Run Forrest Run!

There are people, me included, that have a passion for running.  There are others who do it because it's good for you but they don't know why.  There are others who hate it and say they wouldn't be caught dead anywhere near a treadmill.

So here's the deal.  We all know that exercise is really really important for good health, and finding what you enjoy most is essential, because if you like it you might just stick to it.

I love running.  That's me.  You won't find me in a gym but you will find me and the dog running around the countryside on many a cold frosty morning in the middle of winter.  If it rains?  I have a treadmill at home, the dog is jealous.

However, there are surprising medical benefits to running that I didn't have a clue about, until this week when I read two articles on the subject.

Professor William Farquhar, Delaware University says that running or brisk walking has a lot to do with blood pressure.  He is a physiologist who has studied exercise and health for over 20 years and says that exercise lowers blood pressure spectacularly.

According to the Professor, blood pressure drops immediately after an exercise session.  This is called post exercise hypotension and it has been shown to drop between 5 to 7 mmHg after every exercise session.

During a workout, blood pressure rises dramatically as our muscles need oxygen-rich blood.  The brain signals the heart to increase blood flow and the pressure rises.  During a run, systolic blood pressure can exceed 180 mmHg.  This would be particularly worrying if this reading was taking during rest, but it is quite normal during hard exercise.

But immediately after strenuous exercise, blood pressure drops drastically.  It is unclear as to why this happens, but dilation of the blood vessels is involved.

Why is this good?  Well, as I wrote in a previous article The Silent Killer, hypertension shows almost

no signs of happening.  Estimates suggest that one billion people worldwide suffer from hypertension and we also know that it is a contributing cause of death in over 400,000 Americans yearly.

This isn't just an old person's disease, another estimate suggests that 19% of young adults have hypertension.

So, the good news is that an easy way to control your blood pressure is to exercise every day.  You don't need to join and expensive gym, or get a personal trainer, and you certainly don't need to spend hours everyday exercising.  Just 30 minutes of running or brisk walking is enough to reap the blood pressure benefits.

But here's something else you might like to know about running...

Researchers from the University of Arizona have discovered that going for a run first thing in the morning makes you more alert for the rest of the day.  Running activates the part of the brain responsible for decision-making and planning.

The researchers studied 11 competitive, male runners between the ages of 18 and 25 and another 11 men who said they had not exercised in the past year.  Why men?  Well apparently women are harder to study due to the effects of the menstrual cycle on their brains and bodies.  Who knew?

Their physical activity levels and aerobic fitness was calculated through questionnaires and mathematical formulas and they each volunteered to a MRI scan to measure the levels of brain activity.

The outcomes were that the runners' brains showed increased connectivity in areas of the brain needed for higher-level of thought.  However the brains in the inactive men didn't show the same levels.

There was also less brain activity in the part of the runners' brains that indicates lack of focus and mind wandering.

Professor Gene Alexander, co-lead on the study, said;

"To me, this suggests that running may not be such a simple activity after all.  It requires complex navigational skills plus an ability to plan, monitor and respond to the environment, juggle memories of past runs, and also continue with all of the motor activities of running, which are very complicated."

To me, these are two pretty good reasons to keep on running, even if there are days when I have to really convince myself to get up and go.  But then, as Nike says... "Just do it."

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Christmas = FOOD

We all know that Christmas means way more food to tempt us than we would normally have on offer.  For some this is not a problem.  For others it is one HUGE problem.  There are people who find themselves in the middle of a weight loss regime with Christmas fast approaching.  So how can you get through Christmas with as little side effects as possible?




Relax.

For starters, it's Christmas.  It is the time of year where family and friends get together and you may not have seen each other for a while.  Lunch, dinner or drinks - or all, are the perfect excuse for a get together.  So, stop stressing and ENJOY.  If you keep a level head, you can limit the potential damage.  It is much better for you to give yourself permission to enjoy yourself than to over indulge and then feel guilty afterwards.  People who stress about how much they've eaten or are going to eat, or try to limit the amount of calories they are going to eat, do not actually end up eating fewer calories.  So you may as well relax about it and do not obsess.

