A good amount of research suggests that meal timing is important when trying to regulate metabolism (when our bodies make the energy and other molecules that it needs from the food we eat). A metabolic disease will occur when this process is disrupted. For example, diabetes. This causes the body to have either to much glucose (hyperglycemia) or too little insulin (hypoglycemia). 

Going untreated, both type 1 and type 2 diabetes can lead to high blood sugar, which can effect organs in the body – leading to complications, and increasing the risk of heart disease or stroke. Evidence also suggests that meal timing and frequency strongly influences our body weight too.

Meal frequency, overweight and obesity

Although, studies surrounding this are mixed many have highlighted that having a higher number of meals might be protective against overweight and obesity status in both childhood and adulthood.  Meals were defined as ”conventionally served on a plate – breakfast, lunch, tea dinner etc.” ; and individuals who had more meals (>3) had less of a chance of becoming overweight or obese.

Research has shown that individuals who have a higher number of meals;

1. Do more physical activity 
2. Are more likely to have a more nutritional well-balanced breakfast and snack
3. Are less likely to snack whilst watching television
4. Report less hunger and more fullness

Physical activity will increase our daily calorie use

Individuals (who were eating more meals) do more physical activity than individuals who are eating less, so those who are eating more, and doing much physical activity will use more energy.

This means they will be more likely to be able to maintain their weight, or even lose weight than the people doing less physical activity as they will be using less energy which may increase their chance of weight gain.

Nutritious well-balanced breakfast & meals

A well-balanced meal is one that delivers its energy slowly over a course of time. A well-balanced breakfast will deliver its energy slower over the morning, and may be better for appetite and blood sugar control.

A high carbohydrate and high GI (HCHG) breakfast vs. A high carbohydrate and low GI (HCLG) breakfast – resulted in the HCHG breakfast group having a higher blood glucose 120-min following the meal compared to the HCLG followed by a sudden drop. 

Figure 1. Blood Glucose Levels one and two hours after eating

A rapid fall in blood glucose levels – usually coincides with spontaneous feelings of hunger and meal initiation in humans – making it that more likely you will become hungry following a high carbohydrate hi GI breakfast/meal, causing you to feel hunger, and eat. 

Whereas, low-glycemic index foods will help your blood sugar over the period of the day, slowly increasing and falling after eating. Eating whole grain and lower GI foods instead of highly refined high GI foods, may help with appetite and may help prevent overeating.

Figure 2. List of high, medium and low hypoglycemic foods.

Snacking whilst watching television

Several studies have linked television (TV) watching to increases in food intake, and subsequent weight gain. One reason being because; emotional states are triggered via television, and may motivate us to eat.

Hunger and fullness

Hunger – typically initiates eating, whilst fullness (satiety) often stops us eating. These feelings can be influenced by our body and by the food that we eat.

In 1995, it was found that a high-carbohydrate food (yoghurt) was better at suppressing hunger than a high-fat food (yoghurt) – which lead the researcher to suggest in order to control hunger you should consume a low-fat, high-carbohydrate diet with a high fiber content.

How does fibre help to control hunger and the amount that we eat?

1. Fibre increases the amount we have to chew – which helps to reduce the amount of food we eat during the day; and increases the amount of hormones (CCK, GLP-1) but reduces ghrelin levels.

CCK– promotes the sensation of fullness

GLP-1 – delays gastric emptying and increases gastric volumes.

Ghrelin – ”The hunger hormone” – high amounts of this stimulate appetite and food intake

1. Fibre provides bulk and viscosity to our diet – fibre will take up a larger amount within our stomach & will be more abundant (filling our stomach more, than say fat/protein).

2. Fibre reduces stomach emptying into the small intestine – which means the food we eat will be within the stomach for longer, making us feel fuller for longer. GLP-1 is involved in delaying the emptying, which both fibre & more chewing increase. 

Starchy vegetables, fruits and legumes are good fibre sources. 

As we can see from the diagram below, we will only gain weight if we eat more calories than we use.

