Tag: Sugar

Insulin and Fertility

On By AnneIn Food as MedicineLeave a comment

I have been doing lots of research to back up my presentation slides for the workshop on ‘Hormone Balance’ and it has become very apparent that for this and related issues like infertility and excess weight, which are very common today, there are a couple of key drivers.   By making our lives more and more convenient with convenience foods, transport, labour saving devices etc. we run the risk of losing our natural metabolism and balance, resulting in the many chronic diseases we now suffer.  If the original intention was to make life easier it has not equated to less stress and better health.  What we need are whole foods, fresh air, movement, relaxation, sleep, spending time in a natural environment and doing activities that engage us fully.  Modern life has disconnected us from our human nature and even though it makes perfect sense when we are reminded of the simple and basic needs of the body, we have a hard time believing that addressing these needs can have a significant impact on our health.  We can’t turn back time but we can take more control and make better choices for the sake of our health.

One such example is the overproduction of Insulin produced by the pancreas in response to food we have eaten with a high sugar or (glycaemic load), leading to blood sugar imbalance.  We’re not just talking here about white refined sugar, although it is that too, its also white bread, pasta, potatoes, cakes, processed food containing sugar or flour, sweets, alcohol, sodas and even fruit juices that tend to spike blood sugar and cause excess release of insulin. Historically, people had sugar as an occasional treat.  Today …… it is tempting you everywhere you go!  It’s even hidden in foods you would never have expected to find it in.  And, given that sugar in all its forms is highly addictive, as it fires up (endorphins) the addiction chemicals in the brain, it is little wonder we are hooked and coming back for more!

Dr. Mark Hyman has summed it up in a nutshell in his instagram post below.  I couldn’t have put it better myself so you have it here from the expert!  For the ladies and gentlemen who suffer issues of infertility, take note!

What I love about good nutritional advice is that even if you don’t have these particular issues, lowering the glycaemic load of your diet has health benefits for everyone bar none!  Modern life is set up to encourage us all to lean more towards higher glycaemic load foods and lifestyle factors.

View this post on Instagram

I don’t believe it’s coincidence that infertility has increased just like diabetes and obesity has. That’s because excess sugar and subsequent belly fat drive hormonal imbalances and create infertility.⠀ ⠀ In women, these imbalances manifest as polycystic ovarian syndrome (PCOS), which is really a nutritional and metabolic problem that adversely affects insulin and other hormones.⠀ ⠀ PCOS symptoms include irregular or heavy periods, acne, facial hair, scalp hair loss, increased belly fat, and increased levels of testosterone. Studies show PCOS affects 8 to 12 percent of all women, which interestingly correlates with the number of couples who suffer infertility.⠀ ⠀ In men, infertility manifests as lower testosterone, which indicates other hormones like insulin are also out of whack. Among the consequences are bellies, breasts (or man boobs), low sperm count, and decreased sex drive.⠀ ⠀ While problems like PCOS and low testosterone need to be properly assessed, diagnosed, and treated to get your metabolism working again, you have far more control over infertility than you might realize.⠀ ⠀ Studies confirm addressing lifestyle factors – including nutrition, weight, exercise, psychological stress, as well as environmental and occupational exposure –could have substantial effects on fertility. ⠀ ⠀ I recommend my patients take a multivitamin and other supplements and eat a whole food, low-glycemic-load, nutrient-rich, plant-based diet. Those strategies alone can have an enormous impact on fertility. ⠀ ⠀ While I ultimately encourage you to work with a Functional Medicine doctor to address and correct these problems, I have found these seven strategies can help anyone (female and male) balance hormones, reverse infertility, and create abundant health.⠀ ⠀ – Go low glycemic. ⠀ – Implement supplements like vitamin D, B vitamins, fish oil L-carnitine, vitamins C and E, N-acetylcysteine, zinc, and coenzyme Q10 ⠀ – Fix your gut by including gut-supporting foods like fermented foods, as well as fiber and probiotics.⠀ – Exercise regularly.⠀ – Control stress.⠀ – Get sufficient sleep.⠀ – Reduce your environmental toxin exposure. ⠀ ⠀ #pcos #hormonalimbalance #insulin #infertility

A post shared by Mark Hyman, M.D. (@drmarkhyman) on

If you click into the post on-line, among the hundreds of comments is one from a woman who states that her 17 year old daughter exists only because she changed her diet and lifestyle after being told she would never have children.  There are many more stories like this in the comments and around us everyday that you don’t hear about.

