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Dementia Awareness Week

Did you know that Dementia is an umbrella term that includes up to 100 different types of diseases?

Most common type is Alzheimer’s disease, which occurs in 50 to 75 per cent of cases – caused by plaque and tangles developing in the brain. Plaque are clumpy spheres that float between the neurons and prevent the transmission of messages to each other and the tangles actually choke the neurons from inside.

Next most common is vascular dementia at approximately 20 to 30 per cent – problem of supply of blood to the brain.

Alzheimer’s is the leading killer of women, three times more deaths than breast cancer, third biggest killer for men.

There are 850,000 people with dementia in the UK and it is estimated over 1 million people in the UK will be diagnosed with a form of dementia by 2025. 

The total annual cost of dementia in the UK is £26.3 billion

The Alzheimer’s Society charity estimates delaying the onset of dementia by just five years would reduce deaths directly attributable to dementia by a staggering 30,000 a year!

Preventing memory loss is important whether you are a young person, middle aged or older as we know that it can take up to 30 years for symptoms of dementia to present themselves. 

Did you know?

  • 1 in 3 people over the age of 60 has problems with recall
  • Dementia is now the leading killer of women, causing three times more deaths than breast cancer
  • Changes in memory and concentration are major symptoms in women leading up and after the menopause
  • It is the third biggest killer for men
  • The financial cost of dementia to the UK is £26 billion per annum

Research shows that diet and lifestyle have more to offer the ageing brain than the drugs that are promoted to manage it. Physical activity is also important for healthy brain function. 

One study tracked a group of people over eight years.  The researchers found that those people who were the most active had a 30% lower risk of cognitive decline.  What was interesting was that it was not the intensity of the exercise that made the difference but the amount.

So, with walking, the distance the people walked was more important than how fast they walked. 

There are plenty of lifestyle changes you can make to boost your brain power and getting enough sleep is one of them. 

Too little sleep increases your risk for Alzheimer’s because amyloid plaque, which is one of the structural changes seen in Alzheimer’s is cleared away during sleep, when your cerebrospinal fluid washes out toxins from your body. And the best sleep position for clearing out this plaque is on your side. 

Just as your body needs regular exercise, your brain needs regular exercise too.

Keep it fit by playing cards and chess games, reading books, doing crosswords, learning an instrument or new language or by pursuing a new hobby.

Supplements of omega 3 fish oils can be helpful as DHA one of the major omega 3 fatty acid in the brain has most protective effect against Alzheimer’s.

The DHA in Omega 3 fatty acids helps to prevent the plaque forming in the brain which is present in Alzheimer’s, and they help improve cerebral blood flow and reduce inflammation, making them important in the fight against not only Alzheimer’s but also vascular dementia.   

Other nutrients which can be helpful include anamino acid called acetyl-L-carnitine as it increases the brain receptors that would normally deteriorate with age so are helpful for memory loss and dementia.

People with Alzheimer’s have been found to have a shortage of the neurotransmitter acetylcholine and it is critical for memory and brain function. 

Choline is a starting block for acetylcholine and is contained in high amounts in egg yolks and is also found in soya and nuts.  So these are good foods for boosting memory and brain function. 

Acetyl-L-carnitine works with coenzyme Q10 and alpha lipoic acid to maintain the function of the mitochondria. The mitochondria are the power houses of your cells, they provide the energy for your cells to function and survive.

In one study, people taking vitamins, B6, B12 and folic acid (vitamin B6 20mg, vitamin B12 500mcg, folic acid 800mcg) had 90% less brain shrinkage compared to those using a placebo. 

How What You Eat Can Protect You Against Alzheimer’s and Dementia

Feed Your Brain

What you eat can have an enormous impact on your brain function as a study of over 1,000 people followed over 5 years showed that eating a Mediterranean diet is linked to less of a risk of memory loss and problems with concentration.  The advice is to increase the consumption of fresh fruit and vegetables, olive oil and eat more oily fish and cut out processed, fast and convenience foods.

Making sure you keep your blood sugar in balance is also important as poor blood sugar control has been so closely linked with an increased risk of Alzheimer’s that it has been suggested that Alzheimer’s should be called type 3 diabetes.

Almost three quarters of people – a staggering 70 per cent – with type 2 diabetes are now known to develop Alzheimer’s, compared with only 10 per cent of people without diabetes.

Tips for balancing your blood sugar. 

Try andeliminate added sugar as much as possible and also refined carbohydrates like white bread, white rice as they are turned to sugar (glucose) quickly in your body and your pancreas has to produce more insulin in order to deal with them. Eat little and often, leaving no longer than three hours without eating, so breakfast, mid-morning snack, lunch, mid-afternoon snack and dinner.

Make sure you have breakfast otherwise you are more likely to reach for a coffee and a cake at 11am because your blood sugar will have plummeted. You may feel moody, irritable, tense and not able to concentrate. Always eat breakfast and make it a mixture of protein and carbohydrate – avoiding sugar-laden breakfast cereals at all times.

Include protein with every meal as it slows down the blood sugar rise from the carbohydrates.  So, whenever you eat an oat cake or brown rice, include some fish or eggs, or a vegetable protein such as quinoa, legumes (in the form of, say, chickpea hummus), nuts (nut butters, such as almond butter, are good) or seeds. The body takes longer to process proteins than other foods, so adding protein effectively slows down the absorption of the carbohydrate.

Be booze aware

Alcohol has an effect on your blood sugar, so look for drinks with a lower sugar content. Spirits do not contain sugar, but their mixers usually do. White wine is more sugary than red, but on the other hand a white wine spritzer (made with sparkling mineral water) will be better for you than a full glass of red wine.

Nurture your nutrients

Certain nutrients can also be helpful in keeping your brain healthy and can be thought of as being supplementary to your diet.

Supplements of omega 3 fish oils are particularly helpful as DHA, one of the major omega 3 fatty acid in the brain, seems to have the most protective effect against Alzheimer’s. The DHA in Omega 3 fatty acids helps to prevent the plaque forming in the brain which is present in Alzheimer’s, and they help improve cerebral blood flow and reduce inflammation, making them important in the fight against not only Alzheimer’s but also vascular dementia.   

