Healthy Life Articles
Starflower Oil vs Evening Primrose Oil
Starflower Oil vs Evening Primrose Oil: learn the key differences, GLA benefits and which supplement may best support your health needs.
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Health Benefits of Ginseng
Alongside gingko biloba, ginseng is one of the most popular botanical extracts in the world. Contrary to popular belief, there are numerous plants that belong to the ginseng family, with ones such as Korean (Panax), American and Siberian ginseng being the most widely used in a medicinal capacity. The active ingredients within ginseng, known as ginsenosides, are what provide the beneficial properties of the plant. Each type of ginseng has a different natural make-up which means each ginseng exerts slightly different actions. For the purpose of this article, we will be focusing on Korean, otherwise known as Panax Ginseng, and Siberian Ginseng (Eleutherococcus senticosus). So let’s get started and uncover the health benefits of ginseng, so you can assess whether it would be a good addition to your supplement regime. What Are the Benefits of Korean Ginseng? Given that Panax is derived from the Greek word for ‘all-healing’, Korean ginseng has a lot to live up to. As it has been a mainstay in Chinese medicine for centuries however, this shows that there is definitely something to be excited about. A large amount of traditional herbal medicines unfortunately do not live up to their promises when analysed in a laboratory setting. Not Korean ginseng though; this botanical has been subject to scores of studies which report positive findings as we explore in detail below. Energy Levels and Wellbeing Korean ginseng is famous due to being classed as a botanical, which is a herbal extract that has the ability to reinforce the body’s defences against stress, be it mental or physical. One of the stand-out studies in this area recruited 90 participants who suffered with chronic fatigue. Over 4 weeks it was shown that the group receiving a daily dose of Korean ginseng experienced less physical and mental fatigue. These results were so impressive that the researchers concluded that these were ‘significant findings’. A study conducted in cancer survivors provided complementary evidence. It was shown that daily provision of ginseng resulted in significantly lower fatigue symptoms and also helped the participants increase their physical activity levels to further boost their recovery. These results are certainly impressive and hopefully they stimulate further investigation in different population groups. Cognitive Ability Whether we are looking to do well in exams, the workplace or remain independent in our advancing years, it is of critical importance to ensure our brain is functioning optimally. Interestingly, numerous studies are in agreement that Korean ginseng has the ability to boost mental acuity. One investigation of interest studied 30 healthy individuals who were provided with either Korean ginseng or a placebo on a daily basis for a month. By the end of the study period, the participants who received the ginseng saw a significantly greater improvement in overall quality of life. This was realised by the participants seeing improvements in both mental health and social functioning. Complementary findings have been seen in a study conducted in 2005 that demonstrated Korean ginseng’s ability to improve mental performance and reduce mental fatigue during a battery of cognitive ability tests. The researchers believe that this was because Korean ginseng increases the uptake of glucose into the brain and other cells, helping to fuel performance. As we will find later, this is a valid theory. The above two studies have been conducted in younger adults, but the most poignant of results have been seen in older adults who suffer from Alzheimer’s disease. The most impressive of these studies was published in the journal of Nutritional Neuroscience in 2012. For this study, the researchers recruited 40 patients who had been diagnosed with Alzheimer’s. Half of the participants received the ginseng treatment with the other half receiving a placebo. In as little as 12 weeks, the group receiving the ginseng saw significant improvements in all of the specialist parameters that the researchers used to objectively measure the extent of the condition. What is also significant is that these improvements were maintained when the researchers followed-up with the participants 6 months after the end of the study. Erectile Dysfunction To complement the other scientifically-backed benefits of Korean ginseng, it has also been shown numerous times to be able to improve symptoms of erectile dysfunction. Scientists are unsure exactly how ginseng helps, but there have been suggestions that the ginsenosides can protect the blood vessels from damage. It is also known that ginseng can stimulate nitric oxide production which helps to dilate the blood vessels, subsequently increasing blood flow. One study reported results that were comparable to prescription medication used to treat erectile dysfunction. A study in agreement with these results demonstrated that taking Korean ginseng daily for 8 weeks led to significant improvements in erectile function and also overall satisfaction in the 86 men who took part in the study. However, it is important to note that there have been studies that have not reported such impressive findings. Hopefully future research will provide a more conclusive view in this regard. Antioxidant If you take a keen interest in health and nutrition, you will have almost certainly heard of antioxidants and know of their importance. Antioxidants have the unique ability of being able to stabilise free radicals, which are harmful molecules that can cause damage and inflammation – the same inflammation which is thought to play a role in most chronic illnesses. Multiple research studies have demonstrated Korean ginseng’s antioxidant capacity, with this being shown to impact the body in general and the skin specifically. Although this is a lesser-known benefit of Korean ginseng, it adds to its reputation. If you'd like to learn more about antioxidants then please click here. Blood Sugar Regulation Diabetes, which is basically a chronically elevated blood sugar level, is known to affect over 8% of the world’s adult population. No wonder then that scientist’s the world-over are looking for ways to manage blood sugar levels and prevent diabetes-related complications. Korean ginseng is one that has received notable attention, and has been shown on numerous occasions to both decrease blood sugar and improve the body’s response to insulin, the key hormone in blood glucose regulation. One study of note published in 2008 showed that in type 2 diabetics, daily provision of Korean ginseng over a 12 week period led to an 11% reduction in blood glucose levels and a 33% improvement in the body’s response to insulin. These are very impressive findings considering the participants were not encouraged to change their diet for the better or increase physical activity levels. What Are the Benefits of Siberian Ginseng? Now that we have covered the benefits of Korean ginseng, let’s delve into the efficacy of another member of the ginseng family: Siberian. Although this botanical extract hasn’t been subject to the same level of scientific scrutiny as Korean ginseng, there still exist some impressive findings. Immunity Bolstering the immune system is a big priority for many people, to help fend off colds, flus and other illnesses. When it comes to supporting immunity, vitamin C, zinc and herbs such as Echinacea are likely to spring to mind. However, there is now evidence to suggest that Siberian ginseng is worthy of consideration when looking for a supplement to reinforce the body’s natural defences. Numerous research studies have shown that Siberian ginseng is effective at increasing the amount of T cells and natural killer cells that the body can produce. These are types of white blood cells that play an integral role in destroying foreign pathogens, therefore maintaining immunity. Although there is a plethora of anecdotal evidence, hopefully future scientific trials will assess whether the impressive improvements seen translate into a decreased prevalence of illnesses. Fatigue Resistance & Athletic Performance Siberian ginseng was supposedly a regular addition to the diet of the athletes from the Soviet Union during the mid-part of the 20th century, where they enjoyed great success. Although there are certainly more important factors that determined this success, there is research to show that Siberian ginseng may have led to modest improvements in athletic performance. One study carried out in 2010 instructed a group of healthy men to perform a sub-maximal cycling test to exhaustion at 75% of their maximum capacity. The participants performed this task on two occasions, once following the ingestion of Siberian ginseng, and the other time following the consumption of a placebo. The authors reported that in the ginseng trial, the men were able to ride for 25% longer before reaching the point of exhaustion. They were also able to use more oxygen and burn more fat, without perceiving to be working harder. These findings have been confirmed by subsequent investigations, which have built upon this by showing that Siberian ginseng is effective for boosting maximal exercise performance as well. An investigation back in 2000 showed that in 35 male participants, supplementing with Siberian ginseng for a month, led to 8.6% improvement in Vo2 max (the gold standard measurement of maximal aerobic fitness). Compared to placebo, the resistance used during the Vo2 max cycling test was significantly greater. So it seems that if you are looking for a botanical extract to boost exercise performance, Siberian Ginseng is worthy of consideration. Similarities with Korean Ginseng Although the two types of ginseng mentioned in this article have noticeable differences, there are also a number of similarities. Like Korean ginseng, the Siberian alternative has the ability to enhance cognitive ability and perceived wellbeing, and is thought to have stimulatory and energising properties that are milder and less volatile than caffeine. Siberian ginseng is also a botanical herb that can help defend the body against various sources of stress, and has been shown to possess antioxidant properties, albeit not as potent as its Korean counterpart. Finally, to add to its benefit and to complement the ability of Korean ginseng, Siberian ginseng has also been shown to help regulate blood sugar levels. How Much Ginseng Should I Take? With regards to Korean ginseng, the weight of scientific evidence points to 200-400mg being the most effective dose for stimulating the majority of benefits. For improving blood sugar regulation specifically, dose of up to 3,000mg per day have shown to be both safe and effective. The benefits of Siberian ginseng seem to be experienced between doses of 2000-4000mg per day. You can shop for Korean ginseng here and Siberian ginseng here. What Are the Side Effects of Ginseng? Before embarking on any supplementation it is important to assess the risks, and one of the best ways to do this is to discover if there are any side effects. From a large-scale study that analysed 57 investigations into the efficacy of Korean ginseng, it was found that there was a low incidence of side effects, and when side effects were reported, these were typically mild. These side effects were almost exclusively related to the digestive system, with nausea, sickness, diarrhoea and stomach cramps the ones reported. There was also a documented case of hypoglycaemia (low blood sugar) in one type 2 diabetic. This reinforces the importance of speaking with your GP before supplementation, so that your medication can be adjusted accordingly. Thankfully, the side effects of Siberian ginseng are also mild and infrequent. The side effects that have been reported are a decrease in the rate of wound-healing and an increase in blood pressure. Again, there is the potential of blood sugar levels going too low, so it is best to seek medical advice before taking Siberian ginseng for diabetes management. As there is not enough evidence pointing to the safety for children and pregnant/breastfeeding mothers, supplementation in these populations is not currently recommended. Summary Hopefully this article has helped to improve your knowledge on all things ginseng so that you can now evaluate whether these scientifically backed botanicals would be a good addition to your diet. Although Korean & Siberian ginseng provide a range of benefits, these traditional herbs really come into their own when it comes to mental performance, energy levels and overall wellbeing. So if this is an area of interest to you, you can buy with the confidence that these supplements are both safe and effective. Sources: https://www.ncbi.nlm.nih.gov/pubmed/24814037https://www.ncbi.nlm.nih.gov/pubmed/21494373https://www.ncbi.nlm.nih.gov/pubmed/23613825/https://www.ncbi.nlm.nih.gov/pubmed/23853057https://www.ncbi.nlm.nih.gov/pubmed/11895046https://www.ncbi.nlm.nih.gov/pubmed/15982990https://www.ncbi.nlm.nih.gov/pubmed/22780999https://www.ncbi.nlm.nih.gov/pubmed/8750052https://www.ncbi.nlm.nih.gov/pubmed/19234482https://www.ncbi.nlm.nih.gov/pubmed/16860976https://www.ncbi.nlm.nih.gov/pubmed/2963645https://www.ncbi.nlm.nih.gov/pubmed/10641044https://www.ncbi.nlm.nih.gov/pubmed/21793317https://www.ncbi.nlm.nih.gov/pubmed/10641044https://www.ncbi.nlm.nih.gov/pubmed/21704950
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Health Benefits of Peppermint
The plant species peppermint has been known for years due to its pleasant and refreshing taste, which has seen it become a popular after-dinner addition. Aside from this, peppermint is actually becoming recognised for its health benefits, with numerous studies outlining a benefit for various conditions. In this article, we’ll discuss peppermint in depth so you can see whether it would be a good addition to your diet. What is Peppermint? Peppermint (Metha piperita) is actually a hybrid plant made from crossing watermint and spearmint. Peppermint is renowned for its powerful concentration of menthol which is its primary active ingredient. Traditionally, peppermint and peppermint oil have been used as calming aids, and there are widespread anecdotal reports of a benefit to the digestive system. Like with all areas of nutrition, it is important to have an in-depth look at the scientific evidence to see if claims around a food or supplement are substantiated. With that said, let’s delve into the research and assess the strength of the evidence behind this famed botanical. What Are the Health Benefits of Peppermint? Digestion As alluded to earlier, peppermint has been touted as an effective supplement for easing digestive problems namely Irritable Bowel Syndrome (IBS). IBS is a condition that is thought to affect between 10-20% of the UK population. The most common symptoms of IBS are stomach cramps, bloating, diarrhoea and constipation, and these can last for days or even months at a time. Thankfully, the evidence base corroborates the anecdotes, as numerous studies are in agreement that peppermint is effective for calming IBS symptoms. Not only that, the benefit seems to be quite impressive. Meta-analysis studies are known in the science community for being the pinnacle of scientific evidence. This is because they use advanced statistical methods to analyse numerous previous studies that have all sought to answer the same question. On the topic of peppermint for IBS sufferers, a meta-analysis conducted in 2008 analysed the data of 12 studies which recruited, in total, almost 600 participants. This study provided strong evidence to suggest that taking peppermint is effective for combatting stomach pain and diarrhoea. The scientists running the investigation concluded that taking peppermint between two to four times daily had the ability to cut the prevalence and severity of symptoms in half! These are massively impressive findings that should significantly benefit the lives of IBS sufferers. But how does peppermint work? Peppermint belongs to a group called antispasmodics, which are compounds that possess muscle-relaxing properties. IBS is thought to be partially caused by an overactive digestive system which can cause the muscles of the digestive tract to go into a spasm. It is thought that peppermint exerts its benefit by interfering with the chemical process that causes the muscles to be over-active. This relaxing effect has been shown to last up to two weeks, but unfortunately it is not a permanent cure as cessation of supplementation sees the symptoms return. Headaches To add to peppermints impressive benefits, it has also been shown consistently to help relieve headaches when applied topically to the temples. One study has shown that a solution