It is often said that an apple a day keep the doctor away – but now in-depth research looking at more than 150 studies has shown this might well be true.
It concluded that flavan-3-ols, a compound found in high quantities in apples, can improve blood pressure, cholesterol and blood sugar levels.
For maximum benefits, aim for 500mg of flavan-3-ol a day, which is the equivalent of an apple, some berries and two cups of tea.
Struggling to lose weight? It may be time to think about your gut health. There’s a growing amount of research revealing the importance of your gut health when it comes to weight loss. Here’s a look at the role your microbes play in weight management.
What is the gut microbiome?
Did you know that you have around 400 bacterial species and an estimated 100 trillion microbes in your gut? Known as the gut microbiome, its composition and diversity can have a profound effect on your health.
Not only does your gut health and microbiome regulate your metabolism and help you absorb nutrients from food, it can also influence whether you are lean or obese and how well you respond to weight-loss programmes.
Your microbiome performs a number of important roles when it comes to metabolic health. This includes how much energy your body absorbs from food, your appetite and satiety. It also has a role in the production of certain vitamins and short-chain fatty acids.
The first few years of your life are particularly important for shaping your gut. However, research has shown that the composition of your gut microbiome can alter through dietary and lifestyle changes.
Can your gut health influence weight loss?
It has been known for a while that the composition of the microbiome between obese and lean people is different. New research reveals that the health and composition of your gut microbiome may influence your weight loss ability.
It appears that certain bacteria help break down carbohydrates (like those found in whole grains) into simple sugars. This makes them easier to digest and potentially less likely to be stored as fat.
In addition, research has shown that certain bacterial species (including a group called prevotella) produce higher levels of compounds known as short-chain fatty acids (such as butyrate, acetate and propionate). These substances reduce inflammation in the body, improve insulin sensitivity and, in turn, may facilitate greater weight loss.
Other clinical trials have also shown that certain types of bacteria present in probiotics can help with weight loss. Studies on more advanced treatments such as faecal microbiota transplantation (a procedure in which gut bacteria from a healthy person is placed in a patient to replace good bacteria that are missing) have been shown to lower inflammation. It has also been shown to improve insulin resistance and may even be a potential treatment for type 2 diabetes.
There are also bacteria species (such as bifidobacteria) known to produce short-chain fatty acids. These appear particularly important when it comes to metabolic health and weight management. Research has linked a higher level of these fatty acids to better insulin sensitivity and glucose uptake. In turn, this can influence fat composition. The short-chain fatty acid called propionate supports the production of hormones which influence satiety. By controlling appetite, it may be easier to stick to a weight-loss programme.
Are there ‘fat’ and ‘skinny’ bacteria?
Does ‘skinny bacteria’ exist? Strictly speaking, there are no ‘skinny’ or ‘fat’ bacteria. What matters is your microbiome composition, and the diversity of species and the range of certain beneficial microbes. While it does appear there are specific bacteria species (such as akkermansia muciniphila) associated with lean body weight, there is no magic bullet or quick-fix weight loss gut health supplement. Your gut bacteria won’t directly cause you to lose weight; it is via their activities throughout the body that influence inflammation, how you utilise energy, how you burn fat, as well as how hungry or full you feel, that they help you lose, gain or maintain your weight.
So, how can you modify your microbiome and improve your gut health to aid weight loss? One of the key ways is eating more plant-based foods rich in prebiotic fibres and plant compounds known to enhance beneficial gut microbes. While it is useful to include probiotic-rich fermented foods – such as yoghurt, kefir, miso, sauerkraut, kimchi or kombucha – for weight loss benefits, prebiotics should take centre stage in your good gut health diet.
Recent discoveries in the science of anti-aging show that we may be able to extend healthy middle-age well into our 80s and live to be 100, whilst keeping in pretty good shape.
So from whom can we draw the most valuable lessons about ageing? New research suggests those who live on the Japanese island of Okinawa have the answer.
The Okinawans are often healthy well into their 90s or even 100s, with five times as many reaching the century than elsewhere in Japan. So what is the secret to their longevity?
1. Clean plates a no-no
The Okinawans eat a low-fat, low-salt diet of fruit, vegetables, tofu and seaweed. But it’s also about how much they eat – at least 10% less than Britain’s of the same height. This is what they call the ‘Hara Hachi Bu’, which means ‘stop eating when you’re 80% full’ – so leaving a fifth of your food on the plate, or stopping eating when you can say: ‘I’m not hungry anymore’ rather than: ‘I’m full’.