Figure 3. Weight loss, gain and maintenance equation

Conclusion

It may be beneficial to eat a higher number of meals to help prevent against obesity, overweight and in general weight gain. This will only work if you stay within your calorie requirement, making sure that the energy in (that you eat) equals the energy you use (physical activity, eating, daily moving etc.).

For example: if you need 2000 kilocalories per day to maintain weight –  you could have 4 meals of 500 kilocalories, or 5 meals of 400 kilocalories, and still maintain your weight.

Contact me today to find out how to calculate your daily energy needs & how I can help you stay within these requirements.

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Overview

Phytochemicals – ‘’A bioactive nonnutrient compound found in fruit, vegetables, grains and other plant foods’’

Our cells are constantly exposed to a number of oxidising agents, some of which are present in the food and water that we consume. These oxidising agents, remove electrons from molecules in our body – and when this happens it becomes a free radical. Once a free radical is created a chain reaction begins which leads to damage to cells, enzymes, and in the body – increasing our risk for non-communicable diseases & psychological disorders.

To prevent or slow down the problems induced by free radicals – antioxidants need to be consumed. Antioxidants – a substance that inhibits/stops the chain reaction  

Plant foods contain a variety of antioxidant compounds (known as phytochemicals) that help to protect against damage and lower the rise of non-communicable and psychological disease.

Phytochemicals have an important role in the development of the plant, and they have been tested on animal and human cells – showing beneficial effects on preventing and treating non-communicable diseases (type 2 diabetes, cardiovascular disease, cancer, cataracts, Alzheimers disease etc.) & psychological disorders. 

Role of phytochemical in the prevention of non-communicable diseases

Evidence has suggested that phytochemicals, whether that be a component of food, drink or supplements can prevent diseases like – cancer, cardiovascular disease, and Alzheimer’s. 

E.g. Ascorbic acid, Vitamin C

Found in: citrus fruit (e.g. oranges), tomatoes, brussels sprouts, cauliflower, and broccoli. It was first recognised to be the cause of scurvy, and now recognised as an antioxidant – protecting the body from:

1. Cancer.

Vitamin C can prevent free radical damage and neutralises some carcinogens. Experimental studies have observed that some cancer cells either do not grow or even shrink at high vitamin C concentrations. It has also been thought that supplementation of vitamin C can help to treat cancer by preventing tumour growth and spread. 

2. Diabetes 

In a large prospective study, individuals were followed for 12 years – and it was found that those with lower vitamin C levels, lower fruit and vegetable intake were more likely to have a increased risk of type 2 diabetes. 

High blood sugar levels, a characteristic of Type 2 Diabetes can cause damage to the back of the eye, causing blindness (Diabetic Retinopathy). Vitamin C supplementation is thought to help to prevent this.

3. Cardiovascular Disease 

A large study, where over 19 000 both men and women were followed up after 4 years – found that the risk of cardiovascular disease, in both men & women decreased with higher levels of vitamin C. 

4. Alzheimer’s Disease

It is thought absorbic acid can influence DNA repair and oxidative damage which positively affects and prevents disease & disorders.

Phytochemicals in the prevention of depression 

Both a serotonin receptor deficiency and dopamine deficiency have been associated with depression, so having carvacrol (found in oregano & thyme) may be beneficial as it has been shown to raise serotonin receptor & dopamine levels within the brain.

High levels of serotonin receptors has been noted in depressed individuals and suicide victims. Curcumin (found in turmeric spice) – has been to alter levels of serotonin receptors.

Glutamate levels are reported to be elevated in patients with depressive disorders. So taking L-Theanine (found in black tea, and mushrooms) may be beneficial – as it is a similar structure to glutamate & competes with it, binding to its glutamate receptors stopping glutamates function.

Phytochemicals in the exercise-induced muscle damage

Regular and moderate exercise induce a mild source of stress, causing the production of reactive oxygen species (ROS). Mild stints of exercise cause mild bursts of ROS which act as a signal responsible for generating pathways that lead to the induction of beneficial activities in human tissue. 

