OJ – Not for women?

This is OJ as in juice, not as in Simpson, because starting the day with a glass of orange juice is seen as healthy habit, high in vitamin C and good for you. However, there are some reasons you might want to switch to another juice in the mornings – particularly if you are a woman. Recent research suggests that drinking orange juice frequently may put women at an increased risk of developing type two diabetes – a serious and debilitating disease that becomes progressively more common with age and obesity.

This is yet another study from the US, the home of OJ as they refer to their juice, and was done at Tulane University School of Public Health, in New Orleans. Over 70,000 women enrolled in the study, and dietary and medical records were analysed with these results:

Diabetes risk is LOWERED by 18% if the subjects added three daily servings of whole fruit because this slows down the rapid absorption of the natural sugars found in fruit as the fibres take longer for the stomach to digest. If you add in just one additional serving of leafy green vegetables then the risk was LOWERED AGAIN by 9%

Diabetes risk is INCREASED by 18% if one additional daily serving of orange juice is taken. This is because the natural sugars in juice are absorbed too rapidly in the stomach, causing a surge in blood sugar levels. Since the research was carried out only on women, it is not yet known whether men are at the same risk of getting diabetes if they drink orange juice. BUT, drinking large quantities of neat juice is not something to recommend as you are getting a large sugar load in one hit comes and because it comes in a liquid form it is absorbed rapidly into the body. People are not always aware either, that many types of fruit juices like orange, grapefruit and grape, contain as much sugar per serving as many fizzy drinks. That amount of sugar will help you put on weight, and that is another factor in promoting diabetes.

A couple of suggestions are either to cut your juice with water about 50/50 or switch to apple juice and cranberry juices – real juice, with bits and no added sugar because they have a much better sugar/nutrients ratio than citrus and grape- based juices.

Soy reduces sperm count

With the increased interest in vegetarian and vegan diets a number of young men are turning to alternative foods such as soy, but if you are planning a family it might not be such a good idea. According to a new report in the Journal of Human Reproduction, consumption of even small amounts of soy products can lower a man’s sperm concentration.

Harvard School of Public Health conducted a study and found that the men who ate the most soy had sperm counts far lower than those who reported eating no soy at all. On average, the soy eaters had 41 million fewer sperm per milliliter. The study found that the soy eaters consumed a relatively low amount of 15 soy-based foods including tofu, soy burgers, soy ice cream, soy energy bars, and miso soup — with an average of just one serving of every other day. Now, this may not be significant enough to cause fertility problems, but if you are planning a family then it seems sensible to take every precaution. The study’s lead researcher Jorge Chavarro feels that the evidence is not strong enough one way or the other to deter men from eating soy, but it is known that the isoflavones in soy have long been tied to infertility in animal studies and it seems reasonable to infer they could also affect humans.

The fertile gender difference

When it comes to planning a family, looking at the couple’s diet is often a first step but this usually comes down to having a balanced, healthy diet of lots of fruit and vegetables and with minimum potential risks such as additives, fats, alcohol and smoking. However, some preliminary research from Australia seems to indicate that there may be a different factor to consider when looking at fertility and reproductive success.

This research is based on long-term studies on Australian black field crickets, so no tests on humans yet, but its finding could be highly relevant. Lead researcher Rob Brooks and his team have discovered that the lifespan of both male and female crickets is maximized on high-carbohydrate, low-protein diets, and reported this finding in the latest issue of Current Biology. But the interesting fact to emerge is that reproductive success differs dramatically between the sexes when the carbohydrate-protein balance is changed. Males have the greatest reproductive success with a diet that favours carbohydrates to protein by eight-to-one. Females have greatest success when the protein/carbohydrate ratio is just one-to-one.

More research is clearly needed, but to maximise fertility in the meantime, the best course is to follow the anti-inflammatory or wellness diet. This is based on principles that have been shown to promote longevity and reproductive health in both men and women throughout their lives, and if you would like a copy of it please contact us.

Write away the weight – double your weight loss

Those of you who have ever been to one of my talks know how important I think it is to have a daily writing habit. Statistically, those who keep a daily journal have better emotional and mental health and it has become a favourite tool for self-help in hospitals and support groups. Now it seems it can also help you to almost double your weight loss.

