Work related stress can alter biochemistry.

The European Heart Journal has unveiled evidence that suggests long-term elevated stress in the workplace can alter the body’s biochemistry leading to a greater risk of coronary heart failure. Urbod Nutritionist, Amanda Michie talks about how stress affects our body and simple ways to improve stamina and relieve tension via diet and relaxation.

“When we experience stress, our bodies are in “fight or flight” mode. This is a primeval response that arises in the body during stressful or threatening situations. Today our threats or dangers are not a sabre-tooth tiger or a tribal battle, rather an insurmountable work load, an irritating work colleague, or a looming redundancy. During stress, our body releases sugar stores into the blood stream, muscles tense, blood thickens and eyes dilate- all this so we can be ready for fighting or running away from our threat, however, our body does not put these things to good use as we sit at our desks. These stress hormones are produced by the body at the expense of its daily repair and maintenance tasks such as digesting, elimination, fighting infection and cleaning. Vitamins and minerals are used up rapidly during times of stress, especially the B vitamins and the minerals chromium, magnesium and zinc.

Making small changes to your diet can help your body cope better with stress and can improve your energy levels.

Start with drinking at least 1.5 litres of water per day as dehydration can cause fatigue and stops the cells from working so effectively.

Eat little and often- 3 small main meals and 2 snacks per day to keep your blood sugar topped up. During stress, the body experiences blood sugar swings which can stop you from dealing with stress so easily. Low blood sugar can make you feel tired and reaching out for unhealthy snacks which can further imbalance your blood sugar.

Have healthy snacks in your draw at work: nuts and seeds, oatcakes, sugar-free nut & seed bars, piece of fruit, crudités such as carrots, cucumber with a healthy dip such as hummus, guacamole etc.

Increase foods rich in B vitamins which help with production of stress hormones: foods such as beans, peas, brown rice, watercress, salmon, cabbage, lamb, lentils.

Take a walk in the park or gardens at lunchtime. Nature has an amazing ability to calm the mind.

Every couple of hours turn your mind off from work and imagine a place far away that induces a sense of peace and calm. Imagine lying on a beach with the sound of gentle waves lapping the shore; walking in the mountains breathing in the fresh air. Five minutes of calm can reduce your blood pressure and allow you to deal with the situation more effectively.

Exercise is the best way to relive tension. It helps the body release pent-up stress hormones and helps the mind to switch off from work. Aim to do at least 20 minutes a day even if you get off the bus/tube early and walk the rest of the way home."

Nutrition for optimum health- Acid/Alkaline balance

Millions of biochemical reactions take place within our cells. During metabolism, acid by-products are formed and the body’s buffering systems work to maintain the pH in the body. Optimal pH levels vary from cell to cell depending on the organ in which it is located. For example, the skeletal muscles work best at a pH of between 6.9 and 7.2 and the blood has a narrow pH range of between 7.35-7.45.

"Our modern diets are generally acid–forming" says Urbod Nutritionist, Amanda Michie who works in a clinic in the City. "Foods such as meats, dairy, grains, processed foods such as pastries, cakes and fast food produce an acidic residue when metabolised in the body. This is not to be confused with the literal acidity of a food such as lemons which contain citric acid. Citric acid is metabolised in the body to produce an alkaline residue. Our diets should be made up from approximately 70-80% alkaline-forming foods from fruit and vegetables and 20-30% acid-forming foods. Consumption of too many acid-forming foods can lead to poor health in the long term."

Calcium supplementation linked to cardiovascular abnormalities.

Recent research published in the British Medical Journal (15th January 2008) suggests that calcium supplementation increases the risk of adverse cardiovascular events such as stroke, heart attack and angina. 1471 postmenopausal women took part in the trial, of which 739 took a placebo whilst the remainder took a calcium supplement. The results clearly demonstrated that heart attacks, stroke and sudden death were more common among those taking the calcium supplements.

See link for more information.

