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So the pancakes have been eaten, I'm feeling like a bit of a pancake myself really and couldn't be more ready to give up one or two things for lent.

You may be religious and treating this as a sacrifice for 40 days and even if you're not, it is a fantastic opportunity to make some lifestyle changes often with the support of people around you doing the same. The question is...what do we give up?....

Below are 7 ideas of things you can give up...or take on....

1 - Sugar, Sweets & Chocolate - Give It Up

The Challenge: The old classics and the most common, although it's harder than it seems. With special occasions, parties, dinners, bake sales these are everywhere. Be prepared to have your will power tested but it will definitely be worth it

The Benefits: Just think about how amazing you'll feel. You would be surprised by removing sugar from the diet how quickly you'll begin to lose weight, your sugar cravings subside, your complexion and skin improves and energy levels begin to normalise.

Tips: For those of you with a really sweet tooth or who get sugar cravings BioChromium is an amazing supplement, just one a day keeps cravings at bay (I didn't mean to rhyme there). For some more guidance on how to give up sugar and sugar addiction check out my blog on The Truth About Sugar https://www.nutritionbylaurann.ie/truth-sugar-sweet-enough/

2 - Alcohol - Give It Up

The Challenge: For those of you who have done dry January, you may have a little practice here. As so many social occasions often revolve around alcohol it is often difficult, particularly in Ireland not to have 'just the one'. It really is possible to have a great social life without the bevies and get the best of both worlds.

The Benefits: There are many benefits to giving up alcohol for instance there is a huge amount of energy and sugar in beers, cocktails and mixers that we often forget how the 'liquid calories' add up to our waistline. We don't realise it, but many people even consume more than their daily allowance of calories in one night. We also forget that alcohol puts a huge amount of pressure on our liver, so by taking a good break from it we allow our bodies to detoxify and our livers to breathe again. Not to mention clarity, how amazing is it to wake up the next day feeling totally fresh and able to take on the day.

Tips: Why not try the amazing alcohol free alternatives such as the alcohol free gin from Silk Tree Botanicals, these alcohol free beers recommended by The Beer Club , O'Brien's Off Licence even have alcohol free sparkling wine.

3. Social Media - Give It Up

The Challenge: Let's face it we have a huge problem when it comes to social media, with an increasing number of young adults feeling addicted according to a recent study in the Netherlands. Another researcher Doctor Mark Griffiths describes in his article within Psychology Today, how in some individuals social media use has been associated with a number of psychological problems including anxiety, depression and Attention Deficit Hyperactivity Disorder. He also states how it can be a major problem when it "spills over into other areas of their lives" which could include driving and even socialising with friends.

The Benefits: Many of us use technology constantly each day, looking at computer screens along with our phones without knowing the consequences and that there are so many benefits from a 'technological detox'. Firstly, we are exposed to huge amounts of stimulating blue light through computers and phones which according to studies at Harvard University suppress the production of our melatonin (sleep hormone). This hormone is meant to increase throughout the day gradually preparing us to sleep at night as it gets darker, do you look at your phone hours before going to bed? Then that one's for you. Next our eyesight can deteriorate from constantly looking at text up close, in fact a study from University of Toledo discusses how phone exposure can damage the retina and lead to degeneration of one's eyesight. It's good to give those eyes a break.

Tips: Try getting in touch with reality, with nature and with those around us, go for a walk/run, meet up with that friend or family member. Join a class, get outdoors. Here are some suggestions from Discover Ireland as to what's happening around the country now and over the next few months.

4. Exercise - Take it Up

The Challenge: Okay it's been a crazy winter but the bright side is we're almost out the other side now with longer evenings and brighter mornings. There also has never been a better time to exercise with all sorts of classes out there from running and walking events/clubs, gyms, cross-fit, team sports (yes for adults too), social dance classes, pilates, yoga and pop up health events. With summer just around the corner, now is your time to go for it 😉

Benefits: Wow, where do I begin. Exercise can help in the prevention and management of many health conditions such as heart disease, high blood pressure, type 2 diabetes and obesity. Remember as long as you are moving you are burning energy and every little counts so it's a great way to get in shape. You would be surprised once you get into a routine, how you learn to love it. For those with high amounts of stress, that would be most of us, exercise really is a great way to work it off, be it intense endurance training or gentle yoga (I prefer the second if I'll be honest). How about feeling good? Exercise has a huge impact on how you feel, secreting mood enhancing endorphins and decreasing the stress hormone cortisol.

Tips: There are really fun activities everywhere, if you need some inspiration check out Ireland Active for upcoming events.

