Healthy Life Articles
Health Benefits of Vitamin K
Vitamin K is nowhere near as well-known as many other nutrients, such as vitamins C and D. In fact, many people don’t even know that vitamin K exists. All the same, as we’re going to discover, vitamin K is of vital importance to your body, and offers an impressive range of health benefits. What Is Vitamin K? Vitamin K is the final member of the fat-soluble vitamin quartet, sitting alongside vitamins A, D and E. Vitamin K was discovered in 1929 by a Danish scientist, who realised that it had an integral role in blood clotting – something known in the medical community as “coagulation”. These landmark findings were published in a German scientific journal, with the compound being referred to as “Koagulationsvitamin”. This, of course, is why the compound later became known as vitamin “K”. Today, we know that vitamin K exists in numerous forms, with these having quite different roles in our health. Of these forms, there are the natural vitamins K1 (phylloquinone) and K2 (menaquinone), and a synthetic version known as K3 (menadione). Let’s look at each of these in turn... Vitamin K1 Vitamin K1 is a key element of many plants as it has a role in photosynthesis. Generally the level of vitamin K1 found in plants is related to the level of chlorophyll, a dark green pigment. This is why dark leafy greens such as spinach are the best natural source of K1. In a typical western diet, vitamin K1 makes up over three quarters of the overall vitamin K intake. A deficiency in K1 is very rare in adults because a healthy intake can easily be achieved through a balanced diet. Furthermore, the body can recycle vitamin K1 many times, meaning that a daily intake is unnecessary. K1 deficiency is more common in new born babies, where it can have life threatening consequences. Due to this, it is common practice for babies to receive a K1 injection shortly after birth. As touched on earlier, the main role of vitamin K1 within the body is to help the blood clot normally, preventing excessive bleeding and bruising. This is because all the proteins that work together to initiate blood clotting are dependent on there being sufficient vitamin K1. The European Nutrient Reference Value (NRV) of 75 micrograms (µg) per day has been set due to this being a good amount to aim for to ensure healthy blood clotting. Certain medical conditions require the administration of anti-coagulation drugs, otherwise known as vitamin K antagonists. These drugs attenuate the actions of vitamin K and in essence, thin the blood. Although drugs such as warfarin can be a great help to health, they also have their downsides, which we will explore later in the article. Vitamin K2 To make matters slightly more confusing, vitamin K2 exists in various forms. But for the purpose of this article, we will focus on K2 in the forms of MK-4 & MK-7, the most promising types of this vitamin. In the body, K1 can be converted in small amounts to K2 MK-4. Similarly, small amounts of MK-7 can be produced by gut bacteria, but this is widely accepted to not be sufficient for optimal health. MK-7 is only found in high amounts in natto – a popular Japanese dish of fermented soy beans – which is rarely available in the West. As a result of this, supplementation is the only viable option for most of us to consume an appreciable amount of MK-7. Vitamin K2’s primary role in the body is the regulation of calcium. As we know, calcium is crucial for strong bones and teeth, as well as for muscle contraction. Simply ingesting sufficient calcium is not enough however: we need vitamin D to effectively absorb the calcium. Unfortunately, vitamin D just ensures we absorb the calcium; it does not channel the calcium into the correct areas. This is where vitamin K2 (and to a lesser extent K1) comes in. Bone Health Many think of the skeleton as a dormant and rigid organ that is simply needed for movement. This is not true however, as our bones are in a constant state of turnover. Furthermore, our bones protect our vital organs and help to produce blood cells. By having a good diet and performing sufficient exercise, this should ensure that we are somewhat protected from the loss of bone mass. As we touched on in the above section, calcium and vitamin D are of fundamental importance. However, the lesser-known vitamin K also has a key role. Although there is a relative lack of research into this area, there have been some impressive findings nonetheless. Research has shown that in older adults, those with high intakes of vitamin K are associated with a greater bone mineral density. In women of all ages, low vitamin K intake is linked to poor bone strength. Interestingly, those taking warfarin have less active vitamin K, and are therefore at a greater risk of suffering from bone fractures. Although association studies like the one cited above can provide fascinating links, they cannot prove causality. Or in other words, they cannot prove that a greater intake of vitamin K leads to a higher bone mineral density. Fortunately, there have been randomised trials performed that can indeed prove causality. One of these was a landmark study, published in 2000, that recruited almost 250 people with osteoporosis. These people either received vitamin K2 (MK-4) or a placebo. At the end of the 2 year study period, it was found that those receiving the daily dose of vitamin K suffered from significantly fewer bone fractures than those in the placebo group. Furthermore, those taking a placebo lost bone mass at a significantly faster rate than those taking the vitamin K2. Although those taking the K2 failed to see an increase in their bone mineral density, the researchers believe that the decreased prevalence of fractures was down to how vitamin K2 improved the quality of bones. To complement these findings in vitamin K2 (MK-4), similar results have been seen but this time using vitamin K1. For this study, a total of 440 postmenopausal women with osteoporosis were recruited, and randomly assigned to receive vitamin K1 daily for 2 years or a placebo. After the end of the study period it was found that the placebo group experienced more than double the number of bone fractures when compared with the vitamin K group. Supplemental vitamin K was also well-tolerated, as there was a lack of adverse effects. Another study into the effects of vitamin K2 on the bone health of postmenopausal women reported positive findings. This time using the MK-7 form, it was found that consuming this nutrient daily for 3 years led to a significantly greater maintenance of bone strength when compared to the group who received a placebo. These results and the findings of other studies suggest that vitamin K1 and K2 (MK-4 & MK-7) are all beneficial for the health of the bones. Those who take vitamin K for bone health would be wise to ensure they have sufficient levels of vitamin D as well. Research has consistently highlighted the synergistic nature of these two essential nutrients. One study in particular showed that in postmenopausal women with osteoporosis, vitamin K was effective at increasing bone mineral density. However, the combination of vitamin D and K was far superior, as the women saw an extra 5% increase in this marker of bone health. Cardiovascular Health Cardiovascular disease is still the leading cause of mortality worldwide, accounting for around a third of all deaths each year. One of the hallmarks of CVD is stiff, inflexible arteries that are caused by calcium build up, or calcification. This inevitably leads to the narrowing of the arteries, heightening the risk of heart attacks and strokes. Because vitamin K can effectively shuttle calcium into the teeth and bones, this automatically results in there being less in undesirable locations, such as soft tissues and arteries. There are numerous published studies that show that a high vitamin K2 (but not vitamin K1) intake is associated with a lower risk of cardiovascular disease. The studies indicate that compared to those with a low K2 intake, those with a higher intake reduce the relative risk of developing heart disease by 20-40%. However as we found earlier, these studies cannot prove causality. It is a good job then that there have been multiple randomised control trials specifically looking at the impact of vitamin K2 on heart health. In the previous section we discussed how a group of postmenopausal women who took K2 MK-7 daily for 3 years saw a much greater maintenance of bone health compared to placebos. Well that wasn’t all. These women also had the health of their arteries assessed and it was discovered that those taking vitamin K2 decreased arterial stiffness. It was also found that the stiffer the arteries, the greater the benefit. As we touched on earlier, many people worldwide are prescribed anticoagulants such as warfarin, to decrease blood clotting. Unfortunately, there is now research to suggest that this type of medication doesn’t just increase the risk of bone fractures. Numerous investigations have shown that this leads to quite substantial calcification in key arteries surrounding the heart. This is due to anticoagulants decreasing the actions of vitamin K-dependant proteins, meaning that calcium can end up in some undesirable locations. Not only does this provide further evidence of vitamin K2’s effect on cardiovascular health, it has also stimulated further research into ways to negate this quite serious side-effect. To conclude this section, we will once again touch on the topic of vitamin D. Not only does vitamin D have a synergistic role with vitamin K in regards to bone health; this duo of fat-soluble vitamins also seems to work together to support heart health. This is thanks to research which has shown that taking vitamin D and K together was more effective for the condition of the arteries than taking them alone. As vitamin D and K2 are consumed in relatively low amounts in a typical western diet, supplementation is a cost-effective way of supporting bone and heart health. Vitamin K3 The third and final type of vitamin K is the synthetic vitamin K3. Unfortunately, vitamin K3 does not possess the benefits of K1 & K2 and has actually been shown to be detrimental to health in some cases. Vitamin K3 was once the form used to treat deficiencies in infants, but there were instances of liver toxicity, jaundice and damage to blood cells. For this reason, it is now only used in animal feed for species that have the ability to safely transform vitamin K3 into K2. How Much Vitamin K Should I Take? As vitamin K is an essential nutrient, it may come as a surprise that there are relatively few studies that have investigated what the optimal dosage is. The main reason behind this is because vitamin K deficiency is very rare in well-nourished individuals. As we touched on earlier, our body can recycle vitamin K many times meaning daily intake is not required. However, regular intake is of course necessary. With regards to vitamin K1, the current recommendations are between 75µg to 120µg per day depending on the country you are from. This is based on studies that show this amount is effective for healthy blood clotting. However, recent leading experts have stated that they believe this range is too low and that we should consume more. Fortunately, an intake of 200µg is still easily achievable through the diet. For vitamin K2 in the MK-4 form, the research on the whole has used very high doses. Numerous investigations have used 45mg per day, which is 45,000µg. However, there have been positive findings with a dose of 1.5mg daily. Hopefully future research can discover the minimum effective dose of K2 MK-4. With studies that have shown a benefit of K2 in the form of MK-7, we can confidently say from the evidence that a dose of 150-200µg per day is a good range to aim for. What Are Good Sources of Vitamin K? When it comes to vitamin K1, dark green vegetables are the best source. For example, a 100g portion of kale will provide 440µg, and the same serving size of spinach, broccoli and cabbage contains 360µg, 180µg and 145µg respectively. As vitamin K is fat-soluble, it is recommended that these vegetables are consumed with a fat source. A knob of butter melted on top of these foods would be a tasty and effective way to aid vitamin K absorption. As only a few portions of green vegetables per week are needed to ensure sufficient vitamin K1, this is why deficiency is very rare. Remember, the body can also use the same vitamin K numerous times. In contrast, obtaining sufficient vitamin K2 through the diet is certainly more challenging. Natto is the only vegan source of K2 (MK-7), and two portions per week would be sufficient to satisfy K2 requirements for heart and bone health. However, this dish is not frequently eaten outside of Japan. Animal sources such as meat, eggs, butter and cheese provide small amounts of vitamin K2 (MK4 or MK7 depending on the food), but it would be extremely difficult to obtain enough through food. For this reason, a supplement is a highly popular, convenient and effective way of meeting K2 requirements. When taking a K2 supplement, it is best to take alongside a meal containing fat for optimal absorption. For added benefit, many choose to consume a K2 supplement alongside 25-50µg (1000-2000 IU) of vitamin D3 per day. What Are the Side Effects of Vitamin K Supplementation? Fortunately, in healthy individuals there is no evidence of side effects from vitamin K1 or K2 supplementation, even in very high doses. As there is no evidence of toxicity, the Food Drug Administration (FDA) and the European Food Safety Authority (EFSA) have not set an upper limit for vitamin K intake. There is also zero evidence in healthy people that a high intake of vitamin K1 leads to excessive blood clotting. That being said, those on anti-coagulation medication such as warfarin should avoid supplementation and dishes such as natto unless advised otherwise by their doctor. This is because even modest amounts of K1 and MK-7 can impair the action of anti-coagulation drugs. Summary Hopefully this article and others will help improve your knowledge with regards to vitamin K. As we have found, the health benefits of this essential nutrient mean that it is worthy of more attention than it is currently receiving. As we have gone quite in-depth with some key scientific information in this article, we thought best to summarise the main points in these take-home messages: Vitamin K is the name given to a group of fat-soluble compounds which are essential to health. Discovered almost 90 years ago due to its role in blood clotting, vitamin K is now known to also support bone and heart health. Vitamin K comes in various forms with there being K1 (phylloquinone) and numerous types of K2 (menaquinone). K2 MK-4 and MK-7 are the most researched with the proven health benefits. The synthetic vitamin K3 (menadione) is no longer used in humans. All forms of vitamin K positively impact blood clotting, bone health and heart health to varying degrees. The current evidence suggests that K2 MK-4 is the best choice for bone health, with K2 MK-7 being the best for blood clotting and heart health. For vitamin K1, a dose of 75-200µg daily is widely accepted to be sufficient. Similarly, benefits to heart and bone health have been consistently seen with a K2 MK-7 intake of 200µg per day. For K2 MK-4, much higher doses of 1.5-45mg daily have been used. Dark leafy greens represent the best source of vitamin K1, with kale, spinach, broccoli and cabbage being particularly good. Although the body has the capacity to create small amounts of vitamin K2, this is widely accepted to be not enough to experience health benefits. As there is very little found in a typical diet, supplementing with K2 is commonplace. Vitamin D holds a synergy with vitamin K, as both nutrients support strong bones and a healthy heart. For the best benefit, take a dose of vitamin D in the range of 25-50µg per day. Vitamin K1 & K2 supplementation is very safe in healthy individuals and there is currently no evidence of toxicity, even in extremely high doses. However, high vitamin K intakes are not advised for people on anti-coagulation drugs. As always, it is recommended that you seek medical advice from your healthcare professional if in doubt. Shop for Vitamin K Supplements Here. Sources: https://www.ncbi.nlm.nih.gov/pubmed/21394493/https://www.ncbi.nlm.nih.gov/pubmed/21447413/https://www.ncbi.nlm.nih.gov/pubmed/10750566/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5413254/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/https://www.ncbi.nlm.nih.gov/pubmed/11886767https://www.ncbi.nlm.nih.gov/pubmed/18922041/https://www.ncbi.nlm.nih.gov/pubmed/23525894https://www.ncbi.nlm.nih.gov/pubmed/19179058https://www.ncbi.nlm.nih.gov/pubmed/18722618https://www.ncbi.nlm.nih.gov/pubmed/15514282https://www.ncbi.nlm.nih.gov/pubmed/25694037https://www.ncbi.nlm.nih.gov/pubmed/16169351/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3321262/
