How can you find reliable news?
You have no doubt seen numerous claims re food & nutrition on websites, social media, magazines, newspapers, the news/current affairs shows, lifestyle programmes and chatted with friends and BLOGS.
But how reliable are these sources?
Who is presenting the information?
Do they have any qualifications/experience in the nutritional sciences?
Can their claims be backed up by research? This can qualitative as well as quantitative.
Are their claims statistically significant including sample size (at least 100) and length of time of trials?
Are they being paid by companies with vested interest to promote a product?
Are the claimants of "wonder" foods, "miracle" weight loss etc targeting large or small cohorts? This includes gender and age.
Are contraindications mentioned? for example safe or not for general use or are some groups at risk eg. Type 2 diabetics may be fine but what about Type 1 diabetics??
What about costs? Reasonable? Too expensive to justify? Too cheap to make you wonder at what is in there!?
Books, books and more books...
There are so many, in fact too many, books on the market! Whilst they may have a forward written by a medico all too often now they are being written by :someone who lost weight, lawyers, self titled health coach and so on.
Supplements- Yes or No??
If someone, or group/business, are promoting Supplements,
Are they approved by your countries regulatory body? in Australia this is the TGA (Therapeutic Goods Association).
Are there fillers and other components that are not safe (listed or not),
Are the health promoted nutrients bioavailable to absorb or become expensive wee??
So, buyer be ware...do YOUR research, ask questions to qualified/certified/registered professionals on all, not just food & nutrition, so your GP, Dietitian (member of the Dietetics Association of your country), registered Nutritionist (member of the Nutrition Society of your country) and degree qualified Nutritionists and Naturopaths.
The Rise and Rise of Digestive Disorders
I am often asked...are there more digestive disorders now or better diagnosis and education?
I reply...both.
In the past, people still had digestive disorders including Irritable Bowel Syndrome (IBS), Leaky Gut Syndrome (LGS) and autoimmune diseases such as Coeliac and Crohn's disease. However, the rapid change in diet in the passed Century has contributed to more and more digestive issues and therefore, more systemic conditions.
One of the main reasons is HIF- Human Interference Factor. The changes to types of grains for example, resulting in poor digestion of proteins eg. gluten and along those lines, the quick manufacture of breads...within hours rather than allowing bread to prove, thus allowing for reducing both levels of gluten and reduction of yeast. Premade foods with added salt and sugar to restore the taste lost through freezing and as preservatives. Whilst many additives are dangerous, some are and these too have been added more and more to foods to extend shelf life.
Re diagnosis, this has certainly come along way even in the last 40 years. People are better self educated both from conventional sources of information - book and magazines, and online sources. People are more likely to go to the doctor with symptoms early rather than leaving until it too late to repair.
So it all comes back to...buyer beware, know (as much as possible) what you are consuming, what your family is consuming and be health conscious. Particularly as we age...get a yearly check up, physical and biochemical. Don't ignore the gas, the bloating, the diarrhoea and definitely NOT any blood. Bowel cancer check every 2 years and colonoscopy if your doctor recommends based on results and with a family history.
See myself for more information and suggestions. You may also see a Dietitian, a Naturopath/herbalist and a Nutritionist specialising in Nutritional Medicine.
Some interesting articles
Healthy Hearts - vital to life!
Cardiovascular disease, despite education for the passed 30 years, has continued to be a number one killer, especially in countries with a "western style" diet and lifestyle.
Whilst your heart and circulatory system do decline with age, you don't have to "help" it by having a poor nutritional quality diet and lack of exercise plus stress and lack of sleep.
Statistics are gathered in most countries yearly and your Health Department in conjunction with a national statistics department, will provide data for your country and area. Try to be on the "good statistic" list!
Below is a summary of an article on heart/CVD health from 2021
For more information on the full article go to:
11 June 2021
Key facts
Cardiovascular diseases (CVDs) are the leading cause of death globally.
An estimated 17.9 million people died from CVDs in 2019, representing 32% of all global deaths. Of these deaths, 85% were due to heart attack and stroke.
Over three quarters of CVD deaths take place in low- and middle-income countries.
