Stress Makes you Fat

Saying that modern life is stressful is an understatement.  We have families to care for, homes to look after, children to take here and there and careers to pay for it all.  On top of that is the added stress of having to look fabulous and skinny as a rake while  coping with hunger, cravings and self criticism and comparison with the latest model on the front cover of which ever magazine is in "vogue".

We are our own worst enemies.  Keeping Up with the Kardashians has got nothing on each of us trying to keep up with the girl at the next desk!

We have all known for years that stress is detrimental to health.  How many times have you heard that someone has had a stress-related heart attack or stroke?  Stress and anxiety are also two of the major causes of cancer, and the health industry also knows that stress makes you fat or at the very least doesn't make it easy for you to lose weight.

Up until now, the stress/weight factor was thought to be due to the stress blocking your system or the fact that if you are stressed you  tend to crave sweet things more than lettuce and 5k run.

Well, the University of Florida has discovered a direct link between stress and fat metabolism.  According to the study authors at the University of Florida chronic stress stimulates the production of a protein called betatrophin that reduces the body's ability to breakdown fat.

Betatrophin was originally thought to be a breakthrough therapy for diabetes.  A Harvard University study in 2013 suggested it could increase the number of insulin producing beta cells, however this was later disproved, but the scientists at the University of Florida are still studying it's capabilities using mice models.

So far they have managed to establish betatrophin's role in fat regulation.  The scientists found that mice that were subjected to high metabolic stress produced significantly more betatrophin, and their normal fat burning processes were found to have slowed down considerably.

They also found that mice experiencing high environmental stress also produced higher amounts of betatrophin in fat tissue and the liver.

Dr. Yang, co-author of the study at the University of Florida said that these findings established that betatrophin is a stress-related protein.  The study found that betatrophin suppresses adipose triglyceride lipase which is the enzyme that breaks down stored fat.

The study proves how stress affects the lives of mice, but as yet more research is needed in humans.  Even though we will have to wait for more studies to be carried out, we already know so much about the negative effects of stress in our lives and we also know there is a lot we can do to manage stress, even if getting rid of it altogether seems impossible in todays society.

Meditation helps a lot and there is clinical proof that people who meditate on a regular basis are much happier than people who don't.  There are many forms of meditation, relaxation and mindfulness you just have to find which one works for you.

So, good luck and let me know what you discover.

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

Busting belly fat

Just last week I reminded you all of the different types of body fat; subcutaneous or peripheral fat (pear shape) and belly fat of visceral fat which accumulates around the internal organs behind the abdominal wall (apple shape).  You need to remember that this type of fat is the dangerous kind.  Abdominal fat releases proteins and hormones that can cause inflammation, which then goes on to damage arteries and sets up camp in your liver; which affects how your body processes sugars and fats.  Belly fat is also linked to type 2 diabetes, heart disease, strokes and other chronic diseases.  But now you can do something about it!

Diet is key - obviously.  A poor diet causes the body to accumulate fat and to hold on to it, so changing your diet will change your body shape.  You really need to sit down and take a close look at your diet and decide what changes you need to make.  An effective way of doing this is to maintain a food diary for a week or two.  EVERY TIME you eat or drink something... write it down - don't wait until the end of the day to do it - you'll forget a lot of it!

Two major changes you'll need to incorporate to make your belly blitz work are:

1. INCREASE healthy fats in your diet.  There has been a lot of noise in the press lately about low fat diets NOT helping with weight loss - and they don't.  Fat is no the baddy - MUFAs (Monounsaturated Fatty Acids) found in nuts, olive oil and avocados have been shown to promote abdominal fat loss.
2. QUIT ADDED SUGAR - all forms.  This includes all processed foods - sweet or savory, honey, agave, all grains including organic, as they quickly break down into sugar in the body.  When you think food think natural - fruit, vegetables, animal protein and as organic as possible.  Forget processed meats such as hot dogs or hamburgers.  Forget soft drinks and alcohol, french fries, ketchup and mayonnaise.

Think - fresh vegetables, salads, homemade burgers, baked fish.  Think fresh produce and go as organic as you can.

