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Conjugated linoleic acid (CLA) is a ‘good’ type of fat found in meat and dairy products. We can’t make CLA ourselves and changes in farming practices, together with our reduced consumption of milk and high fat foods, mean we now consume less than a fifth of the amount eaten by our Stone Age ancestors.
Did you know? Commercial products contain CLA derived from safflower oil making it suitable for vegetarians.
What does it do?
CLA is laid down in cell membranes where it helps to regulate cell metabolism. As well as changing the way body fat is processed, it modifies immune responses to reduce inflammation.
How does it help?
Body fat: CLA increases the breakdown of fat so that more is broken down and released from your fat cells. These fatty acids are then used as a fuel by your muscle cells. CLA therefore helps to build muscle rather than fat. CLA reduces the size of fat cells and some researchers refer to as the ‘missing link’ in weight-loss management. A large analysis of data from 18 studies found that taking CLA (3.2g per day) increased fat loss by around 90g per week compared with inactive placeboi.
Waist size: CLA may preferentially help to reduce fat stored around your waist, which is the harmful type of fat associated with higher blood pressure, raised cholesterol, insulin resistance and poor glucose controlii.
Blood fats: By promoting the breakdown of triglyceride fats, CLA can reduce fasting triglyceride levels without affecting cholesterol balance. , HDL-cholesterol, body weight, plasma glucose or insulin concentrationsiii. This study suggests that CLA can have an effect on triglyceride levels. The blend of isomers used appeared to affect results.
How much should I take?
The average diet supplies around 100–300 mg CLA daily, but beneficial effects occur at intakes of around 3 g daily. Most people take 1g to 2g CLA twice a day.
Contraindications
CLA should not be taken during pregnancy as its effects are unknown.
iii Noone EJ et al. Br J Nutr 2002;88;3:243-51.
About the Author: Dr Sarah Brewer graduated as a doctor from Cambridge University in 1983. She was a full-time GP for five years. She is the author of 50 books and writes widely on all aspects of health including complementary medicine.
Filed under: Studies/Evidence, Understanding Nutrition | Tagged: blood fats, CLA, Dairy, weight loss management, Weight Management | Leave a Comment »
What is Turmeric?
Turmeric is a spice, commonly used in Asian food, derived from the root of the turmeric (Curcuma longa L.) plant. The plant is a perennial herb and a member of the Zingiberaceae (ginger) family. Curcumin is the yellow-colored primary active constituent derived from turmeric and is commonly used to color foods and cosmetics.
Image courtesy of Jackson3 (flickr)
How does it work?
The rhizome (root) of turmeric has long been used in traditional Asian medicine to treat gastrointestinal upset, arthritic pain, and “low energy.” The dried root of turmeric is reported to contain 3-5% curcumin and research has indicated that curcumin may exert a number of potentially therapeutic effects, including anti-inflammatory, antioxidant, neuroprotective, and insecticidal properties. However, clinical evidence for these benefits is lacking.
What is the evidence?
Preliminary human evidence suggests curcumin’s possible efficacy in the management of several medical conditions including dyspepsia, osteoarthritis, hyperlipidemia and improving cognitive function.
Cognitive Function
Curcumin’s antioxidant and anti-inflammatory properties have been suggested as a means of improving or preserving cognitive function in conditions such as Alzheimer’s disease and aging. Preliminary evidence has suggested that curry may be associated with improved cognitive performance [1]; however, additional research is necessary to confirm these findings.
Dyspepsia and IBS
Turmeric has been traditionally used to treat a variety of gastrointestinal disorders, particularly indigestion associated with fatty meals and may provide some symptomatic relief [2]. A study evaluating a mixture of curcumin and other substances (lactoferrin, N-acetylcystein, and pantoprazole) for the treatment of Helicobacter pylori infection found that seven days of administration significantly improved symptoms of dyspepsia[3].
Preliminary research has also suggested that turmeric may alleviate symptoms of irritable bowel syndrome (IBS)[4].
Hyperlipidemia
Studies have reported reductions in low-density lipoprotein and total cholesterol and increase HDL cholesterol levels in response to taking turmeric [5]
Inflammation:
Turmeric and its constituent curcumin have both been identified as possessing anti-inflammatory properties[6]. In clinical research, curcumin (400mg three times daily for five days) was found to reduce edema and tenderness in 40 subjects with postoperative inflammation after hernia or hydrocele repair[7].
