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Facts and information on COVID-19

17/5/2020

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covid-19
In my last article I explained what a virus is and how they can affect and express inside a human body. To take this to the next step and assuming you have read the above linked article, let us discuss and explain the current facts and information on COVID-19.

Let me start this article by saying that I'm simply going to state the clear facts and information that is present regarding COVID19 so far. This will not be an article on the various conspiracy theories out there regarding COVID19. The internet is full of those, so if that’s what you’re searching for, feel free to Google away on that. 

Regardless of what you believe, I must say that COVID19 has been extremely disruptive to families and societies globally. I’ve had friends, relatives and colleagues who have lost loved ones or are currently fighting COVID19 themselves. My heart goes out to those who have suffered and those who are currently battling this virus in order to survive. We always tend to throw numbers at large scale issues and typically forget that behind these numbers are people. People like us who were simply living their lives before COVID19 started to spread. 

So, with that in mind, let's look at the actual facts based on what we know so far about COVID19. Here is a simple to digest breakdown [1]:
  • Coronaviruses have been identified as human pathogens since the 1960s.
  • They often affect animals, but sometimes some strains can affect humans too.
  • Recent SARS and MERS-CoV outbreaks originated from civet cats and camels.
  • You don’t have to worry about your cats or dogs passing COVID19 onto you.
  • Symptoms of COVID19 are similar to flu like symptoms. However, more serious cases may develop severe pneumonia, acute respiratory distress syndrome, sepsis and septic shock leading to death.
  • The virus seems to be transmitted human-to-human mainly through sneezes, coughs and exhales.
  • It is still not confirmed whether asymptomatic patients can pass on the virus or not.
  • Measures such as limiting close contact with other people, washing hands with soap and water, staying in isolation if feeling unwell and drinking warm fluids throughout the day have been advised to the general public to limit the spread of COVID19.

One important item to mention here is that face masks are very important to limit the spread of COVID19. However, masks should only be used if you yourself feel you may have a cold, flu-like symptoms or COVID19 [4]. Wearing a mask prevents you from spreading most colds, flus and COVID19. The majority of masks provide very little protection against COVID19 unless you’re using an N95 particle filter or above rating mask and wear it consistently. 

This new virus and disease were unknown before the outbreak began in Wuhan, China, in December 2019. COVID-19 is now a pandemic affecting many countries globally [2]. 

Most people (about 80%) recover from the disease without needing hospital treatment. Around 1 out of every 5 people who gets COVID-19 becomes seriously ill and develops difficulty breathing. Older people, and those with underlying medical problems like high blood pressure, heart and lung problems, diabetes, or cancer, are at higher risk of developing serious illness.  However, anyone can catch COVID-19 and become seriously ill.  People of all ages who experience fever and/or  cough associated with difficulty breathing/shortness of breath, chest pain/pressure, or loss of speech or movement should seek medical attention immediately. If possible, it is recommended to call the health care provider or facility first, so the patient can be directed to the right clinic [2].

Research indicates that children and adolescents are just as likely to become infected as any other age group and can spread the disease. Evidence to date suggests that children and young adults are less likely to get severe disease, but severe cases can still happen in these age groups. Children and adults should follow the same guidance on self-quarantine and self-isolation if there is a risk they have been exposed or are showing symptoms. It is particularly important that children avoid contact with older people and others who are at risk of more severe disease [2].

COVID19 can survive temperatures higher than 25C. You can catch it no matter how sunny and warm it is. So, whatever the weather you should follow the official advice to protect yourself from the virus. Getting out into the sunshine, if you can, is still a good idea as this helps your body produce vitamin D which is important for your immune system [3]. 

You shouldn't use strong disinfectants to clean your body. Washing your hands thoroughly with soap and water or rubbing an alcohol-based sanitizer on them will stop the virus spreading. Using stronger chemicals on your skin can be dangerous. Never drink disinfectant or hand sanitizer as this can do serious damage [3].

In terms of the numbers of those infected, recovered and those that have unfortunately passed on from COVID19 are approximately the following at the time of writing this article [5]:
  • 4,645,630 worldwide cases confirmed
  • 1,721,774 worldwide recovery cases
  • 311,964 worldwide deaths recorded :-(

Comparing the number of those that have passed away to those that have been infected gives a 6.72% fatality rate. This number may seem high to those reading this article, and yes 311k number of deaths is high, especially in my opinion if those in power in the Western world could have handled and been a lot smarter in tackling the spread of COVID19. 

But, without sounding too insensitive to the number of deaths as that is not my intention, i’m simply stating facts that i’ve researched online, let's compare COVID19 to other commonly known diseases and pathogens that we have seen in the past and their fatality rates [6]:
  • Ebola - fatality rate is approximately 83-90%
  • AIDS and HIV (untreated) - fatality rate is approximately 80-90%
  • Anthrax - fatality rate is approximately >90%
  • Influenza H5N1 - fatality rate is approximately 60%
  • MERS - fatality rate is approximately 35%
  • Cancer (overall) - fatality rate is approximately 30%
  • Dengue haemorrhagic fever (DHF) - fatality rate is approximately 26%
  • SARS - fatality rate is approximately 11%
  • Yellow Fever (unvaccinated) - fatality rate is approximately 7.5%

We can see that the fatality rate is more severe for past pathogens when compared to COVID19. Of course we don’t know the full fatality rate of COVID19. The R rate of infection, the average length of recovery or if asymptomatic people can pass on the virus is all yet to be verified and proved. We will know in time as with most new viruses and pathogens.

To keep the number of deaths in context, approximately 4000 people a day are dying from COVID19 as the latest statistics show. These statistics do not show the percentage of those daily deaths that had underlying medical conditions in addition to COVID19. To place this into context, here is a breakdown of daily deaths of many other diseases [7]:
  • Cardiovascular disease - approximately 48,742 daily deaths
  • Cancers - approximately 26,181 daily deaths
  • Respiratory diseases - approximately 10,724 daily deaths
  • Dementia - approximately 6,889 daily deaths
  • Diarrheal diseases - approximately 4,300 daily deaths
  • Diabetes - approximately 3,753 daily deaths

When looking at these numbers above, COVID19 is near the bottom of this list as it currently stands with the data we have present. In conclusion to this article, I would suggest that staying alert and being sensible in what you do outdoors, especially if you’re a person who has serious underlying health conditions or are classified as elderly or live with those that have underlying health conditions. 
​

Stay safe, be sensible, practice clean hygiene and if you do feel unwell, for now isolate at home and call your local health centre. 
​

References:
  1. What we know about COVID19 - https://www.ecdc.europa.eu/en/covid-19/facts/videos
  2. Q&A on coronaviruses (COVID-19) - https://www.who.int/emergencies/diseases/novel-coronavirus-2019/question-and-answers-hub/q-a-detail/q-a-coronaviruses
  3. COVID19: Myths and Facts - https://www.avert.org/coronavirus/covid-19-myths-and-facts
  4. COVID-19 myths and facts - https://hub.jhu.edu/assets/uploads/sites/2/2020/02/COVID-19-infographic.pdf
  5. TrackCorona - https://www.trackcorona.live/
  6. List of human disease case fatality rates - https://en.wikipedia.org/wiki/List_of_human_disease_case_fatality_rates
  7. How Many People Die Each Day? - https://www.visualcapitalist.com/how-many-people-die-each-day/?fbclid=IwAR2dvu2cSgxwmI5MjbvMBjPOXWgLj8eqqSgA0m0mu1XP_BG4ej1UX64xfHc​


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What is a virus?

10/5/2020

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COVID19
The current world that most of us live in is an unprecedented situation. Most of the world has gone into lockdown to avoid contracting COVID19. This has had drastic effects on most aspects of life. What we used to take for granted currently does not seem the norm. A simple trip to go watch a movie, pop to the gym or to meet friends for a coffee has been replaced with stay at home isolation and only necessary trips to control the spread of COVID19. Whether you agree with the current lockdown procedures or not is not the subject of this blog post however. In this post I'm going to focus on educating you on what a virus is and how they work.

A virus is a living thing. It's not an object or something that can be taken for granted. For starters, viruses are easily the most abundant life form on Earth, if you accept the proposition that they're alive. Try multiplying a billion by a billion, then multiply that by ten trillion, and that (10 to the 31st power) is the mind-numbing estimate of how many individual viral particles are estimated to populate this planet [1]. Because of the great diversity among viruses, biologists have struggled with how to classify these entities and how to relate them to the conventional tree of life. They may represent genetic elements that gained the ability to move between cells. They may represent previously free-living organisms that became parasites. They may be the precursors of life as we know it [2].

So, now we have some background information on the amount of viruses out there, let's go into how they can enter the human body and the mechanisms they use to replicate/grow and mutate.

Viruses during transmission to the human body contain either DNA or RNA as its genetic material and are surrounded by a protein shell called a capsid and sometimes known as an envelope. Once the virus has passed into the host cell, the viral package is unpacked which results in the hijacking of that cell. The interaction between the host and the virus now depends on the viral genome. 

In terms of viruses that use the DNA mechanism, viral DNA is transported to the nucleus of the hijacked cell for transcription and translation, but it remains as a separate module from the host DNA. Examples of these viruses are the herpes viruses, pox viruses and human papilloma viruses. DNA has a large genome with slow replication and DNA repair mechanisms.

For RNA viruses, the viral genome can remain in the host cell's cytoplasm and is translated into proteins or as a messenger RNA. What does this mean? RNA viruses are required to replicate their own genome as the host cell is unable to replicate the RNA genome template. Some examples of RNA viruses are the Rhinovirus (common cold), Hepatitis A and Hepatitis C viruses. RNA has a small genome, meaning it is very dependent on the host, it produces rapid replication and has no RNA repair mechanisms.

