Rise Nutritional Medicine

25/01/2024

I love cheap easy food based interventions. 5-6 prunes a day. An easy, tasty way to preserve bone density, while also being a great way to support gut health as they are high in fibre.

Also an excellent way to satisfy a sweet tooth 😊

Don’t forget to keep exercising to help maintain bone density!

https://www.facebook.com/share/p/a2bxC2oTxdJJgcqZ/?mibextid=WC7FNe

A study published in the American Journal of Clinical Nutrition revealed that daily prune consumption preserved bone mineral density (BMD) at the hip and protected against increased fracture risk in postmenopausal women.

Researchers from Pennsylvania State University conducted a 12-month randomised controlled trial to test the effects of daily consumption of 50 g (5 to 6 prunes) and 100 g (10 to 12 prunes) of prunes on BMD in 235 postmenopausal women. Results indicated that women who consumed 50 g of prunes a day for one year maintained hip BMD while those in the control group who ate no prunes lost significant bone mass at the hip. There was a very high dropout rate in the 100 g group, indicating that consuming this amount daily is probably not practical for most women.

Further, hip fracture risk increased in the control group while those who consumed both 50 and 100 g of prunes experienced no increase in hip fracture risk.
“Our data support the use of prunes to protect the hip from bone loss post menopause. Indeed, these data may be especially valuable for postmenopausal women who cannot take pharmacological therapy to combat bone loss and need an alternative strategy”, said Principal Investigator Mary Jane De Souza, PhD, FACSM, Distinguished Professor, Pennsylvania State University.

Previous clinical trials in postmenopausal women have shown the promising effects that daily prune consumption can have on preventing bone loss. This new study represents a milestone in prune research as it is the largest clinical trial to date.

For more information see:
https://www.eurekalert.org/news-releases/960175

https://pubmed.ncbi.nlm.nih.gov/35798020/

18/09/2023

A healthy balanced diet is essential for the production of neurotransmitters that are responsible for regulating mental health.

Cofactors are vital compounds needed for enzyme function in the body. Several cofactors play essential roles in mental health by aiding neurotransmitter production. These neurotransmitters, like serotonin, dopamine, GABA, norepinephrine, and epinephrine, influence mood and cognitive function. Key cofactors for mental health include:

Vitamins: Vitamin B6, B9, and B12 are crucial for neurotransmitter synthesis. Folate and B12 deficiencies can lead to depression.

Minerals: Magnesium, zinc, and iron support neurotransmitter metabolism. Zinc deficiency is linked to mood disorders.

Amino Acids: Tryptophan and tyrosine are amino acids that serve as precursors to serotonin and dopamine.

Omega-3 Fatty Acids: EPA and DHA help brain cell integrity and neurotransmitter function.

Antioxidants: Vitamins C and E, along with glutathione, protect brain cells from damage.

CoQ10: Generates energy in brain cells and may benefit mood.

SAMe: Supports serotonin and dopamine production, used for depression.

Choline: Essential for acetylcholine synthesis, impacting memory and cognition.

A balanced diet rich in these cofactors supports mental health, but supplements may be needed in specific cases. Keep in mind that mental health is complex and influenced by various factors. Consulting a healthcare professional is essential for tailored advice.

04/08/2023

I love reading new research and I thought that I would share this one with you as it's fascinating and novel. Plus it is a very contentious area of health - IS SOY HEALTHY OR NOT?

Research suggests that soybean oil consumption may trigger gut inflammation and promote the development of ulcerative colitis, a type of inflammatory bowel disease. I have attached the article below for a more in-depth exploration of how a diet high in soy oil may be linked to gut inflammation.

Soybean oil is the second most consumed oil worldwide after palm oil. It is used in processed foods such as commercially baked goods, margarine, mayonnaise and salad dressings.

TO EAT SOY OR NOT TO EAT SOY, that is the question? The topic of soy has sparked much debate in the health community due to its high phytoestrogen content. Numerous studies have been conducted globally to examine the correlation between soy and its impact on hormones, cancer, cardiovascular health, thyroid function and menopause. The results have been varied, leading to ongoing discussions in both public and medical spheres.

With no conclusive evidence for or against how do we decide? This is where my love of whole foods, unprocessed, in their natural form, comes in. The traditional use of soy in Asian cultures such as whole soybeans, tofu, tempeh and soy beverages made from whole soybeans has shown many health benefits in observational studies.

The Cancer Council of Australia recommends moderate consumption of soy foods (one to two serves a day). One serve is one cup of soy milk, 1/2 a cup of tofu or tempeh, or or 8-10 grams of soy protein.

My recommendation is to consume soy in moderation and stay away from highly processed forms.

Eating too much soybean oil, widely used in processed foods, could drive conditions like inflammatory bowel disease and leaky gut.

31/07/2023

The key to success of any kind is taking the first step and then every little step after that. Start with what you can do right now, today.

06/07/2023

If you experience anxiety, find calm through these 10 natural remedies. Chamomile, exercise, and sleep may help relieve your anxiety.

06/07/2023

16/04/2023

It’s a perfect time of year to be out in the garden 🌺 ❤️

10/04/2023

06/03/2023

The fructose found naturally in fruits is packaged with fiber and antioxidants, which may help to explain why people experience positive health benefits when they eat fruits. Adding berries to a meal can help blunt an insulin spike from high glycemic foods, for instance. The fiber in fruits can help slow the release of the sugar, and fruit phytonutrients can help inhibit the transportation of sugar into our intestinal walls and bloodstream.

Similarly, the fat found in whole plant-based foods comes packaged with health-promoting nutrients, such as fiber and phytonutrients. Nuts can help lower cholesterol and oxidation, as well as improve our arterial function and blood sugar levels. Just a few small servings of nuts a week may increase our lifespan and lower our cancer risk. Removing saturated animal fat from our diet and substituting in avocados may lead to a significant drop in cholesterol and triglycerides. However, simply adding avocado without also reducing saturated animal fat intake does not appear to result in any benefits to cholesterol.

To see the research studies and to learn more, see the following videos on NutritionFacts.org:

"If Fructose Is Bad, What About Fruit?" at https://bit.ly/2nPCyZw
"How Much Fruit Is Too Much?" at https://bit.ly/3kGLPP4
"The Effects of Avocados on Inflammation" at http://bit.ly/2Mne3gy
"What Do Avocados Do to Your Cholesterol?" at https://bit.ly/3doONWs
"Nuts May Help Prevent Death" at http://bit.ly/2vLHaRm

26/01/2023