Osteoarthritis
Turmeric has been used historically to treat rheumatic conditions. Studies have shown turmeric and curcumin to possess anti-inflammatory properties, which may play a role in the symptomatic relief of osteoarthritis. In a comparative study, an extract of curcumin was seen to be as effective as ibuprofen in relieving pain and improving function in patients with osteoarthritis of the knee [8].
In combination with other herbs turmeric has also been shown to be effective in skin conditions Other preliminary research suggests that turmeric and curcumin might also have antioxidant and immunostimulatory effects and in one study, vitamin E levels increased after 6 months of treatment with 1-4 grams/day of curcumin, possibly indicating that antioxidant effects of curcumin were sparing vitamin E. It is thought to interfere with viral infections and is currently being investigated for its use in HIV.
How much do you need?
Two level teaspoons of powder twice a day, or as capsules 500-1200mg, standardized to 95% curcuminoids. The rate of absorption appears to be increased by food.
Are there any cautions?
As turmeric has been shown to decrease platelet aggregation, concomitant use of anti-coagulant medication such as warfarin or heparin is not advised without consulting your medical practitioner.
This article was written by our Head of Nutrition: Henrietta Norton.
[1] Adv Exp Med Biol. 2007;595:471-80.Clinical studies with curcumin. Hsu CH, Cheng AL.
[2] Int J Clin Pharmacol Ther Toxicol. 1986 Dec;24(12):651-4.Evaluation of anti-inflammatory property of curcumin (diferuloyl methane) in patients with postoperative inflammation. Satoskar RR, Shah SJ, Shenoy SG.
[3] J Altern Complement Med. 2009 Aug;15(8):891-7.Efficacy and safety of Curcuma domestica extracts in patients with knee osteoarthritis.Kuptniratsaikul V, Thanakhumtorn S, Chinswangwatanakul P, Wattanamongkonsil L, Thamlikitkul V.
[4] Am J Epidemiol. 2006 Nov 1;164(9):898-906. Epub 2006 Jul 26. Curry consumption and cognitive function in the elderly.Ng TP, Chiam PC, Lee T, Chua HC, Lim L, Kua EH.
[5] J Med Assoc Thai. 1989 Nov;72(11):613-20.Randomized double blind study of Curcuma domestica Val. for dyspepsia.Thamlikitkul V, Bunyapraphatsara N, Dechatiwongse T, Theerapong S, Chantrakul C, Thanaveerasuwan T, Nimitnon S, Boonroj P, Punkrut W, Gingsungneon V, et al.
[6] Helicobacter. 2007 Jun;12(3):238-43.A curcumin-based 1-week triple therapy for eradication of Helicobacter pylori infection: something to learn from failure? Di Mario F, Cavallaro LG, Nouvenne A, Stefani N, Cavestro GM, Iori V, Maino M, Comparato G, Fanigliulo L, Morana E, Pilotto A, Martelli L, Martelli M, Leandro G, Franzè A.
[7] J Altern Complement Med. 2004 Dec;10(6):1015-8.Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study. Bundy R, Walker AF, Middleton RW, Booth J.
[8] Mech Ageing Dev. 2000 Oct 20;119(1-2):41-7.An hydroalcoholic extract of curcuma longa lowers the apo B/apo A ratio. Implications for atherogenesis prevention. Ramírez-Boscá A, Soler A, Carrión MA, Díaz-Alperi J, Bernd A, Quintanilla C, Quintanilla Almagro E, Miquel J.
Filed under: Studies/Evidence, Understanding Nutrition | Tagged: culinary, food supplement, IBS, osteoarthritis, turmeric | Leave a Comment »
What is Krill Oil?
Krill oil is the oil extracted from small shrimp like crustaceans that are found in abundance in the sea. Unlike Omega 3 Fish oil that comes straight from the body of the fish higher up the food chain, Krill oil is extracted from these tiny crustaceans almost at the bottom of the food chain. This is good news as the lower down the food chain, the closer these creatures are to the nutrient dense algae found at the bottom of the seas.
.jpg "A Krill.")
