Good Nutrition Advice

For a healthy body and mind

Tag: Health (Page 1 of 2)

Fish Roe is Best Source of Omega-3

Fish roe best source of omega-3

Fish roe best source of omega-3

Did you know? A tablespoon of caviar has as much omega-3 fat as a 1,000 mg of fish oil?

But before you go rushing out and spending all your hard earned cash on this pricy delicacy, it is worth remembering the cheaper lump fish versions work just as well.

The roe from hake, lumpfish and salmon contains the highest levels of omega-3 fatty acids according to research published in the European Journal of Lipid Science and Technology.

The study found minimal consumption of lumpfish, hake or salmon roe provides the body’s daily requirements for omega-3 due to their high levels of EPA and HDA.

A lack of omega-3 has been linked to cardiovascular disease, depression, hypertension, diabetes and inflammatory diseases such as Crohn’s.

Lumpfish is a great topping for  salads, sandwiches or a baked potato.

Memory Boosting Foods

Memory boosting foods

Memory boosting foods

MOST of us can be a little forgetful sometimes, but what if you really seem to be forgetting things more than usual?

Well, there are some foods that help boost memory and are also rich in antioxidants which, let’s face it, we could all do with these days. Now where was I? Oh yes, memory boosting foods

Well, according to several recent studies reported in Science Daily, eating blueberries and strawberries could help prevent memory loss in old age. Berries are rich in antioxidants, which protect cells from free-radical damage. But new research has found they can have a direct effect on how neurons in the brain send signals. But berries aren’t the only memory boosting foods.

Avocados

These delicious fruits (yes, they are classed as a fruit) are a great source of ‘healthy’ fat and a good blood circulation booster. This is important when it comes to brain function, as this enhances blood flow to the brain, helping with healthy brain function.

Oily fish

The essential omega-3 fatty acids found in oily fish such as sardines, herring, trout and mackerel, as well as walnut oil and flaxseeds, or linseeds, are high in Docosahexaenoic acid (DHA), a fatty acid which is vital to maintaining a healthy nervous system.  Low DHA levels have been linked to a higher risk of developing Alzheimer’s disease and memory loss. Fish also contains iodine, which is known to improve mental clarity.

Whole grains

Whole grains improve circulation and help regulate glucose levels in the blood. The more stable your glucose levels, the easier it is to concentrate, which is one of the reasons why it’s important to eat breakfast in the morning. Apart from revving up your metabolism it keeps your sugar levels balanced and protects against diabetes and heart disease.

Nuts and seeds

Nuts and seeds are a great source of the antioxidant vitamin, E, a lack of which has been linked with cognitive decline as you age. A good intake of vitamin E will help prevent memory loss. Nuts are a great source along with leafy green vegetables, seeds, eggs, brown rice and whole grains.

Blueberries

Blueberries and strawberries contain antioxidants, which are thought to protect brain neurons from damage, build communication receptors between each brain cell, and flush out waste. They also help protect against age-related diseases such as Alzheimer’s. Blackberries are also a great brain booster, as they contain good levels of vitamin C that has long been known to help increase mental agility.

Tomatoes

Tomatoes contain lycopene, a powerful antioxidant that helps protect against the kind of free radical damage to cells that occurs in the development of dementia, particularly Alzheimer’s.

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.

Thank you for reading!

Fiona

Pre-menopausal Breast Cancer and Vitamin D Deficiency

Pre-menopausal Breast cancer and vitamin D deficiency

Pre-menopausal Breast cancer and vitamin D deficiency

Vitamin D deficiency is really in the spotlight at the moment.

I think it’s mostly because we’re only just beginning to unravel all the intricate functions vitamins and minerals play in the role of health.

As time goes on I suspect we will discover that all vitamins and minerals, including the lesser-known ones, play an essential role in health and disease.

The latest vitamin D study led by researchers from the University of California, San Diego School of Medicine, found that vitamin D deficiency in the months preceding diagnosis may predict a high risk of pre-menopausal breast cancer.

The study of blood levels of 1,200 healthy women found that women whose blood levels of vitamin D were low during the three-month period just before diagnosis had approximately three times the risk of breast cancer as women in the highest vitamin D group.

Several previous studies have shown that low blood levels of vitamin D are associated with a higher risk of pre-menopausal breast cancer. However, researchers warned against using mega doses of vitamin D, unless prescribed by a doctor for short-term use.

The best way to keep your vitamin D levels topped up is to have 20 minutes a day out in the sunshine, as well as eating plenty of oily fish and eating free-range, organic eggs.

I would also suggest that you have your vitamin D levels tested. You could then take a supplement to correct any deficiency, do a re-test to make sure the level is back to normal, and then maintain your levels by taking a multivitamin and mineral containing vitamin D as D3.

Source: Low Vitamin D Levels Linked To High Risk Of Pre-menopausal Breast  Cancer. Medical News Today. MediLexicon, Intl.

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.

Thank you for reading!

Fiona

Tips to Stay Healthy as You Get Older

cabbageA 16-YEAR study of 5,100 British people aged between 42-63 has found that people who have healthy lifestyles in mid-life will stay healthy in old age.