Now I could go into genome sequencing, talk about single stranded and double stranded DNA mapping, protein synthesis etc, but I would lose most of you, so i’ll keep it simple and say re-read the above two paragraphs again.

Once inside a cell, viruses release their genomes and also disrupt or hijack various parts of the cellular machinery. Viral genomes direct host cells to ultimately produce viral proteins (many a time halting the synthesis of any RNA and proteins that the host cell can use). Ultimately, viruses stack the deck in their favor, both inside the host cell and within the host itself by creating conditions that allow for them to spread. For example, when suffering from the common cold, one sneeze emits 20,000 droplets containing rhinovirus or coronavirus particles, according to "Molecular Biology of the Cell." Touching or breathing those droplets in, is all it takes for a cold to spread [3].

Unlike human cells or bacteria, viruses don't contain the chemical machinery (enzymes) needed to carry out the chemical reactions for life. Instead, viruses carry only one or two enzymes that decode their genetic instructions. So, a virus must have a host cell (bacteria, plant or animal) in which to live and make more viruses. Outside of a host cell, viruses cannot function. For this reason, viruses tread the fine line that separates living things from nonliving things. Most scientists agree that viruses are alive because of what happens when they infect a host cell [4].

Viruses lie around our environment all of the time just waiting for a host cell to come along. They can enter us through the eyes, nose, mouth or breaks in the skin. Once inside, they find a host cell to infect. For example, cold and flu viruses will attack cells that line the respiratory or digestive tracts. The human immunodeficiency virus (HIV), which causes AIDS, attacks the T-cells of the immune system. Regardless of the type of host cell, viruses follow the same basic steps to replicate [4]:
  1. A virus particle attaches to a host cell.
  2. The particle releases its genetic instructions into the host cell.
  3. The injected genetic material recruits the host cell's enzymes.
  4. The enzymes make parts for more new virus particles.
  5. The new particles assemble the parts into new viruses.
  6. The new particles break free from the host cell.

In terms of how you feel when infected by a virus, this depends on the type of virus you have been infected with. A common Rhinovirus will for most people result in symptoms common with a cold. This results in coughing, sneezing, body aches as well as higher temperature sometimes as common symptoms. Note that higher temperature is your body heating itself to ‘burn’ the virus out of its system. In terms of recovery from the common cold, roughly 7-10 days of rest, intake of warm fluids and an increase in hearty soups as well as a higher intake of vitamin C can help facilitate this.

Other viruses, such as the Herpes viruses or Hepatitis viruses demonstrate different symptoms in the body, and for the above two viruses mentioned, you will require a consultation with a medical profession and require medicine to help with the symptoms of these viruses. 

An example would be the Herpes Simplex type 1 or 2 viruses. They commonly cause cold sores and can be caught on most parts of the body, however lips and genital parts seem to be the most common area. Antiviral tablets may be prescribed for cold sores. If you get an unacceptable number of outbreaks, talk to your doctor. Antiviral tablets are a more effective way of treating and preventing cold sores than antiviral creams [5]. Other factors such as diet, lifestyle and how much sun exposure can contribute to the recurrence of cold sores (discussing this will be a blog in itself).
Examples of the most famous viruses in the past have been [6,7]:
​
  • Marberg virus
  • Ebola virus
  • Rabies virus
  • HIV
  • Smallpox
  • Dengue virus
  • H5N1 bird flu
  • SARS-CoV
  • MERS-CoV
  • H1N1
  • H7N9 bird flu
  • 2019-nCoV

Now you should have a good grasp of what viruses are and how they work inside the human body. In my next blog, I will discuss COVID19 in detail, what it is, how it attaches itself to a cell, how the body reacts to it and what can be done to avoid, or as I like to think, to live alongside COVID19.

References
  1. What’s a virus, anyway? Part 1: The bare-bones basics - https://scopeblog.stanford.edu/2020/04/02/whats-a-virus-anyway-part-1-the-bare-bones-basics/
  2. The Origins of Viruses - https://www.nature.com/scitable/topicpage/the-origins-of-viruses-14398218/
  3. What Are Viruses? - https://www.livescience.com/53272-what-is-a-virus.html
  4. How Viruses Work - https://science.howstuffworks.com/life/cellular-microscopic/virus-human1.htm
  5. Cold sores – questions and answers - https://herpes.org.uk/cold-sores/?gclid=EAIaIQobChMIpeC_9sOp6QIVxevtCh2NjAb8EAAYASABEgJtkfD_BwE
  6. Confirmed cases and deaths of major virus outbreaks worldwide in the last 50 years as of 2020 - https://www.statista.com/statistics/1095192/worldwide-infections-and-deaths-of-major-virus-outbreaks-in-the-last-50-years/
  7. The 12 deadliest viruses on Earth - https://www.livescience.com/56598-deadliest-viruses-on-earth.html​


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How to eat healthy this Christmas?

4/12/2018

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Picture
Christmas is a time of year to enjoy yourself, and everyone is allowed to indulge a little, but make sure you don't fall into the mindset of just binging for a whole week. A few treats are fine, but keep up your overall healthy eating and fitness regime and you'll be much happier and healthier come the new year [1]!
There are lots of handy trips we can all do to make sure that we are sensible; yet have a good balance between a naughty snack and a healthy meal. Below are a list of tips which are helpful but by no means a complete list:

  • Eat lots of protein: If you’re a fan of meat, you should have no problem eating a variety of meats this festive season. Turkey, Chicken, Beef and Goose and Gammon are all popular choices. Just make sure your choice of meat is not deep fried, but grilled, steamed or oven cooked to get the most benefits from the protein. Protein keeps you fuller for longer as the amino acids in the protein take longer to break down by your stomach, therefore keeping you satiated.
 
  • Don’t forget the vegetables: Roasted carrots, sweet potato, broccoli, spinach, brussels sprouts and parsnips are all great choices. These traditional seasonal vegetables are packed in nutrients and antioxidants that will help your immune system, especially if you’re in a winter climate and are lacking in natural vitamin D. If you really want, do enjoy a few roast potatoes, but be sensible with your portions of white carbohydrates.
 
  • Meal strategy!: Eat more of your starters if they are healthy, a moderate amount of your mains and very little of your desserts. If your starter is a healthy bone broth, rather than a cream based soup, do finish that as it’ll pack your stomach full of good nutrients and will fill you up quicker. Try and stick to sharing platters of veggies and fruits with some cold meats, as you’re less likely to indulge in good company [2]!
 
  • Don’t go hungry when shopping for food or presents: We make terrible food choices when we’re hungry and need a quick fix. If you are braving the malls this Christmas for presents, do go for a healthy breakfast or lunch before you start. You’ll thank yourself as shopping can be stressful for most people this time of year, which leads to poorer food choices and a leads to a cycle that is hard to break [2].
 
  • Eat before going to a party: Before going out, have a healthy snack to curb your appetite. Research has shown that when faced with a variety of foods with different tastes, textures, smells, shapes, and colours, people eat more, regardless of their true hunger level. Cutting down on your personal smorgasbord can decrease what you end up eating by 20 to 40 percent [2].
 
  • Don’t give yourself a Christmas stuffing: Recent research suggests that we consume around 3,000 calories in our Christmas dinner – more than the entire recommended daily intake for a grown man! This huge feast not only contributes to weight gain but also to indigestion and heartburn, not to mention lethargy for the rest of the day, reducing the chances of you burning much of it off. Instead of gorging yourself on Christmas dinner, eat a normal-sized meal and then take a 20-minute break to see if you are still hungry (it takes this long for the brain to register that the stomach is full). The chances are, you’ll realise you’ve had enough [3].
 
  • Avoid those winter colds: Colds are rife at Christmas, partly because many of us travel around the country, exposing ourselves – and others – to different cold viruses. Minimise your risks by maintaining a healthy immune system (eating a healthy diet, getting enough sleep and not smoking will help), so you are more able to fight off any viruses [3].
 
  • Do something for others: It’s hard to avoid the consumerism that has overtaken Christmas in the western world, but it doesn’t all have to be about giving or receiving gifts. Try to do something for others this festive season, whether it’s baking some extra mince pies for an elderly neighbour, inviting an acquaintance who doesn’t have family around them to your home or helping out with a local Christmas fete or carol service.
 
  • Be a careful cook: If your Christmas duties include cooking the dinner, you won’t be delighted to hear that according to the Food Standards Agency, December is one of the most common months for people to get food poisoning. To minimise the risks, don’t leave food out all day. Put out small amounts at a time, so that what is on the table has just been cooked or just come out of the fridge. Ideally, try to use any leftovers within 48 hours or freeze them. As for the turkey, always defrost it in the fridge, allowing 10 to 12 hours per kilo and do not wash the bird, as this can spread bacteria around, which will be destroyed by cooking anyway [3].
 
  • The A word: Alcohol is also a large contributor to weight gain during Christmas. In fact, some research done only a few years ago stated that the average person can consume up to 18 units of alcohol on Christmas day alone [4]! That is a staggering amount of empty calories and sugar. Also avoid as many beer, lager and ciders as they are full of calories [5]. Wine and white spirits would be the best choice as they are lower in calories and higher in alcohol content, so you need less of the content to get merry.