I have seen for myself in clinic, on a number of occasions, the very real success of balancing hormones for fertility.  It does require dedicated compliance to dietary and lifestyle changes but these are not beyond anyone’s capabilities.

The other driver of hormonal imbalances including infertility is excess ‘cortisol‘ levels in the body.  Cortisol is the stress hormone.  Eating a lower glycaemic load diet will help with overproduction of cortisol too.  Getting some moderate exercise, managing stress levels with mindfulness, meditation, deep breathing or finding a hobby that is engaging enough to reduce stress levels.    Also, getting adequate shut eye (sleep), will really help.

Conditions are more favourable for fertility when the body is in ‘relaxed mode’ or parasympathetic nervous system mode, and not in ‘fight or flight’ or sympathetic nervous system mode.  Our modern high stimulation diet and a lifestyle which is fast paced, indulgent, highly stressful and busy busy busy, sends a message to the body…… “this is not a good time to have a baby, I’m way too busy just surviving”.  The dietary and nutrition suggestions in the post are right on point to aid fertility.  Also, to bring your body into parasympathetic mode instantly, practice deep breathing or tuning in to your breathing on a regular basis.  Start by doing some long exhales (10 in succession) and soon you will be breathing deeply.  Another easy technique to switch your body into parasympathetic mode is to elevate your legs above the level of your heart.  Lying flat on the floor use a chair, the bed or the wall to elevate your legs and relax for 5 minutes in this position.  A daily practice will impact over time and the body will get the message “life is good, I am calm and capable, all is well, I have plenty of resources to reproduce”!

You can follow Dr Mark Hyman on instagram or by searching for ‘Dr Mark Hyman Instagram’ on line.

These strategies are not rocket science but are shown to bring about positive results for those that implement them.   The view that there needs to be a pill for every ill, as if we are machines that need a screw here and a drop of oil there, is being replaced with an integrative approach to restoring health to the body that recognizes us as individual beings, affected by our unique genetics, environment, food, movement, sleep, thoughts, emotions and beliefs.

 

Further reading recommendations:

  • The Low-GL Diet Bible, Patrick Holford
  • The Low- GL Diet Cookbook, Patrick Holford
  • Fat Around the Middle, Marilyn Glenville, PhD
  • The 4 Pillar Plan, Dr. Rangan Chatterjee [Balanced Living]
  • The Hormone Cure, Dr. Sara Gottfried M.D. [Hormone Balance]

 

© Limelight Nutrition 2019

Get these Anti’s

On By AnneIn NutritionLeave a comment

A new born baby has an absorbent mind, like a sponge!  This allows the baby to easily learn the language spoken by the people around them.  It does this learning so effortlessly it might appear that it was destined by its DNA just like the colour of its hair.  But this is not the case!  Language does not grow like hair and teeth.  Acquiring a language is a learning skill that involves lots of interaction between the brain and the outside world.  The child’s mind is particularly suited for this task.  Amazing as this is, acquiring language doesn’t end with childhood.  Have you noticed that when you embark on a new project, interest, area of study or line of work, there is a whole new language that goes with it?  It dawns on me sometimes when I’m happily listing off the health benefits of a particular food, saying it’s anti this that and the other, that perhaps people don’t really get it.  As adults we have a tendency to skim past what we don’t immediately understand.  It’s like a foreign language, you just blank it out.  So, I’d like to pause and explain a couple of very important ‘anti’s’ as they relate to nutrition and health.

Getting the Anti’s

Oxidation, inflammation, cancer, bacteria and viruses etc. are enemies to the health of the body which needs supportive nutrients and other factors to fight back.  Simply put, if you wanted to address a bacterial threat you would choose anti-bacterial properties.  So, in general, ‘anti’ as a prefix is a good thing!  It is pretty obvious what anti-bacterial, anti-viral, anti-histamine, anti-aging and anti-cancer mean.  Foods, supplements, essential oils, remedies etc. that have these ‘anti’ properties support the body in fighting that particular threat.