However, when exercise bouts are too heavy (eg. exhaustive) or not followed by rest periods (overtraining) high levels of ROS and an increased activity of enzymatic antioxidants can lead to pathological conditions as muscle damage, oxidative stress, and inflammation. Biomarkers which show these consequences include – an increase in the activity of enzymes, lactic dehydrogenase (LDH) and creatine kinase (CK).

• Quercetin plus Vitamin C supplementation reduces CK production after treadmill exercise
• Catechin supplementation reduces the loss of muscle force, exercise-induced muscle damage, and reduces CK and LDH biomarkers. 
• Caffeic acid may also protects against exercise-induced damages.
• The polyphenols found in dark chocoalte may also reduce exercise-induced oxidative stress biomarkers (plasma F2-isoprostane). 

Conclusion

The evidence surrounding phytochemicals suggests that they are benefical in the prevention and treatment of non-communicable diseases, psychological disorders, and can help with the exercise induced problems on the body.

Research has indicated diets rich in phytochemicals help with treatment and prevention. 

You can include phytochemicals in your diet by looking at the picture below, and identifying where you can source them from:

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GUT MICROBIOTA

The gut microbiota, is the name given to the microbiota found within our intestines.

Microbiota – A community of micro-organisms (e.g bacterium, virus, fungus).

The gut microbiota – have been studied extensively and are shown to interact with one another, and with the human body’s immune system to influence our health and development of disease.

What does the gut microbiota do?

The gut microbiota ferments non-digestible substrates, like dietary fibre. When we eat fibre, we do not break it down and digest it, and it passes into the large intestine where it is fermented to produce short chain fatty acids (SCFAs) and gases.

Gut Microbiome, Obesity and Non-Communicable Diseases

Obesity and non-communicable diseases (cardiovascular problems, type 2 diabetes etc.) feature alterations in the make up of human gut microbiome. For example:

Obese individuals show higher levels of firmicutes, and lower levels of bateroidetes.

Lower levels of bacterodies are associated with stroke and heart attack, whilst high levels of firmicutes is associated with type 2 diabetes. 

Alterations to your gut microbiome has been linked with many conditions including the ones above, plus several other gastrointestinal diseases, including:  irritable bowel syndrome (IBS), celiac disease, functional dyspepsia and others. 

What can alter your gut microbiome?

A lot of things can alter your gut microbiome including:

1. Diet
2. Antibiotics
3. Age
4. Stress
5. Feeding styles in during pregnancy and during infancy

How can diet alter my gut microbiome?

The amount and type of dietary macronutrients (carbohydrates, fats & proteins) have a huge impact on the composition of your gut microbiome – affecting the main bacteria, Bacteoidetes (9-42%), Firmicutes (30-52%) and Actinobacteria (1-13%) that constitute the gut microbiome, and other bacteria in the gut microbiota include – lactobacillae, streptocci and entrobacteria

The make up of the micro-organisms within the gut depend on various factors; including type of childbirth & pre and postnatal feeding and diet, as the gut microbe population is transferred from mother to child. 

It is reported that diets – low in fibre and higher in fat, have a smaller amount of important microbial species and higher levels of pathogenic bacteria. Compared to a diet lower in fat & high in fibre.

Diets high in protein and low in total carbohydrates and fibre – results in significant decreases in protective microbial species (related to cancer) and increased concentrations of hazardous microbes. Compared with diets higher in carbohydrates *total carbohydrate of this study was (22g per day .. very low!!).

Complex carbohydrates are higher in fibre that simple carbohydrates, and act as an important resource for microbial growth – and are often to referred to as prebiotics, non-digestible components of foods that benefit the host (us) by stimulate the growth of the microbiota. 

Prebiotics – inulin, fructoologiosaccharides and oligosaccharides act as important sources that promote the growth of bifidobacteria & lactobacilli. 

Prebiotic vs. Probiotic

You may have heard of both prebiotic and probiotics, and asked what is the difference?