Other nutrients which can be helpful include anamino acid called acetyl-L-carnitine as it increases the brain receptors that would normally deteriorate with age so helpful for memory loss and dementia.

People with Alzheimer’s have been found to have a shortage of the neurotransmitter acetylcholine and it is critical for memory and brain function.  Choline is a starting block for acetylcholine and is contained in high amounts in egg yolks and is also found in soya and nuts.  So, these are good foods for boosting memory and brain function. 

Acetyl-L-carnitine works with coenzyme Q10 and alpha lipoic acid to maintain the function of the mitochondria. The mitochondria are the power houses of your cells, they provide the energy for your cells to function and survive.

In one study, people taking vitamins, B6, B12 and folic acid (vitamin B6 20mg, vitamin B12 500mcg, folic acid 800mcg) had 90% less brain shrinkage compared to those using a placebo. 

The research suggests that there is a 20- to 30-year interval between first development of amyloid plaque and onset of dementia. So, no matter what age you are it is never too late to change your diet to help protect your brain health.

How Does Stress And Poor Sleep Increase Your Risk Of Alzheimer’s and Dementia

There are plenty of lifestyle changes you can make to reduce your risk of Alzheimer’s and dementia and getting enough sleep and reducing stress are two of them. 

Get enough shut-eye

Too little sleep increases your risk for Alzheimer’s because amyloid plaque, which is one of the structural changes seen in Alzheimer’s is cleared away during sleep, when your cerebrospinal fluid washes out toxins from your body. This cerebrospinal detoxification only happens during sleep.  Brain cells shrink, making space for the fluid to flow freely through and around them clearing out the waste. And the best position for clearing out this plaque is to sleep on your side. 

Sleep is so important for your memory as it consolidates the effects of your waking experience by converting those memories into more permanent and enhanced forms.  This also makes it easier to retrieve those memories when you need them. 

Aim for six to eight hours. If you are not already sleeping well, you should look at your bedtime routine. Poor ‘sleep hygiene’ is the most common cause of insomnia and disturbed sleep. Your busy, active brain needs to be treated like a dimmer switch and allowed to wind down slowly. Ideally, you should allow about 40 minutes to switch off with whatever relaxing routine you find most helpful – for example, having a bath, reading, or listening to an audio book.

But before you do any of that, you need to switch off your TV, phone and tablet – at least an hour before you intend to go to bed. This is not just about bombarding your brain with information just before you try to sleep, there are physical factors at work: backlit screens, such as those of a tablet or smartphone, emit blue light that interferes with your body’s production of melatonin – the hormone that regulates your body’s circadian rhythm, the 24-hour rhythm of day and night.

Exposure to bright light of any colour before bed will suppress your melatonin production – it’s just that blue light is worst of all. Studies show that sitting in bright light compared to a dim light delays melatonin onset and shortens melatonin exposure by up to 90 minutes – that is, it takes a full hour and a half for the effects of bright-light exposure to wear off and melatonin to kick in and make you feel sleepy. If the room light is left on during sleep, melatonin secretion is suppressed by greater than 50 per cent.

Top tips for a good night’s sleep 

As well as putting away screens one to two hours before you go to bed and creating a relaxing bedtime routine, try adopting the following as part of your good sleep hygiene:

  • Use blackout curtains or blinds, which can stop morning light waking you too early, and will help to mask the light of bright streetlights, if you have it, outside your bedroom window.
  • Don’t have an alarm clock or night light that emits a light during the night.
  • If you need a night light (for example, to light your way to the loo), then use a dim, red light, as this bypasses your optic nerves in such a way as not to interfere with your body’s production of melatonin.
  • Get lots of bright light during the day and early evening, as this will help improve your sleep and melatonin levels. It could also help prevent sundowning (an increased state of confusion towards the end of the day) in people with Alzheimer’s.
  • Keep your bedroom cooler rather than warmer, then layer on blankets that you can add or remove during the night if you get too cold or hot.
  • Use cotton bedding, which will enable your body to regulate your temperature more effectively during the night, improving your ability to sleep through.
  • Get a comfortable mattress – the best and most comfortable you can afford!

When you want to get to sleep quickly and sleep well throughout the night then a good combination of natural ingredients including magnesium can help. Valerian reduces the amount of time it takes to fall asleep and also improves the quality of that sleep.  Hops have a natural sedative effect and a long history in helping to improve sleep.  Research has shown that both valerian and hops can reduce restlessness and anxiety.  L- theanine is important to help your brain ‘switch off’ when going to sleep.  Other herbs such as chamomile, passionflower, skullcap and lemon balm are known for their sleep-inducing effects. And tart cherries have been shown to increase sleep time in people with insomnia by up to 84 minutes.

Reduce Stress

Research has shown that that experiencing stress in midlife can increase your risk of Alzheimer’s and dementia later on.

Try to devise strategies to reduce the amount of stress you are under – asking for help, delegating, and learning to say no are all good ways to start. If your job is stressing you a lot, can you change it – if not completely, then in small but significant ways (reduce your hours, move department)? If friends are overloading you, can you take a step back?

Balancing your blood sugar is essential in lowering stress because the crashes in sugar levels which happen through the day (due to going long periods without food and not eating the right foods) stimulates the stress hormones, adrenaline and cortisol to be released. This is because these stress hormones, apart from helping you to run away from danger, can also mobilise your glucose (which has been stored as glycogen in the liver) back into the blood stream. This is why you can feel more jittery, irritable etc when your blood sugar plummets!

So, ensure you have a small meal every 2-3 hours that contains protein (eat breakfast, lunch and dinner plus a snack mid-morning and one mid-afternoon). For example, a hard-boiled egg, 10-12 almonds, a small can of tuna and brown rice. This will stop those roller-coaster highs and cravings for sweet foods. Because your blood sugar isn’t allowed to drop, your body will no longer have to ask you for a quick fix. As your blood sugar steadies, you will feel less stressed even though you might not be able to control the stress going on around you.

