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WHY GOOD SKIN HEALTH IS CRUCIAL FOR GOOD HEALTH

by Shirley Ward, Nutritional Therapist C.H.Ed (Dip Nut Th), MBANT, MFNTP
(Published in www.yourdocmedical.co.uk, August 2010)

Our skin acts as a protective barrier, defending us from infection, dehydration, over-heating and radiation.  The skin also has an important eliminatory function; excreting ¼ of all waste/toxins from the body.  It is therefore crucial to keep this essential organ functioning as optimally as possible.

What does our skin need for good health?

• Vitamin C is very important for the skin because it is vital to the production of collagen (a key structural component of inner layer of the skin). Many of the symptoms caused by vitamin C deficiency such as bleeding gums, skin haemorrhages and poor wound healing are due to impaired collagen production
• Vitamin A helps to control the rate of keratinisation in the skin. In case of vitamin A deficiency, skin cells store excess keratin (a hard protein) and progressively lose their normal capacity. Keratin deposits can form around hair follicles, resulting in a rough texture to the skin (usually on the backs of arms and tops of the legs) in a condition known a follicular keratosis
• Essential Fatty Acids are the main structural components of the body's cell membranes. As our entire system functions on the basis of an interchange between cells, healthy cell membranes allow a greater flow of nutrients in and toxins out. EFAs also support the suppleness of skin, helping it to retain its youthful qualities. A deficiency in these vital nutrients can lead to numerous dry skin disorders, including eczema
• Zinc is needed for healthy skin cell production, repair and renewal. It can help to regenerate cells and aid with the healing of wounds, damaged tissues, skin sores and acne. It is a vital component of many enzyme reactions

From this we can easily see how a deficiency in any of the above vitamins and minerals can, over time, lead to skin health issues

Surely if we eat a healthy, balanced diet we should obtain enough of these skin-health nutrients?  Unfortunately the fast-paced diet and lifestyles of the modern world involve various factors that can reduce nutrient levels and inhibit absorption

So what can I do to keep my skin healthy?

• Stress is a key factor linked with reduced levels of vitamins A, C and zinc.  These nutrients can provide antioxidant protection from free radical production; damaging by-products of the stress process which are linked to premature ageing.  Less well-known stressors are dehydration and an excess of artificial stimulants (caffeine, chocolate and alcohol).  Try to reduce sources of stress in your life, where possible. Relaxing activities such as yoga, pilates and tai chi can have stress relieving benefits. Try to include fresh fruits and vegetables in the diet in order to replenish depleted antioxidants
• Don’t Smoke: As well as other well-known health issues, smoking prematurely ages the skin by reducing levels of vitamin C and zinc
• Water, Water, Water! Especially important during the hot summer months.  Our skin cells can’t function without adequate water and dry, dull looking skin can result.  We use up at least 1.5 litres daily and therefore need to replace at least this amount every day, plus extra in hot weather/when regularly exercising.  The high water content in crunchy salad vegetables and juicy fruits can also help boost water levels
• Good Fats = Good Skin: EFAs cannot be manufactured in the body and can only come from the diet, so including oily fish, avocadoes and unsalted nuts and seeds in the diet is also very important for healthy skin

• Latest research: Studies have shown topical application of Ellagic Acid may prevent both collagen destruction and inflammatory responses caused by UVB (from excess sun exposure) (1).  This may help wrinkles and inflammation associated with chronic UV exposure, though further human studies need to be carried out to substantiate this.  Dietary sources that are rich in these protective polyphenol antioxidants include raspberries, strawberries and walnuts.
• Nutrition is very important for skin care. What you eat is reflected on your face and body. Give your skin a fighting chance by incorporating the above advice into your diet and lifestyle.

References:

1. Turkoglu M, Sakr A.University of Cincinnati, College of Pharmacy, Cincinnati, USA.

6. D. A. Vattem and K. Shetty (2005). "Biological Function of Ellagic Acid: A Review". Journal of Food Biochemistry 29: 234–266. doi:10.1111/j.1745-4514.2005.00031.x.

