The Nutrition Link - Articles, Newsletters and Events

15 minute walk can help chocolate cravings

2008-11-21T22:02:00.002Z

Finding it hard to give up chocolate? Try walking. Research has shown that walking just fifteen minutes at a time can reduce chocolate cravings.

Following three days without chocolate, 25 regular chocolate eaters were asked to either complete a 15-minute brisk walk or rest. They then engaged in tasks that would normally induce chocolate cravings, including a mental challenge and opening a chocolate bar.

After exercise, participants reported lower cravings than after rest. Cravings were not only reduced during the walk, but for at least ten minutes afterwards. The exercise also limited increases in cravings in response to the two tasks.

The benefits of exercise in helping people manage dependencies, such as for nicotine and other drugs, have long been recognized.

Male Vitamin D deficiency linked to Infertility

2008-11-01T15:15:00.002Z

A recent study has shown that deficiency of vitamin D may be a factor among men who are unable to impregnate their partners. The discovery surprised the researchers, who were investigating the incidence of DNA fragmentation of sperm.

Fertility specialist Dr. Anne Clark screened the blood of almost 800 men with fertility problems, and found that almost a third had lower than normal levels of vitamin D.

Sunlight is a major source of vitamin D and levels can also be boosted by supplementation

Research highlights the importance of vitamin D

2008-10-18T16:54:00.002Z

Vitamin D, used to only be linked to bone diseases such as rickets and osteoporosis, but increasingly research studies are revealing its importance in many areas of human health.

In a paper published recently in the American Journal of Clinical Nutrition, vitamin D's role is identified in a number of health conditions inclluding immunity, blood sugar control, blood pressure management, heart health, muscle strength and brain activity. Adequate amounts of vitamin D are also believed to be beneficial in reducing the risk of cancer.

Is Weight really a reliable indicator of health?

2008-08-25T17:14:00.002Z

Some recent medical research is showing that weight may not be such an important indicator of health as has been previously thought. Last week a report in The Archives of Internal Medicine compared weight and cardiovascular risk factors among a representative sample of more than 5,400 adults. Half of the overweight people and one-third of obese people in the study were “metabolically healthy.” That means that many overweight and obese adults may have healthy levels of “good” cholesterol, blood pressure, and blood glucose.

At the same time, about one out of four slim people in the study actually had at least two cardiovascular risk factors typically associated with obesity.

Being overweight or obese is definitely linked with numerous health problems. Nonetheless, researchers found the proportion of overweight and obese people who are metabolically healthy surprising.

Several studies have shown that fitness, as determined by how a person performs on a treadmill, is a far better indicator of health than body mass index. Some research has indicated that people who are fat but can still keep up on treadmill tests have much lower heart risk than people who are slim and unfit.

Sources:
New York Times August 18, 2008

An hour of exercise 5 times a week needed for weight loss

2008-08-10T19:47:00.002Z

A new study has found that Women who want to lose weight and keep it off need to exercise for almost an hour, five days a week.

Researchers found that a 55-minute regime was the minimum needed to keep up a 10percent drop in weight. Only a quarter of the 200 women involved in the study managed to lose this amount.

Research suggests a combination of exercise and calorie control as being the most successful combination for weight loss. This latest research once again confirms that plenty of exercise, along with an appropriate diet is key for weight loss.

Drinking tea could help to keep your mind sharp

2008-07-30T14:49:00.002Z

A four-year study has found that tea slows down brain-cell degeneration, and can help to keep your mind sharp as you age.

Natural compounds in tea called catechins protect brain cells from damaging protein build-up over the years, maintaining your brain's cognitive capability.

In addition, the caffeine in tea, unlike that in coffee, contains the natural amino acid theanine, which offsets the normal side effects of caffeine such as headaches, raised blood pressure and tiredness.

Researchers studied the tea-drinking habits of over 2,500 Chinese aged 55 and older and gave them memory tests.

While two-thirds of the tea-drinkers maintained their memory two years later, 35 percent of non-tea-drinkers had a decline indicating cognitive damage.

If you'd like help in keeping your mind and body young call us now on 01727 764 832

Did you know? Heartburn may be caused by low rather than high stomach acid

2008-07-24T11:32:00.003Z

When we experience heartburn and acid reflux after eating,the natural reaction is to assume that our stomach acidity levels are too high, that we have too much acid. However this is not always the case and clients who come to see me with symptoms such as these often improve when we supplement betaine hydrochloride(stomach acid)

This is because it's not so much excess levels of acid that cause reflux and heartburn it's acid in the wrong place. One of the reasons for this can be bloating in the lower abdomen as a result of bacterial fermentation. This can create a pressure in the digestive system which can push the acid upwards. The fermentation in the gut has been able to take place because inadequate levels of acid have created a situation where food hasn't been broken down properly. Thus it's easy to see how a vicious circle can develop.

If you're suffering from indigestion and bloating and would like help in identifying and treating the underlying causes contact us today on 01727 764 832

Fruit Juice consumption shown to increase the risk of type 2 diabetes

2008-07-16T20:14:00.002Z

Recent research from the Tulane University School of Public Health and Tropical Medicine has shown that fruit juice consumption is linked to an increased risk of type 2 diabetes.

So why is this? My clients are always surprised when I ask them to restrict their consumption of fruit juice. 'But isn't it healthy?' they always protest.'Surely a drink can't be contributing to my weight gain?'

The problem with fruit juice is that it is a source of concentrated sugars which are released very quickly into the blood stream. Up to 8 pieces of fruit may be used to produce an average glass of orange juice yet how many of us would eat 8 oranges in one go?

