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Foods to keep the waistline slim this summer

21/7/2018

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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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Are you feeling tired all the time?

2/12/2017

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Image courtesy of https://multiplesclerosisnewstoday.com
​
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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Chlorella, nature's healing miracle for us all

24/11/2017

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Image courtesy of https://naturalorganicshop.co.uk

I have often wondered about why we are here? And by here, I mean why humans have been given Earth as their place in this vast universe to live, breathe, survive and thrive! There is much debate about this and has been going on since the beginning of time. I’m certain we will find the answers one day, until then it’s everyone's theories and opinions that will continue to make headlines. Why do I bring this up? Well what I do believe is that humans were not put on Earth by accident. If you look at what is available on this planet, the resources, earth, fire, air, water, plants, sea life, etc, it is no surprise this planet was made for us.

Whilst researching into ancient civilisations, how they survived and thrived, there is one food that has been there since literally the beginning of time! Yes, i’m referring to Chlorella. Chlorella is a natural plant including more than 20 species, and each species is different in its production method. Well-known common species of Chlorella include C. vulgaris, C. ellipsoidea, C. saccharophila, C. pyrenoidosa, and C. regularis. These species are used for food [1].

Chlorella has existed since the birth of the Earth and has been reproducing itself for three billion years. However, since the plant is as tiny as 3 to 8 μm in size, it was not until the microscope was invented after the 19th century that Chlorella was first discovered. It was discovered by the Dutch microbiologist, Dr. Beijerinck, in 1890, and named Chlorella. During World War I, Chlorella was cultivated in large amounts in Germany to use as a protein source. In the 1920s, Japan succeeded in cultivating a pure culture of Chlorella, and after World War II, the United States, Germany, and Japan conducted cooperative studies. The medicinal effects of Chlorella were already confirmed after World War II, and the presence of a growth promoting factor that accelerates animal growth through the ingestion of Chlorella was revealed. NASA studied Chlorella as space food because it supplies nutrients even in small amounts [1].

So what makes Chlorella so good for us humans? This superfood is rich with phytonutrients, including amino acids, chlorophyll, beta-carotene, potassium, phosphorus, biotin, magnesium and the B-complex vitamins. Studies have shown that Chlorella benefits the entire body by supporting healthy hormonal function, promoting cardiovascular health, helping to negate the effects of chemotherapy and radiation, lowering blood pressure and cholesterol, and aiding in the detoxification of our bodies [2].

Chlorella’s rich green colour comes from a high concentration of chlorophyll. We are all told to eat more leafy green vegetables for good health, but sometimes it can be difficult to get the 5-7 servings of vegetables a day recommended by nutritionists and doctors of functional medicine. While juicing is another option, it’s simply too time-consuming for most people. And frankly, most green leafy vegetables pale in comparison to the health benefits that Chlorella can provide.

By consuming organic, low-temperature-extracted chlorella supplements, you can receive all of the chlorella benefits in a simple powder or tablet form [2].

As you’re about to see, Chlorella is one of the most nutrient-dense superfoods in the world.
A 1-ounce (3 tbsp) serving of Chlorella contains:

  • Protein—16g
  • Vitamin A—287% RDA
  • Vitamin B2—71% RDA
  • Vitamin B3—33% RDA
  • Iron—202% RDA
  • Magnesium—22% RDA
  • Zinc—133% RDA

In addition, Chlorella contains a good amount of vitamin B1, vitamin B6 and phosphorus.
When you look at its nutrient density score, it’s easy to see why chlorella is ranked one of the top 10 health foods in the world. In fact, it is way more nutrient dense per gram than other greens, including kale, spinach and broccoli [2]!

Now that we know the main nutrient profile of Chlorella, let us see what it is beneficial for in detail:

  • Detoxification: Chlorella is a source of Chlorophyll, Protein, Iron, Magnesium, and amino acids, but it is primarily known as a detoxifying supplement. Its tiny size and unique properties make it able to bind to heavy metals and unwanted chemicals in the body. It is often used by those undergoing chemotherapy or radiation to help reduce the body’s chemical load, and it is said to support the body’s liver and detoxification pathways without stripping beneficial minerals from the body. The most studied use for Chlorella in detoxification is in taking small amounts over time to help avoid heavy metal buildup in the body. This study showed that it may have a protective effect for mice exposed to lead and other heavy metals [3,4].
  • Weight loss: Chlorella benefits you by helping to regulate hormones, helping with metabolism, improving circulation, and promoting higher levels of energy. It also helps to reduce weight and body fat, and removes stored toxins. As our bodies lose weight, toxins are released, and can be reabsorbed. It is important to flush these toxins out of our system as quickly as possible. Chlorella’s ability to surround the toxins and heavy metals resident in our bodies helps facilitate elimination and prevent reabsorption [2].
  • Look younger: The reason chlorella is so effective at giving you younger looking skin is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body which eliminates free-radicals and protects your cells. By just taking 1 teaspoon or a couple capsules daily of a Chlorella supplement, you can see results in as little as 2 weeks [2].
  • Fights cancer: First, when taken preemptively, it strengthens the immune system, so our bodies respond properly. Second, because it removes heavy metals and toxins from our body, we are less likely to get environmentally based cancers. Third, studies have shown that individuals once diagnosed with cancer, chlorella enhances the action of T cells helping to fight new abnormal cells. And, as mentioned above, if cancer is diagnosed, and chemotherapy or radiation therapy is used, chlorella can help to fight the side effects and be used in addition to natural cancer treatments [2].
  • Rich in antioxidants: Chlorella contains several antioxidants, including vitamins C and E, lutein, and beta-carotene. Antioxidants keep you healthy and help to prevent disease. A small study showed Chlorella improved skin health and decreased fatigue in breast cancer patients [5]. Chlorella has also been shown to have antioxidant properties that can help reduce the growth of cancer cells in rats. It may also help kill cancer cells that already exist. More research is needed to determine the extent of Chlorella’s anti-cancer properties [6].
  • Manage blood sugar and cholesterol: Chlorella has been shown to have a positive effect on blood sugar and cholesterol levels. This may make chlorella especially beneficial for people who have diabetes or are obese. A 2013 study researched the effects of chlorella extract on obese mice and rats on a high-fat diet. Chlorella consumption was found to prevent the growth of fat cells and improve glucose tolerance and insulin sensitivity. Blood fat levels were also reduced [5,7].
  • Better looking skin: Chlorella possesses certain extracts that improve the production of the skin’s collagen. This is the protein primarily responsible for the skin’s elasticity. Several clinical tests show that just a 1-percent concentration of chlorella increases the skin’s firmness and tone after just 48 hours of use [10].

So what makes Chlorella so so good? Chlorella is labeled as a superfood, because it can provide essential nutrients that you may not get from your diet alone, these include [5]:

  • amino acids
  • protein
  • chlorophyll
  • vitamins
  • minerals
  • beta-carotene
  • dietary fiber
  • antioxidants
  • bioactive substances
  • enzymes
  • fiber
  • lipids
  • carbohydrates

That is a very impressive and i’d wager you would struggle to find many foods that have that many nutrients in it! It’s no surprise that it has been used for many civilizations since the beginning of time.

Taking Chlorella is simple. It comes in powder form and in small tablets. When buying tablets, ensure they are not freeze dried. Ensure the Chlorella is ‘spray dried’. Spray drying cracks the cell wall allowing access to the nutrients. Without this process most the the nutrients would be inaccessible to us. Freeze drying destroys the beneficial enzymes.

Regarding dosing of Chlorella, 3 grams per day is a good maintenance dosage of Chlorella for a person to take. With this amount, you will not notice significant changes, however, your body will get many of the nutrients it must have to function properly such amino acids (protein), vital minerals, vitamins, carbohydrates and enzymes [8].

However, a person taking 5-7 grams per day is quite common and at this level you will notice significant changes in digestion, energy and overall health. One teaspoon of powder is equal to 5,000 mg. If you are taking tablets or capsules you would have to divide the mg of that pill into 5,000 mg to find out your dose. For example if you had 500 mg tablets you would divide 5,000 by 500 and determine you would need ten tablets for 5,000 mg of chlorella [8].

Chlorella can be taken at any time of the day. It can be taken all at once but preferably it should be taken in small doses throughout the day. Morning is also a good time to take chlorella, but never just before or after drinking coffee or soft drinks since caffeine is extremely detrimental to the digestive process. Chlorella causes the bacteria in our stomachs, the Lactobacilli, to multiply at 4 times the rate of normal. This is why it is best to take with meals as chlorella helps provide very good digestion and more importantly, better assimilation of nutrients [8].