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Health Benefits of Iron
Although vitamins and minerals are classed as ‘micronutrients’ because of their relatively small presence in the diet, this does not detract from their importance. Of the trace minerals, iron is perhaps the best known and has been subject to hundreds of different research studies. Due to this, we have a very good understanding of the numerous roles that iron plays in good health. Let’s explore in depth what these are… What Does Iron Do? Iron is an essential mineral that is involved in many different bodily processes, but it’s most important role is in the production of red blood cells. Iron is an essential component of the haemoglobin that transports oxygen around the body, and myoglobin which stores oxygen in muscles and tissues. Over 80% of the iron in the body can be found in haemoglobin and myoglobin. The Health Benefits of Iron Iron has a number of roles in the body, with the vast majority of these benefits stemming from its integral role in haemoglobin formation. Oxygen Transport When consumed, iron is absorbed through the small intestine and transported to the bone marrow where blood cells are produced. In the bone marrow, iron is combined with proteins to produce haemoglobin. Without iron present, the body cannot produce haemoglobin, which results in the production of abnormally small blood cells. These in turn struggle to carry sufficient oxygen to the tissues and organs of the body. Therefore, obtaining enough iron though the diet is crucial. Scientists often describe haemoglobin as a ‘sticky’ protein, and one which oxygen can easily bind to. Once haemoglobin picks up oxygen during pulmonary circulation, it returns back to the heart where it is subsequently pumped around the body, providing all of the cells with this life-giving molecule. Cognitive Function As you can imagine, the brain uses a relatively high percentage of the oxygen in our body to fuel brain function. An adequate store of iron (and therefore haemoglobin) ensures that enough oxygen is available to support thought processes, attention levels, learning, memory and movement just to name a few examples. Interestingly, recent research has shown that a link exists between low iron levels and depressive symptoms. This makes sense, as less oxygen reaching the brain is certainly likely to have a negative effect. Energy Levels Metabolism is the process of turning the food we consume into adenosine triphosphate (ATP) – the body’s unit of energy. This requires many different enzymes and of course, oxygen. As iron is required for the production of certain enzymes involved in metabolism and obviously the delivery of oxygen, it should come as no surprise that iron is a key player in metabolism. Because of this, the classic sign of an iron deficiency is persistent tiredness and fatigue. Immune Function The immune system is comprised of many different cells, organs, proteins and tissues that work together to defend our body from pathogens. Research has shown that low levels of iron cause a decrease in numerous components of a healthy immune. For this reason, the European Food Safety Authority (EFSA) has concluded that ‘iron contributes to the normal functioning of the immune system’. Healthy Pregnancy and Child Development Low levels of iron during pregnancy are associated with premature delivery, low birth weight and infant mortality. Iron is also an important nutrient for child development during the early years. Children with anaemia or those who were born with low iron stores have been shown to have a lower arithmetic and writing ability as well as impaired recall memory and motor skills. At the current time, there is conflicting evidence as to whether rectifying the iron deficiency returns cognitive ability to a normal level, or whether these deficits remain. Future research will hopefully clear this up, but the importance of a healthy iron intake during pregnancy and childhood cannot be overstated. Side Effects of an Iron Deficiency We have already alluded to a few of the classic symptoms of an iron deficiency, but we thought it would be worthwhile to compile a list to show them in their entirety: Constant tiredness and fatigue Rapid or irregular heartbeats Growth problems Increased susceptibility to infections Pale skin Shortness of breath Dizziness or light-headedness Weak and brittle nails. How Much Iron Do We Need? To prevent against a deficiency it is important to have an iron intake that is suitable for our needs. Although the European Nutrient Reference Value (NRV) is always a good starting point, it fails to take into account differences within the population. As we will now see, there is quite a lot of variance depending on gender and stage of life. Of note, women of childbearing age need higher intakes due to loss of iron during menstruation. The current Reference Nutrient Intake (RNI) for iron is: Adults: - Women 19-50 years 14.8mg per day - Men 19-50 years 8.7mg per day - Adults 50+ 8.7mg per day Adolescents: - Girls 11–18 years 14.8mg - Boys 11–18 years 11.3mg Infants and children: - 0–3 months 1.7mg - 4–6 months 4.3mg - 7–12 months 7.8mg - 1–3 years 6.9mg - 4–6 years 6.1mg - 7–10 years 8.7mg For reference, the European NRV is 14mg per day. There is also evidence to show that those who give blood (half a litre per year) require an extra 0.6-0.7mg of iron per day. Similarly, those who exercise regularly at a high intensity may require up to an additional 70% over the recommended daily amount. Good Sources of Iron There are two types of iron in foods – haem and non-haem. Haem iron, which is found in meat, fish and seafood, is much easier for the body to absorb. In fact, it is thought that haem iron is 2 to 6 times more bioavailable than non-haem iron, the type found in vegetables, legumes and grains. Because of this, vegetarians and vegans are at a much greater risk of an iron deficiency – something we will touch on more in the next section. Here are the best sources of iron, both haem and non-haem: Haem Foods Liver Red meat Poultry Fish Seafood Non-Haem Foods Green leafy vegetables such as kale and spinach Dried fruit, particularly apricots Legumes Nuts, particularly cashew nuts Eggs Whole grains As iron is the most common deficiency in the UK, it is actually mandatory for certain foods to be fortified with iron, including white and brown wheat flour, and breast milk substitutes. Cereals are often fortified on a voluntary basis. Increasing your intake of vitamin C-rich foods can help to improve iron absorption from the diet. Vitamin C helps to release more iron from non-haem sources, which means more is available for the body to absorb. The best food sources of vitamin C are bell peppers, citrus fruits and green vegetables. Who Is at Risk of an Iron Deficiency? The latest National Diet and Nutrition Survey made for some interesting reading, as it showed that a significant proportion of the population had an iron insufficiency. Specifically, 46% of adolescent females and 23% of women between the ages of 19-64 had an iron intake below the lower recommended threshold. As we mentioned earlier, premenopausal women are at the greatest risk of a deficiency as they lose iron stores due to the menstrual cycle. So for this population, there should be a focus on consuming iron-rich foods (especially haem iron) as this could make a big difference to health and well-being. As non-haem iron has a much lower bioavailability than haem iron, it should come as no surprise that vegetarians and vegans are also at a much higher risk of an iron deficiency. This means that to positively influence iron stores, someone eating a plant-based diet would have to eat significantly more iron than a meat eater. Many vegetarians and vegans have to supplement their diet with iron to protect against a deficiency. Calcium, zinc and certain B vitamins (especially B12) are other nutrients which can also be low in a plant-based diet. Interestingly, it has been well documented that natural compounds within tea and coffee massively inhibit the absorption of non-haem iron. So those of us who drink multiple cups per day are likely to have lower iron stores. Similarly, iron, zinc and calcium all compete for absorption in the body, so ideally, food sources of these minerals would be consumed at different times. However this is not always possible or practical. Finally, as we have already mentioned, those who give blood regularly or exercise intensely would be wise to include more iron-rich foods in their diet. Summary To conclude, iron is an essential mineral that has some pretty important roles within our bodies. Unfortunately though, many of us do not consume enough, and this is having a negative effect on our health. Hopefully this article has helped to improve the knowledge around iron so we can improve this element of our diet. To wrap this up, we thought best to summarise the key points that have been discussed: Iron is a trace mineral that’s main role in the body is the synthesis of haemoglobin – the protein which transports oxygen around the body. Iron also has important roles in energy production, the immune system, cognition, pregnancy, and child development. Low iron levels lead to anaemia, and the classic symptoms of this are constant tiredness and fatigue, pale skin, difficulty concentrating and an impaired immune response. Iron is categorised into haem (meat sources) and non-haem (plant sources). Haem iron is much better absorbed and is therefore the preferred source for the body. Non-haem iron is better absorbed when taken alongside a source of vitamin C. However, compounds within tea and coffee can decrease iron absorption. Iron requirements differ due to age and gender. Pre-menopausal women require the most due to menstrual blood loss. Unsurprisingly, women are much more likely to be deficient than men. Pregnant women, vegetarians, vegans, those who give blood and those who exercise intensely are also more likely to be deficient in iron and therefore in these populations, a high quality iron supplement may be a good choice. Shop Iron Supplements Sources: https://www.ncbi.nlm.nih.gov/pubmed/28189077https://www.ncbi.nlm.nih.gov/books/NBK222309/https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1215https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/minerals-and-trace-elements.htmlhttps://www.nhs.uk/conditions/vitamins-and-minerals/iron/https://www.ncbi.nlm.nih.gov/pubmed/1889481https://www.ncbi.nlm.nih.gov/pubmed/10999016https://www.ncbi.nlm.nih.gov/pubmed/11237939https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3964457/
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Health Benefits of Zinc
The trace mineral zinc is one of 24 micronutrients that are deemed essential for health. Although only needed in small amounts, this cannot detract from its importance as zinc plays a vital role in many bodily functions, with some of these being quite diverse and at times unrelated. Clearly then, ensuring an adequate intake of zinc is an aspect of health that cannot be taken for granted. In this article, we are going to cover all topics zinc-related, so you will be able to understand the roles it plays in the body, which foods are good sources, how much is required and any symptoms to look out for which indicate a deficiency. The Role of Zinc Within the Body As we alluded to in the introduction, zinc has a wide range of roles to play in our health and wellbeing. Let’s look at some of the most important… Immune Function Arguably, zinc is best known for its role in the healthy workings of our immune system. A crucial part of the immune system are so-called “T cells” which are created in the thymus gland. These cells attack and destroy pathogens which help to keep us healthy. Zinc works by activating these T cells so they can rapidly neutralise any threat. It is fascinating to consider that despite all the advancements in the field of medicine, we still haven’t identified a cure for the common cold. Furthermore, there are very few ways we can decrease the length and severity of a cold once we have been brought down by one. One of the few methods that has shown to be effective is zinc lozenges. Last year, researchers from Finland completed a meta-analysis of randomised control trials – the highest quality of scientific evidence - to collate the results of all studies which addressed the effects of zinc lozenges on the common cold. It was found that taking a zinc lozenge (zinc acetate or zinc gluconate) within the first 24 hours of developing a cold decreased the duration of it by a third – a very impressive result. It is also important to note that taking a zinc tablet of the same dose wouldn’t be as effective. This is because much of the benefit occurs from the zinc lozenge dissolving in the oral cavity where most of the symptoms of a cold exist. Zinc supplements have also shown to be effective at decreasing incidences of the common cold, with an especially large benefit seen in older adults. So, if you find yourself suffering from regular illnesses, a daily zinc supplement certainly has the potential to help. Brain Function Zinc is found in high concentrations in the brain, where it has a number of key roles. Research has shown that low levels of zinc are linked to low mood and impaired memory function. Fortunately, rectifying this insufficiency sees an improvement on both accounts. Aside from this, zinc has shown to have an interesting relationship with depression. People suffering from depression often have low levels of zinc in the blood, and the magnitude of this insufficiency correlates with the severity of the depression. In one study of note, it was reported that the provision of 25mg of zinc alongside antidepressant medication was significantly more effective than antidepressants alone in reducing symptoms. What is more fascinating is that a study published in Nutritional Neuroscience in 2015 showed that providing a 30mg zinc supplement daily for 12 weeks led to an improvement in symptoms in 50 overweight/obese adults with depression. Compared to the group receiving a placebo, the researchers labelled these findings as ‘significant’. It appears that zinc can improve brain function and mood through its role in increasing serotonin (the ‘happy’ hormone) uptake in various brain regions. Furthermore, zinc intake helps to ensure a protein called BDNF can express its benefits. BDNF is involved in neuron growth and plasticity, thus helping with neurotransmission. So, it appears that if you are suffering from depressive symptoms, paying attention to your zinc intake would be a good idea. This is something you should certainly discuss with your health care practitioner. Heart Health As we have just found, zinc has a pretty important role in the body’s most crucial organ. Another vital organ that zinc is known to support is the heart. A hallmark of heart disease is blood vessels (such as coronary arteries) that have a build-up of plaque. This results in a blood vessel that is constricted and inflexible and one that if bad enough could lead to a ‘cardiovascular event’ such as a heart attack. Scientific enquiry has shown zinc can reduce plaque accruement in the blood vessels – leading to researchers labelling zinc as having ‘anti-atherogenic’ properties. Due to this information, and the fact that zinc intake is inversely associated with plaque build-up in the arteries, low zinc is now classed as a risk factor for developing atherosclerosis. Fortunately, the progression of this disease state is shown to be halted with zinc supplementation. Of note, one clinical investigation found that providing older adults with 45mg of zinc per day in the form of a supplement was linked to a reduction in numerous inflammatory factors that drive the development of atherosclerosis. Skin Condition For some, there can be few greater sources of frustration than poor skin health or a wound that just won’t heal. One of the more common skin conditions is acne. Numerous research studies have shown that it is common to see low levels of zinc in those who suffer with this condition. Due to zinc’s role in the immune system, it is thought that low levels of zinc can lead to an inappropriate inflammatory response which worsens acne. One study found that providing a high dose of zinc for a period of 6 weeks to people with acne saw a