We all try to keep too many balls in the air at this time of year. Work Christmas parties, children’s concerts, other family commitments, pre-Christmas work deadlines, Christmas shopping, getting the house ready to withstand scrutiny from even the toughest in law – we’ve all been there and for some unknown reason, each year we do it again.
One of those balls is bound to fall sooner or later. Here are some tips for maintaing good health over the Christmas period.
Make exercise a priority. Even if you only have twenty minutes to go for a walk or run or swim, do it. Don’t fall into the trap of thinking “I really wanted to go for an hour but don’t have time for that, so I won’t do anything at all.” Anything is better than nothing. It will not only help to maintain you at your current fitness levels, it will keep you in the habit of exercising.
Take this opportunity to be active with your kids. Bike ride with them, kick a football, body surf, throw them in the air (but don’t be tempted to drop them), bushwalk, stroll around the neighbourhood after dinner. We live in one of the best cities in the world, with a great climate, and this time of the year there is simply no excuse for just sitting around.
Try not to go to a party hungry. Eat enough a couple of hours before you go so that you won’t feel the need to hover at the food table for the first few hours.
Make the healthiest food choices you can under the circumstances. If a dip is served with crackers and vegetables, dip the vegetables in, not the fat laden crackers.
Before you put something in your mouth, ask yourself is it really worthwhile getting fat over? Can you go without this so you can really enjoy something else. If Christmas pudding with all the trimmings is really your thing, forego the chocolate money and a second serving of ham.
Don’t feel guilty about what you have eaten or drunk. If you have overindulged, get over it. The world won’t end. Just acknowledge that you’ve taken on far more fuel than you can possibly use up all in one day, and eat less the next day, and the next if you’ve really stuffed yourself.
Spend as much time as you can laughing and relaxing. It will do wonders for your sense of well being, and what could be more revitalising than a good old fashioned belly laugh every day?
I can hardly believe it is that time of year again when men dress in red suits, waddle around saying “Ho, Ho Ho” and try to pass themselves off as the real Santa. Whilst we mere adults may not be able to pick the difference between these impersonators and the real thing, any five year old can tell you in seconds if you are with an impostor or in the presence of greatness.
It’s enough to make your head spin, just as a few too many tipples may have the same effect on you this Christmas (if last year is anything to go by), so here are some “sure fire” hangover cures (or not).
Some people swear by the hair of the dog as a hangover cure, some sing the praises of aspirin and bananas or Vegemite and water, while others say that nothing is better than a good old-fashioned fried breakfast. Perhaps it is the alcohol that is making you delusional. According to a study by Rachel Vreeman and Aaron Carroll, of the Indiana University School of Medicine, it is not possible to cure a hangover. These learned doctors conducted a meta analysis of the literature and found no scientific evidence to support these claims.
Good studies were available evaluating the herb borage, the artichoke, prickly pear, Vegemite, fructose, glucose, tolfenamic acid and propranolol. None had any effect.
“From aspirin and bananas to Vegemite and water, internet searches present seemingly endless options for preventing or treating alcohol hangovers,” the doctors said. “No scientific evidence, however, supports any cure or effective prevention.”
A few small studies have suggested that fluid and salt replacement might be helpful. Hangovers also get better with time — thus whatever you have taken will eventually seem to work.
Of course prevention is better than cure, and Hooked on Health advocates consumption in moderation only, but just in case you “lose your head” here are a few tips.
Most of the hangover symptoms you feel are caused by dehydration, so making sure you are well hydrated throughout the silly season (not just on the days you are socialising) will help to stave off dehydration.
Drink plenty of water throughout the night along with your alcoholic drinks. Not only will this mean you drink less alcohol, but it will help to prevent dehydration.
Don’t drink alcohol right up to the time you go to bed. If you stop drinking a good hour before bedtime, your liver will have more chance of getting rid of the toxins before it slows down for the night.