Chlorella provides a wide array of vitamins, minerals and amino acids, as well as being the highest-known source of chlorophyll. While these are all beneficial, the greatest value of chlorella lies in a fascinating ingredient called Chlorella Growth Factor (CGF). CGF is a nucleotide-peptide complex derived from a hot water extract of chlorella. It is made mostly of nucleic acid derivatives. Researchers have discovered that CGF is produced during the intense photosynthesis that enables chlorella to grow so fast. Each cell multiplies into four new cells about every 20 hours, and CGF promotes this rapid rate of reproduction. Experiments with microorganisms, animals and children have shown that CGF promotes faster than normal growth without adverse side effects, and in adults, it appears to enhance RNA/DNA functions responsible for production of proteins, enzymes and energy at the cellular level, stimulating tissue repair and protecting cells against some toxic substances [9].

Because of the fiber content in Chlorella's cell wall and other nutritional factors, when some people begin to take chlorella for the first time they may go through cleansing reactions, sometimes referred to as a "healing crisis". This cleansing reaction comes in the form of intestinal activity such as gas, cramping, constipation or diarrhea. This same type of cleansing reaction frequently occurs when people switch from a low-fiber, "junk-food" diet to a high fiber, natural food diet. For this reason, some individuals may wish to start out with less than the suggested amount and gradually increase up to the recommended dose in 1-2 weeks. Very sensitive individuals may want to start with as little as 1/16 of a teaspoon per day (300 mg).
If you have not been eating many fresh raw vegetables in your diet, it is probably a good idea to start out with one 1/16 of a teaspoon with each meal and increase by 1/16 of a teaspoon every 2-3 days [8].

As long as you are not showing an allergic reaction (such as hives) or throwing up, you can safely continue the chlorella. In a couple of weeks to months, the reaction should decrease. And as it decreases, you can increase the dose [8].

My personal experience of taking Chlorella is the following:

  • Started taking Chlorella during the summer of 2014 after learning about its benefits during a superfoods and detoxification lecture whilst studying for my Nutrition Therapy Diploma.
  • Starting dose for me was 15 tablets 30 minutes before each meal (so 45 tablets daily).
  • Had major detoxification side effects! These included flu like symptoms, stomach cramps, bloating, headaches and constipation.
  • After consulting a qualified Nutritionist, was found that my initial dose was too low for me. Chlorella was releasing the toxins out of my cell walls, but there was not enough Chlorella in my system to soak up these toxins. Due to this toxins were freely swimming around my body causing the unwanted symptoms :(
  • Dose was increased to 30 tablets 3 times daily. Within 1-2 days the side effects decreased significantly and a few days later I started feeling well again.
  • 7 days later mood improved, more energy, clearer skin, better sleep and increased craving for more water intake.
  • Did this protocol for 9 months!
  • Since then i’ve been taking Chlorella twice daily with a dose of 25 tablets 30 minutes before breakfast and dinner.
  • One thing to note: Chlorella makes your stools turn green, that’s a good thing! It means that the Chlorella in your gut is binding to toxins and you are safely excreting these out as nature intended. So if you take Chlorella and see green stools, don’t freak out, this is normal and proves it is working!

I hope this has been an informative blog on the benefits of Chlorella. As with most superfoods and supplements, please take advice from a Nutritionist or Functional Medicine Doctor on what the correct dose for you should be and if you should take the supplement in question to begin with. A number of things such as lifestyle, diet, water intake, medical conditions and current medication intake play a role in safe supplementation and the length of supplementation.