So you can see there is lots that can be done. What is important is to have fun, enjoy the parties, but make sensible food choices. The discipline and self-motivation to eat sensibly you show now, will serve you better come January when the majority of peoples resolutions are to hit the gym and lost those excess pounds, you can start the new year with other priorities and not have to worry about the weight loss and shopping for a larger pair of bottoms!
​
If you feel you could benefit from a consultation on eating habits require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com
​

References:
  1. Eating Healthy This Christmas - The Do’s and Don'ts -  https://www.expertrain.com/blog/health/how-to-eat-healthily-this-christmas.htm
  2. 9 Healthy Holiday-Eating Strategies - https://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays
  3. 10 ways to have a healthier Christmas - https://www.realbuzz.com/articles-interests/festive-health-fitness/article/10-ways-to-a-healthier-christmas/
  4. Alcohol units consumed during Christmas - https://aquarius.org.uk/christmas-units/
  5. Enjoy Christmas Drinks without Piling on the Pounds - https://www.weightlossresources.co.uk/food/christmas/christmas_drinks.htm


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Foods to keep the waistline slim this summer

21/7/2018

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Picture
Summer is by far my favourite season. I like the warmth of the sun on my skin, the constant sunshine, the long days and hot summer nights. It's really what I live for, especially in the U.K! Don’t get me wrong, I enjoy all season as it's healthy for the body to experience all climates and environments in moderation, but having a prolonged winter takes it toll on my body after a few months.

With summer, I tend to find my body wants to eat less heavy, comforting meals and craves more salads, fruits and water of course. This is a perfectly natural reaction and should be what a healthy body craves. Foods are seasonal for a reason and there are foods that should be consumed more in the summer than other months.

It is important to be careful what foods you consume though, as in the summer, hidden sugars in drinks and foods can easily pile on the pounds and have a lasting effect on your health, and not in a good way! It’s kind of a myth that summer means more exercise and healthier food choices for everyone. One eye-opening study found that kids gain weight three times faster over summer than they do the rest of the school year, thanks to a steady diet of junk food and video games [1]. And while there’s no comparable stat on grown-ups and weight gain, barbecues, state fairs, and waterside food vendors offer plenty of temptation.

Having said that, there are plenty of foods that are tasty, full on nutrients, easy to cook or eat raw and have many benefits for you whilst keeping the waistline slim. Here’s a list of some of them:
  • Watermelon: Staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during hot summer months. The good news is that you don't just have to drink water. You can eat it, too: in addition to delivering skin-protecting lycopene, watermelon is 92 percent water (hence the name). Another boon? Research shows that eating foods that are full of water helps keep you satisfied on fewer calories (Interestingly enough, drinking water alongside foods doesn't have the same effect) [2].
  • Corn: Nothing says summer like fresh sweet corn. And did you know that two antioxidants—lutein and zeaxanthin—in corn may act like natural sunglasses, helping to form macular pigment that filters out some of the sun's damaging rays? It's true. The same antioxidants may also help lower your risk of developing age-related macular degeneration—the leading cause of blindness in people over the age of 60 (though much of the damage occurs decades earlier). Grilling them on the barbeque with some garlic butter is a nice touch [2]!
  • Blueberries: Fresh blueberries straight from the berry patch are a special treat! Turns out the antioxidants in them may help ward off muscle fatigue by mopping up the additional free radicals that muscles produce during exercise, according to recent research out of New Zealand. They also taste sweet and delicious and go well into most smoothies [2]!
  • Wild Alaskan Salmon: Peak salmon fishing season is May through September in Alaska, where the local catch provides high levels of omega-3 fatty acids with low levels of environmental contaminants. Try this grill-ready glaze from Michael Ferraro, executive chef at New York City’s Delicatessen: Blend 1/8 cup harissa paste, 1/4 cup olive oil, 1 tbsp honey, 1 tsp chopped thyme, and 1/2 tsp brown sugar for about 30 seconds. Season both sides of your salmon with salt and pepper. Over high heat, grill the fillets flesh-side down until crisp-golden brown. Flip the fish, brush the seared side with your glaze, and transfer to the broiler until the glaze caramelizes [3].
  • Korean fried chicken: A trendy food in South Korea that's caught on around the world, Korean fried chicken has won lots over as a crunchy finger food for hot weather. Koreans have perfected the holy fried chicken trinity: crispy, thin skin that still retains some gooey fat underneath, a strong spicy flavor and delicious moist meat. Goes well with a side of pickles [4].
  • Melons: Summer's coolest, juiciest and healthiest foods are melons. You can use them in salads, desserts, smoothies, milkshakes and even salsa. They're good for the stomach, propel weight loss and help prevent many common health problems such as cancer, high blood pressure, heart disease and common colds and flues [5].
  • Salad leaves: Amaranth leaves, rocket leaves, basil and other summer herbs should be tossed in a salad  bowl and topped off with a yogurt dressing to make a great summer salad. They create a powerhouse of nutrition and are a great way to lose weight. Bung in fruits, nuts, white meat, peppers, mint or coriander leaves to make a light and lovely meal [5].
  • Sunflower seeds: Take these out to the ballgame (or golf course). Sunflower seeds are a terrific source of vitamin E, a quarter cup provides more than 90 percent of your daily need. They also offer a healthy dose of such key minerals as manganese, magnesium, and selenium [6].
  • High protein drink: An Aloe Vera Berry Blast Protein drink will quench your thirst for a refreshing, sweetened drink without the sugar and extra calories of soft drinks. These drinks are made from a mix of easily digested proteins suitable for all liquid diets. It's a light, refreshing taste of summer in any season. Great frozen as popsicles! Only 70 calories. An average sized glass will contain 15 grams of protein [8].
  • Infused water: Soda and sports drinks are some of the worst drinks for your teeth. They eat away at your teeth, cause dry mouth and are full of sugar. Water, however, is one of the best things you can sip, so serve up a healthy drink with a twist of whatever fruit you’d like. Infused waters are low in sugar and super hydrating. (Just go easy on citrus fruits. The acid in lemons and limes can be harsh on your teeth.) Bonus: Pitchers of infused water will also look beautiful on your table [7].

Hopefully the above list will give you some ideas about what foods to have during the summer season to keep the body healthy and the waist slim. Try and avoid fast food, takeaways, fruit juices, fruit flavored water, sweet alcohol and sugar filled snacks such as donuts and milk chocolate. They all contain hidden sugars and bad fats which won’t keep the waistline slim or your body healthy in the long term. The above list is by far not the only foods that should be consumed, but a rough guide to what should be eaten as a start before you explore.

I would also suggest to become more active in the summer. Take advantage of the longer days to go for walks and spend time outdoors as a family. If you have children, get them into the habit of exploring the world rather than being glued to the tv or a phone/tablet. By getting more sunshine outdoors, you’ll not only get the benefit of topping up the vitamin D, but get the benefit of being outdoors which is good for the lungs, eyes, blood and mental state. Being more active will contribute to you burning more calories and contributing to weight loss or maintaining a slim waistline.

If you feel you need help losing weight and getting beach body ready this summer or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References:
  1. 17 Best and Worst Foods of Summer - http://www.health.com/food/17-best-and-worst-foods-of-summer#summer-fare
  2. 8 Summer foods to add to your diet - http://www.eatingwell.com/article/105269/8-healthy-summer-foods-to-add-to-your-diet/
  3. 50 Healthy summer foods - https://www.health.com/food/50-healthy-summer-foods#salmon
  4. 25 Best foods for the summer - https://edition.cnn.com/travel/article/summer-food-dishes/index.html
  5. 7 things you should eat this summer - https://food.ndtv.com/lists/7-things-you-should-eat-this-summer-695457
  6. 20 summer foods that are healthier than you thought - https://www.rd.com/health/healthy-eating/summer-foods-healthier/
  7. 7 MouthHealthy Tips for Your Summer Soiree - https://www.mouthhealthy.org/en/summer-entertaining
  8. Seven best summer foods to lose weight - https://alevostore.com/blogs/alevo-articles/7-best-summer-food-if-youre-trying-to-lose-weight


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Are you losing your memory or is it your lifestyle

13/4/2018

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Image courtesy of http://healthhub.brighamandwomens.org/
We all forget things to do from time-to-time. For some of us, memory issues affect us more than others. Whilst it is perfectly natural to forget to do things, it can be frustrating if it is something that occurs on a regular basis. Yes, there is a growing concern about the usefulness of our memory, especially as we get older.

Let's discuss what causes memory loss, and from there we can move onto what can be done to help with this condition.

Firstly, like with most things, your lifestyle, diet, habits and career will all play a part in your overall health, including how healthy your memory is. Having a stressful job combined with a poor diet, lack of exercise and limited exposure to daylight will all contribute to long-term memory loss.

Many medical problems can cause memory loss or other dementia-like symptoms. Most of these conditions can be treated. Your doctor can screen you for conditions that cause reversible memory impairment.

Possible causes of reversible memory loss include [1]:

  • Medications. Certain medications or a combination of medications can cause forgetfulness or confusion.
  • Minor head trauma or injury. A head injury from a fall or accident, even if you don't lose consciousness, can cause memory problems.
  • Emotional disorders. Stress, anxiety or depression can cause forgetfulness, confusion, difficulty concentrating and other problems that disrupt daily activities.
  • Alcoholism. Chronic alcoholism can seriously impair mental abilities. Alcohol can also cause memory loss by interacting with medications.
  • Vitamin B-12 deficiency. Vitamin B-12 helps maintain healthy nerve cells and red blood cells. A vitamin B-12 deficiency, common in older adults, can cause memory problems.
  • Hypothyroidism. An underactive thyroid gland (hypothyroidism) can result in forgetfulness and other thinking problems.
  • Brain diseases. A tumor or infection in the brain can cause memory problems or other dementia-like symptoms.