Image courtesy of: http://commons.wikimedia.org/wiki/User:Amada44
How does it work?
Krill oil contains significant amounts of omega 3 fatty acids – DHA and EPA. Krill also produce a natural combination of the antioxidants, astaxanthin and canthaxanthin, as well as phospholipids, vitamins A and E . These two potent antioxidants, combined with the essential omega 3 fats create a powerful team.
What is the evidence?
Research has shown that these natural nutrient properties found in Krill oil has an anti-inflammatory effect on joints, helping to reduce stiffness, swelling and the associated pain in rheumatoid or osteoarthritis, often within weeks . Clinical evidence also demonstrates the benefits of krill oil in circulatory conditions by significantly lowering levels of bad blood fats while simultaneously increasing beneficial HDL cholesterol by as much as 32% and 44% respectfully .
There is also interest in the use of krill oil for auto-immune diseases such as Rheumatoid arthritis. It is thought that Krill oil can enhance the activity of antioxidant enzymes used for healing and repair . These results were significantly greater in those taking Krill Oil than those on standard Fish Oil supplements.
Krill oil has had excellent results in addressing the symptoms of PMS . Breast tenderness and emotional upsets have been reduced in those taking Krill oil as well as those that have been benefited by standard Omega 3 fish oil, such as pain and cramping.
How much do you need?
Doses of 500mg for maintaining healthy conditions have been used, and up to 3g for higher condition specific doses.
Side effects/cautions
ANTICOAGULANT/ANTIPLATELET HERBS AND SUPPLEMENTS: Taking high doses of fatty acids from fish oil can modestly decrease platelet aggregation . Since krill oil also contains these fatty acids, taking high doses of krill oil might also inhibit platelet aggregation. Theoretically, taking high doses of krill oil with other herbs and supplements with antiplatelet/anticoagulant activity might increase the risk of bleeding. These herbs include, garlic, ginger, ginkgo, turmeric.
SEAFOOD ALLERGY: Some people who are allergic to seafood might also be allergic to krill oil supplements. There is no reliable information showing how likely people with seafood allergy are to have an allergic reaction to krill oil; however, until more is known, it is advisable for those with an allergy to seafood to avoid or use krill oil supplements cautiously.
SURGERY: Because of krill oil’s antiplatelet effects, it might cause excessive bleeding if used peri-operatively. Therefore discontinue krill oil at least 2 weeks before elective surgical procedures.
Overall Krill Oil is proving to be a positive if not superior addition to the Omega 3 source family, as well as being considerably more sustainable.
Filed under: Studies/Evidence, Understanding Nutrition | Tagged: Krill, Oil, Omega 3, Sustainable | 3 Comments »
A new study conducted by the University of Leeds and funded by Cancer Research UK has revealed that fair-skinned people who are prone to sunburn may need to take supplements to ensure they get enough vitamin D.
While not deficient, people with pale skin may still be lacking in this essential vitamin that the body makes from sunlight.
Hazel Nunn from Cancer Research UK, in a BBC interview, said “What the study showed was that in melanoma patients and people with very pale skin, it seemed that some of them at least don’t seem to be able to make enough vitamin D for optimal health…. What we’re looking at here is maybe some people who are not currently on the list of people recommended to take supplements may also need to consider that particulalry melanoma patients and if anyone’s worried they should talk to their GP”
It is possible to take too much Vitamin D- Dr Sarah Brewer said ”The upper safe level for long term use from supplements is suggested as 25mcg (1000iu) Vitamin D per day.” Something that is backed up by NHS recommendations here: http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Vitamin-D.aspx
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There has been much confusion surrounding the launch of the new Traditional Herbal Registration (THR) scheme and we would like to take this opportunity to respond to some of the common concerns raised.
“The price rise is an attempt to make more money”
Due to the dossiers of evidence and extra independent quality tests required under the THR legislation, the cost of manufacture for all companies who wish to continue selling herbal medicines has increased. Unfortunately this has been reflected in the price of some of these products. But you can be assured that we are doing our best to keep costs as low as possible, but there are many factors that are not under our control, this is not a case of profiteering by us at Healthspan.
“Why has Healthspan changed the formulation?”