Inflammation and oxidation are less easily understood.  We loosely associate inflammation with pain.  We seek out anti-inflammatories at the Pharmacy for this, yet the harmful effects of inflammation go way, way beyond aches and pains!   And, when it comes to oxidative damage, unless you have studied nutrition or biochemistry, you might easily glaze over with this one too.

So, if you want to read on, I will explain a little bit more about the insidious effects of inflammation and oxidation on the body, how it gets there and why we all need the support of anti-inflammatories and anti-oxidants.

Continue reading “Get these Anti’s” →

Acne and Diet

On By AnneIn Food as MedicineLeave a comment

Acne is most common in teenagers and young adults but does affect many people to some degree or another, for their entire lives.  Acne Vulgaris is the medical term for this skin condition.  Sounds awful!  You didn’t need to know that, right? 🙂  But, acne means ‘eruption’ and ‘vulgaris’ means common.  These common skin eruptions can take a variety of forms and severity.  Mild acne consists of whiteheads and blackheads, moderate – pustules (pimples) and severe acne – cysts and nodules that may leave scaring.   Whatever the severity, most sufferers feel that this condition, which can affect the face, neck, chest, shoulders and back, puts them in the spotlight of attention, and not in a good way!  We know that beauty is not just skin deep but we also have a tendency to feel very conscious of skin blemishes when they show up. The psychological impact of the condition, especially with the more severe type, may cause anxiety or depression and this should be acknowledged and addressed as part of any treatment programme.  If you take the conventional medicine route with problematic acne, you may not find support for this idea that what you eat matters.  However, science is now showing us that certain foods are a factor in causing and perpetuating acne but there are also foods that can help fight it.

Anatomy of Acne

This is the simplified version just to give some background before we get to the nutrition.  There are a number of physical factors involved in the formation of acne which are, keratin (skin cells), the sebaceous glands (oil producing glands in the skin) that produces sebum, and the hair follicles (from the root up to the surface of the skin).

An overproduction of keratin (forming dead skin cells) and/or sebum (connected to androgen hormones) can clog up the hair follicle at its opening onto the skin.  This can produce mild acne.  If the follicles remain blocked this can lead to overproduction of bacteria deeper down that have nowhere to go and therefore increase in number.  This increase in bacteria is a red flag to the immune system which consequently produces pus (dead immune cells) and inflammation (sore, red inflamed skin – pimples) as a response.

From a functional and nutritional perspective therefore, we would be looking at the underlying systems involved in a) skin production, b) hormone balance, and c) the immune response.   So how come some people get away with eating rubbish and have no acne?  Well, there is of course a genetic element which makes one individual more susceptible to acne than another, but on the bright side we are now discovering our genes are not set in stone.  A new area of study called Epigenetics shows us that our genes can be influenced and modified with dietary and lifestyle changes.

The Hormone Connection

Both male and female bodies make hormones called androgens.  Androgens are known to trigger increased production of both keratinocytes and oily sebum.  They increase during puberty and women’s bodies produce more of them during pregnancy as well as with oral contraceptive use.  Acne is one of the signs of increased androgen production in women with PCOS (poly cystic ovarian syndrome).  Acne often signals hormone imbalance.  There are a number of dietary and lifestyle factors that can throw male/female hormones off balance.  In a complicated series of processes hormones are made, used and eliminated by the body.  Hormones can be considered as ‘messengers’ delivering a message to a part of the body to initiate a response.   An overproduction of two hormones in particular can disrupt normal function, these are cortisol and insulin.  Long term unresolved stress, diet and other lifestyle habits may increase production of both cortisol and insulin.   These two are very much connected to our ‘survival’ response which trumps reproduction every time.

The immune factor

The immune response is also an automatic survival response.  An army of immune vigilante detect an overproduction of bacteria in the skin and the immune system sets to work.   The skin becomes inflamed, swollen and painful.   The white pus from the pimple is a collection of dead immune cells.  This is the body’s way of expelling the infection.  This buildup of bacteria is also why a doctor will often prescribe antibiotics.  It makes sense except it doesn’t resolve the problem long term.  While antibiotics kill pathogenic bacteria they also kill your friendly bacteria which ironically work closely with your immune system to keep you well.  Taking antibiotics may only make matters worse in the long run.