Well as we already know: prebiotics, are a form of dietary fibre that feeds the bacteria & promotes their growth in the gut.

Whilst probiotics are the ”good” bacteria found in certain foods & supplements. Probiotics are thought to help to restore a balance of bacteria in our gut,  and to help with preventing and treating conditions such as: diarrhea, and irritable bowel syndrome (IBS).

Foods like: yoghurt, kefir, tempeh, miso, sourdough, fermented vegetables & pickles in brine are good sources of probitoics.

Prebiotics or probiotics?

Well both.

They’re both best to be used to support each other & make each more effective to better the composition of your gut, protect against diseases, and support digestion.

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The first set of dietary guidelines were published in 1994, and have been regularly updated since then following review of scientific information. The most recent revision by Public Health England was to the  to the Eatwell Guide in 2016.

The main purpose of the Eatwell Guide is to help us improve our diets, visually representing how we can incorporate different foods in our diets to achieve a varied and nutritious diet – based on 5 food groups, showing the proportion that each food group should contribute to a healthy balanced diet.

Focus of the Eatwell Guide

The Eatwell Guide show food groups that promote a well-balanced and healthy diet. The amounts of each food group shown are in the amounts that we should generally have to achieve a healthy and well-balanced diet, over a day, or even a week. We need not necessarily follow the amounts of each food group at each meal time.

It does not apply to children under 2.

The Recommendations

• Eat at least 5 portions of a variety of fruit and vegetables every day
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates; choosing
  wholegrain versions where possible
• Have some dairy or dairy alternatives (such as soya drinks); choosing lower fat and lower sugar options
• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)
• Choose unsaturated oils and spreads and eat in small amounts
• Drink 6-8 cups/glasses of fluid a day
• If consuming foods and drinks that are high in fat, salt or sugar – have these less often and in small amounts.

The two largest components of the guide: fruits and vegetables, and the starchy carbohydrate group should be eaten in the greatest amounts. Foods in this group are sources of complex carbohydrates (which help to keep our blood sugars stable, causing them to rise more slowly than compared to simple cabrohydrates) and provide important vitamins, minerals and fibre.

Using the Eatwell Guide

1. Be familiar with the types of food in each group
2. Look at the proportions & amounts of the food group you should be eating

The Eatwell Guide incorporates text which tells us –

• Options which are within the food groups – allowing you to select a variety of food options
• The serving amounts which are ideal for fruits and vegetables

But what about amounts and portions for other food groups?

Every individual has different needs – and the amount of food people need can vary from person to person. However, the portion sizes recommended are averages for healthy adults – based on 2000 kilo calories – the amount estimated for a healthy weight adult women.

• Fruits and vegetables: 5+ portions
• Starchy carbohydrates: 3-4 portions
• Meat, poultry, fish, beans, nuts & eggs: 2-3 protions
• Dairy and dairy alternatives: 2-3 portions
• Fats, oils and spreads: small amounts

These portion sizes given, can change, depending on whether you’re small or very active. Small people will tend to need smaller amounts, whilst very active people could have larger portions. People trying to lose weight, may need smaller portions, and those looking to gain weight – may need more.

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What are artificial sweeteners?

Artificial sweeteners act as a sugar substitute – providing a sweet-like taste to food products but containing significantly less energy (calories) than sugar.

Where can I find them?

Artificial sweeteners can be added to drinks, desserts, yogurts, cakes, ready meals, chewing gum, and toothpaste.

What are the benefits of artificial sweeteners?

Artificial sweeteners have been incorporated into food products for people who are wanting to cut down on sugar. They can be helpful when losing weight, and can help with avoiding tooth decay and cavities.

Are artificial sweeteners safe?

The European Food Safety Authority (EFSA) has approved the following sweeteners safe for use in the UK: acesulfame K, aspartame, saccharine, sorbitol, sucralose, stevia and xylitol. These names will be listed on the ingredient lists of many products as they are authorised substances which can be added to foods.