Investigators observed that participants who engage in all four of these healthy behaviours had 3.3 times the odds of healthy ageing:

  • Not smoking
  • Moderate alcohol consumption
  • Taking exercise
  • Eating fruit and vegetables every day

The authors concluded: “Although individual healthy behaviours are moderately associated with successful aging, their combined impact is substantial. Multiple healthy behaviours appear to increase the chance of reaching old age disease-free and fully functional.”

Source: Canadian Medical Journal http://www.cmaj.ca/content/early/2012/10/22/cmaj.121080.abstract?sid=c380f4d2-94ae-4a24-964c-4c0e1205ba69

Here are some more tips for healthy aging:

  • Get out in the sun to boost your Vitamin D (this is especially important for older people). To get your vitamin D level checked and find out how much you need, you can order a simple finger prick test.
  • Don’t eat too much sugar and unrefined carbohydrates – they speed up the ageing process
  • Eat leafy green vegetables, whole grains, nuts and seeds – they contain calcium and magnesium that help you sleep
  • Keep your brain fit and Take a look with reading, puzzles, games, learning and hobbies
  • Stay physically active

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

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.

Thank you!
Fiona

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

The Health Benefits of Chlorella

chlorellaChlorella, a type of freshwater algae, contains antioxidants vitamin C and carotenoids, iron and B-complex vitamins.

It was discovered in the 19th century and is a popular food and dietary supplement in Japan.

Anecdotal reports claim it is effective as a herbal remedy for a wide range of conditions, from promoting friendly gut bacteria, lowering blood pressure and cholesterol and ‘cleansing’ the blood, digestive system and liver.

In powder form you can add it to drinks — it doesn’t taste as bad as spirulina! Or you can take it tablet form if you prefer.

When Life Hands You Lemons…

Lemonade-JuiceWhen life hands you lemons… make lemonade!

There’s a reason nutritionists tend to recommend lemon with water as the first drink of the morning.

If you’ve ever been to a health farm or to India for that matter, you’ll know that lemon water is typically drunk immediately on waking.

The reason is that it’s a wonderful digestive aid. As well as being a digestion-boosting powerhouse, a slice of lemon in water is also helpful for improving liver function.

A Natural Approach to Hay Fever

a natural approach to hay fever

There are lots of natural approaches to hay fever

MANY of us look forward to the spring and summer sunshine after a long cold winter. But just as many others dread these lovely balmy evenings as they bring a nasty range of pollen-related allergies.

If you are one of the estimated 15 million Britons whose lives are made a misery by hay fever – that’s 25% of the population – then you are likely to be one of the people who may benefit from a natural approach to hay fever.

There are a lot of effective over-the-counter remedies, but unfortunately these often come with side effects such as drowsiness or headaches. So, this year, why not try something natural?

Quercetin 

A natural anti-inflammatory, quercetin has been shown to offer significant antioxidant protection for the cells lining the sinuses. Its ability to stabilise mast cells, the cells that release histamine, has made it a popular and widely-used remedy for sinus congestion, hay fever and other allergic reactions. Quercetin is a great natural approach to hay fever and is found in onions, garlic, apples, green tea and black tea. Smaller amounts are found in leafy green vegetables and beans.

Thyme

This herb is a natural expectorant that can relieve phlegm production. Thyme has a long history of use in Europe for the treatment of dry, spasmodic coughs as well as bronchitis and a natural approach to hay fever. It also has antimicrobial properties that help fight infections caused by phlegm. Other herbs that may have antimicrobial properties include eucalyptus – inhale oils over a bowl of steamy water to clear sinus congestion – lemon balm, myrrh, olive leaf, sage and sandalwood. Steep fresh thyme leaves in hot water to make tea and drink twice a day.

Chamomile

Probably best known as a relaxant and bed-time drink, chamomile has been traditionally used to treat eye itchiness and inflammation. Try placing a cold tea bag on your eyelids for 5-10 minutes.

Elderberries

Elderberries have traditionally been used in many countries to treat respiratory illnesses such as colds or flu. Some evidence suggests that substances in elder flowers and berries may help reduce swelling in the sinuses and help relieve nasal congestion. Elder may also have anti-inflammatory, antiviral and anticancer properties. Elderberry may help with cold and flu symptoms by reducing congestion and possibly making you sweat more.

Refs: Reiter M et al, 2009, Quercetin and Q10 Protect Human Sinus Cells  Anticancer Res, 29, 1, 33-9. Shaik YB et al, 2006, Quercetin Stabilizes Mast Cells,  J Biol Regul Homeost Agents, 20, 3-4, 47-52. Leung AY, Foster S. Encyclopedia of Common Natural Ingredients Used in Food, Drugs, and Cosmetics. New York: John Wiley & Sons, 1996, 492–5.

