Is Your Love for Packaged Foods Hurting Your Gut Health?

Is Your Love for Packaged Foods Hurting Your Gut Health?

The latest comprehensive review might leave a sour taste, especially if you’re scrolling through this while munching on your favorite boxed breakfast. The research is clear and quite alarming: a direct link exists between the consumption of ultra-processed foods (UPFs) and an array of 32 negative health outcomes.

These convenience foods, it turns out, pose risks to every part of the human body, including increased chances of developing heart disease, cancer, type 2 diabetes, mental health issues, and even leading to an untimely demise.

What was the study?

The monumental study, published in the BMJ, involved nearly 10 million participants and sheds light on the escalating consumption of UPFs worldwide. These include popular items like breakfast cereals, protein bars, sodas, pre-packaged meals, and fast food. Laden with unhealthy levels of fats, salts, and sugars, deficient in essential vitamins and fibre and loaded with additives, it’s shocking to find that these foods constitute more than half of the average diet in the UK. Particularly alarming is the uptake among younger demographics, economically challenged individuals, and those in less affluent regions, with diets comprising up to 80% UPFs.

Avoiding ultra-processed foods while attempting to plan healthy meals is not as straightforward as it might seem. In my research for the book “Unprocess Your Life,” it became evident that not all UPFs are created equal. Some, like wholemeal bread, certain cereals, and plant-based options, have been suggested to possess health benefits.

Could our gut be the missing link?

The debate is ongoing: while some argue for a ban or health warnings on UPFs similar to tobacco products, others call for a reevaluation of UPFs to acknowledge the nutritional value of some of these foods. Despite the ongoing discussion on which specific ingredients are the culprits, there’s a consensus that processed foods disrupt our gut’s microbial balance, which could be the root cause of their harmful effects.

Our understanding of the gut’s impact on overall health, including mental well-being, weight management, immunity, hormone regulation, digestion, and energy metabolism, is rapidly evolving. Research now suggests that a high intake of UPFs can significantly increase the risk of death from cardiovascular diseases, elevate the likelihood of anxiety and mental disorders, and raise the risk of type 2 diabetes. These findings point back to the critical role of gut health.

The Link Between Gut Health and Obesity

Characterised by heavy industrial processing and additives like artificial colors and flavors, UPFs have been closely studied for their connection to obesity—a factor in many non-communicable diseases identified in the study. The research highlights how the gut microbiome influences energy absorption and the breakdown of complex carbohydrates into short-chain fatty acids, which impacts everything from energy use in the body to appetite regulation.

Consuming large amounts of UPFs can detrimentally affect the gut microbiome due to the lack of beneficial nutrients, excessive intake of unhealthy components, and additives. This can lead to a less effective digestion and energy storage process.

Improving Gut Diversity Through Diet

The low fiber and high fat and sugar content in UPFs can harm the diversity of the gut microbiome. To combat this, increasing fiber intake through nutrient-dense UPFs and swapping out sugar and fat-laden processed meals for natural foods rich in fiber, like fruits, nuts, and seeds, is recommended. Such changes can foster a healthier gut microbiome, reducing the risk of chronic diseases.

Understanding Prebiotics and Recognising Food Label Red Flags

Fiber serves as a prebiotic, nourishing beneficial gut bacteria that produce anti-inflammatory short-chain fatty acids. However, the typically low fiber content in UPFs can diminish these beneficial effects. Consuming a diet rich in prebiotic foods can support gut health and immune function.

Additionally, certain additives in UPFs, like emulsifiers and artificial sweeteners, may directly affect the gut microbiome, leading to concerns over gut inflammation and metabolic syndromes. While research continues to explore the specifics, there’s growing evidence that these additives contribute to gut health issues.

While the debate over UPFs continues, focusing on a diet predominantly consisting of whole foods is beneficial. A realistic approach to dieting, which may include some UPFs balanced with healthy options, is likely the most sustainable path to long-term health. Embracing small, manageable changes towards gut health is a crucial step for everyone aiming for a healthier lifestyle.

Addressing Premenstrual Syndrome Through Diet and Supplements

Addressing Premenstrual Syndrome Through Diet and Supplements

Premenstrual Syndrome (PMS) is a prevalent concern for many women of childbearing age, leading to a spectrum of physical, emotional, and social difficulties in the days leading up to menstruation. Symptoms vary widely but often include emotional changes such as mood swings, sadness, anger, and anxiety, alongside physical symptoms like increased hunger, cravings for sweets, exhaustion, and headaches.