Out of the 17 million premature deaths (under the age of 70) due to noncommunicable diseases in 2019, 38% were caused by CVDs.
Most cardiovascular diseases can be prevented by addressing behavioural risk factors such as tobacco use, unhealthy diet and obesity, physical inactivity and harmful use of alcohol.
It is important to detect cardiovascular disease as early as possible so that management with counselling and medicines can begin.
What are cardiovascular diseases?
Cardiovascular diseases (CVDs) are a group of disorders of the heart and blood vessels. They include:
coronary heart disease – a disease of the blood vessels supplying the heart muscle;
cerebrovascular disease – a disease of the blood vessels supplying the brain;
peripheral arterial disease – a disease of blood vessels supplying the arms and legs;
rheumatic heart disease – damage to the heart muscle and heart valves from rheumatic fever, caused by streptococcal bacteria;
congenital heart disease – birth defects that affect the normal development and functioning of the heart caused by malformations of the heart structure from birth; and
deep vein thrombosis and pulmonary embolism – blood clots in the leg veins, which can dislodge and move to the heart and lungs.
Heart attacks and strokes are usually acute events and are mainly caused by a blockage that prevents blood from flowing to the heart or brain. The most common reason for this is a build-up of fatty deposits on the inner walls of the blood vessels that supply the heart or brain. Strokes can be caused by bleeding from a blood vessel in the brain or from blood clots.
Factors affecting a healthy heart
Most people like chocolate but supplements????
Well...actually Cocoa pod supplements.....
Trial testing cocoa flavanol supplement shows promise for reducing cardiovascular risk
Excerpt:
The first large-scale trial to test the long-term effects of a cocoa flavanol supplement to prevent cardiovascular disease offers promising signals that cocoa flavanols could have protective cardiovascular effects. In papers published in The American Journal of Clinical Nutrition, a team led by Howard Sesso, ScD, MPH, and JoAnn Manson, MD, DrPH, both of the Division of Preventive Medicine at Brigham and Women's Hospital, unpacks the main outcomes of the COcoa Supplement and Multivitamin Outcomes Study (COSMOS), a randomized, placebo-controlled trial that tested a cocoa flavanol supplement and a multivitamin in the prevention of cardiovascular disease and cancer. While neither supplement significantly reduced the primary outcome of total cardiovascular events, people randomized to receive the cocoa flavanol supplement had a 27% lower rate of cardiovascular death, a pre-specified secondary endpoint.
"When we look at the totality of evidence for both the primary and secondary cardiovascular endpoints in COSMOS, we see promising signals that a cocoa flavanol supplement may reduce important cardiovascular events, including death from cardiovascular disease," said Sesso. "These findings merit further investigation to better understand the effects of cocoa flavanols on cardiovascular health."
For full article and findings go to:
Anaemia and COVID-19
In 2020 I wrote about information coming from medical staff and dietitians working with COVID-19 patients that Vitamin D levels seemed to be higher in some patients surviving the illness. (scroll down for more on this).
I was researching current information for the nutritional medicine aspect of iron based anaemia and came across, peer reviewed medical papers indicating an association between levels of iron and better outcomes for COVID-19 patients.
Instead of reinventing the wheel I have listed the links to the papers:
Covid-19 anaemia WHO
As with Vitamin D, do not go rushing out and buying supplements! Firstly, check your actual Iron levels with your GP! Too much iron can be toxic.
Are you sneezing? have had the worst cold ever? or even the flu?
Regardless of whether change of season for you is the first of the month (calendar) or the equinox 21st (seasonal), plants seem to have their own agenda - biological Spring/Autumn. I have noticed trees are gaining their leaves and the Wattles are already in full bloom!
Down here, your sneeze may be related to hayfever or a cold; in the north, more likely a cold. A sneeze is the body's way of removing an irritant.
Hayfever is a pain and can be even worse if like me, you then get a sinus headache!
Whilst you often cannot do anything about the external issue ie pollen, you can manage symptoms with food to enhance/assist immune system, use pharmaceutical and Complementary Medicines to relieve symptoms.