Get organized.

There is nothing worse than eating far too much turkey and roast potatoes thinking you can skip dessert, only to find that your host has prepared your all time favorite sweet.  If you are not organizing the meal, ask your host; "Hey!  What's for dinner?  Can I bring something?" This is a polite way of getting all the information you need to make wise food choices.

I love desserts, and they are something that on the whole I tend to stay way away from.  But, if I am eating out and I really want that dessert, then I limit the other food in order to enjoy the dessert.

If you are faced with a large buffet, take a while to look at everything that is on offer.  I do a "walk around", and have a look at everything from the starters to the mains to the desserts.  Then I go back to the beginning and pick what I really want to eat instead or just piling my plate with a little of everything.

Follow a certain order.

You might have been saving yourself all day so you can really enjoy your family dinner.  But you don't want to go too far and end up feeling like you ate the whole dinner yourself.  There are 3 important things you need to keep in mind:

1.  Carbs make you fat.
2.  Protein makes you feel fuller for longer.
3.  Vegetables give you necessary vitamins and minerals and stop your system getting blocked from all the excess food.

So, start your meal by eating protein (turkey) and vegetables.  This will take the edge off your hunger and you will probably eat less roast potatoes and dessert.

Be Mindful.

Listen to your body.  It takes roughly 20 minutes for the message from your gut to reach your brain that you are full.   So, eat slowly, take a break between courses.  Most of these lunches and dinners can be leisurely so take advantage of that and put your knife and fork down while catching up with your cousin who you haven't seen for 10 years!

Once you are full, stop eating.  There is no fun in feeling like you are about to explode and you will regret it and you will feel guilty.

Using smaller plates also stops you eating too much and use a smaller wine glass too.  Also, pre dinner drinks is a great way to lose the plot.  If you've had a drink or two before dinner, then your inhibitions will be lower and you won't "care" as much about how much you eat.  However, you may well regret it afterwards.  Drink alcohol once you have started eating.

Keep moving.

Don't give up on your normal exercise regime.  Lounging in front of the TV is not a good way to keep your food control in check.  Carry on as normal, or, if you don't have a habitual exercise regime, then now is the time to get one going.  Exercise is extremely important for optimal health and should be a part of every day life - all year round.  So get into a good habit and then carry on with it.  This will help good digestion too.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Men's nutritional health

Are you a man?  Do you have a man in your life you'd like to take better care of?  There are a lot of women's magazines that tell women how to look after themselves, and it has always been perceived that women are more interested in looking after themselves than men.  Obviously this just isn't true... anymore...  But if you think you, as a man, need to improve your nutrition, then read on.  If you think your husband, boyfriend, partner needs to improve his nutrition then... read on.

Also it isn't just your waistline that could be improved.  Better nutrition can help with fertility, heart and prostate health, depression and even erectile dysfunction.

So what exactly should men be eating and why?

Red peppers are extremely high in vitamin C.  Just one portion (that's 1/2 a red pepper) provides over 200% of the recommended daily intake.  Vitamin C is especially important for men who are trying to have a baby with their partners, as it prevents sperm cells from clumping together, a common problem in infertility.

Tomatoes and other red vegetables, are a rich source of lycopene which is a powerful antioxidant which helps to reduce the damage caused by free radicals which can cause disease.  So include as many red foods such as tomatoes, peppers, red grapefruit and watermelon as possible in your diet.

Both lycopene and vitamin C have been associated with good prostate health.

Nuts, especially Brazil nuts, are extremely nutritious and are full of heart healthy fats and vitamins E and B and Magnesium.

The type of fats found in Brazil nuts are monounsaturated, which have been found to improve blood cholesterol levels and therefore, reduce  the risk of heart disease.