A notable percentage of women, estimated at 8-20%, experience symptoms so severe that they seek medical help. Common treatments include hormonal therapy with contraceptives to regulate hormonal imbalances or antidepressants to increase serotonin levels, improving mood.

Understanding PMS Causes

The exact cause of PMS is not fully understood, but hormonal fluctuations throughout the menstrual cycle, particularly progesterone release, are thought to play a significant role. This hormonal change may affect brain chemistry, leading to symptoms. The importance of micronutrients and essential fatty acids is also being explored for their potential to ease PMS symptoms.

Despite skepticism due to similar hormone levels in those affected and unaffected by PMS, it’s now more widely acknowledged that PMS may relate to a heightened sensitivity to female hormones rather than the levels of these hormones themselves. Conditions such as diabetes, irritable bowel syndrome (IBS), or food allergies may increase susceptibility to PMS, highlighting the role of inflammation.

Diet’s Role in Managing PMS

Maintaining a balanced diet with stable blood sugar levels is crucial for managing PMS. An anti-inflammatory diet, consisting of lean proteins, vegetables, fruits, legumes, and healthy fats like olive oil and fish rich in omega-3 fatty acids, can mitigate symptoms. Consuming foods with a low glycaemic load and high in fibre can help balance hormone levels, reducing anxiety, irritability, and cravings.

Five foods shown to help relieve symptoms of PMS:

Kale

Leafy greens like kale are packed with fibre, aiding in hormone and blood sugar regulation. Kale, rich in calcium, proves beneficial for women experiencing PMS. These vegetables are also an excellent iron source, combating fatigue and tiredness from dietary deficiencies and menstrual losses. The phytonutrients in vegetables activate the immune system, diminishing inflammation.

Oily Fish

Evidence suggests that the omega-3 fatty acids in oily fish, known for their anti-inflammatory properties, may alleviate menstrual pain. Aim for a few servings per week of fish like salmon, tuna, trout, mackerel, and herring. Oily fish are also among the rare natural sources of vitamin D, deficiency in which is linked to PMS symptoms.

Oats

Whole grain cereals, including oats, are rich in thiamine (vitamin B1). Studies indicate a significant reduction in PMS risk (35%) for women with higher intakes of vitamins B1 and B2. Whole grains provide carbohydrates that aid in the absorption of tryptophan (found in eggs and turkey), essential for producing serotonin, a brain hormone that can help mitigate mood swings and curb sugar cravings.

Red Kidney Beans

Beans, especially red kidney beans, are fibre-rich, supporting weight management and the removal of excess hormones, thereby stabilizing blood sugar. They’re also packed with iron and zinc; deficiencies in these minerals may increase PMS risk.

Cashew Nuts

Cashews are rich in magnesium, frequently referred to as nature’s own calming agent, essential for easing PMS symptoms, especially those linked to stress and anxiety. Studies indicate that women experiencing PMS often have diminished magnesium levels. This mineral is key in transforming vitamin B6 to its active state, which is crucial for the synthesis of neurotransmitters that regulate mood. Additionally, cashews provide iron, a deficiency in which can worsen feelings of tiredness, and studies suggest that women with lower iron levels are more prone to suffer from PMS.

The Role of Supplements

While a nutritious diet is paramount, evidence suggests supplements might offer additional benefits in managing PMS. For many, a three-month trial of specific supplements, coupled with a symptom diary, can help determine their effectiveness.

Calcium and vitamin D supplements

Calcium imbalances may mirror the symptoms of PMS and calcium supplementation can help alleviate these symptoms. A study involving 466 women experiencing moderate to severe PMS showed that a daily intake of 1200mg of calcium over three menstrual cycles led to a significant 48% reduction in overall symptom scores, compared to a 33% reduction observed with a placebo.

Additionally, the combination of Vitamin D and calcium has been shown to diminish the occurrence of headaches, negative mood swings, fluid retention, and pain. Typically, these supplements benefit approximately two-thirds of women who use them. 