5. Giving Back - Take It Up

The Challenge: Life is busy, time is short so we often focus on ourselves and how these things will benefit us. Wouldn't it be nice to give something back, no matter how big or small. Whatever we can, as Tesco says "every little helps". It could be calling to elderly family or friends, volunteering for animal charities, soup kitchens, or helping out your friends in need (sometimes being there or even a phone call can make a huge difference).

6. Travel - Take it Up

The Challenge: Life, work and family keep us busy and it's not always convenient to up and leave or head off on holidays whenever you feel like. Life however is short and there's a lot of Ireland and the world to be explored, aim for little weekend breaks if time or money is an issue

Benefits: Planning or having a little or big trip planned gives you something to work towards, something to look forward to. Going somewhere different is also great to clear your head and to help you think more clearly. Try new food, experience new things and meet new people. The world is your oyster.

7. Meditation - Take it up

Did you know meditation is the new cool thing. Just kidding it's been around for hundreds of years but many of us are just realising it can be an extremely powerful and grounding practice

Challenges: We often think we're too busy for this kind of thing. Too busy to stop and just be. To sit with our thoughts and ask ourselves, how am I feeling? It's in making the time, approximately 20 minutes per day, that we really get in tune with ourselves and what our body needs.

Benefits: There are so many benefits to meditation again where to begin. Firstly it's great in treating anxiety, your mood and clarity, grounding us and can help reduce blood pressure. It can also help to improve sleep and thought processes and again it really puts us in tune with ourselves.

Tips: When beginning meditation for the first time, focus on the breath. There are many meditation classes and courses throughout the country (remember it's the new cool thing) so it's easy to learn.

Have a happy Lent and feel free to message me with any questions you may have,

 

Laurann O'Reilly - Nutritionist

So Christmas is well and truly upon us and with it comes plenty of lovely food, drinks and nights out catching up with friends and family. Let’s not forget the hard work that we’ve put in all year with many of us working out and carefully watching our food.

It’s of course a time to celebrate and as a foodie, I do like to enjoy my treats too. So the good news is that it’s possible to enjoy all the fabulous things that Christmas has to offer without going into the new year with regrets overeating too many mince pies. I’m a firm believer in everything in moderation but also opting for healthier alternatives when possible.

To help you through here is a guide on Healthy Eating for the Christmas Holidays

       1. Eating out at Christmas

When eating out at Christmas it’s always a good idea to research the restaurant’s menu in advance, this is particularly helpful if you have specific dietary preferences such as intolerances or allergies (this way you can phone ahead and organise a special meal if required).

Researching the menu will also give you an idea of what they have to offer if your watching those calories, in which case it may be an idea to have a small low calorie snack before heading out so we don’t over eat rich restaurant food. It’s best to avoid the temptation of additional breads and the hidden calories in sauces which accompany many meals.

        2. Watch the Drinks

There’s no doubt we’ll be indulging in a few drinks over the Christmas holidays, however it’s often easy to underestimate liquid calories and it all adds up. A hot chocolate with cream and syrup could provide as much as 400 calories, whilst a healthier alternative may be a hot chocolate with non fat milk without the cream and extras with almost half the amount of calories.

Alcohol can also quickly add to our energy intake and it’s easy consume our daily energy requirement in a few drinks. For instance a shared bottle of wine could contribute to around 340 calories each, 2 gin and tonics provide around 150 calories, 2 rum and cokes almost 170 calories, whilst 4% ABV pint of lager can contain approximately 180 calories, which drinkaware.ie describe as being similar to that of a large slice of pizza!

You can check out my Christmas Party Recovery Tips here

       3. Watch the Portion Sizes

Us Irish are renowned for our HUGE portion sizes with our eyes often bigger than our bellies. With Christmas dinner probably being our biggest feast of the year we can often get a little carried away with trying to not only stuff the turkey but ourselves too.

It is possible to enjoy our lovely Christmas meal without rolling out of our seats afterward by simply watching our portion sizes. So a portion of protein i.e. turkey and/or ham should be the size of the palm of our hand or a deck of cards. A portion of vegetables the size of our fist (we can have 2 portions of these) and a portion of potatoes (can’t forget the spuds) are again the size of our fist or a lightbulb.

       4. Slow down

This comes to both food and drink. It’s a better idea to pace ourselves with the bevies, alternating between water/soda in between each drink, that way you wont burn out and sleep through the festivities ;).

With food, again us Irish are famous for devouring our meals really quickly. If we manage to slow down we can avoid some of that overeating food coma feeling and give our bodies a chance to register that they’re full. It should take 20 minutes to eat a meal so keep this in mind. We also often feel the need to devour all this lovely food in one sitting, but it’s a great idea to spread out your courses and allow ourselves to savour each dish, especially after all of the effort put into them.

      5. Exercise

As tempting as it is to roll around the living room with a glass of mulled wine feeling like you have a food baby, getting out for a post dinner walk helps to aid your digestion, burn a few calories and hey you may get an appetite for more food afterwards.