We continue to "fight" COVID-19* but don't neglect other aspects of your Respiratory health eg. "common cold", seasonal flu, hayfever, sinus.
I have seen clients, friends & family who have had very bad symptomatic colds. This is not surprising as we protect ourselves due to COVID-19 and whilst we keep our immune systems (and therefore the rest of the body) safe, as people emerge from isolation, stop social distancing, stop wearing masks and going to work/school, you will get a cold! Our Immune Systems "woke up" and have over reacted. If you have children or grandchildren at Day care and school, you will more than likely, get a cold from them. Ditto bacterial infections such as gastroenteritis.
Social distancing, good hygiene etc,. are still applicable. Its hard finding that balance between a "bug" to boost the Immunity fro the following year and don't share with others!
*NB: Don't dismiss "common cold" symptoms as just a cold, if you suspect COVID, get a test and abide by safety rules as set out by your Health Department
Check the Nutritional Medicine section for further information on Respiratory ailments and the Immune system; the A Little Bit of Science section for the science behind the Immune System, Viruses and Bacteria. Don't feel like cooking or eating as you are unwell? Information in the Food Basics section ties in with the tasty and easy to make recipes in the Seasonal Foods & Recipes section. What CAM (Complimentary Alternative Medicine) can you use for Respiratory ailments? See the Complimentary & Alternative Therapies in Focus section for a discussion on Herbs and Tissue Salts. We need a variety of Vitamins and Minerals and Vitamin C and the mineral Zinc, associated with immunity, are discussed, including food sources in the Focus on Micronutrients section .Should you exercise when unwell? Short answer is preferably not! More on this topic in the Let's Move section. Have a browse of the book reviewed on Immunity in the Reading Matters section.
COVID-19 - where are we now?
When I wrote this piece originally on Immunity in general and COVID-19 specifically, it is interesting to see most of my comments were along the lines of "at the moment...".
So where are we now as a world ?
As expected, the pandemic is still around Vaccine roll outs many countries are at 2 doses and many having had their 3rd injection and some considering a 4th.* More companies are producing C-19 vaccines. Remember all the types of vaccines have a spike protein. So don't be confused by terminology such as protein vaccination eg. Novavax
update at 2024 most are now considering a 6th
Just remember though...the vaccine does not mean that you cannot get COVID-19, it means your body is a better position to fight it, stop it reproducing and therefore stop passing it on. One vaccine shot does not make you immune and, social distancing rules, hygiene, hugging & kissing, masks etc,. still apply and will do so for a while to come.
If you are in any doubt re any infection, COVID-19 in particular, vaccines and so on, discuss with your GP, consult reliable sources such as WHO and reputable sites for your country e.g Govt site.
Stay safe and healthy....
The Rise and Rise of
Diabetes Worldwide
Diabetes, in particular Type 2, is regularly in the news as in most countries diagnosis has reached alarming levels.
As recently as 60 years ago, you would rarely hear the term used except in Medical circles. You may have heard of the term “Juvenile Diabetes” and “Late Onset” or “Old age Diabetes”. The former was known as this was term used for Type 1 Diabetes. An autoimmune disease where the pancreas is unable to produce the insulin required to move glucose into the cell. The latter was a term used for individuals developing diabetes after the age of 30 and predominantly, after the age of 60. The “Old age” diabetes was generally due to dietary factors. This is now referred to as Type 2 Diabetes.
Knowledge with regard to the development of diabetes has come along way and as a result of research.
A study in Finland (medicalnewstoday.com 2018) suggested at least 5 types of diabetes are known. It revealed five distinct forms of diabetes, three of which were severe and two that were mild. The team categorized groups based on factors such as age and symptoms into 5 clusters:
cluster 1: severe autoimmune diabetes (currently known as type 1 diabetes), characterized by insulin deficiency and the presence of autoantibodies.
cluster 2: severe insulin-deficient diabetes, characterized by younger age, insulin deficiency, and poor metabolic control, but no autoantibodies.
cluster 3: severe insulin-resistant diabetes, characterized by severe insulin resistance and a significantly higher risk of kidney disease.
cluster 4: mild obesity-related diabetes, most common in obese individuals.
cluster 5: mild age-related diabetes, most common in elderly individuals
First documented in 2018, a Type 1.5 was noted, the symptoms “fit” cluster 2 of the above list. People with this type are often in their 20-30s, not overweight but showing diabetes symptoms. They sat between Type 1 and Type 2. Diet, exercise and sometimes Insulin were interventions.