Magnesium

Involved in numerous bodily processes, including energy production and bone health, magnesium may alleviate symptoms like fluid retention, mood disturbances, and pain, particularly in those deficient in this mineral. In one study, 32 women with PMS were given magnesium or a placebo in a double-blind, randomized design. The study found that magnesium significantly reduced the total Menstrual Distress Questionnaire score and the cluster “negative affect,” indicating that magnesium supplementation could be an effective treatment for premenstrual symptoms related to mood changes.

Gingko Biloba

Extracted from gingko biloba leaves, this supplement may reduce inflammation and improve circulation, offering relief from bloating and breast pain associated with PMS. One study of 165 women with congestive symptoms of PMS such as bloating, and breast pain were given supplemented with Gingko biloba extracts and after two months of treatment showed significant improvements especially in reducing breast symptoms compared to a placebo.

Research suggests one tablet (containing 40mg extract) three times per day from day 16 of your menstrual cycle to the 5th day of the next cycle reduces severity of symptoms of PMS. After the intervention there was a significant decrease in the overall severity of symptoms among the group that took Gingko (23.7%) and the placebo (8.7%).

B6 supplements

B6, a member of the B vitamin family, plays a crucial role in metabolising food and producing red blood cells. It has been found effective in alleviating mood and fatigue symptoms through its involvement in creating neurotransmitters. Studies recommend a daily intake of 50mg of B6 to mitigate PMS symptoms.

In one study with 68 women, taking 50mg of B6 daily for three months significantly enhanced emotional well-being, reducing symptoms of depression, irritability, and tiredness, compared to those who took a placebo. The study noted a 69% reduction in emotional symptoms and a 52% decrease in physical symptoms.

Managing PMS can be effectively supported through dietary and supplement interventions. A combination of exercise, a balanced diet, and specific supplements can help mitigate the symptoms of PMS, such as bloating, mood swings, and fatigue.

Creatine supplementation for Women

Creatine supplementation for Women

Creatine, scientifically known as methylguanidine acetic acid, is more than just a supplement reserved for athletes and bodybuilders. Its role in energy production, particularly in activities requiring short, intense bursts, makes it a valuable asset for anyone looking to enhance their physical performance, including women. This article delves into the multifaceted benefits of creatine, debunking common myths and highlighting its potential, especially for women in sports, resistance training, and overall wellness.

Understanding Creatine and Its Functions

Creatine is stored in the muscles and is pivotal for producing ATP (adenosine triphosphate), the energy currency of the cell, essential for muscle contractions and recovery between exercise sessions. Its ability to maintain power output during high-intensity efforts makes it ideal for sports involving repeated sprints, like rugby and football, and activities requiring explosive bursts, such as swimming or track sprints.

Creatine’s Impact on Women’s Bodies

Despite anatomical differences between genders, energy systems operate similarly in both men and women. Creatine offers numerous benefits:

  • Energy Production: It regenerates ATP, allowing for sustained high-intensity activity by replenishing ATP levels through creatine phosphate donation.
  • Muscle Mass: Creatine can increase muscle mass by drawing water into muscle cells, which may promote growth, and by enhancing resistance training effects.
  • Exercise Performance: Studies confirm creatine improves strength, power, and performance in high-intensity exercises due to increased ATP availability.
  • Brain Function: Creatine may boost brain function by supporting ATP requirements, potentially improving cognition and reducing symptoms of depression, especially in women.

Research on Creatine Benefits for Women

Recent studies have specifically examined creatine’s effects on women, revealing significant benefits:

  • Increased Upper-Body Strength: A systematic review found creatine supplementation increases upper-body strength in older women, particularly with resistance training over 24 weeks.
  • Combatting Sarcopenia: Creatine enhances resistance training effects on muscle building, crucial for mitigating age-related muscle loss.
  • Mental Health: Supplementing with creatine could elevate brain creatine levels, potentially easing depression symptoms, notably in women experiencing higher depression rates during reproductive years.
  • Enhanced Athletic Performance: Research on young women athletes shows creatine boosts muscle strength and performance, aiding in disciplines like soccer and strength training.

Creatine for Postmenopausal Women

Creatine supplementation, paired with resistance training, shows promising results for postmenopausal women by improving muscle mass, strength, and bone health. Studies illustrate creatine’s role in slowing bone mineral loss and enhancing muscle quality, underscoring its value for this demographic.