Certain nutrients can be very helpful in reducing stress levels, such as B vitamins, especially B5 for stress relief and energy, magnesium (known as nature’s tranquiliser) for relaxation and sleep, chromium for blood sugar balance, L-theanine for reducing anxiety and finally Siberian Ginseng, which acts as a tonic to the adrenal glands. 

What Are The Top 7 Risk Factors For Alzheimer’s And What You Can Do About Them?

From poor nutrition to lack of exercise, there are several factors which can increase the likelihood of you developing Alzheimer’s.

An Unhealthy Diet

    It is extremely important that you eat well, as your mind and body are very much connected.  We know from research that eating a Mediterranean diet leads to less memory loss and/or problems with concentration. We also know that the Mediterranean diet is important for helping to keep your heart healthy, and this is just as important for your brain.  The risks for Alzheimer’s are increased by many of the same conditions that damage your heart and blood vessels e.g., heart disease, stroke, type 2 diabetes, high blood pressure and high cholesterol, so it is important that you do your best to follow a balanced, healthy diet, to reduce the risk.

    Lack of Exercise For Your Mind and Body

    Physical activity is very important for healthy brain function. One study tracked a group of people over eight years.  The researchers found that those who were the most active had a 30% lower risk of cognitive decline, and the amount of exercise made a bigger difference than the intensity. So, with walking, the distance walked was more important than the pace.  Some experts have even linked strength training with a lower risk of cognitive decline because parts of the brain grow as your muscles do!

    Researchers suggest that the positive effects of exercise on cognitive function occur because exercise can increase hippocampal volume, reversing age-related loss in volume by one to two years. (The hippocampus is the part of your brain that shrinks as a symptom of Alzheimer’s.)

    As your body needs regular exercise, your brain needs regular exercise too. Keep it fit by playing cards and chess games, reading books, doing crosswords, learning an instrument or new language or by pursuing a new hobby.

    Not Getting Enough Sleep

    Too little sleep increases your risk for Alzheimer’s because beta-amyloid protein is cleared away during sleep when your cerebrospinal fluid washes out toxins from your body. You should try to aim for 6 to 8 hours of sleep most nights.

    Certain Medications

    Proton pump inhibitors (PPIs) are a medication to help reduce acid reflux, and they are now thought to increase the risk of developing dementia by 44 per cent because they increase the level of beta-amyloid in the brain.

    In addition, there are several other over-the-counter medicines which include anticholinergics – found in treatments for colds, flu, heartburn, sleep problems – that block the chemical acetylcholine that your body needs to transmit electrical impulses between nerve cells. Recent research shows that those people taking these drugs have reduced brain volume (known as brain shrinkage) and they performed less well on memory tests.

    Try not to only use over-the-counter medicine unless you really need them and if you are on a prescription medicine, ask your doctor if there are any other alternatives. 

    Family History

    You may have a strong family history risk of Alzheimer’s, so it is important to think about dietary and lifestyle changes you can make to reduce your chances of developing the condition yourself.

    You may worry that Alzheimer’s is in your genes. Some genes do directly cause early onset Alzheimer’s affecting those people aged between 30 and 60. However, genetics are responsible for less than 5 per cent of all Alzheimer’s cases.

    It’s important to remember that if you have a strong family history of Alzheimer’s, it is not inevitable that you are going to develop the problem, so it is important to work on prevention and it’s never too early to start.

    Vitamin D Deficiency

    We have known for many years that vitamin D is important for bone health and in the prevention of osteoporosis. However, it is only in recent years that we have realised how important this nutrient is for general health, particularly for brain health. We get most of our vitamin D quota from sunlight because natural food sources are few. Research has shown that if you are moderately deficient in vitamin D, you have a   69-per-cent increased risk of Alzheimer’s and the risk increases to 122 per cent in those who are severely deficient.

    Choose vitamin D in the form of D3, also called cholecalciferol. There is a cheaper form, called D2 (ergocalciferol), but research suggests that vitamin D3 is 87 per cent more effective at raising and maintaining your vitamin D levels than vitamin D2.

    Stress

    Unfortunately, stress increases your risk of Alzheimer’s. You may think that you can’t control stress – but you can control how it affects you physically, and you can make sure you are not exacerbating it. There is a chance that your pattern of eating is subconsciously telling your body that it is under even more stress. The reason is that if your blood-sugar levels fluctuate, your body releases adrenaline and cortisol, which are the same hormones it releases when you are under stress.

    Try to keep your blood-sugar levels stable by eating something every three hours and be careful if you are drinking a lot of coffee. Eat breakfast, lunch and dinner, plus a snack mid-morning and one mid-afternoon, with no longer than three hours between. This will stop those roller-coaster highs and lows and cravings for sweet foods.

    If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at reception@glenvillenutrition.com

    Vegetarian Awareness Week 2023

    Make sure you are getting enough protein in your diet.  You could make the change gradually and still include fish but stop eating meat and poultry.  And then over time stop the fish once you have got used to not having meat and poultry.  Most vegetarians will still eat eggs and dairy foods.

    What do I need to consider when changing to a vegetarian diet after eating meat?

    Are there nutrients I might be missing out on, and how should I supplement this with other types of food?

    None for a vegetarian diet if you are still eating a good variety of foods with some animal protein like eggs and dairy.

    Likewise, what do I need to consider when changing to a vegan diet after a vegetarian diet?

    I do not advocate a solely vegan diet and I think some animal protein such as eggs are important for your health.  If you become vegan there can be issues with not enough vitamin B12, calcium and iron.  You would need to make sure you are getting enough vegetable protein in the form of quinoa, nuts, seeds and beans.

    Also make sure you are getting enough iron.  Non haem iron is found in plant based food and haem iron is found in animal foods.  Good non haem sources of iron are beans, nuts, sprouted beans, cereals and green leafy vegetables. Vitamin C helps to increase the absorption of iron.

     Because vitamin B12 is found in animal foods then, as a vegan, it can be more you to get enough B12.  It will be in fortified foods and yeast extracts but you may need to take a vitamin B12 supplement.

