Health in Nutrition

How “gluten-free” is your gluten-free food?

2010-08-16T19:00:00.000+01:00

There has been a definition of how much gluten food can contain and still be labelled as “gluten-free” which has been in use for years now. That level had to be less than 200 parts per million.

But now you may start to see a change in the labelling standards, and a new term will appear on the foods you had before eaten as “gluten-free”. This new term will be “very low gluten”.

There are now two ways to describe the previous gluten level of less than 200 parts per million. There is a category “gluten-free”, which will be used to describe foods with less than 20 parts per million of gluten, and the other category “very low gluten” describes foods with between 20 and 200 parts per million of gluten. All foods should be relabelled by 2012.

This might be a bit confusing at first, as you may have thought your foods were totally gluten free. The new labelling will be helpful to people who have an greater level of sensitively to gluten, as they can now be more confident that “gluten free” means really low, or no, gluten. Before, they could be unwittingly eating foods with a higher level of gluten than they could tolerate.

If you have any questions about avoiding gluten, and how it may help digestive problems, drop me an email at http://www.healthinnutrition.co.uk/contact.html

“The Great Cholesterol Con”

2010-06-22T10:33:00.000+01:00

This book by Dr. Malcolm Kendrick tells "the truth about what really causes heart disease and how to avoid it". Quote, unquote.

It’s fascinating review of the evidence about the cholesterol/heart disease link. Did you know that most of the research into this link has been conducted on men, and not women? We’re a bit different (!), so you’d have thought the research would be split evenly between the two sexes. There is actually research to suggest that post menopausal women with raised moderately levels of cholesterol are less likely to die of all natural causes than those with low levels. That seems to be the opposite of what we are told, but the way Dr. Kendrick tells it is very convincing.

He says that research suggests that total cholesterol levels of around 2 indicate a higher risk of heart disease rather than a lower risk. That’s definitely a point to ponder.

I’ve just read about another book on the same theme: “Put your heart in your mouth” by Natasha Campbell-McBride. The review says that it’s fully referenced, so all the research details will be properly set out in it, which it isn’t in Dr. Kendrick’s book unfortunately. I’m used to being able to take a look at the original research, and he doesn’t give enough detail to do that. That makes it rather difficult to take up his case, but it’s a very interesting read, nevertheless. “Put your heart in your mouth” also contains detailed practical information about how to prevent heart disease, and it’s nothing to do with cholesterol.

This sounds like a book I have to read!

If you've got concerns about cholesterol, drop me an email at info@healthinnutrition.co.uk

The Magic of Vitamin D

2010-06-07T10:58:00.001+01:00

Most people know that vitamin D has an important role in bone structure, and many older people take calcium and vitamin D supplement. You may even know how it is made – converted from cholesterol in the body in a complex chemical reaction powered by sunlight.

But how about some of it’s other roles? There’s been a lot of research done about vitamin D in the last few years. Deficiencies of vitamin D have been linked to diabetes and blood sugar control problems, with cardiovascular disease, with poor functioning of the immune system, with increased cancer risk, and with depression. One recent study has shown that low levels of vitamin D may increase the risk of death by all natural causes by 150%. (Semba, Houston, Ferrucci et al. Nutr Res 2009 Aug)

So be thankful for sunny days and make the most of the sunshine. Don’t sit indoors – get out in the garden or the countryside. Yes, you need the sunscreen for longer periods outdoors, but a safe 15 minutes in the summer sun will really boost your vitamin D levels.

If you’re interested in supplementing vitamin D, and think it might be helpful to you, why not drop me an email and I’ll tell you what’s available. www.healthinnutrition.co.uk/contact.html

Bad digestion is the root of all evil?!

2010-05-27T13:05:00.000+01:00

It seems that we’re only just beginning to relearn what our ancestors knew: “bad digestion is the root of all evil” Hippocrates is claimed to have said. We can explain why that is now, but few people pay attention to keeping their digestion healthy until it all goes wrong.

Nowadays we know that we have another ecosystem living in our gut, that helps us day to day when we look after it. There are about 1 to 1.5 kilos of bacteria that live in the average gut. Between them, they have more cells that the body they live in. Amazing, and a little bit scary.

These bacteria help us most when there is a healthy balance of good and bad bacteria. But sometimes, these bacteria get out of balance and this can cause symptoms. The imbalance might result from many factors – antibiotics, stress of all kinds and diet, to name but a few.

You can help to keep your gut bacteria a happy, healthy population if you follow these steps

Increase fruit and vegetables for fibre - beneficial gut bacteria love fibre.
Decrease protein from animal sources – the bad bacteria love animal protein.
Reduce refined carbohydrates (cakes, biscuits, white bread, sugary things) – the bad bacteria love sugar.
Reduce sulphur compounds in your diet (this means things like dried fruit, dehydrated veg, packaged fruit juice, white bread and alcoholic drinks, you have to learn to check the labelling) – the bad bacteria thrive on sulphur
Consider ways to reduce stress – it really does affect how your digestion works.

To find out more about how we can help you with your digestion or ask us a question…. go to http://www.healthinnutrition.co.uk/contact.html

Hayfever affects 1 in 4 adults! Are you one of them?

2010-05-20T12:47:00.002+01:00

This irritating problem is caused by inhaling plant pollens that your body is convinced are invading micro-organisms. It’s so convinced about this that it sends your immune system to mount an attack on them. The first part of this is the release of histamine as a signal to start the assault on the pollen.