Daily Creatine Intake for Women

For sports performance or maintaining muscle mass post-menopause, a daily creatine dose of 3-5 grams is recommended. While some opt for a loading phase with higher doses initially, ongoing research confirms that consistent daily intake is effective and safe for extended periods.

Addressing Creatine Myths and Concerns

Despite over 500 peer-reviewed studies affirming creatine’s safety, misconceptions persist. Notably, creatine does not harm the kidneys in healthy individuals, nor does it cause dehydration, muscle cramping, fat gain, or other commonly feared side effects. It’s proven to be a safe and beneficial supplement when used as recommended.

Conclusion

Creatine offers a wide array of benefits for women, from enhancing athletic performance and muscle strength to supporting brain health and combating age-related muscle loss. Its safety and efficacy, backed by extensive research, make it a worthwhile supplement for women pursuing fitness goals, mental well-being, or healthy aging. Whether you’re an athlete, fitness enthusiast, or simply looking to improve your health, creatine can be a valuable addition to your wellness regimen, debunking the myth that it’s solely beneficial for men.

The rise of ultra processed foods: Navigating the next chapter

The rise of ultra processed foods: Navigating the next chapter

The journey of ultra-processed foods (UPFs) over the last 25 years is a tale woven with global economic shifts, cultural transformations, technological progress, and escalating health concerns. When I embarked on my nutrition career nearly two decades ago, the primary worries about what were then dubbed “processed foods” centered on their high levels of fat, salt, and sugar. Now, recognized as ultra-processed, these foods are implicated in adverse health outcomes for more expansive reasons, including their additives, altered food matrixes, and aggressive marketing strategies.

How Did the Rise of Ultra-Processed Foods Occur?

Characterised by an abundance of additives, preservatives, and artificial ingredients, UPFs began to dominate markets in the late 20th century. This era heralded a quest for longer shelf life and cost-effectiveness, making food more accessible. Advances in food technology and global supply chains facilitated the mass production and widespread distribution of these foods, aligning with the modern era’s fast-paced lifestyle where convenience often dictates food choice.

1990s: The Foundation Years

The 1990s saw significant changes in food consumption patterns. Economic globalisation propelled multinational food corporations, introducing UPFs globally. This period marked a shift towards convenience foods, ready-to-eat meals, and fast food, driven by women’s increasing workforce participation, urbanisation, and the rising demand for time and cost-efficient food solutions.\

2000s: The UPF Boom Years

The early 2000s witnessed a surge in UPFs’ variety and availability. Technological innovations in food processing and marketing strategies aimed at both children and adults led to a spike in ultra-processed food consumption. UPFs began to replace traditional diets, especially in developing countries, altering global dietary patterns.

The Last 10 Years: The Backlash Begins

The past decade highlighted the health risks associated with UPFs. Research increasingly connected these foods to obesity, type 2 diabetes, cardiovascular diseases, and some cancers. The combination of high sugar, unhealthy fats, and salt content, alongside low nutritional value, placed UPFs at the heart of public health discussions.

Sustain, a UK NGO, has been advocating for a 9pm advertising watershed and an online ban for unhealthy food and drink ads. However, implementation has been postponed to 2025—a delay that seems short-sighted given the alarming obesity and type 2 diabetes rates among children and teenagers.

Current Concerns and Forward Look

The COVID-19 pandemic underscored the risks associated with poor diets, as those with diet-related diseases faced higher severe illness risks. Global health organizations now call for a decrease in UPF consumption and urge governments to foster healthier food environments through policies like sugar taxes and clear food labeling, and promoting fresh, minimally processed foods.

As we look ahead, the challenge is to balance UPF convenience with the need for nutritious, budget-friendly diets. Food science innovations are creating healthier UPF alternatives, including plant-based options and nutrient-fortified foods. Yet, the real change may come from a societal shift towards valuing healthful, whole foods over convenience.

Plant sterols to help reduce the risk of heart disease

Plant sterols to help reduce the risk of heart disease

Heart disease, a leading cause of death worldwide, encompasses conditions impairing heart function and structure. The British Heart Foundation reports that in the UK, cardiovascular disease accounts for 27% of all deaths annually, signaling a significant health crisis.

What is the prevelance of heart disease in the UK?

Approximately 7 million people in the UK live with cardiovascular disease, with coronary heart disease (CHD) being the most common and deadly form. Heart disease includes coronary artery disease (CAD), arrhythmias, and congenital heart defects, with causes ranging from unhealthy diets and physical inactivity to genetics.

