250g of EPA and 250g of DHA daily.  Since these fatty acids are known to reduce inflammatory markers in the body they may well be helpful in preventing BPH.

Eating well is important for every cell in our body!  A healthy diet could certainly help protect your prostate! 

It is also important for me to mention exercise.  Studies show that men who regularly take some form of physical activity have reduced incidence of BPH and other urinary tract symptoms(8,9).  I am not suggesting a daily pounding of the treadmill in the gym or excessive iron-man measures.  Walking could be enough to help!  One study(9) found that walking for 2-3 hours per week was associated with a 25% reduced risk of having BPH compared to those not walking.  Choose an activity you enjoy, something that gets you moving a few times per week.

(1)Dahan M et al.  2008.  Lycopene in the prevention of prostate cancer.  J Soc Integr Oncol.  6:29-36
(2)Kristal AR et al.  2008.  Dietary patterns, supplement use, and the risk of symptomatic benign prostatic hyperplasia: results from the prostate cancer prevention trial.  Am J Epidemiol.  167:925-934
(3)Schwarz S et al.  2008.  Lycopene inhibits disease progression in patients with benign prostate hyperplasia.  J Nutr.  138:49-53
(4)Yang YJ et al.  1999.  Comparison of fatty acid profiles in the serum of patents with prostate cancer and benign prostatic hyperplasia.  Clin Biochem.  32:405-409.
(5)Leitzmann MF et al.  2004.  Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer.  Am J Clin Nutr.  80:204-216
(6)Hedelin M et al.  2007.  Association of frequent consumption of fatty fish with prostate cancer risk if modified by COX-2 polymorphism.  Int J Cancer.  120:398-405
(7)Augustsson K et al.  A prospective study of intake of fish and marine fatty acids and prostate cancer.  Cancer Epidemiol Biomarkers Prev.  12:64-67
(8)Orsini N et al.  2006.  Long-term physical activity and lower urinary tract symptoms in men. J Urol.  176:2546-50
(9) Platz EA et al.  1998.  Physical activity and benign prostatic hyperplasia.  Arch Intern Med.  158:2349-56.

Written by Ani Kowal

Broccoli, of all things, drew me into writing about prostate problems!  It is being consistently branded as a ‘superfood’ and recently a study found that eating just a few portions of broccoli each week could really go far to protect men from prostate cancer(1).

The most common prostate problem in men over 50 years of age is benign (non harmful/cancerous) enlargement of the prostate gland, known as Benign Prostatic Hypertrophy (BPH).  This noncancerous condition tends to cause an impediment in the flow of urine and often an increased frequency of urination, especially at night.  Sometimes men also experience a difficulty in urinating or a weak flow stream. 

BPH is the most common cause of prostate enlargement, however, prostate cancer can cause similar symptoms and so it is ALWAYS important to visit a GP in the first instance before deciding to follow any natural guidance for BPH.  The good news is that BPH responds very well to nutritional approaches (any programme may take 6-8 weeks to produce results).

Today I am going to talk about BPH and prostate cancer prevention as both are linked to similar nutrients and dietary advice.  It is important to talk about prostate cancer as it is the most frequently diagnosed non-skin cancer within the male population of western countries.

Back to the broccoli!  Multiple studies have linked the eating of diets rich in fruit and vegetables to a reduced risk of prostate cancer, however the broccoli study(1) is the first human trial which investigated the mechanisms behind the positive results.  Amazingly the broccoli seemed to be switching on genes in the body which prevent cancer developing and switching off genes which usually help cancer to spread.  Broccoli is a cruciferous vegetable, as are brussel sprouts, cauliflower, cabbage, rocket, watercress and horseradish.  Cruciferous vegetables contain compounds called isothiocyanates, responsible for the bitter taste, these are likely to be providing the cancer-prevention benefit.  

Other studies have also suggested that consuming one or more portions of broccoli per week can reduce the risk of prostate cancer(2).  Different fruits and vegetables probably work through different mechanisms (for example through their anti-oxidant potential) and so providing a wide variety in the daily diet will confer the best protection to health!