“5 A DAY”: EASY WAYS TO ACHIEVE A HEALTHY START FOR YOUR CHILD

by Shirley Ward, Nutritional Therapist C.H.Ed (Dip Nut Th), MBANT, MFNTP
(Published in www.yourdocmedical.co.uk, June 2010)

Recent research by the World Cancer Research Fund (WCRF) warns that most children in the UK do not get enough of the vital vitamins and nutrients included in fresh fruit and vegetables. Overall just one in five eat the recommended amounts.

However, as far back as 1981 studies confirmed the link between low intake of plant based foods and many chronic diseases such as heart disease, cancer, diabetes and obesity (1-2)

But where did the advice come from to eat a specific quantity of fruit and vegetables?

This originally came from the World Health Organization (WHO), which is an agency of the United Nations that specialises in health. In 1991, following advice from a wide range of studies, they started recommending a minimum intake of 400g fruit and vegetables a day. One portion of fruit and vegetables is 80g, so five portions add up to 400g. For children, portion sizes differ depending on age and level of physical activity, but a rough guide is the amount they can fit in the palm of their hand.

Educating your child early on to consume their 5 a day of fruit and vegetables is an essential part of them helping to achieve good health. If you as a parent show a good example and eat a range of fruit and vegetables daily, will help encourage your child to think this is normal and incorporate easily into their diet.
Ensuring you all eat together and eat the same meals (assuming you eat “5 a day”!) will help encourage and educate them to accept fruit and vegetables as a normal part of each meal.

So why are fruit and vegetables so crucial for children’s health?

1. They contain a wide range of essential vitamins and minerals such as vitamin C found in a wide range of fruit and vegetables, especially berries, broccoli, fresh parsley and peas. This vitamin is needed for the bone building process, provides crucial protection against tissue and cell damage and for healthy skin and hair production (3-5)

B vitamins found in a wide range of fruit and vegetables, especially bean sprouts, green leafy vegetables, avocados, bananas and oranges. B vitamins play an important part in nervous system functioning (6) and energy conversion from food (7)

The mineral magnesium is needed for over 300 processes in the body, especially those for energy production and for reducing the risk of high blood pressure (8) Dark green leafy vegetables provide a good dietary source.

Many other health essential vitamins and minerals are supplied in fruit and vegetables. Ensuring your child consumes a wide variety helps to ensure they obtain these.

2. Fibre: this is found in the fibrous structure of fruit and vegetables and is essential for good health. Fibre balances the rate at which energy is released from food. This helps to ensure sustainable energy levels and avoidance of blood sugar imbalance, which is linked with low energy, mood swings and cravings for sugar-laden foods.

Food can only move efficiently through the digestive tract when it contains sufficient “bulk”; fibre provides this. Fibre promotes regular bowel movement; low fibre diets are linked with issues like constipation and an increased risk of bowel disease and diabetes (9-10).

Fibre is crucial for maintaining the health of the bowel and for promoting levels of beneficial bacteria that are located there. These bacteria carry out a range of vital health functions such as producing B vitamins, production of protective white blood cells and reducing levels of detrimental bacteria.

3. Weight Management: increasing fruit and vegetable consumption may help promote feelings of fullness and satiety, due to their water and fibre content (11) If children are kept feeling full for longer they may be less likely to reach for fatty/sugary foods to fill them up.

Do be aware potatoes don’t count towards the “5 a day” as these are classified as starchy foods. A colourful and nutritious alternative to try, which counts towards 5 a day is sweet potato; great either baked or as mash.

Tips To Encourage Children to Eat More Fruit and Vegetables:

• Start introducing these into their diet as early as possible; fruit and vegetable purees are a great start.
• Brightly coloured, crunchy raw vegetable sticks make great snacks e.g. cucumber, carrot, pepper and celery and can be served with a dip of yoghurt or cottage cheese
• Increase vegetable content in soups, casseroles, pasta sauces (pureed vegetables such as broccoli, carrots and courgettes can be added for fussy eaters)
• Have salad regularly as a side dish and within sandwiches. Make these fun by using a wide variety of salad vegetables; crunchy radishes and peppers are colourful additions. Making coleslaw with red cabbage, carrots and a handful of sultanas make an attractive, nutritious alternative.
• Breakfast ideas: Fruit smoothie: process 2 pieces of fruit i.e. strawberries and melon with natural yoghurt and a handful of oats (soaked overnight in water).
• Add a variety of berries to breakfast cereal
• Have colourful fruits/salad veg available near children’s play areas to attract them to snack.
• Get them involved with growing; cress, lettuce leaves and radishes are ideal to start with in a window box. If they’ve been involved in the growing, children tend to be keen to eat what they’ve produced!

(To reduce nutrient-loss avoid over-cooking vegetables, this also helps retain colour and texture. Cook in as little water as possible; steaming is a quick, healthy option).

Educating your child by introducing fruit and vegetables early on is a great way of improving their health for the future.

References:

1. Trowell H and Burkitt D, Western Diseases: Their Emergence and Prevention. Harvard University Press, Boston, MA, 1981
2. Trowell H, Burkitt D, and Heaton K, Dietary Fibre, Fibre-depleted Foods and Disease. Academic Press, New York, NY, 1985,
3. Leklem JE. Vitamin B-6. In: Machlin L, ed. Handbook of Vitamins. New York: Marcel Decker Inc; 1991:341-378.
4. Leklem JE. Vitamin B-6. In: Shils M, Olson JA, Shike M, Ross AC, eds. Nutrition in Health and Disease. 9th ed. Baltimore: Williams & Wilkins; 1999:413-422.
5. Levine M, New Concepts in the biology and biochemistry of ascorbic acid. New Engl J Med 314, 892-902, 1986
6. Healton EB, Savage DG, Brust JC, Garrett TF, Lindenbaum J. Neurological aspects of cobalamin deficiency. Medicine 1991;70:229-44.
7. Bottiglieri T. Folate, vitamin B12, and neuropsychiatric disorders. Nutr Rev 1996;54:382-90.
8. Joffres MR, Reed DM, and Yano K, Relationship of magnesium intake and other dietary factors to blood pressure: The Honolulu Heart Study: AM J Clin Nutr 45, 469-475, 1987
9. Chandalia M, Garg A, Lutjohann D, von Bergmann K, Grundy SM, Brinkley LJ. Beneficial effect of high dietary fibre intake in patients with type 2 diabetes mellitus. N Eng J Med. 2000; 342:1392-1398.
10. Taylor R. Management of constipation: high fibre diet works. Br Med J 1990; 300: 1063–4.
11. Gustafsson K, Asp N-G, Hagander B, Nyman M. Effects of different vegetables in mixed meals on glucose homeostasis and satiety. Eur J Clin Nutr 1993;47:192-200.

15 TIPS TO IMPROVE YOUR HEALTH
by Shirley Ward C.H.Ed (Dip Nut Th) MBANT, Nutritional Therapist
(published in Mosaic newsletter (www.mosaicequalities.org.uk), May 2009)

There are many factors in today’s lifestyle and diet that can work against good health.

Read on to see how making simple changes can improve your health:

Tip One: Regular Consumption of “Complex” Carbohydrates; these provide sustainable energy which fuels all the body’s processes. Good dietary sources are brown rice, oats, whole meal bread, brown pasta, green leafy vegetables, lentils, pulses and beans.

Tip Two: Reduce consumption of “simple/refined” carbohydrates such as white rice, white bread, white pasta, cakes, biscuits and soft drinks; regular consumption is linked with poor health. These foods provide little nutritional value and create energy highs and lows, which can lead to blood sugar imbalance and weight gain.

Tip Three: Regular Consumption Of Easily Digestible Protein; this provides the building blocks for the body and brain. Good dietary sources are chicken (organic or free range), tofu, game, nuts, seeds, beans, pulses and lentils.

Tip Four: Regular Consumption of “Good Fats (essential fatty acids)” such as oily fish, avocados, green leafy vegetables, olive oil, nut and seeds; these being needed for brain and cell functioning and contain anti-inflammatory properties.

Tip Five: Eat Local, Seasonal Foods wherever possible as these provide higher nutritional value than foods that have been transported thousands of miles from other countries in refrigerated containers, that reduce their nutritional content. Local foods tend to cost less and you are also helping to support local suppliers too.

Tip Six: Even better Grow Your Own if you can; get an allotment/join a garden share scheme if space is limited at home. You can’t get fresher food than the food you grow yourself!