Even for me, as a nutritionist, I find the immense amount of information about diets very confusing.  For example:

• You have to eat 3 meals a day
• Never skip breakfast
• You should eat 5 small meals a day
• You should drink 3 liters of water every day
• etc.. etc..etc..

I believe that no one diet fits all.  It depends on you, your lifestyle, your body.  Some people can't face breakfast - others can't live without it.  Some people are constant grazers and need to eat all the time - others don't.  However, there is a lot to be said for fasting - you can read my post about the science behind fasting here.  It really does help your body to do what it needs to do on a celular level.  If your mechanics are working well then your weight loss plan will work better.  So consider skipping breakfast and making lunch your first meal of the day... think about that.

Obviously we are all human, and as humans we all make mistakes.  Here are the most common mistakes that lead to your belly fat in the first place:

1. SOFT DRINKS:  Obviously drinking sodas packed full of sugar will make you fat.  But did you know that drinking DIET soda can double your risk of obesity compared to drinking none?  Research has shown that drinking diet soda gives you a higher risk of weigh gain than drinking regular soda.  Water is your best friend - the only one you can rely on.
2. MAGNESIUM DEFICIENCY:  This mineral is extremely important as it is used by every organ in your body, especially your heart, muscles and kidneys.  Investigators have discovered that people who consume higher levels of magnesium tend to have lower blood sugar and insulin levels.  Low levels of magnesium have been found to be the culprit for unexplained fatigue, or weakness, abnormal heart rhythms, muscle spasms, and eye twitches.  Lots of vegetables are great sources of magnesium: swiss chard, spinach, nuts and seeds such as pumpkin, sunflower and sesame seeds, some beans, avocados and seaweed.
3. STRESS:  If you are stressed your stress hormone levels will be elevated and this can hamper even the most diligent of weight loss programs.  You must find a stress busting program that suits you.  As with dieting it depends on what works for you, some people prefer a physical activity like running, boxing or cycling.  Others prefer meditation, yoga, listening to music, Emotional Freedom Techniques (EFT).  Or a combination.  Personally I have had great results from sophrology and Yoga - especially when combined with running - which brings me to my final point.
4. EXERCISE:  Movement - any type of movement.  Our sedentary lifestyles are killing us.  The human body needs constant movement.  If you are stuck at a desk, in and office for 9 hours a day - 3-5 visits to the gym every week will do NOTHING to counteract the negative effects of sitting down all day.  So try and incorporate as much movement into your daily life as possible.  Stand up and stretch every half an hour, use the stairs instead of the elevator, get off the bus or subway a stop or two early and walk the rest of the way.  Don't park right outside where you are going.  Park a little further away and walk.  MOVE ALL YOU CAN.

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

Anxiety and how to eat your way out of it!

STRESS!!!!!!  ANXIETY!!!!!!!  Most of us are stressed and suffer from anxiety it seems to be an all too common problem nowadays.  Most of us are trying to do too much with too little time and we end up unable to sleep and attacking the cookie jar at 2am!

Unfortunately, these common problems don't have an easy solution.  Most people turn to medications such as anti-depressants, sleeping pills and tranquilizers, all of which are very dangerous if not used properly and can even worsen the problem.

There are several natural remedies that you can try; yoga, meditation, sophrology, relaxation techniques and food.  I am a firm believer in the power of meditation and sophrology incorporates both meditation and relaxation techniques.  However, you also have to have the time to dedicate to which ever you decide to incorporate into your life.  If you think you don't have the time, then think again.  How many evenings do you "vegetate" in front of the TV?  Use that time to practice your relaxation technique of choice.  The other thing you can do is to incorporate healthy eating habits into your life.

Going to bed on a full stomach may seem like a good idea, but it isn't at all.  For optimal digestion, the body needs to be in a vertical position so that gravity can help the digestive system process the food you have eaten.  If you fill yourself up before lying down your digestive system has to work a lot harder and the food tends to lie around waiting for too long before being properly processed.

