So what do we learn from this? It seems that the same messages re-emerge over and over. That exercise, education and adoption of a ‘healthy’ diet offer protection against a myriad of diseases and conditions that are often considered to be just a part of growing old. However whilst it appears that we have a lot more say in our long term fate, putting into practice the advice offered by scientist may take both time and dedication as many of us are very settled in our ways. Educating people is the first step in initiating long term lifestyle changes.

Ritchie K et al. (2010) Designing prevention programmes to reduce incidence of dementia: prospective cohort study of modifiable risk factors. BMJ August 2010

Brayne C et al. (2010) Education, the brain and dementia: neuroprotection or compensation? Brain 133:2210-2216

Whilst many types of fruit and vegetable can be eaten as they are, many can’t, and many of us choose not to consume them in their raw state. But what is the effect of different cooking methods on their macronutrient and antioxidant capacity?

Microwave cooking has gained considerable importance as an energy-saving, convenient, and time-saving cooking method. However, the effects on our food remain controversial. Whilst the effects of microwave cooking on nutritive values of moisture, protein, carbohydrate, lipid, minerals, and vitamins appear minimal, it is the actual changes in the molecular structure of nutrients that still seem unclear and as a consequence many people choose to avoid or certainly limit its use.

Generally, water is not the cook’s best friend when it comes to preparing vegetables. Many of the vitamins and minerals within vegetables and fruit are water soluble, and therefore any cooking process that involves contact with water will deplete levels of nutrients to different extents (boiling is the worst, whilst steaming is much more nutrient friendly). Stir frying on the other hand, usually involves the use of some kind of culinary oil into which water soluble nutrients are unable to enter. Not only does stir frying help retain nutrient levels, but also the resulting texture and colour can be more appetising than other cooking methods (and it’s quick!).

Overall, there will always be a loss in nutritional value of foods, however, the degree of vitamin and mineral losses from food is influenced by various factors, for example the type of food, variety of food, the way of cutting, preparation, duration and method of cooking.

There are huge ethical concerns over the long-term health consequences that arise from such procedures as cloning, and consequences that we should really have learn from past errors in playing God in the food chain. Take transfats for example. The hydrogenation process by which trans fats are formed was first discovered around the turn of the 20th century, and so with it was born the first man-made fat to join the food supply. American kitchens were the first to introduce partially hydrogenated vegetable oil in 1911 with a product called Crisco®. The incorporation of transfats in to many food products soon became popular with consumers and food manufacturers because they acted as a preservative, giving foods a longer shelf life but also giving foods a more appealing taste and texture. The devastating effects of these fats are now abundantly clear, with links to cardiovascular disease and metabolic syndrome, and consequently we are now desperate to deplete these fats completely from our diets. So it seems we have learnt very little from past mistakes.

Cloning is one form of genetic manipulation to suit a dietary ‘need’; another is the genetic modification of plants to produce genetically modified (GM) end products. This process isolates and modifies genes, usually so that they function better, before inserting into a new species. The end result is to develop an organism that expresses a novel trait that is not normally associated with that species. GM foods first hit the market in the early 1990s and were restricted to transgenic plant products such as soybean, corn, canola, and cotton seed oil. The objections that are raised against GM foods include possible safety issues, ecological and economic concerns – all of which are still prominent and, consequently, use of GM in the food chain is still of great concern.

Another such potential use of a GM plant species is to genetically modify plants to produce essential omega-3 fatty acids that are usually only associated with fish and fish oils. The drive behind such a process is an attempt to increase omega-3 in human diets without adding pressure to fish stocks. If successful, the resulting plants are aimed at feed for farm animals, and for incorporation into the food chain through direct inclusion in food products as an indirect way of increasing our omega-3 levels. Consequently, the consumer may be completely unaware of such processes, and that GM products are even being incorporated into every day food products. Whilst GM omega-3 may not be the next trans fat, and that it is hoped that the heath positive benefits outweigh any heath negative attributes, we do not know at this point the long term heath consequences of such actions.

I would like to have the choice to make up my mind and not have to actively seek out foods that are free from GM. Would you?

Echiomega
Echiomega is a vegetarian omega 3 which offers a unique combination of essential fatty acids and, unlike other oils, is particularly rich in ALA, SDA and GLA (Figure 1). Because of the shortfall in omega-3 intake and concerns regarding sustainability of many fish species there has been great scientific interest in finding sustainable sources of plant sourced omega-3 oils that are capable of significantly raising levels of long chain omega-3 fatty acids, EPA and DHA.