       6. Enjoy

Most importantly, make sure and take time to enjoy yourself.

As they say

“Good Food and Good Company are Amongst Life’s Simplest Yet Greatest Pleasures”

Wishing everyone a healthy and happy Christmas,

Laurann 🙂

 

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Let's admit it, we all love the odd sugary treat, cake, chocolate and even many of our drinks are concentrated with sugar. But when is a treat a treat? Do you only have them 'occasionally'? This is often where the issue lies, we have something occasionally all the time, I call this 'occasionally syndrome'.

You see it's not our fault, it's a misleading world out there in our food industry, as a nutritionist let me explain a few things to you.

Sugar is Deceiving

It's a very confusing world out there in the food industry with food companies now mastering their marketing strategies, for instance "energy drinks are increasingly marketed to and consumed by adolescents and teens" or certain high sugar drinks being marketed as green and healthy (8). Please don't be fooled by foods which are marketed as healthy and low fat many of which include children's juice drinks, cereals or  cereal bars, protein bars, smoothie drinks and so on.

When looking at labels please look at

I'll be doing sugar display video blog shortly some of which may shock you so keep posted.

How Much Sugar Is Recommended?

The World Health Organisation (WHO) recommends no more than 10% of for adults your total energy (calorie) intake should be in the form of free sugar.

Or as diabetes Ireland describe "An average adult requires 1,500-2,000 calories per day. If 10% of this was to come from free sugars, this would equal 10-14 teaspoons of sugar per day" (15). This may seem like a lot but again please look at the 'of which sugars', it all adds up quite quickly.

For children, Early Childhood Ireland recommend that daily sugar intake should not exceed 20 grams/approx 5 teaspoons for the 0-1 age group, 16.6g/approx 4 teaspoons for the 2-3 age group and 12.5g/approx 3 teaspoons for the 4-8 age groups, which provides us with an idea of how little sugar children really require (16).

Sugar is Addictive

Many people are not aware that sugar is a highly addictive substance. Various studies including one carried out by the department of Psychology of Princeton University found that sugar exhibits behaviours such as "bingeing, withdrawal, craving and cross-sensitization" with bingeing being described as a "re-enforcer" (1). They discuss how such behaviours are "related to neurochemical changes in the brain that also occur with addictive drugs" (1). For example removal of sugar was observed to have "opiate-like withdrawal indicated by signs of anxiety and behavioral depression"(1).

You may be wondering how this is possible?

The study explains how "brain pathways that evolved to respond to natural rewards which are also activated by addictive drugs" and similarly sugar also has an influence on opioid and dopamine receptors as well neurotransmitters, which are responsible to for sending signals to the brain (1).

Sugar Can Have Massive Effects on the Body

Obesity

At a global level a 2014 report by the World Health Organisation (WHO) found that “obesity has more than doubled since 1980”(2). The WHO also found that 39% of adults were over-weight and 13% were obese, whilst data from 2013 found “42 million children under the age of 5 were overweight or obese” globally (2). This rising epidemic of overweight and obesity has been termed as as “globesity” (7).

The WHO also predicts that Ireland is "on course to be the most obese nation in Europe by 2030" out of a table of 53 countries (3), they mapped that by 2030 as much as "90% of Irish adults will be overweight", specifically 89% of men and 85% women (4, 5). Whilst at present, six in ten adults and one in four children are obese in Ireland (6).

You can probably agree that this is a major problem but we also need to accept that obesity is as a result of the food that we consume, with sugar playing a major role.

In fact sugar sweetened beverages are often the single largest source of added sugar in many of our diets, with many people having a misconception that liquid calories 'are not a real food' or that you only have it 'occasionally'. Here we have our 'occasionally syndrome' again.

What about a sugar tax? A risk assessment model carried out in the UK found that a "20% tax on sugar sweetened drinks would lead to a reduction in the prevalence of obesity of 1.3% (around 180 000 people), with the greatest effects predicted occur in young people" (7). Similarly a Health Impact Assessment was carried out in Ireland in 2012 with a proposal for a 10% sugar tax which states that "sugar sweetened drinks are a source of energy intake with little or no other nutrient contribution to the diet" (9). They also state that  the "balance of evidence concerning sugar sweetened drinks consumption and weight gain is very clear (9).

Type 2 Diabetes

A study published in the British Medical Journal (BMJ)  investigated at the consumption of sugar sweetened beverages, artificially sweetened beverages, fruit juice and the incidence of type 2 diabetes (10). This study concluded that the "habitual consumption of sugar sweetened beverages was associated with a greater incidence of type 2 diabetes" (10). Independent of obesity they suggest that younger adults and men would have greater numbers of type 2 diabetes events related to consumption of sugar sweetened beverages than older adults and women (10).