How can you reduce your risk of heart disease?

Preventative measures against heart disease emphasise healthy eating, regular exercise, weight management, smoking cessation, and regular health screenings. Amidst various strategies to combat heart disease, plant sterols emerge as a leading supplement to protect heart health, particularly due to their cholesterol-lowering capabilities. High cholesterol is a prevalent issue, affecting about half of all adults in the UK and contributing significantly to heart disease.

How do plant sterols help to reduce your risk of heart disease?

High cholesterol is a risk factor for heart disease and there are many dietary stratgies you can put in place to help lower levels in the blood. Dietary strategies including eating more foods high in fibre such as beans, pulses, lentils and nuts as well as reducing your saturated fat intake and including more healthy fats from foods such as olive oil and oily fish.

Foods rich in plant sterols such as legumes, avocado and olive oil can also help to reduce chlesterol levels but getting the amoutn needed from diet alone may not always be achievable. Plant sterols mimic cholesterol in the body, competing for absorption and signaling the liver to produce less cholesterol, thus reducing blood cholesterol levels naturally by up to 12%.

While statins are commonly prescribed for high cholesterol, some individuals opt for dietary changes and plant sterols to manage their levels. The effectiveness of plant sterols is acknowledged by the EU, which has authorised health claims stating that daily intakes of 1.5g to 3g of plant sterols can lower blood cholesterol levels by 7% to 12% within 2 to 3 weeks.

What other supplements can help to reduce the risk of heart disease?

Other supplements that may help reduce heart disease risk include omega-3 fatty acids, Coenzyme Q10 (CoQ10), magnesium, garlic, and vitamin D. These supplements support heart health by reducing triglyceride levels, managing hypertension, and reducing the risk of atherosclerosis, among other benefits. However, it’s important to remember that supplements should complement a healthy diet and lifestyle rather than replace them.

Omega-3 fatty acids, found in fish oil supplements, are beneficial for reducing triglyceride levels and lowering blood pressure. CoQ10, an antioxidant, aids in energy production within cells and may improve symptoms in patients with congestive heart failure. Magnesium plays a crucial role in maintaining a healthy heartbeat and blood pressure. Garlic supplements can modestly lower blood pressure and cholesterol levels, while vitamin D deficiency has been linked to an increased risk of heart disease.

What’s the take home message?

While prioritising a diet rich in heart-healthy foods and maintaining an active lifestyle are paramount for cardiovascular health, supplements like plant sterols offer additional benefits, particularly in lowering cholesterol levels. This makes them a valuable option for those looking to reduce their risk of heart disease. Supplements can provide specific health benefits, but should always be part of a broader approach to heart disease prevention that includes healthy living practices.

Six steps to living an unprocessed life

Six steps to living an unprocessed life

In our fast-paced world, the convenience and cost-effectiveness of food have increasingly dictated our dietary choices, pushing ultra-processed foods (UPFs) to the forefront of our consumption patterns. These foods, designed for prolonged shelf life and ease of consumption, are packed with additives like preservatives, emulsifiers, and artificial flavors, making them a staple in many diets despite their potential health risks.

The growing concern over the impact of UPFs on health is supported by research linking their consumption to a range of diseases, including obesity, heart disease, and diabetes. This article explores the complex relationship between UPFs and health and provides practical steps for reducing their presence in our lives.

Understanding Ultra-Processed Foods

Ultra-processed foods are characterized by their extensive processing and the inclusion of ingredients that are not typically found in home cooking, such as artificial colors and flavors. These foods are manufactured to be irresistibly tasty, affordable, and convenient, traits that encourage overconsumption. Despite their widespread use, the health implications of consuming UPFs are increasingly scrutinized, with studies associating them with serious health issues.

The Impact of UPFs on Health

Recent studies have unveiled a concerning link between high consumption of UPFs and an array of health problems. A review of 43 studies highlighted that the majority found a correlation between UPFs and negative health outcomes, including obesity, type 2 diabetes, cardiovascular diseases, and certain cancers.

For instance, research from the Fourth Medical Military University in China showed that individuals with the highest intake of UPFs had a 24% increased risk of developing heart disease.

Another study from the University of Sydney found a significant association between UPFs and an elevated risk of high blood pressure among middle-aged women.