containing 10% peppermint oil was able to substantially reduce the severity of headaches in as little as 15 minutes. What is more is that the potency of this benefit rivalled that of oral prescribed medication. As most oral medications come with side-effects, a natural and cost-effective alternative in the form of peppermint is welcomed. Complementary findings have been published using a similar solution, which also included a small amount of eucalyptus oil. This formula was not only shown to reduce headaches, improve mood and decrease irritability, but there was good evidence to explain why it is beneficial. The subjects had the muscle activity of their temples assessed via electromyography (EMG), and it was found that the soothing and calming nature of peppermint is able to reduce muscle tension by nearly a third. This nicely complements the findings with regards to digestive health, as again the antispasmodic effect of the peppermint helps to induce relaxation. Aromatherapy Peppermint again shows its diversity, as its active ingredients have shown benefits when consumed orally, applied topically and also when inhaled via aromatherapy. Numerous investigations have shown that peppermint oil is effective at reducing nausea, especially following operations. However, the quality of the evidence is quite limited, so further high-quality investigations are needed to confirm this. How Much Peppermint Should I Take? From the scores of research studies that have provided peppermint to individuals with digestive issues such as IBS, it appears that the most effective dose is between 450-750mg per day, split into numerous doses. As peppermint is effective when taken with a meal, or within close proximity, it seems appropriate to take 150-250mg alongside the three main meals of the day. This would then ensure that the 450-750mg dose recommendation is adhered to. Regarding the benefit to headaches, preliminary evidence shows that a solution containing 10% peppermint oil is the quality to aim for. This should be applied topically to the temples, at 15-30 minute intervals until the headache or migraine disappears. Are There Any Side Effects of Taking Peppermint? Now that we have covered how peppermint could be of benefit to you and how much to take, it is important to highlight any potential side effects. Although peppermint is renowned for its ability to help the lower digestive tract, it has been known to cause problems higher up in the form of heartburn. This is because peppermint can relax the muscles that help to control acid reflux, which subsequently can lead to the symptoms. If you are someone who takes peppermint but suffers from heartburn, it is recommended that you change to coated tablets, as this seems to solve the problem. Like with all supplements, it is important to only take as much as recommended and no more than that. This seems to be particularly important when taking peppermint, as very high doses have actually been linked to toxicity. However, it must be reiterated that this has only been seen when taking very high doses of peppermint leaves that are less than a week old. So as long as the recommended amount is adhered to or older leaves are used, there shouldn’t be any cause for concern. Finally, drinking peppermint tea is a popular way to obtain the active ingredients that provide benefit. However, ingredients within tea and other hot beverages are known to affect the absorption of essential minerals such as iron and zinc. One research study in particular has shown that peppermint tea can decrease iron absorption by 84% on average. So if you are a regular drinker of peppermint tea, an iron supplement is certainly a good idea to prevent a deficiency. Summary To wrap this article up, peppermint has a number of proven benefits thanks to its natural nutrient make-up. The most widely appreciated benefit of this botanical hybrid is to those millions of people in the UK who suffer from digestive issues or more specifically IBS. If you are also a frequent sufferer of headaches or migraines, peppermint oil is also an option to be considered. Hopefully this article has helped you learn more about peppermint, so that is it now appreciated for its medicinal applications and not just its pleasant taste and aroma. Sources: https://www.bmj.com/content/337/bmj.a2313https://www.ncbi.nlm.nih.gov/pubmed/8805113https://www.ncbi.nlm.nih.gov/pubmed/7954745https://www.ncbi.nlm.nih.gov/pubmed/10999016http://www.plantphysiol.org/content/plantphysiol/122/1/205.full.pdf
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Health Benefits of Psyllium Husk
Although there seems to be a lot of confusion when it comes to nutrition, one aspect that has unanimous support is that we need a fibre-rich diet. Recent research analysed over 300 studies on the effects of dietary fibre. The reported benefits were astounding, as it was shown that a high-fibre diet is effective for decreasing the risk of heart disease, cancers, and diabetes to name just a few. Unfortunately, we as a nation are renowned for our poor diets and one of the areas where we are most dire is our fibre intake. A few years back, the Department of Health (DoH) increased the recommended fibre intake from 21g to 30g per day. Alarmingly, we still aren’t meeting the outdated recommendation, let alone the new one, as it is known that 17g for men and 16g for women is the current daily average. Because of the apparent difficulty in meeting the recommended intake, there has been a surge in the popularity of fibre supplements. One of the most popular and well-researched is psyllium husk, a topic this article is going to explore in detail. What is Psyllium Husk? Psyllium husk has a burgeoning reputation as one of the world’s best sources of fibre. Taken from the plant species Plantago ovata, psyllium husk is equally effective in tablets, capsules, powder or in its natural husk form. Psyllium husk is known as a soluble fibre, because it absorbs water and forms a gel-like substance in the stomach. This property is responsible for its well-regarded health benefits. Let’s now have a look what these scientists have found so you can decide whether it would be a worthwhile addition to your diet. What Are the Benefits of Psyllium Husk? Digestive Health Fibre is best known for its ability to support digestive health and psyllium husk does just that, as it boasts 80% fibre by weight. This means that a dessert spoonful will contribute over a quarter of your daily fibre requirement. Although all fibre sources are good for digestion, psyllium husk appears to be very special. Scientific studies have consistently shown that this soluble fibre has a gentle laxative effect which is very effective for constipation. Psyllium works by increasing the size and the softness of stools for easy passage. To complement the ability to ease constipation, psyllium husk has also been known to slow digestion when someone is suffering from diarrhoea, thus helping to alleviate symptoms. On top of this, psyllium husk has the unique ability as a fibre to actually decrease flatulence – something that fibre usually increases despite their health benefits. For these reasons, psyllium husk has become a very popular supplement for those with digestive issues, especially individuals who suffer from Irritable Bowel Syndrome (IBS). Cholesterol Control High cholesterol, known to scientists as hypercholesterolemia, is a condition known to affect over half of the adults in the UK. According to Heart UK, reducing our LDL (‘bad’) cholesterol by as little as 5% could reduce thousands of cases of heart disease every year. To complement the benefits to digestive health, psyllium husk has consistently shown in scientific investigations that it has the ability to decrease cholesterol levels in those people with high cholesterol. A meta-analysis study conducted in 2009 analysed 21 studies with a total of 1030 participants that all looked to assess whether psyllium husk could decrease high cholesterol. This high-quality study found that psyllium husk was effective at reducing total cholesterol and LDL. The authors of this study concluded that these results were significant findings. Furthermore, the benefits were demonstrated regardless of the form in which psyllium husk was taken. Psyllium husk seems to be of benefit for cholesterol levels as it is known that, to a certain extent, it decreases the absorption of dietary fat and cholesterol. Furthermore, psyllium husk is able to bind to bile acid in the intestines and increase its excretion. The body then has to use cholesterol to create new bile acid to make up for this, subsequently decreasing the cholesterol in the blood. Blood Sugar Control Chronically high blood sugar, otherwise known as diabetes, has reached pandemic proportions. At the present time diabetes affects over 400 million people worldwide, which is a twelfth of the adult population. As diabetes can lead to heart disease, kidney damage, nerve issues, blindness and amputations to name a few, managing the condition is of primary importance to national health institutes. Numerous research studies are in agreement that psyllium husk can reduce blood sugar levels and other markers of diabetes. One study in particular showed that daily provision of psyllium husk for 8 weeks was effective at improving glucose control by almost 20% in a group of diabetic patients. If you think that is impressive, a subsequent study noted a 29% improvement in blood sugar control in as little as two weeks when taking psyllium husk daily. Both of these positive findings have been reinforced by a meta-analysis study which concluded that the evidence base as a whole is in agreement that psyllium husk improves blood glucose levels and HbA1c. HbA1c is the key measure that health care professionals want to keep under control, as this provides an average blood sugar reading over the past 3 months. These impressive findings have also been noted without the participants making any changes to their diet or their physical activity levels. This strongly suggests that taking psyllium husk alongside an improved diet and a structured exercise routine would lead to an even greater benefit to diabetes management. Although the evidence shows that psyllium husk can be effective by itself, scientists are confident that it would provide a synergistic benefit with other nutrients such as chromium and fenugreek, which also have known anti-diabetic properties. As these supplements are highly safe, adverse interactions are not a concern. Appetite Suppression As the UK is in the middle of an obesity crisis, the Department of Health is trying to reduce our calorie intake by 200-300 per day. Time will tell whether measures such as the controversial sugar tax are effective at supporting this aim. What is clear is that reducing hunger is an obvious way to reduce calorie intake. Interestingly, the results from numerous scientific investigations have shown that psyllium husk intake before meals can lead to a suppression of appetite which subsequently decreases calorie intake. There are numerous schools of thought when it comes to the mechanism in which psyllium husk helps to control appetite. Some experts believe that psyllium husk works by absorbing a large amount of water, which helps to increase the bulk in the stomach. Others believe that it helps to slow the transit of nutrients through the stomach and therefore suppresses hunger for longer. There are also scientists who propose that as psyllium husk helps to ensure steady blood sugar levels this controls appetite. This is another plausible explanation as it is known that erratic blood sugar levels can cause hunger. Considering that it can suppress appetite whilst decreasing the amount of fat (and carbs) the body absorbs, this indicates that it could potentially be beneficial as part of a weight-loss diet. How Much Psyllium Husk Should I Take? The amount of psyllium husk that you should take depends on the reason why you are taking it. The research has shown that 5-10g per day is the amount to aim for when trying to support digestive health, cholesterol and blood sugar levels. For suppressing hunger levels, around 20g per day is the amount to take. As mentioned earlier, these benefits are experienced regardless of which form of psyllium husk you take. If you are looking to improve your cholesterol or blood sugar levels, it is advised that psyllium husk is taken alongside meals. For example, you could take 2-5g with each main meal of the day. If you are looking to control hunger levels, you can either take psyllium husk before your meals or alongside your meals. Research studies have shown positive results with both approaches. If you are taking psyllium husk for the digestive benefits, it can be taken at any time, but it may be more effective when taken with meals. Doses of up to 30g per day have been taken and appear to be well tolerated as long as enough fluids are consumed. What Are the Side Effects of Psyllium Husk? Thankfully, psyllium husk is a great addition to the diet as it not only has proven health benefits, but a very respectable safety profile. That being said, there are a couple of points to look out for. Firstly, psyllium is known as an allergen and can cause both allergic reactions and also worsen symptoms of asthma. This seems to affect around 15% of people and tends to irritate the lungs. As well as having the ability to decrease the absorption of fat, cholesterol and carbohydrates, it can unfortunately decrease the amount of vitamins and minerals we absorb. Of these essential nutrients, the one that it seems to effect to a significant degree is iron. So if you consistently take psyllium husk, an iron supplement may be a good idea. Summary To conclude, psyllium husk is a supplement that has soared in popularity in recent years. Not only does psyllium have proven benefits to the digestive system and for those with IBS, it is known to have a potent effect on cholesterol and blood sugar levels. As these health issues and a lack of dietary fibre are commonplace, psyllium husk has the potential to be a very useful supplement for a wide range of people. Furthermore, as psyllium has a renowned safety profile in those without an allergy, this supplement should be highly commended. Sources: https://academic.oup.com/ajcn/article-abstract/107/3/436/4939351https://heartuk.org.uk/press/press-kit/key-facts-figureshttps://www.ncbi.nlm.nih.gov/pubmed/18985059https://www.ncbi.nlm.nih.gov/pubmed/10500014https://www.ncbi.nlm.nih.gov/pubmed/9747644https://www.ncbi.nlm.nih.gov/pubmed/20959501https://www.ncbi.nlm.nih.gov/pubmed/20616745https://www.ncbi.nlm.nih.gov/pubmed/1398229https://www.ncbi.nlm.nih.gov/pubmed/14963049https://www.ncbi.nlm.nih.gov/pubmed/7647826
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Health Benefits of Red Yeast Rice