A good sports recovery drink such as Endurox R4 may help as a tonic in the morning. It will help to replace some of the fluid and electrolytes you have lost.
Although the good doctors have not found scientifc evidence to support the use of supplements in the prevention of a hangover, I swear by supplementing with Vit C, B group vitamins and zinc prior to any likely tipple. A woman I studied nutrition with supplemented her son with these nutrients for 4 days prior to his 21st birthday party and not only did he not have a hangover, he didn’t feel the effects the alcohol at all! I don’t know that her son was too happy about that, but she certainly was.
Even if your favourite hangeover cure has no basis in science, your tried and trusted hangover cure will be good for your soul if nothing else.
You need to bear in mind that over indulgence in anything is going to take it’s toll on your body, and if you are planning a great year of fitness and training in 2010, don’t go overboard, or it will be that much harder to regain your fitness in the New Year. But…..you only live once!
If you have any tips for hangover prevention, please feel free to share them with the rest of us by posting below.
The hidden dangers caused by sleep deprivation can be lethal. Chronic sleep deprivation is associated with diseases such as diabetes, heart attack, obesity and depression. It is estimated that about a third of the population is in sleep debt, and on average we sleep for ninety minutes less now than we did ten years ago.
Sleep deprivation has an adverse effect on our cognitive function. We experience attention difficulties, and beyond sixteen hours of wakefulness we experience impairments to our driving ability similar to that of someone with a .08 alcohol reading. Tests have shown people to make ten times as many mistakes when tired, and tiredness accounts for one third of all work place accidents.
One quarter of all motor vehicle accidents in Australia are attributed at least in part to drowsiness; it is estimated that eighty thousand drivers fall asleep at the wheel every day in the US, and in the UK a drowsy driver was convicted of causing ten deaths. An experiment on a subject who had had nine hours sleep in three days showed he had eighteen micro sleeps during a driving test. They were of 3-13 seconds duration, with an average of 7.8 seconds. In a two hour driving test, the subject was actually asleep for a total of twenty five minutes. The subject was fully asleep whilst driving, not just when the vehicle was stopped at traffic lights etc. During tiredness, parts of the brain go to sleep, even though the body is still awake. This is a frightening thought for those of us who are driving children around after many many nights of sleep deprivation due to those same beautiful beings!
Tiredness reduces the body’s resistance to disease. The body behaves as if it is under contstant stress and the immune system is then required to respond constantly. Eventually it fatigues and your body becomes less able to fight bugs.
Do you get more then seven hours of sleep each night? If you don’t, you need to reassess your sleep habits. You are at an increased risk of weight gain, heart attack. and stroke. Men tend to gain weight around the belly and the neck. This extra fat in the neck impinges on the throat and can result in sleep apnoea. When sleep apnoea is eliminated, large increases in the output of the heart can be measured. and the heart does not have to work so hard. Research has also shown you are at greater risk of stroke if you suffer from sleep apnoea. With just under 15% of Australian adults suffering from the condition, it is worthwhile getting yourself checked out if you never seem to wake up feeling rested.
Chronic sleep deprivation increases your risk of developing Type II diabetes by 50%. With sleep deprivation, insulin sensitivity decreases, and production of insulin decreases as the stress response reduces pancreatic production of insulin. Too little sleep can have an adverse effect on the way the body processes glucose.
Sleep and Weight Loss. I often hear from clients that they have tried everything, but just don’t seem to be able to limit their food intake. The first question I ask is how much sleep are you getting? Tiredness upsets the balance of hormones which perceive hunger and control appetite. There is an over supply of the hormone which tells you you are hungry, and an under supply of the hormone which tells you you are full. So, even though you may eat a lot and actually be “full” your body still feels hungry, your body does not turn off the sensation of wanting to eat. One subject in a sleep deprivation study measured a 50% decrease in insulin production and a 50% decrease in the production of leptin the hormone which switches off hunger. With these types of hormonal imbalances happening, is it any wonder you find it difficult to lose weight, let alone function efficiently.
