Yearly Archives: 2020

December 7, 2020

HACK YOUR HORMONES.

The chemical messengers in your blood will help you smash your weight loss goals.

In the weight-loss conversation, almost everyone obsesses over diet and exercise. However, the latest science shows that not only are your hormones a defining factor in how you age, they also play a crucial role in the way you put on (or lose) fat.

Calories, of course, remain king. But armed with this crash course on hormones, you can expect to burn off a princely sum in your pursuit of a lean physique.

Leptin and Ghrelin
Blame these two if your gut grumbles an hour after you’ve eaten. Leptin, released by your fact tissues, alters your appetite in the long term by telling your brain when you have stored enough fat. Ghrelin, produced in the gut, signals to your brain that you’re hungry. If either is out of sorts, cravings will strike. 

Hack
Eating 30g of protein at each meal reduces ghrelin – it‘s why you feel so full after a steak.

Irisin
The latest weight-loss hero on the block, this ‘exercise hormone‘ was only discovered in the past decade. Scientists believe that Irisin has the superpower of converting white fat, linked with an unhealthy metabolism, to brown fat, which is linked with effective calorie burn.

Hack
To make the most of this hormone, mix up your workouts. If you’re not throwing some high-intensity work into your routine, it’s time you started. It doesn’t even have to be a set plan: just spend 30 seconds with a skipping rope (or performing jumping jacks) between weight sets. Alternatively, introduce a few sprints to your usual run, or between lifting sets.HackHack
To make the most of this hormone, mix up your workouts. If you’re not throwing some high-intensity work into your routine, it’s time you started. It doesn’t even have to be a set plan: just spend 30 seconds with a skipping rope (or performing jumping jacks) between weight sets. Alternatively, introduce a few sprints to your usual run, or between lifting sets.

Insulin
This hormone keeps your blood sugar in check and helps your body to store fat and build muscle. Weight gain can lead to insulin resistance, which means your cells don’t respond well to it. As a result, your pancreas compensates by producing more. Over time, the combination of high insulin levels and insulin resistance can make it harder to lose weight.

Hack
Instead of ‘low-carb‘, go for ‘slow carb‘. Your digestive system requires more time to process nutrient-dense carbohydrates. These foods slow down digestion and help you stabilise blood sugar and insulin levels. It’s the right season for it right now: parsnips, swede and celeriac are all at their peak.

Cortisol
Exposure to high amounts of stress produces the hormone cortisol, which can cause muscle breakdown and a redistribution of fat to your gut. High levels at night are one of the biggest causes of weight gain, especially belly fat.

Hack
Install a phone bowl in your bedroom – and keep it far away from your bed. That means no mindless scrolling in bed, and therefore no more sleep lost to the smartphone abyss. Another perk: a solid night of sleep is a natural stress-reliever.

HGH and IGF-1
Your pituitary gland produces HGH, which stimulates the production and secretion of IGF-1 by the liver. Both are growth hormones that break down fat and use the energy to strengthen your muscles.

Hack
Set a snack curfew. Don’t eat anything for two hours before you go to bed. Food will reduce the natural surge in growth hormones during the early hours of the night (and no, staying up later will not reduce this effect). As an incentive, know that losing 5kg can raise your IGF-1 level.

November 2, 2020

WHY VITAMIN D MATTERS.

It’s the workhorse vitamin, reinforcing your bones, bolstering your immune system and easing harmful inflammation.

The latest evidence suggests that vitamin D may reduced respiratory infections, autoimmune diseases and even your risk of dying from cancer.

The NHS suggests that between March and September, you’re probably getting plenty from the sun – but after that, you’re at risk of deficiency.

If this is severe, you could develop symptoms such as muscle weakness, fragile bones and bone pain.

Aim to take 1000 IU (international units) each day. While 600 IU is enough to avoid deficiency, a little more may help you build up your blood level of vitamin D, so you can unlock its full disease-preventing potential.

Enzymes in your skin can convert UV rays into vitamin D, but the amount generated depends on your skin colour, where you live and the time of year. So, seek it out in food. Canned salmon (716 IU in a serving) and cooked trout (648 IU) will push you towards the goal. A portobello mushroom contains 316 IU, a glass of milk has 100 and an egg has about 40.

Prioritise these foods rich in vitamin D, as they also carry other disease-preventing benefits. However, taking a supplement will ensure you hit your IU target.

October 5, 2020

70% OF OUR IMMUNITY IS IN THE GUT.

The best way to build immunity defense is with a healthy and nutritious diet. 50% of the food we consume in the Western World is processed, meaning somewhere down the line in its production, it has been chemically or mechanically altered. 

Consuming these foods regularly is a dietary regime that can lead to a whole host of health complications, not least making us more vulnerable to experiencing regular colds and flu. 

Many people are turning their focus towards more plant-based and whole-food diets that are far kinder to our bodies. 

If you are a Vegetarian or Vegan, note that many meat substitutes are in fact also processed food, so try and get your protein from more natural sources such as lentils, beans and oats. 