High cholesterol levels - known in the medical community as hypercholesterolemia - are thought to affect 6 in every 10 adults in the western world. As heart disease is still the leading cause of mortality worldwide, and high cholesterol levels are indeed a risk factor, there is interest in natural ways to control or lower levels. If you have been looking into methods of safely lowering cholesterol levels, you are likely to have come across the supplement known as red yeast rice. RYR is a fermented rice product that contains some pretty exciting natural compounds. The best known of these is monacolin K which is often referred to as lovastatin. It has been used in Chinese medicine for centuries and has got quite the reputation for lowering high cholesterol. In this article we are going to explore the topic of cholesterol and see whether red yeast rice is worthy of the hype, how much to take and whether there any side effects. Understanding Cholesterol Cholesterol is actually essential for humans, and when it is present in ‘normal’ quantities it is perfectly healthy. Issues start to arise however when levels become abnormally high. Put simply, cholesterol is a fatty substance that is created in the liver, with most of the body’s cholesterol circulating in the blood as lipoproteins. Cholesterol has a myriad of key roles such as supporting the integrity of cell membranes, creating steroid hormones, insulating nerve endings and creating bile – a substance important for digesting fat and absorbing fat-soluble nutrients. Within the body there are numerous types of cholesterol, but the two most important forms are LDL and HDL cholesterol. LDL is often referred to as ‘bad’ cholesterol, whereas HDL is universally accepted as ‘good’. LDL works by transporting cholesterol from the liver to the cells where it can be utilised. Unfortunately, if there is more cholesterol than required, this can often be deposited in the walls of the blood vessels which can cause plaque build-up, blockages and potentially lead to cardiac events. Conversely, HDL cholesterol is good for health because it has the ability to transport excess cholesterol back to the liver where it can be excreted. For this reason, one of the most important metabolic health measures is the ratio of LDL to HDL. Unfortunately, diet, lifestyle, age and to a certain extent genetics can distort this ratio, therefore requiring attention. Besides eating healthier, being more physically active and stopping smoking (if you do smoke), many of us use prescription medications to control our cholesterol levels. At the same time there are increasing concerns about the use of prescription pharmaceuticals like statins, given that there is evidence of damage to the liver, kidneys, nervous system and muscles, whilst increasing the risk of diabetes. It should therefore come as no surprise that there is great interest in natural alternatives, most notable in the form of supplements such as plant sterols, garlic and red yeast rice. What the Research Says About Red Yeast Rice Conducting high-quality research is very challenging, given the plethora of variables at play. For this reason, it is rare to see almost unanimous support for the effectiveness of a nutritional intervention. That being said, the efficacy of red yeast rice for lowering LDL cholesterol is certainly one of those topics. One study from 2009 recruited 62 patients with high cholesterol who had to stop statin therapy due to the side-effects. Of the 62, half were randomly assigned to receive red yeast rice twice daily, with the other half taking a placebo. In as little as 12 weeks, it was reported that the participants taking the red yeast rice decreased their LDL cholesterol by 1.11mmol/L. Previous research published in The Lancet – the most prestigious medical journal - has shown that a 1mmol/L reduction in LDL cholesterol is sufficient to reduce major cardiovascular events by 25% and all-cause mortality by 9%. This is true even in patients whose doctors have categorised them as ‘low risk’. Because of this, these results certainly hold clinical significance. What’s more, these benefits were realised without experiencing side-effects to the liver, kidney or an increase in pain – issues that sometimes arise in patients who take statins. Similar results have been seen in a research study from 2013, which recruited 52 doctors who suffered from high cholesterol. As this study was ‘doubled blind’, neither the researchers nor the participants knew which of the 52 received the red yeast rice, and who received a placebo. After the 8 week study period, it was found that the group receiving the red yeast rice treatment decreased their LDL levels by almost a quarter. On a further positive note, there were no side-effects or blood markers that caused concern with the research team. Meta-Analyses Once there is sufficient published evidence in a subject area, it is common that a research group conducts a study called a meta-analysis. Meta-analysis studies are seen as the top of the hierarchy of scientific evidence, as they collate the results of all the research in the area. They then use advanced statistical analyses to provide a valid and conclusive answer on a specific question. With regards to the effectiveness of red yeast rice for lowering LDL cholesterol levels, there have actually been two meta-analysis studies performed and published. The first meta-analysis, published in 2014, analysed a total of a 13 randomised control trials, which in total included the data of over 800 participants with high cholesterol levels. It was concluded that red yeast rice could potently reduce LDL cholesterol levels, with 0.87mmol/L being the average reduction. Although some of the studies included in the analysis were even shown to increase HDL levels, on the whole, this just fell short of what the researchers would class as ‘significant’. To further boost the significance of red yeast rice, the participants also saw a significant reduction in triglyceride levels while reporting no serious side effects. Fortunately, the second meta-analysis that was published a year later provides complementary findings. This investigation, which included 20 studies, found that LDL cholesterol was reduced by a massive 1.02mmol/L when taking red yeast rice. From the studies analysed, the average dose of monacolin K was 10.8mg per day and this led to results that were as impressive as prescription medication, but with a greater safety profile. Synergistic Benefits As we have found, red yeast rice is very effective at reducing LDL cholesterol even without making positive changes to diet, physical activity levels or lifestyle. Furthermore, red yeast rice has been shown to be effective alongside other nutrients. One study in particular has shown that red yeast rice works notably well with the polyphenol compounds found within olives. Olives and olive oil contain oleic acid, a monounsaturated fat, alongside powerful antioxidants such as hydroxytyrosol. Research has shown that these natural qualities, when consumed daily, can markedly reduce the risk of cardiovascular events. For the study, researchers recruited 50 people who met the criteria for metabolic syndrome – high cholesterol, blood sugar and blood pressure, alongside abdominal obesity. The participants either received a supplement that contained 10.82mg of monacolins and 9.32mg of hydroxytyrosol or a placebo. In as little as 8 weeks, it was found that the group receiving the supplement reduced their LDL cholesterol by 24%, triglycerides by 9%, and systolic blood pressure by 10mmHg. Not only that, the participants decreased the amount of oxidised cholesterol they had by a fifth. Oxidised or damaged cholesterol is the type that is most likely to stick to the walls of blood vessels and cause potential blockages. These extremely impressive results suggest that consuming extra-virgin olive oil daily alongside a high-quality red yeast rice supplement is a great way to improve health in those with metabolic syndrome and therefore reduce the risk of cardiovascular disease. How Much Red Yeast Rice Should I Take? When starting any new supplement regime, it is of primary importance to understand how much you need to take to experience the benefits. The European Food Safety Authority (EFSA) have authorised the use of red yeast rice for lowering cholesterol levels, but only when taking a dose of 3mg per day. Unfortunately, the market is littered with low-quality red yeast rice products that do not contain the amount of monacolin K they claim. One study of note analysed 12 commercially available supplements and found a massive variance in the amount of active ingredients. One product for example only contained 0.3mg of monacolin K per serving. Alarmingly, a third of the products analysed had elevated levels of citrinin (more on this in the next section). This means that purchasing only a high-quality red yeast rice supplement is of primary importance. Look for a reputable company who manufactures their products to Good Manufacturing Practice (GMP) standards and can provide a certificate of analysis to show that the supplement is true to the label claim. What Are the Side Effects of Red Yeast Rice? On the whole, the research indicates that red yeast rice is a safe supplement that can markedly reduce cholesterol levels. We have also seen that it can perform as well as prescription medication whilst causing fewer side effects. However, as we found in the last section, some products on the market are severely lacking in the quality department. Not only does this mean they are not effective, they may even pose a risk to health. Earlier we touched on citrinin, a toxin which has been found in some red yeast rice products. As citrinin is known to damage the kidneys, this is another good reason to only buy a highly reputable red yeast rice supplement. As statins are known to noticeably reduce concentrations of coenzyme Q10 in the body, it would be prudent to believe that red yeast rice does also, given that it is in essence a natural statin. Coenzyme Q10 is a vitamin-like substance that is vital for our survival, given its important role in creating energy. Research has shown that coenzyme Q10 has antioxidant properties, can decrease the risk of heart disease, diabetes and muscle damage whilst supporting vitality. For this reason, it may be wise to supplement with coenzyme Q10 if you are taking statins or red yeast rice. 200-300mg per day would be a good dose to aim for, and one that is universally accepted as safe. Summary To conclude, red yeast rice is a highly effective supplement for reducing high cholesterol levels and the risk of cardiovascular disease, with the potency to match some of the most widely-used pharmaceuticals. At least with high-quality supplements, it also boasts a good safety profile which leads to fewer side effects than the more controversial statins. Before embarking on any supplementation, it is important to consult with your GP, to ensure this will be safe and effective for you as an individual. As always, look for a high-quality, GMP approved product from a reputable manufacturer, to ensure you obtain a supplement that contains the beneficial compounds that you and your health requires. Shop for Red Yeast Rice Here Sources: https://www.ncbi.nlm.nih.gov/pubmed/19528562https://www.ncbi.nlm.nih.gov/pubmed/22607822https://www.ncbi.nlm.nih.gov/pubmed/23866314https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045580/https://www.atherosclerosis-journal.com/article/S0021-9150(15)00222-1/fulltexthttps://www.ncbi.nlm.nih.gov/pubmed/25879228https://www.ncbi.nlm.nih.gov/pubmed/20975018/https://www.sciencedaily.com/releases/2013/05/130525143852.htm
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Health Benefits of Vitamin K
Vitamin K is nowhere near as well-known as many other nutrients, such as vitamins C and D. In fact, many people don’t even know that vitamin K exists. All the same, as we’re going to discover, vitamin K is of vital importance to your body, and offers an impressive range of health benefits. What Is Vitamin K? Vitamin K is the final member of the fat-soluble vitamin quartet, sitting alongside vitamins A, D and E. Vitamin K was discovered in 1929 by a Danish scientist, who realised that it had an integral role in blood clotting – something known in the medical community as “coagulation”. These landmark findings were published in a German scientific journal, with the compound being referred to as “Koagulationsvitamin”. This, of course, is why the compound later became known as vitamin “K”. Today, we know that vitamin K exists in numerous forms, with these having quite different roles in our health. Of these forms, there are the natural vitamins K1 (phylloquinone) and K2 (menaquinone), and a synthetic version known as K3 (menadione). Let’s look at each of these in turn... Vitamin K1 Vitamin K1 is a key element of many plants as it has a role in photosynthesis. Generally the level of vitamin K1 found in plants is related to the level of chlorophyll, a dark green pigment. This is why dark leafy greens such as spinach are the best natural source of K1. In a typical western diet, vitamin K1 makes up over three quarters of the overall vitamin K intake. A deficiency in K1 is very rare in adults because a healthy intake can easily be achieved through a balanced diet. Furthermore, the body can recycle vitamin K1 many times, meaning that a daily intake is unnecessary. K1 deficiency is more common in new born babies, where it can have life threatening consequences. Due to this, it is common practice for babies to receive a K1 injection shortly after birth. As touched on earlier, the main role of vitamin K1 within the body is to help the blood clot normally, preventing excessive bleeding and bruising. This is because all the proteins that work together to initiate blood clotting are dependent on there being sufficient vitamin K1. The European Nutrient Reference Value (NRV) of 75 micrograms (µg) per day has been set due to this being a good amount to aim for to ensure healthy blood clotting. Certain medical conditions require the administration of anti-coagulation drugs, otherwise known as vitamin K antagonists. These drugs attenuate the actions of vitamin K and in essence, thin the blood. Although drugs such as warfarin can be a great help to health, they also have their downsides, which we will explore later in the article. Vitamin K2 To make matters slightly more confusing, vitamin K2 exists in various forms. But for the purpose of this article, we will focus on K2 in the forms of MK-4 & MK-7, the most promising types of this vitamin. In the body, K1 can be converted in small amounts to K2 MK-4. Similarly, small amounts of MK-7 can be produced by gut bacteria, but this is widely accepted to not be sufficient for optimal health. MK-7 is only found in high amounts in natto – a popular Japanese dish of fermented soy beans – which is rarely available in the West. As a result of this, supplementation is the only viable option for most of us to consume an appreciable amount of MK-7. Vitamin K2’s primary role in the body is the regulation of calcium. As we know, calcium is crucial for strong bones and teeth, as well as for muscle contraction. Simply ingesting sufficient calcium is not enough however: we need vitamin D to effectively absorb the calcium. Unfortunately, vitamin D just ensures we absorb the calcium; it does not channel the calcium into the correct areas. This is where vitamin K2 (and to a lesser extent K1) comes in. Bone Health Many think of the skeleton as a dormant and rigid organ that is simply needed for movement. This is not true however, as our bones are in a constant state of turnover. Furthermore, our bones protect our vital organs and help to produce blood cells. By having a good diet and performing sufficient exercise, this should ensure that we are somewhat protected from the loss of bone mass. As we touched on in the above section, calcium and vitamin D are of fundamental importance. However, the lesser-known vitamin K also has a key role. Although there is a relative lack of research into this area, there have been some impressive findings nonetheless. Research has shown that in older adults, those with high intakes of vitamin K are associated with a greater bone mineral density. In women of all ages, low vitamin K intake is linked to poor bone strength. Interestingly, those taking warfarin have less active vitamin K, and are therefore at a greater risk of suffering from bone fractures. Although association studies like the one cited above can provide fascinating links, they cannot prove causality. Or in other words, they cannot prove that a greater intake of vitamin K leads to a higher bone mineral density. Fortunately, there have been randomised trials performed that can indeed prove causality. One of these was a landmark study, published in 2000, that recruited almost 250 people with osteoporosis. These people either received vitamin K2 (MK-4) or a placebo. At the end of the 2 year study period, it was found that those receiving the daily dose of vitamin K suffered from significantly fewer bone fractures than those in the placebo group. Furthermore, those taking a placebo lost bone mass at a significantly faster rate than those taking the vitamin K2. Although those taking the K2 failed to see an increase in their bone mineral density, the researchers believe that the decreased prevalence of fractures was down to how vitamin K2 improved the quality of bones. To complement these findings in vitamin K2 (MK-4), similar results have been seen but this time using vitamin K1. For this study, a total of 440 postmenopausal women with osteoporosis were recruited, and randomly assigned to receive vitamin K1 daily for 2 years or a placebo. After the end of the study period it was found that the placebo group experienced more than double the number of bone fractures when compared with the vitamin K group. Supplemental vitamin K was also well-tolerated, as there was a lack of adverse effects. Another study into the effects of vitamin K2 on the bone health of postmenopausal women reported positive findings. This time using the MK-7 form, it was found that consuming this nutrient daily for 3 years led to a significantly greater maintenance of bone strength when compared to the group who received a placebo. These results and the findings of other studies suggest that vitamin K1 and K2 (MK-4 & MK-7) are all beneficial for the health of the bones. Those who take vitamin K for bone health would be wise to ensure they have sufficient levels of vitamin D as well. Research has consistently highlighted the synergistic nature of these two essential nutrients. One study in particular showed that in postmenopausal women with osteoporosis, vitamin K was effective at increasing bone mineral density. However, the combination of vitamin D and K was far superior, as the women saw an extra 5% increase in this marker of bone health. Cardiovascular Health Cardiovascular disease is still the leading cause of