Type 2 Diabetes can fit cluster 4 and/or 5 and is an "umbrella" description. On the whole, this is the most common form of diabetes seen today and many times avoidable and with perseverance - manageable and even, reversible. Although Type 2 Diabetes can be related to diet and exercise, not all cases are the same and not all cases are due to a poor diet and lack of exercise. If obesity (dia-besity) and lack of movement is a root cause, these can be remedied/improved by consulting a diabetic dietitian and a diabetic nurse as well as cognitive psychologist who specialises in this area to help the individual with better and helpful lifestyle changes.
Although you may watch your diet, exercise, reduce stress etc, genetics do play a role this includes family history, gender, ethnicity and age. Lifestyle factors such as smoking and drinking alcohol on a regular basis, also increase risk of developing diabetes.
Worryingly, doctors are seeing children as young as 10 with Type 2 Diabetes. Type 1 has been ruled out for these children as they are obese, do not exercise and have a poor diet, high in fats and refined sugars and quantity. Parental education and help from paediatric dietitians and psychologist have been very productive for the children and parents involved.
Another relatively new type (new as in naming not presence) is considering Alzheimer’s Disease to be Type 3 Diabetes. This may fit cluster 3,4 and/or 5. However, there are many other factors involved with Alzheimer’s Disease and must be diagnosed by a specialist through your GP. You, or people you know, could be forgetful due to age, stress etc,. and diet needs to be checked (including hydration) as they may need some starchy carbohydrate and protein and a glass of water. This does not mean they have dementia or developing Alzheimer’s..may just be hungry even if they are aging!
Type 4 diabetes is associated with those in cluster 5 as it develops due to generally aging rather than weight gain. The body is aging as are the organs of digestion and hormonal balance. There are more older populations now and individuals living longer, so more likely the development of diabetic symptoms.
Another known type of diabetes is Gestational Diabetes, occurring during pregnancy and Neonatal diabetes in newborns to 6 months, rare and caused by genetic mutations. It can disappear within a year but may come back at adolescence.
You, or someone you know, may have had a medical test and results have shown raised blood glucose and markers (e.g. AbAlc) that indicate the risk of developing Type 2 Diabetes – referred to as “Impaired Glucose Tolerance" or "IGT”. This is a huge warning sign and dietary changes and exercise, a well as overall lifestyle changes need to be made. Called Pre-diabetes, this can be reversed so act sooner rather than later.
A fairly recent identification involves Steroid induced diabetes. This can be from other conditions such as Crohn’s disease and other inflammatory conditions, whereby steroids are given to assist in pain relief and reduction of inflammation. Side effects for some though do affect other organs including the pancreas. Bringing on diabetic symptoms.
Vets are seeing more and more obese dogs and cats with diabetic symptoms. Whilst some breeds of both can develop metabolic diabetes, most of those seen are due to being overweight, poor diet and little to no exercise. There are probably diabetic fish and birds too.....
I am sure by the time I have posted this there will be more!
Overview of Diabetes
The other sections of this Blog will focus on diet, exercise and lifestyle related
Type 2 Diabetes.
For further information on any of the above Types and current Worldwide Statistics, see the Websites and links below:
pubmed.ncbi.nlm.nih.gov.au
medlineplus.gov/diabetes.html#:~:text=Summary.%20Diabetes%20is%20a%20disease%20in%20which%20your,With%20type%202%20diabetes,%20the%20more%20common%20type,
"Diets" - new evidence based information or a new "fad"? Making a good choice...
Whether you are heading into the spring/summer seasons or going into hibernation for autumn and winter, regardless of advice, not to diet..let's face it, many are going to!