If you feel you could benefit from taking Chlorella 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. Species of Chlorella - http://www.yaeyamachlorella.com/En/home/chlorella/basics/basics2.htm
  2. 7 Proven Chlorella Benefits - https://draxe.com/7-proven-chlorella-benefits-side-effects/
  3. Chlorella Benefits & Uses (and When It Can Be Dangerous) - https://wellnessmama.com/2719/chlorella-uses-benefits/
  4. Protective effects of Chlorella vulgaris in lead-exposed mice infected with Listeria monocytogenes - https://www.ncbi.nlm.nih.gov/pubmed/12781705
  5. 10 Reasons to Add Chlorella to Your Diet - https://www.healthline.com/health/food-nutrition/chlorella#overview1
  6. Chlorella vulgaris triggers apoptosis in hepatocarcinogenesis-induced rats - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2613958/
  7. Beneficial effects of Chlorella on glucose and lipid metabolism in obese rodents on a high-fat diet - https://www.ncbi.nlm.nih.gov/pubmed/24331771
  8. How Much Chlorella Should You Take Per Day For Mercury Detoxification? - http://www.healingdaily.com/oral-chelation/chlorella-dosage.htm
  9. Chlorella Growth Factor (CGF) - http://www.naturalways.com/chlorella-growth-factor.htm​
  10. Top Chlorella Benefits for Hair and Skin - https://behealthy.today/chlorella-benefits-hair-skin/


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How immune is your immune system?

7/10/2017

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With the shift in weather this time of year for those of us in Europe and North America, common colds, flus and viruses seem to flare up and do the rounds. From using crowded public transport facilities to working in air conditioned offices where the air is ‘recycled’, yes in most cities this time of year it’s a germ fest! So what can be done to ensure that your immune system is at its peak to fight off these nasty bugs and ensure you can have a healthy couple of months going into Christmas and the New Year.

Lets first discuss what is the immune system? The immune system is a collection of structures and processes within the body. It is designed to protect against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies a variety of threats, including viruses, bacteria and parasites, and distinguishes them from the body's own healthy tissue [1].

The immune system is made up of antibodies, white blood cells, and other chemicals and proteins that attack and destroy substances such as bacteria and viruses that they recognise as foreign and different. The immune system also includes [2]:

  • The tonsils and thymus which make the antibodies.
  • The lymph node and vessels which carry lymph fluid, nutrients and waste material between the body’s tissues and blood stream.
  • Bone marrow. This is soft tissue found mainly inside the long bones of the arms and legs, the vertebrae, and the pelvic bones of the body. It is made up of red marrow, which produces red and white blood cells and platelets, and yellow marrow, which contains fat and connective tissue and produces some white blood cells.
  • The spleen, which filters the blood by removing old or damaged blood cells and platelets and helps the immune system by destroying bacteria and other foreign substances.
  • White blood cells. These blood cells are made in the bone marrow and protect the body against infection. If an infection develops, white blood cells attack and destroy the bacteria, virus, or other organism causing it.

Without an immune system, a human being would be just as exposed to the harmful influences of pathogens or other substances from the outside environment as to changes harmful to health happening inside of the body. As long as our body’s system of defense is running smoothly, we do not notice the immune system. And yet, different groups of cells work together and form alliances against just about any pathogen (germ). But illness can occur if the performance of the immune system is compromised, if the pathogen is especially aggressive, or sometimes also if the body is confronted with a pathogen it has not come into contact before (this is how most of us get a common cold or the flu) [3].
So now that we know what the immune system is and how it works, what can we do to keep it healthy and running in peak condition? Here’s a few quick wins that we should all be doing [4]:


  • The first line of defence is to always have good hygeine. This will help stop spread infections to yourself and others. Always wash your hands with soap before and after going to the bathroom and also before preparing food. Cover your mouth and nose with a tissue when coughing or sneezing. Wash all cuts. Any animal bites or scratches should be examined by a doctor. Do not pick at healing wounds or scabs, as doing so will expose raw skin that is prone to let germs and other nasty pathogens enter the body.
  • Although most cases of food poisoning are not life-threatening, a few may lead to serious medical conditions, including kidney failure and meningitis. You can prevent most cases of food poisoning in your household by preparing and storing your foods safely. Here’s some further tips:
    • Wash your hands with soap and water before and after each time you handle a raw food.
    • Rinse all meat, poultry, and fish under running water before cooking. Rinse all fruits and vegetables under running water before cooking or serving them.
    • Separate raw foods and cooked foods, and never use the same utensils or cutting boards with cooked meat that were used with raw meat.
    • Cook foods thoroughly, using a meat thermometer to ensure that whole poultry is cooked to 180° F, roasts and steaks to 145° F, and ground meats to 160° F. Cook fish until it is opaque.
  • If you are planning a trip, ask your doctor if you need any immunisations. Discuss your travel plans with your physician at least three months before you leave. In addition to this if you are traveling to an area where insect-borne disease is present, take and use an insect repellent containing DEET. In many tropical regions, mosquitoes can carry malaria, dengue, yellow fever, Japanese encephalitis, and many other serious infections. In many parts of the United States, ticks in meadows and woods carry Lyme disease or other diseases. Avoid getting any unnecessary shots, immunisations, or even tattoos abroad. Needles and syringes (even the disposable ones) are reused in some parts of the world.
  • Some countries do not follow stringent standards of water safety. If you have any doubt about the food or water while traveling, take these precautions:
    • Do not consume ice while traveling. Freezing does not kill all infectious microbes.
    • Drink only bottled drinks — such as soft drinks or bottled water — that have secure caps. Be aware that some fruit juices contain impure local water.
    • Boil all tap water before drinking or drink only bottled water; use bottled or boiled water to brush your teeth.
    • Do not eat uncooked vegetables, including lettuce; do not eat fresh, uncooked fruit you have not peeled yourself.
    • Do not consume dairy products (milk may not be pasteurized).
    • No matter where you are, avoid drinking untreated water from lakes and streams, which can contain disease-causing organisms from human or animal waste. If you must drink the water, bring it to a rolling boil for one minute to reduce the chance of infection.
  • The only sure way to prevent sexually transmitted diseases (STDs) is to not have sexual intercourse or other sexual contact. But the next best choice is to follow these safer sex guidelines:
    • Engage in sexual intercourse only with one partner who has been tested and who is having sex only with you.
    • Use a latex or polyurethane condom or a female condom every time you have sex.
    • For oral sex, use a latex or polyurethane male condom or a female condom.
    • For anal sex, use a latex or polyurethane male condom.

What is almost always overlooked is the importance of exercise and the role it plays in keeping the immune system healthy. There have been many studies done that both say exercise is both good for your immune system and could also be harmful for you if you’re over exercising. Some theories of getting regular exercise to help the immune system are the following [5]:


  • Physical activity may help flush bacteria out of the lungs and airways. This may reduce your chance of getting a cold, flu, or other illness.
  • Exercise causes changes in antibodies and white blood cells (WBC). WBCs are the body's immune system cells that fight disease. These antibodies or WBCs circulate more rapidly, so they could detect illnesses earlier than they might have before. However, no one knows whether these changes help prevent infections.
  • The brief rise in body temperature during and right after exercise may prevent bacteria from growing. This temperature rise may help the body fight infection better. (This is similar to what happens when you have a fever.)
  • Exercise slows down the release of stress hormones. Some stress increases the chance of illness. Lower stress hormones may protect against illness.

Exercise is good for you, but, you should not overdo it. People who already exercise should not exercise more just to increase their immunity. Heavy, long-term exercise (such as marathon running and intense gym training) could actually cause harm. Exercise makes you feel healthier and more energetic. It can help you feel better about yourself. So go ahead, take that aerobics class or go for that walk. You will feel better and healthier for it.

Let's also look at foods that can help boost your immune system and keep it in top shape:
.

Garlic (my favourite) - contains the active ingredient allicin, which fights infection and bacteria. One ounce of garlic contains 23% of your Manganese RDA, 17% of your Vitamin B6 RDA, 15% of your Vitamin C RDA, 6% of your Selenium RDA and also decent amounts of fibre, calcium, copper, potassium, phosphorus, iron and vitamin B1 [6].

Green Tea - People who drank 5 cups a day of black tea for 2 weeks had 10 times more virus-fighting interferon in their blood than others who drank a placebo hot drink, in a Harvard study. The amino acid that's responsible for this immune boost, L-theanine, is abundant in both black and green tea, decaf versions have it too. Optimal dose is several cups daily. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. To get up to five times more antioxidants from your tea bags, bob them up and down while you brew [7].

Sweet Potatoes - To stay strong and healthy, your skin needs vitamin A. "Vitamin A plays a major role in the production of connective tissue, a key component of skin," explains David Katz, M.D., director of the Yale-Griffin Prevention Research Centre in Derby, Connecticut. One of the best ways to get vitamin A into your diet is from foods containing beta-carotene (like sweet potatoes), which your body turns into vitamin A [7].

Green Leafy Vegetables - Vegetables come loaded with fibre and nutrients and are some of the healthiest foods on the planet. Green leafy vegetables like spinach, broccoli, and cabbages are loaded with essential vitamins and antioxidants that boost immune system functioning [8].

