Truth or Fiction - Low Fat is healthier?

You cannot escape television food adverts for low-fat foods, all saying how they are better for you But is that accurate?

Many people associate the term "low-fat" with 'healthy' or 'healthy foods'. Yes, some nutritious foods, such as fruits and vegetables, are naturally low in fat. However, processed low-fat foods often contain sugars and other unhealthy ingredients.

We all need fats in our diet. We need to try avoid too much of the Trans fats, but generally fats in moderation are essential and good for you. Vitamins A, D, E and K are all "fat-soluble", and the body cannot process them without fat (the other vitamins are "water-soluble").

Unsaturated fats, the kind our bodies need and use, are found in many healthy foods, such as nuts and avocados. Even some saturated fats are seen to be important.

Many low fact products, such as yoghurts, have often replaced the fats with sugars/ Fats can help with the taste of foods. Extra sugar in your diet is what helps make you fat..

It's all about taking responsibility on your nutrition. Did you know the sugar content in semi-skimmed milk is higher than full fat?  

Truth or Fiction - Gluten Free is healthier?

Gluten is a family of proteins found in grains like wheat, rye, spelt and barley - wheat is probably the grain most consumed

The two main proteins in gluten are "glutenin" and "gliadin",, the latter is responsible for most of the negative health effects.

When flour is mixed with water, the gluten proteins form a sticky network that has a glue-like consistency. This makes the dough elastic, and give the bread the ability to rise when baked. It also helps provide a chewy, satisfying texture.

You should only be avoiding gluten if you have been diagnosed with coeliac disease, or have been proven to have a gluten intolerance.  Many gluten free foods would not taste as good without the high levels of sugar, salt and other additives to make them more tasty.  Remember, gluten free junk food is still junk food!!!

A study published in the British Medical Journal in 2017 concluded that a person who follows a gluten free diet, without having celiac disease, has a higher risk of cardiovascular disease in the long term. This is because they will miss out on the heart-healthy benefits of whole grains.

Five "bad habits" you need to banish

Having a healthy routine and lifestyle is essential. But we all sometimes fall into bad ways. Here are five important ones you need to look out for;

You need to stay hydrated
Your body is over 60 per cent water and all your cells need it to function properly, even the ones that burn fat. Your body needs water to maintain temperature, remove waste, and lubricate joints. Staying hydrated is paramount.

Drink too much alcohol
Too much alcohol can trigger fatigue, lightheadedness and high blood pressure.  Our National Health Service recommends setting a limit to the amount you consume.

Make sure you have rest days
Everyone needs days off. Set realistic targets and goals, but also enjoy treats along the way. If you are losing weight and say that you will not have any chocolate till you reach your goal then that can actually have a detrimental effect. The same with exercise. Your body needs days to recover sometimes, otherwise you injuries.

Do not smoke
Health hazards associated with smoking include heart attacks, breathing difficulties, strokes, amputations, and various cancers - including mouth, lungs, throat, stomach, bladder, kidney and cervix.  Even occasional smoking is harmful.

Too much junk food
Having too much junk food can cause obesity, and the consumption of sugary fizzy drinks can elevate the risk of diabetes.  Think about cooking more, trying new recipes, experimenting - but don't worry about the odd burger treat!!

Smoking and hospital admissions - shocking stats

In 2015/2016 more than 518,000 people were hospitalized due to smoking related health issues.

HMHB actively promotes non-smoking - everyone is now aware of the health problems that can occur. But did you know that experts have said that One Person Every Minute is admitted to hospital due to smoking?

Public Health England said it remains the single biggest cause of preventable illness, killing 80,000 people in England per year.

A cigarette releases more than 4000 chemicals into the body, including 70 cancer causing compounds which can flood your bloodstream in seconds.

GPs and Social Prescribing? Experts have their say

The head of the NHS has claimed that all General Practitioners (GPs) should be prescribing walking, museum visits, fishing and art classes - and other recreational activities - instead of a some medications.  The NHS Chief Executive, Simon Stevens, says family doctors must stop automatically doling our drugs to sick Brits.