So where is the line between the latest science evidence based recommendations eg. higher proteins levels (25-35%) assist with metabolism and weight loss/maintenance and the latest "fad" eg. higher proteins levels (50%+) make you shed kilograms faster.
I am using protein as an example as this has been the main macronutrient of choice for "dieters" for close to 2 decades and remains popular.
What is a "fad" diet?
This can be subjective and the scale varies as some which may be considered bordering on a "fad" can have some evidence based information supporting the plan (higher % protein levels have proven valid for some "diets" and weight loss) but others along the scale take that pinch of science and are so convincing (marketing) that they are able to sell (both emotionally and financially) the latest variation.
"Fad" diets are generally a weight loss diet that become very popular (often quickly) and then may fall out of favour (sometimes just as quickly).
So, what do you need to look for ...."fad" diet may -
-offer short-term changes with little efforts
-may lack educating consumers about whole-diet, whole-lifestyle changes necessary for sustainable health benefits
-often promoted with exaggerated claims, such as rapid weight loss or improving health by "detoxification", or even dangerous claims, such as highly restrictive and nutritionally unbalanced food choices leading to malnutrition or eating non-food items like cotton wool.
-have Celebrity endorsements, frequently used to promote fad diets, which may generate significant revenue for the creators of the diets through the sale of associated products.
-may offer novel and engaging ways to reduce calorie intake, but at worst they may be medically unsuitable to the individual, unsustainable, or even dangerous.
-recommend eating food in a specific order or combination, sometimes based on physiological properties such as genetics or blood type
-recommend specific foods purported to be detoxing or to "burn" fat
-promises a one-size-fits-all "magic bullet" with little to no effort, without including or encouraging long-term whole dietary changes nor physical exercise tailored to the specific needs of the individual
-based on anecdotal testimonials such as personal success stories, instead of medical evidence from randomized controlled trials
-requires the purchase of specific products, supplements, or resources
-provides no health warning for those with pre-existing medical illnesses eg. kidney disease, type 1 diabetes
-focuses on appearance enhancement rather than health benefits
-being based on a "secret" that has yet to be discovered
-highly restrictive in choices of food, removing one or more food groups and replacing with supplements
en.wikipedia.org/wiki/Fad_diet
Regardless of their evidence base, or lack thereof, "fad" diets are extremely popular.
Factors to take into account:
Do you enjoy what you are eating?
Is it too restrictive? Removes whole food groups?
Is it backed by science and testing on large sample size?
Is it realistic?
Does it fit your genetics?
Is it expensive or requires large amounts of supplements?
Does it impact social aspect of life?
So..what's new in 2024??? Google online or go to a book outlet - the sites/shelves will be packed with them.
Some evidence based "diets" are further discussed in the Nutritional Medicine section
Vitamin D - beneficial for reducing the risk of Coronavirus infections, including COVID-19 ?
When we look at social media, the tv news or read a hard copy newspaper, the first article is generally re COVID-19. News often focusses on the number of deaths and current cases, later followed by recovery rates and lowering of restrictions. As with all (at time of writing) coronaviruses (cause of common cold as well as SARS conditions), there is no vaccine and by the time scientists have developed one, the current pandemic may have passed (hopefully!) or the virus will have mutated (hope not!). Not wanting to be a downer here but whilst we do wait, there has been some promising developments worldwide re the levels of vitamin D in COVID-19 patients. We do know that vitamin D does support the immune system and that it is beneficial for respiratory conditions (ncbi.nlm.nih.gov). A trend (whilst as yet not statistically significantly), is that patients who have become very ill from COVID-19 compared with those who recover, are their levels of vitamin D. It appears in this early research that deficiency in vitamin D is a comorbidity for increased risk. There also seems to be a correlation between patients in cooler climes, less sunshine and lower vitamin D levels at time of infection. This makes sense as vitamin D levels are often lower in winter months.
There is no conclusive evidence yet that giving supplemented vitamin D will help "cure" or reduce the symptoms but it sounds promising re supporting the immune system and helping the body heal itself. Meanwhile, as long as you have no contraindications re vitamin D supplements (ie. pharmaceutical medications - please check with your pharmacist if you are on medications, in particular steroids, anti seizure, diabetes, cholesterol and blood pressure drugs), there is no harm in boosting your daily RDI (Recommended Daily Intake) levels.