How to do Hara Hachi Bu:
2. Do the flamingo test
You may have read before about the benefits of standing on one leg – a simple way to improve balance. But did you know that how long you can stand on one leg is a good predictor of how long you live in good health?
To do the test, time how long you can stand on one leg with hands on hips. Stop counting when your raised foot touches the floor or your other leg, or you have to lift your arms off your hips to steady yourself.
This is what is considered ‘normal’ for your age:
Under 40:
Eyes open – 45 seconds
Eyes closed – 15 seconds
40-49:
Eyes open – 42 seconds
Eyes closed – 13 seconds
50-59:
Eyes open – 41 seconds
Eyes closed – 8 seconds
60-69:
Eyes open – 32 seconds
Eyes closed – 4 seconds
70-79:
Eyes open – 22 seconds
Eyes closed – 3 seconds
80-99
Eyes open – 9 seconds
Eyes closed – 2 seconds
3. Harness positivity
Inspired by the Okinawans’ amazing longevity, research found that having a purpose in life was key to healthy mental ageing.
People with purpose take more care of their health and take up preventative medical screenings, have protective diets and a more active lifestyle. They want to stay around long enough to achieve their goals.
We also know that thoughts and emotions can affect your health even at a cellular level, meaning positive thinking can help you live longer. In Okinawa, positive thinking is known as ‘ikigai’, which translates as ‘motivating force’. It’s your sense of purpose, curiosity and excitement about life.
4. Drink seaweed soup
Miso soup is often made with brown seaweed, a staple of many Asian diets. It’s rich in fibre and minerals and also contains fucoidan, which can reduce inflammation and improve the immune system.
Fucoidan also appears to help mitigate the effects of viral infection where lung damage is involved – including in coronaviral infections. So eating seaweed could be a way to help protect yourself from COVID-19 too.
Feed the good bugs in your gut, reduce inflammation and put your brain into ‘grow’ mode: all things that can help with depression and anxiety. Pick the food you enjoy eating most from each category below and fill up on more of them.
Leafy greens
Spinach, kale, rocket and chard contain plenty of fibre and vitamin A, linked to the brains ability to grow. The vitamin C counteracts free-radical damage.
Aim for: chopped greens every day.
Get more: blend kale into a smoothie.
Rainbow fruits and vegetables
Nutrients in purple, red and orange foods reduce inflammation.
Aim for: a handful with each meal.
Get more: roast, stir-fry or use as the basis for pasta sauces and stews.
Seafood
Seafood helps you get the long-chain omega-3 fatty acids that your brain needs to stimulate nerve-growth factors.
Aim for: two seafood meals each week.
Get more: turn mild-tasting fish into tacos, or serve steamed mussels over pasta.
Nuts, beans and seeds
Rich in brain nutrients including fibre, zinc and iron – important for your red blood cells.
Aim for: at least a small handful every day.
Get more: add walnuts to a smoothie, or throw black beans into your favourite soups or stews.
Eggs and dairy
Eggs contain protein, B vitamins, which help regulate brain chemicals, and choline, linked to fewer anxiety symptoms.
Aim for: five to seven eggs and three to five servings of dairy (ideally fermented) per week.
Get more: whip up a vegetable frittata.
Meat
With the rise of vegan and vegetarian lifestyles, many of us feel conflicted about eating meat. Still, it’s a potent source of iron, protein and B12.
Aim for: three servings per week (not required).
Get the right stuff: grass-fed beef has fewer calories and better fats for your brain.
The natural choice
Many people choose to buy organic when possible, especially for soy products that are most likely genetically modified if they’re not organic.
Genetically modified (GM) foods are possibly harmless for our health, and our history of eating this kind of food is relatively short, so it’s a gamble to eat lots of it.
Another issue with GM foods is that these crops are threatening the natural diversity of original seeds. Farmers worldwide have reacted with despair at the dependency on global seed manufacturers who restrict the varieties of plants grown for food to a few favoured for their reliability, not quality.
Genetically modified foods are not the standard everywhere, of course, and several countries have placed restrictions on GM crops to protect the environment. Supporting small scale, organic farming is a good thing.
Balance
Choosing healthy can be confusing, with the jungle voices and advice on offer. My definition of eating well is really simple: eat with variety and in moderation – it’s the best health insurance you can invest in.