From that release, the rest of the symptoms – inflamed nose, throat and eyes and sneezing and coughing – all come. That’s why anti-histamines work – they block the signal to the immune system to get on with it.

There are some more natural ways to help to keep the immune system calm. You could try some to help this summer.

Here are 4 tips that may help reduce your symptoms.

1. Drink plenty of water. Histamine also regulates water in the body, so if you’re dehydrated, more histamine is produced.
2. Avoid foods high in histamine: chocolate, strawberries, ripe cheeses, red wine, spinach and shellfish are some of these.
3. Eat plenty of onions, leeks, garlic, chives and spring onion: they contain quercetin, which has a calming effect on the cells of the immune system.
4. Take 1g of vitamin C a day.

Do you have Candida?

2010-05-13T10:23:00.004+01:00

At least one third of healthy people do, without any symptoms at all. So is Candida just a normal part of our gut bacteria? Nobody has found any benefits from it, unlike the positive effects from Lactobacillus and Bidifobacteria.

Candida is a fungus: a more complex life form than a bacteria. It can change into two different forms, which makes it difficult for the body’s immune defences to stop it
Normally, Candida makes up only a tiny proportion of our gut bacteria. But, in the right circumstances, it can get out of control, and become something that makes us ill.

When our normal gut bacteria get out of balance, candida can take advantage of that. Diet and lifestyle have a huge impact on gut bacteria balance. Medication can too - for instance, antibiotics kill bacteria, both good and bad. This leaves space for candida to multiply. Steriod use can affect the immune system function too, this weakens the defence again candida.

There a number of ways to build up your defence against Candida.

Probiotics may help – these are the “good for you” bacteria. Research has shown that eating yoghurt containing Lactobacillus bacteria reduced the level of infections.

Garlic is another food that may help. Studies have found that the chemicals in garlic are particularly effective against Candida. It seems to do this in several ways, one is to keep Candida in its simple form, which is easier for the immune system to defend against.

Grapefruit seed extract tastes rather nasty, but it’s another powerful anti fungal treatment that can be useful in keeping Candida under control.

For help and advice in dealing with candida, contact info@healthinnutrition.co.uk

Nutritional Therapy by Health in Nutrition

THE GREAT GRAPE! An Antioxidant star performer?

2009-11-23T12:55:00.005Z

An antioxidant is a chemical that reduces oxidation in the body – basically it neutralises the harmful by-products that come from our body’s day to day metabolism. Vitamin C is an example of an antioxidant that we all know.

Grape seed extract is a very powerful antioxidant that is perhaps not so well known, but it should be. It is a natural plant extract containing oligomeric procyanidols or OPCs for short (thankfully!). This anti oxidant is said to be 20 times more powerful than Vitamin C and 50 times more powerful than Vitamin E.

There is a good amount of research evidence to support its effects through its ability to reduce oxidation. These include lowering blood pressure, lowering cholesterol and protecting it from oxidation, improving night vision, improving skin quality, fighting viruses and decreasing appetite. The National Cancer Institute in America is also conducting further research into its positive effects in colon, prostate and breast cancers.

Like all other supplements, you get what you pay for. I was astounded to find that bulk grapeseed extract costs between $20 and $500 a kilo! And guess what, the cheaper versions are large molecular structures that the body cannot use. What’s the point in that? So, if you feel you would benefit from the cardiovascular protective effects of grapeseed, do buy a good quality one. I recommend you only buy grapeseed extract that uses “VITOFLAVIN ®”, as this is specially processed to be 100% molecules that are the right size for the body to absorb.

I RECOMMEND THE FOLLOWING SUPPLEMENTS CONTAINING VITAFLAVIN®

For heart health – Biocare Vitaflavin Plus £33.23 for 60 days

For eye care – Biocare Eye Care Plus £19.23 for 30 days

For skin quality – Biocare Colleginase £10.72 for 30 days

The Small Print :
ALWAYS notify you doctor that you are taking them if you are on medication for high blood pressure or raised cholesterol.

Nutritional Therapy

The Essex Enquirer 6-10-09

2009-10-27T14:37:00.003Z

http://www.healthinnutrition.co.uk/

Beating the Winter Blues

2009-09-23T11:30:00.002+01:00

The days are short and we’re missing the sunshine. For many people, the long, dark winter months really pull them down. This goes beyond the winter “blahs” and develops into something more. This condition is known as seasonal affective disorder, or SAD.
What are the symptoms?
The most common symptoms of SAD are recurring cycles of depression, increased appetite, and an increased need for sleep. This is in contrast to other depressive disorders, which are mainly characterized by disturbed sleep and decreased appetite. Other typical symptoms of SAD are anxiety, decreased activity, social withdrawal, weight gain, and carbohydrate craving.
What Causes SAD?
Our 24 hour cycle of waking and sleeping is called the ‘circadian rhythm’ and governed by our changing hormone levels in response to light.
When darkness falls, the lower light levels cause the body to secrete melatonin, the main hormone for controlling sleep. Melatonin is produced through the night, but towards daybreak, it gradually falls to allow us to wake in the morning. If this system goes wrong, sleep disorders and other psychological problems can occur.
Recent research has identified a number of possible explanations for SAD. The main theories centre on melatonin production, and another important neurotransmitter – serotonin – which is important for keeping us happy.
The nutritional therapy approach
Nutritional therapy approach to SAD aims to increase serotonin levels.
Here are a few foods that may help to promote serotonin production in the body:
Bananas, brown rice, cottage cheese, almonds, walnuts, chicken, and figs.
There are also some supplements that may help. St. John’s wort is one. This has been used in Europe to increase serotonin with success for many years.