Tip Seven: Eat Regularly To Avoid Energy Dips and for efficient brain functioning: the body can only receive energy from food. The brain uses 60% of energy obtained from food, so needs regular supplies to balance mood and maintain concentration.

Tip Eight: Always Eat Breakfast or at least a healthy snack in the morning; while sleeping the body uses up energy repairing itself, so this needs to be replaced. If you don’t eat for long periods of time the body thinks its starving. When you do eat it will store more food as fat for future energy reserves.

Tip Nine: Vary Your Diet: Your body needs to receive a wide range of nutrients, vitamins and minerals to maintain health. Many people eat the same foods week in, week out so fail to achieve this. Therefore try new foods and recipe ideas to increase the variety of food eaten.

Tip Ten: Chew Your Food Thoroughly; digestion begins in the mouth. Chewing food thoroughly helps the digestive system function more efficiently.

Tip Eleven: Moderate Meal Sizes. Large meals are hard to digest, use up more energy and put undue pressure on the digestive system.

Tip Twelve: Don’t Eat Late At Night: after about 8pm energy has been diverted away from the digestive system for repairing and replacing worn out cells. Therefore there simply isn’t the energy available to digest food effectively.

Tip Thirteen: Drink enough water! such an easy way to improve your health. The body is made up of 2/3rds water and uses up approximately 1.5 litres each day just through breathing, digesting food, perspiring and urinating. This needs replacing. Aim to gradually increase consumption to 1.5 litres daily.

Tip Fourteen: However, Avoid Drinking Too Much Fluid with Meals: a lot of fluid drunk with food can effectively dilute the digestive juices, so food is not digested effectively.

Tip Fifteen: Reduce Consumption of Stimulants such as tea, coffee, sugar, “refined” carbohydrates and smoking. These create stress in the body, cause energy imbalance and deplete levels of vitamins and minerals needed for good health. Tea, coffee and alcohol are also diuretics, which encourage further fluid loss from the body. Caffeine-free alternatives are rooibos (redbush) tea, valerian tea and a wide range of fruit and herbal teas.

By making small changes to your diet and lifestyle can therefore have a beneficial impact on your health.

DE-STIMULATE TO IMPROVE YOUR HEALTH

by Shirley Ward, Nutritional Therapist C.H.Ed (Dip Nut Th) MBANT
(Published in www.yourdocmedical.co.uk, April 2009)

To achieve good health the body needs to maintain homeostasis: the state where all its systems are working in balance. However, this delicate balance can be easily disrupted by regular consumption of stimulants such as tea, coffee, caffeine-containing soft drinks, alcohol and smoking. All these factors create a form of stress in the body and reduce health status.

Read on for some interesting facts:

Tea, coffee, alcohol and smoking all have the effect of "artificially stimulating" the body. Their stimulating effect augments the "fight or flight" response, causing rapid heart rate and breathing. This process requires a lot of energy. Stress hormones such as adrenaline and cortisol are produced, that release this energy from stores in the liver and muscles.

The hormone insulin is also involved in the stress response, increasing glucose entry into cells. Regular production of insulin in response to stimulants can lead to cells becoming un-responsive to its effects. High levels of glucose can cause damage to cells and tissues. Over time blood sugar imbalance caused by stimulant consumption can lead to weight gain, diabetes and cell damage.

To maintain homeostasis the body needs energy supplied in a controlled form, rather than the large amounts created by stimulants, which cause hormone and blood sugar imbalance.

Wounds heal slower when the body is stressed. Stress weakens the immune system, by depriving the body of key nutrients needed to protect the body.

Stress also causes energy to be diverted away from key areas in the body such as digestion and cell repair, diverting it to the heart, muscles and lungs so the body can fight or run.

The digestive system needs a lot of energy to work efficiently; the body is not designed to digest food when stressed, it simply doesn't have the energy.

Stress hormone production reduces levels of B vitamins, vitamin C, zinc and magnesium; B vitamins and magnesium are needed to maintain the nervous system and for energy production, vitamin C and zinc are key nutrients of the immune system. Regular consumption of stimulants can therefore lead to reduced energy levels, weakened immune system and low mood. Other areas of the body can also begin to malfunction are they are being denied these nutrients.

