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.