Heard of “acrylamide”?

2009-09-10T15:17:00.003+01:00

The EU is proposing to add the chemical acrylamide to a list of Substances of Very High Concern. That’s something as presenting hazards that have serious consequences. Acrylamide has been listed as a category 2 carcinogen and a category 2 mutagen. This initiative comes after Canada’s decision last month to add acrylamide to a list of toxic substances.

Acrylamide first came onto the health and safety agenda in 2002 when scientists at the Swedish Food Administration reported unexpectedly high levels of acrylamide in carbohydrate-rich foods and published evidence linking the chemical to cancer in laboratory rats.

OK, so it’s pretty bad for your! Where is it and how do you avoid it?

Acrylamide is occurs in loads of commonly consumed foods including French fries, potato chips, cookies, breakfast cereals, roast potatoes, bakery products and coffee. It is formed during the cooking of starchy foods at high temperatures, where sugar reacts with an amino acid called asparagine to brown baked and fried foods and make them tastier.

It’s not new. It has been part of the human diet for thousands of years, ever since humans have cooked their food. But now we can cook at higher temperatures, and there’s a lot of fried food around, and what about crisps! Best find some alternatives. I don’t feel nearly so tempted by them now!!

If you’re cooking starchy foods at home, don’t brown them as much. Cook for a shorter time, or at a lower temperature. If food burns, cut that bit off before you eat it.

So that’s why I’ve been Twittering about SnackAJacks popcorn, and Nairns Oat Bakes! www.twitter.com/eatwellmel

Don’t eat stressed chicken!

2009-08-17T19:06:00.000+01:00

No, I haven’t finally flipped!! This is some interesting research I discovered while surfing!

In our evolution, we evolved ways of managing our energy supplies. There may be a link between sensing the availability of energy and how organisms (humans included) use energy.

This would have been useful in early times, but modern lifestyles may lead us to get the signals wrong. In particular, on-going stress may shift the body towards conserving energy rather than using it. In prehistoric times, such a response would have helped survival during periods of famine. However, chronic stress in the developed world today generally bears little relationship to whether food is available or not.

Add to that, modern farming techniques that can produce stress in the food chain in so that food itself can signal chronic stress. Obese livestock and unusual fat profiles in farmed fish, meat, and eggs may reflect stress. Consumers of stressed foods may sense those signals - a phenomenon known as xenohormesis - and this may lead them towards energy conservation. This misinterpretation could promote obesity by triggering calorie accumulation, even though food is abundant.

So consider what a diet of junk food, full of food from factory farms, might do. I think it’s a powerful reason to stick to free-range, or organic.

Reference....
“Are we eating more than we think? illegitimate signaling and xenohormesis as participants in the pathogenesis of obesity” by YUN Anthony J. ; LEE Patrick Y. ; DOUX John D. ; Medical hypotheses 2006, vol. 67, no1, pp. 36-40

The Echo 10-8-09

2009-08-16T12:38:00.002+01:00

The Exilir of Youth

2009-07-13T19:32:00.002+01:00

I've just read an article about vitamin D. Our body manufactures it in the skin under the effects of UV light, so you need to be out in the sun without sunscreen to get it.

There are several health problems that have been associated with low vitamin D levels - depression, SAD, infertility, cancers, heart disease, osteoporosis - to name a few. But it's also been shown to slow down the ageing process. Apparently a study found that there was a difference between bodies with high and low levels of vitamin D that's equivalent to 5 years of ageing. (They measured levels of inflammation in the body, which is a factor in ageing).

Now, I'm a bit puzzled. We need to get enough sunshine every day to cause a slight redness - not sunburn! - to create good stores of vitamin D. This helps to prevent 'internal' ageing, but we put sunscreens on to reduce the external signs of ageing. Could we be causing problems for ourselves by being too wary of the sun? And how are we supposed to get these levels in a British winter?

I think I might take a careful look at my vitamin D intake when the autumn starts to come along.

Email me if you like some advice on this.

XENOPHOBIA

2009-07-03T21:14:00.002+01:00

Have you ever heard of "Xenoestrogens"? These are foreign oestrogens - chemicals that are like oestrogen, but are man-made.

They are usually from pesticides, plastics, phenols in cosmetics or from residue of hormone medication such as the Pill and HRT that don't break down in the water supply.

You may have heard stories about fish in rivers developing female charactistics? This is due to oestrogens in the water. And how about the age that girls reach puberty today - it's years earlier than Victorian times.

You should consider reducing your exposure to xenoestrogens, especially if you are having any problems with hormones as these chemicals could be implicated in a great many health issues.

So for PMT and menopause symptoms, here are some steps you can take..

Buy organic if you can, if not then wash and peel fruit and veg before you use it.
Avoid foods and drinks wrapped in plastic, especially foods containing fat, as xenoestrogens love fat and will be attracted to the food.
Reduce your intake of saturated fats - for the same reason.
Don't heat food in plastic, especially in the microwave.