High levels of adrenaline and cortisol are toxic in the body. Ever experienced that "can't think straight/foggy head" feeling when stressed? cortisol can enter the brain and latch onto memory receptors.

Regular consumption of stimulants can prematurely age the body:

Toxic waste products of stress, called "free radicals", can damage cells and tissues and further deplete stores of antioxidant vitamins A, C and E and minerals zinc, which the body uses to protect itself against free radical damage.

If you're regularly over stimulating your body, levels of these protective vitamins and minerals reduce. Apart from protecting cells and tissue from damage by free radicals, these vitamins and minerals have key functions in the body. For example, vitamin A is needed for eye and skin health, vitamin C for the immune system and for iron absorption; vitamin E provides key protection against heart disease and stroke and zinc is needed for fertility and the immune system.

Therefore regularly consuming factors that create stress in the body can lead to a wide range of health issues over time.

Apart From Stressing My Body Why Is Smoking Bad For Me?

We all know smoking is not good for our health; as well as nicotine cigarettes contain highly toxic lead and cadmium. Cadmium can prevent zinc utilisation, leading to weakened immune system, compromised fertility and reduced antioxidant protection. These toxins cause extra detoxifying work for the liver.

These toxins irritate the lungs, which causes mucus to be produced, which is the body's way of protecting itself from irritation; hence smoker's cough/increased mucus; providing more work for the immune system.

Did you know smoking is linked to infertility in women and is linked to early menopause, by reducing oestrogen levels? This change in hormone levels is detrimental to bone health; smoking can reduce bone health by up to 25%. Women who smoke are at greater risk of developing osteoporosis.

Caffeine is not only contained in coffee:

Apart from coffee, caffeine is contained in soft drinks such as cola and many sports/energy drinks and chocolate. Caffeine can have a powerful effect on the heart muscles; drinking just one cup of coffee can produce an increase in blood pressure.

Caffeine increases production of stimulating hormones dopamine and adrenaline. The more caffeine you consume, the less sensitive the body and brain become to their effects, so you need increasing amounts of caffeine to produce them and achieve the same effect. Sound familiar?

Regular and decaffeinated coffees contain benzoic acid; a toxic substance, which is hard to excrete and causes extra work for the liver to neutralise before trying to remove it.

An innocent cup of tea: or is it?

As well as caffeine tea contains substances called Tannins. If drunk with food these can reduce absorption of iron and zinc from food by 50%. Iron is needed to transport oxygen around the body, low zinc status can compromise fertility and the immune system. Therefore regular consumption of tea, especially when drunk with food, can lead to nutrient debt.

Tea, Coffee & Alcohol Linked to Dehydration:

Tea, coffee and alcohol are also diuretics: they encourage fluid loss from the body. The body is composed of 2/3rds water. If levels drop a wide range of health issues can occur i.e. constipation, fluid retention, digestive issues and premature skin ageing.

Apart from making me drunk, how does alcohol affect my health?

We all know alcohol drunk in excess is not good for us; recommended daily amounts are 2 to 3 units for women and 3 to 4 units for men. Alcohol is a poison, causing additional work for the liver to neutralise before excretion.

As well as being a key detoxifier, the liver stores glucose for future use and balances hormone levels; if it becomes over-worked by detoxifying alcohol it can't carry out its other key functions effectively. The risk of liver disease rises in proportion to the amount of alcohol consumed.

Alcohol is closely related to another stimulant sugar, so has the potential to imbalance blood sugar levels. Alcohol contains no nutritional value and actually uses up stores of B vitamins, vitamin C and magnesium during its digestion. As with sugar any excess is stored as fat.

Alcohol is an "anti-nutrient", inhibiting nutrient digestion by reducing digestive juices.

What Can I Do To Improve My Health?

Ask yourself why you feel the need to stimulate yourself through consuming tea, coffee and smoking or why you need that drink of alcohol. If you identify and address what is causing your energy lows you won't need to artificially stimulate yourself. If you are eating the right kind of foods that provide energy in a sustainable form, then energy levels should improve. (See article on Obesity & Diabetes for explanation of energy balancing foods and how to improve diet.)

• GRADUAL reduction of stimulants (in order to avoid withdrawal symptoms), will certainly help to improve health by improving overall nutritional status, reducing the risk of high blood pressure, heart disease and blood sugar imbalance.
• Non-caffeine containing Alternatives to tea are redbush (rooibos) which is packed full of vitamins and minerals, valerian tea has well-known calming properties, white tea (although containing small amounts of caffeine also contains a range of antioxidant vitamins) and a wide range of fruit and herb teas. Alternatives to coffee are chicory/barley blends available from health food stores/some supermarkets.
• Re-hydrate: improve fluid levels that stimulants have reduced. Alternatives to tea and coffee suggested above will also help improve fluid levels. Aim to gradually increase water consumption to 1.5 to 2 litres (3 to 4 pints) daily (this is approximately what your body uses up each day).
• Improve antioxidant status: Increase seasonal dietary sources of protective vitamins A, C and E and mineral zinc by regular consumption of brightly coloured fruit and vegetables i.e. squash, sweet potato, carrots, fresh parsley, broccoli, turnips, brussel sprouts, avocado, olive oil, green leafy vegetables, un-salted nuts and seeds.
• Deep Breathing: This technique can be useful for de-stressing.
• Acupuncture/Hypnotherapy have been shown to be effective for giving up smoking.

Juicing: An Excellent Way to Boost Antioxidant Levels:

Juicing releases all the nutrients and enzymes contained in the fruit and vegetables and breaks down the fibre. These are therefore easily digested and an excellent way to top up antioxidant levels, providing good sources of vitamins A, C and zinc.
(A wide range of reasonably priced juicers are widely available to purchase and most are dishwasher safe)

Carrot, Apple, Cucumber & Ginger Juice:

2 large carrots
2 apples
½ cucumber
2 inch thick piece of fresh ginger

Wash all ingredients before juicing. Juice all ingredients, mix and drink! (drink within 20 minutes of juicing as enzymes can be easily destroyed by exposure to the air).

HOW YOU CAN REDUCE YOUR RISK OF OBESITY AND DIABETES
by Shirley Ward, Nutritional Therapist C.H.Ed (Dip Nut Th) MBANT
(Published in www.yourdocmedical.co.uk, January 2009)

A recent report by Foresight, written by 250 leading scientists, warns Britain's obesity crisis is so severe that it would take at least 30 years to reverse. If current trends continue, by 2050 fifty percent of adults and twenty five percent of children in the UK will be clinically obese. The report expects Type 2 diabetes to rise by seventy percent.

So people are becoming over-weight by eating too much? Well the good news is this isn't necessarily true. It's the type of foods you choose, not the quantity that can lead to weight gain.

Diets don't work!

Restricting food intake affects your metabolic rate (how the body turns the food you eat into fat). If your body perceives energy supplies are limited, it actually begins to store more fat. The key factor in regulating metabolism is keeping blood sugar levels balanced.

So what foods cause blood sugar imbalance that leads to weight gain? The main culprits are the excess amounts of sugar and refined carbohydrates consumed today.

There Is A Clear Link Between Increasing Weight & Type 2 Diabetes:

Refined carbohydrates and sugar are quickly broken down by the body into high levels of glucose, which causes blood sugar levels to rise. The body reduces levels by producing the hormone insulin, which transports glucose from the blood into your cells for energy, with any excess stored as fat. Excessive consumption of refined carbohydrates and sugar therefore leads to weight gain.

Refined carbohydrates cause the same detrimental effects on health as sugar; they both produce blood sugar imbalance. With high blood sugar levels the body turns excess into fat; with low levels you may become lethargic and experience cravings for refined carbohydrates.

Refined carbohydrates include white bread, pastries, white rice and pasta, cakes, biscuits and crisps.

The more refined carbohydrates you consume, the more blood sugar levels increase, leading to higher insulin levels. Excess insulin secretion causes the body's cells to become de-sensitised to its effects. Over time cells become so unresponsive that diabetes can result (an extreme form of blood sugar imbalance). With diabetes even the slightest imbalance in blood sugar can cause extra weight gain.