I’m a big fan of light food, and it’s clear that in the industrialised world people are generally over-saturated with calories, which is causing an alarming rise in obesity, diabetes, and heart disease.
Both under- and over-eating saps our energy. Naturally, we need to eat more when we are physically active and less when we are not. A healthy weight is a long-term project – quick fixes and diets are often working against us.
Having a health-conscious attitude about eating is good, but be wary of developing fixations and unhealthy relationships with food – it should be enjoyed without guilt. It’s better to be relaxed about it and have the occasional treat if you want to, as long as you maintain a healthy balance.
Are all carbs bad?
Not all carbs are created equal; just as there are good fats and bad fats, there are good carbs and bad carbs. The trick is not to cut carbs completely, but rather to be choosy about the ones you regularly eat. If you want to try going lower-carb then white bread, white pasta, potatoes and sugars, including maple syrup and agave nectar, are best eaten sparingly, if at all. They are easily digestible carbohydrates, meaning they are rapidly absorbed by the body, creating a big spike in your blood-sugar levels.
Instead,
eat carbohydrates that contain lots of fibre. Fibre reduces the blood sugar
spike, provides protection against bowel cancer and feeds the ‘good’ bacteria
that live in your guts. Examples include vegetables, legumes – chickpeas and
lentils – and wholegrains such as barley, oats, buckwheat, and wholegrain and
rye.
A sensible approach to a low-carb diet is to cut out sugar and cut down on white (easily digestible) carbs such as bread, pasta and rice. Eat plenty of blueberries, strawberries and raspberries, which are relatively low in fruit sugar, and green vegetables, protein, butter, full-fat yogurt and olive oil to retain fullness.
Second-day pasta can keep off the pounds
One way to reduce blood-sugar spikes after you eat carbs such as pasta, potatoes or rice is to cook, cool and then reheat them.
Under an experiment it was discovered that cooking, cooling and reheating the pasta had a dramatic effect, cutting the average rise in their blood sugar levels by 50 per cent. That’s because it changes the structure of the starch in the pasta, making it more resistant to digestive enzymes, so you get smaller blood-sugar spikes. Less of this ‘resistant’ starch is digested, leaving more to travel down and feed the ‘good’ bacteria in the large intestine.
The theory of raw eating is that cooking destroys enzymes and nutrients in food. In fact, some foods actually release more nutrients when they are cooked.
Therefore it is best to eat a good mix of both cooked and raw foods.
Here’s how to kill off unhealthy cravings whenever they hit…
Problem – missed breakfast.
When you leave it too long before eating in the morning, your body and brain will be desperate for fuel and you’re likely to grab something unhealthy.
Solution – have a milky drink.
Hold off on the pastry and drink a glass of milk or a skinny latte (around 100 calories) instead. The milk content will take the edge off your hunger, so you can then make a healthier choice based on your head, not just your stomach.
9:00am – Coffee
Why do you crave a kick-start cup of coffee in the morning? It’s because the caffeine releases adrenaline – the hormone that makes you feel more alert – into your bloodstream. It also boosts blood circulation to your brain, helping improve concentration. Just make sure you eat breakfast first, as drinking it on an empty stomach may overload your central nervous system, making you jittery.
11:00am – Celery
As stress levels and blood pressures rise at work, munch on celery. It contains potassium, known to help lower sodium levels (a sign of high blood pressure and stress). Plus, at six calories per stick, they won’t ruin your appetite.
1:00pm – Mackerel
Need a brain boost in the afternoon? Tuck into a mackerel salad at lunch, packed full of cognitive-enhancing omega-3. Plus, this is a great time to chomp down on some nutritious leaves – your metabolic rate is at its highest, so it’s easier to break down raw foods.
2:00pm – Blueberries
These berries provide a super-healthy sweet hit, and with their low-glycaemic index they’re absorbed slowly, so don’t lead to a sudden sugar level spike. And there’s more good news – research suggests that regularly eating blueberries can lead to a rewriting of the part of your brain that affects short- and long-term memory, as well as boosting attention span.
5:00pm – Beetroot
Off to the gym after work? Studies have revealed that beetroot juice helps your muscles work more efficiently and lowers oxygen uptake. It’s also a vasodilator, which means it opens up blood vessels, allowing oxygenated blood to get to your hard-working muscles.
10:00pm – Cherries
If you’re feeling peckish before bed, snack on a handful of cherries. These contain melatonin – a hormone that induces sleep – so you should have a good night’s rest.