Vitamin C for stress? Yes, really........

2009-06-25T15:49:00.001+01:00

Are you stressed? Have you ever thought about your vitamin C intake?
I bet you've thought about vitamin C to combat colds. Ever thought why that might work?

The adrenal glands hold lots of vitamin C. They use this to manufacture adrenal hormones – you’ve probably heard of adrenalin and cortisol. Adrenal hormones support the immune system’s work - that's one of the reasons vitamin C helps fight infection. These adrenal glands are great at helping us to deal with short term emergencies, such as a car accident, but when most of our emergencies are emotional or mental, all this adrenalin production takes a powerful toll.

And if the adrenal glands are using up vitamin C to make these hormones, then a continued high-stress life (either physical, mental or emotional) uses up a lot of vitamin C.

This can leave you low in vitamin C, unless you replace it with diet (and maybe supplements). This leaves you open to more infection and your adrenal system gradually gets less and less able to do its work. So remember to take care of it.

Get plenty of vitamin C from oranges and lemons, melons, peaches and apricots, strawberries, green vegetables, and if you get really stressed, consider taking a time release vitamin C supplement (Lamberts do a reasonably priced one).

Food cravings

2009-06-17T14:21:00.001+01:00

I just did a chat with Dave Monk on Radio Essex this morning. We were talking about food cravings.

Here’s some ideas why you might be craving foods… It could be

-basic hunger!
-blood sugar imbalance – when blood sugar is very low, your body cries out for sugar to get it back in balance
-to do with brain chemistry – hi calorie, carbohydrate foods increases the action of serotonin, the feel-good brain chemical
-to do with adrenal fatigue – low adrenals crave salt
-a real nutrient deficiency – red meat could be iron, or it could be protein
-a food intolerance – these often lead your body to crave what’s actually bad for it

If you’ve got food cravings, then why not see a nutritional therapist and find out what’s going on with your body.

In the meantime, avoid the cake cravings by getting happy another way…
Exercise, chatting with friends or putting the music on loud can all help to increase serotonin and get you feeling happy without calories.

FOOD FILE - Lychees

2008-07-30T18:36:00.004+01:00

Around this time of year, you can find fresh lychees for sale in the greengrocers.

Lychee comes from a tropical fruit tree, that is widely found in the summer in South East Asia. It has a pink-red rough textured rind that’s easily removable. Inside is a sweet white flesh, covering a shiny brown seed. It tastes a bit like a grape and is very juicy.

They’re quite expensive, as they are rather temperamental to grow and don’t travel that well. But they do have some good nutritional points..

The lychee is:

High in Vitamin C (3 lychees provide about a 72mg of vitamin C, or a third of the RDA)
High in beta-carotene (vitamin A), B2, potassium and copper

How to be Happy in 18 Steps....

2008-07-09T12:20:00.004+01:00

I found this in the Daily Mail recently. It is from the Dalai Lama’s “Good Karma! Advice for Life. There is much good counsel and many sensible points to consider. Cut it out and keep it handy…

1. Realise that great love and great achievements involve great risk.
2. When you lose, don’t lose the lesson.
3. Follow the 3 Rs: Respect for self, Respect for others, Responsibility for your actions.
4. Remember that not getting what you want is often a stroke of luck.
5. Learn the rules so you know how to break them properly.
6. Don’t let a little dispute injure a great relationship.
7. When you realise you’ve made a mistake, move to correct it immediately.
8. Spend some time alone every day
9. Open your arms to change, but don’t let go of your values.
10. Remember that silence is sometimes the best answer.
11. Live a good, honourable life. Then when you get older, and think back, you’ll enjoy it a second time.
12. A loving atmosphere at home is the foundation of your life.
13. In disagreements with loved ones, deal only with the current situation. Don’t bring up the past.
14. Share your knowledge. It is a way to achieve immortality.
15. Be gentle to the Earth.
16. Once a year, go somewhere you have never been before.
17. Remember that the best relationship is one in which you love for each other exceeds
your need for each other.
18. Judge your success by what you have to give up in order to get it.

Herbs Wordsearch

2008-07-09T10:42:00.000+01:00

FOOD FILE - Gooseberries

2008-06-27T16:08:00.003+01:00

The British climate is particularly suited to gooseberries. They were very popular in the nineteenth century Britain, when gooseberry wines, pies and puddings were common, but recently their popularity seems to have declined. I think we should revive them as they are a good source of fibre and vitamin C, and also provide vitamin A, calcium and iron.

The gooseberry season starts with small green gooseberries, which are the best ones for cooking. Make gooseberry crumble or poach them with a little sugar and water to make a traditional accompaniment to mackerel. Dessert gooseberries appear later on in the season and these are sweet enough to be eaten raw - add them in fruit salads.

Firm cooking gooseberries will keep in the fridge for a week or two and they freeze well. Softer dessert gooseberries need to be eaten right away, so keep them refrigerated and eat them within a couple of days.

To prepare them, rinse and pat them dry, then top and tail the berries with scissors. Gooseberries vary quite a bit in sharpness; be you’ll need to adjust the amount of sugar given in recipes.

Try a (slightly) healthier version of crumble topping mix:

225g wholemeal flour
175g butter
2 tbsp demerara sugar
125g muesli or a mixture of oats, seeds and chopped nuts

Put the oven to 190C.