These findings suggest that the risk associated with UPFs transcends the harm posed by their nutrient content alone, pointing towards additives and changes in food properties as potential culprits.

Navigating UPF Consumption

While the evidence against UPFs is compelling, completely eliminating them from our diet is neither realistic nor necessary. The key lies in moderation and mindful selection, focusing on reducing intake rather than pursuing an unattainable ideal of avoidance. It’s crucial to recognise that not all UPFs are created equal; some, like certain breads, yogurts, and cereals, can offer nutritional benefits. The challenge is to discern between harmful UPFs and those that can be part of a balanced diet, avoiding the pitfalls of “clean eating” extremism.

Steps to Unprocess Your Diet

  1. Assessment and Planning: Begin by evaluating the UPFs in your diet and kitchen. Identifying your dependency on these foods is the first step toward making informed changes.
  2. Identify Weak Points: Focus on the part of your day most reliant on UPFs, such as work lunches or dinner. Preparing meals ahead of time using simple, fresh ingredients can significantly reduce UPF consumption.
  3. Homemade Alternatives: Replace UPF meals with homemade versions. Start with simple recipes and consider batch cooking to save time and money.
  4. Selective Shopping: Not all processed foods are detrimental. Opt for products with minimal and recognizable ingredients, such as certain plant milks, over those laden with additives.
  5. Informed Choices: When choosing between two UPFs, select the one with fewer additives. Reading labels can help make better decisions.
  6. Enjoy the Process: Embrace the transition as an opportunity to involve family, learn new recipes, and explore different food sources. Making healthy eating enjoyable and affordable is key to sustainability.

The journey to reducing UPF consumption in our diets is not about perfection but about making better choices one step at a time. By understanding the impact of UPFs on health, assessing our consumption habits, and gradually introducing healthier alternatives, we can navigate the complexities of modern eating. The goal is to cultivate a balanced, mindful approach to food that prioritizes health without sacrificing enjoyment or convenience

How to unprocess your menopause

How to unprocess your menopause

As women navigate the complex journey of menopause, understanding the role of diet, particularly the consumption of ultra-processed foods (UPF) over whole foods could be a consideration. The transition through peri-menopause and menopause brings significant physical and psychological changes, where dietary choices can either exacerbate or alleviate symptoms.

The downside of consuming a diet rich in Ultra-Processed Foods During Menopause

Weight Gain and Metabolic Shifts

The hormonal upheaval during menopause often leads to weight gain, with metabolism slowing down and fat distribution changing. The allure of UPF, with their high fat and sugar content, compounded by additives that enhance palatability, can exacerbate obesity risks. Combatting this requires a mindful approach to diet, emphasising balanced nutrition and regular physical activity.

Bone Health at Risk

Post-menopause, women face an increased threat of osteoporosis due to diminished oestrogen levels. Calcium and vitamin D-rich diets are essential for maintaining bone density. However, the nutrient-deficient nature of a diet high in UPFs may poses a risk, particularly for those with dietary restrictions such as vegans.

Mood Swings, Hot Flushes, and Heart Health

Fluctuating hormones can cause mood instability and hot flushes, while the risk of heart disease escalates post-menopause. Nutrient-dense foods, including phytoestrogens found in whole foods, may help stabilise mood and mitigate hot flushes. Conversely, the fibre-deficient UPF diet may aggravates heart disease risk, underscoring the need for a diet rich in fruits, vegetables, and whole grains.

Beyond Physical Health: The Mental Toll of UPF

The mental health implications of UPF consumption cannot be overstated. The addictive nature of these foods, combined with their impact on obesity and body image, contributes to a cycle of depression and anxiety. Moreover, the adverse effects on gut health and blood sugar fluctuations further complicate mental well-being, making a compelling case for dietary vigilance.

Is It Too Late to Make a Change?

Contrary to defeatist beliefs, it’s never too late to adopt healthier eating habits. Research indicates that even modest dietary adjustments, such as reducing UPF intake, can significantly lower the risk of chronic conditions like dementia. This underscores the potential of positive dietary changes to enhance health outcomes at any age.