Interestingly this ties in with data from the WHO displaying higher rates of obesity in men (2), is this a coincidence?. The study also estimates that the  current consumption of sugar sweetened beverages could to cause "approximately two million excess events of type 2 diabetes in the USA and 80 000 in the UK over 10 years" (10).

Is it time to curb our sugar habit?

Other Names for Sugar

Dextrose, fructose and glucose are known as your 'simple sugars' (one sugar or monosaccharides) with the only difference being they are metabolised differently, note: dextrose and glucose are very similar so keep an eye on ingredient labels for this.

Your classic 'table sugar' is a combination of simple sugars (50% glucose & 50% fructose), disaccharide (two sugars). High fructose Corn Syrup (HFCS), is a combination of 45% glucose & 55% fructose, be careful of this one though as research has found that it can contribute to significantly more weight gain than your table sugar as well as other health complications, another one to watch out for on labels (11).

How to Curb the Habit?

Chromium Supplementation

Not a lot of people are aware of chromium, its' use in carbohydrate metabolism and improving insulin sensitivity. For those who have sugar cravings, blood sugar level imbalances, going through periods of stress, or are simply trying to wean off sugar chromium particularly in its' organic form really does do the job. I recommend the PharmaNord Bio Active Chromium as it's the only organic chromium in Europe (17).

Cinnamon

Cinnamon taken in food or supplement form has been proven to significantly reduce blood glucose levels, with one study recommending consuming 1-3g of cinnamon per day particularly for those with type 2 diabetes (18). It's great to have a natural way to control our blood sugar levels.

Sugar Alternatives

So for those of you who want a little sweetness in your lives, there are some healthier ways of doing this through the use of natural sweeteners

Honey

Although honey is approximately 53% fructose, it is completely natural  and has been shown to have great health benefits when used in moderation in it's raw form. In fact honey has been considered a 'power food' being antibacterial, anti-fungal, anti-inflammatory, immune boosting, wound healing and soothing in for coughs and sore throats to name a few (14). With Manuka Honey (of New Zealand) having particularly unique properties and found graded with a UMF (Unique Manuka Factor), with the higher UMF mark indicating higher purity & quality (15).

Why not try a couple of spoons of Manuka Honey, some Apple Cider Vinegar and warm water first thing in the morning to start of your day.

Xylitol

This classified as a 'sugar alcohol' although it neither a sugar or an alcohol (confusing I know), its' structure gives it a sweet taste. It looks like sugar, tastes like sugar but the great part is it doesn't contain as many calories as sugar and is a natural alternative. It usually comes from birch bark or corn cobs. It's possible to get xylitol granulated just like sugar as well as within other products such as chewing gum (instead of artificial sweeteners, I'll cover a blog on these also so keep posted). In fact xylitol has been shown to be good for your teeth making it a good substitute for sugar  (12).

Stevia

This is originally a South American plant but is now grown worldwide and is now used as a zero calories table top sweetener usually in the form of "stevia leaf extract" (13).  This is a great healthy alternative to sugar.

I hope this has informed you a little better on the impact of sugar and some alternative means for which to curb our habits and cravings.

I think we can all agree that we're definitely sweet enough.

Laurann O'Reilly - Nutritionist

 

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There is no doubt that we will all experience joint and/or bone-related problems at some stage of our lives. Be it when we’re children exploring the world, through adult adventures, sports, accidents, injuries and wear and tear, falls and illness.

Whilst many of us can recover fully from these many of us are left with a weakness or vulnerabilities which continue to give us issues. Many of these issues can also result in pain ranging from mild all the way up to chronic. For this reason, it’s important to be kind to our bodies and support them in every way we can through practical tools, movement and nutrition.

Hopefully this blog will provide you with some practical pointers and nutrition tips to help improve your bone and joint health in some way

Whilst there are numerous factors which affect joint and bone health, some of the sources issues include

Injury

If we have sustained a mild or serious injury, for instance, a sprain, break, fracture-dislocation or a combination of these, the natural response of the body is to set off inflammatory markers to the area which can result in pain or swelling.

It’s important to remember that injury pain is there for a reason it requires rest and an opportunity to heal. In the case of injury NIAMS (National Institute of Arthritis, Musculoskeletal and Skin Conditions) suggest to “never try to ‘work through’ the pain of an injury” to “stop playing or exercising when you feel pain as this may only cause more harm” (1).

NIAMS also suggest seeing a  doctor right away if you experience any of the following  “1) An injury that causes severe pain, swelling, or numbness, 2) When you can’t put any weight on the area, 3) An old injury hurts or aches, 4) An old injury swells and 5) The joint doesn’t feel normal or feels unstable” (1).