SDA is easily converted to EPA
Because EPA is the major precursor to the formation of anti-inflammatory products known as eicosanoids, it is essential that a plant sourced oil is able to produce satisfactory amounts to ensure the health needs of the body are met. ALA is at the top of the omega-3 pathway and converts to EPA through several enzyme mediated steps. However, only 2-5% of ALA converts to EPA and this inefficiency is caused by the ‘rate limiting’ actions of
the enzyme Δ6-desaturase. Any oil that contains significant amounts of SDA will overcome this problem, as Δ6-desaturase is not needed to convert SDA to EPA. Indeed, it has been shown that the conversion of SDA to EPA is 5x more effective than that of ALA, the predominant omega-3 found in flaxseed oil.

The benefits of GLA
In addition to Echiomega’s high SDA content, this unique oil is also a significant source of GLA. Known for its anti-inflammatory actions in the area of skin and for its benefits with both premenstrual syndromes and health joints, the GLA in Echiomega adds to the unique anti-inflammatory properties of this novel oil.

The synergy between SDA and GLA
Both SDA and GLA are precursors to anti-inflammatory products through their conversion to EPA and DGLA. However these two important fatty acids work in synergy not only to increase the production of anti-inflammatory products, but through the ability of GLA to ensure higher levels of EPA are produced from SDA. Indeed, studies show that GLA and SDA combined result in significantly higher levels of EPA than SDA on its own. Furthermore, EPA in turn prevents the formation of inflammatory products arising from omega-6 AA via the conversion of DGLA offering excellent benefits for the function of the cardiovascular system and for optimal brain function .

The health benefits of Echiomega
Considering the unique anti-inflammatory properties of Echium seed oil, Echiomega provides numerous health benefits (Figure 3). The combination of ALA, GLA and SDA in Echiomega provide powerful anti-inflammatory actions that ensure optimal support of the cardiovascular, immune and inflammatory pathways.

I’m giving a talk in a couple of weeks at the Bristol Eco Veggie Fayre on plant based sources of Essential Fatty Acids, focusing mainly on echium oil. If you want to find out more about how echium seed oil compares with other oils such as flax and hemp, check out this new website which has some really good comparisons www.vegetarian-omega3.com. It would be great to see some of you at the Veggie fayre; my talk is being held in the Veggie Nutritional Room on Sunday 30th at 2pm. It’s a fun day out for all the family, with lots of good veggie food and free samples of vegetarian friendly products to take home!

In addition, high intake of fat, especially saturated fat derived from animal products, can increase both lipid and cholesterol levels, both of which are know to increase the risk of developing heart disease. By combining a high fat diet with one that is low in fibre results in a diet that carries an even stronger risk of developing heart disease. Furthermore, consuming too much protein is known to put strain on the kidneys, which can result in possible renal injury. Because the body cannot store protein, once the body’s needs are met, any excess must then be removed. This excess protein is converted by the liver into compounds, like urea, which are finally eliminated through the kidneys as part of urine. High protein intake also causes loss of calcium from the bones into the blood with corresponding implications on bone health.
Generally, whilst the immediate positive benefit attributed to the Atkins diet is quick and relatively easy weight loss, the long-term consequences on cardiac, renal, bone and liver health must be all be taken into consideration. However, the ‘new’ version of the Atkins diet differs from its older counterpart in that rather than excluding carbohydrate completely, after a certain amount of weeks (depending on weight loss targets), carbohydrate is slowly reintroduced. The diet then continues, but as a ‘low-carbohydrate’ diet.

On the whole, this would appear to be a better option to restricting carbohydrate completely. However, it’s still a diet that is very low in fruit, vegetables and fibre, so in terms of digestive health, it’s not in keeping with fibre and ‘complex’ carbohydrate recommendations. Complex carbohydrates are important because they are broken down into glucose slowly, therefore providing a gradual steady stream of energy throughout the day. Eating a diet that has plenty of complex carbohydrate can help reduce the chances of developing type II diabetes for example.

The simple truth is that anyone carrying too much weight has most likely consumed more calories than they should have for some period of time. Whilst you can lose weight on anything that helps you to eat less, it does not mean it’s good for you. If you want to lose weight you need to look the amount of energy you put into your body and compare it to the amount of energy you burn. Men need approximately 2500 Kcal daily and women 2000 Kcal daily. So what do we need these calories for? Our daily calorie intake can be divided into the 3 following areas: firstly, basal metabolic rate (BMR) is the minimum amount of energy needed for our bodies to function on a daily basis and includes things like our heart beating and our breathing. Secondly is something called diet induced thermogenesis (DIT) which is the energy used when we digest our food. Finally, we need energy for physical activity, to move and to exercise and the more active a person is, the more energy they use.

Consuming more calories than we need will simply make the body store them as fat for ‘later use’. With our chaotic modern lifestyles, many of us exercise much less than we should, driving places rather than walking, with many of us having office jobs that require little, if no physical activity. The down side of all this is that sedentary individuals are much more likely to be overweight than active ones. All in all, it’s pretty easy in today’s world to pile on the pounds. Fad diets simply target vulnerable individuals who want a quick fix, and whilst the Atkins may deliver in regards to weight loss, the long-term consequences for our health may outweigh the short-term benefits. If you are really keen to shed those pounds, think about easy changes you can make to you life style and try being more active as well as adjusting what you eat to your level of activity. You simply don’t need as much energy to sit on the sofa watching television as you would playing sport for example. Being active also has numerous other benefits for our stress levels, not to mention its release of ‘happy hormones’.

Whilst many forms of depression can be easily treated in primary care, many people chose not to undertake, or are certainly reluctant to begin, the journey that takes them on this route of self-help. There is such a high prevalence of mental health problems and disorders that develop in adolescence and early adulthood, yet young people in particular are the least likely to seek professional help. It seems that the stigma that is associated with mental health issues plays a significant role in the choices that people make. Individuals are also less likely to ask for help if they are experiencing suicidal thoughts and depressive symptoms, hold negative attitudes toward seeking help or have had negative past experiences with help offered. Furthermore, the belief that they should be able to sort out their own mental health problems on their own plays a strong inhibitory role when it comes to asking for help. On the other hand, people are more likely to seek help through talking to their family and friends, since this helps with expressing their feelings without fear of prejudice. If they have some knowledge about mental health issues and the relevant sources of help, they are more likely to seek help. Thus, internet-based information is now a routine source of knowledge for mental health issues and can provide key information. There is so much information on the internet on self-help and advice for people with depression that it can quite overwhelming!

For this reason, I’ve formulated a nice easy to read info pack that people can download, read online or print and take away. It covers depression facts and various treatments including conventional treatments, dietary changes that are known to help, as well as alternative treatments to pharmaceutical drugs. Download my depression help pack now.

The human brain is a complex organ that controls our senses, our movements, receives information, analyses information, and stores this information as memories. Dementia, simply put, means ‘deprived of the mind’ and, contrary to what many of us consider an acceptable part of growing old, memory loss and dementia are not a natural part of the ageing process. Scientists are now suggesting that the omega-3 EPA, found in fish oil, can help. Like any organ, the brain needs nurturing, and if we provide our brain with the correct nutrients then we can help to ensure the function of our brain remains at its most efficient.

For those of you interested in finding out more about how EPA helps preventing memory loss, offering help for Alzheimer’s sufferers, the full article is available here: EPA fish oil and its role in Alzheimer’s disease risk

So why is it that pharmaceutical drugs, with such well documented findings in terms of their negative health effects, continue to be prescribed? It certainly appears that they are offered as a ‘quick fix’ regardless of the long term consequences. Originally discovered in the 1950s, anti-psychotics were found to block receptors in the dopamine pathway and used quite successfully in the treatment of schizophrenia and bi-polar disorder before being introduced as treatment for dementia where their actions serve as nothing other than “chemical restraints”. It seems shameful that pharmaceutical companies can benefit in such situations whilst nutraceutical companies struggle to get clearance for health claims from the Medicines and Healthcare products Regulatory Agency (MHRA). This government agency is responsible for ensuring that medicines and medical devices work and are acceptably safe, and consistently rejects claims for many well-known safe and commonly used nutritional products.

The benefits of fish oil and the role of long-chain fatty acids in brain chemistry and in dementia are generally accepted but not endorsed. Ironically the side effects of consuming fish oils include only relatively minor complications (gastrointestinal upset, nausea, headaches) when compared with the potentially very serious sides effects of some pharmaceutical products. Given that long-chain fatty acids are involved in the dopamine pathway influencing dopamine concentration, number of vesicles and D2 receptors, and have been beneficial in studies where the dopamine pathway is known to be involved such as schizophrenia and attention deficit hyperactivity disorder (ADHD), would it not be prudent to suggest a role of fatty acids as a regular or add-on treatment in individuals with dementia? The recent positive findings of the role of eicosapentaenoic acid EPA in reducing cerebral atrophy in Huntington’s disease is certainly indicative that non-pharmaceutical products need to be investigated and that their role in dementia, not only in the treatment but in the prevention of the condition, is sadly underrated at the expense of the patient.

