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Diet Bytes
February 2006
By WLR Dietitian
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Obesity linked to new health problems
It’s well known that obesity increases the risk of health
problems such as heart disease, stroke, diabetes, certain
cancers and joint problems. But now two new studies show that
excess pounds may also be linked with two other medical
conditions – Alzheimer’s Disease and kidney failure.
In the first study, published in the Journal of Alzheimer’s
Disease, researchers found that people with a high body mass
index had higher levels of a protein called beta-amyloid
circulating in their blood. This is a concern because
increased levels of beta-amyloid in the blood and brain
indicate the start of Alzheimer’s. The researchers conclude
that being obese almost certainly increases the risk of
Alzheimer’s Disease.
Meanwhile, in another study, researchers found a strong
link between obesity and kidney failure – a condition that
means the kidney’s are no longer able to process waste
products so that dialysis and ultimately, a transplant, become
necessary. Researchers from the University of California found
that moderately overweight people were twice as likely to
develop kidney failure as normal weight people, while obese
people were a massive seven times more likely to suffer. Dr
Chiyuan Hsu, who led the research says, “It has long been
appreciated that obesity is linked to heart disease, high
blood pressure and diabetes, among other ailments. Now kidney
failure should be added to that list. Kidney failure is yet
another bad thing that is likely to happen to you, if you are
obese.”
WLR says:
If your new year’s resolutions to lose weight and get fit
are already beginning to flag, use these latest finding to
keep you motivated and on track. Research increasingly shows
that being too heavy puts additional stress on every single
part of the body, from head to toe. Quite simply, our bodies
haven’t been designed to carry too much excess weight – and
when they do, they start to break down. The good news is, it’s
possible to repair some, if not all, of the damage by losing
those extra pounds once and for all. So stick with it and you
should soon reap the rewards of not only looking and feeling
great, but also lowering your risk of many health problems.
Denial is not on the menu
This month, shocking statistics from Cancer Research UK
reveal that more than a quarter of overweight or obese people
don’t want to lose weight. Furthermore, 87% of obese people
and 32% of overweight people underestimate their true size.
Cancer Research UK interviewed more than 4,000 people about
their attitudes towards their weight and knowledge of the
associated risk of cancer. While being overweight or obese
means you’re more likely to get cancer, almost three quarters
of those at risk were unaware of this. Furthermore, half of
all overweight and obese people didn’t believe that eating
healthily could reduce the risk of cancer. Dr Lesley Walker,
director of cancer information at Cancer Research UK, says,
“It’s worrying to think that people are in denial about their
weight. People who are carrying extra weight face significant
health risks including cancer.”
WLR says:
This survey just goes to show there’s still a long way to
go in terms of educating people about the health risks linked
to being overweight and obese. It also highlights that more
needs to be done to help people recognise whether or not they
are a suitable weight for their height. A healthy diet that’s
based on high-fibre starchy foods and includes five fruit and
veg a day, with low-fat dairy products, lean protein and only
small amounts of fatty and sugary foods and alcohol, is the
best diet to prevent cancer and shift those pounds. For more
information on reducing your risk of cancer log on to
www.cancerresearchuk.org
Good mood food
A new survey from sandwich chain Subway has found that
people eat differently according to the mood they’re in, with
happier people tending to go for healthier options and
miserable people opting for fatty and sugary snacks.
The
research revealed that a massive 72% of people opt for fruit
when they’re feeling happy, but only 53% turn to the fruit
bowl when they feel down. Similarly, almost twice as many
happy people opt for salads (57%) compared with unhappy people
(29%). And when it comes to lunchtime or a snack, positive
people are far more likely to indulge in their favourite
sandwich (59%) than those that are miserable (42%). In contrast,
people who feel unhappy are far more likely to grab a bar of
chocolate or handful of biscuits, with 56% opting for this
favourite comfort food compared with just 45% of happy people.
WLR says:
Many people don’t realise that eating the right kinds of
food can boost your mood and well as helping you to lose
weight. The key is to increase levels of serotonin in the
brain. This ‘feel-good’ chemical affects the part of the brain
that regulates mood, appetite and sleep, so boosting levels
means you’re less likely to feel miserable, overeat or have
trouble sleeping. Fortunately, it’s easy to boost serotonin
levels. Starchy carbohydrates such as wholegrain bread and
cereals, porridge, brown rice, wholewheat pasta and fruit and
veg all help to lift levels in the brain. Plus, foods rich in
tryptophan (a building block for protein) such as beef,
chicken, turkey, tuna and cheese, increase serotonin.
Ultimately, this survey has highlighted that the top foods
people choose when they’re feeling happy – fruit, salad and
sandwiches – are the very ones that are likely to boost their
mood further. Sandwiches, for example, have the potential to
be a great mood booster. Opting for wholegrain bread and salad
provides serotonin-boosting carbs, while filling sandwiches
with beef, turkey, chicken or reduced-fat cheese provides
serotonin-boosting tryptophan. And if you skip the butter and
mayo, you’ll slash the calorie content, too – which is
guaranteed to put a smile on your face!
Veggies under pressure
A new study published in the Archives of Internal Medicine
has found that eating plenty of vegetables helps to keep blood
pressure down. Researchers studied the eating habits and blood
pressure of more than 4,600 people aged 40-59 years, from
Japan, China, America and the UK. They discovered that the
more vegetable protein people ate, the lower their blood
pressure was. The authors suggest this finding is consistent
with recommendations that a diet high in veggies should be
encouraged to prevent high blood pressure and related
diseases.
WLR says:
This study gives yet another good reason for piling our
plates with vegetables. Most veg are low in calories and fat
but high in filling fibre making them a great choice for
slimmers. Plus they’re packed with vitamins, minerals and
naturally occurring plant chemicals that help to keep us
healthy. Lowering blood pressure is just one of the many
health benefits linked to eating more vegetables – research
shows that diets high in vegetables are associated with lower
rates of heart disease, cancer, obesity, age-related eye
problems, constipation, diabetes… need we go on!
Plastic fantastic?
According to new figures from the British Association of
Aesthetic Plastic Surgeons (BAAPS), more Britons than ever
chose to go under the knife in pursuit of perfection in 2005.
More than 22,000 surgical procedures were carried out last
year – a third more than in 2004 – with breast enlargements
being the top treatment for women and nose jobs leading the
way for men. In particular, anti-ageing treatments such as
face lifts, eyelid surgery and brow lifts showed a massive
rise in popularity. Meanwhile, figures improved not only for
those people who had liposuction – but also for the cosmetic
surgeons who carried out a quarter more operations to remove
fat than in the previous year. Dr Adam Searle, consultant
plastic surgeon and president of the BAAPS, says, “These
figures appear to represent a growing acceptance of aesthetic
surgery, particularly in maintaining appearance with age.”
WLR says:
While plastic surgery is becoming increasingly popular,
it’s not something that should be undertaken lightly. Like any
surgical procedure, there are hazards attached to having an
operation, including risks associated with infection, scarring
and the anaesthetic. Furthermore, people who are overweight or
obese are at greater risk during surgery than those who are a
normal weight.
If you’re considering going under the knife,
start by thinking about your reasons for wanting surgery and
write down your expectations. It’s also a good idea to talk to
your GP, as he or she will be able to advise you further.
Gather as much information as you can about the procedure
you’re interested in and identify a number of hospitals and
clinics that perform such procedures.
All companies that
provide cosmetic surgery must be registered with the
Healthcare Commission, who inspect all cosmetic surgery
providers and prepare a report of their findings. You should
always ask to see a hospital or clinic’s registration
information and avoid any establishments that are unable to
provide such details. If you’re still keen to go ahead, make
an appointment to see your potential plastic surgeon and make
sure he or she is qualified. Be honest about what you want to
achieve and about any medical complaints you may have. The
surgeon should be able to give you full details of the
procedure you are considering, including what will happen, how
long it will take, how long the results will last for, whether
there will be any scarring and any risks.
Meanwhile, the
Department of Health has launched a website to provide more
information for people considering plastic surgery. Log on to
their website here.
In the meantime, you’ll find further information about the
BAAPS at www.baaps.org.uk
Beat a beer belly – buy wine instead!
According to new
Danish research, people who buy wine, also buy healthier foods
and therefore have a healthier diet than people who buy beer.