mortality worldwide, accounting for around a third of all deaths each year. One of the hallmarks of CVD is stiff, inflexible arteries that are caused by calcium build up, or calcification. This inevitably leads to the narrowing of the arteries, heightening the risk of heart attacks and strokes. Because vitamin K can effectively shuttle calcium into the teeth and bones, this automatically results in there being less in undesirable locations, such as soft tissues and arteries. There are numerous published studies that show that a high vitamin K2 (but not vitamin K1) intake is associated with a lower risk of cardiovascular disease. The studies indicate that compared to those with a low K2 intake, those with a higher intake reduce the relative risk of developing heart disease by 20-40%. However as we found earlier, these studies cannot prove causality. It is a good job then that there have been multiple randomised control trials specifically looking at the impact of vitamin K2 on heart health. In the previous section we discussed how a group of postmenopausal women who took K2 MK-7 daily for 3 years saw a much greater maintenance of bone health compared to placebos. Well that wasn’t all. These women also had the health of their arteries assessed and it was discovered that those taking vitamin K2 decreased arterial stiffness. It was also found that the stiffer the arteries, the greater the benefit. As we touched on earlier, many people worldwide are prescribed anticoagulants such as warfarin, to decrease blood clotting. Unfortunately, there is now research to suggest that this type of medication doesn’t just increase the risk of bone fractures. Numerous investigations have shown that this leads to quite substantial calcification in key arteries surrounding the heart. This is due to anticoagulants decreasing the actions of vitamin K-dependant proteins, meaning that calcium can end up in some undesirable locations. Not only does this provide further evidence of vitamin K2’s effect on cardiovascular health, it has also stimulated further research into ways to negate this quite serious side-effect. To conclude this section, we will once again touch on the topic of vitamin D. Not only does vitamin D have a synergistic role with vitamin K in regards to bone health; this duo of fat-soluble vitamins also seems to work together to support heart health. This is thanks to research which has shown that taking vitamin D and K together was more effective for the condition of the arteries than taking them alone. As vitamin D and K2 are consumed in relatively low amounts in a typical western diet, supplementation is a cost-effective way of supporting bone and heart health. Vitamin K3 The third and final type of vitamin K is the synthetic vitamin K3. Unfortunately, vitamin K3 does not possess the benefits of K1 & K2 and has actually been shown to be detrimental to health in some cases. Vitamin K3 was once the form used to treat deficiencies in infants, but there were instances of liver toxicity, jaundice and damage to blood cells. For this reason, it is now only used in animal feed for species that have the ability to safely transform vitamin K3 into K2. How Much Vitamin K Should I Take? As vitamin K is an essential nutrient, it may come as a surprise that there are relatively few studies that have investigated what the optimal dosage is. The main reason behind this is because vitamin K deficiency is very rare in well-nourished individuals. As we touched on earlier, our body can recycle vitamin K many times meaning daily intake is not required. However, regular intake is of course necessary. With regards to vitamin K1, the current recommendations are between 75µg to 120µg per day depending on the country you are from. This is based on studies that show this amount is effective for healthy blood clotting. However, recent leading experts have stated that they believe this range is too low and that we should consume more. Fortunately, an intake of 200µg is still easily achievable through the diet. For vitamin K2 in the MK-4 form, the research on the whole has used very high doses. Numerous investigations have used 45mg per day, which is 45,000µg. However, there have been positive findings with a dose of 1.5mg daily. Hopefully future research can discover the minimum effective dose of K2 MK-4. With studies that have shown a benefit of K2 in the form of MK-7, we can confidently say from the evidence that a dose of 150-200µg per day is a good range to aim for. What Are Good Sources of Vitamin K? When it comes to vitamin K1, dark green vegetables are the best source. For example, a 100g portion of kale will provide 440µg, and the same serving size of spinach, broccoli and cabbage contains 360µg, 180µg and 145µg respectively. As vitamin K is fat-soluble, it is recommended that these vegetables are consumed with a fat source. A knob of butter melted on top of these foods would be a tasty and effective way to aid vitamin K absorption. As only a few portions of green vegetables per week are needed to ensure sufficient vitamin K1, this is why deficiency is very rare. Remember, the body can also use the same vitamin K numerous times. In contrast, obtaining sufficient vitamin K2 through the diet is certainly more challenging. Natto is the only vegan source of K2 (MK-7), and two portions per week would be sufficient to satisfy K2 requirements for heart and bone health. However, this dish is not frequently eaten outside of Japan. Animal sources such as meat, eggs, butter and cheese provide small amounts of vitamin K2 (MK4 or MK7 depending on the food), but it would be extremely difficult to obtain enough through food. For this reason, a supplement is a highly popular, convenient and effective way of meeting K2 requirements. When taking a K2 supplement, it is best to take alongside a meal containing fat for optimal absorption. For added benefit, many choose to consume a K2 supplement alongside 25-50µg (1000-2000 IU) of vitamin D3 per day. What Are the Side Effects of Vitamin K Supplementation? Fortunately, in healthy individuals there is no evidence of side effects from vitamin K1 or K2 supplementation, even in very high doses. As there is no evidence of toxicity, the Food Drug Administration (FDA) and the European Food Safety Authority (EFSA) have not set an upper limit for vitamin K intake. There is also zero evidence in healthy people that a high intake of vitamin K1 leads to excessive blood clotting. That being said, those on anti-coagulation medication such as warfarin should avoid supplementation and dishes such as natto unless advised otherwise by their doctor. This is because even modest amounts of K1 and MK-7 can impair the action of anti-coagulation drugs. Summary Hopefully this article and others will help improve your knowledge with regards to vitamin K. As we have found, the health benefits of this essential nutrient mean that it is worthy of more attention than it is currently receiving. As we have gone quite in-depth with some key scientific information in this article, we thought best to summarise the main points in these take-home messages: Vitamin K is the name given to a group of fat-soluble compounds which are essential to health. Discovered almost 90 years ago due to its role in blood clotting, vitamin K is now known to also support bone and heart health. Vitamin K comes in various forms with there being K1 (phylloquinone) and numerous types of K2 (menaquinone). K2 MK-4 and MK-7 are the most researched with the proven health benefits. The synthetic vitamin K3 (menadione) is no longer used in humans. All forms of vitamin K positively impact blood clotting, bone health and heart health to varying degrees. The current evidence suggests that K2 MK-4 is the best choice for bone health, with K2 MK-7 being the best for blood clotting and heart health. For vitamin K1, a dose of 75-200µg daily is widely accepted to be sufficient. Similarly, benefits to heart and bone health have been consistently seen with a K2 MK-7 intake of 200µg per day. For K2 MK-4, much higher doses of 1.5-45mg daily have been used. Dark leafy greens represent the best source of vitamin K1, with kale, spinach, broccoli and cabbage being particularly good. Although the body has the capacity to create small amounts of vitamin K2, this is widely accepted to be not enough to experience health benefits. As there is very little found in a typical diet, supplementing with K2 is commonplace. Vitamin D holds a synergy with vitamin K, as both nutrients support strong bones and a healthy heart. For the best benefit, take a dose of vitamin D in the range of 25-50µg per day. Vitamin K1 & K2 supplementation is very safe in healthy individuals and there is currently no evidence of toxicity, even in extremely high doses. However, high vitamin K intakes are not advised for people on anti-coagulation drugs. As always, it is recommended that you seek medical advice from your healthcare professional if in doubt. Shop for Vitamin K Supplements Here. Sources: https://www.ncbi.nlm.nih.gov/pubmed/21394493/https://www.ncbi.nlm.nih.gov/pubmed/21447413/https://www.ncbi.nlm.nih.gov/pubmed/10750566/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413254/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/https://www.ncbi.nlm.nih.gov/pubmed/11886767https://www.ncbi.nlm.nih.gov/pubmed/18922041/https://www.ncbi.nlm.nih.gov/pubmed/23525894https://www.ncbi.nlm.nih.gov/pubmed/19179058https://www.ncbi.nlm.nih.gov/pubmed/18722618https://www.ncbi.nlm.nih.gov/pubmed/15514282https://www.ncbi.nlm.nih.gov/pubmed/25694037https://www.ncbi.nlm.nih.gov/pubmed/16169351/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/
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Health Benefits of Iron
Although vitamins and minerals are classed as ‘micronutrients’ because of their relatively small presence in the diet, this does not detract from their importance. Of the trace minerals, iron is perhaps the best known and has been subject to hundreds of different research studies. Due to this, we have a very good understanding of the numerous roles that iron plays in good health. Let’s explore in depth what these are… What Does Iron Do? Iron is an essential mineral that is involved in many different bodily processes, but it’s most important role is in the production of red blood cells. Iron is an essential component of the haemoglobin that transports oxygen around the body, and myoglobin which stores oxygen in muscles and tissues. Over 80% of the iron in the body can be found in haemoglobin and myoglobin. The Health Benefits of Iron Iron has a number of roles in the body, with the vast majority of these benefits stemming from its integral role in haemoglobin formation. Oxygen Transport When consumed, iron is absorbed through the small intestine and transported to the bone marrow where blood cells are produced. In the bone marrow, iron is combined with proteins to produce haemoglobin. Without iron present, the body cannot produce haemoglobin, which results in the production of abnormally small blood cells. These in turn struggle to carry sufficient oxygen to the tissues and organs of the body. Therefore, obtaining enough iron though the diet is crucial. Scientists often describe haemoglobin as a ‘sticky’ protein, and one which oxygen can easily bind to. Once haemoglobin picks up oxygen during pulmonary circulation, it returns back to the heart where it is subsequently pumped around the body, providing all of the cells with this life-giving molecule. Cognitive Function As you can imagine, the brain uses a relatively high percentage of the oxygen in our body to fuel brain function. An adequate store of iron (and therefore haemoglobin) ensures that enough oxygen is available to support thought processes, attention levels, learning, memory and movement just to name a few examples. Interestingly, recent research has shown that a link exists between low iron levels and depressive symptoms. This makes sense, as less oxygen reaching the brain is certainly likely to have a negative effect. Energy Levels Metabolism is the process of turning the food we consume into adenosine triphosphate (ATP) – the body’s unit of energy. This requires many different enzymes and of course, oxygen. As iron is required for the production of certain enzymes involved in metabolism and obviously the delivery of oxygen, it should come as no surprise that iron is a key player in metabolism. Because of this, the classic sign of an iron deficiency is persistent tiredness and fatigue. Immune Function The immune system is comprised of many different cells, organs, proteins and tissues that work together to defend our body from pathogens. Research has shown that low levels of iron cause a decrease in numerous components of a healthy immune. For this reason, the European Food Safety Authority (EFSA) has concluded that ‘iron contributes to the normal functioning of the immune system’. Healthy Pregnancy and Child Development Low levels of iron during pregnancy are associated with premature delivery, low birth weight and infant mortality. Iron is also an important nutrient for child development during the early years. Children with anaemia or those who were born with low iron stores have been shown to have a lower arithmetic and writing ability as well as impaired recall memory and motor skills. At the current time, there is conflicting evidence as to whether rectifying the iron deficiency returns cognitive ability to a normal level, or whether these deficits remain. Future research will hopefully clear this up, but the importance of a healthy iron intake during pregnancy and childhood cannot be overstated. Side Effects of an Iron Deficiency We have already alluded to a few of the classic symptoms of an iron deficiency, but we thought it would be worthwhile to compile a list to show them in their entirety: Constant tiredness and fatigue Rapid or irregular heartbeats Growth problems Increased susceptibility to infections Pale skin Shortness of breath Dizziness or light-headedness Weak and brittle nails. How Much Iron Do We Need? To prevent against a deficiency it is important to have an iron intake that is suitable for our needs. Although the European Nutrient Reference Value (NRV) is always a good starting point, it fails to take into account differences within the population. As we will now see, there is quite a lot of variance depending on gender and stage of life. Of note, women of childbearing age need higher intakes due to loss of iron during menstruation. The current Reference Nutrient Intake (RNI) for iron is: Adults: - Women 19-50 years 14.8mg per day - Men 19-50 years 8.7mg per day - Adults 50+ 8.7mg per day Adolescents: - Girls 11–18 years 14.8mg - Boys 11–18 years 11.3mg Infants and children: - 0–3 months 1.7mg - 4–6 months 4.3mg - 7–12 months 7.8mg - 1–3 years 6.9mg - 4–6 years 6.1mg - 7–10 years 8.7mg For reference, the European NRV is 14mg per day. There is also evidence to show that those who give blood (half a litre per year) require an extra 0.6-0.7mg of iron per day. Similarly, those who exercise regularly at a high intensity may require up to an additional 70% over the recommended daily amount. Good Sources of Iron There are two types of iron in foods – haem and non-haem. Haem iron, which is found in meat, fish and seafood, is much easier for the body to absorb. In fact, it is thought that haem iron is 2 to 6 times more bioavailable than non-haem iron, the type found in vegetables, legumes and grains. Because of this, vegetarians and vegans are at a much greater risk of an iron deficiency – something we will touch on more in the next section. Here are the best sources of iron, both haem and non-haem: Haem Foods Liver Red meat Poultry Fish Seafood Non-Haem Foods Green leafy vegetables such as kale and spinach Dried fruit, particularly apricots Legumes Nuts, particularly cashew nuts Eggs Whole grains As iron is the most common deficiency in the UK, it is actually mandatory for certain foods to be fortified with iron, including white and brown wheat flour, and breast milk substitutes. Cereals are often fortified on a voluntary basis. Increasing your intake of vitamin C-rich foods can help to improve iron absorption from the diet. Vitamin C helps to release more iron from non-haem sources, which means more is available for the body to absorb. The best food sources of vitamin C are bell peppers, citrus fruits and green vegetables. Who Is at Risk of an Iron Deficiency? The latest National Diet and Nutrition Survey made for some interesting reading, as it showed that a significant proportion of the population had an iron insufficiency. Specifically, 46% of adolescent females and 23% of women between the ages of 19-64 had an iron intake below the lower recommended threshold. As we mentioned earlier, premenopausal women are at the greatest risk of a deficiency as they lose iron stores due to the menstrual cycle. So for this population, there should be a focus