Source: www.umm.edu/altmed/articles/elderberry-002880.htm#ixzz2Rxhlq8pk 

Diabetes epidemic: soft drinks risk

diabetes

Just one can increases your diabetes risk

JUST in case you were in any doubt about the extent of the diabetes epidemic, the number of people in the UK with the disease rose to a new all time high of three million this year. That’s almost one in 20 of the population. The risk of diabetes rose by as much as an incredible 22 per cent for every can of soft drink consumed per day.

The study followed almost 30,000 people living in eight European countries, including Britain and found the risk rose by as much as 22 per cent for every 12oz serving of sugar-sweetened drink – a typical can – consumed per day. While soft drinks have previously been linked with weight gain and obesity researchers say the effect goes beyond body weight and may be caused by an increase in insulin resistance.

The research, published in Diabetologia, used data on the consumption of juices and nectars, sugar-sweetened soft drinks and artificially sweetened soft drinks. It involved 12,403 people with type-2 diabetes and 16,154 without diabetes. Researchers advised that people should be cautious about the amount of sugary soft drink they consumed.

The scientists, led by Dr Dora Romaguera, from Imperial College London, wrote in the journal Diabetologia: “This study corroborates the association between increased incidence of type-2 diabetes and high consumption of sugar-sweetened soft drinks in European adults.
“Given the increase in sweet beverage consumption in Europe, clear messages on its deleterious effect on health should be given to the population.”

An increased risk of diabetes was also linked to consumption of artificially sweetened soft drinks, but the association disappeared when BMI was taken into account. In this case, it looks as if body weight is responsible for the trend rather than the drink itself. Fruit juice consumption was not associated with diabetes incidence.

Diabetes occurs when the body stops responding properly to the hormone insulin, leading to rising blood sugar levels. Unlike type-1 diabetes it is lifestyle-related and not an auto-immune condition.

Source: Consumption of sweet beverages and type 2 diabetes incidence in European adults: results from EPIC-InterAct’ by The InterAct Consortium, published in Diabetologia on Wednesday 24th April.

Related articles

Carrots may help prevent cancer

carrots may help prevent cancer

Carrots really may help to prevent cancer

EVERY year in the UK around 40,000 men are diagnosed with prostate cancer and more than 10,000 die of the disease. But the good news is that humble carrots may help prevent cancer. 

Studies by Professor Norman Maitland at the University of York have found a diet rich in vitamin A could be key in beating the disease by making it more treatable. The researchers discovered that carrots may help prevent cancer because they contain retinoic acid, a chemical made from Vitamin A which is found in foods including carrots, sweet potatoes and green leafy vegetables, and can reduce the ability of the cancer to invade surrounding tissue.

Prof Maitland said: “If the cancer is confined to the prostate it’s much more treatable with conventional medicine. This is about prevention rather than cure, but it can stop the spread of cancer. It has been known for many years that low vitamin A in samples of men’s blood is associated with prostate cancer, but nobody knew the mechanisms involved. This is an exciting new development which links an element from our diet to prostate cancer stem cells. Carrots may help prevent cancer.”

Raw carrots and carrot juice have been used in complementary medicine as a ‘cure’ for cancer for quite while now. So, maybe there is now some scientific evidence behind this alternative practice after all. Carrots contain beta-carotene, an antioxidant and pre-cursor used to make vitamin A in your body, along with carotenoid derivates such as zeaxanthin and lutein. Eating a diet rich in antioxidants, such as beta carotene and falcarinol, may help prevent cancer by stopping damage to the healthy cells in your body.

Falcarinol is a natural substance found in raw carrots, which according to research, can significantly reduce your risk of cancer. Studies have shown that falcarinol slows the growth of cancer cells, making it less likely to invade the body. Laboratory rats fed a diet of raw carrots or isolated falcarinol were a third less likely to develop full-scale, chemically-induced tumors than those in the control group.

A study by researchers from the University of Newcastle upon Tyne in England and Denmark and published in the Journal of Agricultural and Food Chemistry found falcarinol, a natural pesticide that protects the roots of carrots from fungal disease, reduced cancer risk. The researchers found that it actually had a more powerful effect than beta carotene. So, yes, eating carrots may help prevent cancer.

Source: www.yorkpress.co.uk/news/10357737.University_of_York_scientists_in_prostate_cancer_treatment_breakthrough/

Vitamin K and osteoporosis

vit kA RECENT study in the journal Osteoporosis International suggests that taking a vitamin K supplement could help slow bone loss in postmenopausal women.

Two hundred and forty four postmenopausal women were given 180 micrograms of vitamin K2 per day or a placebo for three years. Bone mineral density, bone mineral content, vertebral fracture risk, and measures of bone strength were taken at baseline and after one, two and three years of treatment.

  • Women in the placebo group had the expected age-related decline in bone mineral density and bone mineral content.
  • Compared with placebo, Vitamin K2 had a positive effect on bone health after three years.
  • Vitamin K2 significantly decreased bone mineral content and bone mineral density losses in the lumbar spine and femoral neck.
  • Vitamin K2 improved bone strength and decreased vertebral fracture risk.

Source: (Osteoporos Int 2013; DOI 10.1007/s00198-013-2325-6)

Page 1 of 2

Powered by WordPress & Theme by Anders Norén

%d bloggers like this: