Eating fish may reduce risk of brain abnormalities

People who eat plenty of fish have fewer brain abnormalities according to new research. The brains of volunteers were studied using an MRI scan and then followed up 5 years later with a second scan. The researchers found that the risk of having 1 or more abnormalities was lower among individuals who consumed tuna and other fish 3 or more times a week compared with those who ate fish less than once a month. They also found that baked fish appeared to be beneficial while fried fish was not. The results were adjusted for other risk factors such as lifestyle. “This is interesting research” says Urbod Nutritionist, Amanda Atkins “We already know that omega 3 fats are beneficial to the function of the brain but this is visionary subclinical evidence that fish oils could be beneficial to the structure of the brain”.

Childhood dairy consumption benefits bone health

A new study has shown that 2 or more servings of dairy a day in childhood is associated with higher mean Adolescent Bone Mineral Content and Bone Area .

“Dairy is a rich source of Calcium which is necessary for bone health and growth” says Urbod Nutritionist Amanda Atkins.

“However, calcium can also be found in fish and green leafy vegetables such as spinach and spring greens. It must be recognised that calcium is not the only nutrient important for bone health. Vitamin D, Magnesium and Boron are also important and are found in a varied diet of fish, fruit, vegetables, whole grains and legumes."

5 steps to lowering blood pressure

Urbod Nutritionist, Amanda Atkins, talks about 5 easy steps we can take to lower our blood pressure:

Reduce salt in your diet. Western diets contain too much salt. The maxiumum ecommended daily amount is 6g per day but as a nation we consume more than this. High levels of sodium can increase water retention which in turn increases blood pressure. Use spices and herbs to flavour dishes and avoid eating too much packet and takeaway foods as these tend to contain high levels of salt.

2. Improve your exercise routine. Exercise helps the heart grow stronger which allows more blood to be pumped around the body with less effort. Aim to exercise 3-4 times per week for 30 minutes each session.

3. Increase your fruit and veg intake as they tend to be rich in potassium, a mineral that helps lower blood pressure. The plant chemicals found in fruit and vegetables tend to help protect the heart and arteries against high blood pressure and encourage dilation of the arteries.

4. Reduce saturated fat intake by limiting processed foods and trying to eat fresh, homemade food as much as possible Grilling or baking food is better than frying and aim to swap 3 portions of meat for fish, one of which should be oily fish.

5. Cut down on teas and coffees and other caffeinated drinks. Consuming these drinks can increase blood pressure considerably. Introduce herbal teas or decaffeinated drinks instead.

Green Tea and onions good for the cardio-vascular system

A recent study has shown that compounds found in green tea and onions help to relax and dilate blood vessels says Urbod Nutritionist, Amanda Atkins.

Two compounds found in green tea and onions, namely quercetin and epicatechin have been shown to increase nitric oxide production from cells. Nitric oxide is used by cells which line the blood vessels to signal surrounding muscle to relax and dilate which help lower blood pressure and ease the strain on the arteries.

Garlic can kill MRSA bug

The University of East London has revealed that a compound called allicin found in garlic is highly effective at killing the MRSA bug. Patients who had MRSA-infected wounds were asked to take up to 1350mg of stabilised allicin capsules daily along with a topical allicin spray or cream. Results showed there was a 100% recovery rate from the infection which occurred between 4 and 12 weeks after starting treatment.

Allicin is a sulphur-based compound that penetrates the bacteria cell wall and interferes with its metabolic processes says Urbod Nutritionist, Amanda Atkins. Unlike antibiotics, allicin only attacks harmful bacteria leaving beneficial flora intact.

Yoghurt can help stop bladder cancer.

Two servings of yoghurt per day can reduce the risk of developing bladder cancer by up to 40% according to new research.

Researchers in Sweden have shown how cultured milk products such as yoghurt can reduce the risk of cancer in men by 36% and in women by 45% says Urbod Nutritionist, Amanda Atkins. Yoghurt contains bacteria called lactic acid which is believed to be the protective compound. A healthy gut flora is the cornerstone to health says Amanda: fermented foods such as yoghurt, miso, tempeh or sauerkraut contain many strains of beneficial bacteria that are vitally important for immunity and general gut health.

The anti-ageing powers of Basil

Holy basil is closely related to the herb commonly used in western cooking. Holy Basil has long been used in Ayurvedic medicine and a recent study showed that it has powerful anti-oxidant effects especially on the heart, brain and liver and therefore can be used as a youth-promoting substance says Urbod Nutritionist, Amanda Atkins.

Pine Bark reduces menstrual pain

Pycnogenol is a pine bark extract from the French Martime pine tree. A study published in the Journal of Reproductive Medicine has shown that women taking Pycnogenol in supplement form experience less pain during menstruation.

Painful periods are caused by inflammation and can present with heavy bleeding, discomfort and bloating says Urbod Nutritionist, Amanda Atkins. While Non Steroidal Anti Inflammatory Drugs (NSAID’s) such as asprin or ibuprofen can reduce pain, they do not address the cramping and spasms associated with painful periods and can cause unwanted side effects such as gastric problems. Pycnogenol is a natural anti-inflammatory containing procyanidins, bioflavonoids and organic acids which help reduce inflammation and can also be used to reduce symptoms caused by painful periods and endometriosis.

Risk of cataracts is reduced by intake of yellow or dark green leafy vegetables

A recent study has shown that women who have a higher dietary intake of lutein and zeaxanthin, found in yellow or dark green leafy vegetables and more vitamin E from food and supplements have a lower risk for developing cataracts says Urbod Nutritionist, Amanda Atkins. Free radicals from pollution, smoke or as a result of a poor diet can damage lens proteins and fibre cell membranes but specific antioxidants found in certain foods can protect against this damage.

Binge Drinking May Increase Risk for Metabolic Syndrome

Metabolic Syndrome is defined as having 3 or more of the following conditions:
Impaired fasting glucose/diabetes mellitus, high triglyceride levels, abdominal obesity, high blood pressure, and low high-density lipoprotein (HDL) cholesterol levels.

New research published in the Online First Issue of the Journal of Clinical Endocrinology & Metabolism shows that excessive drinking and binge drinking increases the risk for Metabolic Syndrome. “Binge drinking is defined as consuming more than 7 units in one go for women and more than 10 units in one go for men” says Urbod Nutritionist, Amanda Michie.

The problem with binge drinking is that it puts huge strain on the liver and it also raises blood sugar levels considerably which can lead towards poor blood sugar control and insulin resistance.

Vitamin C Intake May Reduce Fracture Risk

Research presented at the American Society for Bone and Mineral Research Annual Meeting this month showed that supplemental use of vitamin C is associated with a reduced risk for hip and nonvertebral fracture.

“Vitamin C is one of the nutrients important for bone health” says Urbod Nutritionist, Amanda Michie

“..however, other nutrients such as calcium, vitamin D, magnesium and boron, to name but a few, are other equally important vitamins and minerals necessary for strong, healthy bones as well as regular weight -bearing exercise.”

Preeclampsia risk reduced by high fibre diet

New research has unveiled evidence that women who eat plenty of fibre during early pregnancy have a reduced risk of subsequent preeclampsia compared with those who eat little fibre. Preeclampsia is a dangerous condition that causes high blood pressure in the mother and baby. Dyslipidimia, which is an unhealthy blood lipid profile, is a common clinical characteristic of Preeclampsia. A high fibre diet may help to normalise dyslipidimia and therefore reduce the risk of preeclampsia. Urbod Nutritionist, Amanda Michie, talks about the best sources of fibre:

“Fibre is important because it binds to and assists elimination of cholesterol and excess fat from the gut. The best sources of fibre are soluble forms from oats and most fruit and vegetables such as lentils, apples, bears, and citrus fruit”

Drinking tea protects against cognitive decline.

Many epidemiological studies have associated tea with various health benefits, however results of a new study reported in the American Journal of Clinical Nutrition showed that drinking tea was associated with a lower prevalence of cognitive impairment. Urbod Nutritionist, Amanda Michie, tells us why we should be drinking tea without the milk:

“Tea contains antioxidants that are believed to protect the brain against free radical damage, however adding milk to your tea reduces the activity of the antioxidants so it is best to drink your tea black.”

Better weight loss for those on Low-Carb or Mediterranean Diet.

A two year study on the affects of different diets on lipid and glycaemic control has shown that both a low-carbohydrate and the Mediterranean-style diet are more effective than a low-fat diet.

“The best diet for health and losing weight is the Mediterranean diet" says says Urbod Nutritionist, Amanda Michie. "This is because the Mediterranean diet consists mainly of fish, lean meat, fruit, vegetables, legumes and plenty of oils. The problem with low-carb or low- fat diets is that they can be damaging to long term health because they tend to be very acidic due to the increase in protein foods. Acidic foods disrupt the body’s use of alkaline minerals such as potassium, sodium, magnesium and calcium which can lead to various health problems. Good fats are essential for maintaining many systems in the body such as weight loss and metabolism so a fat-free diet is not the best way to lose weight or stay healthy."

Chronic Migraine linked with vitamin D deficiency.

New research shows that vitamin D deficiency is common in people suffering from chronic migraine. The observational study also showed that the longer the individual had chronic migraine, the more likely they were to be vitamin D deficient. While vitamin D deficiency is associated with a variety of diseases such as high blood pressure, Multiple Sclerosis, fibromyalgia, depression, and heart attack, it has not been associated with chronic migraine until now says Urbod Nutritionist Amanda Michie.

Green leafy vegetables and fruit reduce risk for diabetes in women.

A study reported in Diabetes Care has unveiled evidence that women who eat plenty of green leafy vegetables and fruit reduce their risk of developing type II diabetes, whereas, a high intake of fruit juice was associated with a higher risk of developing the disease.

"Green leafy vegetables such as spinach, broccoli, cabbage and kale are rich in nutrients such as magnesium and fibre which play an important role in maintaining blood sugar balance" says Urbod Nutritionist Amanda Michie.

"Type II diabetes can result from blood sugar swings and insulin resistance caused by regular consumption of refined foods and sugary drinks. Although fruit juices can count towards one portion of fruit and vegetables per day, they are still very high in fructose, a fruit sugar, and contain no or very little fibre so they get absorped very quickly. Fruit juice should be diluted with water to avoid surges in blood sugar."

Probiotics may increase a child's resistance to infection

A new study published in the journal Paediatrics has reported that probiotics and prebiotics may increase a child’s resistance to infections of the respiratory tract.

Probiotics are live microorganisms that are similar to beneficial microorganisms or bacteria that live in the human gut. Prebiotics are non-digestible food ingredients that either feed or stimulate growth and activity of the beneficial microorganisms already present in the gut says Urbod Nutritionist, Amanda Michie. It is thought that these microorganisms have an immune-modulating effect and so are important in fighting infection.

Highly processed foods increase risk for cardiovascular events later in life.

Highly processed, nutrient-depleted, calorie-dense diets lead to surges in blood glucose and lipids which can trigger inflammation, endothelial dysfunction and hyper-coagulability says a report from The American College of Cardiology. These abnormal changes in blood sugars and lipids are an independent predictor of undesirable cardiovascular events later in life.

However, favourable changes to the diet show an immediate improvement in abnormal metabolism says Urbod Nutritionist, Amanda Michie. A diet high in fibre and plant based foods and low in processed foods help to normalise blood sugar, triglyceride levels and lower inflammation.

Eating oily fish reduces risk of eye disease

The Archives of Opthalmology has recently published evidence that eating foods rich in omega 3 fatty acids is associated with a reduced risk of age-related macular degeneration (AMD). Results showed there was a 38% reduction in risk of late AMD among people with a high intake of oily fish while eating fish twice a week was associated with a reduced risk of early and late AMD.

The nerves that feed the retina of the eye are largely made up of these long-chain omega-3 fatty acids says Urbod Nutritionist, Amanda Michie. Oily fish such as salmon, herring, sardines and mackerel should be eaten three times per week. Vegetarians should get their omega 3 intake from nuts and seeds and cold compressed oils such as flax oil.

Tea and coffee may protect against stroke

A large observational study showed that smokers who consume 8 or more cups of coffee per day had a 23% lowered risk of stroke and those who drank 2 or more cups of black tea daily had a 21% lowered risk of stroke compared with those who drank little or none or these drinks.

Tea contains large levels of polyphenols, a type of antioxidant which helps prevent oxidation of bad cholesterol and some research suggests that coffee helps reduce inflammation says Urbod Nutritionist, Amanda Michie. However heavy caffeine consumption can cause blood sugar swings which can leave you feeling tired and irritable often leading to cravings for more caffeine or sugary foods so it is better to get your antioxidants from a variety of sources other than relying on tea or coffee for your daily intake.

Vitamin D deficiency causes caridiovascular disease.

A new study published in the Archives of Internal Medicine suggests that there is a link between low levels of vitamin D and cardiovascular dysfunction. It is believed that approximately 50-60% of people do not have satisfactory levels of vitamin D due to decreased outdoor activity, global dimming and a poor dietary intake. Low vitamin D status has been linked with high blood pressure, immune dysfunction and cancer.

“Vitamin D is important for many processes in the body including bone health and immune function. This recent research highlights its importance in cardiovascular health. The best source of vitamin D is from sunlight but food sources include eggs, herring and sardines says Urbod Nutritionist Amanda Michie.

Mediterrancean diet can prevent diabetes

Mediterranean diet can prevent diabetes

New research from Spain has unveiled evidence that a Mediterranean Diet can help prevent development of diabetes even amongst those most susceptible such as family history says Urbod Nutritionist, Amanda Michie.

"The Mediterranean diet contains high levels of monounsaturated fats through consumption of olive oils and vegetables. The diet also focuses on a high intake of legumes (beans, lentils, peas, pulses), nuts and fish with low intake of meat and dairy which are rich in saturated fats. Moderate alcohol intake is also a feature which usually includes wine which is rich in antioxidants.

It is important to have a balanced intake of fats in the diet. However, in the UK, we tend to eat more of the saturated fat in the form of dairy and processed meats so this may be why diabetes is on the increase in the U.K.

Increase in vitamin D deficiency and Rickets says new study.

There is a rising concern about vitamin D deficiency and rickets among infants and children in parts of the United States, England, Greece and Canada says Urbod Nutritionist, Amanda Michie.

A recent study published in the Archives of Paediatrics & Adolescent Medicine reported that predictors of Vitamin D deficiency were: breast-feeding without supplementation and less intake of milk among toddlers. The question is why are we not getting enough vitamin D from natural sources?

The main source of vitamin D is from sunlight. It can be stored in the liver and fatty tissue but it is believed that this storage does not withstand the winter months especially in the Northern Hemisphere. Vitamin D is vitally important for improving mood, bone health, fertility, immune function and energy levels. Our ancestors acquired enough vitamin D due to frequent & consistent exposure to sunlight and a diet rich in vitamin D from organ meat, oily fish and seafood. Our diets today contain very little organ meats or oily fish and because of the trend towards low-fat foods, Vitamin D intake is exceptionally low among certain groups of people.

Desk-bound jobs and an indoor-culture is part of our modern life, however by making small changes to our routine and eating habits may make the difference to our health and wellbeing. Exposing your skin to 20 minutes of sunshine (or light cloud) per day and making sure your diet is rich in oily fish, seafood and eating organ meat or egg yolks if you are a vegetarian could help to improve your vitamin D status.

Tea improves artery health

A recent study found that drinking three or more cups of tea a day can help improve the health of arteries says Urbod Nutritionist, Amanda Michie. The French researchers used ultrasound to look at the lining of women’s arteries and found that those who drank 3 or more cups of tea per day were less likely to have a build-up of plaque.

Tea contains antioxidant compounds called catechins a type of flavanoid that prevent oxidation of fats. Oxidised fats are stickier than non non-oxidized fats and are more likely to cling to the artery wall which can cause thickening of the arteries. It is also believed that other compounds in the tea prevent cholesterol from being absorped in the gut.

Milk consumption linked with acne in adolescent girls

A study published in the journal Dermatology found a positive association between intake of milk and acne amongst teenage girls.

“For certain people, milk can aggravate skin conditions such as acne or pimples says Urbod Nutritionist Amanda Michie. Milk contains androgenic hormones and other bioactive compounds such as Insulin-like Growth Factor-1 (IGF-1) which promote secretion of sebum and stimulate the growth of certain skin cells implicated in acne. From a Nutritional perspective, the best way to tackle acne is to eat plenty of fresh vegetables, salads and some fruit; reduce sugars (as a sugar-laden diet stimulates IGF-1) and cut out hydrogenated fats. Saturated fats from dairy and other animal products should be eaten in moderation and replaced with oily fish and vegetarian sources of protein such as tofu, eggs, seeds and legumes such as beans, peas and pulses."

Fruit and green vegetable consumption lowers Endometriosis risk.

New research published in Europe’s leading reproductive medicine journal, Human Reproduction, demonstrates that eating more fruit and green vegetables and reducing red meat consumption may lower the risk of endometriosis in women. More specifically, results showed there was a 40% reduction in risk of endometriosis for women who ate a high volume of green vegetables and fresh fruit and there was a 80-100% increase in risk for women who had a high intake of red meat such as beef or ham. Urbod Nutritionist, Amanda Michie explains why:

“Fruit and vegetables contain compounds that help reduce inflammation and pain whereas red meat is more likely to cause inflammation and aggravate symptoms of Endometriosis. Other compounds called phyto-estrogens help to reduce circulating oestrogens in the body whereas red meats can increase oestrogens in the body. Oestrogen dominance is believed to be a causal factor in endometriosis.”

High Glycemic Index Diet May Increase Breast Cancer Risk

High Glycemic Index diet may increase risk of developing breast cancer says Urbod Nutritionist, Amanda Michie who practises in The City and Canary Wharf.

Over 60,000 post-menopausal women completed a diet history questionnaire that detailed food consumption such as carbohydrate intake. Results showed that consumption of high GI or rapidly absorbed carbohydrate foods was associated with a breast cancer risk among overweight women. More specifically, there was a direct link between the Glycemic load of the diet and breast cancer.

The glycemic load of food determines how much insulin is released in response to glucose, from carbohydrate food, entering the blood stream. A food that raises blood glucose levels rapidly will result in a large amount of insulin being pumped into the blood stream in order to get the glucose into the cells and out of circulation. It is hypothesized that chronically elevated levels of insulin stimulate cell division and tumour growth. This research is consistent with previous studies in this area.

Binge drinking has different health affects on men and women

Alcohol consumption has different affects on men and women a new study has revealed. Women who drink heavily are at increased risk of an enlarged heart whereas men experience more arterial and ventricular stiffness.

“Women are more susceptible to developing liver disease than men” says Urbod Nutritionist Amanda Michie. “This is because women tend to be smaller and produce fewer liver enzymes. Alcohol depletes the body of essential nutrients, especially the B vitamins which are important for energy and liver detoxification. We hear on the news that drinking red wine is good for us, but this does not mean a bottle of red wine a night is good for us. A glass of red wine a few times a week may be beneficial for our health because of its high antioxidant contents, however more than a few glasses each week will have a negative affect on our health due to its toxic potential on the liver and other organs, especially the heart."

Breakfast as the main meal of the day may help with weight loss.

A study published in the American Journal of Epidemiology has unveiled evidence that suggests that eating more calories at breakfast and less calories later in the day may help to maintain a healthy weight in middle aged adults.

Many people prefer to skip breakfast and wait until mid morning or lunchtime before eating.

Urbod Nutritionist, Amanda Michie who practises in the City and Canary Wharf tells us why:

"Skipping breakfast is counter-productive as it slows down your metabolic rate. Calories consumed in the morning will be burned off during the day wheras food eaten later in the day or evening tend to be stored especially if you have a sedentary desk-job. Also, skipping breakfast means you are more likely to eat more at the next meal because you are starving. This is when calories are more likely to be stored as fat in anticipation of the next long stint without food."

Did you know that skipping breakfast is associated with low levels of physical activity and high levels of soft-drink consumption?

Did you know that obese women tend to consume fewer calories in the morning compared with lean women?

As the old saying goes: Breakfast like a King, Lunch like a Prince and Dine like a Pauper.

Flavanols and plant sterols in chocolate beneficial to cardiovascular health.

The Journal of Nutrition has published new research showing that dark chocolate supplemented with plant sterols are supportive of cardiovascular health by helping to lower blood pressure and cholesterol. Previous studies have shown that flavanols found in cocoa products improve insulin sensitivity and blood pressure; however dark chocolate supplemented with plant sterols helped reduced LDL cholesterol as well as blood pressure within eight weeks among subjects who ate dark chocolate regularly.

Urbod Nutritionist, Amanda Michie, explains: “Flavanols are compounds that boost levels of nitric oxide in the body. Nitric oxide is needed for maintaining healthy blood pressure by opening up the arteries and allowing good blood flow. Flavanols are a subgroup of antioxidant compounds that play an important part in cardiovascular health and are mainly found in plant based foods and drinks such as grapes, black tea and cocoa found in dark chocolate. Plant sterols are found naturally in all kinds of fruit and vegetables and they help to lower cholesterol by binding and removing excess cholesterol in the gut. Someone wanting to improve their cardiovascular health should aim to have a diet rich in coloured fruit and vegetables as these tend to contain an array of antioxidants and plant sterols. Chocolate should not replace a healthy diet."

Decline in cognitive function linked with reduced folate intake

Current research shows that there is an independent association between homocysteine levels and the risk of developing dementia. A recent study published in The American Journal of Clinical Nutrition has unveiled evidence that a folate deficiency may precede diseases such as Alzheimers and Vascular Dementia. “Folate among other vitamins helps to keep homocysteine at a safe level. It is predominantly found in green leafy vegetables such as spinach, broccoli, cabbage, and kale” says Urbod Nutritionist Amanda Michie who works in the City.

Although the studies linking elevated homocysteine, low folate and early onset dementia are predominantly population-based, the evidence strongly suggests that a lack of folate in the diet can lead to an elevated homocysteine level which is an independent risk factor for cardiovascular disease and most likely, early onset dementia.

Recurrent thrush linked with elevated blood sugar.

A study published in the American Journal of Obstetrics and Gynaecology has found that women suffering from recurrent vaginal thrush tend to have an impaired glucose tolerance (IGT). IGT means that people have higher than normal blood glucose levels due to reduced insulin sensitivity or impaired secretion of insulin. “Insulin resistance can lead to diabetes if not controlled via diet and exercise” says Urbod Nutritionist, Amanda Michie. “Elevated blood sugar can also cause other health problems such as recurrent vaginal thrush, poor skin condition and frequent infections. Maintaining a balanced blood sugar by eating complex carbohydrates, adequate protein and cutting down on sugary, refined foods and caffeinated drinks as well as regular exercise can help to improve insulin sensitivity.”

Consumption of berries beneficial for Urinary Tract Infections

A study published in the American Society for Clinical Nutrition has demonstrated that consumption of certain foods can help lower the risk of re-ocurring Urinary Tract Infections (UTIs). Foods that were shown to be protective of UTI included berries, apples, cherries and plums but berries had the most protective effect. “Berries are rich in flavonols” says Urbod Nutritionist, Amanda Michie. “Flavonols are compounds that inhibit harmful bacteria from sticking to the lining of the bladder”.

To read the full research paper click here.

Weight around the middle in midlife increases risk of dementia later in life.

Having a large belly is an independent risk factor for dementia a recent study has shown. A large population–based study from researchers at Kaiser Permanente Division of Research in California, have unveiled evidence showing that weight stored around the middle in midlife triples the risk of dementia later in life.

“This is interesting research” says Amanda Michie, a Urbod Nutritionist working in the City and Canary Wharf. “It is well known that carrying weight around the middle is an independent and more potent risk factor than total body obesity for type 2 diabetes, insulin resistance, and coronary heart disease, however up until now, uneven weight distribution has not been associated with risk of dementia. Essentially carrying weight around the middle is due to an imbalanced blood sugar. Eating the correct type of foods at the correct time of day and ensuring you get a good night sleep is just as important as exercising and stress management in resolving weight gain around the belly area.”