Instead, he wants every medic to consider community-based therapies to boost well-being. It comes as evidence suggests "social prescribing" can slash GP demand, as well as visits to A&E. Rolling out such schemes nationally would cost the NHS £100 million, according to experts. But they also claim referring patients to clubs and classes reduces reliance on medication and could save billions.

One in five patients visits their GP to discuss loneliness, anxiety,, depression - and other mental health issues - as well as housing and debt worries.

Mr Stevens says: "Rather than a "pill for every ill", social prescribing is a new way of helping people get better and stay healthy. It would be good to see all GPs considering whether their patients miight benefit."  According to statistics, currently, only one fifth of GPs regularly refer sick Brits to social prescribing services.

In 2016, a record 1.1 billion prescriptions were dispensed, a seven per cent rise in three years. NHS data shows that anti-depressant demand has more than doubled in ten years to 64.7 million scripts recently. Bev Taylor, NHS England's Social Prescribing Program Leader, speaking at a UkActive meeting, said: "On average it is reducing GP consultations by about 28 per cent, and A&E attendance by an average of 24 per cent.

HMHB, as people know, have a partnership with Highbury Grange Medical Centre, where we organize and host a weekly health walk - with tremendous feedback from members, who actively say it helps their mental health.

Can I lower the risk of Type 2 Diabetes?

There are lifestyle changes through exercise and diet that can affect your chance of suffering from Type 2 Diabetes. Let's take a look at a few.

• Eating antioxidant-rich food, such as fruit and vegetables, can slash risk by as much as 27 per cent, according to research from France
• Avoid fizzy drinks, advise researchers in the Journal of Endocrine Society. And don't just go sugar-free on fizzy drinks instead.. A Swedish study found that two diet drinks a day can double the risk of getting the disease.
• Eating nuts, and using sunflower oil, will load you up with Omega 6 fatty acids which help stave off the condition, according to the Lancet Diabetes and Endocrinology.
• Cut down on red meat.. Apparently some researchers in Singapore found that those who ate the most red meat upped their risk by 23 per cent
• Reduce your salt intake. Government recommendation say we should not have over six grams a day. Eating just one gram a day more can increase risks by an incredible 65 per cent, according to Swedish research.
• Stay a healthy weight. A British Medical Journal study found that being a healthy weight can reverse Type 2 Diabetes. So try and find out if you are overweight (if it is not too obvious) and be responsible and do something about it. Storing fat around your tummy is not good.
• Move more. It sounds obvious, but there are people who genuinely do little to no exercise in a week. Naturally there are those hampered by physical health ailments - and they need to get professional assistance with this. But the average person needs to ensure they walk more, and do some kind of exercise that gets them slightly breathless. Walking just 30 minutes every day can reduce the risk of Type 2 by half, according to scientists from Massachusetts, US.
• Find a bedtime routine that works for you. Sleeping for less than five hours a night may change the way the body processes sugar,, and can therefore up the risk.
• Finally, check your family history. Although it is a lifestyle-related disease (hence, you can affect it), it does also seem to run in families. If you are over 40 and have a family history of the disease, see if you can get a free screening from your Doctor.

Again, it is a lot down to the individual choices and responsibility of individuals..  You have one body for your lifetime - look after it.

What is Type 2 Diabetes?

Type 2 Diabetes is the most common form of the disease.

In Type 2, your body does not use insulin properly.  This is called "Insulin Resistance". At first, the pancreas makes extra insulin to make up for it. But, over time, your pancreas is not able to keep up and cannot make enough insulin to keep your blood glucose levels normal.

Type 2 is treated with lifestyle changes, oral medications (pills) and insulin.

When glucose builds up in the blood instead of going into cells, it can cause two problems:#

1. your cells may be starved of energy
2. high blood glucose levels may hurt your eyes, kidneys, nerves and/or heart.

Now, some people with type 2 can control their blood glucose with healthy eating and being active. But your Doctor may need to also prescribe oral medications or insulin to help you meet your target blood glucose levels. Type 2 usually gets worse over time - even if you do not need medications at first, you may need to later on.