One nutrient that is gaining attention for its cancer preventative prospects is Selenium.  Here in the UK many of us will not obtain much selenium from our diets because our soils are fairly deficient and so agricultural crops contain less selenium than from elsewhere in the world.  Since reducing our wheat imports from the USA our selenium intakes have dropped.  One sure fire way to provide ourselves with enough of this essential mineral is to eat Brazil nuts!  These nuggets are packed with selenium and just 5-6 a day would be beneficial!  A review paper has just been released(3) which assessed several observational and supplement studies that support a preventative effect of selenium against prostate cancer. 

Evidence suggests that selenium acts via multiple mechanisms and pathways, most-notably through its anti-oxidative and anti-inflammatory effects.  Selenium is an integral constituent of many hundreds of enzymes which work in most cells throughout the body and so it is not surprising that it shows anti-cancer potential.  Although larger-scale trials are needed it is, in my opinion, necessary that we make sure that our diets contain adequate amounts of this nutrient.  It is an essential mineral that the body cannot do without and so it seems prudent to at least provide the minimum amounts needed for health.  If you are not a regular consumer of Brazil nuts then you may wish to consider a supplement.  However, single nutrient supplements are not something that I recommend.  If you already take a multi-vitamin and mineral supplement check to see if it contains Selenium.  There is no current recommendation but many health professionals recommend at least a minimum of 35µg (micrograms) a day and no more than 200 µg a day (selenium in high doses can be toxic).  Many multivitamin-mineral supplements provide 75µg. 

Check back later in the week for part II

(1)Traka M, Gasper AV, Melchini A, Bacon JR, Needs PW, et al. Broccoli Consumption Interacts with GSTM1 to Perturb Oncogenic Signalling Pathways in the Prostate. PLoS One, 3(7): e2568 DOI: 10.1371/journal.pone.0002568
(2)Joseph MA et al.  2004.  Cruciferous vegetables, genetic polymorphisms in glutathione S-transferases M1 and T1, and prostate cancer risk.  Nutr Cancer 50:206-213
(3)Peters U & Takata Y.  2008.  Selenium and the prevention of prostate and colorectal cancer.  Mol Nutr Food Res.  Sep 2 [EPub ahead of print]

Written by Ani Kowal

My last posting concentrated on new evidence suggesting that desk work could be contributing to overeating.  Staying on the work theme I wanted to briefly mention a recent(1) study published by ComPsych Corporation that reveals how healthy eating seems to improve our energy levels at work.

ComPsych Corporation is the world’s largest provider of employee assistance programs, operating in 92 countries.  They also provide services to address employee behavioural health, wellness and work-life balance.  Their 2008 workplace wellness study, which surveyed over 1000 employees in the US, revealed that 50% of workers with balanced diets have high energy compared to only 5% with those with unbalanced diets.  In addition to the aforementioned results the study also found that of the employees with healthy diets 73% reported having high levels of productivity compared to 24% of employees with poor dietary habits.  51% of employees who were not overweight had high morale compared to 25% who were overweight.

It seems obvious to me that continual feelings of high energy will help keep us motivated and hence productive at work.  Healthy eating can impact us in many ways.  Providing the body with optimal nutrition will keep us functioning well both mentally and physically.  Not rocket science really!

In the last post I mentioned the stress hormone cortisol and the possible effects of work on our blood sugar balance.  ‘Stress’ within the workplace is really a ‘fight or flight’ response to a mental challenge but it can become a problem when it is too much for an individual to handle.  Hormones such as cortisol and adrenaline flood the body during stressful times and cause digestion to slow, muscles to tense, heart rate to rise and blood sugar levels to fluctuate.  In a situation such as a tiger about to attack us this is a beneficial response as we use all our energy to flee the scene!  If we are at our desks in a work situation and this energy and tension is not discharged it starts to have an effect all of our organs and cells which can lead to health problems ranging from high blood pressure to digestive problems, sleep problems and even cancers.  Each of us responds differently under pressured situations so stress is a very personal issue.  There are many ways that we can attenuate the negative effects of too much work and mental pressure.  Exercise, relaxation, avoiding caffeine, reducing alcohol levels, making room for fun and eating a balanced and healthy diet can all help.

In addition to ensuring a diet that is as healthy as possible there are a few specific nutrients which may help support the body during times of stress.

