Fresh Perceptions

01/03/2025

26/02/2025

I love to see snowdrops peeping out because for me they are the first sign of Spring! It seems they open and close their flowers depending on the sunshine. I did see them open a little some of the days this week 🙂! Snowdrops aren't just for Spring though - they contain a constituent called galanthamine which is used in medications to help symptoms of Alzheimer's Disease. Of course now galanthamine is manufactured synthetically, but it does show how wonderful nature is.

*Study here: Babashpour-Asl et al. (2023)
Therapeutic and medicinal effects of snowdrop (Galanthus spp.) in Alzheimer's disease: A review. Journal of Education and Health Promotion 12(1):128.

24/11/2024

As we age there is so much we can do to protect bone health. Osteoporosis is commonly regarded as a women's health issue, but one in seven men also suffer from the condition. To help with your bones consider weight bearing exercise at least four or five times a week; do strength training - yes it's not just for gym bunnies and gyms now cater for all ages. When you strengthen muscles you strengthen bones. Ensure also your diet is good with lots of green leafy vegetables for calcium and Vitamin K. Ireland being what it is, you will need to supplement during the Winter. And finally, avoid smoking, alcohol and excess caffeine. In particular avoid caffeine with meals as this may block absorption of calcium and iron.

21/11/2024

Have you every yo yo dieted only for the weight to come back on again? As nutritionists we know of this and it has been explained by the body getting used to being cycled through a normal caloried/restricted calorie cycle. As a result during the restricted calorie phase it downregulates metabolism in order to save energy, thereby making it harder to lose weight. However, a recent study has found that fat cells have a memory and it is this which makes it hard to lose weight if you are very overweight. Eating habits and being overweight changes markers on our cells and it is these that remember our weight and bring us back to it once the diet is over. What do the authors advice? Predictably not to be overweight in the first place as fat cells do not get replaced quickly and last for 10 years. As nutritionists we would say it is important to eat healthily, eat the rainbow, exercise, reduce stress (which can also cause weight gain) and get good sleep.

The study can be found here: https://www.nature.com/articles/s41586-024-08165-7

19/11/2024

I often recommend olive oil in the clinic for number of reasons - we need good fats in our diet; our brain requires fats to function correctly; our neurons need fats for conductivity and with ageing as we dry out, we need to "oil" ourselves from the inside out! When I ask people do they use olive oil, they say yes, extra virgin olive oil. However, did you know that is only part of the story. It is very important not only to get extra virgin olive oil, but also to get cold pressed. Olives need to be pressed to release the oil. Some companies use heat in this pressing, which unfortunately destroys some of the beneficial nutrients in the oil. We want oil that is cold pressed - it is true the pressing creates a little heat in itself, but we don't need extra heat applied. So when you're picking your olive oil for use in salads or to use cold, select the cold pressed version. Cold pressed is harder to find and you will pay between €15 - €20 for a bottle, but if you are looking after your health it is worth it.!

09/11/2024

It's so mild at the moment the Evening Primrose in my garden is still blooming. I have also seen it growing wild when out and about. I know it is climate change, but it does cheer me up a little to see the yellow flowers!

08/11/2024

It's a bit gloomy today, but if you can get out into the mountains over the weekend, nature is showing off its warm Autumn colours and is really beautiful at the moment. To whet your appetite and get you out there, here are a two shots I took recently!

01/11/2024

With thanks to - the age you peak at everything 😄😄

30/10/2024

When you consider fitness many people always think about running. In the clinic I generally try to get people to do what they enjoy, whether that is walking, swimming, running, dancing, gym, cycling, tai chi, yoga or anything else. Each activity has its own benefits in terms of aerobic capacity and muscle strength, but they are also important for flexibility, agility and balance, often forgotten aspects of fitness. I came across this study which looked at balance and had people stand on both feet with eyes open; on both feet with eyes closed; on the non-dominant leg with eyes open, and on the dominant leg with eyes open. The tests were 30 seconds each. The researchers found standing on one leg and specifically the non-dominant leg showed the most decline with age. Balance is very important as we age as poor balance increases the risk of falls. So test yourself now regardless of your age. Can you stand on one leg for 30 seconds? What about the non-dominant leg 🙂
Study here: https://www.sciencedaily.com/releases/2024/10/241023171600.htm?utm_source=substack&utm_medium=email

28/10/2024

Every day we hear more evidence of the importance of sleep. Sleep helps not only in recovery, but also allows the brain carry out essential housekeeping functions. This latest study suggests poor sleep is linked to nearly three years of additional brain aging and that this can start happening as early as middle age. In the clinic I often see people with sleep problems and there is so much we can do to help, using a combination of a personalised formula, lifestyle and diet. If you have a sleep issue, don't leave it - consider making an appointment and try a clinically prescribed formula and programme personalised to you.
Study is here: https://www.sciencedaily.com/releases/2024/10/241023171543.htm?utm_source=substack&utm_medium=email

27/10/2024

Do you suffer from IBS? The standard protocol recommended is the FODMAPs diet, which in my experience is very hard to follow and sustain. I have seen many people just miserable trying to follow it. Now new research has shown that simply cutting out sugar and starches is just as effective. Might be an easier option for you to consider. Remember though we all have individual responses to diet, so do consider a consultation to identify which specific foods cause the problem. We will work with you to heal the gut and hopefully get you back to a place where you can have even those problem foods occasionally without an issue.
Here is the study if you are interested in reading it:
https://www.sciencedaily.com/releases/2024/09/240917130329.htm?utm_source=substack&utm_medium=email

25/10/2024

Good luck to everyone running the marathon this weekend. Remember to hydrate. This latest study finds that cramps (which hopefully you won't get) are more due to dehydration than anything else. Best of luck 🍀🍀
https://www.sciencedaily.com/releases/2024/10/241023131204.htm?utm_source=substack&utm_medium=email