supplements Archives

Addressing Premenstrual Syndrome Through Diet and Supplements

04Mar12th October 2026 By Rob Hobson

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 5^th 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

28Feb12th October 2026 By Rob Hobson

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.

Plant sterols to help reduce the risk of heart disease

26Feb12th October 2026 By Rob Hobson

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.

Everything athletes need to know about protein

10Mar12th October 2026 By Rob Hobson

What is protein?

Protein is one of the three macronutrients alongside carbohydrates and fats. These are required in larger amounts for the body to function properly and they provide a source of energy. While protein can provide energy its main function is for the growth and repair of muscle, bone, skin, enzymes, hormones and other components critical to bodily functions.

Proteins are made up of smaller molecules called amino acids. There are 20 different amino acids which link together in different combinations to form complex structures. Nine of these amino acids can’t be made in the body and must be gleaned from the diet which is why they are referred to as being ‘essential’.

How much protein does a healthy adult need?

UK dietary guidelines (based on a sedentary population) recommend 56g of protein for men and 45g for women daily. These guidelines are based on a dietary intake of 0.75g protein per kg of body weight¹.

How much protein do we get in our diet?

The National Diet and Nutrition Survey (2020) has shown that protein intake in healthy adults is well above the recommendations as men consume 85g and women 68g daily². Some people may need more protein in their diets, such as pregnant women, those recovering from illness or injury, and athletes engaged in endurance or strength-based sports.

What are the best sources of protein in the diet?

The topic of protein in the diet is just as much about quality as it is quantity. The quality of a protein is gauged on its essential amino acid content and you could also factor in how it appears in a food; for example, a lean steak would be considered healthier that a meat pie or sausage.

Foods such as meat, poultry, fish, dairy, eggs, and whole sources of soy (tofu, edamame beans, tempeh) contain all nine essential amino acids.

Plant-based sources such as beans, pulses, lentils, nuts, and seeds contain some but not all the essential amino acids. People following a plant-based diet should endeavour to consume a variety of different foods rich in protein across the day.

How does an athletes protein requirement differ?

Despite the importance of nutrition many athletes still seem to be confused about what to eat. Commonly, athletes consume above and beyond the amount of protein required to support their needs. This high intake of protein comes at the expense of carbohydrates which in the case of endurance athletes or team sports players may hamper performance.

Understanding protein requirements in athletes is often about establishing a better macronutrient split in favour of carbs rather than dealing with insufficiency.

Recommendations for protein intake amongst athletes vary depending on the type of sport. They are given as grams per kg of body weight per day^3,4.

Regular physical activity 1.0-1.2 g
Endurance athletes 1.2-1.4g
Team sports (rugby, football) 1.2-1.4g
Strength/power athletes (weightlifting, wrestling) 1.2-2.0g

Timing is key for muscle protein synthesis

Timing is crucial and consuming protein shortly after exercise is beneficial for muscle protein synthesis (MPS). Consuming protein after training is also facilitates the skeletal muscle adaptive response to each session resulting in more effective muscle reconditioning.

Muscle protein gains in response to resistance exercise are influenced by the training load and the amount, type, and timing of protein during the following 24-48 hours. The anabolic muscle response (growth and building) peaks after consuming 20-25g of protein. Excess of this doesn’t appear to have any more significant effect. This means consuming around 25g of protein post-training and at regular intervals (every few hours) across the day is a more beneficial strategy than higher doses less often.

The type of protein is also important

The amino acid leucine increases the rate of protein synthesis. A post-training meal should be in the form of a rapidly digested protein with a high leucine content such as whey, skimmed milk, and eggs. Whey protein seems to be the most effective at increasing MPS due to its rapid digestion and absorption and its composition of amino acids. Other proteins consumed over the day should be lean and high-quality, containing all the essential amino acids, predominantly animal sources. These can also be supplemented with soy, beans, cheese, and nuts.

Consuming 40g of casein protein before bed has been shown to increase overnight MPS and metabolic rate as it is broken down and releases its amino acids more slowly⁵.

What is the role of protein in building muscle?

After consuming protein, enzymes in the stomach and small intestine break them down into chains of amino acids called peptides. Training causes microtears which trigger an immune response involving stem cells and growth hormone that use the amino acids to repair the damage. These amino acids are sent to damaged muscle cells to stimulate myofibrils’ growth, which are the filaments that make up muscles. These myofibrils fuse with damaged areas of muscle fibres which is a process that helps to make them bigger and stronger.

Do athletes need protein shakes?

You can get all the protein you need from the diet, but sometimes it may be more convenient to consume a protein shake. These shakes are most useful after a training session as they take very little preparation and can be consumed on the go. Shakes also guarantee the correct quantity and quality of protein, comprising all the essential amino acids, including leucine.

Athletes with a high requirement for protein or those following a vegan diet may choose to consume more than one of these shakes a day to ensure their intake. Shakes containing less that 20g of protein are better taken alongside a source of carbohydrate as the release of insulin can help with its uptake. You can do this by blending honey and fruit such as bananas or berries.

Is there a danger of consuming too much protein?

There is no benefit to consuming more protein than is required. It has been claimed that consuming more than 3g/kg/day of protein has adverse side effects, including kidney damage, increased blood lipoproteins (substances made of protein and fat that carry cholesterol around the body), and dehydration.

Consuming up to 2g/kg/day is not harmful. Still, this level of protein intake may come at the expense of carbohydrate and fat when trying to keep energy intake constant which is a crucial consideration for endurance athletes. Athletes consuming a high amount of protein in their diet need to ensure an adequate intake of fluids to avoid dehydration.

References

Useful resources

Joint Position Statement on Nutrition and Athletic Performance – American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada

The basics of plant-based eating to get you through Veganuary

27Dec28th December 2019 By Rob Hobson

Veganuary is a charity campaign encouraging people to try being vegan for January and, if possible, throughout the rest of the year. Last year (2019) saw the greatest number of people involved in the Veganuary campaign as over 250K from 190 countries embarked on the month-long pledge.

What were the key findings from last year’s Veganuary campaign?

For the first time since the campaign began, health became the main driver (46%).
34% of participants stated animal welfare and 12% environmental concerns as drivers for involvement in the campaign.
Most participants were women (87%).
The majority of participants were aged between 25 and 34 years old (28%).
47% said they plan to remain vegan after Veganuary.
77% said that while not planning to remain vegan after the campaign, they will try vegan again in the future.

How can you make a smooth transition to veganism?

Findings from last years Veganuary campaign showed that 60% found the challenge easier than anticipated. The rise of vegan food on the high street (including both take-out and restaurant options) as well as the wide range of meat-free alternatives and snacks now available is likely to have helped many people switch to eating plant-based.

Cooking from scratch is always going to be a healthier option and while this may seem daunting it’s not difficult to ‘veganise’ many of your favourite home-cooked meals using these alternatives.

Seek out your preferred dairy alternative

Oat and soya milk have a richness which is similar to cow’s milk while those made from nuts, seeds and rice tend to be waterier. Each alternative has its own unique flavour and out of all of them, soya has the highest amount of protein which may be an important factor for some people.

What you choose is a matter of personal preference so try all of them to see which one you prefer but always look for fortified varieties to help maintain good intakes of calcium and vitamin B12.

Soya is a good alternative to dairy yoghurt. Other options include coconut milk and nut varieties including cashew, but they do come with a higher price tag.

Meat alternatives

There are a number of meat alternatives to choose from which include tofu and tempeh (made from soya), seitan (made from wheat gluten) and Quorn. These foods are all high in protein and also contain a variety of other nutrients including magnesium, iron, zinc and calcium.

These options are available in many forms including mince, pieces and shredded which can be used to replace minced beef, chicken, pork and duck in many common home-cooked dishes.

You can find marinated varieties of tofu which are easier to use for beginners. Tofu can also be scrambled as a good alternative to egg for breakfast.

Other interesting alternatives include jackfruit, palm hearts and banana blossom which have been used to emulate the look and texture of dishes such as pulled pork, scallops and breaded or battered fish. While these options make a convincing alternative, they do lack the same protein content.

Fruits and vegetables

It sounds counter-intuitive to talk about fruit and vegetable consumption given the nature of a vegan diet but given only 30% of the population eat five-a-day (1), it’s worth flagging up for those going vegan for January.