Stress seems to promote the release of inflammatory chemicals in the body.  Omega 3 fatty acids may inhibit the ability of excess stress to initiate inflammation.  Excessive amounts of omega 6 fatty acids (found in vegetable oils), and a relative lack of omega 3 fatty acids (found in oily fish and some nuts and seeds) also seems to promote inflammation in the body. Maintaining a balance of omega 6 and omega 3 fatty acids i.e. avoidance of excessive amounts of margarine and vegetable oils and the regular inclusion of oily fish (e.g. salmon and mackerel), walnuts and flaxseeds in the diet may therefore benefit individuals during times of stress.  In one(2) study twenty-seven university students had their blood serum sampled a few weeks before and after, as well as one day before, a difficult oral examination (a time of considerable stress).  This stress was associated with a significant increase in the production inflammatory chemicals in the body (cytokines).  Subjects with high omega-6 fatty acid levels had a greater production of these inflammatory cytokines compared with subjects with high omega-3 fatty acid levels. Another study (3) found that supplementation with fish oils inhibited the release of the stress hormones adrenaline and cortisol in response to mental stress.  If you are not a regular eater of oily fish you may wish to consider a supplement that provides around 250mg of EPA and 250mg of DHA (long chain omega 3 fatty acids) daily.  Or, if you are vegetarian/vegan, a daily flaxseed oil supplement providing around 500mg alpha-linoleic acid.

Another useful nutrient during times of stress is the mineral magnesium.  Studies have shown that excessive stress may cause the depletion of magnesium within the body (4,5).  Many people in the UK do not get enough magnesium in their diets.  Rich sources include nuts, seeds, pulses (beans, chickpeas) and wholegrain cereals.  If you feel you are not regularly eating these foods you may wish to consider a supplement providing around 300mg of magnesium a day.  

Finally I would like to mention gut bacteria (for more information see IBS post part I). Studies have shown that excessive stress can cause the depletion of beneficial ‘good’ bacteria (such as species of lactobacilli and bifidobacteria) in the intestinal tract (6) Individuals may therefore benefit from taking a probiotic and prebiotic in times of stress.  One study(7) evaluated the use of a probiotic multivitamin supplement in 42 adults suffering from stress or exhaustion.  The supplement was taken daily for 6 months.  At the end of the study, an overall 40.7% improvement in stress was noted.  In addition, decreases of 29% in the frequency of infections and of 91% in gastrointestinal discomforts, both established indicators of stress, were recorded.  This was probably due to a combination of both the vitamins and the probiotics.  It is also known that stress can cause depletion of certain antioxidant vitamins in the body.

A balanced diet that prevents fluctuations in blood sugar levels (see post dated Monday 8th September) that includes a variety of vegetables and fruits together with healthy fats from nuts, seeds and oily fish and minimal amounts of processed and refined foods will really help to support the body during times of stress (well at all times really!)

(1)ComPsych 2008 Health and Productivity Index.
(2)Maes M  et al.  2000.  In humans, serum polyunsaturated fatty acid levels predict the response of proinflammatory cytokines to psychologic stress.  Biol Psychiatry.  47(10):910-920.
(3)Delarue, J., et al.  Fish oil prevents the adrenal activation elicited by mental stress in healthy men.  Diabetes Metab.  29(3):289-295, 2003.
(4) Johnson S et al.  2001.  The multifaceted and widespread pathology of magnesium deficiency.  Medical Hypotheses.  56(2):163-170.
(5) Cernak I et al.  2000.  Alterations in magnesium and oxidative status during chronic emotional stress.  Magnes Res.  13:29-36
(6)Lizko NN et al.  1984.  [Events in the development of dysbacteriosis of the intestines in man under extreme conditions.]  Nahrung.  28:599-605.
(7)Gruenwald J et al.  2002.  Effect of a probiotic multivitamin compound on stress and exhaustion.  Adv Ther.  19(3):141-50

Written by Ani Kowal

Many of us now work at desk jobs which require the expenditure of very little physical energy but need a lot of mental concentration.  This sedentary lifestyle could certainly be adding to the overweight/obesity increases occurring in the UK and beyond.  If we take in more calories than we use then the excess is stored in the body and our waist-lines expand.  However, a very interesting study(1) has just been published which suggests that desk-jobs requiring mental, but not physical, activity could be affecting our body chemistry in ways that may lead to our overeating.  If this extra energy consumption is not then expended through exercise it can lead to weight gain.