The study, published online by the British Medical Journal,
analysed 3.5 million supermarket transactions in Denmark. Wine
buyers were found to buy more olives, fruit, veg, poultry,
cooking oil, low-fat cheese, milk and meat than those who
bought beer. In contrast, beer buyers bought more ready meals,
sugar, cold meats, chips, pork, butter, sausages, lamb and
soft drinks than wine buyers. The researchers say their
findings support other research that shows wine drinkers tend
to eat fruit, veg and fish, and use cooking oils more often
than those who consume other alcoholic drinks.
WLR says:
It’s certainly interesting that wine drinkers
seem to fill their trolleys with many of the foods typically
eaten as part of a heart healthy Mediterranean Diet. However,
losing weight if you need to can also help to protect against
heart disease – and unfortunately, when it comes to shifting
those pounds, drinking large amounts of either beer or wine
will do little to help. Both are packed with calories and
contain no other nutrients, so it’s sensible to limit them.
For good health, men should stick to a maximum of four units
daily and women, no more than three units daily, where one
unit is equal to half a pint of ordinary strength beer, lager
or cider, a small (115ml) glass of wine or a single measure of
spirits. In the meantime, allow 165 calories for a pint of
lager and 115 calories for a standard (175ml) glass of wine.
Food for Thought
A new report from the Mental Health
Foundation and food campaign group Sustain reveals that
unbalanced, less nutritious diets over the past 50 years may
have been responsible for an increase in mental health
problems such as depression, schizophrenia and attention
deficit hyperactivity disorder (ADHD).
After discovering
there’s been a 59% drop in fish consumption in the past 60
years, the researchers suggest that one of the key problems is
a drop in our intakes of heart-healthy omega-3 fatty acids
(found mainly in oily fish). Dr Andrew McCulloch, chief
executive of the Mental Health Foundation, says, “We are well
aware of the effect of diet upon our physical health, but we
are only just beginning to understand how the brain, as an
organ, is influenced by the nutrients it derives form the
foods we eat, and how our diets have an impact on our mental
health.”
WLR says:
Eating more oily fish such as salmon, trout,
sardines, mackerel and fresh tuna is possibly one of the best
things we can do to keep our hearts and brains healthy. Almost
two thirds of the brain consists of fat, with half of this
being omega-3s. Unsurprisingly, studies show that children who
have good intakes of oily fish are less likely to suffer with
ADHD, dyslexia and behavioural problems such as temper
tantrums and antisocial behaviour. Omega-3s have also been
linked with improved concentration, reading and writing and
less depression.
But it’s not just the mind that’s affected by omega-3s.
These essential fats also help to make the blood less sticky
and so can prevent blood clots from forming that have the
potential to cause a stroke or heart attack. Studies have also
found that blood pressure, and therefore the risk of stoke, is
lower in people who eat more omega-3 fats. Meanwhile, omega-3
fats may help to improve autoimmune diseases such as
rheumatoid arthritis and lupus.
Unfortunately, many slimmers avoid oily fish because
they’re reasonably high in calories. However, an average (90g)
serving of poached salmon contains just 175 calories, while
one tuna steak (140g) contains just 185 calories. Health
guidelines recommend eating two servings of fish every week,
one of which should be oily. For more information on fish, log
on to the
Food Standards Agency.
In the meantime, try some of these suggestions for getting
your one serving of oily fish a week.
- Treat yourself to a
wholegrain bagel filled with smoked salmon and a little
reduced-fat soft cheese.
- Top toast with a small can of
sardines in tomato sauce for lunch.
- Try a fresh tuna steak
for dinner. Simply grill it and serve with a jacket potato,
salad and a squeeze of lemon.
- Mix canned pink salmon with
cooked wholewheat pasta, lightly steamed broccoli and
reduced-fat soft cheese with garlic and herbs. Heat through
and serve with salad.
- Make your own smoked mackerel pate by
mixing smoked mackerel with lemon juice, fat-free from fromage
frais, and fresh tarragon. Serve with wholemeal toast and
salad for lunch.
- Look out for salmon fishcakes in your local
supermarket. Simply cook according to the pack instructions
and serve with salad.
- Look for pre-prepared, ready-to-cook
packs of trout, mackerel or salmon in the supermarket. They’ll
give you all the instructions you need to cook them.
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