Think about what you are going to eat for dinner.  Dinner = evening meal... usually going to bed afterwards.  Unless you are about to go to the nearest nightclub to dance the night away, dinner is usually the last meal of the day before going to bed.  Carbohydrates provide lots of instant energy, do you really need instant energy before going to sleep?  Try and make evening meals light, preferably vegetables.  If you are really hungry then you can incorporate a small peace of meat, fish or chicken, but you would be better off eating larger amounts of vegetables than filling up on animal protein.  Soups are a great evening option as the hot liquid is more filling.  So, avoid the pasta carbonara or the family sized pizza and go for grilled or steamed vegetables or a nice warm filling vegetable soup!

There are also several natural foods that you can incorporate into your diet to help fight anxiety.  These you can have at any time of the day - or night!

Cashew nuts:
Dr. Andrew Saul, who believes strongly in nutrition benefitting human health, says that 2 handfuls of raw cashew nuts provide the same mind boosting effect as a therapeutic dose of Prozac.  Cashews are one of the natural sources that are very high in Tryptophan, precursor to Serotonin - the feel good hormone - in the brain.

Cranberries:
Cranberries are considered a superfood.  They are rich in vitamins and phytonutrients, with a variety of antioxidants that are considered extremely beneficial for relieving stress.  Many experts also believe that peaches also enter this category, as they contain nutrients that seem to have a tranquilizing effect.

Acai Berries:
This is one of the newer superfoods, and one which has received a lot of attention in the press last year.  It is thought that Acai Berries have weight loss properties, however this has not been proven completely.  Acai Berries are, however, rich in phytonutrients like cranberries, and their antioxidant levels are off the charts!

Almonds:
High in zinc, a key nutrient in the maintenance of mind balance - they also contain iron and healthy fats.  Healthy fats are an important part of a balanced diet, low iron levels cause mental fatigue, which can contribute to anxiety and lack of energy.

Chocolate:
Especially pure dark chocolate with a minimum of added sugar and no milk - this is a great food for people who live with a high level of stress and anxiety.  chocolate reduces cortisol - a stress hormone that causes anxiety symptoms.  Pure dark chocolate has components that improve mood.

Maca Root:
This is not well known and isn't easy to find in your local supermarket, but you will find it in health food shops.  However, you can add ground maca root to several foods and drinks.  It is believed that this root has more phytonutrients than all the other fruits and vegetables, including magnesium and iron - two nutrients that are very important in controlling anxiety.  It can also be used for providing energy.


Social Nutrition:  You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com

12 Ways to Keep Your Brain Young.

How well does your brain work?  You may think you don't have a problem and, if you are young, you're probably right.  But the truth is our brains need maintenance, just like the rest of our bodies.

Aging, in general, entails many physical, biological, chemical and psychological changes.  Therefore, it is only logical to assume that the brain is no exception to the aging process.

The brain suffers in 3 ways: Structural Changes, Chemical Changes and Neuropsychological Changes.

Structural Changes:
Computed Tomography (CT) studies have found that the cerebral ventricles expand as a function of age, this process is called ventriculomegaly.  However, more recent MRI studies have shown age-related regional decreases in cerebral volume.  This does not mean that the brain shrinks as a whole, some brain regions shrink at a rate of up to 1% per year, whereas others remain stable until the end of the life-span.

Loss of Neural Circuits and Brain Plasticity, thinning of the cortex, age-related neuronal morphology, neurofibrillary morphology, neurofibrillary tangles, role of oxidative stress, and DNA damage all contribute to structural changes in the brain as time goes by and we get older.  I won't go into detail as this post would be very long and probably very boring too!

Chemical Changes:
Add biochemical changes to the structural changes.  Neurons communicate with each other through specialized chemical messengers called neurotransmitters.  Dopamine, Serotonin and Glutamate are all found to decrease with age, making those messengers less efficient.

Dopamine:
Dysfunction of the dopamine system has several important diseases associated with it; Parkinson's Disease, an age related degenerative disease, Attention Deficit Disorder (ADD) and restless leg syndrome are also believed to be associated with decreased dopamine activity.

Serotonin:
Serotonin regulates mood, appetite and sleep (all very important for a healthy body and well being), it also has cognitive functions including memory and learning.

Glutamate:
Glutamate receptors are important for neural communication, memory function, learning and regulation.  Glutamate is also used by the brain to synthesize GABA, the main inhibitory neurotransmitter of the mammalian central nervous system which has an important role in regulating neuronal excitability throughout the nervous system and is also directly responsible for the regulation of muscle tone in humans.

