Wellbeing with Jacquie Dale

www.realnutrients.co.nz

Breast practice

Fish oil is not just good for the heart. Researchers at the Cancer Research Centre in Seattle have published a study showing that regular use of fish oil supplements helps reduce the risk of breast cancer. The study involved 35,016 postmenopausal women over six years, plus it’s the first to demonstrate a link between the use of supplements and a reduction of breast cancer. Regular use of fish oil supplements, which contain high levels of EPA and DHA, was linked to more than a 30 percent reduced risk of the most common type of breast cancer. Look for a supplement that is laboratory tested and certified to be 100 percent free of mercury and other contaminants.

Sweet talking

Less than 15 percent of your energy intake is the most agreed-upon amount. Sugar is an anti-nutrient and research at Monash University has discovered that a diet high in sugar damages certain cells in the brain that switch off hunger. Dr Zane Andrews a neuroendocrinologist says that people in the age group of 25 to 50 are most at risk. “A diet rich in carbohydrates and sugar, that has become more and more prevalent in modern society, has placed so much strain on our bodies that it’s leading to premature cell deterioration,” Dr Andrew said. Carbohydrates are vital in the diet so try not to get too caught up in the low-carb movement. The trick is to choose healthy carbohydrate choices and to eat them regularly over the day. Refined carbohydrates such as white bread, biscuits and even beer, release sugar (glucose) rapidly. This leads to high blood-sugar levels, more chance of storing calories as fat and more chance of hunger pangs soon after eating.

You must remember this

Growing evidence suggests that food flavonoids and omega 3s exert positive effects on pathways in the brain that support memory and cognitive performance. Flavonoids are plant antioxidants that give fruits and vegetables their vibrant colour. Omega 3s are the essential fats found in oily fish, nuts and seeds and fish oil supplements. Besides antioxidants and flavonoids, there are more than 27 vitamins and minerals that our bodies rely on to stay healthy. In particular, iron is necessary to carry oxygen to the brain. A lack of B vitamins and folic acid can cause irritability and confusion. To boost your memory, eat a variety of colours like dark leafy green vegetables, carrots, pumpkin, apricots, prunes, plums, peas, beans and legumes. Organic is best. Studies have shown that a high intake of vegetables is associated with lower incidences of age-related memory decline.

Fact chances

If you’re serious about monitoring your health, finding out your body-fat percentage is the real way to go. Height to weight tables and BMI charts don’t take into account the difference between fat mass and lean mass. Keeping your body-fat within a healthy range is an important health goal and to do that you need to keep tabs on your body composition. When you jump on the scales, fat is one of the lightest tissues you are weighing and your weight is only a small part of the picture. Fat is essential, women need to carry 10-15 kilos of fat and carry between 17 – 27 percent of their weight as fat. Women carry more body fat than men for reproductive purposes (breasts and hips). A very easy method to check your own level of fat is to measure your waist. Aim for a waist measurement that is half your height or less.

Wet watchers

Researchers from the Virginia Tech College of Agriculture and Science conducted a 12-week study to demonstrate water’s ability to promote weight loss. Professor Brenda Davey found that dieters who drank two glasses of water before meals consumed up to 90 fewer calories during each meal and lost more weight than dieters who did not increase their water intake. Water will keep your body systems, including metabolism and digestion, working properly and give you the energy necessary for exercise.