diet

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Chia Seeds – Find out more about this amazing Superfood


Chia seeds

Chia seeds

As many of you will know I’m rather partial to what are called superfoods.  While, it seems, there is no formal definition of Superfood the terms is, typically, used to describe foodstuffs which have a high nutrient value.  Therefore offering greater health benefits than the run of the mill stuff we often eat.

In fact superfoods are still a bone of contention in our house.  My wife claims I secretly grated broccoli, which she hates, on her food while she was pregnant with our first child.

For more background on superfoods please have a look at https://patienttalk.org/?p=276 .  It includes links to pro and anti superfoods discussions.

But to return to the point of the blog.  Last week my wife returned home brandishing a copy of a magazine which gave a recipe for a dish which included something called chia seeds.  Which, according to the article, were superfoods?  “What on earth are Chia seeds?” I exclaimed.   To which I received the traditional “search me” look.

So I decided it was my duty, as a healthcare blogger, to find out more about the health benefits of chia seeds.  Indeed in America the chia craze has been going for a few years but it seems that Europe is about to catch up.

Chia is a member of the mint family which grows in Latin America.   Apparently   it was  a staple of Aztec and Mayan cooking. However it is the seeds themselves which are of particular interest.  Chia seeds contain:-

a)      More Omega 3 fatty acids than salmon.

b)      A great source of antioxidants.  You can read up on antioxidants here https://patienttalk.org/?p=252

c)       Very high in dietary fibre

d)      A source of calcium and iron and a number of B vitamins

e)      May lower cholesterol and help prevent heart disease

Chai seeds are often used by athletes and a table spoon of the seeds has been described as the equivalent of a smoothie of salmon and spinach.

So how do you take it?  Well it is a common addition to smoothies and health drinks.  Have a look at https://patienttalk.org/?p=638 for more info.

The downside of chai seeds is the cost.  But if they take off we can only hope it will come down.

In fact today is going to be the first time I’ve tried chai seeds.  I’ll be using this recipe for BLACK BEAN SOUP WITH SUPER CHIA GARNISH for Stylist Magazine which can be found here http://www.stylist.co.uk/life/recipes/black-bean-soup-with-super-chia-garnish.  Once we have tried it I’ll give you an update.  Given that I love black beans I’m sure I’ll be a fan.

If you have used chia seeds it would be great if you can tell us how you found them using the comments box.  If you have any recipes then please share them as well

Many thanks in advance.


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Vitamin and Food Supplements – Have you ever tried them? Do they work?


Vitamin and Food Supplements

Vitamin and Food Supplements

A couple of days ago my wife returned from a trip to the local pharmacist “bearing gifts”.

She had just pauperised us with a collection of what I’m told are referred to as cleansing products.  Does anyone use soap anymore?

The gifts in question (pictured top hand right of this blog) were a series of vitamin supplements.  So I’ve decided to try them out to see what happens.    In other words I’m doing it so you don’t have to.

I’ll update you along the way to tell you if I feel any different.   Given that I’m on my annual detox regime that could be a moot point.

The first one I’m starting with tells me that it “contributes to the normal functioning of the heart”.  I will take it in a couple of hours’ time before lunch.  And let you know what happens.

I have to say that I’ve yet to be convinced of the value of food and vitamin supplements as opposed to a balanced diet.  But lots of people swear by them so I should find out more.  That being said I’d recommend you check out our previous blogs on various different vitamins that you can read here https://patienttalk.org/?tag=vitamins.

I’m interested in your views on vitamin and food supplements.   It would be great if you could share your thoughts and opinions using the comments box below.

a)      Have you ever used a food or vitamin supplement?

b)      What was the supplement, how did it work and how effective was it?

c)       Would you recommend supplements to others?

d)      Do you use any other types of complementary medicine/health products?

Thanks very much in advance for your help


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Do we need to reduce the amount of sugar added to our food? Take our poll!


Sugar

Sugar

This morning I was listening to the radio when a piece was aired on the BBC which announced that a “campaign group has been formed to reduce the amount of sugar added to food and soft drinks in an effort to tackle obesity and diabetes in the UK.

Action on Sugar has been set up by the team behind Consensus Action on Salt and Health (Cash), which has pushed for cuts to salt intake since the 1990s.

The new group aims to help people avoid “hidden sugars” and get manufacturers to reduce the ingredient over time.

It believes a 20% to 30% reduction in three to five years is within reach.”   You can read more about the new group and their aims at the BBC’s site here http://www.bbc.co.uk/news/health-25650352.

This set me thinking.  Is it really the job of government and NGOs to insist/nudge producers and consumers as to how much sugar in our diets?   So I thought I would run a poll of our readers to find out if they felt that there was a need for such a reduction.

You can find the poll below.  If you have any further comments to make please feel free to use the box below.

 



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Osteoporosis. An interview with an older patient about her new treatment options, exercise and use of dietary supplements!


Welcome to the latest in our ongoing series of PatientTalk.Org interviews.  Today we are

Osteoporosis

Osteoporosis

interviewing Elizabeth a 75 year old woman living in London, England who has been lucky enough to get a wide range of treatments which allow her to live a full life with Osteoporosis.  It is also worth mentioning that she suffers from Osteoarthritis.

We hope this interview will give you an idea about some of the options which are becoming more and more available to osteoporosis sufferers.

PatientTalk.Org:- How long have you had osteoporosis and what are your main symptoms?

Elizabeth:  In fact I can’t give a clear answer.  Twenty years ago when I was going through the menopause I was told that I was on the cusp of being diagnosed with osteoporosis.  Ten years later I tripped and broke my wrist.  A second scan revealed that my bone density appeared to be still in the range of normal for my peer group.  However at this stage I was given calcium and vitamin D tablets on a daily basis (which I still take).  Another ten years passed and I tripped once again running up some stairs and fractured the other wrist.  At this time  I was told that there was no point in another scan as two low-impact fractures at my age equalled osteoporosis.  I had been told that walking would help to maintain and strengthen my lower body bone density.  So I try and walk for at least one hour every day.

