Are you gaining weight around the middle?

If you are an apple shape and tend to put on weight around your middle, you will be pleased to know that it can be solved by maintaining an even blood sugar says Urbod Nutritionist, Amanda Michie. Blood sugar balance is fundamental for appetite control and weight loss. The level of glucose in your blood determines your appetite. When blood sugar drops, due to skipping meals or following a surge in glucose from over eating or sugary, refined foods, you feel tired, irritable and start reaching for the foods and drinks that you shouldn’t such as chocolate, biscuits, a can of coke or a cup of coffee. The surge in glucose from these types of food and drink ends in a dramatic drop in blood sugar and so the cycle continues. The problem with an imbalanced blood sugar is that it is host to many health problems including weight gain. Blood sugar swings trigger the hormone cortisol, which releases stores of glucose into the blood stream, however unless you are using up the glucose in the form of exercise, your body will store the excess as fat around the waist.

In order to maintain balanced blood sugar, the key is to cut back on sugary foods and replace them with complex carbohydrates from oats, whole grains, unsalted nuts or seeds, fruit such as apples and legumes such as lentils or beans. Unrefined, high fibre foods help to slow down the release of glucose into the blood stream which prevents a surge in blood sugar levels. Combining complex carbohydrates with protein slows down the release of glucose even further, providing the blood stream with a constant supply of energy over a longer period of time. So to keep the fat off your waist, combine complex carbohydrates with proteins, cut back on the caffeine, sugary drinks and snacks, take daily exercise and never skip meals!

Amanda works as a Nutritonist for Urbod and specialises in Female Health. She practises from clinics in the City and Canary Wharf.

DHEA improves brain function in women.

The journal of Clinical Endocrinology and Metabolism have published new research suggesting that higher levels of a natural-occurring compound in the brain called dehydroepiandrosterone sulphate (DHEA) is linked with improved brain function in women.

“Production of DHEA reaches peak levels during your 20’s” says Urbod Nutritionist, Amanda Michie.

“This recent research shows that it has neuroprotective and memory enhancing properties but DHEA is also necessary for energy levels, bone health, and maintaining sex drive so it is really a general marker of good health. Although we cannot obtain it directly from food, it is made in the body by the adrenal glands and can be suppressed when cortisol levels are elevated. Cortisol is a hormone released in response to stress and when there is a drop in blood sugar. Managing stress via relaxation and exercise and maintaining balanced blood sugar via diet are two important measures you can take to sustain your levels of DHEA naturally."

Amanda works as a Nutritionist for Urbod in the City of London and Canary Wharf.

Moderate alcohol consumption strongly associated with breast cancer

Many studies have demonstrated that there is a direct association between moderate alcohol consumption and the occurrence of breast cancer. This is largely due to alcohol’s effect on plasma oestrogens: alcohol consumption is linked with higher circulating oestrogens and elevated oestrogens are linked with a higher risk of breast cancer.

The Women’s health study (United States, 1992-2004) showed that 10g or 0.75-1 drink of alcohol per day was significantly associated with a 9 percent increase in risk of developing invasive breast cancer. The risk increased with an increase in alcohol consumption.

A protein made in the liver called sex-hormone binding globulin (SHBG) binds to hormones to regulate levels in circulation. Nutritionist Amanda Michie talks about how diet can help the body produce these binding proteins.

“Reasons for developing breast cancer are not clear-cut; however, diet and lifestyle play a large part in prevention of the disease. SHBG is manufactured in the liver and regulates circulating hormones in the body. Studies have shown that by increasing certain types of foods in the diet, such as soya, chickpeas and lentils, can help the body produce more of these important binding hormones and therefore help to reduce excess oestrogens in circulation."

Nutritionist, Amanda Michie, sees clients in the City and Canary Wharf.

For more information, go to: Urbod. www.urbod.co.uk

Dietary soya supplementation relieves menopausal hot flushes.

Phyto-ostrogens are natural oestrogens found in plants. Research carried out by The American College of Obstetricians and Gynecologists has demonstrated the powerful effects of soy, a source of phytoestrogens, on menopausal hot flushes. 104 postmenopausal women took part in the trial where half the subjects took 60g of isolated soy protein daily while the other half took 60g of placebo (casein) daily. After 12 weeks, frequency of hot flushes was significantly reduced amongst the women taking the soya protein supplement compared with the placebo group.

“Soya contains high levels of phyto-oestrogens and where soya forms a large part of the diet, there is less occurrence of menopausal symptoms.” says Urbod Nutritionist, Amanda Michie. “In Japan, for instance, there is not even a word for The Menopause.”

Soya is not the only source of phyto-oestrogens explains Amanda, “Most plant based foods contain these compounds. Phyto-oestrogens have a mild oestrogenic effect on the body so are able to both provide the body with oestrogen, when it is lacking, whilst blocking harmful oestrogens via a process called competitive inhibition. So they play an extremely important role when it comes to The Menopause and Oestrogen-receptive diseases.”

Amanda Michie works for Urbod in the City of London and Canary Wharf and is available for lunchtime and evening appointments.

High Sodium diet linked with Osteoporosis.

The American Society for Nutrition has just published more evidence confirming that a high-sodium, low-potassium diet is linked to a greater risk of osteoporosis in older people. Urbod Nutritionist, Amanda Michie, explains why:

“Consumption of sodium chloride or table salt in the West far exceeds the body’s requirements. A diet high in Sodium chloride induces acidity of body fluid. With age, the kidneys are less effective at excreting an excess acid load from the body and therefore stores of calcium (which have an alkalising effect) in the bone are used to rebalance the pH levels. Ultimately this can lead to weakening of the bones and osteoporosis.”

Fruit and vegetables contain the correct balance of sodium and potassium in line with the body’s physiological requirements so extra salt is not needed unless living in a hot climate or exercising excessively where there is an increased loss of sodium via sweating.

Postmenopausal women who are at more risk of developing osteoporosis due to the decline in oestrogen should especially adopt a low sodium diet and aim to consume 4-5 portions of fruit and vegetables per day. A diet rich in green leafy vegetables and legumes is beneficial for menopausal and postmenopausal women for several reasons but notably for their phytoestrogen, calcium and magnesium content which are important for maintaining healthy bones.

See below for more information on phytoestrogens.

Amanda works for Urbod as a Nutritionist in their clinics in the City and Canary Wharf.

Women with endometriosis advised to limit red meat consumption

A diet rich in fruit and vegetables has been shown to reduce the risk of developing endometriosis whereas red meat consumption increases the risk. The research carried out by the Gynaecologic Clinic of the University of Milan showed that women who consumed a high intake of beef, ham and other red meats were 80% more likely to develop endometriosis.

Amanda Michie a Urbod Nutritionist working in the City and Canary Wharf, explains how diet can greatly improve the condition.

“Endometriosis is an oestrogen-related condition and saturated fat, found in red meat, is associated with elevated oestrogen. Plant based foods, such as flax seeds, green leafy vegetables, soya and legumes contain phyto-estrogens which work by lowering oestrogen levels in the body”