Place the flour in a large bowl and rub in the butter until it resembles breadcrumbs. Add the muesli and sugar and mix through. Sprinkle with a very small amount to water to make some clumps in the mixture.

Fill an oven proof dish with gooseberries (to sweeten, add a little elderflower cordial along with some honey). Sprinkle the crumble topping evenly over the fruit and bake for 45 minutes. Serve with a spoonful of fromage frais.

Out in the Sunshine!

2008-06-17T14:32:00.001+01:00

It’s getting on for holiday season now, in fact I’ve already been on mine – I went hiking in the Pyrennes and came back full of energy. I definitely recommend it! You can check out my holiday photos at http://www.outbreak-adventure.co.uk/guestgallery/thumbnails.php?album=91

I was with a couple of Australians, who brought home to me how dangerous the sun can be. For them, it’s second nature to slap on the sunscreen in the morning before they go out.

It’s great to feel the sun’s warm and most of us want to come back from holiday with a healthy tan. We need the sun on our skin for it to manufacture vitamin D, which is essential for healthy bones, amongst other things. But how do we get our vitamin D and a bit of a tan without getting burnt?

Sunscreens are a start, but they do limit your ability to manufacture vitamin D, plus many contain chemicals with their own health concerns. So you can also think about protecting yourself from the inside.

How about tomatoes?! These contain lycopene, an antioxidant that has been shown to help our natural defences against sun damage. Cooked tomatoes are best for this, so start eating some each day now.

Beta-carotene, another antioxidant, is also important in skin health, so get this from adding lots of brightly coloured fruit and vegetables. Vitamin C is important for collagen production to keep your skin soft and wrinkle-free – another good reason to up your fruit intake.

If you’re planning to go for a ‘serious’ tan, make sure you take a good vitamin supplement for skin health for a month or so before you go.

And best of all for your skin - WATER. When it’s hot, you really do need to keep up your water intake to stay hydrated – even more so if you’re enjoying a few drinks in the evenings.

Sweet Enough Without?

2008-05-07T14:33:00.002+01:00

There are low calorie versions of many foods in the supermarkets, and low-calorie drinks and yoghurts are especially very common. But maybe you should be checking what sweetener is used in place of sugar. Whilst too much sugar is unhealthy, at least it is clear what it is. Low-calorie artificial sweeteners are just that: artificial.
There has been concern about the use of the artificial sweetener Aspartame for some time. This stems from its components: phenylalanine (50%), aspartate (40%) and methanol (10%).
These three chemicals may affect the function of nerves in the body. The consumption of Aspartame has been reported to cause neurological and behavioural disturbances in people who are sensitive to it.
Phenylalanine and aspartate can influence the regulation of chemicals that transmit messages through nerves. Methanol is converted in the body to formic acid, which can either be excreted or give rise to formaldehyde, and a number of other highly toxic derivatives.
A recent study looked at the direct and indirect effects of aspartame on the brain cells. This research suggested that ingesting high levels of aspartame could be implicated in the development of certain mental disorders and in compromised learning and emotional functioning.
The researchers highlighted that aspartame disturbs amino acid metabolism, protein structure and metabolism, integrity of DNA material, the function of neurons, the balance of hormones and affects brain levels of important neurotransmitters.
Although Aspartame is licensed for use in food, this research and other material suggestion to me that much uncertainty surrounds this ingredient. For this reason, I recommend looking for alternatives that do not contain Aspartame. The list of ingredients may not mention Aspartame, but if it is in the food, the food must be labeled “contains a source of phenylalanine”, so avoid these foods too. If there isn’t a version with no Aspartame, then look for another type of food to serve the purpose. For instance,
· Coke contains aspartame, as do many other fizzy drinks and squashes.For a diet drink – mix 1/3 pure fruit juice with 2/3 still or sparkling water.
· Canderel and NutraSweet contain aspartame. Try fructose or Xylitol instead (available from health food shops or on-line)
· Some of the cheaper diet yoghurts contain aspartame – buy natural yoghurt and stir in fresh fruit puree to sweeten.
· Some cold and flu remedies contain Aspartame. Choose ones that don’t.
· Some chewing gum contains Aspartame – eat an apple!
· Jellies and other desserts often contain Aspartame. Try making your own with gelatine and fruit juice.

References:
Humphries et al. European Journal of Clinical Nutrition (2008) 62: 451-462

“The drugs don’t work…” (The Verve)

2008-03-20T14:36:00.001Z

Researchers at the University of Hull have carried out an extensive analysis of data for clinical trials of antidepressants. This study is a meta-analysis: that is a statistical review of many trials combining all the results into one overall conclusion. They were trying to discover whether there were any trends in response to anti-depressant drugs that did not show up from individual studies alone.

In February 2008, Kirsch and his team released their results. The findings appeared in many of the major newspapers with headlines such as: "Antidepressants do not work".

Their results showed a statistically significant benefit when compared to a placebo from the use of antidepressant medications called Selective Serotonin Reuptake Inhibitors (SSRIs). However, for all but the most depressed patients, the statistical difference was so small that it did not reach a level of 'clinical significance'. This is an official level set down by the UK's National Institute for Clinical Excellence (NICE).