These foods produce a quick energy "boost", which is not sustained as these foods are digested quickly. The food refining process has removed most of the fibre content, so there is nothing to moderate their energy release. A blood sugar low therefore soon follows, producing an energy dip. Sound familiar? Do you find yourself reaching for more refined carbohydrates to address your low energy levels?

Low blood sugar levels can increase cravings for sugar and refined carbohydrates, being linked with reduced levels of the brain chemical serotonin. Weight gain is linked with reduced serotonin levels, as this regulates our appetite, mood and sleep patterns.

So How Can I Help Myself?

1. Balance Blood Sugar Levels: Choose foods that don't cause blood sugar imbalance. The Glycaemic Load (GL) is an easy way of identifying foods that either contribute to or help avoid blood sugar imbalance. All you need to remember is the lower the GL of a food; the less it is going to affect blood sugar levels. Low GL foods are known as "slow releasing" as they contain good levels of fibre, which slowly release the energy contained, therefore avoiding blood sugar highs and lows. Low GL foods also contain a range of beneficial vitamins and minerals; they have not been refined/processed.

Examples of low GL foods are oatcakes, beans, lentils, vegetables, wholemeal pasta, fruit (except for bananas, figs and dried fruit)

Whereas foods with a high GL rating are "fast releasing"(think high GL = high blood sugar levels), containing high energy but negligible fibre (see recommended reading sources at end of article for tables listing GL foods)

Reduce Consumption of Stimulants: it's not only sugar and refined carbohydrates that imbalance blood sugar. Tea, coffee, alcohol, smoking and chocolate are all linked with over stimulating the body. Reducing consumption can help avoid blood sugar imbalance.

2. Increase Fat Consumption: yes really! What is important to grasp here is it's the type of fat eaten that helps weight control. Essential Fatty acids (omegas 3 and 6) are needed and used by the body and can actually help counter some of the detrimental effects of insulin resistance and remove stored fat. The body can't produce essential fatty acids, so its vital these are obtained through the diet. Incorporating regular amounts of essential fatty acids can help achieve weight loss. They provide flexibility to each cell, ensuring nutrients are received and waste products removed. Good dietary sources are oily fish, green leafy vegetables, un-salted nuts and seeds, flax (linseed) and avocados.

Whereas saturated fats found in many processed/refined foods and animal products i.e. dairy and meat can contribute to weight gain, by inhibiting removal of stored fat and waste products from cells and can actually reduce levels of Essential Fatty acids.

3. Combine good quality protein and essential fats with carbohydrate: protein and fat don't affect blood sugar levels, as they are not digested via the bloodstream. Combining them means your blood sugar level won't increase as rapidly.

4. Vary Your Diet To Supply Fat-Burning Nutrients: consuming a wide range of fruit and vegetables can help ensure you receive adequate levels of vitamins and minerals needed to avoid excess fat deposits. You need a range of B vitamins, vitamin C and magnesium to turn blood sugar into energy, rather than fat.

5. Ensure you eat small, regular meals in order to avoid blood sugar lows. Eating the right kind of foods, little and often, contributes to stabilising blood sugar levels and controlling weight and appetite.

Together with dietary changes, regular physical exercise is also key in avoiding weight gain and achieving weight loss. After regular physical exercise your metabolic rate can increase for up to 15 hours, so aim to incorporate regular exercise into your lifestyle.

Gradually incorporating the above changes into your lifestyle can help you to address weight gain and help to lower your risk of obesity and diabetes.

Recommended Reading:

The Holford Low-GL Diet, Patrick Holford
(For table of GL foods go to: http://www.mendosa.com/gilists.htm)

Sources:

The 2007 Foresight Report 'Tackling Obesities: Future Choices' http://www.idea.gov.uk/idk/aio/8268011
Knowler WC, Barrett-Connor E et al., (2002) Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. N Engl J Med. 346(6):393-403
M. Parillo and G. Riccardi, British Journal of Nutrition (2004), 92, 7-19, Diet composition and the risk of type 2 diabetes: epidemiological and clinical evidence
Vessby B, Uusitupa M, Hermansen K et al. Reducing saturated fat in the diet improves insulin sensitivity in healthy men and women-the KANWU study. Diabetologia 2001; 44: 312-19