A recent study in the American Journal of Preventive Medicine reported on a 20 week study of 1,700 overweight or obese men and women who went through a comprehensive regime weekly group meetings, recommended daily reduction of 500 calories, 30 or more minutes of daily moderate intensity exercise, following the DASH diet (Dietary Approaches to Stop Hypertension), and daily journal entries of how much they ate and how long they exercised. Generally, their average weight loss was just under a stone, but the more that they wrote in their journals, the more weight they lost – about twice as much as those who did not maintain records.

The idea is a simple one: by keeping a simple food diary, you realistically become more aware of how much you are eating and that helps you take control of your diet. It doesn’t matter whether you record in a book, or a computer – just make sure you enter every mouthful from the one chocolate biscuit to the sensible salad you had for lunch. Personally, I also think it helps to write a ‘mood’ section as well to show how your feel after particular foods or whether a specific mood or habit jogs you towards unhealthy eating. Whatever method you choose, just be consistent with it and you will soon see results.

Rose hips & arthritis

I have mentioned the benefits of rosehips before, and now a new study shows that it could be a more effective pain-reliever than standard drugs for people with arthritis, a new study suggests.

A powder form of the wild variety of rosehip, Rosa canina, is better at relieving pain among osteoarthritis patients than paracetamol and the nutritional supplement, glucosamine according to researchers from Frederiksberg Hospital in Copenhagen.

All three therapies were tested on a group of 300 patients, who tested each in turn for three months. Overall, the patients reported that the rosehip preparation was almost three times more effective than paracetamol, and 40 per cent better than glucosamine. Rosehip also didn’t come with the side effects associated with paracetamol, including constipation and drowsiness. The researchers concluded that rosehip is so effective because it also reduces the inflammation in the joints, which is characteristic of osteoarthritis.

If you want to try it, I did a quick Google search and came up with two websites for you to look at – though there are undoubtedly plenty more – and you might also find it in your local health store. These are what I came across: www.dennisthechemist.com and www.JustVitamins.co.uk.

Low fat = low weight loss

I was delighted to read last week about some research done at the Ben-Gurion University of the Negev in Israel that shows that if you want to lose weight, forget eating a low-fat diet. I have never been an advocate of low-fat diets as they interfere with some of the body’s most essential functions: we need a certain amount of oils and fats to help us absorb vitamins and nutrients, for energy, as well as keeping our skin moisturised and supple.

Low-fat foods are believed by many to be helpful in lowering cholesterol, but this is simply not the case. Nor will they help you lose weight in a substantial way, compared to other diets.

According to the report in the New England Journal of Medicine, the researchers put 322 people who were moderately obese on one of three weight-losing methods, and monitored their progress for two years. The clear winner was the Atkins low-carb diet as being the most effective way to lose weight, and it is followed closely by a balanced Mediterranean diet. A low-fat diet came in a poor third, and people who used it lost around 40 per cent less weight than those who were on the Atkins regime. The Atkins diet was also the most effective for lowering the ‘bad’ HDL cholesterol, which fell by 20 per cent over the two years.

BUT, and it’s a big one, if you are thinking of undertaking the Atkins diet please be aware that although it can generate good weight loss quite quickly, it is not recommended for long term use, and there are very good reasons for this. It is based on a high intake of fat and protein with virtually no carbohydrate intake or dairy. It’s almost impossible to follow the Atkin’s plan if you’re a vegetarian as nuts, seeds, beans and many vegetables are banned in the early stages.

Unpleasant side effects can also occur, as burning fat results in the production of substances called ketones as your body enters a state called ketosis. This can result in bad breath, tiredness, weakness, dizziness, insomnia and nausea. Constipation may also occur as a consequence of avoiding typically high-fibre foods such as fruit, veg, beans, wholewheat pasta, brown rice, wholegrain breakfast cereals and jacket potatoes. When it comes to long-term side effects, many health professionals are concerned that the Atkins diet may have serious dangers. While the high intake of fat, particularly saturates, may increase the risk of heart disease, there are also concerns that the unbalanced nature of the Atkins diet may lead to nutritional deficiencies, which cause health problems in later life. For example, poor intakes of bone-building calcium (found in dairy products) may increase the risk of osteoporosis, while poor intakes of antioxidant nutrients (found in fruit and veg) have been linked with a host of health problems ranging from heart disease and cancer to premature ageing and cataracts. Some experts are also worried that high intakes of protein may cause kidney problems or weaken bones.