Sleep apnea could also be a cause of memory loss. This common but treatable sleep disorder causes breathing to stop briefly and frequently throughout the night. It is linked to memory loss and dementia, according to Constantine Lyketsos, MD, director of the Memory and Alzheimer's Treatment Center at Johns Hopkins Medicine and professor and chair of psychiatry at Johns Hopkins Bayview. You might have sleep apnea if you wake up with a headache and have daytime fatigue, or if your partner complains of loud snoring.

When not treated, sleep apnea affects spatial navigational memory, found a study published in The Journal of Neuroscience. This type of memory includes being able to remember directions or where you put things like your keys. The research suggests that deep sleep, also known as rapid eye movement (REM) sleep, plays an important role in memory.

One explanation is that for people with sleep apnea, oxygen delivery to the brain is interrupted several hundred times during the night, explains Dr. Lyketsos. “The brain is stressed, so people wake up,” he says. The injury sleep apnea causes can show up as a variety of memory loss symptoms, he adds [2].

Other causes of memory loss could be are not limited to the following:

  • Hypoglycemia (low-blood sugar)
  • Hypercalcemia (too much calcium)
  • Lead poisoning
  • Depression
  • General lack of sleep

As can be seen, there are a number of things that can cause memory loss. It could be a combination of some of the things mentioned above or one of those things that is severe enough to cause the memory loss on its own.

I’m not going to discuss Dementia or Alzheimer's in this article, as they are very complex topics that will be discussed in future articles and given the time and research they deserve.

So now we know what are the main causes of repairable memory loss, what can we do to reverse the process and have our memory as sharp as possible? Lets us list below:

  1. Eat right: The foods you eat and don't eat, play a crucial role in your memory. Fresh vegetables are essential, as are healthy fats and avoiding sugar and grain carbohydrates. For instance, curry, celery, broccoli, cauliflower, and walnuts contain antioxidants and other compounds that protect your brain health and may even stimulate the production of new brain cells [3].
  2. Have a brain workout: By the time you’ve reached adulthood, your brain has developed millions of neural pathways that help you process and recall information quickly, solve familiar problems, and execute familiar tasks with a minimum of mental effort. But if you always stick to these well-worn paths, you aren’t giving your brain the stimulation it needs to keep growing and developing. You have to shake things up from time to time! Memory, like muscular strength, requires you to “use it or lose it.” The more you work out your brain, the better you’ll be able to process and remember information. But not all activities are equal. The best brain exercises break your routine and challenge you to use and develop new brain pathways [4].
  3. Do physical exercise: While mental exercise is important for brain health, that doesn’t mean you never need to break a sweat. Physical exercise helps your brain stay sharp. It increases oxygen to your brain and reduces the risk for disorders that lead to memory loss, such as diabetes and cardiovascular disease. Exercise also enhances the effects of helpful brain chemicals and reduces stress hormones. Perhaps most importantly, exercise plays an important role in neuroplasticity by boosting growth factors and stimulating new neuronal connections [4].
  4. Stay hydrated: It isn’t just what you eat that affects your memory, it’s also what and how much you drink. Water might just be the best brain tonic. Your brain is 73% water and it takes only 2% dehydration to diminish your memory, attention, and other cognitive skills. To illustrate how easily this can happen, you can lose 10% of your body’s water after a strenuous physical workout. Mild dehydration causes measurable brain shrinkage with adverse effects on concentration, alertness, and short-term memory [5].
  5. Drink alcohol moderately: Red wine has a reputation for being the healthiest alcoholic beverage. It’s a top source of resveratrol, a potent antioxidant isolated and sold as a memory supplement that protects against age-related mental decline. But it may surprise you that moderate consumption of alcoholic beverages in general — wine, beer, champagne or spirits, can positively impact memory. Drinking moderately throughout adulthood protects your memory later in life and significantly decreases your risk of dementia or Alzheimer’s. It seems that what you drink isn’t as important as how much you drink [5].
  6. Write things down: This is an 8-by-10 notebook with a calendar that will help you plan the minutiae of your life. Fill it with your to-do lists for the day, week, and month. Your notebook can become a portable filing cabinet for phone numbers, addresses, birthdays, medical information, phone messages, inspirational thoughts, bridge-playing strategies -- you name it. Carry it with you, or carry a small notepad to jot down information that you later transfer into your notebook. The act of writing something down reinforces it in your memory. And make sure to look at your notebook several times a day [6].
  7. Focus on attention: Attention is one of the major components of memory. In order for information to move from your short-term memory into your long-term memory, you need to actively attend to this information. Try to study in a place free of distractions such as television, music, and other diversions. Getting rid of distractions might be a challenge, especially if you are surrounded by boisterous roommates or noisy children. One thing you can do is to set aside a short period of time to be alone. Ask your roommates to give you some space or ask your partner to take the kids for an hour so you can focus on your work [7].
  8. Read out loud: Research suggests that reading materials out loud significantly improves​ your memory of the material. Educators and psychologists have also discovered that having students actually teach new concepts to others enhances understanding and recall. You can use this approach in your own studies by teaching new concepts and information to a friend or study partner [7].
  9. Get some sleep: Researchers have long known that sleep is important for memory and learning. Research has shown that taking a nap after you learn something new can actually help you learn faster and remember better. In fact, one study found that sleeping after learning something new actually leads to physical changes in the brain. Sleep-deprived mice experienced less dendritic growth following a learning task than well-rested mice. So the next time you're struggling to learn new information, consider getting a good night's sleep after you study [7].
  10. Get still: “Meditation improves your concentration and focus, which benefits memory,” says Dharma Singh Khalsa, the medical director and the president of the Alzheimer’s Research & Prevention Foundation, in Tucson. In addition, meditation has been shown to reduce stress, which can do a number on memory. “When we’re under stress, our body and brain release hormones such as cortisol, adrenaline, and CRH [corticotropin-releasing hormone], which in short bursts can help us fight or flee danger,” says Tallie Z. Baram, a professor of neurological sciences at the University of California, Irvine. But when you’re stressed-out over long periods of time, these hormones change the structure of the hippocampus, destroying nerve endings involved in information flow. A study released last year showed that subjects who performed a 12-minute chanting meditation once a day for eight weeks saw marked improvement in their memory and increased blood flow in the areas of the brain used in a variety of memory tasks [8].

As can be seen from the list above, by making sensible food and lifestyle changes, you can improve your memory. By making the time and effort to look after your body now, it’ll serve you wonders in the future. Like with most things, consumption or use in moderation is always a sensible approach to undertake.

If you feel you could benefit from guidance on foods to help improve your memory and concentration or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References

  1. Memory loss: When to seek help - https://www.mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/memory-loss/art-20046326?pg=2
  2. 5 Surprising Causes of Memory Loss - https://www.everydayhealth.com/news/5-surprising-causes-memory-loss/
  3. 7 Tricks to Improve Your Memory - https://articles.mercola.com/sites/articles/archive/2014/04/24/memory-improvement-tricks.aspx
  4. How to Improve Your Memory - https://www.helpguide.org/articles/healthy-living/how-to-improve-your-memory.htm
  5. 36 Proven Ways to Improve Your Memory - https://bebrainfit.com/improve-memory/
  6. Tips for a better memory - https://www.webmd.com/balance/features/tips-for-better-memory
  7. A Look at 11 Methods for Improving Your Memory - https://www.verywellmind.com/great-ways-to-improve-your-memory-2795356
  8. How to Improve Your Memory - https://www.realsimple.com/health/mind-mood/memory/how-to-improve-memory


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Brain food? What does your brain really need?

2/3/2018

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Image courtesy of https://universityhealthnews.com

​The brain is by far the most important organ in the body. It keeps everything ticking along and keeps all of the body’s systems functioning. Due to this it is essential to keep your brain as healthy as possible. Diet is certainly one way to do this. Our gut plays an important part in this, as it decides what is being absorbed and processed.


Our gut also helps keep our body’s immune responses and inflammation under control. Additionally, gut hormones that enter the brain or are produced in the brain influence cognitive ability, like understanding and processing new information, staying focused on the task at hand and recognizing when we’re full [1].

Therefore, having a good, varied and balanced diet is a great way to keep the brain healthy. So, what are these power foods that can help the brain maintain its optimum health? Well mostly they are foods that are high in fats and antioxidants. The brain is primarily full off fats and loves sugar. Hence why when we eat sugary foods, the dopamine receptors in our brain go wild and love that feeling and want more and more of it.

By feeding your brain the correct foods, it can have major beneficial long-term benefits to your brain and possibly help against brain degenerative diseases such as alzheimer's and dementia. In addition these foods can have a very beneficial effect on your gut bacteria and overall health. Let us list and discuss the reasons behind these foods now.

