Superfoods. Do they exist? Let's have a look

It is a word that has come more and more into the public domain - "superfood".  But is there really such a thing?

It does have a definition;

"a nutrient-rich food considered to be especially beneficial for health and well-being"

A leading nutritionist says: "It's just a marketing word".  But anything that encourages us to look at our diets, and improve them, has to be good?  Yes, there are lots of foods that probably fir the title, but no food individually holds the key to good health.

But, yes, for sure, there are some cracking food items that we should all be encouraged to have more of in our weekly shop.

Beans

There are many various types, from Runner Bean to Cannellini, and these humble legumes many not appear sexy when it comes to exotic superfoods, but they are genuinely amazing for you, and not that expensive.

Beans and lentils are incredibly nutritious. They combine protein with super-high fibre, which does vary between varieties.

Chickpeas are particularly beneficial at reducing blood sugar and increasing insulin sensitivity when compared with other high-carb foods.  They can reduce total cholesterol and "bad" LDL cholesterol, which are risk factors for heart disease. Studies have shown that diets containing chickpeas may also help improve bowel function.

Lentils are a great source of vegetarian protein and may reduce blood sugar 

levels compared to some other foods that are high in carbohydrates.

Peas are a great source of fibre and protein, and support a healthy gut.

All types of beans are the same.

Kale

This is probably one of the best items you can have in your diet, It is jam packed full of goodness and nutrition.

Eating one cup of chopped Kale gets you over 200% of your daily value of Vitamin A, over 130% of your daily value of Vitamin C, and almost 700% of your daily value of Vitamin K.  In addition, it contains important minerals like Manganese, Potassium and Copper.

It is a source of antioxidants lutein  and zeaxanthin, which help protect your sight.  It contains substances called "glucosinolates", and regular consumption of any vegetable containing these has been linked to a lower risk of cancers.

Kale contains good fat and fibre. It actually has over 120mg of Omega-3 fatty acid per cup, far better than almost all plants.

Kale contains substances that bind bile acids and lower cholesterol levels in the body. Steamed Kale is particularly effective.

It is very low in calories but still provides significant bulk that should help you feel full after eating. Because of the low-calorie and high water content, Kale has a low energy density, and that has been shown to aid weight loss in numerous studies.

Avocado

These have become a symbol for superfoods, and rightly so. They are rich in mono-saturated fats, also known as the "good" fats.

Avocado is a greasy fruit, but most of grease is Omega 3 type, which has benefits on cholesterol reduction and heart disease prevention

Avocado helps to stimulate the immune system thanks to actuation of Vitamins C and E

It contributes to keep your skin healthy through Vitamin E, as well as healthy hair.

Your eyes are protected thank to Lutein.

They are rich in fibre, and that helps to maintain a healthy bowel.

Its consumption is recommended as the presence of folic acid helps bones and muscle growth

Acodado contains Vitamin D which helps keeps bones strong, and protects teeth and gums.

It is a good source of Potassium.

In conclusion, Avocado is a superfood because it contains a lot of nutrients and antioxidants, such as Folic Acid, Omega 3, Magnesium, Potassium, Lutein and Fibre. It is rich in Vitamins A, C, D, E and K, and also contains B Group Vitamins too. It is an important source of Copper, Manganese and Iron.

HMHB says:

These are just three of the so-called "Superfoods".  We all have a responsibility to look after our food intake, keeping our bodies functioning healthily, and giving us the best possible opportunity of living a long healthy life. 

People spend longer making tea than exercising in the UK

There are many occasions when a good cuppa saves the day.  How many of us love a brew? It can help us relax and rest after a lot of stress.

However, a recent health report has revealed that adults in the UK, on average, spend nearly three times as long making tea as doing exercise.  That is not a good statistic. And, we have to say, makes us ponder.  Apparently, they spend around 40 minutes  a day brewing up compared with an average of just 14 minutes working out.

Experts warn that our love for a cuppa could be storing up many various health problems for the future, including Type 2 Diabetes, Cardiovascular Disease, Stroke, Dementia and some Cancers.