However, some people avoid consuming them due to the continued debate over the effects they have on the body. Some individuals report migraines and headaches when they consume artificial sweeteners (this could be due to a personal trigger).

Research has also indicated that consumption can affect gut microbial activity. A disruption within the gut microbial has been linked to gastrointestinal conditions (i.e. inflammatory bowel disease), and can affect immune responses and increase our risk of metabolic problems.

Safe Intake

As part of approving them as safe – the EFSA carry out risk assessments and set an Acceptable Daily Intake (ADI). ADI – estimated amount per kilogram of body weight that a person can consume, on average, everyday over a lifetime without risk.

Acesulfame-K –  9mg/kg body weight

Aspartame – 40mg/kg body weight

Saccharin – 5mg/kg body weight

Sucralose – 15mg/kg body weight

For example, a 150-pound person (68kg), 2,720mg of aspartame would be acceptable (highest amount deemed safe to consume). This level set makes it unlikely a diet of an individual will provide this level.

Conclusion

Artificial sweeteners aren’t bad they’re handy alternatives to lessen our sugar intake, and reduce our risk of tooth problems. Use artificial sweeteners moderately, definitely reach for the diet coke instead of full-fat coke to reduce sugar & calorie intake and reduce your risk of tooth decay and cavities.

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On a 2000 kilocalorie diet we should be having around 1000 kilocalories (250g) of carbohydrates; no more than 5% of this should be from free (added) sugars (less than 50 kilocalories); and at least 30g of dietary fibre (120 kilocalories).

Role

Carbohydrates are the body’s main source of energy – with the brain using around 20% of this per day.

Carbohydrates are broken down into the sugar molecule, glucose, which is transported in the blood & taken up by cells to produce a fuel molecule, called adenosine triphosphate (ATP).

Types of carbohydrates 

Carbohydrates contain carbon, hydrogen and oxygen; but can be classified differently – simple and complex, are two classification I’ve used in the info-graphic.

Simple Carbohydrates

Simple carbohydrates contain one (mono) or two (di) sugar molecules combined in a simple structure. They can be easily absorbed, broken down and used for energy – causing a quick release of blood glucose.

• Monosaccharide: glucose, galactose, fructose
• Disaccharide: sucrose, lactose
• Foods: Sweets, table sugar, soft drinks, syrup, honey, fruit, fruit juices, milk products.

Simple sugars are found naturally in fruits, milk & milk products – but are added to processed and refined food products – including candy, table sugar, syrups, and soft drinks. These processed and refined food products provide energy, but lack vitamins, minerals and fibre – unlike fruits & complex carbohydrates.

Complex Carbohydrates

Complex carbohydrates contain three or more sugars (oligo or poly) combined together in more complex structures. They take longer to be broken down, and used for energy – therefore blood glucose rises more steadily.

• Oligosaccharides: maltodextrins, raffinose
• Polysaccharides: amylose, cellulose
• Foods: Beans, pulses, potatoes, vegetables, whole-wheat breads, pastas and flours

Fibre and starch are the two types of complex carbohydrates.

” Government guidelines published in July 2015 say our dietary fibre intake should be at least 30g a day  ”

• Fibre lowers the risk of heart disease, type 2 diabetes, bowel cancer and stroke.
• It can also help to make us feel fuller for longer – helping with weight loss
• It aids digestion & helps with constipation

” Starchy foods should be our main source of carbohydrate; potatoes, bread, rice, pasta and cereals should make up just over a third of the food you eat. Choose wholegrain varieties, and eat potatoes with their skins on for more fibre. ”

• Starchy foods contribute  – energy, & a range of nutrients (fibre, calcium, iron & B vitamins)
• They contain fewer kilocalories than fat (gram v gram)
• Wholegrain varieties of starchy foods and potatoes (with skin) – are good sources of fibre

Summary

• Carbohydrates aren’t the enemy; they are needed by every cell in the body – for all body processess
• Simple carbohydrates cause a rapid rise in blood glucose, whilst complex carbohydrates helps to stabilize blood glucose
• Simple carbohydrates aren’t all bad – in the form of fruit & milk, contain a number of nutrients so we should prioritize these over the processed sort of simple carbohydrates (sweets, biscuit, chocolate etc.)
• Complex carbohydrates- provide the body with a number of nutrients, vitamins, minerals and fibre – which help to protect against illness and disease.