reduction in the severity of symptoms by a third. A more recent study reported a similar benefit. Although this wasn’t as great as the reference drug for acne, it was found to cause fewer side-effects. As zinc helps to control inflammation levels, it can limit bacterial growth in cuts or skin lesions, thus helping to protect the skin's membrane. Zinc is also well-known to support the production of collagen, which is needed for skin repair and growth among other things. Vision Zinc plays an important role in one of our most important senses: our vision. Zinc works by transporting vitamin A from the liver to the retina. Once there, vitamin A helps to produce melanin – a pigment well known to protect the eye. Evidence also suggests that zinc can play a protective role against cellular damage to the eye and can help to delay the progression of age-related macular degeneration (AMD) and vision loss. Prostate Function Out of all the tissues in the body, none have a higher concentration of zinc than the prostate gland. This indicates that zinc holds a pretty important role in the healthy functioning of the prostate. Specifically, zinc is essential for the function, metabolism, growth and survival of prostate cells. To this end, there is also research indicating zinc’s protective role against prostate cancer, as long as zinc intake is not excessive for extended periods. As prostate ailments are much more prevalent in older males, ensuring an adequate zinc intake is especially important in this population. Fertility According to the European Food Safety Authority (EFSA), zinc plays an important role in fertility, reproduction and testosterone synthesis. In men, zinc is essential for sperm count, quality and mobility, and low levels of can cause a decreased semen volume and testosterone levels. In women, zinc supports the healthy development of the egg and promotes regular ovulation. Who is at Risk of Zinc Deficiency? There are many countries who still struggle to achieve a healthy zinc intake, but in the developed world, clinical deficiencies are not all that common. That being said, there is a significant proportion of the UK population who have a zinc intake below the lower recommended threshold – indicating an insufficiency (but not a clinical deficiency). The latest National Diet and Nutrition Survey shows that ~10-20% of females under the age of 18 and males of all ages have a low zinc intake. There are numerous causes of a zinc insufficiency or a clinical deficiency. If any of the below describe you, then you would be wise to analyse your intake of this important mineral: Alcoholism Kidney disease Intestinal malabsorption A low protein or plant-based diet Diabetics Athletes with demanding training regimes Women taking birth control pills or hormone replacement therapy Medications Those over the age of 65 years Common Symptoms of Zinc Deficiency Unlike some micronutrient deficiencies that produce very few symptoms, there are a quite a number of signs that indicate someone is low in zinc. The most commonly cited side effects are: A loss of appetite Slow wound healing Impaired taste and smell Frequent infections or colds Low mood or depression Poor growth Rough pale skin Hair loss Low libido Luckily, the effects of a deficiency can be reversed by simply increasing your intake of zinc. However, many of these symptoms can also indicate other serious health concerns so it’s important to seek medical advice to rule out other causes. What are Good Sources of Zinc? Zinc is found in many different foods, so it is possible to get all you need from diet alone. The best food sources of zinc are red meats and seafood such as oysters, while other sources include nuts, eggs, dairy and legumes. If you are concerned that you are not receiving adequate levels of zinc or you are at increased risk of deficiency, you may find a supplement to be beneficial. Always take zinc tablets with food to reduce the risk of stomach irritation. How Much Zinc Should I Take? The general consensus is that 10mg of zinc per day is an optimal value to aim for to ensure good health in the ‘average’ individual. This is the recommendation by EFSA and the UK Department of Health. Even for pregnant women, 10mg per day is enough to provide mother and child with sufficient zinc. For treating either a zinc insufficiency or a deficiency 25-50mg per day would be a suitable dose to aim for. In scientific research, up to 100mg per day has been used to help treat depression, acne or decrease the severity of a cold or infection. However, this dose shouldn’t be used for extended periods in an attempt to avoid any complications. Doses of over 40mg can lead to side effects such as nausea, loss of appetite and diarrhoea. Furthermore, high levels of zinc can impair copper and iron absorption. For this reason, it is not uncommon to supplement copper, iron, or both when taking high levels of zinc. Summary Hopefully this article has outlined the importance of zinc and has provided you with enough information to ensure that you obtain adequate levels of this mineral. As it has such a wide range of roles in the proper functioning of the body, it is a nutrient which should garner more attention than it currently receives. This is especially the case seeing as a significant proportion of the UK has a zinc insufficiency. For these individuals, increasing their meat, fish and seafood intake or taking a high quality supplement would be a good step towards improving their health. Sources:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5418896/https://www.sciencedaily.com/releases/2017/05/170503110808.htmhttps://www.ncbi.nlm.nih.gov/pubmed/19183867https://www.ncbi.nlm.nih.gov/pubmed/23602205https://www.ncbi.nlm.nih.gov/pubmed/23602205https://www.ncbi.nlm.nih.gov/pubmed/24621065https://www.ncbi.nlm.nih.gov/pubmed/24621065https://www.ncbi.nlm.nih.gov/pubmed/8936496https://www.ncbi.nlm.nih.gov/pubmed/14756902https://www.ncbi.nlm.nih.gov/pubmed/20487581https://www.ncbi.nlm.nih.gov/pubmed/20427734https://www.ncbi.nlm.nih.gov/pubmed/82356https://www.ncbi.nlm.nih.gov/pubmed/6163281https://www.ncbi.nlm.nih.gov/pubmed/17400177https://www.nutrition.org.uk/nutritionscience/nutrients-food-and-ingredients/minerals-and-trace-elements.html
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The Health Benefits of Eating Nuts
Most of us appreciate that nuts can make a healthier snack than more common options like crisps or chocolate. The question, however, is what nuts actually do for you that make them so beneficial? The General Benefits of Eating Nuts High Levels of Healthy Omega 3 Fats Not so long ago fat was demonized for its role in encouraging weight gain. Fortunately, in recent years we have all become more comfortable with the idea that not all fats are bad. Quite the opposite in fact; some types of fat can be positively beneficial for our health. It is these “healthy fats” which can be found in generous amounts within many varieties of nut. For example, most nuts are naturally high in unsaturated fats; both monounsaturated and polyunsaturated fats. These types of fats are known to control inflammation, lower cholesterol, support cell health and to help the body absorb fat-soluble vitamins and other nutrients. If this weren't impressive enough certain nuts also contain a special polyunsaturated fat known as alpha-linolenic acid (or ALA for short). ALA is an essential omega 3 fat and is linked to good general health, helping to support areas such as the heart, brain, eyes, mood and inflammation. Rich in Protein Although nuts are mainly a source of fat, they also boast appreciable amounts of protein. Protein has a plethora of key roles within the body, with the most important being the growth and repair of tissue such as muscles and bones. Protein is also an important aspect of weight management, as a high protein intake increases our metabolic rate, and keeps us feeling fuller for longer. A higher protein intake is also advisable for older adults seeking to decrease muscle wastage and maintain strength with age. A Great Source of Fibre It has been well publicised in the UK that most of us are only getting around half of the recommended 30g of fibre each day. With certain types of nuts providing around 5g of fibre per serving, they are consequently a fabulous way to keep our digestive health in check. L-Arginine for Circulatory Health Nuts are also particularly high in an amino acid known as L-arginine. In the body, arginine is used to create nitric oxide, a signalling molecule which dilates blood vessels. This in turn both increases blood flow and decreases blood pressure, helping to support a healthy circulatory system. Plant Sterols for Healthy Cholesterol Certain nuts provide an impressive volume of plant sterols. Sterols are molecules that very closely resemble the cholesterol found in our body. As a result they compete with the cholesterol in our body for absorption into the bloodstream. When plant sterol levels increase, so cholesterol levels in the blood can fall, offering significant health benefits. Research has shown that a diet rich in plant sterols (2.5-3g per day) can reduce cholesterol levels by up to 13% in under a month. Health Benefits of Specific Nuts Now that we've looked at the more general benefits of nuts let's take a closer look at some specific nuts, and the benefits of consuming them… Almonds A 1oz serving of almonds provides almost 4g of fibre, and over a third of your daily vitamin E requirement. Vitamin E is a powerful antioxidant that helps to protect our cells from damage and decreases the oxidation of cholesterol. Oxidised cholesterol is the type that is most likely to build up in the walls of blood vessels causing atherosclerosis. A regular dose of vitamin E can therefore help to protect the body from this narrowing of the arteries; an issue which is linked to serious medical issues like heart attacks. Less well-known are several other nutrients found in almonds; namely biotin, copper and manganese. Biotin is often known as the “beauty vitamin” because it supports healthy hair and skin. Meanwhile manganese and copper are important minerals for joint health, thanks to their role in cartilage function and connective tissue strength. Brazil Nuts Brazil nuts are famous for being a great source of selenium. Selenium is an essential mineral that has an integral role in the synthesis of glutathione, often known to scientists as the “master antioxidant”. Selenium also helps thyroid and immune function together with sperm health. From the latest National Diet and Nutrition Survey, selenium insufficiency is surprisingly common. Thankfully, we only need two Brazil nuts per day to obtain all the selenium we need. Pecans Pecan nuts are one of the world's richest sources of heart-healthy monounsaturated fat, providing 12g per ounce. The cardiovascular benefits of pecans are further increased thanks to the high levels of thiamine they offer. Also known as vitamin B1, thiamine provides the heart with the energy it needs to beat over 100,000 times per day. Like most of the other members of the nut family, pecans also provide an appreciable amount of the minerals copper, manganese, zinc and magnesium. In fact, the only essential vitamins and minerals that are absent from pecans are vitamin A, B12 and sodium. Walnuts Walnuts are famous for their ALA content. Thanks to this ingredient a diet that is rich in walnuts has been shown to decrease cholesterol and the risk of excess blood clotting. Walnuts are also a great source of molybdenum; a lesser-known mineral that plays an important role in the synthesis of some amino acids used in connective tissue formation. To this end, walnuts support the joints, hair, skin and nails. Pistachios Pistachios possess qualities that set them apart from other nuts. Firstly, they are high in vitamin B6, a nutrient that is involved in many bodily functions, from red blood cell formation to balancing hormone levels and reducing tiredness and fatigue. Pistachios are also relatively high in phosphorous, a mineral that is essential to strong bones and teeth. Lastly pistachios are also the only nut to contain appreciable levels of lutein and zeaxanthin, two pigments that promote healthy vision. Macadamias Providing slightly more fat than pecans, macadamias are probably the best source of monounsaturated fat, providing almost 17g per ounce. Similar to pecans, macadamias are particularly rich in vitamin B1. Aside from heart health, B1 supports the nervous system, energy levels and psychological health. Hazelnuts Hazelnuts are a brilliant source of monounsaturated fat and essential micronutrients. Of note are vitamins B1, B6, B9 (folate), E and K. Hazelnuts boast a wide range of minerals but are particularly high in manganese, with an ounce providing almost 90% of the NRV. What Does the Research Tell Us? Now that we have covered the general benefits of nuts it is only right to ask if the scientific research supports this view. What better way to start than by looking at cardiovascular health. First and foremost, nuts are renowned for their powerful effect on cholesterol levels. Looking at the evidence in its entirety, regular nut consumption decreases LDL (‘bad' cholesterol), increases HDL (‘good' cholesterol) and lowers triglyceride levels – a type of fat in the blood. Fittingly, high LDL & triglycerides, and low HDL are all risk factors for developing heart disease. In addition to this, a plethora of studies have shown that nuts have powerful antioxidant qualities that can protect cholesterol from damage. Damaged cholesterol is the type most likely to stick to the walls of blood vessels. What is fascinating is that just consuming one portion of pecans has been shown to decrease the amount of oxidised cholesterol in the blood by up to a third! The health-related impact of eating nuts has been extensively confirmed by researchers. A study involving over 7000 people found that those consuming 30g of nuts per day slashed their chance of suffering from a heart attack or stroke or dying from a heart related illness by nearly a third when compared to the group following a low fat diet. So it appears that if you are concerned about the health of your heart, you should certainly make nuts a part of your daily diet. Despite it being accepted that nuts are good for the heart, it was once thought that regularly eating nuts would cause weight gain. This seems quite logical as nuts are very energy dense, with some types providing over 200kcal per ounce. It may come as a surprise however that numerous research studies have shown that regular consumption of nuts is actually associated with a lower bodyweight and a reduced risk of type 2 diabetes. Nutrition experts believe that the protein and fibre content of nuts mean that they are a satiating snack, keeping us full for a lengthy period of time. As obesity and type 2 diabetes (together known as ‘diabesity') are omnipresent in the developed world, these results are meaningful. Moving away from cardiovascular and metabolic health specifically, nuts are also great for general health thanks to the array of vitamins and minerals they contain. Eye health, immunity, strong muscles and bones together with healthy hair, skin and nails are merely some of the aspects that can benefit from such nutrition. What Is a Good Serving Size of Nuts? To receive the full benefit of eating nuts it is important to take a dosage backed by scientific evidence. Throughout this article, we have made reference to an ounce of nuts, or 28g. This is a good amount to aim for at least twice a week. Some researchers recommend up to an ounce and a half (42g) at least 4 times per week, but going anywhere within that range is likely to provide all the health benefits we have discussed throughout this article. Summary Hopefully after reading this article, you now know not just that nuts are good for you, but why. 30-40g of nuts a few times per week seems to be all you need to significantly improve your health. Finally, eating a variety of nuts will ensure you get a broad spectrum of vitamins, minerals and specialist natural compounds for best benefit. Sources: https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635https://www.bbcgoodfood.com/howto/guide/health-benefits-nutshttps://www.ncbi.nlm.nih.gov/pubmed/20833992https://www.ncbi.nlm.nih.gov/pubmed/21106921https://www.ncbi.nlm.nih.gov/pubmed/21106921https://www.ncbi.nlm.nih.gov/pubmed/24898229https://www.ncbi.nlm.nih.gov/pubmed/19321561https://academic.oup.com/jn/article/138/9/1752S/4750851https://www.nejm.org/doi/full/10.1056/nejmoa1200303
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Fructose and Diabetes: What is the Link?