    Aa a vegan you also need to make sure you are getting enough omega 3 fats which would come from oily fish or egg yolks.  So you will need to include vegetable sources of omega 3 such as flaxseeds and chia seeds. 

    For both vegetarians and vegan it is important to think about eating healthily and not just cutting out meat.  Unfortunately you can have unhealthy plant based diets because you are not eating any animal foods but may be living on white bread and lots of cakes and biscuits with added sugar. 

    I also don’t agree with meat substitutes which are often made with unhealthy ingredients. 

    What are the main benefits of cutting back on meat?

    The meat issue is that certain carcinogenic chemicals are formed when the meat is cooked.  These are called heterocyclic amines (HCAs) and are formed when amino acids and creatine (a chemical found in muscle) react at high temperatures.  They are found in cooked muscle meat (which includes not only meat but also chicken and fish but would not be found in other animal proteins like eggs) and the higher the temperature of the cooking the more of them are formed so frying, grilling and barbecuing produces the largest amounts of HCAs.  Stewing, boiling and poaching are done at much lower temperatures and produce insignificant amounts of HCAs.   The research suggest that eating more than one and a half servings (4.5 ounces) of red meat can double the risk of breast cancer compare to 0.75 servings a week (Cho E et al, 2006, Arch Intern Med, 166: 2253-9). 

    These HCAs are also linked to colon cancer for both men and women and prostate cancer for men.  The World Cancer Research Fund suggests avoiding processed meats like ham and bacon completely because of the cancer risk.

    Is there strong evidence to suggest eating a more plant-based diet is healthier?

    Yes reducing the cancer risk, more regular bowel motions because of the increase in fibre and more antioxidants coming into the diet.  Also, we know that women who have a diet rich in phytoestrogens have few menopause symptoms and a reduced risk of breast cancer.

    A report has shown that eating seven or more portions of fruit and vegetables a day is healthier that the minimum five currently recommended and will prolong our lives.

    A study of 65,226 men and women indicated, in fact, that the more fruit and vegetables people ate, the less likely they were to die.  And eating seven a day cut the risk of dying from cancer and heart disease.

    Researchers from University College London used the Health Survey for England, which collects data from people in England each year through questionnaires and nurse visits, to look at diet and lifestyle.

    They analysed data between 2001 and 2008, which provided a snapshot rather than people’s continuing dietary habits.

    The study looked at general mortality as well as death from cancer, heart disease and stroke, and found the risk of premature death from any cause decreased as fruit and veg consumption increased.

    Further, the risk of death by any cause over the course of the study was reduced by 42% for those who ate around 10 portions a day.

    Fresh vegetables were found to have the strongest protective effect – followed by salad and then fruit.

    The findings of this new research are incontrovertible: it is fresh, unadorned produce that produces the benefit. There’s little merit in drinking fruit juice, the study found, as it is so high in sugar content (sugar as fructose).

    But the more fruit and veg you eat, the better your chances of living a long and healthy life. So even those who did not manage seven or more helpings, reaped benefits.

    Those eating five to seven a day had a 36 per cent cut in risk of death, while three to five portions reduced it by 29 per cent.  Even eating one to three helpings of fruit and vegetables was linked to a 14 per cent reduced risk of death. 

     A report published by JAMA Internal Medicine has found that vegetarians live longer because of their diet.  They found a reduction in death rates for people eating vegetarian diets compared with non-vegetarians in a study of more than 70,000 people.  Over a six-year period, vegetarians were 12 per cent less likely to die from any cause.  

    It is thought the benefits come from lower blood pressure and improved cholesterol levels in people eating ‘good’ fat diets based on vegetables, whole grains and fruit. A vegetarian diet is associated with a higher intake of fibre, folic acid, vitamins C and E, magnesium, healthy fats and phytochemicals which have a positive influence on reducing the risk of some cancers and heart disease. 

    It is important to remember to get enough protein with a vegetarian diet and it is very easy to do if you know what to look for. My recommendation is to have some good quality protein like eggs, quinoa, tofu and nuts and seeds and pulses. Making sure you have a good serving of protein with each meal is what you’re aiming for. It can be more challenging to get enough omega 3 fat in your diet because it’s predominantly in fish so a vegetarian diet needs to be rich in walnuts, chia seeds, flaxseeds and hemp.

    Are you aware of more people becoming vegetarian, vegan and part-time vegetarian?

    In my clinic more of my patients are becoming semi-vegetarian and still eating some oily fish because of the benefits and also eggs because they are a first-class protein but cutting out meat and poultry. 

    What nutrients might you be deficient in if you eat a plant-based diet (if any)? 

    None, if you eat a good variety with some animal protein included like yogurt.  If someone becomes vegan then there can be issues with B12, calcium and iron.

    What nutrients will you have in abundance by eating a plant-based diet?

    Definitely the antioxidants which are found in all the brightly coloured fruit and vegetables.  We used to be told to ‘eat our greens’ but it is better to ‘eat a rainbow of fruits and vegetables’ because different antioxidants are found in differently coloured foods. For example, green leafy vegetables, berries, carrots, beetroot and so on, all contain different antioxidants.

    When avoiding animal-based products what are the best sources of protein?

    Go for quinoa, nuts, seeds and beans.

    And of iron?  Non haem iron is found in plant-based food and haem iron is found in animal foods.  Good non haem sources of iron are beans, nuts, sprouted beans, cereals and green leafy vegetables. Vitamin C helps to increase the absorption of iron.

    And vitamin B12?

    Because vitamin B12 is found in animal foods then it can be more difficult for a vegetarian who does not eat eggs or dairy foods or for vegans who don’t eat any animal foods for them to get enough B12.  It will be in fortified foods and yeast extracts but people may need to take a vitamin B12 supplement.

    Do you have concerns about the rise of plant-based eating in the UK?

    No I think it is only a good thing as only about a third of adults eat the recommended 5 a day fruit and vegetables so any increase is going to be good.

    Do you feel people now (as opposed to 20 years ago, say) have many more products available to help them eat a healthy animal-free diet?

    Yes absolutely as 20 years ago we would not have access to vegetable proteins like quinoa or even the choice of plant-based foods we have e.g hummus, and the enormous choice of fruit and vegetables because they are shipped from all around the world.