Arthritis

Arthritis Ireland describes this as “an inflammation of the joints that causes pain and immobility, ranging from mild to severe” (2). They state that although “there are over 100 types of arthritis” the most common forms are osteoarthritisrheumatoid arthritis (also known as rheumatic arthritis) and fibromyalgia.

People of all ages are living with arthritis, not just the elderly and Arthritis Ireland state that the average age of diagnosis for people with rheumatoid arthritis is 35 (2).

Although there may not be a direct cure, it’s possible to alleviate and manage your symptoms through some strategies which I will discuss below.

Osteopenia & Osteoporosis

Osteopenia is described by the Osteoporosis Society as “the early stage of osteoporosis” (4). They state that “having osteopenia places a person at risk of developing Osteoporosis” and that “a diagnosis of osteopenia is a warning that you must start taking care of your bones and that prevention methods need to be put in place” (4).

The Osteoporosis society defines osteoporosis as “porous bones. It is a silent disease that is usually not diagnosed until a fractures and broken bones occur” (3).

They describe how “bone is a living tissue that is constantly being removed and replaced. Bones need balanced hormones, calcium, vitamin D, adequate calories, proteins and weight-bearing/strengthening exercise to keep them healthy” (3).

I will discuss below some practical strategies for improving your bone health both from an exercise and nutritional perspective.

Pregnancy

This can often put extra pressure on the body and joints and it’s important to support the body in anyway we can, with many women having back and pelvis related issues a maternity orthopaedic support belt such as this one here may be an option for you click here -> (5)

In pregnancy, our bodies also secrete a hormone ironically called ‘Relaxin’, this hormone is responsible for “relaxing the ligaments in the pelvis and widening the cervix in preparation for childbirth” with relaxin levels being highest within the first trimester of pregnancy (6). It may, however, affect muscles unrelated to birth which may affect balance and posture so it’s important to be extra careful (7).

Excessive Weight

Unfortunately carrying excessive weight has many negative health implications, however we will focus on how it directly affects bone and joint-related issues.

Firstly, lets imagine our blood has to supply all of the organs in our body which is a big enough job to do. If we carry a large amount of excessive weight our heart has to work that little bit harder to supply that blood around our body which means it isn’t as efficient as it should be and we cannot perform at our best.

Next let’s think about the impact that additional weight has on our bones and joints. This additional weight can cause a significant amount of strain on the body resulting in joint pain. To further emphasise this the John Hopkins Arthritis Centre states that being “10 pounds overweight increases the force on the knee by 30-60 pounds with each step” (8).

Obesity and excessive weight is also a risk factor for osteoarthritis which may be as a result of an “increased load being placed on the joints such as the knee, which increases stress” (8). This in turn “could possibly hasten the breakdown of cartilage” (8). Whilst Arthritis Ireland suggests that obesity “also increases the chances of osteoarthritis worsening once it has developed (9)

So What Can We Do?

Of course these are just listing some common joint related issues but the following recommendations may apply to all.

Posture and Ergonomics

On a practical side we must not underestimate the importance of our posture in the prevention and treatment of joint related injuries. This is achieved through ‘ergonomics’. Basically it’s “an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely” and to ensure our wellbeing (14).

I love how The Back Shop describes the spine as “a superb piece of electrical and mechanical engineering” and “a vertical flexible column kept upright by a sophisticated balancing system, which is constantly feeding information on body movements to the brain”, the key here is vertical (10). They describe how when seated “this balancing system relaxes and mixed or no information is sent to the brain” this consequently results in back pain (10).

Based on my own experience for someone who has a weak back due to injury and either on the road or sitting at my desk I swear by correcting the following.

The Car: It was only recently that I realised that I’ve been sitting the wrong way in my car the whole time and would often end up putting heat packs on my neck (yes that much driving). This link will help you adjust your driving position to avoid unwanted back pain (11). Another life saver I stumbled upon was the car lumber support which naturally straightens your posture, I bought this one here from The Back Shop (12).

The Desk: For those who spend hours sitting at their desk, I feel your pain (well I used to). Lifehacker describe how, many of us may “already have started experiencing repetitive strain injury (RSI) from an improperly set up desk” (13). Here is fabulous link by Lifehacker on how to ergonomically organise your workspace (13).

Shoes: If anyone has had any injuries in the past it’s very possible that your posture may be misaligned as a result of your feet. I highly recommend getting a gait analysis done. This basically involves the measurement of where your feet exhibit most of their pressure and special insoles called ‘orthotics’ are then made for you (on the spot). I had mine done in Elverys Sports Store here’s a link to what they do (15). Let me tell you I was walking on air afterwards and my posture greatly improved.

Pillows: Oh boy is a good pillow important if you have any back or neck problems. I personally love the orthopaedic pillows to support my neck after a hards days’ work. I love my memory foam contour pillow here’s a link to one that I recommend from IrishFit.com (16).