on consuming iron-rich foods (especially haem iron) as this could make a big difference to health and well-being. As non-haem iron has a much lower bioavailability than haem iron, it should come as no surprise that vegetarians and vegans are also at a much higher risk of an iron deficiency. This means that to positively influence iron stores, someone eating a plant-based diet would have to eat significantly more iron than a meat eater. Many vegetarians and vegans have to supplement their diet with iron to protect against a deficiency. Calcium, zinc and certain B vitamins (especially B12) are other nutrients which can also be low in a plant-based diet. Interestingly, it has been well documented that natural compounds within tea and coffee massively inhibit the absorption of non-haem iron. So those of us who drink multiple cups per day are likely to have lower iron stores. Similarly, iron, zinc and calcium all compete for absorption in the body, so ideally, food sources of these minerals would be consumed at different times. However this is not always possible or practical. Finally, as we have already mentioned, those who give blood regularly or exercise intensely would be wise to include more iron-rich foods in their diet. Summary To conclude, iron is an essential mineral that has some pretty important roles within our bodies. Unfortunately though, many of us do not consume enough, and this is having a negative effect on our health. Hopefully this article has helped to improve the knowledge around iron so we can improve this element of our diet. To wrap this up, we thought best to summarise the key points that have been discussed: Iron is a trace mineral that’s main role in the body is the synthesis of haemoglobin – the protein which transports oxygen around the body. Iron also has important roles in energy production, the immune system, cognition, pregnancy, and child development. Low iron levels lead to anaemia, and the classic symptoms of this are constant tiredness and fatigue, pale skin, difficulty concentrating and an impaired immune response. Iron is categorised into haem (meat sources) and non-haem (plant sources). Haem iron is much better absorbed and is therefore the preferred source for the body. Non-haem iron is better absorbed when taken alongside a source of vitamin C. However, compounds within tea and coffee can decrease iron absorption. Iron requirements differ due to age and gender. Pre-menopausal women require the most due to menstrual blood loss. Unsurprisingly, women are much more likely to be deficient than men. Pregnant women, vegetarians, vegans, those who give blood and those who exercise intensely are also more likely to be deficient in iron and therefore in these populations, a high quality iron supplement may be a good choice. Shop Iron Supplements Sources: https://www.ncbi.nlm.nih.gov/pubmed/28189077https://www.ncbi.nlm.nih.gov/books/NBK222309/https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1215https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/minerals-and-trace-elements.htmlhttps://www.nhs.uk/conditions/vitamins-and-minerals/iron/https://www.ncbi.nlm.nih.gov/pubmed/1889481https://www.ncbi.nlm.nih.gov/pubmed/10999016https://www.ncbi.nlm.nih.gov/pubmed/11237939https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964457/
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Health Benefits of Zinc
The trace mineral zinc is one of 24 micronutrients that are deemed essential for health. Although only needed in small amounts, this cannot detract from its importance as zinc plays a vital role in many bodily functions, with some of these being quite diverse and at times unrelated. Clearly then, ensuring an adequate intake of zinc is an aspect of health that cannot be taken for granted. In this article, we are going to cover all topics zinc-related, so you will be able to understand the roles it plays in the body, which foods are good sources, how much is required and any symptoms to look out for which indicate a deficiency. The Role of Zinc Within the Body As we alluded to in the introduction, zinc has a wide range of roles to play in our health and wellbeing. Let’s look at some of the most important… Immune Function Arguably, zinc is best known for its role in the healthy workings of our immune system. A crucial part of the immune system are so-called “T cells” which are created in the thymus gland. These cells attack and destroy pathogens which help to keep us healthy. Zinc works by activating these T cells so they can rapidly neutralise any threat. It is fascinating to consider that despite all the advancements in the field of medicine, we still haven’t identified a cure for the common cold. Furthermore, there are very few ways we can decrease the length and severity of a cold once we have been brought down by one. One of the few methods that has shown to be effective is zinc lozenges. Last year, researchers from Finland completed a meta-analysis of randomised control trials – the highest quality of scientific evidence - to collate the results of all studies which addressed the effects of zinc lozenges on the common cold. It was found that taking a zinc lozenge (zinc acetate or zinc gluconate) within the first 24 hours of developing a cold decreased the duration of it by a third – a very impressive result. It is also important to note that taking a zinc tablet of the same dose wouldn’t be as effective. This is because much of the benefit occurs from the zinc lozenge dissolving in the oral cavity where most of the symptoms of a cold exist. Zinc supplements have also shown to be effective at decreasing incidences of the common cold, with an especially large benefit seen in older adults. So, if you find yourself suffering from regular illnesses, a daily zinc supplement certainly has the potential to help. Brain Function Zinc is found in high concentrations in the brain, where it has a number of key roles. Research has shown that low levels of zinc are linked to low mood and impaired memory function. Fortunately, rectifying this insufficiency sees an improvement on both accounts. Aside from this, zinc has shown to have an interesting relationship with depression. People suffering from depression often have low levels of zinc in the blood, and the magnitude of this insufficiency correlates with the severity of the depression. In one study of note, it was reported that the provision of 25mg of zinc alongside antidepressant medication was significantly more effective than antidepressants alone in reducing symptoms. What is more fascinating is that a study published in Nutritional Neuroscience in 2015 showed that providing a 30mg zinc supplement daily for 12 weeks led to an improvement in symptoms in 50 overweight/obese adults with depression. Compared to the group receiving a placebo, the researchers labelled these findings as ‘significant’. It appears that zinc can improve brain function and mood through its role in increasing serotonin (the ‘happy’ hormone) uptake in various brain regions. Furthermore, zinc intake helps to ensure a protein called BDNF can express its benefits. BDNF is involved in neuron growth and plasticity, thus helping with neurotransmission. So, it appears that if you are suffering from depressive symptoms, paying attention to your zinc intake would be a good idea. This is something you should certainly discuss with your health care practitioner. Heart Health As we have just found, zinc has a pretty important role in the body’s most crucial organ. Another vital organ that zinc is known to support is the heart. A hallmark of heart disease is blood vessels (such as coronary arteries) that have a build-up of plaque. This results in a blood vessel that is constricted and inflexible and one that if bad enough could lead to a ‘cardiovascular event’ such as a heart attack. Scientific enquiry has shown zinc can reduce plaque accruement in the blood vessels – leading to researchers labelling zinc as having ‘anti-atherogenic’ properties. Due to this information, and the fact that zinc intake is inversely associated with plaque build-up in the arteries, low zinc is now classed as a risk factor for developing atherosclerosis. Fortunately, the progression of this disease state is shown to be halted with zinc supplementation. Of note, one clinical investigation found that providing older adults with 45mg of zinc per day in the form of a supplement was linked to a reduction in numerous inflammatory factors that drive the development of atherosclerosis. Skin Condition For some, there can be few greater sources of frustration than poor skin health or a wound that just won’t heal. One of the more common skin conditions is acne. Numerous research studies have shown that it is common to see low levels of zinc in those who suffer with this condition. Due to zinc’s role in the immune system, it is thought that low levels of zinc can lead to an inappropriate inflammatory response which worsens acne. One study found that providing a high dose of zinc for a period of 6 weeks to people with acne saw a reduction in the severity of symptoms by a third. A more recent study reported a similar benefit. Although this wasn’t as great as the reference drug for acne, it was found to cause fewer side-effects. As zinc helps to control inflammation levels, it can limit bacterial growth in cuts or skin lesions, thus helping to protect the skin's membrane. Zinc is also well-known to support the production of collagen, which is needed for skin repair and growth among other things. Vision Zinc plays an important role in one of our most important senses: our vision. Zinc works by transporting vitamin A from the liver to the retina. Once there, vitamin A helps to produce melanin – a pigment well known to protect the eye. Evidence also suggests that zinc can play a protective role against cellular damage to the eye and can help to delay the progression of age-related macular degeneration (AMD) and vision loss. Prostate Function Out of all the tissues in the body, none have a higher concentration of zinc than the prostate gland. This indicates that zinc holds a pretty important role in the healthy functioning of the prostate. Specifically, zinc is essential for the function, metabolism, growth and survival of prostate cells. To this end, there is also research indicating zinc’s protective role against prostate cancer, as long as zinc intake is not excessive for extended periods. As prostate ailments are much more prevalent in older males, ensuring an adequate zinc intake is especially important in this population. Fertility According to the European Food Safety Authority (EFSA), zinc plays an important role in fertility, reproduction and testosterone synthesis. In men, zinc is essential for sperm count, quality and mobility, and low levels of can cause a decreased semen volume and testosterone levels. In women, zinc supports the healthy development of the egg and promotes regular ovulation. Who is at Risk of Zinc Deficiency? There are many countries who still struggle to achieve a healthy zinc intake, but in the developed world, clinical deficiencies are not all that common. That being said, there is a significant proportion of the UK population who have a zinc intake below the lower recommended threshold – indicating an insufficiency (but not a clinical deficiency). The latest National Diet and Nutrition Survey shows that ~10-20% of females under the age of 18 and males of all ages have a low zinc intake. There are numerous causes of a zinc insufficiency or a clinical deficiency. If any of the below describe you, then you would be wise to analyse your intake of this important mineral: Alcoholism Kidney disease Intestinal malabsorption A low protein or plant-based diet Diabetics Athletes with demanding training regimes Women taking birth control pills or hormone replacement therapy Medications Those over the age of 65 years Common Symptoms of Zinc Deficiency Unlike some micronutrient deficiencies that produce very few symptoms, there are a quite a number of signs that indicate someone is low in zinc. The most commonly cited side effects are: A loss of appetite Slow wound healing Impaired taste and smell Frequent infections or colds Low mood or depression Poor growth Rough pale skin Hair loss Low libido Luckily, the effects of a deficiency can be reversed by simply increasing your intake of zinc. However, many of these symptoms can also indicate other serious health concerns so it’s important to seek medical advice to rule out other causes. What are Good Sources of Zinc? Zinc is found in many different foods, so it is possible to get all you need from diet alone. The best food sources of zinc are red meats and seafood such as oysters, while other sources include nuts, eggs, dairy and legumes. If you are concerned that you are not receiving adequate levels of zinc or you are at increased risk of deficiency, you may find a supplement to be beneficial. Always take zinc tablets with food to reduce the risk of stomach irritation. How Much Zinc Should I Take? The general consensus is that 10mg of zinc per day is an optimal value to aim for to ensure good health in the ‘average’ individual. This is the recommendation by EFSA and the UK Department of Health. Even for pregnant women, 10mg per day is enough to provide mother and child with sufficient zinc. For treating either a zinc insufficiency or a deficiency 25-50mg per day would be a suitable dose to aim for. In scientific research, up to 100mg per day has been used to help treat depression, acne or decrease the severity of a cold or infection. However, this dose shouldn’t be used for extended periods in an attempt to avoid any complications. Doses of over 40mg can lead to side effects such as nausea, loss of appetite and diarrhoea. Furthermore, high levels of zinc can impair copper and iron absorption. For this reason, it is not uncommon to supplement copper, iron, or both when taking high levels of zinc. Summary Hopefully this article has outlined the importance of zinc and has provided you with enough information to ensure that you obtain adequate levels of this mineral. As it has such a wide range of roles in the proper functioning of the body, it is a nutrient which should garner more attention than it currently receives. This is especially the case seeing as a significant proportion of the UK has a zinc insufficiency. For these individuals, increasing their meat, fish and seafood intake or taking a high quality supplement would be a good step towards improving their health. Sources:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5418896/https://www.sciencedaily.com/releases/2017/05/170503110808.htmhttps://www.ncbi.nlm.nih.gov/pubmed/19183867https://www.ncbi.nlm.nih.gov/pubmed/23602205https://www.ncbi.nlm.nih.gov/pubmed/23602205https://www.ncbi.nlm.nih.gov/pubmed/24621065https://www.ncbi.nlm.nih.gov/pubmed/24621065https://www.ncbi.nlm.nih.gov/pubmed/8936496https://www.ncbi.nlm.nih.gov/pubmed/14756902https://www.ncbi.nlm.nih.gov/pubmed/20487581https://www.ncbi.nlm.nih.gov/pubmed/20427734https://www.ncbi.nlm.nih.gov/pubmed/82356https://www.ncbi.nlm.nih.gov/pubmed/6163281https://www.ncbi.nlm.nih.gov/pubmed/17400177https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/minerals-and-trace-elements.html
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The Health Benefits of Eating Nuts