Not for profit Healthy Body Uk Active - one of HMHB's friends - quizzed 2080 adults before National Fitness Day.  More than a quarter admitted doing less than 30 minutes of exercise every week. Not a day, but each week!!!!

HMHB says:
This is truly alarming to read. Physical exercise and activity is the miracle cure that can help to treat many long-term conditions, and improve cognitive function, mental capacity and resilience.
It should be noted that we wonder what they are using as "physical activity". Walking to and from work is still exercise. Going shopping is an exertion. But even so, maybe we are being pedantic.

We all have to ensure we look after our health, and that involves finding time for fitness, good nutrition and a healthy routine.

Health risk of diet drinks. Evidence here.

They are all around us when we go to the shops. And now most fizzy drinks come in "diet" form too - sometimes described as "lite".

However, a recent study has experts warning of the danger surrounding these drinks, and found just two a day raise the risk of dying young by a quarter.  They concluded that Brits should consider ditching soft drinks and switching to water.

The World Health Organisation research found the dangers from guzzling artificially sweetened pop were up to three times greater than from regular sugary drinks. The study, involving more than 450,000 people described the findings as "concerning".

Fans of drinks such as Diet Coke, Pepsi Max, Coco Cola Zero, Sprite Zero etc, see chances of dying from a heart attack or stroke rise more than half, compared with those who avoid them. Two glasses of diet drinks a day raise the early death risk by 26%.

The study findings, published in JAMA Internal Medicine, was discussed at the European Society of Cardiology in Paris, which had the largest gathering of heart experts.  "The message is, drink water" they concluded.

Are there benefits to drinking diet soda drinks?  Well, not really.  However, if we do see any good, it does take a deficit of around 3500 calories to lose one pound of body fat, on average. If you already drink fizzy drinks, then switching to a diet version might help you get towards the calorie deficit you need to lose weight. Replacing one can of regular soda with a diet version can save around 150 calories, and that can add up over the week. But really this is still not great.

HMHB says:

Past studies suggest sweeteners may affect blood vessels and cause weight gain. We should also add that fizzy drink makers say all soft drinks are safe within a balanced diet.

And that is the crux. They should be a treat - we all enjoy a fizzy drink sometimes. But as part of a healthy lifestyle they should remain a treat - something that you have occasionally. Many say that water is boring. Just find a no added sugar squash to give it flavour. And that is much much cheaper than buying can drinks.

You have one body, and it is your responsibility to ensure in a behave in the best possible way to look after it.

Cholesterol; Could an injection replace Statins?

Statins, also known as HMG-CoA reductase inhibitors, are a class of lipid-lowering medications that reduce illness and mortality in those who are at high risk of cardiovascular disease, which is the most common cholesterol-lowering drugs

Statins help lower the low-density lipoprotein (LDL) cholesterol in the blood.  LDL Cholesterol is often referred to as the "bad cholesterol", and statins reduce the production of it inside the liver.

Having a high level of LDL Cholesterol is potentially dangerous, as it can led to a hardening and narrowing of the arteries (commonly known as "atherosclerosis") and Cardiovascular Disease (CVD).

CVD is a general term that describes a disease of the heart or blood vessels. It is the most common cause of death in the UK - but can be preventable, depending on your lifestyle.

There are four main causes of CVD. These are:

1. Coronary Heart Disease - when the blood supply to the heart becomes restricted.
2. Angina - which is chest pain caused by reduced blood flow to the heart muscles.
3. Heart Attacks - when the supply of blood to the heart is suddenly blocked.
4. Stroke - when the supply of blood to the brain becomes blocked.

Statins normally come in the form of tablets, and the side effects are small.  However, a major study has said a game-changing, twice-yearly jab could soon replace statins for millions of Brits. In fact they concluded "it was significantly more effective than cholesterol-busting pills".  The medicine, called Inclisirian, slashed levels of bad fats in the blood by half without causing unpleasant side-effects. In comparison, low-dose statins - taken by around eight million UK residents, reduce readings by around a third.