Try and also consume ingredients such as garlic, ginger and turmeric, all of which possess properties that can help the body’s immune system feel boosted and stronger, keeping you from getting ill.

September 4, 2020

NUTRITION, DIABETES AND FITNESS.

There are three types of Diabetes: Type 1 diabetes, an autoimmune disease where the pancreas produces very little insulin or no insulin at all. Type 2 diabetes is, largely a lifestyle disease, found mainly in adults as they get older. Gestation diabetes is developed by pregnant women and it usually goes away after birth. 

This suggests that type 2 diabetes can be both prevented and reversed. So what are the steps that can make sure we never suffer from it, or if we do, we manage to get out of its grip? In truth they are basic, but that’s what also makes them difficult, and they are just three: 

  • Exercise
  • Diet
  • Nutrition

While this is the usual formula of “exercise more and eat less” the reality is a lot more involved and a number of very recent studies have given us a lot of what we need to successfully unpack it. Diabetes type 2 can be controlled with drugs but these sometimes have unpleasant side-effects and the quality of life of the sufferer drops, anyway so it is worth exploring the alternatives. 

Exercise for diabetics

A 15-year long study that looked at two control groups, one using diet and exercise and the other medication found that the diet and exercise group fared by far the best, reducing the incidence of diabetes by almost a third, as opposed to just 18% in the group using medication. 

Beginners could start with brisk walks and vigorous swimming and then, as their physical conditioning improves, move on to slightly more demanding aerobic activity.

Resistance exercise should be undertaken at least twice weekly on non-consecutive days involving either moderate or vigorous workouts.

The study however found that combined aerobic and resistance training three times a week in individuals with type 2 diabetes may be of greater benefit to blood glucose control than either aerobic or resistance exercise alone. 

Diet for Diabetics

Diet can no more be divorced from effective diabetes type 2 prevention than it can from any other aspect of fitness and exercise. But that doesn’t mean restrictions. As a matter of fact restrictions, quite naturally, lead to over-indulging in other foods and also breaking the restrictions from time to time which means that overall health and weight goals are compromised. 

Studies have shown that high-fat diets affect insulin production in the body and increase the likelihood of type 2 diabetes. So a reduction in fat intake is the first step. In addition to this, the latest studies have indicated that when diabetics eat vegetables and protein first and carbohydrates afterwards in their meal, glucose levels in the blood drop.

While more work needs to be done in this area, the suggestion is that the way foods are combined and the order in which they are consumed affects the chemical processes of the body in ways that can help those with diabetes type 2. 

When it comes to protein a recent study found that people who ate diets high in red meat, especially processed red meat, had a higher risk of type 2 diabetes than those who rarely ate red or processed meat, so protein quality does matter. 

As a matter of fact in what is definitely good news for those who suffer from diabetes and exercise, researchers discovered that whey protein, which is used by athletes and weightlifters to improve fitness, stimulates the production of a gut hormone, glucagon-like peptide-1 (GLP-1), which boosts insulin.

From a dietary point of view then diabetes sufferers should: 

  • Reduce fat in their diets
  • Generally have diets that in the long term are low in fat and carbs
  • Eat vegetables and protein first in their meals and carbohydrates last
  • Make sure there is high quality protein in their diet and use whey as a means of boosting their protein intake

For diabetes type 2, in particular, there is the suggestion that a diet that is high in protein can reverse the disease and when combined with exercise it can potentially cure it. 

Nutrition for Diabetics

One of the problems with diabetes of all types is the fact that it damages nerve endings leading to reduced feedback, slowed responses and an impaired control over our body. The medical term for this is peripheral neuropathy and it can seriously affect the quality of life of diabetes sufferers. 

There is good news here too with studies showing that nerve damage can be reversed provided nutrition is improved to include: Alpha lipoic acid (which protects nerve cells from further damage and assists in the repair of damaged nerve cells), L-arginine, (to improve blood flow), Omega-3s and omega-6s (which also aid in nerve repair) and B vitamins (there is some evidence that taking a balanced B complex, helps with peripheral neuropathy). 

Having some extra virgin olive oil in the diet can help reverse a lot of the nerve damage and may also help combat type 2 diabetes directly. 

Summing up

Type 2 diabetes does not have to be a permanent condition but we do need to take active control of our lifestyle by making the right choices in terms of staying fit, losing some weight and eating foods that help our body stay healthier. The quality of protein we consume is also important particularly when it comes to preventing type 2 diabetes or reducing its impact, when it is already present. 

The body is a complex chemical factory. When things go awry we can still work to improve its chances of rebalancing and recovering through our own actions. 

August 3, 2020

SITTING IS THE NEW SMOKING – SO KEEP EXERCISING.

We all know that regular exercise will provide you with a host of health benefits, but in the current confusion and anxiety surrounding the Coronavirus, how and where can you best fit your exercise regime in? 

The term ‘Social Distancing’ shouldn’t be  translated to ‘stay at home sat watching TV all day’, rather make sure you maintain responsible levels of space (a metre or two) away from any other individual to reduce the chances of viral transmission.