This groups of foods are a key source of vitamins, minerals and phytonutrients that help to protect the body from disease. Including above and beyond five daily servings is important on a vegan diet to glean as many of these nutrients as possible.

Given the availability of vegan processed and ready-made meal options as well as the rise in vegan ‘junk’ food it is easy to exist on this type of diet without eating enough vegetables.

Keep it in mind to always add more vegetables to the dishes you cook. You can boost your intake with smoothies and dishes such as soups, casseroles, stews and stir-fry’s which can be bulked out with plenty of vegetables. Varieties such as spinach and peas are really easy to throw into many dishes.

Explore different flavours

The absolute key to great tasting vegan dishes lies in the spices and marinades used to make them. Meat alternatives, beans, pulses and grains can be a little bland so make use of dried spices and spice blends, sauces (e.g. cook-in sauces, soy sauce, sriracha, harissa), fresh herbs, flavoured oils and dried fruit to add flavour.

You can create a strong savoury flavour (umami) by incorporating ingredients such as nutritional yeast, mushrooms (especially dried made into a stock), seaweed, miso paste, tomato puree, sundried tomatoes, soy sauce and nuts into dishes. Vegetables such as onions, garlic, beetroot, asparagus and tomatoes also help to create umami which is often enhanced when they’re cooked.

Shop-bought dressings are great, but you should explore recipes from cookbooks and on the web for homemade options which are bursting with flavour and include additional ingredients such as tahini, miso, citrus juices, pomegranate molasses and umeboshi paste.

Don’t be put-off by unusual ingredients that seem a bit ‘fancy’ as they are all now widely available in supermarkets and not too expensive. Many of these ingredients keep for a while and dressings can be made in bulk and kept in the fridge.

Beans, pulses and lentils

No vegan diet is complete without these highly nutritious ingredients which supply protein, fibre, magnesium, iron, zinc and calcium.

This group of foods are available canned or in ambient packs which is more convenient than soaking overnight and then boiling to cook. They’re really versatile and can be used to make vegan dishes such chilli, curries, soups, stews and salads to bulk them out and increase their nutrient content. Chickpeas and soya beans make a good snack when roasted with spices.

Grains

All grains are vegan and can be used as a base for many dishes. These foods are a useful source of protein as well as zinc, magnesium and B vits. Grains such as rice, barley and spelt as well as pseudo-grains such as quinoa can be used to make salads to which you can add anything to and make in bulk to use across the week. You can also add cooked grains to soups or sprinkle over vegetable salads.

Snacks

Some people may find they need to supplement their diet with snacks across the day if they need to eat more food to meet the demands of their lifestyle.

Easy vegan snacks include dips with pitta or chopped veggies, dried fruit and nut bars, dairy-free yoghurt (topped with nuts, seeds or dried fruits), rice cakes (topped with nut butter, guacamole or mashed banana), edamame beans, nuts, seeds or roasted chickpeas. Smoothies and shakes are also good and can be made to be high in protein.

Fortified foods and supplements

There’s no reason why you can’t get everything you need on a vegan diet, but it can be tricky to start with for some people. Seek out fortified varieties of foods, especially those containing vitamin B12 which is difficult to obtain on a vegan diet.Food should always come first but if you’re worried that your diet may not very well balanced then a basic vegan multivitamin and mineral supplement is a cost-effective way to bridge any gaps. Young children, particularly fussy eaters and also teenage girls are groups that will probably benefit from a supplement especially when going vegan.

It’s not that difficult to switch to a vegan diet once you know what’s available and how to modify your favourite everyday meals. Don’t rely solely on ready-prepared vegan dishes and stick to the basic principles of healthy eating (it’s just as easy to eat an unhealthy diet when going vegan).

Try and use Veganuary as an opportunity to explore recipes that use ingredients which may be new to you. This campaign is also a great opportunity for you to commit to new eating habits that can extend beyond January and help you to improve your overall long-term health.

Try this simple one week vegan menu plan to kick start your Veganuary.

References

https://www.gov.uk/government/statistics/ndns-results-from-years-7-and-8-combined

Nathan Khider Sleep Podcast 2019

14Nov14th November 2019 By Rob Hobson

This is a new podcast hosted by my lovey mate Nathan Khider.