Embarking on a Journey to Better Health

Transitioning away from UPF may seem daunting, but with strategic planning and gradual changes, it’s entirely achievable. Starting with an honest assessment of your current diet, identifying UPF-heavy meals, and slowly substituting them with homemade, nutrient-rich alternatives can pave the way. Engaging family in cooking, smart shopping for fresh ingredients, and embracing the joy of creating meals from scratch can transform this challenge into a rewarding journey towards wellness.

As we delve into the nuances of how UPF impacts menopausal health, it becomes clear that informed dietary choices play a pivotal role in navigating this life stage with grace. By embracing a diet of whole, minimally processed foods, women can significantly enhance their quality of life during menopause and beyond.

Food for good brain health

Food for good brain health

Eating a healthy diet is essential for your mental and physical health. Here are some ways you can support your brain through diet:

Increase your intake of foods rich in B vitamins

This complex of eight Vitamin B plays a significant role in the functioning of the brain and nervous system. A deficiency could affect memory function, cognitive impairment and dementia. One review found eating higher amounts of unsaturated fatty acids, antioxidants, and B vitamins (especially B12) decreased the risk of dementia1.

B12 can be found in dairy products, eggs, meat and fish. B6 is available in meat; fish; vegetables such as bell peppers, spinach and baked potatoes; and beans and legumes such as chickpeas and lentils.

Increase your intake of foods rich in vitamin E

Eating more nuts and seeds is a quick way to get vitamin E into your diet. A study published in the American Journal of Epidemiology explored found that decreasing levels of vitamin E were linked to poor memory2.

Both nuts and seeds are rich in vitamin E which help to protect cells in the body from oxidative stress caused by free radicals. A study in the Journal of Nutrition and Healthy Ageing found that people who ate more nuts had better brain functioning in older age3.

Eat two servings of oily fish weekly

Fatty acids such as omega 3s support brain health. One study found taking omega-3 supplements had significant benefits to memory function in healthy 50 to 75-year-olds, compared to a placebo group4.

Rich sources of omega 3 include oily fish such as salmon, sardines, mackerel and trout. If you’re not a big fan of fish, it can also be found in flaxseed and walnuts.

Feast on fermented foods

Your brain and gut are closely connected. Research has shown that gut bacteria may affect your brain function. One study found brain function changed among healthy women who consumed probiotics in yoghurt5.

Fermented foods such as yoghurt, miso and sauerkraut contain beneficial bacteria. A supplement containing bifidobacterium and lactobacillus strains can help restore the natural balance of bacteria in the gut.

Keep well hydrated through the day

If you’re dehydrated, you may struggle to concentrate or think clearly. In one study, researchers found that people who quenched their thirst with a glass of water before conducting mental tasks had reaction times 14 per cent faster than those who didn’t6.

Keep your vitamin D levels topped up

Vitamin D is produced in the skin on exposure to sunlight and is vital for healthy bones, teeth, and muscles. Recent research suggests low levels of vitamin D may be associated with dementia. A study published by JAMA Neurology found low vitamin D levels were associated with an accelerated decline in cognitive function7.

Vitamin D is not found in many foods other than egg yolks, oily fish (salmon, mackerel, herring and sardines), fortified dairy products other foods, and liver.

Sunshine, not food, is the primary source, and supplements can provide a top-up in autumn and winter.

Keep an eye on your alcohol intake

Alcohol alters your brain chemistry and can affect your thoughts and feelings.

Protecting your brain health is essential for maintaining overall wellbeing. Making the right dietary choices can help you to do this and keep you brain in good working order.

References

  1. https://pubmed.ncbi.nlm.nih.gov/26553347/
  2. https://link.springer.com/article/10.1007/s12603-018-1122-5
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4276978/
  4. https://pubmed.ncbi.nlm.nih.gov/26890759/
  5. https://pubmed.ncbi.nlm.nih.gov/23474283/
  6. https://pubmed.ncbi.nlm.nih.gov/23874283/
  7. https://pubmed.ncbi.nlm.nih.gov/26366714/
The health benefits of walnuts

The health benefits of walnuts

New research has shown how the link between walnut consumption and heart health may be linked via the gut.

The study showed that:

  • Since walnuts have heart health benefits, researchers conducted a study to analyse their impact on the gut microbiome.
  • The researchers were curious whether the heart benefits derived from walnuts may start in the gut.
  • The researchers assigned diets to three groups, including one that ate whole walnuts, and then tested biological samples from each participant.
  • The findings showed people who consumed a diet with walnuts had higher levels of the amino acid L-homoarginine in their guts.
  • Since people with lower levels of homoarginine are at a higher risk for cardiovascular disease, this finding showed that it might be possible to improve heart health by making dietary changes that affect the gut.