Berries - Blueberries are famous for their high antioxidant content, but almost all berries are very healthy. They contain flavonoids and phytochemicals, which are powerful antioxidants. Berries are versatile and can be used to make a range of healthy smoothies, desserts and more for yourself and your kids [8].

Nuts - Nuts like almonds, peanuts, and walnuts are great sources of fats. They also contain vitamin E and zinc along with a good amount of antioxidants. They are also versatile and easy to mix with different foods. To optimise digestibility of nuts and seeds, soak and dehydrate them first and all nuts and seeds can be easily made into delicious homemade nut or seed butter [8].

Ginger - Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea. While it's used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research [9].

Poultry - When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity [10].

In addition to consuming healthy foods, it's also critical to stay hydrated in order to help keep your throat and airways clear, says Maxine Yeung, MS, RD, CDN, NASM-CPT and founder of The Wellness Whisk. But not all beverages help fight illness. "Hot tea is a great way to stay hydrated, provide warmth and comfort to an irritated and inflamed throat and help relieve congestion," says Yeung. "Try to avoid sweetened beverages, like sports drinks and juice, as too much sugar in your body can cause inflammation... which further weakens your immune system [11]."

When you're trying to fight off an illness, focus on consuming foods that are packed with nutrients. "It's not what to avoid, but what to include in your diet that is important for immunity," says Toby Smithson, MS, RDN, LDN, CDE, spokesperson for the Academy of Nutrition and Dietetics, and Founder of DiabetesEveryDay.com. And of course, the old adage that "an ounce of prevention is worth a pound of cure" always applies. "The best way to stave off the cold and flu is try to stay as healthy as possible by maintaining a healthy diet, being physically active and practicing good hygiene," says Yeung. "There is no magical food that can help prevent a cold, but lacking in certain nutrients can contribute to a compromised immune system." So for the best cold prevention, focus on eating balanced healthy meals all year-round [11].

Lastly, supplements can also be used to help boost and maintain the immune system. Vitamin A, Vitamin C, Vitamin D-3, Freeze Dried Garlic, Ginger Root, Zinc, Magnesium and Olive Leaf Extract are some of my favourite ones to use to boost the immune system. Whilst i’m not affiliated with any supplement companies, if you require guidance on which brands to use, contact me! If you’re using supplements, make sure they are ethically sourced with organic and food based ingredients and are not filled with fillers and preservatives. You should always take supplements on a short term basis.

In conclusion, I would suggest that staying hydrated, avoiding sugary foods, having foods that are high in vitamins, minerals and different colours as well as having the foods I mentioned above and exercising will help you maintain good, healthy and thriving immune system. Processed foods should be avoided as much as possible. The plate you eat should be rich in colours, such as greens, reds, oranges and whites. If you think you require support with your immune system 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. Immune System: Diseases, Disorders & Function - https://www.livescience.com/26579-immune-system.html
  2. Components of the Immune System - https://www.webmd.com/a-to-z-guides/components-of-the-immune-system
  3. How does the immune system work? - https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072548/
  4. Six ways you can help your immune system - https://www.health.harvard.edu/healthbeat/six-ways-you-can-help-your-immune-system
  5. Exercise and immunity - https://medlineplus.gov/ency/article/007165.htm
  6. Proven Health Benefits of Garlic - https://www.healthline.com/nutrition/11-proven-health-benefits-of-garlic#section1
  7. 9 Immunity-Boosting Foods You Should Be Eating More Of This Winter - https://www.rodalesorganiclife.com/wellbeing/9-immunity-boosting-foods-you-should-be-eating-more-of-this-winter
  8. 11 Superfoods to Boost Your Immune System - https://wholenewmom.com/health-concerns/foods-that-boost-your-immune-system/
  9. Antihyperlipidemic effects of ginger extracts in alloxan-induced diabetes and propylthiouracil-induced hypothyroidism in (rats) - https://www.ncbi.nlm.nih.gov/pubmed/23901210
  10. 15 Foods that Boost the Immune System - https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system#kiwi13
  11. Eight foods to superpower your immune system - http://edition.cnn.com/2017/02/06/health/foods-boost-immune-system-diet-partner/index.html​


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Stay hydrated in a water world

29/5/2017

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It’s half past three on a Friday afternoon. You’re stuck in an office, hot, stuffy and stressed as you have a five o’clock deadline to meet. Your stomach is grumbling and you decide to go for a candy bar or some potato chips and a coffee. This is a typical scenario for millions of people across the globe. The signals your brain is processing are most likely for thirst rather than hunger. Yes correct, next time you feel hungry have a glass of water rather than a snack/meal and see how you feel 15 minutes later.


