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.