Neuropsychological Changes:
This includes changes in orientation, changes in attention and changes in memory.  It has been suggested that orientation declines with age.  However, the evidence is non-conclusive.  Some elderly people show signs of deteriorating orientation and others don't.

Some elderly people find it more difficult to focus on more than one task at a time.  Since the human brain has limited resources, people use their attention to zone in on specific stimuli and bock others.

There are many different types of memory identified in humans: episodic, semantic, strategic, working, source spatial, and non-declarative. Studies carried out by Rapp et al., have found that memory functions, specifically those associated with the medial temporal lobe are especially vulnerable to age-related decline.  Several studies have supplied converging evidence that the frontal lobes and frontal-striatal dopaminergic pathways are especially affected by age-related processes resulting in changes in memory.

Basically what it all boils down to is that age old saying "If you don't use it, you'll lose it." just as you do muscle tone if you don't exercise.

So, what can you do to keep your brain healthy for as long as possible?
Just as you look after your body, eat healthily and take regular exercise, you also have to look after your brain, which is one of the two most important organs in the body, the other being the digestive system.

There are many things you can do to keep your brain as fit as the rest of you, here are just 12, but there are many more:

1. Eat Healthily - everyone know that this is the best thing you can do for your body but it will also protect your brain.
2. Exercise - Yes, longterm exercise has been proven to increase brain power and create new neurons in the brain.
3. Avoid Junk Food - junk food has been proved to decrease energy in the body and promotes "brain fog".  Eliminate junk food and enjoy the benefits of a calm and focused brain chemistry.
4. Meditate - Meditation has been known to increase IQ levels, relieve stress and also promotes
   
   higher levels of brain activity.  Meditation also stimulates the prefrontal cortex of the brain, this area of the brain is responsible for advanced thinking ability and performance.
5. Take Omega 3 supplements - These are very important for the brain, the 2 main components EPA and DHA strengthen both the emotional center of the brain and boost focus.  You need to take supplements for a while, but there will be an increase in overall brain activity.  Krill oil, in my opinion, is the best source of Omega 3 as Krill oil is water soluble and therefore, much easier for the body to assimilate it.
6. Deep Breathing - it is known that we do not breath properly, we only take in enough oxygen to continue what we are doing, our lung capacity is much greater and deep breathing increases oxygen levels and blood-flow to the brain.  You can combine this with your meditation, 10-15 minutes of deep breathing everyday can improve your quality of life and your brain's function.
7. Laugh a lot - When we laugh the brain releases endorphins, chemicals that stop pain and increase overall well being, it is also a natural stress reducer.
8. Change Your Environment - humans are creatures of habit, we tend to do the same thing day in and day out; drive to work, spend 8 hours in the office, eat mostly the same meals.  However, your brain does not become stimulated by routine so it is important to do different things, take a different route to the office, eat out at the weekends but change restaurants frequently.
9. Listen to Music - There are studies that have shown that listening to music strengthens the right hemisphere of the brain and literally changes the structure.  Those studies have shown that people who listen to music are on the whole, more intelligent and have more emotional intelligence than those who don't.
10. Avoid Stress - Stress overload causes detrimental increases in the hormone cortisol which in high levels kills brain cells and suppresses brain function - exercise, meditation and healthy eating can help you here.  When you are very stressed, the mere thought of exercise is enough to turn you off completely, but get out there, go for a brisk walk in the fresh air or a run - it does wonders for your stress level and will leave you thinking far more clearly.
11. Visualization - Visualization has been associated with focus at a deeper level.  You need to visualize your goals - whatever they are.  Visualization has been linked to lowered stress levels, increased creativity and peak mind-body performance.
12. Solve puzzles - Solving puzzles is the perfect way to stimulate your brains ability to critically think and process information.  Puzzles provoke thought, are challenging and a great fun activity that you can do on your own, or get your family involved.  Play word games in the car on the way to school or on car trips.

Social Nutrition:
You can make an appointment to improve your health with Social Nutrition either in person (Madrid) or online (Skype).  Just send an email to lucycarr@socialnutrition.com