Most of us appreciate that nuts can make a healthier snack than more common options like crisps or chocolate. The question, however, is what nuts actually do for you that make them so beneficial? The General Benefits of Eating Nuts High Levels of Healthy Omega 3 Fats Not so long ago fat was demonized for its role in encouraging weight gain. Fortunately, in recent years we have all become more comfortable with the idea that not all fats are bad. Quite the opposite in fact; some types of fat can be positively beneficial for our health. It is these “healthy fats” which can be found in generous amounts within many varieties of nut. For example, most nuts are naturally high in unsaturated fats; both monounsaturated and polyunsaturated fats. These types of fats are known to control inflammation, lower cholesterol, support cell health and to help the body absorb fat-soluble vitamins and other nutrients. If this weren't impressive enough certain nuts also contain a special polyunsaturated fat known as alpha-linolenic acid (or ALA for short). ALA is an essential omega 3 fat and is linked to good general health, helping to support areas such as the heart, brain, eyes, mood and inflammation. Rich in Protein Although nuts are mainly a source of fat, they also boast appreciable amounts of protein. Protein has a plethora of key roles within the body, with the most important being the growth and repair of tissue such as muscles and bones. Protein is also an important aspect of weight management, as a high protein intake increases our metabolic rate, and keeps us feeling fuller for longer. A higher protein intake is also advisable for older adults seeking to decrease muscle wastage and maintain strength with age. A Great Source of Fibre It has been well publicised in the UK that most of us are only getting around half of the recommended 30g of fibre each day. With certain types of nuts providing around 5g of fibre per serving, they are consequently a fabulous way to keep our digestive health in check. L-Arginine for Circulatory Health Nuts are also particularly high in an amino acid known as L-arginine. In the body, arginine is used to create nitric oxide, a signalling molecule which dilates blood vessels. This in turn both increases blood flow and decreases blood pressure, helping to support a healthy circulatory system. Plant Sterols for Healthy Cholesterol Certain nuts provide an impressive volume of plant sterols. Sterols are molecules that very closely resemble the cholesterol found in our body. As a result they compete with the cholesterol in our body for absorption into the bloodstream. When plant sterol levels increase, so cholesterol levels in the blood can fall, offering significant health benefits. Research has shown that a diet rich in plant sterols (2.5-3g per day) can reduce cholesterol levels by up to 13% in under a month. Health Benefits of Specific Nuts Now that we've looked at the more general benefits of nuts let's take a closer look at some specific nuts, and the benefits of consuming them… Almonds A 1oz serving of almonds provides almost 4g of fibre, and over a third of your daily vitamin E requirement. Vitamin E is a powerful antioxidant that helps to protect our cells from damage and decreases the oxidation of cholesterol. Oxidised cholesterol is the type that is most likely to build up in the walls of blood vessels causing atherosclerosis. A regular dose of vitamin E can therefore help to protect the body from this narrowing of the arteries; an issue which is linked to serious medical issues like heart attacks. Less well-known are several other nutrients found in almonds; namely biotin, copper and manganese. Biotin is often known as the “beauty vitamin” because it supports healthy hair and skin. Meanwhile manganese and copper are important minerals for joint health, thanks to their role in cartilage function and connective tissue strength. Brazil Nuts Brazil nuts are famous for being a great source of selenium. Selenium is an essential mineral that has an integral role in the synthesis of glutathione, often known to scientists as the “master antioxidant”. Selenium also helps thyroid and immune function together with sperm health. From the latest National Diet and Nutrition Survey, selenium insufficiency is surprisingly common. Thankfully, we only need two Brazil nuts per day to obtain all the selenium we need. Pecans Pecan nuts are one of the world's richest sources of heart-healthy monounsaturated fat, providing 12g per ounce. The cardiovascular benefits of pecans are further increased thanks to the high levels of thiamine they offer. Also known as vitamin B1, thiamine provides the heart with the energy it needs to beat over 100,000 times per day. Like most of the other members of the nut family, pecans also provide an appreciable amount of the minerals copper, manganese, zinc and magnesium. In fact, the only essential vitamins and minerals that are absent from pecans are vitamin A, B12 and sodium. Walnuts Walnuts are famous for their ALA content. Thanks to this ingredient a diet that is rich in walnuts has been shown to decrease cholesterol and the risk of excess blood clotting. Walnuts are also a great source of molybdenum; a lesser-known mineral that plays an important role in the synthesis of some amino acids used in connective tissue formation. To this end, walnuts support the joints, hair, skin and nails. Pistachios Pistachios possess qualities that set them apart from other nuts. Firstly, they are high in vitamin B6, a nutrient that is involved in many bodily functions, from red blood cell formation to balancing hormone levels and reducing tiredness and fatigue. Pistachios are also relatively high in phosphorous, a mineral that is essential to strong bones and teeth. Lastly pistachios are also the only nut to contain appreciable levels of lutein and zeaxanthin, two pigments that promote healthy vision. Macadamias Providing slightly more fat than pecans, macadamias are probably the best source of monounsaturated fat, providing almost 17g per ounce. Similar to pecans, macadamias are particularly rich in vitamin B1. Aside from heart health, B1 supports the nervous system, energy levels and psychological health. Hazelnuts Hazelnuts are a brilliant source of monounsaturated fat and essential micronutrients. Of note are vitamins B1, B6, B9 (folate), E and K. Hazelnuts boast a wide range of minerals but are particularly high in manganese, with an ounce providing almost 90% of the NRV. What Does the Research Tell Us? Now that we have covered the general benefits of nuts it is only right to ask if the scientific research supports this view. What better way to start than by looking at cardiovascular health. First and foremost, nuts are renowned for their powerful effect on cholesterol levels. Looking at the evidence in its entirety, regular nut consumption decreases LDL (‘bad' cholesterol), increases HDL (‘good' cholesterol) and lowers triglyceride levels – a type of fat in the blood. Fittingly, high LDL & triglycerides, and low HDL are all risk factors for developing heart disease. In addition to this, a plethora of studies have shown that nuts have powerful antioxidant qualities that can protect cholesterol from damage. Damaged cholesterol is the type most likely to stick to the walls of blood vessels. What is fascinating is that just consuming one portion of pecans has been shown to decrease the amount of oxidised cholesterol in the blood by up to a third! The health-related impact of eating nuts has been extensively confirmed by researchers. A study involving over 7000 people found that those consuming 30g of nuts per day slashed their chance of suffering from a heart attack or stroke or dying from a heart related illness by nearly a third when compared to the group following a low fat diet. So it appears that if you are concerned about the health of your heart, you should certainly make nuts a part of your daily diet. Despite it being accepted that nuts are good for the heart, it was once thought that regularly eating nuts would cause weight gain. This seems quite logical as nuts are very energy dense, with some types providing over 200kcal per ounce. It may come as a surprise however that numerous research studies have shown that regular consumption of nuts is actually associated with a lower bodyweight and a reduced risk of type 2 diabetes. Nutrition experts believe that the protein and fibre content of nuts mean that they are a satiating snack, keeping us full for a lengthy period of time. As obesity and type 2 diabetes (together known as ‘diabesity') are omnipresent in the developed world, these results are meaningful. Moving away from cardiovascular and metabolic health specifically, nuts are also great for general health thanks to the array of vitamins and minerals they contain. Eye health, immunity, strong muscles and bones together with healthy hair, skin and nails are merely some of the aspects that can benefit from such nutrition. What Is a Good Serving Size of Nuts? To receive the full benefit of eating nuts it is important to take a dosage backed by scientific evidence. Throughout this article, we have made reference to an ounce of nuts, or 28g. This is a good amount to aim for at least twice a week. Some researchers recommend up to an ounce and a half (42g) at least 4 times per week, but going anywhere within that range is likely to provide all the health benefits we have discussed throughout this article. Summary Hopefully after reading this article, you now know not just that nuts are good for you, but why. 30-40g of nuts a few times per week seems to be all you need to significantly improve your health. Finally, eating a variety of nuts will ensure you get a broad spectrum of vitamins, minerals and specialist natural compounds for best benefit. Sources: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635https://www.bbcgoodfood.com/howto/guide/health-benefits-nutshttps://www.ncbi.nlm.nih.gov/pubmed/20833992https://www.ncbi.nlm.nih.gov/pubmed/21106921https://www.ncbi.nlm.nih.gov/pubmed/21106921https://www.ncbi.nlm.nih.gov/pubmed/24898229https://www.ncbi.nlm.nih.gov/pubmed/19321561https://academic.oup.com/jn/article/138/9/1752S/4750851https://www.nejm.org/doi/full/10.1056/nejmoa1200303
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Fructose and Diabetes: What is the Link?
There has been a lot of recent discussion regarding the link between sugar and diabetes, with fructose in particular being singled out. As a result, in this article we'll investigate the links between fructose and metabolic conditions such as diabetes, allowing you to better understand the problem and the best ways to keep yourself healthy. What is Fructose? Fructose is a monosaccharide (single sugar) that is found in fruits and some vegetables. However, it is also found in sucrose – better known as table sugar. Fructose is also found in large concentrations in high fructose corn syrup, a highly processed sweetening agent used in many western countries. Consequently, the majority of dietary fructose comes not from fruit and vegetables but from added sugars, which provide substantial calories, whilst being totally devoid of nutrients. As with many topics in nutritional science it can be difficult to conclusively answer whether fructose is good or bad for your health. Let's examine the evidence from both camps, allowing us to make some more informed decision about the likely impacts of a high-fructose diet. The Argument That Fructose Is Benign Fructose has quite a low glycaemic index, meaning that it does not rapidly increase blood glucose levels compared to other sugars. Moreover, as it is sweeter than glucose, less of it is required to have the desired effect. For this reason it was once thought that fructose represented a valuable sweetening agent to replace other sugars, especially for diabetics. The Argument That Fructose Is Harmful Sadly, the basic biochemistry discussed above doesn't paint the whole picture. There is growing evidence to suggest that an excessive fructose intake has the potential to negatively impact metabolic health in a number of ways. Appetite It is well documented that a hormone called leptin is released by the body when insulin levels are high. Leptin, which is stored in fat cells, can be thought of as like a thermostat for the body. When leptin levels are low (indicating lower body fat), we become hungrier and eat more. Conversely, when leptin levels are high (indicating higher body fat) we don't feel as hungry, therefore we eat less. Sadly, the minimal insulin increase caused by the consumption of fructose can therefore suppress leptin levels, encouraging us to consume more calories. This viewpoint is further supported by evidence suggesting that around 90% of Type 2 diabetics are either overweight or obese. Although there are numerous other ways to maintain a healthy appetite, it is fair to assume that cutting out added sugars (that are high in fructose) can be very beneficial. Although it would be premature to suggest that fructose has a causal role in the obesity pandemic, scientists note how the rise in fructose consumption mirrors the rise in obesity rates over the last few decades. Fructose and the Liver An even bigger problem with excess fructose is how it is metabolised. Unlike glucose, which can be used by every cell of your body for energy, fructose can only be metabolised by the liver. The rise of added sugar in the typical western diet in recent decades has led to a massive increase in the amount of fructose we consume. Not only this, but some food items like fizzy drinks have also increased the speed at which fructose gets into the system, putting further strain on the liver. It gets worse. In those who have a chronically high intake of fructose, the body actually adapts by digesting and absorbing fructose more efficiently, which can cause more issues. Your body has the capacity to store sugars in the form of glycogen, with around 400g being stored in the muscles, and around 100g in the liver. Once the liver is saturated with glycogen, any excess sugar is turned into fat that is either stored in the liver, or is transported away in the form of triglycerides. And by the way, high triglycerides levels are a risk factor for developing heart disease. The creation of fat from carbohydrates is something known to scientists as de novo lipogenesis, or DNL for short. As this process happens in the liver, it should come as no surprise that a high fructose intake can lead to an increase in liver fat (hepatic steatosis). Once fat in the liver exceeds 5% of its total mass, a physician will give the diagnosis of non-alcoholic fatty liver disease (NAFLD). Alarmingly, recent scientific evidence has estimated that NAFLD affects a quarter of the world's adult population. This condition not only increases the risk of heart disease but a whole host of metabolic diseases such as type 2 diabetes. The link between NAFLD and type 2 diabetes is due to insulin resistance. Research has shown that the higher the amount of fat in the liver, the more insulin is needed to shuttle glucose in. Because of this, the pancreas has to work harder to create more insulin and higher insulin results in a greater resistance. This is a vicious cycle which can continue for years until the pancreas fails, as it is simply unable to meet the demands for insulin anymore. Inevitably, this leads to blood sugar levels sky rocketing. In short, when liver homeostasis is disrupted, so too is metabolic health. How to Spot NAFLD As NAFLD can precede diabetes and other metabolic complications by numerous years, it is important to tackle this issue to regain control of your health. Unfortunately, as we discovered earlier, a significant proportion of adults are walking round with a fatty liver, and most don't even know it. This is one of the reasons why Type 2 diabetes is predicted to affect 642 million people within a generation. One tell-tale sign of NAFLD is ‘central obesity' that is characterised by a large waist circumference. Interestingly, waist circumference is now seen as a more valid indicator of metabolic health than body mass index (BMI). This is for a couple of reasons. Firstly, BMI only accounts for mass, and doesn't differentiate between lean mass and fat mass. More importantly, two people with the same BMI could have very different metabolic profiles due to where they store their fat. Subcutaneous fat (fat under the skin), although cosmetically unpleasant, has a surprisingly innocuous effect on metabolic health. The same cannot be said for visceral fat that cakes organs such as the liver and pancreas. Measuring your waist circumference provides a clearer indication of the level of visceral fat, and therefore metabolic health, when compared to BMI. As we touched on earlier, 90% of those with type 2 diabetes are classed as overweight or obese. But what about the other 10%? Unfortunately for these individuals, the relatively small amount of fat that they store is mostly found around the organs, which is a key contributing factor. So then, what defines a healthy waist circumference that we should all be aiming for? The Dieticians of Canada recommend that men should aim for below 36inches (90cm) and women fewer than 32 inches (80cm). Anything above these measurements is classed as ‘central obesity' and sets people up for numerous health issues. Other Health Complications from a High Fructose Intake While metabolic disease is arguably the most pressing health condition linked to excessive fructose intake it is far from the only potential complication. Studies have shown that ingesting large amounts of fructose in the form of fizzy drinks can rapidly increase the amount of uric acid in the blood. Uric acid is a substance that triggers the formation of painful crystals within the joints – a condition known as gout. Shockingly, research from 2008 showed that men who consumed two sugar sweetened drinks per day were 85% more likely to develop gout than those who consumed the same amount but over the period of a month. We have already discussed how excessive fructose intake increases liver fat and blood triglyceride levels. However, high amounts of dietary fructose can also increase the production of free radicals; harmful molecules that contribute to the ‘oxidative stress' on the cells which can cause inflammation, damage and premature aging. Is Fruit Bad for Me? We've seen that fruit is high in fructose, and that fructose is linked to type 2 diabetes and other metabolic conditions. So the obvious