Nathan’s YouTube channel is fantastic and involves him interviewing guests that have many interesting stories to tell to hope to inspire and educate his listeners.

My new book, ‘The Art of Sleeping’ is due out today (14th Nov 2019). I talk with Nathan about the reasons why I chose to write this book which revolve around my own persona interest in sleep and my experiences of sleep deprivation and insomnia.

While some of you may sleep well, the reality is that we are a nation of non-sleepers. Some people believe they can survive on hardly any sleep, but I disagree. From personal experience of insomnia, I know first-hand how the effects can negatively impact on every aspect of your life. I’m also guilty of telling people how tired I am rather than taking the action required to tackle the issue head on.

We all need to take sleep seriously as the long-term consequences of not sleeping well are scarier than you think. For these reasons I decided to write my new book ‘The Art of Sleeping’. I share my experiences with Nathan and discuss the positive steps we can all take to improve our sleep which in turn will help us to achieve optimal health and wellbeing.

The blokes guide to going vegan

26Sep29th September 2018 By Rob Hobson

The blokes guide to going vegan

Veganism is on the rise and research commissioned by the vegan society in 2016 showed that the number of vegans in the UK has increased by 360% over the last 10 years as a record number of people are choosing to avoid food derived from animals. Over 500,000 people aged 15 or over (more than one per cent of the population) have adopted this plant-based way of eating, making this one of the fasted growing lifestyle movements according to the Vegan Society. Most vegans live in urban areas, with a quarter residing in London. A Mintel survey carried out in 2017 found that 11% of Britons had tried to follow a vegan diet at some point (1), whilst a previous report found that 33% of Brits had tried eating less meat to be healthier (2).

Vegan men

It wasn’t that long ago that Formula One superhero Lewis Hamilton said he was planning to go vegan full-time in an attempt to function at his healthiest and avoid damaging the planet. “I stopped eating red meat two years ago”, he told the BBC. Continuing, he said, “I think it’s the right direction and by letting people who are following me know, maybe that will encourage a couple of people to do the same thing”. Other male vegan sports people include the footballers, Jermain Defoe and Dean Howell, and even heavyweights such as the British boxer David Hayes have made the switch to this plant-based way of eating. Hollywood celebrities have also followed suit with actors and musicians such as Jared Leto, Chris Martin, Woody Harrelson and Casey Affleck all reported to follow a vegan way of eating.

It still stands that more women are vegan but 37% are still made up of men (3) and the increase awareness of health and body weight amongst men may equally be driven these days by celebrity influence as it has always been amongst women. Recent research has suggested that even men who don’t like meat, find it upsets their digestion, or have been asked by a doctor to reduce consumption, still find it difficult to choose the vegetarian or vegan option when in public with other men.

Vegans in the UK

The growing trend towards veganism is reflected in the demand for meat-free food, which has increased by over 900% with this way of eating predicted by some sources to be one of the biggest food trends in 2018 (4,5). Food industry insight provided by Foodable Labs reported that in 2018, fifty one percent of chefs in the US added vegan items to their menus. The same report suggests that this rise is in part due to the influence of social media food and health bloggers as it showed a 79% increase in photos tagged as being vegan (6).

High street food outlets have recognised the increase and responded by offering more vegan options and certain branches of Pret are now solely offering vegetarian and vegan food. Dietary food labelling (including dairy and eggs) has also made it easier for vegans to choose their food when looking for something to eat on the High Street, although some restaurant options are still limited.

Benefits of veganism

Whilst some people choose to go vegan for ethical reasons (environmental damage from methane gases and deforestation, water scarcity and land degradation), others see this is a great way to improve their health and rightly so. Research shows that non-meat eaters have healthier lifestyles compared to a typical omnivore diet. Plus, a well-balanced vegan diet is more likely to contain a greater quantity of fibre-rich wholegrain foods and pulses. It’s also been shown that vegans are more likely to exceed the daily recommended fruit and vegetable intake, which means gleaning a greater quantity of certain key vitamins and phytonutrients that help to protect the body from disease (7).