These 3 articles are of interest for further reading:
Can Vitamin D Lower Your Risk of COVID-19?
Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths.
Vitamin D levels appear to play role in COVID-19 mortality rates
Viruses - should we be alarmed?
Two quotes come to mind when I catch the news recently over the COVID-19 pandemic - I recall Steve Liebman back in 2013 telling us to "be alert, no alarmed" and one that makes me chuckle is from "Dad's Army" - Lance Corporal Jones "don't panic, don't panic!!".
We certainly do as a community, a country and a world to be responsible for our health and others. Humans are divided on the caring and sharing and well done to all those who are caring for those around them. We survive when there is love. And, we will survive. Viruses are all around us, they play a role in the web of life. They become a problem when they reproduce out of control.
If you are caring for someone else, from children to the elderly, you need to take care of yourself or you won't be of use to them.
I am happy to answer any questions wearing any of my "hats" on microbiology, nutrition and general healthcare.
Social media has its pros and cons but to be honest, I am finding it useful for checking on information, seeing peoples funny meme posts on toilet paper and loving comments on supporting each other. As we are being told groups of more than 100 are now banned, we do need to be in contact so use the electronic devises we have access to. Plus, you can always read a book!
So, do we need to be alarmed? No. Concerned? Yes, however, we have notice, we have access to resources, we have control measures being put in place.
Make sure you check in with reliable, non-emotive news sources and follow the guidelines of your countries Health Department and Government notices.
PBD - Plant Based Diet
I am all for more plant foods in a daily diet and the ethical treatment of all animals, however, every year there is a "catch word" eg. "clean eating", "Superfoods", "Gluten free", "keto" and so on and the current one is "PBD" Plant Based Diet.
If you have been following my advice or that of a dietician, nutritionist, naturopath or nutrition coach and selecting 3/4 of your plate from grains, vegetables & fruit, plus 1/4 of the plate as plant proteins, then you are already following a "plant based diet"!
Being plant based in the wider meaning doesn't have to equate to no animal sources, so the 1/4 could be meat, poultry, fish, seafood or by product (eggs, dairy).
I do have an issue with the marketing of "Plant Based Diet" advertising. Not having plant based alternatives. I use soy, almond and coconut "milks" as an alternative to milk and appreciate non animal alternatives. However, as soon as the HIF or Human Interference Factor emerges, you will find the products are not as good (health wise) as first thought. They still need to have a shelf life so often salt is added (even if it is kosher salt from the Himalayas, its still salt..!)
A shame as when products are modified, costs increase and there can be misleading information on packets. One I saw the other day...label on a beef pattie "fed on a plant based diet"!! Of course it was, its a cow! Now they may have been meaning, not given grain based pellets and they were grass fed, but this reminds me of the 1990's and anti-cholesterol. Label on polyunsaturated vegetable oils "free from cholesterol" - plants don't contain cholesterol! I see fast food chains advertising "vege burgers". Concept is fine but what is the source of the plant burger? Is it from sustainable agriculture? Does is have sufficient, if any, protein? How much water is being used to grow the product? If you want a Vege burger, make your own or go to a Deli.
Another concern I have re the pushing of "PBD", is in restaurants and other food outlets. Most outlets have download menus, so before you go, check out their food and policies. Don't harass the wait staff!
As with the "demonization" over the past few decades of both carbohydrates and fats, none of us want to go down the "preaching" line with regard to animal proteins.
We are all individuals with regard to our food likes and dislikes, our digestion and the processing of foodstuffs within our digestive system and our mental view of animals and plants. What suits you, may not suit another.
I shall be expanding on information in other sections of the post with regards to nutritional science, types of plants to chose and the pros and cons for an omnivorous diet, vegan diet and variations of a vegetarian diet.
So, check the source of the "PBD", media source of any information, don't be bullied if you want to eat animal proteins and as your mum used to say "eat your veges and you can have dessert..."
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