In fact, it was only because those most severely depressed patients showed a very low response to the placebo that the drug response in this group of patients became “clinically significant”. In other words, the drug out-performed the placebo because the placebo produced a low level of responses.

I believe that there are two important points to consider, following on from this research.

It is particularly significant that this analysis included that data from a number of previously unpublished studies into particular SSRIs, which the team was able to obtain under the Freedom of Information Act.

Pharmaceutical companies can cherry-pick the trials that they send to the US Food & Drink Administration (FDA) to get approval for their new drug. Therefore research data from pharmaceutical companies is likely only to include successful trials in the submission to the FDA. The randomised controlled trial (RCT) is the current 'Gold Standard' of evidence-based medicine, but it is easy to see how results from these trials could be distorted simply by omitting to send in unsuccessful trial results.

When previously excluded trials were included in the analysis, the strong positive results that had been shown for the effectiveness of SSRIs became almost negligible for many patients. Given the powerful side effects seen with these drugs, you have to wonder if they are worth the risk.

The second important point is the response to placebo. The analysis showed that patients had a strong response to taking the placebo across all the trials that were included in the analysis. This can be taken as an indication of the incredible complexity of depression as an illness. For me, it also shows the power of the mind to heal itself. There is more to the mind/body/spirit connection that we will ever understand.

If this study shows that for most people with depression, “the drugs don’t work”, I believe that it also shows that alternative and complementary therapies can, and should, play a positive role in the alleviation of depression. Whether it be through nourishing the body well in Nutritional Therapy, by treating the body well through Reflexology, or providing respite for the mind through Aromatherapy, to mention but a few of many, many possibilities.

Is there such a thing as a good Easter Egg??

2008-03-12T14:36:00.001Z

Cocoa beans are a rich source of flavonoids. Flavonoids are chemicals found in plants that act in the body as antioxidants. These substances neutralise damaging, toxins known as ‘free radicals’, so they are good for you. Dark chocolate with a high cocoa content is densely packed with these powerful substances. Indeed, it has a higher antioxidant power than foods such as green tea and blueberries. Dark chocolate also contains high levels of the vital minerals magnesium, iron, potassium and chromium.

It is important to choose high quality dark chocolate (absolute minimum 50% cocoa). It seems that milk proteins can to bind the antioxidants and make them inactive, so milk chocolate doesn’t provide the same health benefits.

Chocolate does contain a little bit of caffeine – approximately 20mg in a 30g bar – however, compared to coffee the amounts are very low (an average cup contains about 115mg).

Chocolate is a high calorie, high fat food so keep portions moderate. A small portion of good quality dark chocolate Easter Egg can be an guilt-free indulgence (Green & Blacks here I come!!). But, if you can’t stick at a small portion, or you can’t resist milk chocolate, I’m afraid you’ll just have to give it up!!! J

Aphrodisiac foods for Valentine's Day

2008-02-14T10:30:00.001Z

Casanova reputedly ate 50 raw oysters every morning to provide him with the stamina that he needed! Oysters are a popular aphrodisiac; they are very nutritious and packed with vitamins and minerals. They are also low in fat, rich in protein and high in zinc, which is important for male sex drive. So head on down to The Shed at Mersea Island for Valentine’s Day if you like oysters!

Or how about the following foods that have aphrodisiac qualities (allegedly!) that you may like to test out………….

Aniseed ~ The seeds have been used since ancient Greece and are said to increase desire.
Avocado ~ The Aztecs named the Avocado tree "Ahuacuatlo", which translates as the "Tree with Testicles"
Cardamom ~ the seeds contain two androgens - hormones that increase desire in men. Also contains cineole, which is said to stimulate the central nervous system.
Celery ~ has a long history as an aphrodisiac. Celery is wonderful for the muscles and for blood circulation due to its many vitamins and minerals, which also help to reduce cholesterol.
Chickpeas ~ The Romans fed these to their stallions and are considered to be an especially strong aphrodisiac for men.
Coriander ~ said to have cured a merchant's 40-year impotency in the Book of Arabian Nights, whilst it is also said to have a euphoric effect on women.
Ginger ~ considered being the equivalent of Viagra in food terms! Ginger stimulates the circulation of blood throughout the body.
Ginseng ~ A Chinese plant extract and powerful hormonal stimulant that can increase the desire for physical contact. Ginseng can help people to reach top physical condition and performance and increases vitality.
Honey ~ In Medieval times, honey was used to make Mead that was drunk by newlyweds to sweeten their marriage, hence the term "honeymoon". The Egyptians made potions from honey in an attempt to cure impotence and sterility.
Liquorice ~ has its roots in ancient Chinese medicine and its essence is far sweeter than sugar. Women are said to find liquorice particularly stimulating and chewing on its root is meant to promote lust.
Mustard ~ stimulates the sexual glands, which consequently increases desire. Men in the Middle Ages used to rub a mustard-based paste into their intimate parts that increased the flow of blood!
Rosemary ~ stimulates the nerve centres and boosts the circulation of blood.
Saffron ~ stimulates the erogenous zones and said to have effects similar to that of hormones. Excessive consumption is said to incur uncontrollable laughter!
Vanilla ~ the odour and flavour is said to cause an increase in desire and stimulates euphoria.

Happy New Year

2008-01-01T18:27:00.001Z

Happy New Year to you!