On the Surface

It might seem logical then that ‘unblocking the pores’ would solve the problem entirely but acne is not just a skin deep condition.  That said, exfoliating the surface skin is an important step in removing the keratin layer of dead skin cells.  There are natural ways to achieve this without going to a lot of expense.  For example, mix some baking soda and little water to make a paste.  Add 1-2 drops of pure essential oil of Lavender.  Start with 1 drop.  Rub it into the skin and leave it for 5 to 10 minutes.  Wash it off with lukewarm water.  You can access lots of homemade natural exfoliates for acne prone skin online.   Baking soda has a low pH to sooth inflamed skin.  The Lavender also has a soothing, anti-bacterial, anti-microbial and anti-inflammatory effect.   Apply a little Aloe vera gel after exfoliating as a soothing and natural toner.  A little coconut oil will help moisturize and heal the skin.

Below the surface

You might by now accept that a diet high in sugar, processed foods and factory farmed animal products can fuel heart disease, type 2 diabetes, obesity and cancer but you could easily add acne and immune and hormone imbalances, to this list.

Treating only the surface will not be enough to banish acne.  Researcher have found certain foods specifically, dairy [milk, cheese, milk chocolate], white refined carbohydrates, sugary products and fast food contribute to acne.   Dairy promotes the production of insulin-like growth factor (IGF-1) which may contribute to increased production of keratinocytes, and foods with a high glycaemic load increase the production of insulin, which can stimulate androgens, known to cause an increase in sebum production.

Remove, Reduce or Replace

Dairy:  Where possible remove or reduce especially milk and milk products.  Replace with plant milks and yogurts.  You can get cheese made from nuts, for example, almond, cashews, coconut, soy, hemp and peas.  Or choose different options, like nut butter, hummus or guacamole instead of cheese.

High GL food:   Remove or reduce high glycaemic load foods.  These include white refined products like bread, pasta, rice, cakes, sodas and fruit juices.  Replace with low glycaemic load foods.  A link to a pdf list of common foods is provided below.  Examples of low GL grains are quinoa, millet, barley, oats and buckwheat (which is not wheat by the way)

Fast food:   The problem is you’re never sure what’s in there.  Convenience food is made to taste great with chemicals, highly processed oils, salt, sugar and cheap ingredients.   Increase home cooked meals in place of convenience foods.

Stress:  Stress can come from worrying, rushing around, anxiety, not getting enough sleep, over exercising and large gaps between meals or skipping meals.  Whatever the source, your body responds to stress with increased production of cortisol.  Remember it knocks reproductive hormones off-kilter.  Do a mindfulness or relaxation practice daily.   Make sleep a priority.  Eat regularly.

Nutrients that help flight acne

Now to the good news!  Increasing your intake of plant foods especially vegetables with some fruit, that are rich in antioxidants and critical nutrients, can do a lot to fight acne.  And, whilst restoring beautiful clear skin you’ll have the added benefit of restoring health to every cell in your body.  Here are some specific nutrients and foods that have been widely researched and shown to help clear up acne.

Zinc – top food sources pumpkin seeds, cashew nuts, chickpeas, beef, lamb, wholegrains, beans and spinach.  Best supplemental forms zinc acetate, gluconate or sulfate.

Turmeric – add it to soups, curry dishes, golden tea, smoothies or stir-fries.  The supplemental form is called curcumin and is now widely available.  It has excellent anti-inflammatory properties.

Probiotics – Gut health has become increasingly associated with the health of the skin and immune system.  Taking a probiotic helps to increase your army of friendly bacteria to win the fight against infection.   An imbalance in microflora with more pathogens (bad bacteria) resident than good ones, can be a contributing factor to acne.  Probiotics can be found in supplement form or in fermented foods such as sauerkraut, kimchi, miso, live natural yogurt and kombucha.  Consider taking a course of probiotics especially if you have taken antibiotics to treat acne.

Green tea – The polyphenols in green tea have been shown to reduce sebum production and skin inflammation, even when applied topically to the skin.  Drink it daily for a few weeks to see the effects.

Omega 3s – These fatty acids have an anti-inflammatory effect on the body.  Freshly milled flaxseed or chia seeds are a good plant source.  Oily fish such as wild salmon, mackerel and sardines are also a good source.  It can be taken in supplement form.