Magnesium is very important to health, and often severely lacking our diets.  Magnesium helps to maintain a regular heartbeat and when combined with B vitamins, it helps convert food into energy.

Another mineral found in Brazil nuts is Selenium which is especially beneficial to men.  Selenium is involved  in making the protein found in sperm and men with  low sperm counts have been found to have low blood levels of this mineral.

Selenium is also used for keeping the immune system healthy, and in the formation of enzymes that help protect the body from free radical damage.

However, nuts - in any form - should be eaten raw for maximum benefits.

Red kidney beans and other legumes, are a great source of high quality fiber which is essential in the diet for optimal health.

A good amount of fiber is essential for maintaining good digestion and has been shown to reduce the
risk of heart disease, diabetes and high cholesterol.

Fiber also makes you feel fuller for longer which can be helpful if you are trying to control your weight.

Depression is surprisingly high among men in the UK.  With 1 in 8 men experiencing a mental health issue at some point in their lives.  Whereas diet isn't actually going to cause depression, being depressed can affect your food choices and this may contribute to low mood swings.

Some people comfort eat when depressed and others skip meals.  Whether you are comfort eating or skipping meals your blood sugar levels will be unbalanced and possible nutrient deficiencies can lead to low mood, making the problem even worse.

High fiber foods such as oats, lean proteins and healthy fats all help stabilize blood sugar levels and prevent mood swings.

High fiber diets have also been shown to reduce the risk of heart disease, diabetes, high blood pressure and high cholesterol.

Eggs have been black listed as a cholesterol problem for decades, a bad rap which is totally unwarranted, as eggs have little impact on cholesterol levels.

Eggs are very high in pure protein but they are also packed with almost all the essential vitamins and minerals needed for great health.

Their high protein content means they leave you feeling fuller for longer, and people who eat eggs for breakfast tend to eat less over the rest of the day.

Two boiled eggs also supply a good source of selenium and zinc which are particularly beneficial to men.  So, don't be afraid to open the door to eggs and you certainly don't need to limit your weekly intake.

Fish, especially oily fish; wild salmon, tuna, mackerel, herring, trout and sardines are packed full with Omega 3 fatty acids.  These are essential for health and must be obtained from diet.

Omega 3 fatty acids are associated with a reduced risk of heart disease and low levels may impact on fertility.

Fatty acids produce compounds called prostaglandins that help reduce inflammation in the body.  Inflammation can damage healthy cells and weaken the immune system which is thought to be a contributing factor for many diseases including cancer.

One of the earliest warning signs of heart disease is erectile dysfunction.  A man with erectile dysfunction in his 40s has a 50-fold greater risk of having a heart attack over the next 10 years.

If you can't face uping your fish intake, then it would be a good idea to invest in a good quality supplement.  Krill oil is a better option as it is water soluble and therefore better absorbed by the body.

I left the best for last...

Steak!  Yes you can have your steak and eat it too.  Steak is high in protein which is great, and it is also a great source of zinc.  Zinc plays a huge role in the immune system, cell growth and would healing.  Zinc is also essential for the male reproductive system as it is used to make male sex hormones and is found within sperm cells in high concentrations making this mineral an essential part of male fertility.  It has also been associated with good prostate health and it may help to reduce the development of an enlarged prostate.

Zinc and iron (also found in red meat) are essential for healthy hair too.

Red meat is healthy in moderation, so you might like to explore other sources such as; green vegetables, seeds, nuts, mushrooms, shell fish and pulses.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com

Up and down

Yo-yo dieting means restricting food intake drastically and losing weight very quickly only to go back to eating as you did before, thus putting all the weight back on and then some.

A survey in 2014 found that 60% of yo-yo dieters will try up to 20 different diets in their lifetime... repeat offenders!

But this constant up and down has health consequences that go far beyond your waistline.  Extreme diets have been blamed for many health problems such as hormone imbalances, osteoporosis and even heart problems.