An earlier, preliminary, study(2) by the same authors last year found that knowledge-based work, sitting for 45minutes reading a document and writing a 350 word summary using a computer, required an average of only 3 calories more energy than resting in a sitting position for 45minutes.  However, after the knowledge-based work individuals consumed 229calories more (at an unrestricted buffet) than after 45 minutes rest.  According to the assessment questions, markers of appetite sensation had not changed between the two sitting conditions.  In addition to this, the test subjects did not compensate by decreasing food intake or increasing energy expenditure for the rest of the day. 

The researchers wanted to look deeper at the phenomenon and hence their most recent study(1).  In this small experiment the researchers investigated 14 women (who were not over- or underweight).  Each individual went through the following 45minute test ‘conditions’
-Resting in a sitting position
-Reading a document and writing a summary on the computer
-Performing a number of different computerised tests
The blood (plasma) glucose levels, insulin levels and cortisol (a hormone) levels were measured seven times during each experimental condition.  Appetite sensations were also measured via a questionnaire and following the tests there was a buffet where the participants could eat what they liked.

After the reading/writing test the individuals ate, on average, 203 calories more than they did after rest.  After the computerised tests they ate an average of 254 calories more than they did after a 45minute rest.  There was no difference in the appetite sensations recorded among the three different test conditions.  In summary the study(1) showed that knowledge-based mental work induces significant increases in calorie intake which could, over a long-term period, be a risk factor for overweight. 

The interesting point is that there was also a difference between the body chemistry measured.  The average cortisol levels were significantly higher in the two knowledge-based work conditions (the reading/writing and computerised test) compared to the rest condition.  There was also a significant increase in variations in glucose and insulin levels compared to rest.  These biochemical markers can provide insight into why mental work can induce overeating.  They also present possible solutions!!

The fluctuating cortisol, glucose and insulin levels could be the trigger for over eating.  Cortisol is often known as the stress hormone.  Under periods of pressure our cortisol levels rise and there is suggestion that high levels can unbalance blood sugar control in the body (which has knock-on effects for the amount we consume).  The fluctuating glucose and insulin levels may well be contributing to over-eating.  The body is a very clever machine!  Our brain uses glucose in order to function, so perhaps the fluctuations are triggering increased food intake.  The problem is that; since we are not increasing physical activity there is a calorie over compensation and the extra food we take in to balance out the blood sugar fluctuations is not expended by increased physical activity.
 

Personally I think the key for desk-based workers is to try and provide the body with a slow and steady supply of energy throughout the day, this should prevent the blood sugar fluctuations which may be leading to over-eating.  My advice would be to start the day with a breakfast containing a protein source e.g. an egg/nuts/seeds/yoghurt (be wary of low fat yoghurt as these are often packed full of added sugar) together with some unrefined carbohydrate which releases sugar slowly (one that has a low glycaemic index) such as oats or some fruit salad.  If you can avoid caffeinated tea or coffee then this could also help.  The caffeine can disrupt blood sugar balance.  The lunchtime sandwich often leads to a mid-afternoon energy slump that leave us reaching for a sugar fix.  Bread is starchy and releases sugar very quickly into the bloodstream.  The body responds with a surge of insulin which can cause a subsequent sugar low a few hours later at mid-afternoon and consequent feelings of lethargy.  It may be preferable to try basing your lunchtime meal around a portion of protein (unprocessed meat, fish, eggs, beans) together with 2-3 portions of vegetables/salad.  This kind of meal will provide the body with a steady source of energy throughout the afternoon.  If you do find your energy levels dropping try eating a few unsalted/un-blanched nuts.

Desk work needn’t cause havoc with our waistlines!  Of course, trying to take some kind of daily exercise is also very important.  Even a half hour walk or taking the stairs, it all helps.  Exercise also helps to regulate appetite and food intake.  A holistic approach is certainly the way to go!

(1)Chaput JP et al.  2008.  Glycemic instability and spontaneous energy intake:association with knowledge-based work.  Psychosom Med.  [E-pub before print August 25 ] doi:10.1097/PSY.0b013e31818426fa
(2)Chaput JP&Tremblay A.  2007.  Acute effects of knowledge-based work on feeding behavior and energy intake.  Physiol Behav.  90:66-72

Written by Ani Kowal