    If someone is considering eating a diet focused on plant-based foods, what’s the healthiest way to do this?

    I would say to still include eggs and even fish if possible but put the emphasis on increasing plant-based foods but they also need to be whole foods especially with grains such as brown rice, porridge.  And people can have unhealthy plant-based diets because they are thinking of no animal foods and yet are living on white bread and lots of cakes and biscuits with added sugar. 

    If you would like to explore whether a consultation with an expert nutritionist at the Glenville Nutrition Clinic could help you, please contact us on 01892 515 905 or send us an email at reception@glenvillenutrition.com

    IBS Awareness Month is Here

    IBS is often called a ‘Cinderella illness’ because nobody pays any attention to it. Yet it affects the lives of 1 in 5 people with women being most commonly affected.   It is not only a major problem for those of you who suffer from it but it is also ranks as high as the common cold for people needing days off work to cope with it.  

    More women than men are diagnosed.  There isn’t enough research for a definitive answer as to why this is the case but it may be that women seek out a diagnosis sooner than men or that the effect of the female hormones is having an exacerbating effect on the IBS symptoms. 

    Irritable Bowel Syndrome (IBS) is an interesting condition because there is no test, scan or procedure that can say you have it. IBS is a ‘diagnosis of exclusion’ meaning that other problems like Crohn’s or ulcerative colitis (or other digestive problems) are ruled out first and so eventually you are left with the diagnosis of IBS.

    What causes IBS?

    Stress can be an underlying cause of IBS or it can be triggered by a gastrointestinal infection or food poisoning as research shows that you are twice as likely to develop IBS after having an attack of gastroenteritis.  And we now are travelling much more and further afield to more ‘exotic’ locations where the food hygiene may be very different from ours. 

    Research shows that taking a course of antibiotics can increase the risk of developing IBS by more than three times and again antibiotic use has increased over time.

    Sensitivity or allergies to certain foods have also been suggested as being the trigger for IBS and our food has changed completely over the generations with more prepared and processed foods, more fast foods with additives, preservatives, artificial colours and sweeteners.

    And for women there may be an interaction between the bowels and the female hormones because IBS symptoms can get worse during menstruation.

    The rise in IBS over the last few years relates to the theories around what causes IBS and one of these theories is that a stressful event such as divorce, accident or bereavement can trigger the onset of IBS and we are living in much more stressful times, especially during these last few years of uncertainty and anxiety.

    Symptoms of IBS

    Not everyone gets the same symptoms, but the most common ones include:

    • Abdominal discomfort/pain/cramps or spasms
    • Diarrhoea
    • Constipation
    • Alternating constipation or diarrhoea
    • Bloating
    • Gas/flatulence and rumbling noises in the intestines
    • Heartburn or indigestion
    • Nausea
    • Relief on passing stools
    • Frequent toilet visits – both for passing urine and well as bowel motions
    • Tiredness and lethargy
    • Headaches
    • Sleep problems
    • Back pain
    • Period pains
    • PMS
    • Pain during intercourse for women

    Keep a food diary

    First have a look at what you are eating.  Keep a food and symptom diary so that you can detect any pattern to your symptoms. You want to keep an eye out for foods that trigger symptoms, but you may also discover that there are certain times of the day which are worse, maybe when you are tired or that your symptoms are linked to regularly stressful aspects of your week.

    The diet now suggested for IBS is the FODMAP diet which originated in Australia and involves restricting certain foods that are highly fermentable in the large intestines. This is aiming to reduce many digestive symptoms including bloating, flatulence, cramping and diarrhoea i.e. those often associated with IBS.

    The FODMAP diet means restricting the intake of

    F – Fermentable

    O – oligo-saccharides (galacto-oligosaccharides and fructans) e.g. lentils, chickpeas, kidney beans, broccoli, and wheat  

    D -Disaccharides (lactose) e.g. milk, yogurt, soft cheeses

    M – Monosaccharides (fructose) e.g. apples, pears, honey, fruit juices

    A – and

    P – Polyols (sorbitol and mannitol) e.g. xylitol, stone fruits

    Natural remedies for IBS

    A good combination of herbs can be helpful for IBS sufferers including peppermint oil, marshmallow, slippery elm, ginger, chamomile, artichoke, fennel, turmeric and liquorice. I use NHP’s IB Support in my clinic.

    Ginger

    It has a number of benefits for IBS in that it can help to prevent indigestion, gas and bloating.  Ginger also acts as an anti-spasmodic and it relaxes and soothes your intestinal tract. It is also known to reduce anxiety which for some people can worsen gastrointestinal symptoms.

    Slippery Elm

    It helps calm and soothe the digestive tract by coating the lining of the intestines to reduce irritation and to calm the inflamed mucous membranes in the intestines.  Slippery elm has this calming and soothing effect because it contains mucilage which becomes a gel when combined with water.

    Slippery elm is good for both constipation and diarrhoea as it can add bulk to stools if you have diarrhoea and to soften the stools if you are constipated.

    Marshmallow

    Like slippery elm, marshmallow contains mucilage which can reduce irritation in the digestive system and can form a protective coating over irritated and inflamed intestinal mucosal membranes so it is good for all the symptoms associated with IBS.

    Liquorice

    It can help to heal the irritated surfaces of your intestines and also has an anti-spasmodic effect so lessening abdominal cramps.  Licorice has been shown to help with IBS especially when combined with slippery elm.

    Chamomile

    It can reduce spasms and control ‘nervous’ reactions in the gut making it less sensitive to food and other triggers.  It also has an anti-inflammatory effect and can improve peristalsis (the muscular movement of the stool through your intestines).

    Fennel

    It helps prevent and relieve flatulence, as well as soothing the digestive tract and reducing cramps and spasms.

    Peppermint

    This herb has had the most research in terms of its effectiveness for reducing IBS symptoms.  It can eliminate or reduce spasms, bloating, trapped wind, constipation and diarrhoea.

    Turmeric

    It has significant anti-inflammatory effects throughout your body and has been shown to help 66% of sufferers relieve the symptoms of IBS.