Here we are, already at the end of the first week of the New Year. How many of us have already messed up the New Year Resolutions?

Well, I have. I put it down to bad planning or something. My coffee consumption has been steadily increasing after a couple of years of none at all – it’s all this networking I’ve been doing! So I thought I should cut back to one a week as a treat. Day 2, it completely slipped my mind, and I had a second coffee. Derrr….. I should have taken my friend Hazel’s advice and stuck post-it notes around to remind me. I’ve done that now, and I’m starting again. (Email hazel@redbirdcoaching.co.uk to get her newsletter full of coaching tips).

I bet you’re all thinking, “OK, so what’s Mrs. Health in Nutrition going to suggest we give up to get healthy?” Well, rather than something to give up, I’d like to suggest a plan that should be fun and easy to stick to, and it could help your health too.

Decide to try a new food every two weeks. If you like them, use them again. Then by the end of 2008 you could have expanded your food range by 25 items or so. You could try a new raw ingredient – butternut squash, sweet potato, quinoa, buckwheat or passion fruit – the list is endless. Or you could try a new recipe for something you never had before.

My reason for suggesting this is that we all tend to get stuck in a rut with food. Our ancestors used to eat all sorts of wild vegetables, nuts, berries and fish and game, depending on in season. Take a good look at your shopping – do you tend to buy the same things all the time? The wider the range of foods that you eat, the wider the range of nutrients that you get. It can also help to prevent you becoming over reliant on one food, which can contribute to food intolerances. How many times a day do you eat a food based on wheat, for instance?

So, make a resolution that’s fun, and try a new food every two weeks.

Oh, and let me know how you get on!

Eat to Beat Christmas Sniffles and Sneezes

2007-12-18T19:27:00.000Z

At this time of year, we all fall victim to a multitude of cold viruses. Travelling on stuffy trains or out shopping, there seem to be coughs and sneezes all around. Avoiding a cold can be almost impossible, but you can boost your body’s ability to deal with it.
A strong immune system can cope with attack by viruses, but one that has been weakened by poor nutrition and too much stress will struggle to get you back to good health. The stress of organising a successful Christmas may be just the trigger to leave you open to infection. A healthy adult should suffer no more than three colds a year, so if you do seem to every passing infection, you definitely need to start supporting your immune system now.
Poor nutrition is a very common cause of a weakened immune response. Make sure that you get plenty of the antioxidant vitamins C, A and E to tackle colds, plus B6 and zinc. These nutrients have been shown to support the immune system.
Foods that are good natural sources of the immune-boosting antioxidants include kiwi fruits which contain more vitamin C than oranges. Carrots, spinach and cabbage are excellent sources of vitamin A. Avocado is a fabulous healthy ratio of fat, carbohydrate, protein and vitamin E. Foods that are rich in vitamin B6, which boosts the production of antibodies to fight infection, will also help. These include bananas, carrots, lentils, tuna, salmon, wholegrain flour and sunflower seeds. You should also increase your intake of zinc by eating more eggs, turkey, pumpkin seeds and seafood.
Those of you that take supplements might like to consider Immune C by Higher Nature as added insurance. 2 tablets a day provide nearly 2g of vitamin C plus a good level of zinc to help boost your immune system and herbal extracts known to help kill off viruses. I’m using it this winter - so far so good!

Drinking too much??

2007-07-03T18:36:00.000+01:00

I finally got around to watching the Dispatches programme about liver disease that I recorded on 18 June. It made alarming viewing.

Liver disease is the fastest growing illness in the UK and hospital admissions have doubled in the past decade, including for the first time large numbers of young drinkers.

The programme had access to a new liver scanner that uses ultrasound, and with this the doctor was able to say how damaged a liver was. Amazing! But more amazing was that 50% of the people tested had some degree of liver damage.

You can’t be sure who was telling the truth about their alcohol consumption, but people seemed to be pretty honest. When they did the tests in the City, most people admitted to drinking more than the limit on Friday and at the weekend. Some people said they thought they were OK, but when the guidelines were explained to them, they were drinking way too much. Half a bottle of wine a night is too much, but it seems that’s pretty normal for the people interviewed.

One thing that really horrified me was the footage of an older woman’s liver transplant. When they took her old liver out, it was hard and lumpy, just as if it had been cooked. I knew the liver lost function, but seeing that really made me realise what damage can be done. The other was the man who had worked in the steel mills, where beer was drunk during working hours up to the early 1980s. That damaged his liver so now it can’t process properly and he has to have yucky water laden with unprocessable fat drained off his stomach area regularly. He only ever drank at work. Scarey stuff!

Apparently all alcoholic drinks are to have unit information on the label, and there are going to be warnings on bottles about drinking when pregnant or trying on conceive. (Surely anyone that isn’t, is just going to ignore that then?)

It’s all very easy for the government to publish guidelines about how much we may safely drink, but I think programmes like this are a much more effective at warning people. Who really understands units (outside the medical world)? Who really worries about their health 20 years from now, especially when you’re only 18? And why is alcohol so much cheaper (relative to income) than it used to be, even though the medical world is asking for changes?

