Good Nutrition Advice

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Tag: food choices (Page 1 of 8)

Higher Calcium Intake Reduces Cancer Risk for Women

Higher Calcium Intake Reduces Cancer Risk for Women

Fiona Wilkinson.

Women who have a higher calcium intake than the average may be reducing their risk of colorectal and other digestive cancers.

A seven year review of a large clinical database in the U.S. by the National Cancer Institute has made this link and its findings also apply to men, but not in such a significant way as for women.

The total cancer risk decreased in women as their calcium intake increased, but that was not the case in men who got no overall benefit.

For digestive cancers — particularly colon cancer — the increased calcium seemed to protect both men and women equally.

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Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

GuaranteeSmallI can thoroughly recommend it! You can download it right away

Eating Apples May Help Prevent Heart Disease

Eating Apples May Help Prevent Heart Disease

An Apple a Day Keeps the Cardiologist Away!

Munching on a Granny Smith or a Golden Delicious or two every day could cut your risk of heart disease and stroke by up to 40%!  And you only need to eat 150g — an apple and a half — to get the maximum benefits.

Cardiovascular disease (CVD) and stroke are the leading causes of death worldwide, but eating antioxidant-rich fruit and vegetables help combat harmful but naturally occurring free radicals which may contribute to heart disease.

The study included 451,681 participants without CVD and who were not taking medication for high blood pressure. Some 18% of participants consumed fruit daily and 6.3% never ate any.

The average amount of fruit eaten by the daily consumers was 1.5 portions, around 150g in weight. The researchers found that compared to people who never ate fruit, those who ate fruit daily cut their CVD risks by 25-40%.  As the frequency of fruit consumption went up, the risk of CVD went down. The researchers also found that people who consumed fruit more often had significantly lower blood pressure (BP).

The findings were presented at the European Society of Cardiology meeting in Barcelona, Spain, in September.


Reduce Your Risk of Developing Alzheimer's

Reduce Your Risk of Developing Alzheimer’s

Did you know that research has looked at whether different dietary patterns can protect you and reduce your risk of developing Alzheimer’s?

A study of over 2,000 people over the age of 65 (without dementia) followed for four years, has shown that those who have higher intakes of salad, nuts, fish, tomatoes, cruciferous vegetables, fruits and dark and green leafy vegetables and lower intakes of dairy products, red meat, organ meat and butter have a strongly associated lower risk of Alzheimer’s.

Having good levels of antioxidants is also important in reducing the risk of Alzheimer’s disease. Research has shown a 30% drop in dementia risk among regular fruit and vegetable eaters so the recommendation is to ‘eat a rainbow’ and include as many different coloured fruit and vegetables in your diet as each colour will give you different antioxidants.

Research has also looked at the use of antioxidant supplements in reducing the risk of Alzheimer’s. One study showed that a combination of vitamin E (400ius) and vitamin C (500mg) helped to reduce the risk and it is also known that taking antioxidant supplements can reduce the deterioration rate of Alzheimer’s in people who have already been diagnosed.



wheat allergies and celiac disease

Wheat Allergies, Celiac Disease and the Importance of a Gluten Free Diet

If food allergy testing uncovers celiac disease, wheat allergies or gluten intolerance, the only option is a gluten free diet.

Gluten is a protein-carbohydrate mix found in wheat and wheat products. Gluten intolerance, which is a type of food allergy, is becoming more common as more people are developing sensitivities to gluten. Wheat allergy in the form of celiac disease is the body’s inability to handle wheat and sometimes other grains containing gluten.

Symptoms of celiac disease can include weight loss and anemia. It is worth remembering that rye, barley and occasionally oats can trigger gluten intolerance reactions. Food allergy testing is the only way to determine if either wheat allergy or gluten intolerance is the root of the problem. If so, the answer is a gluten-free diet.

wheat and food allergies

Gluten intolerance and celiac disease

Celiac Disease and Gluten Intolerance

At one time celiac disease affected around one in every 200 people. Today, the figure is thought to be close to one in every 33. Some experts such as James Braly, MD believe it is actually more common than that.