    Artichoke

    Has been shown to reduce the symptoms of IBS by over 25%.  People using the extract showed a significant shift away from bowel movements which were alternating constipation/diarrhoea to a more normal pattern. 

    Research has also been mounting over the years to suggest that probiotics can be extremely beneficial in helping with IBS.  Scientists think that probiotics work for IBS because they are now suggesting that IBS could be caused by an imbalance in bacteria within the gut, the effects of having a gastrointestinal infection, having a small intestinal bacterial overgrowth or an overactive immune function in the gut and probiotics can help with all these possible causes.

    Lifestyle Recommendations

    Of course, it is vital to look at the physical causes of IBS and to address these using diet and supplements, but it is also important to look at the psychological side too.  Your mind and body are very much interconnected and this is particularly the case when it comes to the digestive system, as it is so sensitive and responsive to feelings and emotions.  

    Scientists talk about us having two ‘brains’, one located in your head and the other in your gut where you have a nervous system (called the enteric nervous system) located in the sheaths of tissue lining the oesophagus (food tube), stomach, small intestines, and colon.  Did you know you have more nerve cells in the gut than in the spinal cord.  This nervous system in the digestive system responds to emotions and stress in the same way as the brain and its tissue is filled with same neurotransmitters found in the brain.  Scientists talk about the ‘brain-gut axis’ because it is like there is a direct line between the two and the messages can go either way, brain to gut or gut to brain.

    The way you think and feel can upset your gut but it also means that how your gut reacts to things can also affect how you think and feel.  The best approach, therefore, is to tackle this from both sides at the same time. 

    Chew Well

    The first part of digestion happens in your mouth and how well the rest of the journey goes that follows depends on what happens in your mouth The digestive enzyme amylase which is present in your saliva helps to break down carbohydrates so if these are broken down more efficiently in your mouth, when you chew your food, you are going to get less fermentation lower down in your digestive tract. It’s important, therefore, that you chew your foods well.

    Embrace the concept of ‘mindful eating’, that is take your time when you eat and savour the flavours and textures of your food.  Try to avoid unconscious eating, where you are concentrating on something else rather than the food.  A good example of this is eating in the cinema, where you can get through quite a lot of food and drink and not even really be aware of it, as you mechanically pop food into your mouth while you stare at the screen.

    Also, try not to gulp mouthfuls of air, so avoid speaking with food in your mouth full, as that can cause belching. Lastly, don’t drink with food.  You do not want to dilute those important enzymes in your saliva, so allow 30 minutes before or after a meal before you drink.

    To book an appointment to discuss your sysmptons and how we can assist in reaching your health goals, please click here.

    For more information on IBS read here or for more information on the recommended Digestive Test, click here.

    April is Stress Awareness Month

    April is Stress Awareness Month

    In today’s world, stress seems to be something that everyone deals with regularly – what are the common symptoms of your stress?

    Millions of years ago, our bodies were designed to react quickly to danger.  Like wild animals we were on constant alert so we could run or fight if threatened. When your brain thinks your life is in danger it stimulates the release of adrenaline and cortisol.

    This fight or flight response is incredibly clever and thoroughly efficient. It provides instant energy for 5-10 minutes allowing you to react swiftly to dangerous situations.

    When your brain thinks your life is under threat, it immediately stimulates the adrenal glands to release the hormones adrenaline and cortisol. 

    At this point a number of things happen in your body:

    • Your heart speeds up and your blood pressure rises
    • The clotting ability of your blood increases so you’ll recover more quickly if you are injured and start to bleed
    • Your digestion shuts down (there’s no need for it – you’re certainly not going to be eating a sandwich while your life is in danger) and the energy necessary for digestion is diverted elsewhere
    • Your liver immediately releases emergency stores of glucose into the bloodstream to give you instant energy to fight or run
    • Your immune system produces more white blood cells so you’ll be better equipped to fight foreign viruses or bacteria. 

    These days, many people live under chronic stress. But your body can’t distinguish between late trains, missed appointments, spiralling debt, infuriating work colleagues, family disputes and the truly life-threatening stress it gears up to challenge. So it reacts exactly the same as it’s always done. 

    The problem with many modern lifestyles is that stress (your ‘perceived threat’) is almost continuous and comes without the natural release that either fighting or fleeing might provide.

    There has also definitely been a rise in people seeking solutions for stress and anxiety over the last few years.  Because your sense of what is normal has been changing day to day, that can make you feel very anxious because what has been happening in the world is out of your control.

    Added to this uncertainty is the financial pressure of being worried about the cost of living crisis.

    And this can level of anxiety can affect what choices you make around your diet and also alcohol intake which can leave you stuck in a vicious cycle.

    How can stress affect us physically?

    The knock-on effects of continually being too stressed are enormous, physically and mentally.  They can include

    A tendency to gain fat around your middle

    Increased appetite

    Increased cravings for chocolate, sweets, breads, cakes, caffeine and alcohol (particularly any combination of carbohydrates and fats, such as chocolate and cakes because they are particularly high in calories)

    Slump in the middle of the afternoon, around 3 or 4pm when you know you are going to need a cup of tea or coffee and/or something sweet to get you through the afternoon

    Your immune system is low (you get frequent colds and infections)

    Headaches

    Nail biting or skin picking around the nails

    Mood swings

    Crying spells

    Aggressive outbursts

    Teeth grinding

    High cholesterol

    Blood sugar swings

    Digestive problems (such as bloating and flatulence)

    Chest pains – (you must see your doctor if you are getting chest pains but the effects of the stress hormones can mimic heart problems)

    Muscle aches and pains

    Shoulder and neck pain (stress hormones will keep certain muscles tense ready for fight or flight)

    Hair loss

    Irregular periods or no periods (your reproductive system is the only system your body can shut down without killing you, so when you are stressed your body may divert energy and resources away from your reproductive organs)

    Difficulty in concentrating or forgetfulness

    Depression

    Increased premenstrual symptoms (PMS)

    Slower metabolism (which makes it harder to lose weight in general)

    Low sex drive

    Tiredness but an inability to sleep well

    Tendency to get a second wind in the evening

    Waking up in the middle of the night, finding it hard to get back to sleep and then desperately want to continue sleeping in the morning when you should be getting up

    The link between stress and diet – how can eating cause more stress?