For a product to be registered under the Traditional Herbal Registration scheme it must have a history of 30 years of safe use, of which at least 15 years safe use has to have been recorded within the EU. As a result of this, manufacturers must submit formulations to the-MHRA for approval. This has meant that many formulations previously used by companies have not been accepted as they have not had a long enough safety record. This has resulted with Healthspan changing its formulation in line with this new legislation.
“I can buy these products cheaper elsewhere.”
Some companies are continuing to sell unregistered food supplement products that do not carry the THR logo; they will no longer be available for sale once “on the shelf” stock runs out. This means that companies will have to either withdraw their equivalent food supplement lines or switch to the more expensive THR registered products. This is likely to cause widespread price increases. As different suppliers have different levels of excess stock, the point at which they will cease to sell old stock varies. As the UK’s largest direct-to-consumer supplier of vitamins and supplements our stock was depleted very quickly.
“Healthspan has taken advantage of the good will of its customers.”
At Healthspan we faced a choice between withdrawing popular products such as St John’s Wort, Devil’s Claw and Milk Thistle and introducing a new range of products that comply with THR legislation that would unfortunately have to be provided at a higher price. We think that it is important to provide a complete range and as a result chose to comply fully with the new legislation.
25% off for September 2011
Filed under: Feedback, Questions | Tagged: Echinacea, Herbal, Medicines, MHRA, Milk Thistle, Remeides, Saw Palmetto, St John's Wort, THR | 87 Comments »
As a medical nutritionist I am concerned that some people are posting recommendations here to take 5000 IU vitamin D. This dose is equivalent to 125mcg daily. According to the UK Expert Group on Vitamins and Minerals report , the upper safe limit for long-term use from supplements is 25mcg vitamin D per day.
However, both the US Food and Nutrition Board and the European Commission Scientific Committee on Food have identified a higher safe Tolerable Upper Intake Level of 50mcg (2000 IU) vitamin D daily.
I am a great fan of the potential benefits of a sensible intake of vitamin D, but excess is toxic and can lead to side effects associated with high calcium levels, such as demineralisation of bone, kidney stone formation , deposition of calcium in soft tissues (including coronary arteries), loss of appetite, headache and weakness as well as irreversible kidney and circulatory damage.
Until International consensus accepts that higher intakes are safe, please be sensible and only take supplements at manufacturer’s recommended levels. For vitamin D, the UK upper safe level for long-term use remains at 25mcg per day.
Reference: www.food.gov.uk/multimedia/pdfs/vitmin2003.pdf pages 136 – 144
Filed under: Feedback, Studies/Evidence | Tagged: d, Dosage, expert, opinion, Vitamin | 2 Comments »
Schedule & Details
On the 7th of September, we will be holding a morning and an afternoon session- customers who are selected will be invited to attend just one of the sessions at their convenience.
The morning session will begin at 10.30am and will end with lunch (provided). Attendees for the afternoon session will be invited to join us for lunch with the afternoon session running from 2pm until 4pm.
During your session, you’ll be taken to the studio to answer some questions, on camera, about your experiences with Healthspan. Outside of this, you will be able to see/sample products from Healthspan, Nurture Skincare and VetVits, speak to Henrietta Norton, our Head of Nutrition, about your personal nutrition and also speak to representatives for our skincare and pet ranges. We’ll also be giving everyone a goody bag to take home with a range of products to try.
Travel and Meals
The venue is best reached by road and is situated a little way from the M1 near Loughborough in Leicestershire. We’ll make sure you have refreshments and provide you with lunch after/before your session as appropriate. We will even reimburse you 20p a mile from your home address. Parking on site is plentiful and free.
Film Usage
By attending the event and being filmed, you give us permission to use that footage, your story and photo internally at Healthspan for staff training purposes and also externally as part of Healthspan’s promotional activities. If used externally, your first name and approximate geographical location may be displayed e.g. “John, County Durham” We will, of course, give you clear written details of how we would like to use the films for you to agree to before attending the event but we would like to be clear on the intended use before you apply.
Please note- a number of customers attending will be invited back at a later date to take part in further filming with a celebrity doctor.
How to apply
Please check these criteria….
1) If you have a great story of how our products have helped you- and you are happy to go on camera to share this story with other customers.
and
2) You are available to get yourself to Loughborough on the 7th & 28th September 2011
…then we’d like you to apply!