question is whether fruit is actually bad for you? Fortunately, as most fruit is high in fibre, this results in a steady influx of natural fructose to the liver – a situation that is manageable. Moreover, fruit contains vitamins, minerals and polyphenolic compounds which make it a healthy addition to the diet. A century ago, the average person was consuming 15-25g of fructose per day, with most, if not all, coming from natural sources such as fruit. Fast forward to the present day and the average fructose intake is approaching 60g per day, with adolescents consuming over 72g per day. Alarmingly, fructose is contributing over 10% of daily calories! As you can imagine fruit is not contributing much to this excessive intake. The vast majority of fructose consumed is due to added sugars present in ready meals, snacks and sweetened beverages that are high in energy but provide minimal essential nutrients. This is the problem, not fruit. To provide some perspective, a 500ml bottle of Coke original contains 53g of sugar. As half of sugar is fructose, there is 26.5g of fructose per bottle. When you think of this in the context of a traditional western diet which comprises of many processed goods it is not difficult to see how the average person is consuming 60g per day. To provide a comparison to the bottle of cola, you would have to consume roughly 3 large apples, 5 small bananas, 500g of cherries or a kilo of strawberries to obtain the same amount of fructose. Again, fruit is not the problem and is certainly part of a healthy diet. That being said, the type and form of fruit does have a bearing on the impact it has on the body. Dried fruit and fruit juice provides significantly more fructose and less fibre than whole fruit by comparison. This is one reason why the Department of Health recommend no more than 150ml of fresh fruit juice per day. So, if you are worried about your fructose intake, it goes without saying that added sugars should be heavily controlled. You may also want to avoid dried fruit and fruit juice, and just focus on consuming whole fruit. Summary Hopefully this article has raised awareness about the potentially harmful effect of excessive fructose intake and has encouraged you to consider the amount that you consume each day. Like most topics in nutrition, a focus on mainly eating whole, unprocessed foods and limiting the items which are detrimental to our waistlines and metabolic health is the safest route forward. Sources: https://academic.oup.com/jcem/article/89/6/2963/2870348https://academic.oup.com/ajcn/article/88/5/1189/4649075https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2714385/https://www.healthline.com/nutrition/why-is-fructose-bad-for-you#section3https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad#section2https://www.ncbi.nlm.nih.gov/pubmed/22952180https://www.ncbi.nlm.nih.gov/pubmed/26707365/https://www.sciencedirect.com/science/article/pii/S0168827808001645https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5663253/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4405411/https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/weight-management/waist-circumferencehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2234536/https://www.ncbi.nlm.nih.gov/pubmed/18769702
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The MIND Diet Components
Although cancer, heart disease and diabetes are the health issues that constantly grab newspaper headlines, there is another devastating condition to add to that trio: dementia. Dementia, which affects almost 1 million people in the UK, is the umbrella term used to describe a range of progressive diseases that negatively affect the brain and cognitive ability. Alzheimer's is certainly the most widely known form of dementia, but is not the only one. Parkinson's and Creutzfeldt-Jakob disease are also examples of Dementia. Like most causes of morbidity and mortality in the UK, diet has an important role to play, not only in the prevention, but the management of the condition. For preventing or slowing cognitive decline, leading researchers have developed a pattern of eating known as the MIND diet. In this article, we are going to explore what the MIND diet is, what it consists of, what the research says and some examples of MIND-friendly meals. What Is the MIND Diet? The MIND diet is a hybrid of the lauded Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH diet) – a pattern of eating that aims to control high blood pressure. This dictated the name of the diet, as MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. Unlike a lot of diets, the MIND diet is not restrictive and doesn't have a long list of strict rules. It simply encourages the consumption of 10 different foods and discourages 5 more. Components of the MIND Diet What Can Be Eaten on the MIND Diet? Below is the list of ten foods you should be focusing on when following this diet and how often they should be consumed: Green leafy vegetables – At least one portion per day. Other vegetables – At least one portion per day. Wholegrains – Three times per day. Berries – At least twice per week. Fish – At least once per week with oily fish being the best choice. Olive oil – Use for cooking and dressings. Nuts – A 30g serving 5 times per week. Try and vary the types you consume. Legumes – A portion every other day. Poultry – At least twice per week and not fried. Wine – A single 125-175ml glass per day, preferably red. Given the nutrient density of these foods, such a diet should ensure you obtain all of the essential vitamins, minerals, fats and proteins your body (and mind) needs. Although there were inevitably regional differences, these are foods that were mostly consumed by the Greeks, Italians and Spanish in the middle of the 20th century – a time when these countries had a very low prevalence of chronic diseases. What Foods Should Be Avoided on the MIND Diet? Butter/margarine, cheese, red meat, fried food and pastries/sweets are the 5 food types that should only be occasionally consumed, if at all. These foods have one thing in common; they are high in saturated fat and/or sugar. Although there is much debate with regards to how bad saturated fat and sugar are for our health, they certainly aren't as healthy as unsaturated fats and complex carbohydrates. The Research Behind the MIND Diet Although there will always be advocates of certain diets, more and more people are becoming wise to the ‘too good to be true' nature of most of them. This is because, unfortunately, the impressive claims do not stand up to scrutiny when looked at through a scientific lens. Thankfully, the MIND diet is different, as the foods you will be eating on this plan have some very commendable research to encourage their consumption. As the MIND diet has not been around very long there are only a handful of studies into this specific diet. However, we mustn't overlook the fact that this diet is a hybrid of the Mediterranean and DASH diets, which themselves have been heavily investigated and validated. Despite the novelty of the MIND diet, the findings are extremely encouraging, so let's have a look at this evidence and discuss the key findings. The first investigation of the MIND diet, published in 2014 reported some fascinating findings. It was demonstrated that following the MIND diet was associated with a slower rate of cognitive decline. What was most impressive was the magnitude, as the participants following the MIND diet benefitted from improvements that are equivalent to a brain almost 8 years younger than the participants who didn't follow the diet! These preliminary findings were reinforced by another investigation the following year that showed those following the MIND diet were over twice as likely to be protected against Alzheimer's than those with a standard western diet. This study was again strong, as it recruited over 900 participants. It was also found that the more you stuck to the diet, the greater its protective effect. However, even only partially adhering to it was still found to have a positive impact. In 2017, further impressive and complementary findings were published in the Journal of Alzheimer's and Dementia. In a group of 1228 Australians, it was found that the people who followed the MIND diet most diligently reduced their chances of developing Dementia by 46%. The latest study to come out, published in February of this year analysed data of 16,000 women aged over 70. It was found that regularly consuming the 10 recommended MIND foods was associated with better memory and verbal skills later in life. To summarise, all of the current research studies into the MIND diet have reported positive findings. Although these studies are observational and therefore cannot confidently say that following the MIND diet caused these benefits, scientists are very confident that it plays an integral role. Future randomised control trials, which can prove causality, are in the pipeline. But during the meantime, let's explore the potential mechanisms of why this diet could be of benefit. Blood Pressure The DASH (and to a certain extend the MIND) diet has the primary aim of reducing blood pressure, and numerous research studies have shown that among other benefits, it does just that. You may not yet see the relevance of reducing blood pressure, but high blood pressure is a primary risk factor for suffering from a stroke. People who have had a stroke are much more likely to develop Dementia, so ensuring blood pressure is in a healthy range is of primary importance. The MIND diet encourages the consumption of oily fish and nutrient-dense foods. Oily fish is the best source of the long chain omega-3 fatty acids known as EPA and DHA, which are proven to lower blood pressure. The quality of the diet will also ensure you consume sufficient potassium, calcium and magnesium which are all known to lower blood pressure. This complements the low amount of sodium, a mineral that is widely known to cause high blood pressure if consumed in excess. By taking these simple measures, you are much more likely to maintain a healthy blood pressure reading. Alongside decreasing the risk of stroke and Dementia, this also reduces the risk of heart disease. Antioxidant and Anti-Inflammatory Leading medical experts are, for the most part, in agreement that chronic inflammation has a role to play in all diseases, with Dementia being no different. Unsurprisingly, following a Mediterranean or DASH diet has been shown to decrease levels of oxidative stress and inflammation in the body. Olive oil, green leafy vegetables, berries and nuts are widely known to be some of the most antioxidant-rich foods around. In particular, research has indicated that berries (but not other fruits) can improve brain function. Similarly, the omega-3 found in fish has been shown to calm inflammation in the brain and decrease the rate of cognitive decline. DHA in particular is known as a crucial fat for brain function because it ensures healthy neurotransmission. It's no wonder then that fish is famously referred to as ‘brain food.' Amyloid Amyloids are harmful proteins that can cause plaque build-up in the brain. These small clumps can block chemical messengers transmitting throughout the brain, which subsequently leads to cognitive decline. It is also thought that this can trigger inflammation, as your immune cells can actually attack brain cells. The developments of these plaques are thought to be a hallmark of Alzheimer's disease specifically. Therefore, any dietary change that can prevent amyloid plaque build-up is a key development in this field of research. Preliminary research has indicated that saturated and trans fats can increase amyloid protein concentrations in brain tissue. This is complemented by an observational study that has shown that the consumption of these two types of fat is associated with double the risk of developing Alzheimer's. The same study found the opposite with the consumption of unsaturated fats. As we discussed earlier, correlation studies cannot imply causality. That being said however, scientists are confident that a high dietary intake of these fats at least plays a part. So it is no coincidence that the 5 foods which are discouraged on the MIND diet are ones that are high in saturated and trans fats. Sample of a Mind-Friendly Diet Just to reiterate, one of the reasons why the MIND diet is such a popular approach is that it is easy to put into practice. Most people already eat poultry twice a week and have a glass of wine with their evening meal. So, swapping crisps and sweets for nuts, refined grains for wholegrains, and butter for olive oil are all easy changes which can have a big impact. Eat less fast food and more home-cooked meals that are rich in berries and vegetables and you are basically there. As the preliminary research has shown, you can experience significant benefits even if you don't follow the diet to the letter, but the best results are seen when following it diligently. Let's now have a look at what a day's eating on the MIND diet could look like: Breakfast Porridge oats with mixed berries or an omelette with spinach and other vegetables of your choice, with a slice of wholegrain toast. Lunch Chickpea curry or a salmon salad with new potatoes and an olive oil dressing. Dinner Chilli con carne made with turkey mince, served with brown rice, or chicken and vegetable stir fry with wholemeal noodles. Snacks Greek yoghurt with berries, mixed nuts and seeds, raw vegetables and hummus, or a couple of squares of dark chocolate. Summary To conclude, the MIND diet was devised as a powerful dietary tool to prevent the diseases that fall under the category of Dementia and in general, slow the rate of cognitive decline. The current evidence for the MIND diet is certainly promising, and shows that this easy-to-follow pattern of eating could be one of the best approaches for protecting brain function. The all-round health benefits of a Mediterranean and DASH diet have been known for years, so it should come as no surprise that this diet has the potential to support much more than just your cognitive health. Time will tell whether this potential is reflected in future scientific findings, but if you are interested in preserving your mental sharpness specifically, you should certainly be considering adding these 10 foods to your daily diet. Sources: https://www.alzheimers.org.uk/info/20025/policy_and_influencing/251/dementia_ukhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/#R5https://www.alzheimersanddementia.com/article/S1552-5260(15)00194-6/abstracthttps://www.alzheimersanddementia.com/article/S1552-5260(17)32469-X/fulltexthttps://www.ncbi.nlm.nih.gov/pubmed/29380849https://www.ncbi.nlm.nih.gov/pubmed/22535616https://www.ncbi.nlm.nih.gov/pubmed/19057194https://www.ncbi.nlm.nih.gov/pubmed/27633106https://www.ncbi.nlm.nih.gov/pubmed/17413117https://www.ncbi.nlm.nih.gov/pubmed/12580703
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One You: How to Meet Public Health England's Calorie Intake Suggestions