  • Fatty fish: Fatty fish includes salmon, trout and sardines, which are all rich sources of omega-3 fatty acids. About 60% of your brain is made of fat, and half of that fat is the omega-3 kind. Your brain uses omega-3s to build brain and nerve cells, and these fats are essential for learning and memory. Omega 3-s also have a couple additional benefits for your brain. For one thing, they may slow age-related mental decline and help ward off Alzheimer's disease. On the flip side, not getting enough omega-3s is linked to learning impairments, as well as depression. In general, eating fish seems to have positive health benefits [2].
  • Black beans: In addition to being great inexpensive sources of protein, black beans (and most beans, for that matter) contain a healthy dose of magnesium and folate. Scientists have found that magnesium, at least in animal studies, can help reverse some of the detrimental effects of Alzheimer’s disease for mice. And, as the old rhyme says, beans are also good for your heart; a healthier blood flow means a healthier brain [3].
  • Nuts and seeds: Nuts and seeds are good sources of vitamin E. Higher levels of vitamin E correspond with less cognitive decline as you get older. Add an ounce a day of walnuts, hazelnuts, Brazil nuts, filberts, almonds, cashews, peanuts, sunflower seeds, sesame seeds, flax seed, and unhydrogenated nut butters such as peanut butter, almond butter, and tahini. Raw or roasted doesn't matter, although if you're on a sodium-restricted diet, buy unsalted nuts [4].
  • Blueberries: Blueberries provide numerous health benefits, including some that are specifically for your brain. Blueberries and other deeply colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that may contribute to brain aging and neurodegenerative diseases. Some of the antioxidants in blueberries have been found to accumulate in the brain and help improve communication between brain cells [2].
  • Broccoli: If you’re constantly forgetting the name of someone you’ve just met, or if “We talked about this!” is a common conversation starter at your house, then broccoli is your produce-aisle prescription. It is packed with vitamin K, which has been shown to improve verbal episodic memory, which is your ability to absorb and remember verbal instructions [3].
  • Dark chocolate: Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids, caffeine and antioxidants. Flavonoids are a group of antioxidant plant compounds. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Researchers say these compounds may enhance memory and also help slow down age-related mental decline [2].
  • Green tea: Drink up. One study published in the journal Psychopharmacology evaluated 12 volunteers; some drank a drank a beverage containing green tea extract while others drank a placebo beverage and then underwent functional magnetic resonance imaging. The study found that those who drank green tea green tea extract had increased cognitive functioning. Researchers concluded that green tea may be helpful in treating cognitive impairments, such as psychiatric disorders [3].
  • Coconut oil: Coconut oil is still a controversial cooking oil due do its concentration of saturated fat. But in addition to being good for beauty treatments, it can also boost brain power. According to a study published by BBA Clinical, coconut oil has a high concentration of medium-chain triglycerides, which break down as ketones that are used as fuel for brain cells [3].
  • Exercise: Okay you can’t eat it, but research suggests that regular exercise is as important, if not more so, as what you eat when it comes to memory-saving lifestyle changes. Experts all stress that getting regular exercise is also an important part of the equation when it comes to staving off many diseases, including Alzheimer’s [5].

Of course there are many more foods that help with brain and cognitive functions such as avocados, red wine, spinach, grains and other beans. The list above should be a good guide to start with. With that said, like with most things, there is also the bad that is the opposite to the good. The below foods should be avoided as much as possible to help maintain a healthy brain.

  • Sugary drinks.
  • Refined carbohydrates.
  • Processed foods.
  • Trans fats.
  • Aspartame.
  • Alcohol.
  • Mercury that is in fish.

Your diet definitely has a big impact on your brain health. Inflammatory diet patterns that are high in sugar, refined carbs, unhealthy fats and processed foods can contribute to impaired memory and learning, as well as increase your risk of diseases such as Alzheimer's and dementia. Several other substances in food are dangerous for your brain too [7].

Alcohol can cause massive damage to the brain when consumed in large quantities, while mercury found in seafood can be neurotoxic and permanently damage developing brains. However, this doesn't mean you must avoid all these foods completely. In fact, some foods like alcohol and fish also have health benefits. One of the best things you can do for your brain is to follow a diet rich in healthy, fresh whole foods [7].

If you feel you could benefit from guidance on foods to help improve your memory and concentration or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

​
References

  1. 15 Brain Foods to Boost Focus and Memory - https://draxe.com/15-brain-foods-to-boost-focus-and-memory/
  2. 11 Best Foods to Boost Your Brain and Memory - https://www.healthline.com/nutrition/11-brain-foods
  3. 30 Best & Worst Foods for Your Brain - http://www.eatthis.com/foods-for-brain/
  4. Eat Smart for a Healthier Brain - https://www.webmd.com/diet/features/eat-smart-healthier-brain#1
  5. 9 Foods That May Help Save Your Memory - http://www.health.com/health/gallery/0,,20434658,00.html#healthy-food-and-memory-0
  6. The 7 Worst Foods for Your Brain - https://www.healthline.com/nutrition/worst-foods-for-your-brain
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How essential are antioxidants for you?

13/1/2018

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It is very common to hear about foods that are good for your brain, your heart and your gut. But what about foods that protect the cells in your body? Those would be the ones packed with antioxidants. Antioxidants is thrown about like a buzzword to sound hip and smart when it comes to food, but i’d wager most people don’t know what they actually do for you. Well have no fear, in this article i’ll be going through and simplifying what antioxidants are, what they do and how they are beneficial for you.

Antioxidants occur naturally in plant-based foods such as fruits, vegetables, coffee, tea, wine, and chocolate. There are thousands of antioxidant compounds out there, you’ve probably heard of flavanols (found in chocolate), resveratrol (found in wine), and lycopene (found in tomatoes). Other popular antioxidants include vitamins A (beta-carotene), C, E, and catechins [1].

Antioxidants help prevent or stop cell damage caused by oxidants. (Get it? Antioxidants) “Oxidants are free radicals that you find in the environment, but they're also produced naturally in your body,” says Diane McKay, Ph.D., an assistant professor and researcher at Tufts University’s Antioxidants Research Laboratory [1].

Every single one of us has both antioxidants and free radicals present inside of our bodies at all times. Some antioxidants are made from the body itself, while we must get others from our diets by eating high antioxidant foods that double as anti-inflammatory foods. Our bodies also produce free radicals as byproducts of cellular reactions. For example, the liver produces and uses free radicals to detoxify the body, while white blood cells send free radicals to destroy bacteria, viruses and damaged cells [2].

When certain types of oxygen molecules are allowed to travel freely in the body, they cause what’s known as oxidative damage, which is the formation of free radicals. When antioxidant levels in the body are lower than that of free radicals due to poor nutrition, toxin exposure or other factors. Oxidation wreaks havoc in the body. The effect? Accelerated aging, damaged or mutated cells, broken-down tissue, the activation of harmful genes within DNA, and an overloaded immune system [2].

There are a wide range of antioxidants found in nature, and because they are so varied, different antioxidants provide benefits to different parts of the body. For example, beta-carotene (and other carotenoids) is very beneficial to eye health; lycopene is beneficial for helping maintain prostate health; flavonoids are especially beneficial for heart health; and proanthocyanidins are beneficial for urinary tract health [3].

When skin is exposed to high levels of ultraviolet light, photo-oxidative damage is induced by the formation of different types of reactive species of oxygen, including singlet oxygen, superoxide radicals, and peroxide radicals. These forms of reactive oxygen damage cellular lipids, proteins, and DNA, and they are considered to be the primary contributors to erythema (sunburn), premature aging of the skin, photodermatoses, and skin cancers [3].

Astaxanthin, followed by beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen [3].

Increasing one's antioxidant intake is essential for optimum health, especially in today's polluted world. Because the body just can't keep up with antioxidant production, a good amount of these vitamins, minerals, phytochemicals, and enzymes must come from one's daily diet. Boosting your antioxidant intake can help provide added protection for the body against [3]:

  • Heart problems
  • Eye problems
  • Memory problems
  • Mood disorders
  • Immune system problems

From a nutritional perspective, there are many different foods that can provide different antioxidants to varying different degrees and dosage levels. As a good broad guidance, here are a list of my favourite ones and the uses they have [4]:

  1. Blueberries - Don’t let these little berries fool you, they rank number 1 in antioxidants. Just one cup has 13,427 total antioxidants – vitamins A & C, plus flavonoids (a type of antioxidant) like quercetin and anthocyanidin. That’s about 10 times the USDA’s recommendation, in just one cup!
  2. Strawberries - For another berry rich in antioxidant power, strawberries are an excellent choice. These berries are another one of the most highly concentrated antioxidant fruits. The antioxidants found in strawberries have been shown to fight carcinogens and LDL, cholesterol that is known to cause heart disease. Strawberries contain, anthocyanins, the antioxidants that protect against cardiovascular diseases. They are also a great source of vitamin C, which protects your body’s cells from free radical damage.
  3. Plums - For the highest antioxidant plums, choose black plums! These are richest in vitamin C and phenols, an antioxidant known to prevent swelling and tissue inflammation, as well as the ability to guard against DNA damage and cell deterioration.
  4. Oranges - These sweet snacks are abundant in Vitamin C, the primary water-soluble antioxidant in the body, disarming free radicals and preventing damage to your cells. Vitamin C keeps our immune system in tip-top shape, preventing colds as well as ear infections.
  5. Grapes - When seeking the optimum antioxidant benefits, go for the red ones! The skin of red grapes is a particularly rich source of an antioxidant called resveratrol, an antioxidant known to fight cancer. It has been known to keep cancer from beginning or spreading.
  6. Cherries - Cherries have been touted as the new wonder fruit, and based on their antioxidant content we can see why! Cherries are rich in the flavonoids, isoqueritrin and queritrin, which act as antioxidants and work to eliminate byproducts of oxidative stress, therefore slowing down the aging process. Cherries are also loaded with Queritrin, a flavonoid believed to be one of the most potent anticancer agents.
  7. Mangoes - Mangoes offer an excellent source of Vitamin A and flavonoids like beta-carotene, alpha-carotene, and beta-cryptoxanthin. Together; these compounds have been known to have antioxidant properties and are helpful in maintaining a healthy vision as well as glowing and radiant skin.
  8. Kale - Kale contains 45 different flavanoids with a variety of antioxidant capacities. Two of the most abundant antioxidant sources in kale are quercetin and kaempferol. Both of these compounds are believed to be what causes kale’s cancer-preventing abilities.
  9. Spinach - Spinach is one of the richest sources of antioxidants, with one cup containing over 3,600 IU of beta-carotene, which is an antioxidant known for its anti-cancer, anti-aging properties, and heart protecting properties. Spinach also offers an abundance of the antioxidant, lutein, which is beneficial in protecting your eyes from macular degeneration and cataracts.
  10. Broccoli - Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus it possesses the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene. But, the antioxidant which is the real standout in broccoli is indole-3-carbinol, a powerful antioxidant compound and anti-carcinogen found to not only hinder the growth of breast, cervical and prostate cancer, but also has been shown to boost liver function.