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They are quite simply carbohydrates but termed scientifically as – Fermentable Oligo-, Di-, Mono-saccharides And Polyols. Found in foods such as – wheat and beans, brussel sprouts, apples, cow’s milk, and fructose (natural in fruits, fruit juice and some vegetables and commonly added to processed foods).

FODMAP foods provide fuel for the beneficial digestive bacteria and do not usually cause any problems, however certain FODMAP foods (termed ‘high’ FODMAP foods) can trigger problems within the digestive system.

A low FODMAP diet has been found to help symptoms of patients with Irritable Bowel Syndrome (IBS). IBS is a condition which effects the digestive system – causing problems such as – stomach an abdominal cramps, bloating, diarrhea and constipation. 

High FODMAP foods

FODMAP foods – why do they cause problems?

FODMAP foods are sources of fibre – which are are resistant to digestion in the small intestine. They instead pass to the large intestine and are fermented – leading to the production of gas (i.e. methane and hydrogen) – which leads to gas, bloating, stomach cramps, pain and constipation. Which typically makes the stomach look larger & bloated.

Instagram : @madlymish

FODMAPs can also cause liquid to be drawn into the intestine – leading the diarrhea.

IBS

Irritable Bowel Syndrome (IBS) is a common disorder that includes symptoms liek – gas, bloating, stomach cramps, diarrhea & constipation.

There is no current defined known cause of IBS – but it is well known the diet has a significant effect, and stress. Individuals with IBS can benefit from a low-FODMAP diet.

A low FODMAP diet

The benefits of a low-FODMAP diet may include:

• Less gas
• Less bloating
• Less diarrhea
• Less constipation
• Less stomach pain

It may also have positive mental health benefits – as these digestive issues ^ are likely to cause stress, and are linked to mental problems – like anxiety & depression.

It is best to determine which FODMAP food types are problematic  – as you need to make sure you are eating a variety of foods to ensure you meet your nutritional requirement

• Have a source that helps you remember which foods are high/low in FODMAPS – e.g. the two pictures above, & some applications on phones can help(e.g. FODMAP diet A to Z food list, Monash University FODMAP diet).
• Food diary – this will help get a sense of the relationship between the foods you’re eating & your symptoms and feelings. Keep a track of everything you eat, the symptoms you experience, how you feel etc.

The foods that that are leading to bad symptoms & feelings; eliminate from your diet & focus on foods not causing symptoms and feelings

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Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Overview

Selenium is an important and essential micronutrient – that plays a role in a number of functions in the body.

Roles

Selenium is involved in:

1. Reproduction
2. Brain function and thyroid hormone production
3. DNA production
4. Immunity
5. Protection against oxidative damage

Sources

Selenium is found in both animal and plants foods.

Seafood and organ meats (e.g. heart, kidneys, tongue, liver) are the richest source of selenium. Other sources of selenium include:

1. Meat – Pork, Beef, Turkey, Chicken, Ham etc.
2. Cereals
3. Grains
4. Dairy products

The amount of selenium in plant-based food varies – and is dependent on the amount of selenium in the soil.

How much Selenium do I need?

• Males and Females 11-14 years – 45 ug/d
• Females 15 years+ – 60 ug/d
• Males 14-18 years – 70 ug/d
• Males 18 years+ – 75 ug/d

Women who are breastfeeding need more selenium each day (+15 ug/d).

How much selenium is in a serving of ..?