Water is one of the most essential things we can nourish our bodies with and there is a significant amount of the world that do not drink enough! I often get frustrated when I turn the tv on and see an advert for a child in Africa somewhere having to walk for miles everyday to collect dirty water. One in ten globally lack access to clean water (1). It is a basic human need and more needs to be done to get this major global issue eradicated. But that is not what this blog is about. However, if you’re feeling generous, feel free to donate to Charity: Water. It’s a great cause where they will prove every penny of your donation goes to giving access to clean disease free water to those who are less fortunate than us.

So why water? What is so important about this clear liquid that most of us in the western world take for granted? Firstly, I think it’s time for a reality check for some people. We live on a planet that is approximately seventy percent water. Out of all the planets that are in the vast cosmos of space, humans have found habitat on a planet we call Earth. I do not think it’s a coincidence that we’re on a planet that is approximately seventy percent water and that the human body is also approximately sixty to seventy percent water too (2), depending on what source you read and the body size in question. For those of you who think you have problems in the world, try fasting for one day and go without water to see how long you last! Muslims at the moment are observing Ramadan and are going without food and water (all liquids) from when the sun comes up until the sun sets. I can say from personal experience, your priorities and needs change very quickly when denied basic human requirements such as drinking clean water!

Back to why water is essential for the human body. Water is used for many functions that the body needs to carry out everyday to survive. Some of these are regulating body temperature, lubricating joints, protecting organs and tissues, lessening the burden on the kidneys and liver by flushing out toxins, helping prevent constipation, helping dissolves nutrients and other nutrients and making them accessible to the body and carrying nutrients and oxygen to the cells (3). As you can see a lack of water will cause some of the functions that the body needs to slow down or stop. Long term this will cause the presence of chronic illness and an increased chance of major illnesses such as cancer. Bladder cancer has been heavily linked to a lack of drinking water on a rugular daily basis. Water helps the bladder flush out toxins by regular urination (4).

Drinking 1.5-2 litres of water a day should be the aim for most individuals. This can be done by consuming clean water as well as herbal teas. Foods such as cucumbers, iceberg lettuce, celery, radishes, tomatoes, green peppers, cauliflower, watermelon, broccoli, spinach and grapefruit all have a high water content in them and will help your body absorb water from these foods too (5). These foods also have a high vitamin and mineral content in them. This will help the body stay hydrated and functioning well in combination with having clean water and lots of hydrating foods.

Can drinking water keep our heart healthy? There seems to be a link between risk of death from coronary heart disease and water intake: research has shown both that consuming more water means a lower risk of death from coronary heart disease and that risk of death rises when intake of “high-energy fluids” (like soda and juice) increases (6).

If you often feel tired, there is a high chance that it could be due to inadequate consumption of water which makes the body function less efficiently. In fact, fatigue is one of the first signs of dehydration. When there is less water in the body, there is a drop of blood volume, which causes the heart to work harder to pump oxygenated blood out in the bloodstream, and other major organs also work less efficiently. Thus, drinking adequate water can help your body function better and reduce fatigue (7).



I often hear that my clients drink lots of fluid. When I ask what fluids these are, the reply I often hear is juices, coffee and alcohol. All of these fluids are proven to do the opposite of what water does. Juices are very high in sugar and coffee/alcohol are very dehydrating on the body.

With alcohol-containing drinks, the common belief that alcohol consumption results in dehydration is fully supported by scientific research. When we consume an alcohol-containing drink, the alcohol level in our bloodstream can rise very rapidly. When our blood alcohol level rises, a metabolic regulatory mechanism kicks in and our pituitary gland stops releasing one of the hormones that it stores up - a hormone called antidiuretic hormone, or ADH. When release of ADH is blocked, our kidneys know to start increasing the release of water from our body in the form of increased urination. Unless we compensate for this increased loss of water, we will become partly dehydrated. The metabolism of alcohol can also interfere with our water balance in other ways - all of them pointing in the direction of increased dehydration. Dehydration is one common contributing factor to hangovers (8).