Ballard C, Hanney ML, Theodoulou M, Douglas S, McShane R, Kossakowski K, Gill R, Juszczak E, Yu LM, Jacoby R; DART-AD investigators. (2009) The dementia antipsychotic withdrawal trial (DART-AD): long-term follow-up of a randomised placebo-controlled trial. Lancet Neurol. 2009 8:151-7.

Puri BK, Bydder GM, Manku MS, Clarke A, Waldman AD, Beckmann CF. (2008) Reduction in cerebral atrophy associated with ethyl-eicosapentaenoic acid treatment in patients with Huntington’s disease. J Int Med Res. 36:896-905

The Glycemic Index

The brain needs energy supplied at an even rate in order to function optimally. Sudden peaks in blood sugar will adversely affect behaviour, anxiety, depression, and fatigue, so it is particularly important for people with depression to keep their blood glucose levels even. Although commonly known for its diabetes and weight loss benefits, the glycemic index (most commonly referred to as GI index), which ranks carbohydrates according to their effect on blood glucose levels, is a good guide to informing us which foods to include as part of a healthy diet, and indeed which foods to limit.

While all carbohydrate foods are eventually broken down into glucose, quick-release simple carbohydrates (such as high sugar foods, glucose and fructose) are broken down more quickly into glucose than complex carbohydrates (such as wholemeal grains), releasing glucose rapidly into the bloodstream. Repeated ‘spikes’ of glucose can decrease insulin sensitivity, increasing the risk of type 2 diabetes, as well as promoting oxidative stress in the veins and arteries – a cause of coronary heart disease. After the highs come the energy-sapping blood sugar lows and, frequently, strong urges to reach for another sugary carbohydrate snack to perk us up. Indeed individuals who suffer from atypical depression (a subtype of depression) often overeat and report an almost irresistible craving for carbohydrates.

White sugar and other refined carbohydrates, such as those found in processed white bread and white pasta, white rice and most convenience foods, supply few nutrients to the body but use up important B vitamins, which are essential for our nervous and immune systems, as well as healthy digestion. Avoiding refined foods and sugar, as well as consuming foods with a low GI value, will help to keep blood sugar levels even. Perhaps a more accurate reference guide to prevent blood sugar spikes is the Glycemic Load(GL) ranking system, which is based on a food’s GI value and average portion size. For example, whilst an apple is not low GI, it has a low GL and will barely influence blood sugar levels.

Micronutrient deficiencies

It is extemely common for depression sufferers to have low levels of B vitamins and essential minerals such as zinc, selenium and magnesium. These water-soluble vitamins and minerals must be consumed daily to avoid depletion. Deficiency can, in turn, hinder the body’s ability to utilise specific omega-3 fatty acids, which are known to lift our mood by elevating serotonin and regulating levels of this important neurotransmitter.

EPA, a long-chain omega-3 fatty acid found in fish oil, not only influences serotonin and dopamine in the brain, but is also converted to powerful anti-inlammatories via a series of enzyme-mediated steps. It is these enzymes that rely on the presence of B vitamins and essential minerals in order to function, without which the body’s production of natural anti-inflammatories is minimal, and can even result in the production of inflammatory substances. Combining a good nutritional vitamin and mineral supplement with 1 gram EPA daily (or 4 capsules Vegepa) can help to balance serotonin levels and alleviate the symptoms of depression.

Carbohydrate cravings are also linked with low levels of chromium, which helps to regulate blood sugar levels and reduce cravings. This is because for blood sugar to provide energy, it must be escorted into each of our cells where the energy conversion takes place. Insulin then ‘unlocks’ the cell, allowing glucose to pass in. But there is a missing link. Insulin doesn’t work properly unless biologically active chromium is present as a cofactor (much like a catalyst).

With many modern food processing methods, up to 80% of chromium is lost – particularly with whole wheat and raw sugar when they are processed to white flour and refined sugar. If we regularly opt for these refined foods over their healthy wholegrain relatives, chromium levels within the body can easily become depleted.

Whilst it is likely a low priority during episodes of low mood to concentrate on our eating habits, following a few general guidelines can help to restore healthy brain chemistry and minimise sugar-induced mood swings.

- Avoid processed foods.

- Keep red meat to a minimum or eat organic (red meat is high in inflammatory omega-6 unless animals are fed on natural grass).

- Drink plenty of water, as the brain needs to be hydrated to function at its best.

– Don’t forget your ‘five a day’. Make sure you get plenty of vitamins and minerals by eating a wide variety of fresh fruit and vegetables. If you eat them raw they’ll supply even more nutrients.

– Eat two portions of oily fish weekly to top up on omega-3, containing the natural antidepressant EPA, or take 2 capsules of Vegepa morning and night.

If you found this article interesting, you might like to read more about anti depression foods.