He also believes many cases of related gluten intolerance go undiagnosed every year. Wheat is one of the seven most common allergens in a standard Western diet. In his book Dangerous Grains he reports many nutritionists, naturopaths and doctors look at wheat allergies and gluten intolerance as a first step for patients with multiple complaints. They then recommend food allergy testing and a gluten free diet. Celiac disease can often go undiagnosed as it is often mistaken for irritable bowel syndrome.

Food and Allergy Testing

A specific way to screen for celiac disease is to have an anti-endomysial, anti-gliadin and tissue transglutaminase antibodies test, according to Liz Lipski, Phd. Anti-endomysial antibodies are the most specific. Other food allergy testing should include: wheat, oats, rye, barley, gluten and gliadin with IgE and IgG antibody testing. Gluten antibodies are positive in anyone with celiac disease and gluten intolerance. IgA levels are also higher in those with celiac disease. Intestinal permeability screening is also suggested to test for leaky gut syndrome or intestinal hyperpermeability. A comprehensive digestive stool analysis and lactose intolerance testing is also advised.

A Gluten Free Diet

the importance of a gluten free dietAny gluten free diet should obviously eliminate all gluten and gluten containing products. Grain alternatives such as corn, quinoa, rice and buckwheat are all non-glutenous. It is important to read all labels carefully. Foods such as texturized vegetable protein, desserts, processed meats, cheese, dairy and pasta often contain gluten. Some people with gluten intolerance can tolerate oats. Digestive enzymes can also be useful to aid digestive function. Specific amylast enzymes can be especially beneficial.

James Braly, MD. Dangerous Grains: Why Gluten Cereal Grains May Be Hazardous To Your Health. Penguin Putnam.
Elson M Hass, MD. Staying Healthy with Nutrition. Celestial Arts.

Elizabeth Lipski, Phd. Digestive Wellness. McGraw Hill.


Diet and Nutrition Essential for Mental Health

Rapidly growing evidence shows vital relationships between both diet quality and potential nutritional deficiencies and mental health.

Published in The Lancet Psychiatry, leading academics state that as with a range of medical conditions, psychiatry and public health should now recognise and embrace diet and nutrition as key determinants of mental health.

Lead author, Dr Jerome Sarris from the University of Melbourne and a member of the International Society for Nutritional Psychiatry Research (ISNPR), said psychiatry is at a critical stage, with the current medically-focused model having achieved only modest benefits in addressing the global burden of poor mental health.

Diet and Nutrition Essential for Mental Health

“While the determinants of mental health are complex, the emerging and compelling evidence for nutrition as a key factor in the high prevalence and incidence of mental disorders suggests that nutrition is as important to psychiatry as it is to cardiology, endocrinology and gastroenterology,” Dr Sarris said.

“In the last few years, significant links have been established between nutritional quality and mental health. Scientifically rigorous studies have made important contributions to our understanding of the role of nutrition in mental health,” he said.

Findings of the review revealed that in addition to dietary improvement, evidence now supports the contention that nutrient-based prescription has the potential to assist in the management of mental disorders at the individual and population level.

Studies show that many of these nutrients have a clear link to brain health, including omega-3s, B vitamins (particularly folate and B12), choline, iron, zinc, magnesium, S-adenosyl methionine (SAMe), vitamin D, and amino acids.

What is Collagen and Why Do We Need it?

AntioxidantsIf you are interested in anti-ageing products, you will probably know that the promise of many of them is to “increase collagen production”. 

But what is collagen, and why do we need it? Put simply, collagen is a form of connective tissue, the glue, if you like, that holds our bodies together.  As we age, we lose collagen, and you can see the results externally as skin starts to sag and create wrinkles.  Internally, you may feel it as aches and pains as collagen’s “cushioning” of muscles and bones deteriorates.

A multi-billion pound industry has grown up around discovering ways to restore this “elixir of youth”, from creams, to drinks, to collagen pills.

But there are more natural and easy ways to prevent the loss of collagen, including avoiding sun damage to the skin, staying hydrated by drinking lots of  water, and ensuring your diet is packed full of vitamin C rich foods.