So, what does yo-yo dieting really do to your body?

To start with is the one we already know, you'll put it all back on again and then some more.

Studies have shown that the body strives to maintain its weight at what is called a set point.  The body will protect itself against weight loss during a period of restricted intake, which also explains why people often don't put weight on if they over eat for short periods of time.  However, when the body is being starved for a fairly long period of time, weight loss occurs but your body also gets used to functioning on less resources.  When this happens, your metabolism gets reset to that lower level, so when you start eating normally again you put the weight back on faster.

However, diets like the 5:2 diet, which involve intermittent fasting, do not reset the metabolism as the period of calorie restriction is too short.

When calorie intake is severely restricted, there comes a point when the body begins to digest its own muscle cells as well as remaining fat cells for energy.  Muscle mass is actually esencial for weight control as in order to maintain muscle the body burns more calories.  So, if your body is obliged to digest muscle this will actually slow metabolism even more and promotes rapid fat gain when you begin to eat normally again.

It's aging.

Depending on how much weight you lose, your body can be left with stretch marks, saggy and
droopy skin.  Also, the more this happens the worse the consequences as you age.  As we get older our skin loses elasticity.  Older women will be more prone to saggy skin.  Less drastic weight loss regimes where the weight comes off gradually, give the skin time to adjust.  Also restrictive diets can have an affect on the plumpness of skin especially if the diet has a low protein content.  This stops the production of collagen which gives the skin its firmness.

Yo-yo dieting can also affect the health of your hair.  At any one time, 90% of head hair is in a growth phase and just 10% is in the resting or shedding phase.  Restricting calories severely forces more hairs into the shedding phase as the follicles have fewer nutrients to sustain them.  Rapid weight gain also affects normal hormone levels and stresses hair follicles.

Severely restricted calorie intake means the body isn't getting as many key vitamins and minerals such as calcium to keep their teeth and gums healthy.  Yo-yo dieters are more prone to gum disease which can also lead to tooth loss.  Dieters who severely restrict their food intake produce less saliva.  The saliva produced in the chewing of food helps protect the teeth against acid attack.  And when they reintroduce lots of food into their diets they tend to choose a high carbohydrate diet which puts them at risk of tooth decay.

Heart Unhealthy.

In the latest study from the Memorial Hospital of Rhode Island, data from 158,000 women over the age of 50 was analyzed.  Dr. Somail Rasla, lead author of the study, says that gaining weight as part of  yo-yo dieting increases heart rate, blood pressure, cholesterol and blood sugar levels.  These alterations do not go back to normal when the weight is lost again.  With the up and down of repeated yo-yo dieting, these problems only get worse over time, damaging the heart in the process.

The study which was carried out over an 11 year period, showed that women of normal weight who admitted to yo-yo dieting more than four times, were three and a half times as likely to die from a heart attack than women whose weight was stable, even if they were obese.

Yo-yo dieting also increases inflammation markers in the blood which are associated to lots of diseases such as arthritis.

Fertility Treatment Problems

Calorie restriction followed by bingeing can disrupt the release of hormones from the pituitary gland which drives the menstrual cycle, stimulating the ovaries to release eggs.

When a woman loses weight quickly, this process shuts down because the body switches to starvation mode and diverts all its energy to vital processes and reproduction is not considered a vital process.

However, many women are told to lose weight in order to qualify for fertility treatment, and this can encourage crash dieting.  It has been found that women who lose weight as quickly as possible, sometimes reducing their calorie intake to 400 calories a day, in order to reach the required weight for treatment, have very poor outcomes when it comes to getting pregnant as the IVF is unlikely to work.

Losing weight sensibly through lifestyle changes is much healthier and the weight stays off.  It's up to you what you want for your body and your health.

I can help you improve your health.  If you would like to make an appointment with me either in person or via Skype, just send me an email to lucycarr@socialnutrition.com