    Balancing blood sugar is essential in lowering stress because the crashes in sugar levels which happen through the day (due to going long periods without food and not eating the right foods) stimulates more adrenaline and cortisol to be released. This is because these stress hormones, apart from helping you to run away from a tiger can also mobilise your glucose (which has been stored as glycogen in the liver) back into the blood stream. This is why you can feel more jittery, irritable etc when blood sugar plummets!

    What can you do to help balance your blood sugar?

    • Eat every 3 hours
    • Include some protein every time you eat, i.e. fish, eggs, quinoa, tofu, beans, nuts and seeds and natural bio yogurt. This slows down the release of sugar and thus keeps levels more stable
    • Limit caffeine to one cup or avoid it if you can and never drink caffeine on an empty stomach because it is a stimulant and gets straight into the bloodstream and triggers cortisol release
    • Eat a serving of dark green leafy vegetables/salad daily
    • Snack on dried fruit (organic) and unsalted nuts and seeds
    • Replace white rice and bread with brown and wholemeal for fibre content and B vitamins

    This will stop those roller-coaster highs and cravings for sweet foods.  Because your blood sugar isn’t allowed to drop, your body will no longer have to ask you for a quick fix. As the blood sugar steadies, so will the mood swings. As your adrenaline levels reduce you will automatically start to happier and calmer inside.

    There is a test you can take to see just how stressed you are – what does that test involve?

    The best way to see how stressed you are is check your level of cortisol using saliva.  Cortisol fluctuates during the day, ideally being highest in the morning, as you start the day and lowest at night when you are ready to wind down and go to bed. 

    Is it possible to be addicted to stress?

    Yes some people can become addicted to stress and enjoy living on adrenaline.  You want to feel that ‘buzz’ all the time and your foot is always pressing down on the accelerator pedal.  But there will always be consequences in the long term because your body can’t keep going like that.  

    And your body will be suffering and is vulnerable. A major trauma, accident or bereavement could easily precipitate a complete collapse.  Something relatively small can be the last straw that tips you over the edge.

    Things like taking a holiday or switching off from technology can be quick fixes to minimising stress, but what are the long term practises that can help reduce stress for good?

    Make sure you are eating well and not missing meals.  Limit stimulants like caffeine and energy drinks as they will make you feel more stressed.  Have exercise even just walking as part of your daily routine.  Exercise helps releases neurotransmitters called endorphins which make us feel happier and calmer.

    Certain nutrients can be extremely helpful in helping to reduce stress and its impact on your health.   These include the B vitamins especially B5 for stress relief and energy, magnesium – nature’s tranquiliser for relaxation and sleep, chromium for blood sugar balance, Siberian ginseng which acts as a tonic to the adrenal glands and  L-theanine for reducing stress and anxiety.  A good supplement I use in the clinic which contains all these nutrients plus more is NHP’s Tranquil Support.

    Delegate – try to let other people do things for you when you can.  It is a very female characteristic to try to do everything yourself because nobody can do it quite as well. 

    Put yourself first – it is important to do this at least some of the time otherwise by the time you have done everything for everybody else, there will be no time left.  Try to take time for yourself every day even 10 minutes – read a magazine, do a crossword puzzle, and build it until there is a proportion of every day when you do what YOU want to do. 

    Learn some relaxation techniques – This may be just listening to some soothing music, indulging in a hot bath with aromatherapy oils, taking a peaceful walk, yoga, meditation, etc.  You could also try learning a visualisation technique or learning to breathe slowly and deeply.

    Sleep

    Stress and sleep are inversely related; in other words, the less sleep you get, the more difficulty you will find in adapting to challenging situations. The more sleep you have, the less stressful everyday pressures seem.

    As a society we are sleeping less; the time we sleep each night has reduced from 9 hours to 7.5 hours since the 1900s.  One in three people are affected by insomnia which can be difficulty in getting to sleep and/or waking during the night and not being able to get back to sleep.

    Sleep is important for your health because it gives your body time to recharge its batteries and repair cells and tissue.   When you don’t get enough or good quality sleep, you can feel anxious and irritable and, of course, feeling tired.  

    Sleep nowadays is almost seen as a luxury because it means you can pack more into the day if you sleep less.  This might seem logical because you will have more hours awake but by depriving yourself of sleep, you may find that you are not as productive the next day and that lack of sleep will have long term consequences on our health. Not getting enough sleep increases your risk of type 2 diabetes, cancer, being overweight and Alzheimer’s.

    There are some very good traditional herbs that have been used for centuries to help with sleep problems.  These include valerian, chamomile, hops, lemon balm and passionflower.  Valerian has been shown to reduce the time it takes to fall asleep by 15-20 minutes and improve sleep quality. Chamomile has calming effects which decrease anxiety and help to initiate sleep. 

    Lemon balm has been used with stressed volunteers with anxiety disorders and sleep disturbances.  It not only helped them sleep better but also reduced anxiety.   Passionflower is helpful for sleep problems and when combined with valerian and hops was as effective as a mediation for insomnia at improving sleep quality.

    The amino acid l-theanine is really helpful for those who are ‘tired but wired’ where they are exhausted but as soon as their head hits the pillow their brain is very active and doesn’t allow them to fall asleep.  There has also been good research on tart cherries which has shown that these have helped people with insomnia increase sleep time by up to 84 minutes. There is a good combination I use in my clinics called NHP’s Advanced Sleep Support which contains all these nutrients.

    Taking deep breaths when someone is anxious can help them to feel calmer and more relaxed.  When a person shallow breathes, they are hyperventilating and that can make them feel more anxious.  Deep breathing helps to switch off the stress response.  

    Factoring in time for gentle exercise to walk outside in the fresh air is important to help reduce anxiety and people can even use walking as a form of mindfulness just to be in the moment and quietening the mind.

    Menopause Is Not An Illness It Is A Natural Event!