That is a very basic list, the amount of foods that have antioxidant properties goes into the hundreds. Your diet should consist of various different colours of foods and also contain a good mix of protein, fats and carbohydrates.

If you feel you could benefit from guidance on adequate antioxidant intake or require nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com


References

  1. What Are Antioxidants, Really? - https://greatist.com/health/what-are-antioxidants
  2. Top 10 High Antioxidant Foods - https://draxe.com/top-10-high-antioxidant-foods/
  3. Benefits of Antioxidants - http://www.nutrex-hawaii.com/benefits-of-antioxidants
  4. 10 Antioxidant-Rich Fruits and Vegetables - https://greenblender.com/smoothies/1711/top-antioxidant-rich-fruits-and-vegetables​


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The forgotten world of minerals

21/12/2017

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This will be my last blog of 2017. It’s been a extremely productive and busy year for me. I’ve set up multiple businesses, maintained a full-time job, have been blogging almost every week since the end of this summer, also getting into forex trading, cryptocurrency investing and sorting out my personal investments has been challenging but lots of fun. I’ve had little down time and apart from a few city breaks and have worked every weekend since February of this year. Would I swap the journey i’ve had this year for anything else? Nope! I genuinely feel i’m in a better place now then I was a year ago, and making progress on a personal, physical, emotional, financial and professional level have left me feeling very proud of what i’ve achieved in 10 months.

Looking back on the last 12 months, I have often wondered how I have been able to get through the year. Was it that I eat a healthy balanced diet? Exercise regularly? Or maybe that most nights I get 8 hours sleep? Or the fact that I have managed to create a lifestyle where I have little stress? Or lastly, could it be the minerals I take every day? A short answer is all of the above. The more specific answer is it's the minerals I take daily.

Minerals are absolutely essential for our body. In fact in some cases they are more beneficial than vitamins which seem to be getting all of the attention. Before I go into the details, let us discuss what minerals are and why they are so essential for the body.

Minerals are essential nutrients that the body needs. The millions of tiny cells in your body require essential nutrients to grow, develop and work together in perfect harmony. These essential nutrients, those that your body needs but cannot produce, include the inorganic substances found in foods known as minerals [1]. Minerals are inorganic substances that are found in soil and rocks. They are essential nutrients that the body needs to survive and carry out daily functions and processes. You receive minerals by eating plants that absorb them from the earth and by eating meat from animals, which graze on plants. Minerals keep you healthy and have key roles in several body functions. You require these important nutrients from your daily diet [2].

Before going into specific details of why minerals are essential for the body, there is a caveat when it comes to minerals. That is that there are two types of them. They are called macrominerals and trace minerals. Macro means "large" in Greek (and your body needs larger amounts of macrominerals than trace minerals). The macro mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium [3].

Now that we know the types of minerals there are, below are the main uses they have for the human body [4]:
  • Minerals act as cofactors for enzyme reactions. Enzymes don’t work without minerals. All cells require enzymes to work & function. They give us our vitality.
  • They maintain the pH balance within the body.
  • Minerals actually facilitate the transfer of nutrients across cell membranes.
  • They maintain proper nerve conduction.
  • Minerals help to contract and relax muscles.
  • They help to regulate our bodies tissue growth.
  • Minerals provide structural and functional support for the body.

Below shows the specific minerals and what functions and uses they have for the human body [5]:

Boron: This mineral plays an essential part in improving and maintaining optimal bone health, brain function, anti-aging processes, and sexual health. It also aids in preventing cancer, treating Alzheimer’s disease, and reducing muscle pain.

Calcium: This vital mineral also boosts bone health (prevents osteoporosis), relieves arthritis, improves dental health, and relieves insomnia, menopause, premenstrual syndrome and cramps. Furthermore, it is important in preventing or treating obesity, colon cancer, acidity, heart and kidney ailments, and lowering high blood pressure.

Magnesium: Magnesium helps boost the immune system, treat high blood pressure, prevent heart attack and asthma, give relief from alcoholism, and improve bone health. It also relieves cramps, and aids in managing diabetes, menopause, and pregnancy. Magnesium is also very important in terms of lowering anxiety and stress, and has been closely linked to giving relief from insomnia, due to its enzymatic role in releasing hormones that calm the body and induce sleep.

Phosphorus: This mineral is integral in reducing muscle weakness, improving bone health, boosting brain function, preventing aging, reducing sexual weakness, aiding in dental care, and optimizing body metabolism.

Potassium: As a vasodilator, potassium reduces the tension in the blood vessels, and ensures the proper distribution of oxygen to vital organ systems, while protecting against cardiovascular diseases. It can correct low blood sugar, regulate blood pressure, increase water flow in the body, alleviate muscle disorders and cramps, boost brain function, manage arthritis and diabetes, and treat kidney disorders.

Silicon: This mineral plays an important role in optimal health of bones, skin, hair, nail, dental health. It also gives relief from sleep disorders, atherosclerosis and tuberculosis and promotes tissue development.

Sodium: This widely used mineral is a key to water balance, preventing sunstroke, improving brain function, relieving muscle cramps, and preventing premature aging.
Iron: Iron’s primary role in the body is with regard to the formation of hemoglobin, which guarantees circulation of the blood and oxygenation to various organ systems. Without iron, anemia sets in, this is manifested in muscle weakness, fatigue, gastrointestinal disorders, and cognitive malfunction. Apart from that, it is a key element for ensuring proper body metabolism, muscle activity, brain function, and the regulation of body temperature. Further, it also aids in boosting immunity and giving relief from insomnia and restless leg syndrome.

Zinc: It is an essential component of more than 10 important enzymatic functions of the body. Without zinc, the body will quickly lose overall function and results in a number of health concerns, including the inability to heal wounds, store insulin, fight off disease, develop proper growth patterns, as well as defend against a variety of skin infections. This mineral helps in treating eczema, acne, night blindness and prostate disorders, relieving cold, and managing weight. Zinc also ensures healthy pregnancy and reproduction.

Manganese: Manganese plays an important role in the management of body metabolism, osteoporosis, reducing fatigue, reproduction, sprains, inflammation, brain function, and epilepsy.

Copper: This common mineral improves brain function, soothes arthritis, helps in skin care, eliminates throat infections, corrects hemoglobin deficiency, prevents heart diseases, and boosts immunity. It is commonly associated with the uptake of iron and the facilitation of a properly functioning circulatory system.

Iodine: This often overlooked mineral can alleviate goiter, fibrocystic breast disease, skin conditions, and cancer, while improving hair health, protecting pregnancy, and improving body’s metabolism.

Iodide: This is a secondary form of iodine, but is very important in terms of bodily function. It is involved in the overall thyroid function, and its deficiency can cause goiter. Iodide is vital for producing thyroxine (T4), without which, the body can experience a fall in metabolic rate and an increase in cholesterol levels.

Chromium: This trace mineral is important for glucose uptake in the body, so is particularly relevant to those suffering from diabetes. It increases glucose uptake by the cells, which stimulates fatty acid and cholesterol synthesis, and although both the things typically seem like negative components for health, they are actually essential in small levels for a functional, healthy life.

Selenium: Selenium might be a rare mineral, but its function is significant. It is one of the most powerful mineral antioxidants, and it actually prevents the formation of new free radicals by participating in various cellular reactions, which lower the peroxide concentration in the cellular body. Reducing free radical formation is only one of selenium’s functions. It is also essential for bone growth, along with calcium, copper, and zinc.

As can be seen, minerals are very essential to the human body. With a lack of minerals, the human body can very rapidly deteriorate and shut down. A lack of minerals can also lead to diseases occurring more frequently in the body. Mineral deficiency is a serious condition and long-term lack of minerals is now a common symptom in lots of people. Even the NHS in the UK has the following statement on their website “Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy. Most people should get all the nutrients they need by having a varied and balanced diet, although some few people may need to take extra supplements. [6]”

There are a number of factors that can also deplete minerals from the body. Some of these are listen here [8]:
  • The soil from which the food is grown being depleted itself.
  • Low stomach acid.
  • Pharmaceutical drugs.
  • Birth control pills.
  • Coffee.
  • Alcohol.
  • Sodium consumption.
  • Excess insulin.
  • Stress.
  • Vegetarian\Vegan diets.

It should be noted that it is very easy to overdose on minerals too. You should take mineral intake very seriously and ensure you do not take more than the recommended stated dose unless instructed to do so by a medical professional. When mineral toxicity results from the excessive consumption of mineral supplements, toxicity can be prevented by minimizing the use of dietary supplements and keeping iron tablets in particular out of the reach of children. Zinc toxicity may be prevented by not storing food or beverages in zinc containers. In the case of iodine, toxicity can be prevented by avoiding overconsumption of seaweed or kelp. In the case of selenium toxicity resulting from high-selenium soils, toxicity can be prevented by relying on food and water acquired from a low-selenium region [7].

For most of us, getting minerals by having a varied diet of fruits, vegetables, meat and fresh spring or mountain water should be sufficient. Your diet should consist of a mixed range of foods, with different colour foods on your plate to ensure you’re getting different sources of mineral content.