Studies also show associations between meat-free eating and a lower incidence of obesity (8), heart disease (9), high blood pressure (10), type 2 diabetes (11) and digestive disorders such as constipation (12). Lifestyle habits do play a key role here and this doesn’t mean that following a vegan diet will definitely prevent you from developing these conditions.

Anecdotally, people who have gone vegan report better energy levels and overall wellness, but this could in part be to do with the fact that vegans have been shown to be healthier in general, more likely to exercise and less likely to smoke (13).

Men going vegan

Going vegan may pose challenges to certain men especially those programmed towards a ‘meat and two veg’ way of eating. The vegan diet can be quite calorie restrictive, which means careful planning for men trying to maintain their body weight. Men following a demanding fitness regime will also need to adjust their thinking towards how they source their increased requirement for protein. Certain nutrients are also more important for men’s health such as zinc, which is typically found in meat and seafood but easy to source from plant foods once you know which ones to include in your diet.

There’s absolutely no reason why anyone can’t glean everything they need on a vegan diet. The issue of nutrient sufficiency has nothing to do with the food and is more a case of people understanding what foods they should be including in their diet and how to incorporate them. Following a vegan diet does take a little more thought and planning, especially when you first start out, but once you begin to understand what this diet looks like in terms of food, then it’s no different to any other way of eating and the same basic principles of healthy eating apply.

What to expect and how to start

Firstly, you may find yourself feeling hungrier once you switch to a vegan diet, so you may need to be prepared to include a couple of snacks during the day and think about including certain more nutrient dense foods. Switching to eating solely plants means you may be eating a larger volume of food but fewer calories so choosing the right foods to supply you with enough energy is key.

It’s essential to include foods such as nut butters, avocados, oils, nuts and seeds to your diet to maintain adequate energy levels. Try and make your meals up of a protein (see below), grain, and healthy fats (nut, seed, oil, tahini, avocado, nut or seed). Explore dressings and sauces to accompany your meals. If you do get hungry then fill the gap with dips (bean or veggie based), nuts, seeds, soya yoghurt with toppings, smoothies (try adding oats for extra protein) or breads (topped with nut butter, avocado or banana).

Secondly, there’s likely to be a greater burden on cooking and preparing meals so work out your go-to meals to make things a little easier. This might be a tofu or vegan Quorn stir-fry or one pot dishes such as a bean-based chilli that can be batch cooked and frozen for future meals.

Thirdly, you may experience bloating and gas when you make the switch to eating more beans, pulses and other high fibre foods. This will pass as your body adapts to this way of eating.

You may want to ease yourself in gently to veganism by starting with eliminating animal flesh then after a few weeks cutting out eggs and dairy.

Nutrients you may want to focus on as you begin vegan eating

A balanced diet is bedrock to good nutrition but if you’re used to eating animal foods as the main component of your diet then you may want to consider how you source certain nutrients in your diet.

Protein

There’s a current obsession with protein and whilst the richest sources are found in animal foods, there’s no reason you can’t get everything you need from plants. The trick is to include a source of vegan protein with every meal. The richest sources are tofu, beans, lentils, pulses and vegan Quorn but other sources include quinoa, nuts, nut butters and seeds. You will also glean a little protein from foods such as breads, pasta and rice. The idea of pairing proteins is outdated so just mix and match them across the day to get a good intake of all the amino acids that make up this macronutrient.

Zinc

Zinc is an important part of many enzymes and has a role to play in immunity, processing carbohydrates, fats and proteins from foods and wound healing. The recommended daily intake for zinc is set higher for men as it plays a key role in maintaining prostate health, testosterone levels and overall reproductive health.

There’s a suggestion that vegans may fall short of this mineral in their diet but there are plenty of plant foods containing zinc. There’s also the issue of absorption, which is thought to be less from plant sources so just being mindful to include plenty of zinc-rich foods in your diet such as spinach, nuts, seeds, cocoa powder, mushrooms, beans, breads and cereal products will do the trick.