• Brazil nuts, (6-8 nuts) – 544 ug
• Yellowfin tuna, 85g – 92 ug/d
• Halibut, 85g – 47ug/d
• Sardines, canned in oil, 85g – 45ug
• Roasted ham, 85g – 42ug
• Shrimp, 85g – 40ug
• Chicken, 85g – 22ug
• Cottage cheese 1% fat, 1 cup – 20 ug
• Brown rice, cooked, 1 cup – 19 ug
• Boiled egg, 1 large – 15 ug
• Wholemeal bread, 1 slice – 13 ug
• Oatmeal, cooked, 1 cup – 13 ug
• Spinach, 1 cup – 11 ug
• Milk & Yoghurt, low fat, 1 cup – 8 ug

Selenoproteins

Seleniums effect are thought to occur mainly through selenoproteins – a protein that contains selenocysteine (selenium).

Selenoproteins are involved in protecting cells from free radical damage, which is associated with illness and disease – e.g. cancer.

Selenium and Cancer

Our bodies cells generate free radicals but can also degrade them – which is necessary to avoid damage.

However, various factors, circumstances and activities of a cell can make cell’s lose control over the formation and management of free radicals – which leads to an imbalance in the formation of free radicals and the defense provided by the cells – leading to high numbers of free radicals, which cause damage, and can lead to the development and spread of of cancer. Selenium containing enzymes (TrxRs) are thought to have a protective effect on the development of cancer by preventing oxidative damage (harm experienced by cells & tissues due to free radicals).

Studies have shown that those with higher levels of selenium have a lower risk of developing – colorectal, prostate, lung, bladder, skin, esophageal, and gastric cancers.

Selenium supplementation may also help prevent and reduce the spread of cancer to a second site & may also be helpful to reduce the size of the tumour spread.

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Many of us do not eat enough fibre. The recommended intakes for adults is 30 grams per day, and between 15 – 25 grams per day for children. On average, we are getting less than 20 grams per day.

Why is it important?

Dietary fibre has been consumed for many years, and it’s recognised for having many health benefits –

1. It helps with our digestion,
2. It helps us to maintain normal bowel movement, reducing risk of constipation
3. It helps to feed the good micro-organisms in our gut – which are needed for nutrient & mineral absoprtion, & production of short-chain fatty acids (SCFAs).

High fibre diets are also suggested to lower the risk of and be protective against – coronary heart disease, stroke, disease and obesity.

What is dietary fibre?

Dietary fibre is a type of carbohydrate, which is resistant to digestion and can be found in plant foods – cereals, fruits, vegetables, peas, nuts, lentils and grains.

Fibre & Bowel Movement

There are two main types of fiber – insoluble, and soluble.

• Soluble fibre –  absorbs water & helps to soften our faeces.
• Insole fibre – adds bulk to our faeces which stimulates movement of faeces

Foods high in soluble fibre – oatmeal, strawberries, apples, beans, peas, lentils 

Foods high in insoluble fibre – brown rice, couscous, carrots, potatoes, parsnips, cucumbers, courgettes, nuts & seeds

Fibre & Gut Microbiota

Gut microbiota are essential for the fermentation of the non-digestible substrate, dietary fibre. This allows the growth of specialist microbes that produce short chain fatty acids (SCFAs) and gases.

The major SCFAs that are produced are – acetate, propionate & butyrate. In mice – butyrate & propionate, has been found to reduce appetite and food intake.

Fibre and Energy Intake

High-fibre foods have a lower energy density (fewer calories per gram), which means you can eat more for less calories! High-fibre foods also absorb water & contribute to bulking, this can help us to feel fuller for longer – and can help you to eat less. A feeling of fullness is likely to stop us from reaching for extra calories & nutrients in our diet.

What should I eat?

Aim for 25 grams per day to begin with, and then increase gradually to 30 grams per day.

