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Food for good brain health

Food for good brain health

By Rob Hobson

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

By Rob Hobson

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

By Rob Hobson

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?

Five tips to help you train while fasting

Five tips to help you train while fasting

By Rob Hobson

Training while fasting can be a great way to challenge your body and improve your overall fitness level. However, it’s essential to do it safely and effectively. Here are some tips for training while fasting:

  1. Pick right time to train: It’s best to exercise during the window of time when you’re able to eat. This typically means training in the morning before your first meal of the day or in the evening after your last meal. Training during a prolonged fast or when you’re feeling weak or dizzy is not recommended.
  2. Start slowly: If you’re new to training while fasting, start with a lower-intensity workout and gradually increase the intensity over time. This will help your body adjust to the new demands and prevent injury.
  3. Keep well hydrated: It’s essential to stay hydrated while fasting, especially during workouts. Drink plenty of water before, during, and after your workout to stay hydrated.
  4. Listen to your body: Pay attention to how your body feels during the workout. If you feel dizzy, lightheaded, or weak, stop immediately and break your fast.
  5. Refuel the right way: Refuel your body with nutrient-rich foods after your workout to help your muscles recover and replenish muscle gylcogen to fuel your next workout. This can include protein-rich foods such as eggs, fish, and chicken combined with carbohydrates and healthy fats.

Putting these tips into action can help you train effectively and safely while fasting. 

For advice about training during Ramadan click here 

How can food help with menopause?

How can food help with menopause?

By Rob Hobson

Menopause is a natural biological process that marks the end of reproductive years for women. During this period, the body goes through a lot of hormonal changes which can lead to symptoms such as hot flashes, mood swings, fatigue, and many others.

While there is no way to stop menopause, there are certain foods that can help manage the symptoms.

In this article, we will explore the top foods that can help alleviate the symptoms of menopause.

Soy

Soy products are a great source of phytoestrogens, which are plant-based compounds that mimic the effects of oestrogen in the body. During menopause, the body’s oestrogen levels decrease, and consuming soy can help boost these levels. Soy products such as tofu, tempeh, and soy milk are great options for women going through menopause.

Flaxseeds

Flaxseeds are another great source of phytoestrogens. They also contain lignans, which are compounds that can help regulate hormone levels in the body. Flaxseeds can be added to your diet in a variety of ways, such as adding them to smoothies, oatmeal, or yogurt.

Fruits and Vegetables

Fruits and vegetables are a great source of vitamins, minerals, and fibre. They can also help alleviate the symptoms of menopause.

Some fruits and vegetables that are particularly beneficial include:

  • Broccoli: Contains compounds that can help regulate oestrogen levels in the body.
  • Berries: High in antioxidants, which can help protect the body from oxidative stress.
  • Leafy greens: High in calcium, which can help prevent bone loss during menopause.
  • Citrus fruits: High in vitamin C, which can help boost the immune system and reduce inflammation.

Whole Grains

Whole grains are a great source of fibre, which can help regulate digestion and prevent constipation. They also contain complex carbohydrates, which can help stabilize blood sugar levels and reduce mood swings. Some great whole grain options include brown rice, quinoa, and whole wheat bread.

Nuts and Seeds

Nuts and seeds are a great source of healthy fats, which can help reduce inflammation in the body. They are also a good source of protein, which can help maintain muscle mass during menopause.

 

Some nuts and seeds that are particularly beneficial include:

  • Walnuts: High in omega-3 fatty acids, which can help reduce inflammation in the body.
  • Chia seeds: High in fibre and omega-3 fatty acids, which can help regulate digestion and reduce inflammation.
  • Almonds: High in vitamin E, which may help reduce hot flashes.

Herbal supplements

Certain supplements may help to reduce the severity of certain symptoms of menopause.

Some great options include:

  • Black cohosh: may help reduce hot flashes and night sweats.
  • Red clover: Contains phytoestrogens, which may help boost oestrogen levels in the body.
  • Sage: May help reduce hot flashes and night sweats.

Fermented Foods

Fermented foods are a great source of probiotics, which can help regulate digestion and boost the immune system. They can also help alleviate vaginal dryness, which is a common symptom of menopause. Some great fermented food options include yogurt, kefir, and kimchi.

In conclusion, menopause is a natural process that can be managed with the right diet. By incorporating these foods into your diet, you can help alleviate the symptoms of menopause and improve your overall health and well-being. Remember to consult with your doctor before making any significant changes to your diet, especially if you have any underlying health conditions.

The Benefits of Eating Whole Foods

The Benefits of Eating Whole Foods

By Rob Hobson

When it comes to maintaining good health and managing your weight, what you eat matters. While there are many different types of diets and nutritional approaches out there, one key principle that most experts agree on is the importance of eating whole foods.

What are whole foods?

Essentially, these are foods that are minimally processed or refined, and that are as close to their natural state as possible. This can include things like fresh fruits and vegetables, whole grains, nuts and seeds, lean proteins, and healthy fats.

So why are whole foods so important? Here are just a few reasons:

They’re nutrient-dense. Whole foods tend to be rich in vitamins, minerals, and other beneficial nutrients. When you eat a variety of whole foods, you’re more likely to get all the nutrients your body needs to function properly.

They’re high in fibre. Whole foods are often rich in fibre, which can help keep you feeling full and satisfied, as well as supporting digestive health.

They’re low in added sugars and unhealthy fats. Many processed foods are high in added sugars, unhealthy fats, and other additives that can contribute to inflammation and chronic disease. Whole foods, on the other hand, tend to be naturally low in these ingredients.

They support a healthy weight. Eating a diet rich in whole foods can help you maintain a healthy weight or even lose weight, as these foods tend to be more filling and lower in calories than processed foods.

They taste great! Finally, one of the best things about eating whole foods is that they can be incredibly delicious. When you focus on fresh, whole ingredients, you can create meals that are both satisfying and nourishing.

So how can you start incorporating more whole foods into your diet? Here are a few tips:

  • Shop the perimeter of the supermarket, where you’ll find fresh produce, meats, and dairy.
  • Choose whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains.
  • Opt for snacks like fresh fruit, nuts, or veggies with hummus instead of processed snacks like crisps, biscuits and chocolate.
  • Experiment with new recipes that focus on fresh, whole ingredients.

Remember, eating a healthy diet doesn’t have to be complicated or restrictive. By focusing on whole foods, you can nourish your body and enjoy delicious meals at the same time.