Imperial College London, who presented their research at the European Society of Cardiology congress in Paris, attended by the world's largest gathering of heart experts, called the results "phenomenal".

HMHB concludes.

Inclisirian, which could be on the market within two years, works by silencing genes in the liver that stop the body breaking down cholesterol. Experts have said that at least 700,000 high risk patients should initially be given this ground-breaking jab. And in the long term there are suggestions it could replace statins to guard against heart disease and stroke. It would certainly be more convenient than taking daily pills, but obviously the cost has to be affordable.  NHS already offers two cholesterol jabs but these are fortnightly and cost more than £4000 a year.

Diabetes - Going blind/losing limbs. Are you at risk?

Type 2 Diabetes means the body can no longer maintain healthy blood sugar levels through production of the hormone Insulin.

Recent figures released by the NHS show that nearly 200 Type 2 Diabetes patients a day are going blind or losing limbs.  Health chief Simon Stevens warned that the nation's expanding waistlines are "taking a growing toll".

One person every three minutes is now diagnosed with Type 2 Diabetes. It is one of the leading causes of blindness, amputation, impotence and heart disease, but is largely preventable. Surgeons are carrying out a record 25 amputations daily on patients with Type 2 Diabetes.  Figures show that four out of five people will die within five years of having a leg, foot or toe removed.  A further 161 patients a day require urgent treatment, or follow-up tests, for sight problems caused by Type 2 Diabetes.

However - and here is the crux - NHS chiefs claim that the vast majority of cases could be avoided if the patients lost some excess weight. That, therefore, comes down to our own responsibility, and our own choices around nutrition and exercise. We cannot blame anyone else.

When average blood sugar rises to harmful levels (usually described as 6.5% of 48mmol/moll HbA1c, a measure of long-term blood sugar control - I realise this is very technical, but it is good to get the science right), people are then diagnosed with Diabetes.

While improved diet and exercise is recommended, most people with diabetes are treated with anti-diabetic medicines to manage their blood sugar. The aim is to prevent the development of complications such as heart disease, leg ulcers and eye damage.  Many factors affect the development of Type 2 Diabetes, but it often accompanies weight gain.

In recent years, doctors have noticed that some obese patients who lose a lot of weight, whether through low calories diets or weight loss surgery, have blood sugar levels that drop back to normal, and stay that way without diabetes medicines. So it is possible, with a change in routine and lifestyle, to reverse the diagnosis.

We can all do our bit. You know if you are overweight or obese. Just look in a mirror. You can change your nutrition, and adjust the amount of physical activity. Always look to improve and make healthy changes. Adjust your daily routine. Give yourself a regular six month check up. People give their cars a yearly MOT, but do nothing with their body, which is so important to living a happy and healthy life.

Why not make this week, this second week of 2020, the start of that journey. It is one that will last the rest of your life, but is probably the most important task for this year. It's your choice. But do it now, before you are diagnosed, and possible lose a limb or your sight. It is that important.

Should we set New Year Resolutions: Are there alternatives?

According to research and statistics:

• By the second week of February, over 80% of New Year Resolutions have been abandoned.
• 88% of resolutions fail, even though over half of those people were confident they would succeed.
• Over 25% of people give up within seven days.
• 92% of people do not follow through on their targets.

So why do we fail, and can we do anything about it?