WHY DO IT? The main advantage is that people can lose considerable amounts of weight, really quite quickly and this can be very motivating. The diet also encourages people to cut out most processed carbs and alcohol, and thanks to it allowing plenty of red meat and high-fat butter, cream, cheese and mayonnaise, it’s also the one diet that seems to be attractive to men.

The concern over fats and heart disease made Atkins, himself a cardiologist, revise the guidelines for fat intakes to recommending that no more than 20 percent of calories should come from saturates. However, this is still twice as much the recommended amount for a healthy heart.

As ever, read the facts and make up your own mind.

Vital Veg – The dynamic duo

Cabbage is not everyone’s favourite food – shades of school dinners and that terrible lingering smell as it boiled away all morning – and celery, too, can be an acquired taste you either love or loathe, but these two vegetables can immeasurably improve your health. Here are some of the really good reasons to include cabbage in your diet on a regular basis:

On a diet? An average portion is around 15 calories, so it can help you lose weight, while feeling full. It is also full of vitamin C which many believe helps your cells to burn fat.

It contains phytonutrients that help protect you from the free radicals (cancer causing agents) that can damage your cell walls.

Helps to clean and detox your liver of impurities by stimulating the production of the antioxidant glutathione.

The lactic acid in it can help disinfect your colon to inhibit growth of bacteria.

Promotes healthy, glowing skin because of the amounts of vitamin E it contains.

Keeps your eyes healthy with a good dose of vitamin A. All that applies to the white and green cabbage varieties, however if you add in some red cabbage you will be getting a bonus in the form of anthocyanin, an antioxidant which is responsible for its red colour. However it’s not there just to make it look good alongside your Lancashire hotpot, the traditional accompaniment to this winter dish. It has several vital roles to play in supporting your mental health as it helps protect your brain cells, and this is the reason many scientists now believe it could have a role in the fight against Alzheimer’s. Again, like it’s green cousins, it can also help if you are dieting as anthocyanins also have potential as ‘fat-fighters’, according to a Japanese study carried out in February 2008. They reported that the antioxidants in red cabbage could help tackle metabolic syndrome (MetS), which can cause obesity, hypertension, and insulin problems.

Enough about cabbage – what about celery? In my childhood it appeared in water in a cut glass jug to accompany Sunday tea and I avoided it like the plague. Now, I enjoy it on a daily basis – more later. So what is celery good for? Well more good news for dieters, as it can help suppress your appetite and that can help you slim. If you are an anxious type then celery can be useful as it has a calming effect on the central nervous system. Celery contains ‘pthalides’, compounds which can help relax your artery muscles, and have an effect on lowering your blood pressure – always a good idea if you are anxious, and those same compounds also reduce your levels of stress hormone, which help keep your blood vessels relaxed and open. It’s the leaves, rather than the stalks that contain the biggest concentration of the pthalides, so chop finely and add to salads, don’t just eat the crisp stem.

BUT I DON’T LIKE THEM!

I promised an easy way to eat these two vital veg, and I will let you into a secret. I really don’t like eating vegetables at all. There are a favoured few, but mainly I count potatoes as my only ‘much-loved’ vegetable. But, I know how important it is to get those nutrients, so I juice my vegetables instead. The quickest way to get the benefits of cabbage is to drink 25-50 ml of fresh, raw cabbage juice each day. This is based on research done in the early 1950s by Dr Garnett Cheney who found that peptic ulcer patients who drank 4 glasses of raw cabbage juice daily quickened the healing process and relieved the pain. A quarter of an average cabbage will give you that amount, throw in some celery with the leaves and you have an amazing cocktail. If you want it a little sweeter pop in a carrot. You can juice pretty much anything and everything, and there are some great juice recipe books on the market – please try to use organic veg where possible and drink the juice the second you have made it – don’t let it stand or it will start to oxidise on contact with the air and it doesn’t look very pretty either. I start the day usually by juicing an apple, a carrot, couple sticks of celery, half a grapefruit and a piece of ginger. If you haven’t time for breakfast, then that will really set you up.