Exercise & Strength

Physical activity has been proven to help in the management of bone and joint related issues as well as arthritis. Arthritis Ireland discuss how “as well as reducing pain and inflammation, keeping active improves joint support and lubrication, helps with weight control and has many other health benefits” (18). Exercise through movement can help to re-establish proper movement and build muscular strength.

Low Impact Exercises: Dr Sarah Jarvis suggests that “Low-impact bending and stretching – including cycling for knees and stretching exercises at home – keep discomfort to a minimum and prevent muscles and joints from seizing up” (17). Other low impact exercises include walking and swimming.

In fact breakingmuscle.com highly recommend swimming as it “1) is low impact, 2) is a form of active stretching – swimming technically will ensure full range of motion movements for many different body parts and 3) it provides just enough resistance from water to provide, over time, sustained aerobic conditioning to a rehabilitating person” (18). Trust me I have used this technique myself, I called it ‘aqua therapy’.

Arthritis Ireland provides some other low impact exercise suggestions here (18).

Nutrition Support

So we’ve discussed some of the reasons for bone and joint issues and some practical lifestyle strategies but we must not underestimate the power of proper nutrition in the prevention and treatment of bone and joint related problems. I call this medicinal nutrition as they help to build strength, reduce inflammation and aid in recovery.

Protein

As I mentioned in my blog how to combat fatigue, it is important to have a wide a variety of good quality protein for recovery and repair. In this I described how “virtually every cell in the body is made up of different protein combinations such as muscles, bones, hormonal function and immune health” (23).

The key here is to get a wide variety to meet all the different functions. Good sources would be lean meat, turkey, chicken, dairy products, cheese, pulses, nuts, seeds as well as eggs being one of the most bioavailable source of protein (24). Oily fish is also a great source of protein which contributes to the building of healthy muscle, in addition to this the Arthritis Foundation also suggest that the omega-3 fatty acids in fish are a great source of anti-inflammatories (19). Quorn is also a good source of protein for the vegetarians out there, is a mycoprotein in which is derived from mushrooms which is low in fat and high in fibre (24)

Nuts & Seeds

Let’s not forget the amazing health benefits of nuts and seeds such as walnuts, pine nuts, pistachios and almonds. High in protein, good fats and fibre they’re also natural anti-inflammatory foods (19).

Calcium

Calcium plays a major role in bone health with “approximately 99% of body Ca is found in bone, where it serves a key structural role” (20). We have greater requirements for calcium “during the periods of rapid growth in childhood and adolescence, during pregnancy and lactation, and in later life” so it’s extremely important to ensure adequate calcium consumption in the diet and in supplement form (20). Inadequate calcium consumption can increase one’s risk of low bone density, osteopenia and osteoporosis. This Solgar Calcium and Vitamin D3 is a great supplement (34).

Vitamin D

Vitamin D plays a major role in calcium absorption but also holds other functions such as hormonal and immune health, which is particularly important for anyone who may be taking medications which lower your immune system (21). Also for those of you who may be taking steroids as part of your treatment it’s important to keep an eye on your bone density and it’s highly recommended to increase your vitamin D intake and through diet and supplement form (21). The Vitamin D supplement I recommend is the Pharma Nord Vitamin D Pearls, which contain the bioactive vitamin D3 in its most absorbable form (29).

Magnesium

Magnesium serves many functions for instance Arthritis Society describes how it “strengthens bones, maintains nerve and muscle function and helps maintain joint cartilage” and can be found in foods such as almonds, cashews, peanuts, peanut butter; soybeans, spinach, dried beans, potatoes and whole grains (22).  A good Magnesium supplement would be the Pharma Nord Magnesium, having three absorbable forms (30), magnesium can also be found in liquid form, so if preffered I really like the Floradix Magnesium  (31).

Glucosamine & Chondroitin 

Both glucosamine and chondroitin  are naturally found in healthy cartilage. The Arthritis Foundation describe how “in laboratory tests, glucosamine showed anti-inflammatory properties and even appeared to help cartilage regeneration” whilst chondroitin helps to ensure fluidity within the joints, making them a great combination and often found together in supplements (25).

Hyaluronic Acid

The Arthritis Foundation describes how “joints are like gears – they work best if they’re well lubricated. In a healthy joint, a thick substance called synovial fluid provides lubrication, allowing bones to glide against one another, whilst also acting as a shock absorber” (26).  Unfortunately in individuals  with osteoarthritis “a critical substance in synovial fluid known as hyaluronic acid breaks down”  which may contribute to joint pain and stiffness (26). I highly recommend this fabulous Solgar supplement has a combination of the Glucosamine, Chondroitin and Hyaluronic Acid in it (32). Like the magnesium, the hyaluronic acid supplement can also be purchased in liquid form for superior absorption such as the LubriSynHA (33).