Please email us with an account of how our products have helped you and why you started using them in the first place. You should send your story in to community@healthspan.co.uk Please include an upbeat/active photo of yourself too.
We’ll contact all attendees by the end of the day on the 25th August. Good luck- we’re looking forward to meeting lots of you!
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I thought I’d take the opportunity to look at the Healthspan supplements that I take regularly and why I take them.
I keep some at home and some on my desk at work- in really visible places to help me remember to take them: by the kettle and in my pen pot seem to be the failsafe locations to catch my bleary eyes in the morning!
Here are my 3 regulars:
Joint Physio: My GP has told me to keep my Vitamin D levels up- so this is a tasty way to do that as well as getting in Glucosamine and Bromelain. I have a few long-term pains and creaks from a number of years playing rugby so I’m always keen to minimise those in whatever way I can. I’m also a stickler for getting lots of fluid each day, so a supplement taken in water helps with that too.
Gold Multivitamin: I eat well, but not usually with an eye on exactly what nutrients I’m getting. A multivit makes sure I’m covering all the bases and hitting my RDA (the RDA is purely what we need as a basic level, so I’m not worried about going over if I combine my diet and the mutlivitamin)
Probiotic: we’re forever being told that having a healthy gut is key to overall good health. A daily probiotic supplement (rather than a sickly probiotic drink) is easy to take and keep tummy-troubles to a minimum.
I mentioned before- but topping these off with plenty of fluid throughout the day is something I stick by as well as avoiding caffeine where possible.
If you’d like to share with us your top three supplements- why you take them, how they benefit you and any other nutrition tips you like to live by, then please add to the comments below this post or email us at community (a t) healthspan.co.uk so we can share them with our readers.
’3′ Image courtesy of Chaiwat
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5 Healthy habits to steal from men
The opposite sex may seem like an unlikely source of health inspiration but in fact they may well have a few surprising habits we could learn from. Here are 5 healthy habits to steal from men.
How many slimming adverts or articles do you see aimed at men? Not many and that’s likely to be because the majority are not obsessed with their weight. The same cannot be said for women. According to statistics at least 50% of women are on a diet. This yo-yo dieting negatively affects the metabolism as well as rob the body of vital nutrients. Men on the other hand, tend to eat for fuel rather than counting the calories and as a result eat regularly and in sufficient quantity. This means that their metabolism remains more stable. Men also tend to eat a higher amount of protein which can stabilise blood sugar levels, normalising appetite, supplying energy and reducing sugar cravings. Rather than getting hung up on calories, eat what your body needs.
Competition is good for your health. Research shows us that if you exercise with others you are more likely to stay committed to exercise. Having a competitive goal can inspire you to work harder and stick to it. There are mental benefits too, being part of a team can build communication and develop new friendships which can reduce a feeling of loneliness, reduce stress and boost mood.
The average womans handbag weighs half a stone. Compare this to the wallet and mobile phone combination usually sported by men and you can begin to appreciate the weight difference. The body has to compensate for carrying a bag that is prepared for all of eventualities! Add a pair of high heels and your back and can really feel the pressure, throwing you off balance and straining your neck. Take a leaf out of mans book and lighten your baggage.
On the whole women have been conditioned to be less assertive and risk taking than men, but asking for what you want can boost self esteem. A recent study showed that those who asked for a pay rise were more likely to get one. Men are more able to share their ‘achievements’ with others, where as women may see this as boasting. Stating your achievements and ‘sticking your neck out’ can boost confidence and reduce tendencies to low moods.
According to statistics 62% of women and only 29% of men feel pressured to have a more attractive physique. This low opinion of their bodies can cause negative repercussions throughout a womans life. It can impact on her confidence at work, in finding a partner. Research suggests that this occurs because women internalise their body anxieties where as men tend to self-distract, often subconsciously. They may feel the doubt but it is quickly forgotten and put it in perspective. Good distractions are exercise, socialising, listening to music or calming techniques such as meditation.
So although we can deny the natural gender differences, it seems our male species can teach women a lot about pragmatism and perspective that can positively impact on their health and wellbeing.
Filed under: Feeling better, Male Health, Uncategorized | Tagged: diet, Health, Men's, Stress, Weight-Loss, Women's | Leave a Comment »