Around two thirds of adults are overweight, with a quarter falling into the category of obese. Even more alarmingly, a third of children will be either overweight or obese before they even leave primary school. The health consequences of the situation we find ourselves in are considerable. Obesity is a leading cause of heart disease and diabetes, and is the largest cause of cancer after smoking. Obviously something has to change. In a bid to help Brits to shed some pounds, Public Health England (PHE) has taken the radical approach of suggesting calorie limits for individual meals. The reasoning behind the initiative is that UK adults are currently believed to consume an average of 200-300kcal more than their requirements each day. What Is the New Calorie Suggestion? The guidelines published in PHE's latest report on obesity have set the target of 400-600-600. This is 400kcals for breakfast, 600kcals for lunch and 600kcals in the evening meal. Some of you may ask: “but I thought women were recommended 2000kcal per day, and men 2500kcal?” That is correct; the remaining ‘calorie allowance' can be consumed through snacks. What Are the Strengths of This Message? This message is likely to have some notable positive implications. Firstly, the nature of it indicates to the country how much of a necessity it is to take control of our diets and how the onus is on us as individuals. Another positive of the message is that it encourages us to focus more of our attention on the energy content of food. Ultimately, obesity is caused by a chronic imbalance of calories, with more calories being consumed than are required. As this suggestion fundamentally recommends tackling calorie consumption, this is surely a step in the right direction. One of the contributing factors to the obesity epidemic is the sheer lack of nutrition knowledge of the general public. This lack of knowledge is characterised by the struggle to understand nutrition labels, the calorie content of common foods and what a suitable portion size is. Hopefully, this message encourages many to improve their nutrition knowledge so that better, healthier choices can be made. One point most nutritionists would agree on is how useful it can be to track your calorie intake for a certain period of time. By doing this for a month or so, most people would be surprised with their new ability to fairly accurately ‘eye-ball' the energy content of commonly eaten foods. This gained knowledge will allow people to make smarter food choices and consume more appropriate portions. As well as having positive implications for the individual, these guidelines also encourage the food industry to support the message. Manufacturers, retailers, restaurants, and takeaways are becoming increasingly aware that they have a role to play in tackling the obesity epidemic. From the guidelines, PHE have encouraged these stakeholders to contribute in 3 different ways. Firstly, the food industry has been instructed to reformulate 13 different food product types, so that within 6 years, foods such as ready meals, pizzas and savoury snacks see a calorie reduction of 20%. This is similar to what has been seen due to the sugar tax and the salt reduction programme. As already mentioned, portion sizes are a big issue as they have increased quite considerably over the last few decades. Research by the British Heart Foundation carried out in 2013 showed that in as little as 20 years, the size of a shepherd's pie ready meal increased in size by 98% and a pre-prepared lasagne by almost 40%. As larger portion sizes naturally increase calorie intake, PHE obviously want to tackle this. The third and final area in which PHE want the food industry to tow the line relates to lower calorie options. Although certain retailers market low calorie foods, this isn't seen across the board. If more companies produce low calorie meals and market these correctly, it will hopefully encourage the consumer to use their daily calorie allowance more wisely. Lastly, the government have plans to make calorie information mandatory on all meals and food items on menus in the future. A relatively small survey conducted by Diabetes UK found that over 80% of people would support such a motion. Interestingly, recent research has shown that providing such information results in people autonomously reducing their energy intake by 12%. What Are the Limitations of This Message? Although this approach from PHE has the potential to have a positive impact, it has also received notable criticism. One concern raised is that PHE have not made it clear what sanctions will be levied if the food industry fails to comply with the targets. Some nutritionists have also criticised the message as they believe that it focusses too much on food quantity and not enough on food quality. Calories and macronutrients are only one cornerstone of good nutrition. Vitamins, minerals, fibre and essential fats are all crucially important for health, and foods rich in these nutrients are not typically inundated with calories. So, focusing on food quality is in many eyes a good way to regulate bodyweight without having to count calories. Similarly, many experts are staunchly against calorie counting as a viable method of weight-management. This is because tracking calories can cause people to obsess about food, which can harm people's relationship with food and potentially lead to disordered eating. What Could 400-600-600 Look Like? By now, you may have your own view about PHE's new calorie targets. Regardless of your stance, we thought it would be useful to quantify what 400-600-600 and some healthy snacks could look like. Breakfast Porridge oats made with milk and a large handful of mixed berries. Or A two egg omelette with vegetables and a large slice of wholegrain toast. Lunch Chicken, avocado salad wrap with a portion of carrot sticks and hummus. Or Vegetable and chickpea curry with brown rice. Evening meal Wholemeal spaghetti with Bolognese sauce. Or Grilled salmon with stir-fried vegetables and a portion of wholegrain noodles. Snacks Not everyone will choose to snack as many prefer to use their calorie allowance in the 3 main meals. However for those who like to snack, fruit, yoghurts, nuts and seeds are healthy options. As crisps, chocolate and sugary drinks are easily over-consumed and do little to fill us up; they should not be eaten regularly. What Else Have PHE Got Planned? As we have seen, the UK government is getting more proactive in its approach toward health. But what other plans have they got in the pipeline? There is a large demand for a ban on junk food advertisement before 9pm in an attempt to shield children from the constant promotion of unhealthy, nutrient-poor food. This wouldn't just be of benefit to children however; as it would also decrease the number of such adverts that adults are exposed to. Junk food is engineered to have the perfect balance of sugar, fat and salt – something known in the food industry as the “bliss point”. This level of engineering results in a highly palatable and energy-dense food that is easily over-consumed, subsequently wreaking havoc on our appetite responses. Summary Although there is some merit to the criticisms of PHE's calorie target for the nation, it should be looked upon as a step in the right direction. As the current initiatives appear to have failed miserably, it is good to see the government taking a more hands-on approach. That being said, obesity is an individual problem and for those who are battling weight issues, there has to be an intrinsic motivation to make positive changes. Hopefully this extra push from the government will be enough to improve the current “obesity epidemic” regularly reported in the press. Sources: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/685359/Calorie_reduction_The_scope_and_ambition_for_action.pdfhttp://cochranelibrary-wiley.com/doi/10.1002/14651858.CD011045/pdf
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How to Stop Feeling Hungry When Losing Weight
At any one time, it is thought that up to two thirds of us in the UK are on a diet or are trying to lose weight. Interestingly, this mirrors the proportion of us who have a Body Mass Index (BMI) of over 25 and are therefore either overweight or obese. Unfortunately, we are not reaping the rewards from our efforts because obesity levels continue to rise. Although there are arguments about the actual percentage of diets that fail to provide long term success, those who lose a significant amount of weight and are able to keep it off are very few and far between. Certainly, there are numerous factors that determine the success, or lack of when it comes to dieting. However, more often than not, diets fail because they are too difficult to sustain, largely thanks to the often ravenous hunger that we are in a constant and draining battle with. Sure, you are bound to experience some hunger when decreasing calorie intake, but this can be managed with a few key behavioural changes. In this article, we are going to explore the topic of appetite and find out what we can do to manage our hunger to set us up for long term dieting success. Appetite Hormones In the body, appetite is regulated by the brain, hormones and our fat cells. These factors work to ensure that we obtain sufficient energy to be able to carry out our daily demands, but not so much that we become obese. You may rightly ask – why then do we have such an obesity crisis in the developed world? Well unfortunately, our bodies have not yet adapted to the omnipresence of highly palatable, energy-dense foods that overpower our biological cues. Our appetite hormones can be split into two groups. The ones that promote satiety, or make us feel full, are known to scientists as anorexigenic hormones. Hormones that stimulate appetite are known as orexigenic. CCK, GLP-1, and PP are some of the better-known hormones that signal to the brain we are full, whereas ghrelin is the only known hormone that makes us feel hungry. Leptin is a unique appetite hormone because it is contained within our fat cells. As we gain fat, we have more leptin. This signals to our brain that we have enough energy stores and this impacts appetite. The same is true if we lose fat, as appetite subsequently increases. Again, this will raise eyebrows as this should mean that we are somewhat protected against obesity. However, if body fat levels are high for extended periods of time, our brains actually become resistance to the effects of leptin, meaning our brain thinks our fat levels are healthy. This results in no reduction in appetite. So it is crucial for our health to act quickly if we find ourselves out of shape. Now that we have learnt the basics about appetite regulation, it is time to look at what we can do to make sure this highly sophisticated system works in our favour. Diet Although some hunger pangs are to be expected when reducing calorie intake, there are certainly things we can do to make it manageable. Protein Protein is arguably the most important nutrient to address when aiming to lose weight and this is down to three key reasons. Firstly, losing weight can put us at risk of losing muscle mass, as our body often turns to the protein in our muscles to use as fuel. This should be avoided at all costs, as muscle burns a lot of calories per day even at rest. So, losing muscle mass would mean your metabolism would slow - not a good thing for weight-loss efforts. So by increasing protein intake, your body will not need to use your muscle tissue for energy. To complement proteins ability to protect against a slowing metabolism, protein intake actually boosts metabolism. This is because the body has to work hard to digest protein, something nutritionists call a high thermic effect. Typically, the body uses 20-35% of the calories from protein to actually digest it! This is in comparison to carbohydrates 5-10% and fats 2-5%. So, those with a high-protein diet typically burn more calories per day. Last but not least, protein is well-known to be the most filling macronutrient as it not only helps to boost the hormones that make us feel full, but also suppresses ghrelin for a lengthy amount of time. It should come as no surprise then that those people on a high-protein diet don't suffer from as much hunger, snack less and have an overall lower calorie intake. Now that we have cited the phrase ‘a high-protein diet' numerous times, it is time to quantify what this actually is. At the current time, adults are recommended to consume 0.8g of protein for every kilogram of bodyweight they weigh. So for a 70kg adult, this equates to 56g per day. To reap the benefits from protein however, it is recommended that 1.2-1.5g per kg of bodyweight is consumed every day, and is spaced evenly across meals. This means for a 70kg adult, 84-105g per day would be the aim. Looking at this figure, it would seem suitable to aim for 30-35g in each main meal, with a small amount provided through snacks. Although it may seem a daunting task to increase your protein intake to those levels, focusing on lean meats, dairy, fish, nuts, seeds and legumes should see you reach this target easily. However, if this is a struggle, a high-quality protein supplement such as whey would be a smart choice. Fibre Fibre is a type of carbohydrate that passes through the body, neither being digested nor absorbed in the small intestine. Unfortunately, it has been well-documented that many of us are falling well short of the recommended 30g per day, with 17g for men and 16g for women being the current average. Not only does a fibre-rich diet reduce the risk of colon cancer, it also helps to keep blood sugar and cholesterol levels in check. Another well-known benefit of fibre is that its helps to increase the bulk in the stomach which leads to a reduction in appetite. Interestingly, a lot of fibre-rich foods are also high in water, which as we will find out later can also be beneficial for keeping hunger pangs away. To ensure we meet the recommended fibre intake, choose wholegrains over refined grains and aim to achieve 5 portions of fruit and vegetables per day. Nuts, seeds, legumes and dark chocolate are also great sources to include regularly. Energy Density As we found in the previous section, increasing the bulk of food in the stomach is a great way to keep hunger at bay. When discussing the topic of managing hunger, energy density is a topic that regularly crops up. Energy density is, in basic terms, how many calories a food provides per gram. So when aiming to lose weight, it is recommended that you, for most part, consume foods that have a low energy density. Typically, foods that are low in fat, high in fibre and water are the ones with the lowest energy density. For example, a big mac burger provides 540 calories, but weights under 180g! Compare this to a water melon, which only provides around 50 calories for the same 180g. Although this is an extreme example, it reinforces how important it is to use your daily calorie intake wisely, and not blow over a quarter of it on a burger that will not fill you up. Highly Palatable Foods As we touched on early, highly energy dense foods that taste good can wreak havoc on our appetite responses, as the impact they have on the reward system in our brain overpowers our appetite hormones. Such foods are easily over-eaten, so we must ensure that portions of these are small. This is easier said than done, however, as these foods are hard to eat in moderation. So to not counteract your weight loss efforts it is best to totally omit ‘junk food' from the diet. Fluids You may have heard that our bodies can often be confused between being hungry and being thirsty. As after all, hunger and dehydration can both lead to feeling weak and dizzy. Not only does fluid intake help us stay hydrated and allow our bodies to function normally, it also adds bulk to our stomach which helps to suppress appetite hormones. So if you haven't had a drink in a while and are starting to feel hungry, it may be worth having a glass of water and seeing how your body reacts. On a day-to-day basis, 2-2.5L of fluid should be sufficient for most people to remain adequately hydrated. This can come from all fluids, not just water. From a weight-loss perspective, it is highly recommended that most fluid intake comes from calorie-free beverages. Sugar-sweetened drinks are not only bad for our health but do very little for supressing appetite. Exercise Unfortunately, many people regard exercise as fruitless for weight-loss, as they believe that the calories burnt are simply compensated for by eating more food throughout the day. Although exercise doesn't burn as many calories as people think, it can actually suppress appetite. This depends on the mode of exercise however, as is shown by a research study conducted at Loughborough University in 2012. A group of healthy males were recruited and assigned to complete 3 different trials in random order. The first was a control trial that performed no exercise, and then ate buffet meals 3.5 hours and 7 hours after their rest period. The second trial saw the participants perform an hour of cycling before the food and the final trial was a repeated sprint protocol again followed by the buffet meals. The researchers not only assessed how much food was consumed at the two meals, but also measured the appetite hormones and asked the participants to rate their hunger levels. Interestingly, it was found that the hour cycling session not only burnt substantially more calories, but it also supressed appetite to a greater extent than the sprint cycling protocol. This led to the participants creating a larger energy deficit, which is the primary aim when losing weight. The physiological and psychological benefits of sprint interval exercise cannot be denied, but this study and others confirm that for a weight-loss programme, continuous exercise such as an hour long bike ride is the most effective. Summary To conclude, weight loss is a high priority for most of us but more often than not, our appetite puts up a good fight which can be too much for even the strongest of willpowers. Hopefully this article has outlined some straightforward changes that can be made to give you the greatest chance of success, so you can reap the rewards of your new-found bodyweight. Sources: https://academic.oup.com/ajcn/article-abstract/42/2/177/4691750?redirectedFrom=PDFhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/https://www.ncbi.nlm.nih.gov/pubmed/29547523https://www.ncbi.nlm.nih.gov/pubmed/28935147https://www.ncbi.nlm.nih.gov/pubmed/29202887https://www.ncbi.nlm.nih.gov/pubmed/29038018https://www.researchgate.net/publication/232741337_Appetite_gut_hormone_and_energy_intake_responses_to_low_volume_sprint_interval_and_traditional_endurance_exercise
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