So there you have it. By reading this you should be more clued up on minerals, what they are, how they help the body and how you can get adequate mineral intake by having a varied sensible diet. If you feel you could benefit from guidance on mineral balancing or require nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

I’d like to thank you for reading my blogs this year and for sharing my content. It means a lot to me that you take the time to read my blogs every week. I’d like to wish you all a very Merry Christmas and a happy 2018. I wish for the best of health, wealth, love and happiness for you all. Have lots of fun and get rested for a good positive start to 2018.

References

  1. Minerals That a Human Body Needs - http://healthyeating.sfgate.com/minerals-human-body-needs-5555.html
  2. What Are the Main Functions of Minerals in the Body? - http://healthyeating.sfgate.com/main-functions-minerals-body-4171.html
  3. Minerals - http://kidshealth.org/en/kids/minerals.html
  4. The Role of Minerals in the Body - http://divinehealthfromtheinsideout.com/2012/05/the-role-of-minerals-in-the-body/
  5. Health Benefits Of Minerals - https://www.organicfacts.net/health-benefits/minerals
  6. Vitamins and minerals - https://www.nhs.uk/conditions/vitamins-and-minerals/
  7. Mineral toxicity - http://www.healthofchildren.com/M/Mineral-Toxicity.html
  8. Factors That Deplete Minerals From The Body - http://divinehealthfromtheinsideout.com/2012/05/factors-that-deplete-minerals-from-the-body/


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Protein, the building block of life

8/12/2017

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There has been much of talk of protein, how essential it is and what uses does it carry for the body. In this week’s blog, i’ll try and explain as clearly as possible what protein is, why we need it, how much of it we need and diminish some common protein myths that are out there. So grab a cuppa, take 10 minutes from your day, sit back, relax and enjoy!


What is protein?
Think of protein as strings of sausages. Long strings – some many thousands.  Each sausage represents one of 15 similar small molecules called amino acids. The order of amino acids in the chain is programmed by DNA.  “Amino” means that they contain nitrogen, but they also contain carbon, hydrogen and oxygen atoms.  In order to do their jobs, proteins curl up into characteristic shapes, and many of them need to incorporate minerals or vitamins in order to function. Some proteins are solid, some are flexible in cell membranes, others are mobile in solutions [1].

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies. Proteins also work as neurotransmitters. Haemoglobin, a carrier of oxygen in the blood, is a protein. Protein is made up of amino acids, and amino acids are the building blocks of protein. There are around 20 amino acids.

These 20 amino acids can be arranged in millions of different ways to create millions of different proteins, and each protein has a specific function in the body. The structures differ according to the sequence in which the amino acids combine [2].

Are there different types of protein?
Yes! They can be classified as two main types, the protein you eat and the protein your body makes. Let us discuss these further:

Protein that is eaten [3]:
Maybe you never thought about it, but not all food proteins are the same. The sequence of amino acids that creates the white of an egg is much different from the arrangement of amino acids that creates the protein in a glass of milk.

When you eat foods that provide protein, it should make sense that different foods contain different proteins (and usually more than one), even though they’re all made up of amino acids.

For example, when you eat milk or yogurt, you’re eating proteins called casein and whey. When you eat meat, fish or poultry, you would be eating proteins called collagen and myosin, among others. Beans have proteins called legumins, and eggs contain a number of different proteins, including one called avidin and one called ovalbumin.

Each of these proteins is unique because each is made up of a unique sequence of amino acids. Once the proteins are digested and absorbed, their amino acids can then be used as building blocks for the proteins in your body.

Protein that your body makes [3]:
As protein foods travel through the digestive tract, they’re ultimately broken back down into their individual amino acids which are absorbed into the bloodstream. Your body can then use these building blocks to manufacture some 50,000 different body proteins, each of which has a specific structure and function based upon its arrangement of amino acids.

As long as your body has all the necessary raw materials in the form of the amino acid building blocks, it can manufacture these important body proteins—from the enzymes that speed up chemical reactions in the body, to hormones that act as chemical messengers. Other proteins support your immune function, or transport nutrients in your body. And, of course, you have proteins that provide structure to your bones, skin, hair, nails and muscles, too.

Once the amino acids enter your bloodstream, there’s no way to tell whether they were derived from a bowl of lentils or a steak. They all end up as an amino acid “pool” in your body’s tissues and fluids—a pool that can be tapped into as needed. To ensure a steady supply, it’s important to consume adequate protein every day.

Why does the body need protein?
Like carbohydrates and fat, protein is a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy. (Vitamins and minerals, which you only need in small quantities, are called “micronutrients.”) Unlike carbohydrates and fat, your body does not store protein, so it has no reservoir to draw from when you’re running low. Protein bars and shakes are a great way to supplement your diet to ensure you’re getting the right amount of protein [5].

Studies show that eating a high-protein diet has a number of health benefits. Not only does it help you maintain and lose weight, but it also works to stabilise your blood sugar levels, improve your ability to learn and concentrate, reduce brain fog, boost your energy levels, support your muscles and bones and support the absorption of important nutrients. Many people make the mistake of trying diets that involve calorie counting and deprivation. On a high-protein diet, you will feel completely satiated after eating, and you won’t have to deal with the blood sugar highs and lows that lead to cravings and moodiness. You’ll be surprised to see how many foods you can eat on a high-protein diet. Even people on a vegetarian or vegan diet, who sometimes turn to processed foods for energy, have enough high-protein foods to choose from [6].

How much protein do I need?
Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day. If you’re very active, that means getting at least 35 to 40 minutes of moderate exercise four or five days a week, including resistance training two or more times a week. Consider eating 1.2 to 2 grams of dietary protein per kilogram (or about 0.5 to 0.9 grams per pound) of bodyweight each day [4].

Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily [4].

For those of us that are trying to lose weight, having a high protein/low carb diet may be beneficial. Protein, due to its amino acid chains, takes longer to break down in the stomach. This means we remain fuller for longer. So having a protein shake after a workout, as a snack or as a meal will help you feel fuller for longer as well as getting the amino acids your body needs for almost all of its metabolic functions.

The common protein myths [7]:
  • Protein is only found in meat: A complete protein is a protein source that contains all nine essential amino acids, but since that list includes things like beef, fish, and eggs, vegetarians\vegans end up missing out. Turns out, this isn’t as big of a problem as you may have thought. Even a plant-based diet, as long as it’s well-balanced, includes enough incomplete proteins in foods like rice and beans, for example to be combined and used as a complete protein. And you don’t even have to eat them in the same sitting since your body stores amino acids for the entire day.
  • There’s no such thing as too much protein: You’ve probably been told that there’s not enough protein in your daily diet and you need more, more, more, but that’s usually not the case for most people. Far from it, in fact. According to a study in the American Journal of Clinical Nutrition, adults between the ages of 19 and 30 eat roughly 100 grams of protein a day, which twice the recommended amount for someone eating a 2,000 calorie diet. But what happens when you overload like this? Cassie Bjork, RD, LD, says eating excessive protein could lead to excessive nitrogen your body can’t excrete. “If you’re a long-time high-protein dieter, you could be increasing your risk for kidney damage,” she says. Maybe that’s why researchers from Rovira I Virgili University found high-protein dieters to be 66 percent more at risk of dying than those eating less. So just be mindful next time you’re making a protein shake, make sure you’re not leaping over your daily limit.
  • Powders can substitute food based protein sources: I love protein shakes for two reasons: they’re a convenient choice to chug when leaving the gym, and the powder they’re made of is easily absorbed by our bodies. But that being said, don’t equate drinking a shake to cutting into a slab of steak. While powders are a great protein source, they shouldn’t act as a substitute for whole food sources, both animal and plant alike. Not only does the variation of protein provide your body with different amino acid profiles, but consuming the whole food source will also provide your body with other essential micro and macronutrients. So don’t make powders your primary source. Instead, make them a part of a more varied protein diet.
  • You’re body can digest lots of protein in one sitting: Everything in moderation, even protein. Did you know you could eat too much in just one sitting? If you end up going overboard, your body won’t actually digest the excess but will store it as fat instead. So look at labels if you want to guarantee your protein-packed meal isn’t backfiring on your body.
  • Everyone should eat the same amount: Your weight loss or weight gain journey is not going to be the same as your neighbour’s, your best friend’s, or the person riding next to you on the bus. So why should you match up your protein consumption to theirs? While the base recommended daily amount is 56 grams for men and 46 for women, you need to take your weight into consideration before you follow that number blindly. Also, keep in mind that your ideal protein levels today aren’t your ideal protein levels next month. As your body changes, your calculations will change along with it.
  • Increasing protein increases muscle mass: This myth is true if and only if you’re supplementing your protein intake with trips to the gym. Your body does need the amino acids in protein sources to better repair or boost muscle mass, but it also needs exercise and strength training on top of that. If you’re not working out and challenging your muscles, they won’t need all the extra protein you’re packing in. That’s why researchers from Rice University recommend that those who don’t exercise only eat about half as much protein as athletes.
  • Protein bars are the answer to it all: Sometimes it’s actually easier to go wrong with a protein bar than to go right once you start paying attention to packaging. h=They could contain ingredients such as carrageenan. According to Gina Hassick, RD, LDN, CDE, “Carrageenan can trigger an immune response that causes inflammation, gut irritation and lesions, and even cancer.” It’s best to find something under 200 calories, low in sugar, and high in protein (obviously), but don’t just add it to your daily diet. Use it to replace a meal or a snack, or just whip up your own protein shake instead with ingredients you can trust.

Here’s a list of food sources and how much protein they contain [8]:
  1. Eggs: Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.
  2. Almonds: Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
  3. Chicken breast: Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
  4. Oats: Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.
  5. Cottage cheese: Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
  6. Broccoli: Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
  7. Lean beef: Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
  8. Quinoa: Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.
  9. Lentils: Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
  10. Pumpkin seeds: Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
  11. Salmon: Protein content: 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.
  12. Brussel sprouts: Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.