The antioxidants in fresh fruit and vegetables help to combat the free radicals in the body that actively attack collagen cells, resulting in diminished collagen production.

Can Bacopa Improve Your Memory?

Can Bacopa Improve Your Memory?

Can Bacopa Improve Your Memory?

Bacopa (Bacopa monnieri)is an aquatic herb that is commonly used in Ayurvedic medicine (the traditional medical system of India) to address neurological and cognitive deficiencies.

Studies show that subjects who took bacopa had improved memory function, and the Natural Medicines Comprehensive Database concludes that bacopa is “possibly effective” for aiding in learning and memory improvement.

While bacopa is showing promise, other herbal and nutrient-based therapies such as Ginkgo biloba, acetyl-L-carnitine (ALCAR), and phosphatidyl serine (PS) have been studied more thoroughly than bacopa.

I still recommend that keeping the mind and body active is the best way to maintain cognitive function and memory. Aim for 30 minutes of some form of gentle aerobic exercise at least five times per week, and remain mentally engaged with challenges you find appealing, such as reading, doing crossword puzzles, or learning a new language.

If you do decide to take bacopa, choose organic, standardized liquid extracts or encapsulated powder packaged in light-resistant containers. Take 300 mg of bacopa extract per day for 12 weeks. Side effects may include nausea, dry mouth, and fatigue.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.


Antibiotic Over-Prescription Crisis

Antibiotic Over-Prescription Crisis

Antibiotic Over-Prescription Crisis

Antibiotic over-prescribing means that as many as one in seven patients can now no longer be helped with them. 

In fact, for some infections, the failure rate of antibiotics as a treatment was as high as one in three. For infections such as pneumonia, which commonly affects the elderly, the consequences are fatal.

Routine operations for joint replacements, C-sections and so on could also become deadly, as the World Health Organisation declares a public health crisis. It’s not just humans either. Vets routinely over-prescribe antibiotics for pets too.

Researchers from the University of Cardiff looked at the records of almost 11 million patients prescribed antibiotics between 1991 and 2012 for sinusitis, sore throats, skin infections, bronchitis and pneumonia.

For 15.4 per cent of patients given an antibiotic in 2012, it was ineffective, compared to the failure rate of only 13.9 per cent in 1991.

Drug firms have also not produced more effective antibiotics because they are not deemed profitable.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.


Anxiety Linked to Low Omega-3 Levels

Anxiety linked to low omega-3

Anxiety linked to low omega-3

Hyperactive?  Anxious?  You May be Low in Omega-3…

Teenagers may be particularly susceptible to anxiety and hyperactivity if their diets are low in Omega-3 essential fatty acids.

A study published in Biological Psychiatry found that this condition can actually worsen over generations, too. Researchers found that a low Omega-3 diet can affect adolescent behaviour, not only because their diet is deficient, but because their parents’ diet was too.

Study author Bita Moghaddam commented, “It’s remarkable that a relatively common renewed freedom center can have generational effects. It indicates that our diet does not merely affect us in the short-term but also can affect our offspring.”


Your Brain Needs the Right Type of Fat

Your brain needs the right type of fat

Your brain needs the right type of fat

Did you know that your brain is 70% fat, but it needs to have the right type of fat?

Brain cells need to be flexible to function properly and your brain incorporates the fats you eat into the cell membranes — this is why Omega 3 fats are so important.

It is also important to eliminate the trans fats found in hydrogenated and partially hydrogenated vegetable oils because these are hard fats, like a plastic; they make cells rigid so they lose their elasticity and flexibility, not good cells to have in the brain.

Make sure you are eating oily fish or taking linseed oil (flaxseed oil) if you are vegetarian as these will give you some valuable Omega 3 fatty acids.

Research has shown that by increasing your intake of fish you may be able to reduce the risk of dementia by 60%.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Or if you don’t have any particular health issues, perhaps you’d prefer one of my off-the-shelf  Health Programmes? Choose from Colon Cleanse, Detox Programme, Ultimate Cleanse or my comprehensive Supplement Programme. All packages include a full consultation.

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