In fact, sitting inside for a week without access to fresh air and Vitamin D can significantly affect your mood and make you more likely to experience feelings of anxiety and depression, both of which can have a huge knock-on effect on your physical health and your immunity levels.

Going out for a run or practising some simple bodyweight exercises during this time is a great way to maintain your level of fitness if you don’t have access to a gym or specialist equipment, and will also help alleviate feelings of anxiety that can come from being inside too much.

This is also particularly relevant if you are working from home in an environment where you may be sat about all day. Don’t fall into the trap of making this a regular habit of yours and make sure that you get up and go for regular walks and have breaks for fresh air.

Finally, listen to your body. You know you better than anyone else, so if you feel unwell or that you’re working out too much and don’t have the energy to maintain it, take a rest. Your physical ‘gains’ won’t suffer as a result of it and your body and your mind will appreciate it much more in the long term.

July 17, 2020

THE IMPACT OF CORONAVIRUS ON OUR MENTAL HEALTH.

The mental health charity Mind have recently conducted a survey to find out how the coronavirus pandemic and the lockdown was affecting people’s mental health. Their findings show that new mental health problems have developed and existing mental health problems have worsened.

Worryingly, a staggering 60% of adults and 68% of young people said their mental health got worse during lockdown. 

Results show that restrictions on seeing people, not being able to go outside and worries about the health of family and friends are the key factors driving poor mental health. 

Some of the groups of people found more likely to report that their mental health has declined included women, people with eating disorders, and frontline workers.

It has been found that the most common (negative) coping strategies that people are using are over or under eating, alcohol and drug use and self-harming. 

Positive ways of coping that many are using include connecting with family and friends, watching tv or films, spending time outside and doing household chores. 

Some of the participants gave their advice on how to manage mental health during difficult periods of uncertainty. The most commonly focused five key points are:

  1. Be kind to yourself – getting through each day is enough
  2. Keep talking to others about how you’re feeling
  3. Develop a new routine
  4. Find activities that help to distract you
  5. Limit how much news you engage with

While there is still so much more to achieve, Mind’s research is leading the way to enable people to help one another through this challenging time and it has highlighted the degree of which coronavirus has affected our mental health. 

To find out how Mind are making use of these findings you can read the full report here. 

July 3, 2020

MAKING GOOD FOOD CHOICES #5.

Mindful eating

Taking time to cook more ambitiously or to cook a meal slowly is a luxury that can be enjoyed on weekends, or to unwind during the week after a long, busy day.

Really investing in the preparing and cooking of a meal is an opportunity to ground yourself and truly be in the moment, taking care and paying attention to details. 

Washing and cutting ingredients, tasting and adjusting the balance of flavours, textures, and seasoning all require full attention. Cooking is one of the easiest ways to practice mindfulness. 

Take a moment to think about your food – where it came from, how it was grown, what it cost the earth to produce it – and appreciate what is given to you.

June 15, 2020

FOODS THAT FIGHT CRAVINGS.

Making sure you eat three satisfying meals a day, with an optional two snacks, is crucial to warding off any food cravings in between meals. Have plenty of the following in your everyday diet, rather than taking supplements that may disrupt your nutritional balance.

Chromium – this regulate blood-sugar levels and is found in wholegrain cereals, black pepper, thyme, organic meat and cheese.

Magnesium – found in meats, green leafy vegetables, dairy products, beans, apricots, curry powder, wholegrain cereals, wheatgerm and nuts.

Iron – iron from red meat (especially liver) Is most easily used by the body; other good sources of fish and Sawyer, and you can get some from eggs and green leafy vegetables.

Zinc – rich sources are wholegrains, brewer’s yeast, wheatgerm, seafood and meat.

Tryptophan – milk and eggs contain plenty of this amino acid.

June 1, 2020

MAKING GOOD FOOD CHOICES #4.

The economy of food

By choosing Fairtrade where possible, we can help to make a positive contribution to the world when we buy food. 

It’s a widely supported idea that poverty in developing countries can be overcome by supporting small-scale farming and businesses. 

The more Fairtrade we buy, the more we can help people to move from poverty to sustainability and independence. Of course not everyone is able to make the most ethical, environmental, and health conscious choices when buying food. Health food, especially organic products, can have a hefty price tag.

In most cases, though, there are good budget options that are just a little less hip. And the most essential healthy foods are cheap – kale, spinach, whole grains, beans, and lentils, for example.

Careful food planning and prepping can save you money and reduce waste. Cooking from scratch is also great for keeping within a tight budget.

May 15, 2020

DO YOU NEED TO LOSE WEIGHT?

Your body mass index (BMI) is a rough estimate of whether you are overweight. It’s harder to lose weight if you’re already a healthy BMI, as your body is trying to stay healthy.

To find your BMI, divide your weight in kilos (kg) by the square of your height in metres (m). So, if you’re 1.65m tall and weigh 57kg, your BMI is 57 divided by 2.72 (i.e 1.65 x 1.65). This equals just under 21. 

For women, a BMI under 19 is considered to be underweight, over 25 is overweight and over 30 is obese. Between 19 and 25 is healthy.