Breakfast:

• 30g of Bran Flakes (5g fibre), 100 grams of berries (2.5g fibre),  = 7.5g of fibre

Lunch: 

• 1 Baked potato (2.5g fibre), 1/2 can of reduced sugar & salt baked beans (9g fibre) = 11.5g fibre

Dinner:

• Wholewheat pasta (6g fibre), with mixed vegetable tomato based curry (3g fibre) = 9.5g of fibre

Snacks: 

• Apple (1g fibre)
• 30g of nuts (3g fibre)
• Some cereal bars contain added fibre – but watch for added fat & sugar!

The post Dietary fibre – why should I be eating it? appeared first on LA Nutrition.

Bupropion, marketed as Wellbutrin, functions primarily as a norepinephrine-dopamine reuptake inhibitor. It exerts minimal serotonergic activity, differentiating it from other antidepressants. After oral administration, peak plasma concentrations are typically reached within three hours. The compound undergoes hepatic metabolism via CYP2B6, forming active metabolites with extended half-lives. Within this pharmacological framework, buy wellbutrin uk represents a therapeutic agent with distinctive dopaminergic and noradrenergic modulation.

Overview

Vitamin E is a fat-sobuble vitamin (requires fat to be absorbed into the body), and acts an antioxidant (a substance that helps to protect against oxidising agents which can cause harm to the body).

Food Sources

Vitamin E can be found in a number of foods including:

1. Nuts
2. Green leafy vegetables
3. Avocado
4. Seeds
5. Tomatoes
6. Apples
7. Carrots
8. Whole grains
9. Vegetable Oils – sunflower, olive

Functions in the body

Vitamin E has many functions in the body including:

1. Acting as an antioxidant – protecting cells from damage
2. Help regulate the immune and inflammatory response
3. Helps the body use vitamin K
4. Involved in cell signalling – helping cells interact and carry out important functions
5. Helps with the formation of red blood cells

Vitamin E and Skin Health

Vitamin E is commonly known for its benefits on skin health, and is an important ingredient in many skin products.

Several studies have shown success of Vitamin E on the treatment of psoriasis. Kim Kardashian West has shared her journey with the autoimmune condition of psoriasis.

Psoriasis is an immune-mediated disease (this is triggered by exposure to bacteria/virus/infection/allergy etc.) which leads to inflammation (in the case of psorisasis –  raised, red, scaly patches on the skin).

One study supplemented half of 58 hospitalized patients with psoriasis with vitamin E, coenzyme Q10 and selenium – and monitored signs and symptoms. Supplementation with the antioxidants resulted in significant improvements of the signs and symptoms of psoriasis.

A report showed also showed the benefits of nutritional supplementation and diet manipulation without standard psoriasis treatment (e.g. corticosteroids etc.) on the remission of psoriasis within six months. A 36 year old female with psoriasis had all processed foods and sugars eliminated, and was supplemented with vitamin E and a number of additional vitamins, minerals and amino acids.

Both of these studies support the role for vitamin supplementation in psoriasis, but the addition of other substances can be beneficial.

Vitamin E and Olive Oil

One form of vitamin E within the diet is through olive oil, in the form of alpha tocopherol. Studies have shown promising antioxidant effects of extra virgin olive oil, with an increased number of  heme oxygenase 1 (HO-1) – a protein involved in the prevention of inflammation.

Inflammation and Immune Response

Inflammation is the body’s response to an illness, injury or infection. It can be a process by which the body protects us from the infection/injury/illness. However, in some cases, the body triggers an attack on our own skin cells, and trigger an inflammatory response whereby such conditions as psoriasis, and eczema can occur.

How much Vitamin E do I need?

There is no specific recommendation for vitamin E in the UK, but the NHS advises:

• 3mg a day for women
• 4mg a day for men

You can get the recommended amounts of vitamin E by eating a variety of foods including:

• 1 oz of walnuts (about 14 halfs) = 7mg
• 2 tbsp of peanut butter, fortified (15g) = 4 mg
• 1 cup of spinach = 4mg
• 1 cup of broccoli = 2mg
• 1 tbsp of sunflower oil (15g) = 6mg

Can Vitamin E be harmful?

If supplementing with vitamin E, high doses may increase the risk of bleeding.

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