There has been a lot of recent discussion regarding the link between sugar and diabetes, with fructose in particular being singled out. As a result, in this article we'll investigate the links between fructose and metabolic conditions such as diabetes, allowing you to better understand the problem and the best ways to keep yourself healthy. What is Fructose? Fructose is a monosaccharide (single sugar) that is found in fruits and some vegetables. However, it is also found in sucrose – better known as table sugar. Fructose is also found in large concentrations in high fructose corn syrup, a highly processed sweetening agent used in many western countries. Consequently, the majority of dietary fructose comes not from fruit and vegetables but from added sugars, which provide substantial calories, whilst being totally devoid of nutrients. As with many topics in nutritional science it can be difficult to conclusively answer whether fructose is good or bad for your health. Let's examine the evidence from both camps, allowing us to make some more informed decision about the likely impacts of a high-fructose diet. The Argument That Fructose Is Benign Fructose has quite a low glycaemic index, meaning that it does not rapidly increase blood glucose levels compared to other sugars. Moreover, as it is sweeter than glucose, less of it is required to have the desired effect. For this reason it was once thought that fructose represented a valuable sweetening agent to replace other sugars, especially for diabetics. The Argument That Fructose Is Harmful Sadly, the basic biochemistry discussed above doesn't paint the whole picture. There is growing evidence to suggest that an excessive fructose intake has the potential to negatively impact metabolic health in a number of ways. Appetite It is well documented that a hormone called leptin is released by the body when insulin levels are high. Leptin, which is stored in fat cells, can be thought of as like a thermostat for the body. When leptin levels are low (indicating lower body fat), we become hungrier and eat more. Conversely, when leptin levels are high (indicating higher body fat) we don't feel as hungry, therefore we eat less. Sadly, the minimal insulin increase caused by the consumption of fructose can therefore suppress leptin levels, encouraging us to consume more calories. This viewpoint is further supported by evidence suggesting that around 90% of Type 2 diabetics are either overweight or obese. Although there are numerous other ways to maintain a healthy appetite, it is fair to assume that cutting out added sugars (that are high in fructose) can be very beneficial. Although it would be premature to suggest that fructose has a causal role in the obesity pandemic, scientists note how the rise in fructose consumption mirrors the rise in obesity rates over the last few decades. Fructose and the Liver An even bigger problem with excess fructose is how it is metabolised. Unlike glucose, which can be used by every cell of your body for energy, fructose can only be metabolised by the liver. The rise of added sugar in the typical western diet in recent decades has led to a massive increase in the amount of fructose we consume. Not only this, but some food items like fizzy drinks have also increased the speed at which fructose gets into the system, putting further strain on the liver. It gets worse. In those who have a chronically high intake of fructose, the body actually adapts by digesting and absorbing fructose more efficiently, which can cause more issues. Your body has the capacity to store sugars in the form of glycogen, with around 400g being stored in the muscles, and around 100g in the liver. Once the liver is saturated with glycogen, any excess sugar is turned into fat that is either stored in the liver, or is transported away in the form of triglycerides. And by the way, high triglycerides levels are a risk factor for developing heart disease. The creation of fat from carbohydrates is something known to scientists as de novo lipogenesis, or DNL for short. As this process happens in the liver, it should come as no surprise that a high fructose intake can lead to an increase in liver fat (hepatic steatosis). Once fat in the liver exceeds 5% of its total mass, a physician will give the diagnosis of non-alcoholic fatty liver disease (NAFLD). Alarmingly, recent scientific evidence has estimated that NAFLD affects a quarter of the world's adult population. This condition not only increases the risk of heart disease but a whole host of metabolic diseases such as type 2 diabetes. The link between NAFLD and type 2 diabetes is due to insulin resistance. Research has shown that the higher the amount of fat in the liver, the more insulin is needed to shuttle glucose in. Because of this, the pancreas has to work harder to create more insulin and higher insulin results in a greater resistance. This is a vicious cycle which can continue for years until the pancreas fails, as it is simply unable to meet the demands for insulin anymore. Inevitably, this leads to blood sugar levels sky rocketing. In short, when liver homeostasis is disrupted, so too is metabolic health. How to Spot NAFLD As NAFLD can precede diabetes and other metabolic complications by numerous years, it is important to tackle this issue to regain control of your health. Unfortunately, as we discovered earlier, a significant proportion of adults are walking round with a fatty liver, and most don't even know it. This is one of the reasons why Type 2 diabetes is predicted to affect 642 million people within a generation. One tell-tale sign of NAFLD is ‘central obesity' that is characterised by a large waist circumference. Interestingly, waist circumference is now seen as a more valid indicator of metabolic health than body mass index (BMI). This is for a couple of reasons. Firstly, BMI only accounts for mass, and doesn't differentiate between lean mass and fat mass. More importantly, two people with the same BMI could have very different metabolic profiles due to where they store their fat. Subcutaneous fat (fat under the skin), although cosmetically unpleasant, has a surprisingly innocuous effect on metabolic health. The same cannot be said for visceral fat that cakes organs such as the liver and pancreas. Measuring your waist circumference provides a clearer indication of the level of visceral fat, and therefore metabolic health, when compared to BMI. As we touched on earlier, 90% of those with type 2 diabetes are classed as overweight or obese. But what about the other 10%? Unfortunately for these individuals, the relatively small amount of fat that they store is mostly found around the organs, which is a key contributing factor. So then, what defines a healthy waist circumference that we should all be aiming for? The Dieticians of Canada recommend that men should aim for below 36inches (90cm) and women fewer than 32 inches (80cm). Anything above these measurements is classed as ‘central obesity' and sets people up for numerous health issues. Other Health Complications from a High Fructose Intake While metabolic disease is arguably the most pressing health condition linked to excessive fructose intake it is far from the only potential complication. Studies have shown that ingesting large amounts of fructose in the form of fizzy drinks can rapidly increase the amount of uric acid in the blood. Uric acid is a substance that triggers the formation of painful crystals within the joints – a condition known as gout. Shockingly, research from 2008 showed that men who consumed two sugar sweetened drinks per day were 85% more likely to develop gout than those who consumed the same amount but over the period of a month. We have already discussed how excessive fructose intake increases liver fat and blood triglyceride levels. However, high amounts of dietary fructose can also increase the production of free radicals; harmful molecules that contribute to the ‘oxidative stress' on the cells which can cause inflammation, damage and premature aging. Is Fruit Bad for Me? We've seen that fruit is high in fructose, and that fructose is linked to type 2 diabetes and other metabolic conditions. So the obvious question is whether fruit is actually bad for you? Fortunately, as most fruit is high in fibre, this results in a steady influx of natural fructose to the liver – a situation that is manageable. Moreover, fruit contains vitamins, minerals and polyphenolic compounds which make it a healthy addition to the diet. A century ago, the average person was consuming 15-25g of fructose per day, with most, if not all, coming from natural sources such as fruit. Fast forward to the present day and the average fructose intake is approaching 60g per day, with adolescents consuming over 72g per day. Alarmingly, fructose is contributing over 10% of daily calories! As you can imagine fruit is not contributing much to this excessive intake. The vast majority of fructose consumed is due to added sugars present in ready meals, snacks and sweetened beverages that are high in energy but provide minimal essential nutrients. This is the problem, not fruit. To provide some perspective, a 500ml bottle of Coke original contains 53g of sugar. As half of sugar is fructose, there is 26.5g of fructose per bottle. When you think of this in the context of a traditional western diet which comprises of many processed goods it is not difficult to see how the average person is consuming 60g per day. To provide a comparison to the bottle of cola, you would have to consume roughly 3 large apples, 5 small bananas, 500g of cherries or a kilo of strawberries to obtain the same amount of fructose. Again, fruit is not the problem and is certainly part of a healthy diet. That being said, the type and form of fruit does have a bearing on the impact it has on the body. Dried fruit and fruit juice provides significantly more fructose and less fibre than whole fruit by comparison. This is one reason why the Department of Health recommend no more than 150ml of fresh fruit juice per day. So, if you are worried about your fructose intake, it goes without saying that added sugars should be heavily controlled. You may also want to avoid dried fruit and fruit juice, and just focus on consuming whole fruit. Summary Hopefully this article has raised awareness about the potentially harmful effect of excessive fructose intake and has encouraged you to consider the amount that you consume each day. Like most topics in nutrition, a focus on mainly eating whole, unprocessed foods and limiting the items which are detrimental to our waistlines and metabolic health is the safest route forward. Sources: https://academic.oup.com/jcem/article/89/6/2963/2870348https://academic.oup.com/ajcn/article/88/5/1189/4649075https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2714385/https://www.healthline.com/nutrition/why-is-fructose-bad-for-you#section3https://www.healthline.com/nutrition/why-high-fructose-corn-syrup-is-bad#section2https://www.ncbi.nlm.nih.gov/pubmed/22952180https://www.ncbi.nlm.nih.gov/pubmed/26707365/https://www.sciencedirect.com/science/article/pii/S0168827808001645https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5663253/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4405411/https://www.diabetes.ca/diabetes-and-you/healthy-living-resources/weight-management/waist-circumferencehttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2234536/https://www.ncbi.nlm.nih.gov/pubmed/18769702
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The MIND Diet Components
Although cancer, heart disease and diabetes are the health issues that constantly grab newspaper headlines, there is another devastating condition to add to that trio: dementia. Dementia, which affects almost 1 million people in the UK, is the umbrella term used to describe a range of progressive diseases that negatively affect the brain and cognitive ability. Alzheimer's is certainly the most widely known form of dementia, but is not the only one. Parkinson's and Creutzfeldt-Jakob disease are also examples of Dementia. Like most causes of morbidity and mortality in the UK, diet has an important role to play, not only in the prevention, but the management of the condition. For preventing or slowing cognitive decline, leading researchers have developed a pattern of eating known as the MIND diet. In this article, we are going to explore what the MIND diet is, what it consists of, what the research says and some examples of MIND-friendly meals. What Is the MIND Diet? The MIND diet is a hybrid of the lauded Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH diet) – a pattern of eating that aims to control high blood pressure. This dictated the name of the diet, as MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. Unlike a lot of diets, the MIND diet is not restrictive and doesn't have a long list of strict rules. It simply encourages the consumption of 10 different foods and discourages 5 more. Components of the MIND Diet What Can Be Eaten on the MIND Diet? Below is the list of ten foods you should be focusing on when following this diet and how often they should be consumed: Green leafy vegetables – At least one portion per day. Other vegetables – At least one portion per day. Wholegrains – Three times per day. Berries – At least twice per week. Fish – At least once per week with oily fish being the best choice. Olive oil – Use for cooking and dressings. Nuts – A 30g serving 5 times per week. Try and vary the types you consume. Legumes – A portion every other day. Poultry – At least twice per week and not fried. Wine – A single 125-175ml glass per day, preferably red. Given the nutrient density of these foods, such a diet should ensure you obtain all of the essential vitamins, minerals, fats and proteins your body (and mind) needs. Although there were inevitably regional differences, these are foods that were mostly consumed by the Greeks, Italians and Spanish in the middle of the 20th century – a time when these countries had a very low prevalence of chronic diseases. What Foods Should Be Avoided on the MIND Diet? Butter/margarine, cheese, red meat, fried food and pastries/sweets are the 5 food types that should only be occasionally consumed, if at all. These foods have one thing in common; they are high in saturated fat and/or sugar. Although there is much debate with regards to how bad saturated fat and sugar are for our health, they certainly aren't as healthy as unsaturated fats and complex carbohydrates. The Research Behind the MIND Diet Although there will always be advocates of certain diets, more and more people are becoming wise to the ‘too good to be true' nature of most of them. This is because, unfortunately, the impressive claims do not stand up to scrutiny when looked at through a scientific lens. Thankfully, the MIND diet is different, as the foods you will be eating on this plan have some very commendable research to encourage their consumption. As the MIND diet has not been around very long there are only a handful of studies into this specific diet. However, we mustn't overlook the fact that this diet is a