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    Menopause is not an illness. If you subscribe to the standpoint currently held by the conventional medical profession, you’d be forgiven for thinking it was.

    What is menopause?

    In conventional terms menopause and its symptoms are viewed as a disorder caused by falling hormone levels. So, by giving menopausal women hormones in the form of hormone replacement therapy (HRT), the deficiency can be corrected and we have a ‘cure’. This argument is supported by the supposed similarity between the menopause and diabetes. When insulin levels are insufficient to maintain normal blood glucose levels, then insulin is supplied from outside and the balance is corrected.

    But diabetes is different from the menopause in one important respect: diabetes is not a natural event. It is not expected that everyone will get diabetes; but all women will pass through the menopause. It is a natural stage in our lives and there is a wealth of scientific evidence that there are alternatives to HRT.

    Women in many other cultures do not experience the menopause as a crisis demanding medical intervention. Many of them simply do not suffer the physical and emotional symptoms that women in the West are programmed to accept as inevitable. In our society the focus of the menopause is one of loss. Women are programmed to dwell on loss – the loss of periods, the loss of the ability to create life, the loss of hormones, the problems of the ’empty-nest’ syndrome. In other societies, this time in a woman’s life is seen as one of gain, a time of great wisdom. A time when the emphasis shifts away from doing the chores, working in the fields, to the role of lawmaker and counsellor to younger couples, where maturity and experience make a significant and valuable contribution to the family and society.

    My approach is to take the menopause as a natural event. HRT is always there as the last resort, and it should only be used as such. Try the natural approaches first, and then assess whether you really do need HRT. The odds are that you won’t.

    Dietary changes

    A well-balanced diet is essential during the menopause as it enables the body to adjust automatically to the hormone changes.  Eating a good amount of fresh fruit and vegetables and also including phytoestrogens in the form of chickpeas, lentils, soya, kidney beans etc. is important.  Caffeine in tea and coffee etc. can bring on a hot flush for many women.  The same can apply to spicy foods and alcohol.

    Phytoestrogens

    Why is menopause experienced so differently around the world? Up to 85% of Western women will experience hot flushes compared to only 14% in some Asian countries.  As a result, scientists have been studying the benefits of phytoestrogens which occur naturally in certain foods such as soya, chickpeas, lentils. etc.

    Almost all fruit, vegetables and grains contain phytoestrogens in varying strengths but it is the isoflavones (one of the classes of phytoestrogens) that are the most beneficial kind.  They are found in legumes such as soya, lentils, chickpeas etc.

    Also pay attention to these points in your diet:

    • Stabilise blood sugar levels by reducing the amount of sugar and refined foods in the diet and eating little which helps to stop the mood swings etc
    • Reduce or eliminate caffeinated drinks such as tea and coffee which contribute to the blood sugar problem
    • Ensure a good intake of essential fatty acids from oily fish, nuts and seeds which help lubricate the joints, skin and vagina
    • Avoid soft fizzy drinks which contain high levels of phosphorus and increase the risk of osteoporosis by increasing calcium loss
    • Include a good intake of phytoestrogens in the diet from many sources and not just soya

    Vitamins and Minerals

    As well as eating a healthy diet, supplementation is beneficial during the menopause not only to ensure adequate nutrients for maintaining healthy bones but many can also help with the menopausal symptoms.

    A good quality multivitamin and mineral, designed for the menopause, should form the foundation of the supplement programme.  This multi should contain good levels of antioxidants and also calcium, magnesium, vitamin D and boron.  (The one I use in the clinic is called MenoSupport FROM www.naturalhealthpractice.com.) And then particular emphasis should be put on the following nutrients:

    Vitamin E

    This is an important vitamin to consider at the menopause. Research has shown its effect on reducing hot flushes and night sweats.  Vitamin E is also helpful for vaginal dryness.

    Vitamin C

    Not only is Vitamin C important for preventing illness but it also has specific benefits at the menopause. It can help with hot flushes and also helps to build up collagen which gives skin its elasticity and it is therefore helpful in the prevention and treatment of vaginal dryness.  It can also help retain the elasticity in the urinary tract and so prevent leakage or stress incontinence, which is common at the menopause. Collagen is also important for your bones.

    B Vitamins

    These are called the ‘stress’ vitamins because they are enormously beneficial when you are under a great deal of pressure. Symptoms of B-vitamin deficiency include anxiety, tension, irritability, lack of energy and poor concentration which are often symptoms associated with the menopause.

    Omega 3 fatty acids

    Signs of an Omega 3 deficiency are dry skin, lifeless hair, cracked nails, fatigue, depression, dry eyes, lack of motivation, aching joint, difficulty in losing weight, forgetfulness, breast pain – all symptoms that could be ‘blamed’ on the menopause. They need to be supplemented around the menopause because they can help with many of the symptoms. Furthermore, because they help to ‘lubricate’ the body in general, they can help with vaginal dryness.

    Herbs

    There are a number of herbs that have traditionally been used at the menopause.

    Black cohosh

    From all the published research, the herb that has the most dramatic effect on hot flushes and night sweats is black cohosh.  It was originally used by Native North Americans and is very effective in helping with hormonal imbalances.  It has a generally calming effect on the nervous system and as well as the hot flushes and night sweats and can be helpful with other symptoms include anxiety, tension and depression.

    Other useful herbs at the menopause include agnus castus, dong quai, sage and milk thistle.  It is better to get organic herbs where possible.  (I use a combination called Black Cohosh Support in the clinic see www.naturalhealthpractice.com.)

    Women can now live 30 to 50 years past the menopause stage and you want to live those years in good health and free from symptoms.  By eating well, taking appropriate supplements and exercising, your health will improve, which enhances the quality of your life.  Good nutrition together with the right supplements, enables the body to adjust to the changes at the menopause automatically and keeps the skin and hair soft, minimises aching joints and stiffness, slows the ageing process, controls weight naturally without dieting, maintains libido and helps to prevent osteoporosis, heart disease and cancer.

    Contact the Glenville Nutrition Clinic team to arrange a consultation with one of the Nutritionists.

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