With coffee, the research findings are surprisingly different than most of us would expect. It's been a common assumption that coffee and alcohol are equally dehydrating, and that caffeine is the substance in coffee that causes additional loss of water (diuresis) from the body. However, thanks to some high-quality studies (especially in the area of exercise science), researchers have determined that coffee is not as problematic in terms of dehydration as commonly believed (8).

There are definitely differences in the ability of different people to metabolize caffeine. In general, however, low to moderate amounts of caffeine consumption do not appear to increase water loss very significantly. By "low to moderate" we mean a consumption level that keeps caffeine under 250 milligrams. A "standard" 8-ounce cup of coffee would usually contain at least half this amount, and in many cases would contain this entire amount. And a large, specialty coffee (like a 16-ounce "grande") might contain over twice this level (8).


So next time you’re in a nice beer garden on a warm sunny day, alternate with a glass of water between drinks. Your body will thank you and your hangover the next day won’t be as bad too!

So how can you tell if you’re hydrated or not? The most common way is by the colour of your urine. The lighter your urine is, the more hydrated you are. The darker the urine, the more water your body needs. If your urine is incredibly dark, I suggest you go to your GP or the nearest hospital as soon as possible. Here is the urine chart I use to determine how hydrated you are: http://www.urinecolors.com/themes/uctheme/assets/dehydration-chart.pdf

We live in a world where resources are dwindling and everyday there are more mouths to feed and hydrate. There are currently 7.5  billion people on the planet. By 2030 this is estimated by go up to 8.5 billion! That’s another billion people in the next 13 years to feed and support. Here is a good website to see real time population growth and estimates: http://www.worldometers.info/world-population/

I am a firm believer that we will make lots of technological advancements in moving to clean energy and away from coal/oil. However, I do estimate that future wars will be over food and water rather than for what I call luxury resources such as metals and fuel. If you think i’m wrong, I suggest you do some Googling. Billionaire investors such as Warren Buffet have already moved a lot of their wealth into foods and water stocks. Warren Buffet has stocks in both Coca-Cola and Kraft Heinz (9). High network investors  see the need for where the growth and needs of humans will be in the future and have purchased stocks to cater for this.

As soon as 2025, large parts of the world could experience perennial water shortages, says Dr. Upmanu Lall, director of the Columbia Water Center and a leading expert on hydroclimatology, climate change adaptation, and risk analysis. On a humanitarian level, the possibilities are as devastating as climate change. "If you are looking at a world population of seven billion and four to five billion of those people live under a situation where they don’t have water for food, for generating electricity, for consumption, then we have to pay attention to it. We have to do something about it (10)."

So in conclusion, I would suggest to drink more water and avoid dehydrating foods. Look at where you can save water and help those that do not have access to clean water. Your diet should be vast and should be rich in vitamins, minerals and you should always stay hydrated. Processed foods should be avoided as much as possible. The plate you eat should be rich in colours, such as greens, reds, oranges and whites. If you think you require support on hydration 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. 1 in 10 lack access to clean water. https://www.charitywater.org/
  2. How much water is in the human body? http://www.nestle-waters.com/healthy-hydration/water-body
  3. Functions of water in the body http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/multimedia/functions-of-water-in-the-body/img-20005799
  4. Bladder cancer risk factors https://www.cancer.org/cancer/bladder-cancer/causes-risks-prevention/risk-factors.html
  5. 15 foods that help you stay hydrated http://www.health.com/health/gallery/0,,20709014,00.html
  6. 34 proven ways water makes you awesome https://greatist.com/health/health-benefits-water
  7. Top 10 health benefits of drinking water http://www.top10homeremedies.com/kitchen-ingredients/10-health-benefits-of-drinking-water.html
  8. Are wine and coffee dehydrating? http://whfoods.org/genpage.php?tname=george&dbid=159
  9. Warren Buffet’s 5 largest stocks holdings https://www.fool.com/investing/2017/02/21/warren-buffetts-5-largest-stock-holdings.aspx
  10. Will the next war be fought over water? http://bigthink.com/re-envision-toyota-blog/will-the-next-war-be-fought-over-water
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