hybrid of the Mediterranean and DASH diets, which themselves have been heavily investigated and validated. Despite the novelty of the MIND diet, the findings are extremely encouraging, so let's have a look at this evidence and discuss the key findings. The first investigation of the MIND diet, published in 2014 reported some fascinating findings. It was demonstrated that following the MIND diet was associated with a slower rate of cognitive decline. What was most impressive was the magnitude, as the participants following the MIND diet benefitted from improvements that are equivalent to a brain almost 8 years younger than the participants who didn't follow the diet! These preliminary findings were reinforced by another investigation the following year that showed those following the MIND diet were over twice as likely to be protected against Alzheimer's than those with a standard western diet. This study was again strong, as it recruited over 900 participants. It was also found that the more you stuck to the diet, the greater its protective effect. However, even only partially adhering to it was still found to have a positive impact. In 2017, further impressive and complementary findings were published in the Journal of Alzheimer's and Dementia. In a group of 1228 Australians, it was found that the people who followed the MIND diet most diligently reduced their chances of developing Dementia by 46%. The latest study to come out, published in February of this year analysed data of 16,000 women aged over 70. It was found that regularly consuming the 10 recommended MIND foods was associated with better memory and verbal skills later in life. To summarise, all of the current research studies into the MIND diet have reported positive findings. Although these studies are observational and therefore cannot confidently say that following the MIND diet caused these benefits, scientists are very confident that it plays an integral role. Future randomised control trials, which can prove causality, are in the pipeline. But during the meantime, let's explore the potential mechanisms of why this diet could be of benefit. Blood Pressure The DASH (and to a certain extend the MIND) diet has the primary aim of reducing blood pressure, and numerous research studies have shown that among other benefits, it does just that. You may not yet see the relevance of reducing blood pressure, but high blood pressure is a primary risk factor for suffering from a stroke. People who have had a stroke are much more likely to develop Dementia, so ensuring blood pressure is in a healthy range is of primary importance. The MIND diet encourages the consumption of oily fish and nutrient-dense foods. Oily fish is the best source of the long chain omega-3 fatty acids known as EPA and DHA, which are proven to lower blood pressure. The quality of the diet will also ensure you consume sufficient potassium, calcium and magnesium which are all known to lower blood pressure. This complements the low amount of sodium, a mineral that is widely known to cause high blood pressure if consumed in excess. By taking these simple measures, you are much more likely to maintain a healthy blood pressure reading. Alongside decreasing the risk of stroke and Dementia, this also reduces the risk of heart disease. Antioxidant and Anti-Inflammatory Leading medical experts are, for the most part, in agreement that chronic inflammation has a role to play in all diseases, with Dementia being no different. Unsurprisingly, following a Mediterranean or DASH diet has been shown to decrease levels of oxidative stress and inflammation in the body. Olive oil, green leafy vegetables, berries and nuts are widely known to be some of the most antioxidant-rich foods around. In particular, research has indicated that berries (but not other fruits) can improve brain function. Similarly, the omega-3 found in fish has been shown to calm inflammation in the brain and decrease the rate of cognitive decline. DHA in particular is known as a crucial fat for brain function because it ensures healthy neurotransmission. It's no wonder then that fish is famously referred to as ‘brain food.' Amyloid Amyloids are harmful proteins that can cause plaque build-up in the brain. These small clumps can block chemical messengers transmitting throughout the brain, which subsequently leads to cognitive decline. It is also thought that this can trigger inflammation, as your immune cells can actually attack brain cells. The developments of these plaques are thought to be a hallmark of Alzheimer's disease specifically. Therefore, any dietary change that can prevent amyloid plaque build-up is a key development in this field of research. Preliminary research has indicated that saturated and trans fats can increase amyloid protein concentrations in brain tissue. This is complemented by an observational study that has shown that the consumption of these two types of fat is associated with double the risk of developing Alzheimer's. The same study found the opposite with the consumption of unsaturated fats. As we discussed earlier, correlation studies cannot imply causality. That being said however, scientists are confident that a high dietary intake of these fats at least plays a part. So it is no coincidence that the 5 foods which are discouraged on the MIND diet are ones that are high in saturated and trans fats. Sample of a Mind-Friendly Diet Just to reiterate, one of the reasons why the MIND diet is such a popular approach is that it is easy to put into practice. Most people already eat poultry twice a week and have a glass of wine with their evening meal. So, swapping crisps and sweets for nuts, refined grains for wholegrains, and butter for olive oil are all easy changes which can have a big impact. Eat less fast food and more home-cooked meals that are rich in berries and vegetables and you are basically there. As the preliminary research has shown, you can experience significant benefits even if you don't follow the diet to the letter, but the best results are seen when following it diligently. Let's now have a look at what a day's eating on the MIND diet could look like: Breakfast Porridge oats with mixed berries or an omelette with spinach and other vegetables of your choice, with a slice of wholegrain toast. Lunch Chickpea curry or a salmon salad with new potatoes and an olive oil dressing. Dinner Chilli con carne made with turkey mince, served with brown rice, or chicken and vegetable stir fry with wholemeal noodles. Snacks Greek yoghurt with berries, mixed nuts and seeds, raw vegetables and hummus, or a couple of squares of dark chocolate. Summary To conclude, the MIND diet was devised as a powerful dietary tool to prevent the diseases that fall under the category of Dementia and in general, slow the rate of cognitive decline. The current evidence for the MIND diet is certainly promising, and shows that this easy-to-follow pattern of eating could be one of the best approaches for protecting brain function. The all-round health benefits of a Mediterranean and DASH diet have been known for years, so it should come as no surprise that this diet has the potential to support much more than just your cognitive health. Time will tell whether this potential is reflected in future scientific findings, but if you are interested in preserving your mental sharpness specifically, you should certainly be considering adding these 10 foods to your daily diet. Sources: https://www.alzheimers.org.uk/info/20025/policy_and_influencing/251/dementia_ukhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4532650/#R5https://www.alzheimersanddementia.com/article/S1552-5260(15)00194-6/abstracthttps://www.alzheimersanddementia.com/article/S1552-5260(17)32469-X/fulltexthttps://www.ncbi.nlm.nih.gov/pubmed/29380849https://www.ncbi.nlm.nih.gov/pubmed/22535616https://www.ncbi.nlm.nih.gov/pubmed/19057194https://www.ncbi.nlm.nih.gov/pubmed/27633106https://www.ncbi.nlm.nih.gov/pubmed/17413117https://www.ncbi.nlm.nih.gov/pubmed/12580703
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One You: How to Meet Public Health England's Calorie Intake Suggestions
Around two thirds of adults are overweight, with a quarter falling into the category of obese. Even more alarmingly, a third of children will be either overweight or obese before they even leave primary school. The health consequences of the situation we find ourselves in are considerable. Obesity is a leading cause of heart disease and diabetes, and is the largest cause of cancer after smoking. Obviously something has to change. In a bid to help Brits to shed some pounds, Public Health England (PHE) has taken the radical approach of suggesting calorie limits for individual meals. The reasoning behind the initiative is that UK adults are currently believed to consume an average of 200-300kcal more than their requirements each day. What Is the New Calorie Suggestion? The guidelines published in PHE's latest report on obesity have set the target of 400-600-600. This is 400kcals for breakfast, 600kcals for lunch and 600kcals in the evening meal. Some of you may ask: “but I thought women were recommended 2000kcal per day, and men 2500kcal?” That is correct; the remaining ‘calorie allowance' can be consumed through snacks. What Are the Strengths of This Message? This message is likely to have some notable positive implications. Firstly, the nature of it indicates to the country how much of a necessity it is to take control of our diets and how the onus is on us as individuals. Another positive of the message is that it encourages us to focus more of our attention on the energy content of food. Ultimately, obesity is caused by a chronic imbalance of calories, with more calories being consumed than are required. As this suggestion fundamentally recommends tackling calorie consumption, this is surely a step in the right direction. One of the contributing factors to the obesity epidemic is the sheer lack of nutrition knowledge of the general public. This lack of knowledge is characterised by the struggle to understand nutrition labels, the calorie content of common foods and what a suitable portion size is. Hopefully, this message encourages many to improve their nutrition knowledge so that better, healthier choices can be made. One point most nutritionists would agree on is how useful it can be to track your calorie intake for a certain period of time. By doing this for a month or so, most people would be surprised with their new ability to fairly accurately ‘eye-ball' the energy content of commonly eaten foods. This gained knowledge will allow people to make smarter food choices and consume more appropriate portions. As well as having positive implications for the individual, these guidelines also encourage the food industry to support the message. Manufacturers, retailers, restaurants, and takeaways are becoming increasingly aware that they have a role to play in tackling the obesity epidemic. From the guidelines, PHE have encouraged these stakeholders to contribute in 3 different ways. Firstly, the food industry has been instructed to reformulate 13 different food product types, so that within 6 years, foods such as ready meals, pizzas and savoury snacks see a calorie reduction of 20%. This is similar to what has been seen due to the sugar tax and the salt reduction programme. As already mentioned, portion sizes are a big issue as they have increased quite considerably over the last few decades. Research by the British Heart Foundation carried out in 2013 showed that in as little as 20 years, the size of a shepherd's pie ready meal increased in size by 98% and a pre-prepared lasagne by almost 40%. As larger portion sizes naturally increase calorie intake, PHE obviously want to tackle this. The third and final area in which PHE want the food industry to tow the line relates to lower calorie options. Although certain retailers market low calorie foods, this isn't seen across the board. If more companies produce low calorie meals and market these correctly, it will hopefully encourage the consumer to use their daily calorie allowance more wisely. Lastly, the government have plans to make calorie information mandatory on all meals and food items on menus in the future. A relatively small survey conducted by Diabetes UK found that over 80% of people would support such a motion. Interestingly, recent research has shown that providing such information results in people autonomously reducing their energy intake by 12%. What Are the Limitations of This Message? Although this approach from PHE has the potential to have a positive impact, it has also received notable criticism. One concern raised is that PHE have not made it clear what sanctions will be levied if the food industry fails to comply with the targets. Some nutritionists have also criticised the message as they believe that it focusses too much on food quantity and not enough on food quality. Calories and macronutrients are only one cornerstone of good nutrition. Vitamins, minerals, fibre and essential fats are all crucially important for health, and foods rich in these nutrients are not typically inundated with calories. So, focusing on food quality is in many eyes a good way to regulate bodyweight without having to count calories. Similarly, many experts are staunchly against calorie counting as a viable method of weight-management. This is because tracking calories can cause people to obsess about food, which can harm people's relationship with food and potentially lead to disordered eating. What Could 400-600-600 Look Like? By now, you may have your own view about PHE's new calorie targets. Regardless of your stance, we thought it would be useful to quantify what 400-600-600 and some healthy snacks could look like. Breakfast Porridge oats made with milk and a large handful of mixed berries. Or A two egg omelette with vegetables and a large slice of wholegrain toast. Lunch Chicken, avocado salad wrap with a portion of carrot sticks and hummus. Or Vegetable and chickpea curry with brown rice. Evening meal Wholemeal spaghetti with Bolognese sauce. Or Grilled salmon with stir-fried vegetables and a portion of wholegrain noodles. Snacks Not everyone will choose to snack as many prefer to use their calorie allowance in the 3 main meals. However for those who like to snack, fruit, yoghurts, nuts and seeds are healthy options. As crisps, chocolate and sugary drinks are easily over-consumed and do little to fill us up; they should not be eaten regularly. What Else Have PHE Got Planned? As we have seen, the UK government is getting more proactive in its approach toward health. But what other plans have they got in the pipeline? There is a large demand for a ban on junk food advertisement before 9pm in an attempt to shield children from the constant promotion of unhealthy, nutrient-poor food. This wouldn't just be of benefit to children however; as it would also decrease the number of such adverts that adults are exposed to. Junk food is engineered to have the perfect balance of sugar, fat and salt – something known in the food industry as the “bliss point”. This level of engineering results in a highly palatable and energy-dense food that is easily over-consumed, subsequently wreaking havoc on our appetite responses. Summary Although there is some merit to the criticisms of PHE's calorie target for the nation, it should be looked upon as a step in the right direction. As the current initiatives appear to have failed miserably, it is good to see the government taking a more hands-on approach. That being said, obesity is an individual problem and for those who are battling weight issues, there has to be an intrinsic motivation to make positive changes. Hopefully this extra push from the government will be enough to improve the current “obesity epidemic” regularly reported in the press. Sources: https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/685359/Calorie_reduction_The_scope_and_ambition_for_action.pdfhttp://cochranelibrary-wiley.com/doi/10.1002/14651858.CD011045/pdf