When our blood sugar level rises quickly our body reacts to bring the levels back within a healthy range, but if we are constantly eating foods high in fast releasing sugars(both natural and refined)this mechanism starts to break down leading ultimately to the development of diabetes. Eating whole fruits such as apples and oranges has much less effect on our blood sugar levels as the fibre in fruit slows down the digestion and the sugar is absorbed more slowly into the bloodstream.

If you'd like to know more about controlling your blood sugar levels to help with weight loss and to lower your risk of developing diabetes contact us on 01727 764 832

What you might not know about your thyroid results

2008-07-13T08:10:00.002Z

If you've recently been told that your thyroid results are 'normal' then don't be too hasty in dismissing compromised thyroid function as an underlying cause of your excess weight and fatigue. So why is this? Limited funding in the NHS means that thyroid testing is often limited to a look at TSH levels (the hormone produced by the hypothalamus to stimulate the thyroid) and T4 (thyroxine)while the active thyroid hormone is T3 (smething which isn't routinely tested). Many factors can effect the conversion of T4 into T3 in the body and in particular chronic stress can have a big impact. In addition while testing levels of hormones in the blood is a useful guide to thyroid function it's what's happening at a cellular level that is really important and GP tests don't look at this aspect. If you'd like more information on how to assess the true status of your thyroid function then give us a call on 01727 764 832

Why cutting out sugar doesn't get rid of candida

2008-07-05T06:29:00.003Z

New research has shown that the microorganism candida albicans is more hardy than was originally thought. It has long been known that candida has a preference for sweet and starchy foods and that reducing these foods from the diet can bring relief from sysmptoms over a period of time.

Recently however, researchers have found that candida can also feed on protein and that it can survive in blood sugar concentrations which would be too low to keep a human alive. So what does this mean? Should we cut out protein and reduce our carbs even lower? Absolutely not! Strong immunity is critical for keeping candida at bay and protein along with a number of other nutrients is important for a strong immune system.

What the research actually demonstrates is that if candida can feed on virtually anything then there is little point in following an overly restrictive diet. If you'd like help in getting rid of your candida then feel free to call us on 01727 764 832

Why is my tummy upset in the hot weather?

2008-06-26T18:58:00.001Z

It's not uncommon to experience a slightly upset tummy when the weather is hot. This may not necessarily be caused by a bacterial or viral infection. Warmer temperatures can change the balance of the microflora in our guts causing symptoms such as looser stools, bloating and flatulence. An existing imbalance in gut bacteria can make matters worse as the heat can increase intestinal fermentation

If you are experiencing symptoms then taking a good quality probiotic supplement (such as Biocare's Bioacidophilus Forte) can help. Aim also to cut down on foods rich in sugar and refined carbohydrates (such as white bread, pasta and rice) as these can feed unfavourable bacteria. If symptoms persist it might be worth considering a gut function test to look at the balance of bacteria in your gut. Contact The Nutrition Link on 01727 764 832 for more information

Keeping Healthy on Holiday

2008-06-06T11:20:00.000Z

by Paula Werrett, Nutritional Therapist, Dip ION, MBANT

It's that time of year again - you've been looking forward to it for months, but then your holiday is spoiled because you pick up the local tummy bug or eat something that disagrees with you?

It's not really surprising that we get ill on holiday - long flights, staying in a new environment, eating unusual food and recovering from long periods of stress can all make us more vulnerable to infection when away from home. Fortunately there's a lot you can do to minimise the risk of becoming ill while on holiday.

1. Be Careful What You Eat

When you are staying in an exotic location, it's tempting to tuck into all those exciting new foods, but being a little cautious about what you eat could mean that you enjoy your holiday more in the long run. Foods to be careful of include tap water, fresh fruits and salads that have been washed in local water, ice cubes and foods sold by street sellers. Always ensure that meat is very well cooked and where possible opt for freshly cooked foods (such as omelettes) rather than foods that have been sitting around as part of a buffet.

2. Keep well hydrated

It's easy to get dehydrated when we're on holiday mainly because we drink more alcohol than usual and are exposed to extended periods in the sun. Symptoms of dehydration include (in addition to thirst), headaches, lethargy, dizziness, clammy hands and a furry tongue. If left unchecked dehydration may eventually lead to heat stroke so to maintain fluid levels drink plenty of bottled mineral water and go easy on the alcohol. Don't wait until you feel thirsty to drink as by that time most people are already very dehydrated. If you are intending to drink more alcohol than usual consider taking a liver tonic such as Milk Thistle to minimise any unpleasant side effects.

3. Take Probiotic Supplements and Grapefruit Seed Extract

Probiotic supplements can boost immunity in the gut helping to protect against traveller's diarrhoea. Solgar produce a version which don't need to be refrigerated and so are ideal for taking away. Similarly grapefruit seed extract can provide protection against bacterial or parasitic tummy infections. For maximum protection take both these supplements all through your holiday period.

4. Boost your immune system with Echinacea and Vitamin C

Echinacea and vitamin C are potent immune boosters that can help protect you against airborne bugs and viruses that you may be exposed to on the airplane or at your holiday destination. Taking these supplements for a few weeks prior to departure as well as during your holiday will provide you with the best immune protection. It is helpful to take the vitamin C in a powdered form and if you feel like you are getting a cold while away, take 500 - 100mg in a glass of mineral water every 2 hours until symptoms subside.

What to do if you do get ill

If the worst happens and you do get ill, then get plenty of rest, eat lightly and drink plenty of bottled mineral water. If vomiting or diarrhoea is severe or continues for more than a day or two seek medical advice and take rehydration preparations (such as dioralyte, or electrolade) to replace lost electrolytes. It may also be helpful to pack some dry crackers in your suitcase so that you have something bland to nibble on while you are recuperating.

BON VOYAGE!!