What are the health benefits of walnuts?

Walnuts are a type of tree nut that have been enjoyed for their taste and nutritional benefits for thousands of years. They are a rich source of protein, healthy fats, fibre, vitamins, and minerals, making them an excellent addition to any healthy diet.

May Improve Heart Health

Walnuts contain a high amount of omega-3 fatty acids, which have been shown to improve heart health by reducing inflammation and decreasing the risk of heart disease.

Studies have also found that consuming walnuts may help to lower LDL (harmful) cholesterol levels and improve overall cholesterol levels.

May help with Weight Management

Despite being a high-fat food, walnuts help with weight management. This is because they are high in fibre and protein, which can help keep you feeling full and satisfied for extended periods. In addition, walnuts have a low glycaemic index, meaning they are less likely to cause blood sugar spikes and crashes, which can lead to overeating.

May Improve Brain Function

Walnuts are a good source of antioxidants, which can help to protect the brain from damage caused by free radicals.

Additionally, the omega-3 fatty acids in walnuts have been shown to improve cognitive function and memory in older adults.

May Help to Prevent Cancer

Studies have found that consuming walnuts may help to reduce the risk of certain types of cancer,

including breast and prostate cancer. This is thought to be due to the high levels of antioxidants and polyphenols found in walnuts, which have been shown to have anti-cancer properties.

May Improve Gut Health

Walnuts are high in fibre, which can help to promote healthy digestion and improve gut health.

Additionally, walnuts contain prebiotic compounds, which can help to feed the beneficial bacteria in your gut, leading to improved gut health and a more robust immune system.

Walnuts are a delicious and nutritious addition to any diet, so next time you’re looking for a healthy snack, reach for a handful!

Sleep and the Clocks Going Forward

Sleep and the Clocks Going Forward

As the end of March approaches, people in the UK prepare for the annual event of the clocks going forward by one hour. While it may seem like a minor adjustment, this can significantly impact our sleep and daily routines. 

How can we make this transition as smooth as possible? 

In this blog, we’ll explore the importance of sleep and offer tips for adjusting to the time change.

Why Is Sleep Important?

Sleep is essential to our daily lives, allowing our bodies and minds to recharge and repair. It plays a vital role in maintaining our physical and mental health, including our immune system, mood, and cognitive function. Getting enough high-quality sleep is also linked to a lower risk of chronic health conditions such as obesity, diabetes, and heart disease.

The Effects of Daylight Saving Time on Sleep

Daylight Saving Time, also known as Summer Time in the UK, was initially introduced to better use daylight hours during the summer months. However, the shift in time can disrupt our natural sleep patterns, leading to difficulties falling asleep, waking up earlier than usual, and feeling tired and groggy during the day.

Research suggests that transitioning to Daylight Saving Time can significantly impact our health and well-being. Studies have linked the time change to increased car accidents, workplace injuries, and heart attacks. It can also exacerbate existing sleep disorders such as insomnia and sleep apnea.

Tips for Adjusting to the Time Change

Here are some tips for minimising the impact of the time change on your sleep and daily routines:

  1. Gradually adjust your sleep schedule: In the days leading up to the time change, shift your bedtime and wake-up time progressively by 15-30 minutes each day. This can help your body adjust to the new schedule more smoothly.
  2. Create a relaxing bedtime routine: Establish a relaxing routine to help your mind and body wind down before sleep. This could include taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.
  3. Avoid caffeine and alcohol: Caffeine and alcohol can interfere with sleep, so it’s best to avoid these substances before bedtime.
  4. Get plenty of sunlight: Exposure to natural light can help regulate your body’s internal clock and promote healthy sleep. Try to spend some time outdoors during the day, especially in the morning.
  5. Practice good sleep hygiene: Make sure your sleeping environment is conducive, with comfortable bedding, a cool temperature, and minimal noise and light.

By following these tips, you can help minimize the impact of the time change on your sleep and daily routines. Remember, getting enough high-quality sleep is essential for your health and well-being, so it’s worth taking the time to prioritise your sleep habits.

Read more about sleep here: Are You a Sleep Hijacker?