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How to Stop Feeling Hungry When Losing Weight
At any one time, it is thought that up to two thirds of us in the UK are on a diet or are trying to lose weight. Interestingly, this mirrors the proportion of us who have a Body Mass Index (BMI) of over 25 and are therefore either overweight or obese. Unfortunately, we are not reaping the rewards from our efforts because obesity levels continue to rise. Although there are arguments about the actual percentage of diets that fail to provide long term success, those who lose a significant amount of weight and are able to keep it off are very few and far between. Certainly, there are numerous factors that determine the success, or lack of when it comes to dieting. However, more often than not, diets fail because they are too difficult to sustain, largely thanks to the often ravenous hunger that we are in a constant and draining battle with. Sure, you are bound to experience some hunger when decreasing calorie intake, but this can be managed with a few key behavioural changes. In this article, we are going to explore the topic of appetite and find out what we can do to manage our hunger to set us up for long term dieting success. Appetite Hormones In the body, appetite is regulated by the brain, hormones and our fat cells. These factors work to ensure that we obtain sufficient energy to be able to carry out our daily demands, but not so much that we become obese. You may rightly ask – why then do we have such an obesity crisis in the developed world? Well unfortunately, our bodies have not yet adapted to the omnipresence of highly palatable, energy-dense foods that overpower our biological cues. Our appetite hormones can be split into two groups. The ones that promote satiety, or make us feel full, are known to scientists as anorexigenic hormones. Hormones that stimulate appetite are known as orexigenic. CCK, GLP-1, and PP are some of the better-known hormones that signal to the brain we are full, whereas ghrelin is the only known hormone that makes us feel hungry. Leptin is a unique appetite hormone because it is contained within our fat cells. As we gain fat, we have more leptin. This signals to our brain that we have enough energy stores and this impacts appetite. The same is true if we lose fat, as appetite subsequently increases. Again, this will raise eyebrows as this should mean that we are somewhat protected against obesity. However, if body fat levels are high for extended periods of time, our brains actually become resistance to the effects of leptin, meaning our brain thinks our fat levels are healthy. This results in no reduction in appetite. So it is crucial for our health to act quickly if we find ourselves out of shape. Now that we have learnt the basics about appetite regulation, it is time to look at what we can do to make sure this highly sophisticated system works in our favour. Diet Although some hunger pangs are to be expected when reducing calorie intake, there are certainly things we can do to make it manageable. Protein Protein is arguably the most important nutrient to address when aiming to lose weight and this is down to three key reasons. Firstly, losing weight can put us at risk of losing muscle mass, as our body often turns to the protein in our muscles to use as fuel. This should be avoided at all costs, as muscle burns a lot of calories per day even at rest. So, losing muscle mass would mean your metabolism would slow - not a good thing for weight-loss efforts. So by increasing protein intake, your body will not need to use your muscle tissue for energy. To complement proteins ability to protect against a slowing metabolism, protein intake actually boosts metabolism. This is because the body has to work hard to digest protein, something nutritionists call a high thermic effect. Typically, the body uses 20-35% of the calories from protein to actually digest it! This is in comparison to carbohydrates 5-10% and fats 2-5%. So, those with a high-protein diet typically burn more calories per day. Last but not least, protein is well-known to be the most filling macronutrient as it not only helps to boost the hormones that make us feel full, but also suppresses ghrelin for a lengthy amount of time. It should come as no surprise then that those people on a high-protein diet don't suffer from as much hunger, snack less and have an overall lower calorie intake. Now that we have cited the phrase ‘a high-protein diet' numerous times, it is time to quantify what this actually is. At the current time, adults are recommended to consume 0.8g of protein for every kilogram of bodyweight they weigh. So for a 70kg adult, this equates to 56g per day. To reap the benefits from protein however, it is recommended that 1.2-1.5g per kg of bodyweight is consumed every day, and is spaced evenly across meals. This means for a 70kg adult, 84-105g per day would be the aim. Looking at this figure, it would seem suitable to aim for 30-35g in each main meal, with a small amount provided through snacks. Although it may seem a daunting task to increase your protein intake to those levels, focusing on lean meats, dairy, fish, nuts, seeds and legumes should see you reach this target easily. However, if this is a struggle, a high-quality protein supplement such as whey would be a smart choice. Fibre Fibre is a type of carbohydrate that passes through the body, neither being digested nor absorbed in the small intestine. Unfortunately, it has been well-documented that many of us are falling well short of the recommended 30g per day, with 17g for men and 16g for women being the current average. Not only does a fibre-rich diet reduce the risk of colon cancer, it also helps to keep blood sugar and cholesterol levels in check. Another well-known benefit of fibre is that its helps to increase the bulk in the stomach which leads to a reduction in appetite. Interestingly, a lot of fibre-rich foods are also high in water, which as we will find out later can also be beneficial for keeping hunger pangs away. To ensure we meet the recommended fibre intake, choose wholegrains over refined grains and aim to achieve 5 portions of fruit and vegetables per day. Nuts, seeds, legumes and dark chocolate are also great sources to include regularly. Energy Density As we found in the previous section, increasing the bulk of food in the stomach is a great way to keep hunger at bay. When discussing the topic of managing hunger, energy density is a topic that regularly crops up. Energy density is, in basic terms, how many calories a food provides per gram. So when aiming to lose weight, it is recommended that you, for most part, consume foods that have a low energy density. Typically, foods that are low in fat, high in fibre and water are the ones with the lowest energy density. For example, a big mac burger provides 540 calories, but weights under 180g! Compare this to a water melon, which only provides around 50 calories for the same 180g. Although this is an extreme example, it reinforces how important it is to use your daily calorie intake wisely, and not blow over a quarter of it on a burger that will not fill you up. Highly Palatable Foods As we touched on early, highly energy dense foods that taste good can wreak havoc on our appetite responses, as the impact they have on the reward system in our brain overpowers our appetite hormones. Such foods are easily over-eaten, so we must ensure that portions of these are small. This is easier said than done, however, as these foods are hard to eat in moderation. So to not counteract your weight loss efforts it is best to totally omit ‘junk food' from the diet. Fluids You may have heard that our bodies can often be confused between being hungry and being thirsty. As after all, hunger and dehydration can both lead to feeling weak and dizzy. Not only does fluid intake help us stay hydrated and allow our bodies to function normally, it also adds bulk to our stomach which helps to suppress appetite hormones. So if you haven't had a drink in a while and are starting to feel hungry, it may be worth having a glass of water and seeing how your body reacts. On a day-to-day basis, 2-2.5L of fluid should be sufficient for most people to remain adequately hydrated. This can come from all fluids, not just water. From a weight-loss perspective, it is highly recommended that most fluid intake comes from calorie-free beverages. Sugar-sweetened drinks are not only bad for our health but do very little for supressing appetite. Exercise Unfortunately, many people regard exercise as fruitless for weight-loss, as they believe that the calories burnt are simply compensated for by eating more food throughout the day. Although exercise doesn't burn as many calories as people think, it can actually suppress appetite. This depends on the mode of exercise however, as is shown by a research study conducted at Loughborough University in 2012. A group of healthy males were recruited and assigned to complete 3 different trials in random order. The first was a control trial that performed no exercise, and then ate buffet meals 3.5 hours and 7 hours after their rest period. The second trial saw the participants perform an hour of cycling before the food and the final trial was a repeated sprint protocol again followed by the buffet meals. The researchers not only assessed how much food was consumed at the two meals, but also measured the appetite hormones and asked the participants to rate their hunger levels. Interestingly, it was found that the hour cycling session not only burnt substantially more calories, but it also supressed appetite to a greater extent than the sprint cycling protocol. This led to the participants creating a larger energy deficit, which is the primary aim when losing weight. The physiological and psychological benefits of sprint interval exercise cannot be denied, but this study and others confirm that for a weight-loss programme, continuous exercise such as an hour long bike ride is the most effective. Summary To conclude, weight loss is a high priority for most of us but more often than not, our appetite puts up a good fight which can be too much for even the strongest of willpowers. Hopefully this article has outlined some straightforward changes that can be made to give you the greatest chance of success, so you can reap the rewards of your new-found bodyweight. Sources: https://academic.oup.com/ajcn/article-abstract/42/2/177/4691750?redirectedFrom=PDFhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/https://www.ncbi.nlm.nih.gov/pubmed/29547523https://www.ncbi.nlm.nih.gov/pubmed/28935147https://www.ncbi.nlm.nih.gov/pubmed/29202887https://www.ncbi.nlm.nih.gov/pubmed/29038018https://www.researchgate.net/publication/232741337_Appetite_gut_hormone_and_energy_intake_responses_to_low_volume_sprint_interval_and_traditional_endurance_exercise
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Top Reasons to Eat Breakfast Every Day
We have all heard statements such as ‘breakfast is the most important meal of the day' and that ‘eating breakfast boosts the metabolism'. Technically, we all eat breakfast during our first meal of the day, as this breaks the fast. However, for the purpose of this article, we are going to describe breakfast as a meal eaten in the morning. In this article we are going to outline the top reasons why you should eat breakfast every day and also why breakfast may not always be necessary for some people. Furthermore, we will discuss some of the common sentiments of breakfast and explore whether these are fact or fiction. Why Should You Eat Breakfast? Energy Levels Although food is one of life's pleasures for many people, we primarily eat for two reasons: to obtain both the energy, and the nutrients, that are essential for a healthy body. By having a healthy and balanced breakfast (more on this later), we will be setting ourselves up for a productive morning. We should have enough energy to carry-out our daily tasks and we will be nourishing our body with nutrients that keep our health in check. Unless we have woken up and eaten during the night, it is likely that we will have gone for around 12 hours without eating, meaning that blood sugar and energy levels will be low. For this reason, having breakfast is a good idea, especially for those of us who either have a physical job, or an occupation that requires high levels of concentration. It is well documented that physically intense jobs are mostly fuelled by glucose. Similarly, our brains rely almost exclusively on glucose, so for most people we are likely to be more efficient in our jobs if we have had breakfast. Satisfy Hunger Another important reason to eat a healthy breakfast is to satisfy our appetites. Not only is hunger likely to cause physical symptoms such as a lack of energy, but it can also negatively affect our mood and behaviour. When hungry, we also tend to be drawn towards highly palatable foods – foods that are often high in calories, salt, sugar and fat but devoid of essential nutrients. For some people, therefore, having a satisfying breakfast reduces the likelihood of snacking on unhealthy foods during the morning. Body Composition Breakfast is an important meal for people aiming to optimise their body composition, such as athletes and older adults. Athletes need to maximise their physique for performance, while older adults need muscle and strength to stay functional and independent. Ensuring that an energy and protein-rich breakfast is consumed is of high importance to both of these population groups. Eating breakfast contributes to the daily recommended protein intake. It also helps to provide protein at regular times through the day, which is optimal for muscle health. Conversely, skipping breakfast could mean that a quality protein source is not consumed for upwards of 16 hours, which will make it difficult to achieve the daily recommended amount. For those of us who value our muscle health, a quality breakfast is certainly a good idea. Health Benefits Aside from the energy and productivity standpoint, eating breakfast is also associated with health benefits. Over 60 years ago, nutritionist Adelle Davis coined the phrase ‘eat