Natural Anti-Inflammatory Foods

Ginger – Has many healing properties which include “anti-inflammatory and antioxidant activities, as well as a small amount of analgesic property” (27). Why not try add a couple of teaspoons of ginger to your food in a curry, smoothie or take it in supplement form.

Cinnamon – Has “antioxidant properties that help inhibit cell damage” (28). Why not try add a couple of teaspoons to porridge oats for a nutritious breakfast.

Turmeric – Not many people are aware of this wonder spice. The Arthritis Foundation describe how “curcumin is the active chemical in turmeric root” (28). This is a natural inflammatory which can as a result “translate to reduced joint pain and swelling” (28). Why not try add turmeric to a curry or smoothie to make it extra nutritious.

Garlic & Onions – Both garlic and onions contain a substance called ‘diallyl disulfide’ which also is a natural anti-inflammatory compound.  Again the Arthritis foundation suggest that it can “help fight the pain, inflammation and cartilage damage of arthritis” and other joint related issues (28).

Hopefully we have provided you with some practical tools to support your bone and joint health as well as some nutritional strategies for you to try.

Helping You Every Step of the Way.

Laurann O’Reilly – Nutritionist

So we've all been there, where we may be a little burnt out. Perhaps we've been working a little too hard, 'firing on all cylinders' for too long. Maybe we've been sacrificing sleep to keep up with our busy lives 'burning the candle at both ends' so to speak. Maybe it has eventually caught up with us and we find ourselves in a state of exhaustion and fatigue.

What we must come to realise that unless we make the necessary and simple changes it's very difficult to break the cycle.

Hopefully this article provide you with some useful and practical tools, both nutritional and lifestyle to help you combat fatigue once and for all so you can perform at your very best in work and life.

First of all it is important to understand how you got here, into such a state of fatigue.

You Are Only Human

Let's face it life is very demanding and does expect you to be functioning at top form whilst attempting to balance your family, work, social life and all the stresses in between. You are not super human so don't be so hard on yourself it is ok to feel tired.

You see having learnt from experience, the key here is to take note of when you are fatigued as an indicator or red flag as such. It is an alarm bell telling you to SLOW DOWN. It is vital to look after yourself or else you most definitely wont be able to function at your best, you will make yourself ill and I'm guessing you probably don't have time for that right?

Fatigue & Stress

A little amount of stress actually good for us, it keeps us motivated and gives us the fire to get tasks done. Psychology Today discuss the "Theory of Mental Toughness" and that "experiencing some manageable stressors, with recovery in between, can make us more mentally and physically tough and less reactive to future stress" (1). The key here you see is 'recovery in between'.

Think about it, when  you train your body in the gym your body needs to recover.  Similarly, just like rest your body after a heavy training session you must rest your mind also, you wouldn't run with a pulled muscle would you? You would only do further injury. It makes total sense. 

So what happens if we don't take the opportunity to recover?....we burn out. 

Fatigue & Burnout

So maybe we've pushed ourselves too far and most of us will experience this at some stage of our lives if we haven't done already. HelpGuide.Org describe burnout as "a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands" (2). They describe how stress and burn out "reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give" (2). Does this sound familiar? 

So how do I combat fatigue you may ask?

Here are some nutritional and lifestyle strategies to help both in protection and recovery of fatigue.

Sleep

I'm sure we're all probably well aware of the importance of sleep. Just like food is our fuel, sleep is our battery. We can't possibly expect to function at our best if we're not getting enough hours sleep. For instance the American Psychological Association describe how poor sleep can "can affect memory, judgment and mood" (3). 

In fact we can get ourselves into a vicious cycle with stress preventing us from sleeping, lack of sleep reducing our productivity and thought processes and not being able to sleep because we are stressed.

Energy 

We're all aware at this stage that we get our energy from food right? But it's not that simple, it's important that the energy we consume is also nutritious.

We want to consume carbohydrate based foods which support us and keep our energy sustained for longer. These foods include brown and wholegrain foods such as wholegrain bread, pasta and rice which are slowly absorbed into our bloodstream and keeps our energy sustained for longer (this is particularly important for any diabetics too, as a key to stabilising blood sugar levels).

The key here is to get a wide variety to meet all the different functions. Good sources would be lean meat, turkey, chicken, oily fish, dairy products, cheese, pulses, nuts, seeds as well as eggs being one of the most bioavailable source of protein. Quorn is also a good source for the vegetarians out there, is a mycoprotein in which is derived from mushrooms which is low in fat and high in fibre (5).

As a nutritionist, my recommendation is to include nutritious fats in your diet such as oily fish, nuts, seeds, grains, olive oil, rapeseed oil, coconut oil as avocados.