If you’re concerned about your drinking levels, go to this website and take the test there.
www.howsyourdrink.org.uk

For people who like numbers.........How to Calculate a Unit of Alcohol!!!!
In the UK, a unit is defined as the equivalent to 10ml (1cl) of pure alcohol (different definitions apply in other countries). The exact number of units in a particular drink can be calculated by multiplying the volume of the drink (in ml) by the alcoholic strength by volume (ABV) and dividing the answer by 1000. For example, the number of units in a 440ml can of beer with an ABV of 5% vol. is:(440 x 5)/1000 = 2.2 units

ECHINACEA (pronounced Eki-NAY-sha)

2007-06-25T19:12:00.000+01:00

Have you ever taken Echinacea in a tincture? When it’s a good quality, it gives your mouth this really weird tingling that lasts for several minutes. It’s such a strange sensation, you’d think it has to be doing something! Herbalists have always said that it can reduce the risk of catching a cold, and make it disappear more quickly if you do catch one. But people are always asking for hard evidence…..

There was a lot of press about a study in the New England Journal of Medicine in July 2005. This concluded that the herb did not have a significant effect on infection with a rhinovirus (coughs and sneezes). There was apparently a sharp fall in echinacea sales after that was published. But herbal experts really criticised their methods. The study did not use a product that is commercially available, and dosage was one third of the generally accepted standard dose of 3g (or equivalent). And there are more than 200 viruses, including rhinoviruses, that cause colds, so the study was limited.

Well, a new report published in The Lancet takes the results of 14 different scientific studies to conclude that Echinacea may cut the risk of catching the common cold by almost 60 per cent. In one of the studies, echinacea with vitamin C reduced cold incidence by 86 per cent, and the herb alone reduced the incidence of cold by 65 per cent. They also found that recovery from the cold was faster, cutting the duration by 1.5 days. (That sounds great!!)

It’s not really cold season right now, but when it is upon us, and everyone is sneezing around you at work, and you have loads to do and no time for a cold, think about taking a good quality Echinacea herbal and vitamin C. It’s certainly worth investigating.

In one of the studies, echinacea with vitamin C reduced cold incidence by 86 per cent, and the herb alone reduced the incidence of cold by 65 per cent.

http://www.thelancet.com/journals/laninf/article/PIIS1473309907701603/fulltext

Stop fortifying breakfast cereals??

2007-06-13T18:35:00.000+01:00

The Food Standards Agency (FSA) recently decided that either bread or flour in the UK should be fortified with folic acid. The Times (1 June 07) reported on the research that was used to support this move.

They have been adding folic acid to flour in the US and Canada since 1998, and in that time there has been a big (about 4%) drop in the number of strokes. I’m not sure how they can directly prove this as 'cause and effect' for a whole country? The research results cited seem to be a bit inconclusive too.

Folic acid is recommended for pregnant women and those planning pregnancy as it has been shown to prevent some birth defects. They don’t quote any statistics on whether this has reduced in the US since the fortification of flour with folic acid. Here in the UK, women are advised to supplement with folic acid themselves.

I don’t like the idea of fortifying with folic acid alone. It is one of the B vitamin group, and these work interdependently. Folic acid doesn’t have the same benefit where there is a deficiency in B12, and it can mask this deficiency. Low B12 is common in the elderly and in vegetarians, and the stressed! I wonder if it’s wise to fortify with folic acid only? Perhaps B12 should be added too. Or perhaps a range of B vitamins, like breakfast cereals. ….

Ah, but this is what caught my attention, at the same time, the FSA is talking about controlling the fortification of breakfast cereals. A range of B vitamins have been added voluntarily by the manufacturers for years. If the FSA adds folic acid to bread, they are worried that some people will get too much, so they need to reduce the intake from other sources – like cereals. I think it would be a real shame if, as The Times states “the voluntary fortification of breakfast cereals would have to stop” as they provide a good range of B vitamins in a cheap and easily accessible form.

http://www.timesonline.co.uk/tol/life_and_style/health/article1867714.ece

Against E-numbers

2007-05-29T16:22:00.000+01:00

I always try to keep additives to a minimum in my diet. Anything from the supermarket that has ingredients that I don't understand, don't recognise, or have reservations about, gets put back on the shelf. So does anything with a long list of ingredients. It's easier to make it yourself. Flour, eggs, butter, and sugar can make a cake, not 12 other added chemicals.

I was interested to see some new research about additives at the weekend. New research from Sheffield University (by Peter Piper) has found that E211 (sodium benzoate) may cause damage to DNA in the mitochondria. E211 is a preservative used to kill yeast and bacteria in soft drinks, jam, fruit juice and salad dressing. The Food Standards Agency have tested it to make sure it is safe for us to ingest.

E211 has been used for decades, so I wonder when the testing took place. If it was more than 10 years ago, it is unlikely that any tests would have been conducted into its effects at a mitochondrial level. Mitochondria are tiny powerhouses within our cells that carry the DNA that we inherit from our mothers. Scientists were only just beginning to have access to that level of genetics and the technology to test the reaction wouldn't have been readily available.

Another thing that has not been well tested is the interaction between all the additives in food. Research by Prof. V. Howard in 2005 showed that, when combined, some additives in crisps and fizzy drinks had seven times the effect they had singly.

This all seems like so much is unknown, and the dangers that additives may actually pose to us seem unacknowledged by the food industry. Additives and E-numbers are just chemicals by another name and I'm going to try even harder to keep foods with additives to a minimum in my diet.

You can read the full article at http://news.independent.co.uk/health/article2586653.ece