"This is a very interesting study" says Urbod Nutritionist Amanda Michie. "Calcium plays an essential role in many reactions in the body. It is necessary for nerve transmission, contraction of muscles, blood clotting, bone health and helps iron to be used properly. It is also vital for normal heart function. However, calcium does not work alone. It works synergistically with the mineral magnesium in regulating nerve transmissions vital for a heart beat. It is important to understand that in nature, vitamins and minerals are not found in isolated forms; rather they form part of a complex group of enzymes, co-enzymes, antioxidants and trace elements many of which are yet to be discovered. They all help each other to perform its job and to protect the other from oxidation and other harmful reactions. Supplementation should be used with care especially when used in high-dose isolated forms."

Cholesterol protects against infection.

Despite the information we read in the media about cholesterol being bad for us, we are in fact dependent on it for our survival. An interesting article published in last month’s Complementary and Alternative Medicine (CAM) magazine revealed new evidence that people with high cholesterol are more likely to live longer.

In 19 large studies, there was an increased risk of dying from respiratory and gastrointestinal diseases where there was low cholesterol. Another study involving 2446 HIV negative males were involved in an 8 year research project. At the end of the study, 140 of them tested positive for HIV and those who had low cholesterol at the beginning of the study were twice as likely to be HIV positive in comparison with those who had the highest cholesterol.

To learn more click here

7 Simple Steps to Detoxing

Many of us have abused our bodies with rich food and copious amounts of alcohol this festive season. The New Year gives us the opportunity to make a fresh start when it comes to our health. Detoxing is one way to regain our energy and rediscover that childhood vitality that many of us have lost. Detoxing does not have to be painful and boring. In fact, by making small changes to your diet and following these 7 simple steps may put a spring back into your step and a smile back onto your face within a couple of weeks.

1. Drink 2 litres of water a day (tea, coffee and fizzy, sugary drinks do not count but herbal teas do). Water re-hydrates the cells and helps the exchange of nutrients into and toxins out of the cells. Wake up to hot water with a squeeze of lemon. Lemon is very cleansing and stimulates the gall-bladder which is involved in clearing toxins out of the liver. Aim to have hot water and lemon 4 times per day.
2. Increase liver-loving foods such as broccoli, cabbage, brussel sprouts, Kale, beetroot, Jerusalem artichoke, onions and leeks. They contain compounds that help support the liver and digestive tract, helping detoxification and improving absorption of nutrients.
3. Increase foods rich in wholegrain fibre such as brown rice, quinoa, millet and oats. These types of fibre are very effective at binding to toxins in the intestine and carrying them out of the body.
4. Cut out sugar and artificial sweeteners. Hidden sugars and sweeteners are found in chocolate, cakes, cereal bars, cereals, sauces and some packet foods. Sugar and sweeteners can disrupt blood sugar balance which can affect appetite and mood. Sugars also feed the bad bacteria in your gut which release their toxins causing infections, irritable bowel and lowered immunity.
5. Cut out hydrogenated or trans-fats found in some margarines, pastries, pies and cakes. These fats put a strain on your organs and are linked to a host of other health problems.
6. Reduce animal proteins (meat and dairy) and replace with vegetarian proteins (lentils, beans, chickpeas, soya). Vegetarian proteins contain more fibre and nutrients to help stabilise blood sugar and that are supportive of detoxification.
7. Exercise gently- walking, swimming, light jogging, yoga and tai chi can improve circulation, re-energise your body and increase detoxification. Jumping on a mini trampoline for 10 minutes a day is an excellent way of burning the calories and improving circulation to help you feel more energetic and to rid yourself of unwanted fatty deposits.

UrBod Nutritionist Amanda Michie Dip.ION (mBANT) offers Nutritional consultations right in the heart of the City of London, EC2. Amanda has written this great e-book on simple ways of detoxing and re-energising your body this New Year.

To get this FREE e-Book Detox-UrBod click here .