These nutritious fats are not alone great for hair, skin and nails (which often suffer with stress) but also circulation, concentration and joint health. So an all round nutrition support for your health (6, 7).

What other nutrients help to support us during periods of stress

Magnesium as also been nicknamed 'the chill pill' or 'natures natural sedative' as it's been shown to help with anxiety, depression, irritability, headaches, sleeping issues, muscle cramps, with stress massively increasing or requirement for magnesium (9).

CoQ10 is also a powerful antioxidant, protecting our cells from oxidative damage. Oxidation can contribute to heart disease, cancer and even the ageing process (10). As it is difficult to get antioxidants through diet alone for instance fruits and vegetables, CoQ10 supplementation could be a great way of protecting our body from illness as well as getting the best benefit in terms of energy from our foods. The Pharma Nord CoQ10 is fabulous supplement and the best that I've been able to find due to it's great absorption levels (11).

WARNING: Do not take ginseng if you are pregnant, suffer from high blood pressure or are taking anti-coagulents (blood thinners). It is also not suitable if you are diabetic, where there is a family history or risk of oestrogen-dependent cancers. This product should not be used with other stimulants (12).

Self Care

Okay, so what we've started to do here is to fill a toolbox for combating fatigue, so far we have sleep and nutrition but we also need some other tools to help prevent and combat fatigue.

So now we have a full toolkit for which to prevent and combat fatigue through sleep, nutrition and tools to keep us strong in the face of stress and we're ready to take on the world.

Here with you every step of the way,

Laurann O'Reilly - Nutritionist

No doubt Christmas is a busy time for heading out and having a few drinks. With work parties, catching up with family and friends along with leisurely glass of wine for the holiday season we can find ourselves a little….ouchie!

So how to we prevent the dreaded hangover and sore head that accompanies it?

Here are some little tricks

1) Have a good meal – This may be an obvious one but it always wise provide yourself with a bit of ‘soakage’ and have a good meal. Not alone will it line your stomach, but it will provide you with the energy required to dance and sing yourself through the Christmas season whilst slowing the rate at which the alcohol reaches your blood stream.

2) Activated Charcoal – Really? Yes you can get activated charcoal tablets and if taken before you have your first drink they can help to absorb the toxins from your alcohol in turn preventing a potential sore head

3) Stay Hydrated – Why not alternate your drinks with water or a soda between each drink, this allows you to pace yourself, keeping you hydrated. Not alone will it help your hangover the next morning it will ensure you can enjoy your holidays without missing out on the fun stuff. Be sure to have a big glass of water before going to bed

4) Milk Thistle – This is an amazing herbal remedy and liver cleanser, which has miraculous results at helping prevent and treat the dreaded hangover. Best taken in liquid form (20 drops in a little amount of water before bedtime and first thing when you wake up)

5) Electrolyte Rebalancing – Alcohol can unfortunately cause serious dehydration as discussed above, the mistake we often make is drinking large amounts of water to remedy this but unfortunately we end up flushing out our body salts (electrolytes) with this. There is no harm having a sachet of electrolytes on standby (1 sachet in 500ml water). Natural forms of electrolytes can be found in bananas and coconut water.

6) Smoothies – have a fruit based smoothie. Not along will this help to repair the damage from the night before but it also provides you with a healthy form of sugar to bring your blood sugar levels back up from the night before.

Wishing Everyone a Healthy & Happy Christmas – Please Drink Responsibly

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So it’s December and Christmas is around the corner…of course, that means throwing all our healthy eating and hard work out the window and consuming to our heart’s content…or does it?

As many of us are aware, it’s very easy to dive into the box of chocolates, have the extra few drinks and indulge in the extra calories, sending us into a food coma…we’ve all been there right?… But didn’t you feel a little bit guilty?

Unfortunately, it’s so easy to consume the added calories and sugar resulting in inevitable weight gain and soooo much harder to lose it afterwards. It’s a lot of work I tell you. For instance, you have to burn 3,500kcal to lose 1 pound of fat!!

So enjoy your Christmas of course and have the odd treat but keep the following in mind.

As a nutritionist, I love my food too but it’s all about moderation and being realistic.

If you know you are going to have indulged a little maybe go for a hard work out and burn some energy so you have a little more to spare and remember to


AND HAVE YOURSELVES A VERY HAPPY CHRISTMAS  & NEW YEAR

 (Please remember to drink responsibly)

 

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About Us 

Laurann has an Honours BSc. Degree in Human Nutrition from the University of Nottingham, a Masters in Public Health Nutrition from University College Dublin, is an Associate Nutritionist with the Nutrition Society London, a professional member of the Celiac Society Ireland, is registered with the Institute of Public Health Ireland and fully insured.

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