Vitamin A, D & E:  These are the fat soluble vitamins that are found to be low in individuals who have acne.  Vitamin A is present in orange, red and yellow foods in particular, for example, carrots, sweet potatoes, pumpkin apricots but also in dark green leafy vegetables.  Vitamin E is abundant in peanuts, fresh seeds like sunflower, broccoli and hazelnuts.  Adequate Vitamin D levels are not so easily achieved through food sources or sun exposure.  This is one you could consider  supplementing for sure.  If you do, choose Vitamin D3.

These nutrients have one thing in common – they have anti-inflammatory properties and the root cause of acne is inflammation by various means.

Finally, avoid using chemical products on the skin as these may irritate and inflame the skin further.  Treat the skin gently and with natural products.

I hope you find this helpful.  If you want to read more about treating acne in a natural way I have provided a link to Dr. Axe’s  website below.

© Limelight Nutrition 2019

Further information:
  • Dr. Axe link to – Home Remedies for Acne
  • Glycaemic Load of Common Foods – link to PDF list  Here
  • Photos Source:  Google Images

Healthy Halloween Horrors!!

On By AnneIn NutritionLeave a comment

So when I was growing up it wasn’t “trick or treat” it was “any apples or nuts”?  And, this is literally what we got when we knocked at neighbourhood doors.  Apples, grapes, oranges, bananas, peanuts in their shells and if you were unlucky some nuts in rock hard shells that my Da had to take the hammer to.  We suspected sinister motives from the contributors of the hard shelled nuts, but it was better than getting a bucket of cold water over you, which we feared, but never actually experienced.  Now that’s giving my vintage away.  At Halloween my mother made ‘Colcannon’ for dinner.  A traditional Irish dish made of curly kale and mashed potato.  I think she added sauteed onion and butter.  I loved it!  Back then Kale only appeared in the shops around Halloween.  Then there was the traditional ‘barmbrack’ with the prized ring in it.  You’d wish and pray, against considerable odds (large family) that you would be the lucky one.  Cue the violins, I don’t recall ever getting the ring.  Boo Hoo!!  Dress up was what you could find or borrow or make.  In hindsight this was a time of year where nutritious food was part of a celebration that children eagerly participated in.

I’m not sure when “any apples or nuts” turned into “trick or treat”, or when the collection of fruit and nuts turned into the collection of sweet, sweets and more sweets.  Probably right about when the word ‘obesity’ started making an unexpected entrance into our everyday conversations.

I passed some children on their way to school this morning, all dressed up in some fantastic looking Halloween costumes.  Last day at school before mid-term.  The enjoyment of Halloween for the 21st century kid is no less than it was for us.  The fun and excitement was palpable.  It is just such a shame that we feel compelled to offer these beauties sugary sweets instead of healthy treats.   When I give out healthy treats at the door I suspect the offering is not appreciated by today’s kids who are wondering about my sinister motives!!

I was inspired to write this little blog after seeing this fun instagram post by NTOI.  Check out @healthyhalloween and @prep_over_fail on instagram if you are a follower, for some really fun Halloween ideas that kids will love.  Have a Happy & Healthy Halloween!!

 

 

Calories – the Good, the Bad and the Make Believe

On By AnneIn Nutrition3 Comments

Counting calories… Yes, I have done it too!  Until I learned that there is a healthier, more sustainable way to lose weight and keep it off.   There is no doubt about it, if you restrict your calories on an ongoing basis, you will lose weight.   That said, as soon as you stop restricting calories and go back to ‘normal’ eating, you will put it all back on again and more.  As soon as you even think about restricting calories you feel hungry, right?   Did you know your body has an inbuilt physiological response to perceived and actual hunger?   The response roughly translates as ‘hold on to that fat’!   It behaves like Old Mother Hubbard, she doesn’t want the cupboard to be bare.  Is your own body working against you?  Many of our innate responses are outside of our conscious control.  You don’t need to remind your heart to beat or your hair to grow.  We are hardwired to survive for a while without eating.  If your body perceives ‘starvation’ it holds on to its fat store (stored energy) to tide you over.  Thankfully, most of us do not face food scarcity or starvation, the opposite is more likely the case.  The challenge we face today is learning to understand how our body works, what affects our appetite and how to negotiate the modern diet for a healthy weight.  It is never a simple case of counting calories.

Continue reading “Calories – the Good, the Bad and the Make Believe” →