breakfast like a king, lunch like a prince and dinner like a pauper'. Although at the time there was no concrete evidence to back this statement up, recent research has shown that her advice could be worth following. Like many areas of nutritional research at the moment, the study we are going to look at aimed to improve the condition of type 2 diabetes - a disease that is known to affect a twelfth of the world's adult population. As the health complications of diabetes are due to abnormally high blood sugar levels, scientists are looking at lifestyle measures to take control of this. This landmark study assessed whether a large breakfast and a small dinner was more effective than a small breakfast and large dinner for managing diabetes. Both diets had the same sized lunch and all participants ate the same foods and the same amount of calories regardless of what meal plan they followed. What fascinated the researchers was that despite the identical macronutrient and energy intake, changing the size of meals in favour of a large breakfast and a small dinner was substantially better with regards to diabetes management. Specifically, it was found that this pattern of eating led to 20-25% lower blood sugar levels at lunch time when compared to the other group. This allowed the participants to achieve the blood sugar target that has been shown to decrease the risk of cardiovascular problems in type 2 diabetics. This certainly has clinical relevance. These impressive results are down to what scientists call our “circadian rhythm”, or the body's natural clock. Numerous research studies have shown that we deal with carbohydrates better in the morning because of the more efficient workings of our hormones. This results in us being more sensitive to the action of insulin, meaning more glucose can leave the blood and enter our cells where it can provide energy. It seems that if you are a diabetic, or are at risk of developing the disease, breakfast really is the most important meal of the day. Why You Could Skip Breakfast One point that nutritionists like to stress is that our diets are very personal and are individual to us. Consequently what works well for one person may not be effective or healthy for someone else. Now we have made a compelling argument for why we should focus on eating a healthy breakfast daily, it's important to assess under what conditions it could be perfectly fine to skip breakfast. Hunger To reiterate the message that all of us are different, some individuals wake up ravenously hungry, whereas others struggle to eat at all. Many people find they can function perfectly well in the morning on fluids such as tea or coffee and not eat anything of significance until mid-day. If you do not have the desire to eat, it makes little sense to force a meal down unless you have a good reason to, such as a physical job or an intensive exercise session. Given the well-documented problems that stem from over-eating, those who don't feel the need to eat breakfast should not feel forced to do so. Health Benefits As we have found earlier, eating breakfast does have proven health benefits at least from a metabolic health perspective. However, there are also health benefits of fasting for extended periods of time, which breakfast skippers will naturally achieve. From animal research, it is known that ‘time-restricted eating' can not only increase longevity, but also decreases the prevalence and progression of a variety of chronic illnesses. Although the research is currently sparse in humans, there is evidence to suggest that prolonging the duration of a fast can decrease inflammation in the body. As inflammation is thought to play a role in most chronic diseases, these findings hold significance, however quite how much significance is not currently known. There is also research to show that intermittent fasting (the most popular method of time-restricted eating) can exert a positive effect on the gut microbiome. Among other important actions, a healthy gut microbiome helps to support immunity and regulate inflammation. This area is primed for further investigation. On the other hand, there is convincing evidence that people who work night-shifts, and therefore eat later at night, disrupt their natural body clock. This has been shown to have adverse metabolic health effects, increasing the risk of illnesses such as diabetes. Some experts therefore believe that people wanting to experience the benefits of an extended fast should have a small evening meal or skip it all together, as opposed to skipping breakfast. Weight Loss Benefits Skipping breakfast and weight loss is a contentious topic. Some believe that breakfast is important for ‘boosting the metabolism', and that not having breakfast leads to a compensatory effect by overeating later in the day. On the contrary, others state that missing breakfast is an easy way to decrease calorie intake and lose more weight than a breakfast eater. Let's break this down. Firstly, all meals boost metabolism, as the body uses energy to break down the carbohydrates, fats and proteins from food. This is called the thermic effect of food. If two days of eating are identical from an energy and macronutrient perspective, the thermic effect of food and subsequently the increase in metabolism will be the same, regardless of whether breakfast is consumed. There is a plethora of scientific studies that have shown that an intermittent fasting style diet (by skipping breakfast) is an effective way to lose weight. However, there is zero evidence to show that this is a superior way of losing weight compared to a diet that includes breakfast. Like many areas in nutrition, this conundrum is really down to individual preference. If you wish to miss breakfast for weight-management purposes, it is important to understand that this is not a magic solution, and is instead merely another strategy to reduce overall calorie intake. Sleep In the UK, statistics show that over a third of adults only get 5-6 hours of sleep per night. Although there are numerous factors which are influential in sleep, diet is a key element. For example, it is known that carbohydrates can act like a sedative, as the body does not like to drift off without knowing it has sufficient blood glucose. Similarly, a protein-rich evening meal has been shown to positively influence brain chemicals that regulate the sleep-cycle. If you are struggling to get a good night's sleep, it may be worth eating most of your daily carbohydrates and protein in your evening meal and having less earlier in the day, which can be done by omitting breakfast. Good Foods to Eat at Breakfast It is clear that eating breakfast is a very individual choice, and that there are arguments for both sides. At the current time however, there is more research to indicate the benefits of eating breakfast than not. If you are someone who likes eating breakfast and requires it to function properly, this section is for you, as we will help you build a breakfast that will set you up for the day. Like various other aspects of nutrition, we could be doing a lot better when it comes to what we eat for breakfast. Unfortunately, on most breakfast tables there will be an omnipresence of cereals that are high in sugar, and low in both protein and fibre. Some of these cereals are so nutritionally deficient that they have been fortified with vitamins and minerals to make up for this. Similarly, white bread in the form of toast is another staple which fairs no better. Research seems to be emerging monthly to further reinforce that our diets should be based mostly on fruits, vegetables, wholegrains, legumes, nuts, poultry, oily fish and olive oil. On the other hand, we should aim to limit (or totally omit) refined carbohydrates and fried, fatty, sugary and processed foods. To build a breakfast around these recommendations, one option that is both popular and healthy is porridge oats, with a portion of fruit such as a banana or berries. When made with milk, this will provide an appreciable amount of protein and carbohydrates to provide sustained energy. This breakfast is also high in fibre, vitamins and minerals to support general health. Another example of a healthy breakfast that would provide a nutritious start to the day is something egg-based. Two eggs with spinach, tomatoes and mushrooms and a slice of wholegrain toast will provide similar benefits to porridge. Although neither of the above breakfast ideas will take too long to rustle together, people living busy lives may wish for something even quicker. A fast and nutrient-dense breakfast can be as simple as a fruit smoothie, which will provide natural carbohydrates, fibre, vitamins, minerals and antioxidants. To further improve the breakfast without taking up any more time, a handful of nuts could also be consumed. Summary Hopefully this article has made it clear that breakfast, and meal timing in general, is a complex topic that can often throw up contradictory findings. Nutrition is a very difficult topic to research because there are so many variables, which is further compounded by individual differences in humans. From our current understanding, there seems to be more benefits to eating breakfast than not, but this doesn't necessarily mean that missing breakfast is unhealthy, as long as nutritional demands are met at other times of the day. On a final note, listening to your body and having an eating plan that is tailored to your individual needs is something to be encouraged. As long as your overall diet is nutritious, the timing of your meals is of much less importance. Sources: https://www.sciencedaily.com/releases/2015/02/150224182541.htmhttps://link.springer.com/article/10.1007%2Fs00125-015-3524-9https://www.endocrinologyadvisor.com/endo-2018/reducing-total-daily-insulin-dose-in-t2d-with-3-meal-diet/article/750900/https://www.ncbi.nlm.nih.gov/pubmed/29571007https://www.ncbi.nlm.nih.gov/pubmed/27737674https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed&http://www.mysportscience.com/single-post/2017/09/10/Nutrition-to-improve-sleep
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Reasons You Are Not Losing Weight on a Diet
Whether for health reasons, or to look and feel better, millions of us every year have something in common: we aim to lose weight. Unfortunately, our efforts are often not reflected in a decreasing waistline, as obesity and the consequences of high body fat levels are only worsening over time. Although there is debate with regards to the exact percentage of diets that work on a long term basis, it is clear that only a small minority of people can lose a meaningful amount of weight, and most importantly, keep it off. If you are struggling to lose a few pounds despite your continued efforts, this article is for you, as we will explore some of the most common reasons why you are not losing weight and provide expert tips on how to overcome this. How Fat Loss Occurs Although “weight loss” is the most commonly used phrase when describing the aim of a diet, this should technically be “fat loss”. This is because weight loss can occur due to a decrease in the size of the muscles, bones, organs and of course water weight. This is not something to be aimed for. What we are all aiming for is to decrease the fat stores in our bodies. Fat loss occurs when we consume fewer calories than our body requires, as we then have to turn to our fat stores to make up for this energy shortfall. The only way we can lose weight is by burning more calories than we consume. Directly or indirectly, therefore, the reason you are not losing weight is due to an issue with calorie balance. Now we have cleared this up, let's have a look at where many of us are going wrong and what can be done about it. The Top Reasons Why You Are Not Losing Body Fat You Have Not Accurately Estimated Your Calorie Requirements Fat loss fundamentally requires a manipulation of energy intake and expenditure, something scientists call ‘energy balance'. A negative energy balance is what is required for fat loss, whereas a positive energy balance results in fat (or muscle) gain. To lose fat at a healthy and sustainable rate, it is crucial to accurately estimate how many calories you require per day. Although this can be done through scientific methods, most people use an equation such as the Schofield, Cunningham or Harrison-Benedict. Such equations are quick and cost-free whilst still providing a fairly accurate representation of your basal metabolic rate – or how many calories you burn per day at rest. Once you have adjusted the equation to include the amount of physical activity that you do, you will now have an estimate of your total daily energy needs. However, this is the amount of calories you require to maintain your weight, not lose. So, you will need to cut a certain amount of calories from this number to stimulate weight-loss. Just how much depends on how quickly you wish to lose weight. A negative energy balance of 500kcal per day will roughly lead to a 1lb loss of fat per week, with a 1000kcal deficit leading to 2lbs lost. It is not recommended that you lose more than 2lbs per week unless you are extremely obese. Tip: It is very important to input details into an equation which are as accurate as possible. Most people fall-short as they overestimate their physical activity level, which then means the equation subsequently overestimates how many calories then burn per day. Hidden Calories As the name suggests, hidden calories are foods that provide energy and sabotage your weight loss efforts despite being ‘off your radar'. These foods are not usually the main-players in a meal, but still provide a hefty proportion of the calories. Classic sources of hidden calories are cooking oils, spreads, sauces, dressings, toppings, condiments and added sugars. Over the course of the days eating these hidden calories can certainly be the difference between the scales not budging, and you stripping body-fat week in week out. Let's explore a few examples of common offenders: Cooking oils: 135kcal per tablespoon Butter: 102kcal per tablespoon Peanut butter: 90kcal per tablespoon Mayonnaise: 94kcal per tablespoon Parmesan cheese: 130kcal in 30g serving Cup of coffee with whole milk and two sugars: ~70kcal By looking at these examples, hopefully it has become clear how easy it can be to consume hundreds of hidden calories per day. By not taking into account the butter on your toast for breakfast, the mayonnaise in your wrap for lunch, the oil to cook your stir fry for dinner, and the calories in your daily hot beverages, you could easily be consuming upwards of 500kcals more than you thought. Tip: Try and keep your diet relatively simple, with uncomplicated meals that only use a handful of ingredients. This way, you should be able to accurately quantify how many calories you are consuming and not fall foul of the array of hidden calories. Overestimating Physical Activity As mentioned earlier, one of pitfalls of calculating your calorie needs is that people often overestimate how much exercise they actually perform. Not only that, people often reward themselves with food