There are many other foods which contain high protein contents, the above list should be a good start for you as a point of guidance. So there you have it! Eat protein with every meal, in moderation and work out how much you need for your body. You do not need meat to get protein into your body and you shouldn’t just rely on protein powders to get protein into your diet. For those of you that workout regularly, you need more protein than those that don’t. Lastly, as with everything I suggest, don’t go overboard and ensure you are sensible with the choices you make.

If you feel you could benefit from guidance on protein intake or require nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References
  1. Why do we need protein in our diet? - http://www.eatbalanced.com/why-eat-balanced/why-do-we-need-protein/
  2. What is Protein and How Much do we Need? - https://www.medicalnewstoday.com/articles/196279.php
  3. What Is Protein, and Why You Need to Eat It - https://discovergoodnutrition.com/2014/10/what-is-protein/
  4. This Is How Much Protein You Really Need to Eat in a Day - http://www.health.com/nutrition/how-much-protein-per-day
  5. The Importance of Protein in Your Diet - https://www.detourbar.com/education/the-importance-of-protein-in-your-diet/
  6. Protein Foods: 8 Health Benefits of Foods High in Protein - https://draxe.com/protein-foods/
  7. 9 Protein Myths You Should Stop Believing - http://www.eatthis.com/protein-myths/
  8. 20 Delicious High-Protein Foods to Eat - https://www.healthline.com/nutrition/20-delicious-high-protein-foods


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Are you feeling tired all the time?

2/12/2017

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With winter well and truly under way and it being early December, most of us are counting down until the festive season can begin. For most of us, this is a particularly busy and tiring time of year. There seems to be so much to do to ensure deadlines are delivered at work, Christmas parties are planned, presents are bought and the Christmas meal is just perfect. For most, this can be a particularly energy draining time of year.


Just ask anyone you know, they’ll bring up that they are tired. Partly, it's due to the short days and lack of daylight. The other factor is the diet and lifestyle that most are living. With a lack of nutrients in the food being consumed, alcohol consumption going up in December and sleep going down due to late night partying, this all leads to tiredness. But these aren’t the only reason for being tired. Let us explore other reasons that could contribute to tiredness.

  • Anemia: The fatigue caused by anemia is the result of a lack of red blood cells, which bring oxygen from your lungs to your tissues and cells. You may feel weak and short of breath. Anemia may be caused by an iron or vitamin deficiency, blood loss, internal bleeding, or a chronic disease such as rheumatoid arthritis, cancer, or kidney failure. Women of childbearing age are especially susceptible to iron-deficiency anemia because of blood loss during menstruation and the body's need for extra iron during pregnancy and breastfeeding [1].
  • Thyroid issues: Hypothyroidism, or low levels of thyroid hormone, can also wreak havoc on your energy levels. This condition may be due to an autoimmune disease in which your immune system attacks your thyroid. While it’s more common in women, it can occur in men and become severe if early symptoms are ignored. Interestingly, low levels of thyroid hormone can lead to low levels of testosterone, linking the two problems and the possibility for experiencing fatigue. Treating low thyroid hormone may improve fatigue as well as other symptoms. Treatment may also help prevent complications like goiter, heart disease, and neuropathy. Hyperthyroidism, or an overactive thyroid, can also cause fatigue due to a racing heart and an overtaxed system [2].
  • Sleep difficulties: Your fatigue may be due to a lack of sleep or poor sleep quality. You may feel tired if you don’t have good sleep habits, work at night and sleep during the day, or simply skip sleep altogether to get more done. However, you may suffer from a sleep disorder that prevents quality sleep even if you allow enough time for it. Sleep-disordered breathing and sleep apnea can rob you of quality sleep by constantly disrupting your breath. Restless leg syndrome is another disorder that can negatively affect sleep [2].
  • B12 deficiency: Vitamin B12 is essential for the formation of red blood cells, optimal functioning of nerve tissue, and absorption of folic acid, among other benefits. A deficiency of vitamin B12 typically develops gradually over years, and initial symptoms may be subtle. When someone does not get enough B12, production of red blood cells declines and will eventually result in anemia, if not treated, once the red blood cell count drops too low. Vitamin B12 deficiency may also result in pernicious anemia, a blood disorder in which individuals cannot make enough intrinsic factor (IF) in the stomach. Possible causes of B12 deficiency include Crohn’s disease, short bowel syndrome, atrophic gastritis, weight loss surgery, intestinal parasites, lupus, Graves’ disease, pernicious anemia, following a vegan diet, and chronic alcoholism. Risk of deficiency also increases with age [3].
  • Addison’s disease: Former US President John F. Kennedy was known to have Addison’s Disease. The youngest US president elected was a symbol of strength, vibrancy and youth. Little did the world know at that time, that he suffered greatly from this disease. Your adrenals are a pair of endocrine glands riding on top of each kidney. They’re responsible for the production of the adrenal hormones, cortisol and aldosterone. Addison’s Disease is an adrenal condition which leads to an insufficient production of adrenal hormones. The most common cause of this disease is an autoimmune response where your immune system attacks your adorable adrenals and renders them incapable of producing enough adrenal hormones. Being tired most of the time is just one of the many symptoms you can experience with this disease [4].
  • Food hypersensitivities: People who have food hypersensitivities or food intolerance have difficulty digesting certain foods. Food hypersensitivity differs from food allergy, which triggers the immune system and a histamine response, while food hypersensitivity does not. Foods most often associated with food intolerance include grains that contain gluten (e.g., wheat, rye, barley), dairy products, and items that can cause intestinal gas accumulation such as cabbage and beans. Individuals with a food hypersensitivity usually are not bothered by eating tiny amounts of the offending foods, while those who have a food allergy typically respond immediately to even minute amounts [3].
  • Stress: There’s a difference between feeling physically tired at the end of the day because you worked out at the gym or you have a physically demanding job, and feeling exhausted because of mental stress. Mental exhaustion from stress can be caused by worrying about situations in your life, such as financial worries, relationship problems, or job issues. Chronic stress becomes a way of life, and so does being tired all the time, even when you get an adequate amount of sleep and rest [3].
  • Other underlying diseases: Numerous underlying diseases or conditions are associated with tiredness or fatigue. If you do not believe any of the aforementioned conditions are the reason for your feeling so tired or exhausted, then you may have an underlying condition. Some of those conditions include but are not limited to asthma, cancer, chronic fatigue syndrome, chronic obstructive pulmonary disease, Cushing’s disease, diabetes, flu, heart disease, hepatitis, HIV, kidney disease, liver disease, lupus, mononucleosis, pneumonia, rheumatoid arthritis, and urinary tract infection. Lingering tiredness or fatigue should be checked by a healthcare professional [3].

So what can be done to get your energy levels up to an optimum level for you? Well firstly, if you have been feeling a lack of energy and it’s a sudden change, go see your GP or a medical professional. You’ll most likely need a blood test or another medical test to confirm that your basic tests results are normal for you. If they do, then you need to look into other options such as your diet or lifestyle. Let us explore this a little more [5]:
  • Control your stress: Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
  • Lighten your load: One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
  • Exercise: Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energised. Even a brisk walk is a good start.
  • Eat for energy: Eating foods with a low glycemic index, whose sugars are absorbed slowly, may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
  • Limit alcohol: One of the best hedges against the mid-afternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
  • Drink water: What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
  • Don’t skip on sleep: It’s easy to stay up late at night watching tv, talking on the phone, working or socialising. Try and be sensible with your late night and during the festive season save them for the social gatherings you want to attend. Ideally try and get 7-8 hours of sleep at least 5 days of the week during the festive season, more if you can. When you sleep your body does its healing and resting. A lack of sleep over time will not only cause those eye bags to flare up and ruin your instagram pics, but also cause long term tiredness.

The latest scientific research also shows that long term effects of having low energy, that is also one of the symptoms of chronic fatigue syndrome (CFS) has detrimental effects on the immune system. One study has shown that CFS that leads to a compromised immune system is a contributing factor to major diseases such as cancer [6].

Caffeine intake should be managed sensibly and you should be avoiding caffeine after 4pm. I would also suggest that you avoid lots of sugar, as you’ll get energy spikes that will throw your body out of balance. I’ll be writing a timely blog on sugar at some point in January 2018!

Other things you can do to improve your energy levels are to ensure you don’t work yourself up over small things, which tends to happen around the festive season. Nothing is ever perfect in life, and if things don’t go to plan it’s not the end of the world. Use the holiday season to recharge and reflect on the year, spend time with friends and family, have fun at parties if that’s your thing, avoid shopping and the stress that comes with it (unless you enjoy it) and be grateful for what you have. Always keep things in perspective, you’ll live a much happier life :-)

If you feel you could benefit from a consultation on boosting your energy levels or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References
  1. 6 Reasons You're Tired All The Time - https://www.prevention.com/health/why-you-are-always-tired
  2. What Causes Low Energy in Men? - https://www.healthline.com/health/mens-health/what-causes-low-energy-men
  3. 16 Reasons Why Your Energy is Low or Depleted - http://naturallysavvy.com/care/16-reasons-why-your-energy-is-low-or-depleted
  4. Feeling tired? Common Causes of Low Energy Levels - http://www.return2health.net/articles/common-causes-low-energy-levels/
  5. 9 Tips to Boost Your Energy - https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
  6. More clues link immune system imbalance with chronic fatigue syndrome - http://www.sciencemag.org/news/2017/07/more-clues-link-immune-system-imbalance-chronic-fatigue-syndrome


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