The most effective antioxidant juice – Honest

It used to be that you just went into the supermarket, and bought juice. Probably orange or apple and that was that. Now the packs all scream about being one of your 5 a day, or that they are rich in antioxidants and can reduce your levels of free radicals – in their opinion, which is rarely backed up by any facts and figures. You know that to be healthy you need a decent level of antioxidants in your diet, but with up to a dozen or so manufacturers all claiming the same thing for their product – so just who do you believe?

Happily for us, the Journal of Agricultural Food Chemistry has just reported on some research done at the University of California which definitively proves which juice has more antioxidants than any other drink, including other juices, green or black tea, and red wine.

Ready for it? The winner is pomegranate juice, which has around 20% more antioxidants than other drinks tested. They carried out a series of tests to determine their antioxidant levels and abilities to scavenge for free radicals. The pomegranate juice was a clear winner on all counts as was their conclusion and it has been linked to many other health benefits including a 50% reduction in Alzheimer’s risk, and suggested as part of a cancer prevention diet, particularly prostate cancer.

Natural relief for joint pain

Old wives’ tales are usually dismissed as being nonsense, but if you really care about your health they are well worth paying attention to as they are based on experience and ‘case studies’ that may be anecdotal but have at least been tried on actual human bodies – usually several thousand of them over a long period of time. I have mentioned the health benefits of Manuka honey before, and an old folk remedy for joint pain combines honey with cider vinegar to good effect. I teased you with that mention of the Bible, well cider vinegar gets a mention for being a healing agent and having antiseptic properties and has been used for many things including dealing with high blood pressure, lowering cholesterol and reducing stress. However, one of it’s most impressive qualities lies in it being able to tackle joint disease.

How does it do it? Because vinegar is full of natural enzymes that can help dissolve uric acid, and it is that acid which breaks down the calcium deposits in your joints. It is also believed that cider vinegar builds up the minerals needed for healthy bone structure. In other words, it acts as a natural anti-inflammatory.

Commercial vinegars are produced to give you a fine, clear liquid which is produced by boiling, and unfortunately that also kills all the enzymes and removes vital nutrients. However, like honey, it is better when from a powerful natural source such as Manuka – which itself has anti-inflammatory properties – so cider vinegar is most effective when it is unpasteurised and for that you need to find a specialist supplier. One enterprising company has combined the two ingredients for maximum effectiveness – and to make the vinegar palatable it must be said! A tablespoon of the combination in water on a daily basis will have your joints thanking you, and personally I combine it with a splash of ginger cordial concentrate and make it with hot water. It really does taste good, and if you want to know more then visit this website if you want to order up some ease in your joints: www.greenbayharvest.co.uk

The secrets of longevity – Part 3

We have journeyed to the Japanese island of Okinawa and the Sardinian village of Ovodda, but now we are off to what can seem like the natural home of those seeking eternal life – California. Certainly no other nation spends so much time, money and effort in trying to look younger and live longer, but strangely enough their longest lived community subscribes to none of those ideas.

Loma Linda, in California, is a town that is home of a large community of Seventh Day Adventists and they are proving anyone can increase their chances of living a longer, healthier life – and it has nothing to do with your genetic inheritance.

On average, Seventh Day Adventists in the town live between five and 10 years longer than fellow citizens, and it makes them the longest living people in the US.

What is making the difference? For many of those living in Loma Lindo long life is a matter of their faith, and the simple explanation would be that the Church advocates no tobacco or alcohol and promotes a vegetarian diet. All of these are factors that will definitely improve health and prolong life, however,not all members follow this code and even they live significantly longer than average.

Research has previously shown that people that go to church regularly – whatever faith they have – live longer, and that fact has been known for the last 30 years. But why? According to Dr Gary Fraser, who is researching the community, it seems that regular churchgoers have significantly lower levels of stress hormones and so may be better equipped to cope with life’s upsets and challenges.

Dr Kerry Morton, who is involved in a longer-term study on Adventist health, certainly seems to agree. “Religion and connection to something higher than oneself, connection to the sacred,connection to a tight-knit religious community allows you to modulate your reactions and your emotions to believe there is a broader purpose. Therefore your body can stay in balance and not be destroyed by those stressors and traumas over time”.

Well there you have it, the three longest-lived communities in the world, and all with a different answer. Whether it’s faith, food, or family I think it comes down to attitude and how you feel about yourself and your life – whichever route you take make it a positive one.

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