after performing an exercise session, not knowing that they have probably consumed more calories than they actually burnt. Although not always the case, the chances are that if you need to shed some excess pounds your fitness levels will be lacking. When you are unfit, the amount of time you can exercise for before feeling fatigued is quite short. On a similar note, when you are unfit your body cannot effectively utilise much oxygen. This means that you cannot burn many calories, which is obviously not ideal for fat-loss. This may make you think that exercise is pointless, but this is certainly not the case. As you become fitter, you will not only be able to exercise for longer, but will also be able to work harder and burn more calories. Tip: If you start an exercise regime, it is crucial to stay consistent with it as it may take a while to reap the rewards of it. That being said, fitness levels should increase quickly and will hopefully be enough to keep you motivated. It's also important to stay disciplined with your diet and not see exercise as a justification for going off track. Energy Density When it comes to a fat loss diet, taking into account the energy density of foods should be of primary importance. Energy density is basically a measure of how many calories a food provides per gram. Foods that have a high water and fibre content tend to have a low energy density, whereas fatty foods tend to be high. As foods with a low energy density can fill us up quickly whilst providing a relatively low amount of calories, these are ideal for inducing fat-loss. A point where many of us go wrong is that our diets are filled with foods that provide a massive amount of calories but aren't very substantial. These foods, which often taste great, are easily over consumed. Tip: Fruits, vegetables, legumes and lean meats are foods with the lowest energy density, so these should make up a large part of your fat-loss diet. Foods that are high in fat and sugar such as cakes, pastries, fried and fast foods are easily overeaten and should be limited. Snacking Just like the aforementioned hidden calories, snacks can provide a large proportion of our daily energy intake without seeming of much relevance. Furthermore, we often eat snacks mindlessly which can sometimes mean that we forget we even had them or struggle to quantify how much we actually had. Although there is no argument that nuts are a healthy snack, they may not be the best option for those of us who are trying to lose weight due to their energy density. Even a small portion of nuts can provide upwards of 200 calories which could certainly harm our efforts. Tip: When aiming to lose body fat, try limiting your food consumption to your main meals of the day. However if you do like to snack, try consuming fruit or raw vegetables as these will not only be healthy, but provide a low amount of calories. Alcohol and Liquid Calories Most nutritionists would agree that you should only consume a small amount of your calories through fluids each day, saving the rest for wholesome and nutritious foods. Not only do beverages not fill you up as well as foods, they can often provide a significant chunk of your daily calories. Those with basic nutrition knowledge understand that sugar sweetened beverages such as milkshakes, fizzy and energy drinks are not ideal as part of a fat-loss diet. However, the calories in fruits juices are often overlooked because of the supposed health benefits. Fruit juices typically have zero fibre and are almost exclusively sugar. Despite being more nutritionally dense due to its vitamin and mineral content, 330ml of fresh orange juice contains 150kcal and 33g of sugar which fairs no better than a full-sugar can of coke at 139kcal and 35g of sugar! If you wish to obtain the benefits of fruit, it is a lot better to consume whole fruits rather than just their juice. Alcohol contains 7kcal of energy per gram, which is more than both carbohydrates and proteins (4kcal per gram), and is second only to fats (9kcal per gram). Some alcoholic drinks are incredibly high in calories, with some Long Island ice tea's being almost 800kcal per drink! Even light beers are around 150kcal per pint, which soon adds up after you have had a few. Not only does alcohol provide calories, it can negatively impact other behaviours that harm our fat loss efforts. For example, how attractive does the takeaway seem after a few hours in the pub? And how unattractive does that planned exercise session the day after now seem? Although having the odd low calorie alcoholic drink isn't the end of the world, ideally alcohol would have no place on a fat loss diet. Tip: Try and consume as few calories from liquids as possible, saving your daily calorie allowance for food. The best bet is to just consume water, but if you cannot go without fizzy drinks, the calorie-free versions are best. Alcohol should be limited, but if you do have a drink, go for light beers, wine or spirits with a low calorie mixer. Lack of Sleep This is a factor that may surprise many, but it is undeniably important. It is known that in the UK over a third of us report that we only sleep between 5-6 hours per night. Although there are many factors at play in the current obesity pandemic, lack of sleep is certainly one of them. Not only does a lack of sleep decrease your energy levels and therefore the amount of calories you are likely to expend, it can play havoc with your hormones. One result of this can be heightened stress levels in the body, which adversely affects your appetite. Not only are you then drawn towards unhealthy food choices; you also eat more than you normally would. Interestingly, research has shown that even if you have a calorie-controlled diet, sleep deprivation cuts the amount of fat you lose in half compared to those who sleep well. Furthermore, you also feel more hungy, are less satisfied with food and have a decreased desire to exercise. Tip: To increase sleep quality, try turning off televisions, computers, tablets and phones an hour before bed and ensure your room is as dark as possible. You could also supplement with valerian, 5-HTP or melatonin - compounds known to help induce a good night's sleep. The Weekend One of the most common reasons that people struggle to lose weight is because they undo all of their hard work during the week by what they do on Saturday and Sunday. For example, if you cut your calories by 500 per day, you will have a net loss of 2500kcal from healthy eating between Monday and Friday. However, a meal out, a takeaway and some alcohol can easily replace this 2500kcal lost throughout the week. This means that when you look at the week as a whole, you have consumed as many calories as you have burnt, and therefore not lost any weight. Although you need to sometimes be more relaxed and flexible with your eating to ensure your diet feels sustainable, you need to be smart with this and plan ahead. Tip: If you know you are going to be socialising at the weekend, try performing an hour of exercise in the morning and eat a low-calorie breakfast and lunch so that you have some room to enjoy yourself in the evening without harming your progress too much. Eating Out Too Frequently When aiming to lose some body fat, it is a good idea to prepare and cook as many of your meals as you can, as these are likely going to be healthier and contain fewer calories than the shop-bought or restaurant equivalent. Most restaurants have the primary aim of making their food taste good and are not necessarily concerned with making their meals low calorie. Some restaurants have lower calorie options or even have their calorie and macronutrient information on the menu, but for the most part it is a guessing game. There has been talk of it becoming mandatory to provide calorie information on all food items, but until then, it is recommended that eating out is kept to a minimum when trying to shift some weight. Tip: If you enjoy eating out or you are away from the kitchen do not worry. To still eat out whilst not harming your progress, it is best to keep things simple. Try ordering a dish that contains a lean protein source with either salad or mixed vegetables. Try and avoid fried foods, sauces and condiments and only consume water or calorie-free beverages. You Don't Understand Portion Sizes If you have ever compared your portion size to the recommended one, you are likely to have had a nasty shock. This is not just for a small section of foods as well; this is across the board. The Department of Health are currently working to decrease our average daily calorie intake by 200-300kcals and rightfully, our portion sizes have come under scrutiny. Unfortunately, food packaging can be partly to blame for this, as the picture on the front of the box can often be highly misleading. For example, the recommended serving size of breakfast cereal is 30g. Nutritionists recently weighed out an amount which accurately reflected the picture on the box of one commonly consumed cereal brand. The result was over 110g - nearly 4 times the recommended portion! Tip: Developing a better understanding of food labels and portion sizes could certainly help the nation's health and waistline. For a short period of time, it is highly recommended that you weigh out your food so you can see how your portion sizes fare against recommended servings. This will help you quantify how many calories you are consuming. Your Protein Intake Is Too Low Protein is arguably the most important dietary component when it comes to fat loss and this is for 3 main reasons. Firstly, protein is very satiating – meaning it helps us stay fuller for longer, thus helping us to avoid overeating. Secondly, protein has a high thermic effect, which means that the body has to work hard to digest it, which speeds up our metabolic rate – great for fat loss. Last but not least, protein helps us to spare our muscle tissue. When losing weight, the body can often break down the protein in our muscles to use for fuel. This should be avoided at all costs, as less muscle means a lower metabolic rate, which makes fat-loss all the more difficult. So to stop your body using your muscle protein for fuel, we need to provide a rich amount through the diet. Tip: The current recommendation for protein intake is to consume 0.8g per kg of bodyweight. For an 80kg person, this would be 64g per day. When trying to lose weight however, aim for 1.2-1.5g per kg. For someone who is 80kg, this is 96-120g per day. It is best to spread this evenly throughout the day, so aim for ~35g per meal with a small amount provided through snacks. Health Issues Although it is common to hear statements such as ‘I can't lose weight because I have a slow metabolism', it is actually quite rare to have a medical condition that predisposes you to being overweight. In actuality, people who are obese have higher metabolic rates than lean people, as they require more calories to support their higher body mass. Certainly, there are genetic factors involved in the regulation of body weight and fat levels, but there is no evidence to suggest that a prudent diet and lifestyle cannot ensure a healthy body composition in people with unfavourable genetics. If you are one of the unfortunate few that have a condition such as an underactive thyroid (hyperthyroidism) then fat loss can be more difficult to achieve. In other instances, various medications can also make weight-management an uphill battle. Tip: If you are confident that you doing all the right things on a fat loss plan but still not seeing a change, it could be worth seeking advice from a healthcare professional to see if there is a plausible explanation behind your struggles. If not, attention needs to be paid to your diet and lifestyle. You Have Lost Fat but Increased Muscle Mass You may think you are doing all of the right things: you are eating a calorie-controlled diet, exercising hard and sleeping well, but the scales haven't budged. You feel totally demoralised and want to give up. But hang on a second – most home scales only measure our mass and do not accurately quantify our muscle and fat tissue. Chances are if you are a few weeks into a new exercise regime and the scales haven't moved in your favour, you have lost fat but gained muscle. This will be more likely if you have started weight-training as the body is primed to gain muscle if you have never really done it before. If this is the case, you will be in a much healthier position, but the scales may not reflect this. This highlights the limitations of basing your success purely on the number on the scales. Tip: Although weighing scales are an important tool, they can often be misleading. So alongside weighing yourself, you could also take measurements of your waist, hips, arms and thighs for example. After all, waist circumference is a much more valid indicator of health than your weight. You Are Being Impatient The chances are you didn't gain weight quickly. For most, the pounds will have slowly crept on over months, years or even decades. Considered from this perspective it seems illogical to think that your excess body fat can be stripped away in 28 days, like some of the magazines and diet books would have you believe. So you may be losing weight, but not at the rate you desire. If this sounds like you, it may be worth putting things into perspective and being patient. Those who lose weight and keep it off are the ones who make behaviour changes that they can sustain. So although you may want to lose weight quickly, getting to your goal weight and staying there is much more important than the time it takes. Tip: Rapid weight loss is often unsustainable and can cause muscle loss and dehydration that sets you up for a rebound. The best way to go about fat loss is to make improvements to your diet and lifestyle that you know you can maintain. Once you have this nailed down, the fat loss should follow. If your progress stalls, this is simply a sign that you need to slightly decrease your calorie intake or increase how many you expend. Summary Hopefully this article has stimulated some thought with regards to fat loss and has uncovered some of the reasons why you may not be losing weight. Although fat loss is simple in theory, in practice it can be very difficult. As there are so many things that can result in you being disappointed with your efforts, it is important to keep things as simple as possible and be ‘big on the basics'. A healthy diet that is structured to your needs and lifestyle, regular exercise and good-quality sleep should set you up for sustained success. By doing the right things consistently, you should be able to achieve your goal and reap all of the associated health benefits of your new-found weight. Sources: https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-6-57https://www.ncbi.nlm.nih.gov/pubmed/14649371https://www.ncbi.nlm.nih.gov/pubmed/23107521http://annals.org/aim/article-abstract/746184https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4911848/https://www.webmd.com/diet/obesity/features/why-arent-you-losing-weight#1
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