Vitamin B12

Vitamin B12 is mostly found in foods of animal origin so vegans should try to include fortified products such as plant milks and breakfast cereals in the diet. Yeast extract is one of the few vegan-friendly natural sources of vitamin B12. Contrary to popular belief, spirulina and other algae products are not reliable sources of this vitamin

Iron

Low intakes of iron can lead to tiredness, fatigue and low mood as this mineral is required to make red blood cells that carry oxygen around the body. The type of iron found in meat is more easily absorbed by the body than plant-based sources, but you can increase the uptake by partnering them with a source of vitamin C such as serving fruit juice with your breakfast cereals or combining red peppers with pulses, beans and lentils. Avoiding tea with meals can also help maximise the absorption of iron from your food. Good sources include pulses, nuts, seeds, fortified breakfast cereals, tofu, tempeh, dark green leafy vegetables, dried fruit, molasses and dried spices.

Calcium

Calcium is essential for the good health of your bones and is also required for proper muscle and nerve function. Although dairy is often (falsely) thought to be one of the only sources of this mineral, you can glean more than enough from foods such as tofu, almonds, dark green leafy vegetables, sesame seeds, tahini and fortified plant-milks. Try eating two or three servings of calcium-rich foods on a daily basis.

Omega 3

Omega 3 fatty acids cannot be made in the body. The two most important are called eicosapentaenoic acid (EPA) and docosahexeanoic acid (DHA), which are predominantly found in oily fish. Another type of Omega 3 called alphalinolenic acid (ALA) can be found in foods such as dark green leafy vegetables, quinoa, walnuts and chia seed oil. This Omega 3 fatty acid is converted to EPA and DHA in the body, but the conversion rate is poor, so you may want to consider supplementing your diet with a vegan Omega 3 supplement (sourced from algae).

Store cupboard essentials for all vegans

Nuts
Seeds
Nut butters
Oils (extra virgin olive, rapeseed, sesame, chia)
Soy (tofu, miso, tempeh)
Fortified plant milks
Yeast extract
Dried spices
Cocoa powder
Quinoa
Canned beans, pulses and lentils
Tahini
Avocado
Hummus
Dried fruit
Wholegrains (oats, barley, brown rice, spelt)
Wholemeal pasta and breads
Vegan Quorn
Yeast extract
Fortified cereals

There’s no reason why anyone can’t get everything they need from a vegan diet. Certain nutrients such as zinc are particularly important for men and they may also need to consider their overall energy and protein intake if they are trying to gain or maintain body weight alongside a heavy training regime. They key is planning and understanding how to create quick and easy vegan meals to reduce the burden of cooking. Supplements such as a multivitamin and mineral or omega 3 may be worth investing in as you begin the transition to vegan eating to insure you are getting everything your body needs.

The benefits of gut health go beyond digestion

12Sep22nd September 2018 By Rob Hobson

The important role of the gut

Diet, exercise and sleep are key to good health and the prevention of disease. The health of your gut is inextricably linked to the quality of your diet, which impacts on digestion. Besides this, research is beginning to identify how your gut may also be linked to immunity, sleep, mental health (stress, depression) and obesity, all of which can affect your health in a multitude of ways (1).

The initiative, ‘Love Your Gut Week’, starts on the 17^thSeptember (2018) and highlights the importance of our digestive system to good health.

What is the microbiome?

The term ‘microbiome’ refers to the collection of around 100 trillion microbes that live in and on our body, most of which are found in the gut. An army of microbes (including bacteria) colonise the body even before we’re born to form a protective barrier that defends against foreign invaders harmful to our health.

Your microbiome is unique like a fingerprint

Your microbiome is unique like a fingerprint reacting to the world both around and within you. The microbes you cultivate make up the unique diversity of your microbiome. The bacteria in your gut help maintain the efficiency of your digestive system. These bacteria also help to synthesise vitamin D, K, B12, folic acid and thiamine as well as assisting in the digestion of polyphenol compounds shown to protect the body against disease. Gut bacteria also produce short chain fatty acids that supply energy to the cells of your colon and have been shown to play a key role in the maintenance of health and prevention of disease (2).

What can impact on the ‘health’ of your microbiome?

Diet and lifestyle choices can impact on the diversity of bacteria found in your gut. The ‘typical’ Western diet is characterised by an overconsumption of foods high in ‘added sugars’ and ‘bad’ fats. The impact of overeating and a lack of exercise has led to an overweight nation although the complexities of weight management are not as simple as calories in and calories out.