PatientTalk.Org:  So apart from the calcium and vitamin supplements what other treatments have you been offered?

Elizabeth:  Because I was aware that I’d lost a lot of upper body strength,  for example undoing jars became a real chore,  due to the broken wrists and open heart surgery which took place 25 years ago, I wanted some form of exercise which would improve my situation.  I was told by a friend that she was following a course of Nordic walking and this seemed to be the answer.

I contacted the local health service who were very helpful and invited me to a set of tests and check-ups to ascertain my suitability for a Nordic walking course.

They were happy for me to start the course but beforehand they wanted me to do a course of bone density exercises.  These took place at a course of  eight weekly sessions.  They consisted of a warm up, a series of about 10 different exercises each of 2 minutes, followed by a cooling down session.  They were supervised by exercise specialists who were extremely supportive.

During this course I learned of another 8 week course in Gold Zumba.  That is a type of Zumba more suitable for older people.  I’ve now been on the course for around 4 weeks.  And enjoy it.

PatientTalk.Org:  So what actually is Zumba?

Elizabeth:  I think it can be described as some form of dance which can be used as a fitness programme as well.  We are taught by a qualified instructor who specialises in Zumba as a therapy.  For me the combination of exercise with music means that I’m pushed just a little bit harder than other types of exercise.  This is good for co-ordination of the body and, in fact, my brain.  Zumba is great for balance as well.

PatientTalk.Org:  So have you noticed any improvements?


Elizabeth: This is difficult to say.  In fact it is not my main objective.  I am really looking to maintain my current body strength and flexibility.  I notice that as each session goes on that I’m more flexible and my balance is much better.

And I’m now in a position to start Nordic walking.

PatientTalk.Org: Are you using any other treatments?

Elizabeth:  I have now started a 3 year course of biannual subcutaneous injections for my osteoporosis.  There are other treatments but it was felt that my digestive system was not suitable for them.

PatientTalk.Org: What sort of medical education / advice were you give?

I was invited to a series of talks at either the hospital or local health centres by osteoporosis experts in

a)  General information about osteoporosis

b) Exercise and osteoporosis

c)   Diet and osteoporosis

PatientTalk.Org:What did you learn about diet and osteoporosis?

Elizabeth:  Apart from information about foods and drink which are particularly good for sufferers of osteoporosis which include dairy, lentils, fish and some vegetables,  we were advised that there were certain circumstances in which it was more efficacious to take the supplements.   These were not explained to me by my normal Doctor.    Indeed the supplements documentation contains only limited advice.  The lectures I attended however provided me with far clearer advice.  What concerns me is that many other people with osteoporosis are not getting the full benefits of the supplements they are taking.

PatientTalk.Org:Thanks very much for this.  Very useful for us and our readers.

So over to you.  What do you think of Elizabeth’s story?   It would be great if you could share your thoughts in the comments box below.  You might want to think in terms of the following questions:-

1) How long have you been diagnosed with  Osteoporosis?

2) What sort of treatments have you had and how effective have they been?

3) What sort of support did you receive in terms of education about the condition?

4) Do you feel you have been well advised regarding the use of supplements?

5) What sorts of exercise do you take for your osteoporosis?

Many thanks in advance!

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Cancer prevention – some lifestyle tips to lower the risk of contracting cancer.


As you may know cancer rates seem to be dropping in the UK, at least.   In 2009, according to the

Rosie the Riveter

Rosie the Riveter

NHS web site nearly 160,000 were diagnosed with some kind of cancer.

There are, of course, a huge variety of factors which contribute to the development of any given cancer.  However quite a number of cancers (perhaps nearly 50%) can be impacted by environmental factors.  The aim of this blog is to look a few key changes in lifestyle that may assist in preventing these cancers.

I bet you can guess the first one?

  1. Yes that is right – stop smoking tobacco.   90% of lung cancers are smoking related and account for up to 25% of the UK’s cancer deaths.  Also stop people smoking in your house.
  2. Diet.  A healthy diet is recommended anyhow but keep in mind the following:-

a)      Eat at least five pieces of fruit and vegetables each day

b)      Where possible buy wholefoods (such as brown rice) over “white” or processed alternatives.  I have to say that whole-wheat pasta has improved a lot in the last ten years so check it out.  The fibre in wholefoods  can help with the prevention of bowel cancer

c)       While protein is important you may wish to lower the amount of red or processed meat you eat.  Under 100 grams per day has been advised

  1. Cut down on the amount of alcohol you drink.  A couple of beers is about the most you should have each day.  Cutting down on alcohol means that you limit the chances of developing a wide range of cancers including bowel and liver cancers.
  2. Keep out of the sun.  Try and limit your exposure to direct sunlight to minimise the chances of developing skin cancer.  You may also want to use sun creams.  This is particularly an issue for those brought up in the tropics.  My wife comes from Queensland and she developed basal cell carcinoma in her early forties due to sun exposure as a child.
  3. Finally a reasonable exercise regime.  Obesity can increase the chances of you developing cancers such as breast cancer and cancer of the pancreas.

Of course a lot of these ideas apply to wellness generally not just the prevention of various cancers.  There are a number of anti-cancer diets available, though I cannot comment as to how effective they are.

It has also been suggested that stress can effect cancer development so my suggestion is “Be Happy”

Finally have you anything to add to this list.  It would be great if you could add your suggestions (and links) to the comments boxes below.

Many thanks in advance