1. Your goals are not specific.   "I want to be healthier" - is a great goal, but very vague. Your brain is much better at responding to specifics. It is much better to gave goals that will accomplish the "healthier" goals. They can be around physical activity, regarding nutrition, or even your daily routine. Create actual targets that your brain can recognise.
2. You do not have accountability.   HMHB organises two current fitness sessions a week. Why do people enjoy coming? They could do everything we do in them at home. We deliberately create the exercise that can be done without leaving the house/flat.  The reason it works is that you have people around you supporting you, encouraging you, inspiring you.  Make sure others around you know your targets and goals, and also support you in that aim. Remove negativity. Even write something down. If your aim it to walk 5000 steps a day, keep a record, and show it to people. Put things online if you use social media. Find a friend to meet with. Our walks are also a success because we create a great atmosphere.
3. You lose your focus.   This is so easy. You start out with such determination. But most resolutions mean you have to keep going for weeks, months, even years. It is easy to get distracted and allow life to butt its way in, for situations to overwhelm you.  According to research - 23% of people just forget all about their resolutions.  Apparently, you are 42% more likely to achieve your goals if you write them down where you will see them regularly. Build the changes you make into your daily routine so they become a habit. And, as before, get other people involved.
4. Does your environment allow you to reach the goal?   You may want to give up sugar, but someone you live with keeps buying sweet treats. You may want to meditate a bit more, thinking of mindfulness, but people around you mock you for trying.Maybe you are trying to say No a but more, but others around you keep inviting you to things you don't really want to do.  Obviously, like we have already said, tell people around you that your targets are very important to you, and that you ask them to respect that. Change your environment. Get outdoors more, look at local groups that you may enjoy. This subject is very much your choice and responsibility. How bad do you want to succeed??
5. How important is it to you?  That is a great question. You may decide to lose weight, or give up smoking or drinking, get fitter, or improve your daily routine.  All these are fantastic ideas, and we all should be looking at ways we can constantly make small changes. But you will not lose weight if you wont give up snacking on biscuits and cakes, and then not exercise more. The magic pill does not exist. You need to motivate yourself. Identify what you want, and why it is important to you. "I want to lose weight so I stay healthier and live longer for my family". Have an end reason. Focus on that. " I want to give up smoking as I know the odds are I will die of a smoking related disease"
6. You want quick results, but it takes time.  We live in an age when we hate waiting for things to happen. You send an email, and want a reply. You send a text and are annoyed if you do not get one back within ten minutes. I recall writing letters and waiting for replies!! Lol.  A lot of people underestimate how long things will take and get impatient. The idea is exciting, but they do not want the effort and time it will take. Losing weight for example needs to maintained over a period of time. We give up too quickly once we realise the reality of the situation.  Maybe create an action plan. Instead of thinking you need to lose one stone for example,  see that as fourteen pounds, and set yourself one pound a week. Then each week you succeed. It feels obtainable. And if you don't succeed that week, well the next week is straight away and you can get back on it. Set realistic goals as well as time scales for what you want to do.

So maybe don't set resolutions - maybe set a theme or goals around a theme.

Instead of saying I will be healthier, look at ways you would like to make changes. This is about self-reflection. Only change what isn't working, and make small changes.

You may say you need to eat more vegetables. So instantly you decide to change to four pieces a day from one or none. That is hard. Change to one a day. When comfortable move that to two. Etc.

For exercise, do not immediately go from none or little to an hour or more. You will be knackered, your body will not like it, and you will probably give up.  Change to just 10 minutes a day, and walk more. Then up that to 20 minutes etc. You will soon see a difference.

Be Patient - things take time. Losing weight will not mean seeing instant changes in the mirror. Being fitter will not mean more muscles. Etc. Take time.

Remember - we are all different. You may work out with a friend and notice they change quicker than you. They have more energy and can do more. That does not mean you are not as good, or they are better. We all have different bodies. Just look after your own targets, do not compare with others.

Finally, look after your mental health too. Many of our problems are created in the mind. If we are overweight we think people are looking at us, or judging us. If you do not solve problems as quickly as others you may feel stupid. Do not allow situations or thoughts to overwhelm you. If you cannot control a situation let it ride its course. But also, seek help if you feel you need it. Do not isolate yourself or punish yourself. Life is too short.

Good luck in whatever you decide. Even when you do not feel motivated, keep pushing yourself. Be proactive. There is no guarantee that things will turn out great, but there is no way they will if you do not try. Failure is part of life. Embrace it, but also learn from it.  Hugs.