Being overweight is a risk factor for many diseases and the physiological effects it triggers such as inflammation are now widely recognised as being a contributory factor. It’s often suggested that a diet overloaded with sugar and ‘bad’ fats encourages the growth of bad bacteria, but these effects don’t seem to be that clear cut. Another more straightforward explanation is that people who eat an unhealthy diet are less likely to eat the foods that support an environment that allows good bacteria to thrive such as vegetables, wholegrains and other high-fibre foods.

Five strategies to support the health of your microbiome

Whilst the overall quality of your diet can impact on the health of your gut, certain foods have been shown to be particularly beneficial in supporting the diversity of bacteria that live there. Lifestyle factors and the use of medication have also been shown to impact on your microbiome.

1. Don’t underestimate the effects of stress

Stress is fast becoming a common side-effect of our modern lifestyle. We all experience stress, sometimes on a daily basis, but the effects are usually short lived. Problems can arise when stress becomes chronic, not only impacting on mental health but triggering inflammation within the body (3). Stress can also increase the demand for certain nutrients such as the B vitamins and magnesium as well as influencing food choices that can result in a failure of the diet to provide everything the body needs.

Feeling ‘butterflies’ in your stomach or nausea are common symptoms of stress and illustrate how the brain is closely linked to the gut. Sadness, happiness and anger are a few examples of the emotions that can affect the gastrointestinal (GI) tract, which is sensitive to such emotions. In some cases, psychology combines with physical factors to cause pain and bowel symptoms that characterise conditions such as irritable bowel syndrome (4). Psychosocial factors such as stress can influence the actual physiology of the gut, affecting movement and contractions of the GI tract, increasing inflammation and even making you more perceptible to infection (5).

The link between the gut and brain is referred to as the gut-brain axis and the association with gut bacteria is a new area of research. Studies are beginning to unveil the potential impact this relationship between the gut and brain has on the microbiome. Mental health is just one area of research and stress has been shown to alter the diversity of gut bacteria (6). These changes also appear to be amplified when stress is more severe or prolonged. In this regard, the concept of psychobiotics is being developed and refined to find ways of targeting the microbiota to help with mental health outcomes

Don’t dismiss the impact stress has on the body. Addressing your mental health is just as important as the food you eat, exercise you take and sleep you get, all of which are intertwined. Try exploring techniques such as meditation that has been proven to help with stress. There are many apps available that can help to teach you this practice.

2. Eat prebiotic foods in your diet

Certain fibres in foods are indigestible and commonly referred to as prebiotics. Gut bacteria feed of these fibres, helping them to flourish and process by which they break them down (fermentation), produces short chain fatty acids.

The different types are prebiotic foods include:

Onions, garlic, leeks, asparagus and bananas contain inulin and fructooligosaccharides that act as prebiotics.
Oats and barley contain beta-glucans that act as prebiotics.
Starchy foods such as pasta, rice and potatoes form resistant starches (resistant to digestive enzymes) once they’ve been cooked and then cooled. Resistant starches act as prebiotics.

3. Watch your medication

Many people rely on the long-term use of medication to help manage the symptoms of their health condition. Aspirin and ibuprofen are types of Nonsteroidal Anti-inflammatory Drugs (NSAIDS) commonly used to treat inflammatory conditions such as rheumatoid arthritis, but these drugs have been shown to reduce levels of good bacteria in the gut (7).

Other medications such as antibiotics are prescribed as a short course to support the body’s ability to fight infection. These drugs are not a friend of gut bacteria as they can wipe out swathes of both good and bad. In certain cases, such as severe bacterial infections, they’re required to help the body recover but are of no use in fighting viral infections such as colds or flu.

Using probiotics alongside certain medications such as NSAIDS or after a course of antibiotics can help to re-balance your microbiome.

Another interesting issue surrounding antibiotics is their extensive use in the farming of food animals. The issue is a topic of debate but eating less meat and choosing better quality meat may not only be better for your health but reduce the transmission of antibiotics through the food chain.

4. Include probiotic foods in your diet

Strains of bacteria that have been shown to have a positive health benefit are referred to as probiotics. Bacteria from the Lactobacillus and Bifidobacterium family are some of the most widely researched strains. One of the most common probiotic foods is live yoghurt, which contains strains such as Lactobacillus Acidophilus and Lactobacillus Casei. These strains are also found in yoghurt ‘shot’ drinks that have become very popular. When you’re choosing live yoghurt or yoghurt products try opting for those that are low in sugar.

Fermented foods such as kimchi, kefir and miso also contain strains of bacteria that can support good gut health. These foods are now widely available in most supermarkets.

5. Take a probiotic supplement

Probiotic supplements offer a way of delivering large doses of specific bacteria to the gut. Stick to preparations that contain well researched strains such as Lactobacillus and Bifidobacterium in a dose of at least 10 billion bacteria per serving. To help with their transit to the gut, avoid taking with hot food and drinks or alcohol that can destroy them.

As the research linking gut bacteria to health and disease outcomes evolves, so does the potential role of probiotics supplements. Their use and efficacy have recently come under scrutiny, but there’s still plenty of good quality research that points towards their beneficial role in health.

Prevention and treatment of diarrhoea

Bacterial strains such as Lactobacillus Rhamnosus and Lactobacillus Casei have been widely researched for their ability to prevent and reduce the severity of diarrhoea. Research published in the Journal of the American Medical Association showed that taking probiotics helped reduce the risk of diarrhoea associated with antibiotic use by 42% (8). Further research published in the Lancet showed that probiotics helped to reduce the risk of travellers’ diarrhoea by 8% and from all other causes in adults by 26% (9).

Immunity

The cells found in the gut are thought to make up almost 70% of the entire immune system, so it makes sense that it’s inextricably linked to immunity. Research has shown how probiotic supplements containing certain strains can promote the production of antibodies. The same strains have also been shown to stimulate the activity of immune cells such as natural killer cells and T-lymphocytes that help to regulate immune responses.

Research has shown how probiotic supplements may prove beneficial for upper respiratory tract infections such as colds, coughs and flu. Research published in the British Medical Journal found that children who regularly took probiotics (Lactobacillus GG) had 19% fewer infectious diseases over three months compared with those that didn’t (10).

Obesity

This is new area of research and the question of whether obesity is linked to gut bacteria is not yet answered. Data suggests that the composition of bacteria in the gut differs between people who are obese and those that are lean (11). It’s also been shown that the typical Western-style diet rich in fat and refined carbohydrates may even increase the strains of bacteria linked to obesity (12). Research has provided several potential reasons why the diversity of bacteria in the gut may be linked to obesity. Certain bacteria are involved in the digestion of carbohydrates and fats (13), whilst others have the potential to increase inflammation in the body (14). Other may impact on the production of hormones that influence appetite (15).

Whilst in its early stage, this research highlights the future potential for probiotic supplements as part of personalised nutrition guidance to help in the fight against obesity.

Essential steps to good gut health

The bacteria in your gut play a role in health that’s essential to life. New research not only helps to confirm this but is exploring the many benefits that go beyond digestion. Diet and lifestyle can both influence the diversity of bacteria in your gut and this can have a negative impact on your health. Following a healthy balanced diet will help to maintain the health of your gut and the bacteria that reside in it as will addressing lifestyle factors such as stress. Research into the use of probiotic supplements is ever evolving but they can provide a useful way to help maintain the balance of bacteria in your gut.

Healthy gut plan

Maintain a balanced diet and try to avoid foods high in sugar and ‘bad’ fats.
Eat wide variety of plant-foods such as vegetables, nuts, seeds and wholegrains that are high in fibre and support efficient digestion.
Include prebiotic foods in your diet – onions, garlic, bananas, oats, barley.
Include probiotic foods in your diet – live yoghurt, kimchi, kefir and miso.
Use relaxation techniques to address the issue of stress.
Factor the use of medication into your diet and the effect on gut bacteria.
Take a probiotic supplement that includes strains such as Lactobacillus and Bifidobacterium in a dose of at least 10 billion bacteria.

References

Video – Launch of Uniquely You

13Nov13th November 2015 By Rob Hobson

This week saw the launch of Uniquely You from Healthspan. I spoke with Tracey McAlpine from Fighting Fifty about the product.