Ask yourself this question. Do you remember what it feels like to be really wide awake?
If the answer is no, then take some action to get yourself back into peak physical shape, and change your sleep habits.
Aim to be in bed for at least eight and a half hours every night. This will allow you plenty of time to get to sleep.
Plan to be awake at the same time every morning, regardless of what you have on that day.
Don’t turn the TV on and start watching a programme that finishes past your bedtime, kidding yourself that you will turn it off half way through and go to bed. You’ll be amazed at all the things you can get done if you don’t turn the TV on at all.
Do enough exercise to tire you out, but do not over train, as this will lead to difficulties in sleeping
If you cannot sleep, don’t just lie there squeezing your eyes shut and yelling at yourself to go to sleep. If you are awake for more then fifteen minutes in the middle of the night, get up and do something boring, and try again in 25 minutes or so.
If you really think you are getting enough sleep but you still feel tired every morning, see your doctor and ask to have the situation looked into further. You could have a simple vitamin or mineral deficiency, or you could be suffering from sleep apnoea.
It is not normal to feel tired all the time, so take the time to find out what’s going on. It may just save your life, or the life of somebody else.
Source: SBS documentary Dead Tired. Screened 27/05/09
Oesteoporis and osteopenia are often considered to be diseases of post-menopausal women. Sufferers of these diseases that don’t fall into that category are often assumed to be exceptions to the rule. However, bone density is an issue which affects both men and women. Did you know that 1 in 3 men over 60 years will have an osteoporotic fracture in Australia, as will 1 in 2 women? [1]
There are countless studies evidencing that regular physical activity on a long term basis has an important role in maintaining bone health, but when it comes to maintaining bone health, all exercise is not created equal.
Running vs Cycling as a Bone Builder In 2007, a study from the University of Missouri-Columbia[2] found that men participating in predominantly low-impact forms of exercise have an increased incidence of oesteopenia, resulting in two times the risk of bone fracture.
The study measured bone mineral density in forty three competitive male cyclists and runners ages 20 to 59. The study found that:
The cyclists had significantly lower bone mineral density of the whole body, especially of the lumbar spine, compared to runners.
63 percent of the cyclists had osteopenia of the spine or hip compared with 19 percent of the runners.
Cyclists were seven-times more likely to have osteopenia of the spine than the runners.
Quite staggering results considering the subjects of the study were competitive cyclists and runners aged under 60. Even the runners had a relatively high incidence of oesteopenia of the hip and spine!
Some Bone Density Facts.
Studies in pre- and post-menopausal women show that bone mineral density will increase 2 percent to 3 percent after six months of resistance training three times per week. These small changes are quite significant, as a 1% increase in bone density reduces the risk of fracture by 5%. [3]
Low bone density in males often remains undiagnosed and inadequately treated and, after suffering a fracture, men are less likely to receive follow-up care than women.
Bone loss in women is approximately 1% – 5% per year after menopause
When they occur in men, fractures due to oestoeporis or oesteopenia are associated with higher disability and death, than in women.
Every 5-6 minutes, someone is admitted to an Australian hospital with an osteoporotic fracture. This is expected to rise to every 3 – 4 minutes by the year 2021, as the population ages and the number of osteoporotic fractures increase.
About 50% of people with one fracture due to osteoporosis will have another. The risk of future fractures rises with each new fracture. This is known as the ‘cascade effect’.
People who have had two or more osteoporotic fractures are up to 9 times more likely to have another fracture The risk increases to 11 times for people who have had 3 or more fractures compared to someone who has not had one.
Two thirds of fractures of the spine are not identified or treated.
Risk Factors for Oestoporis
Family history of osteoporosis and fractures
Women are at a greater risk of developing osteoporosis than men, mainly due to the rapid decline in oestrogen levels after menopause.
Men also lose bone as they age, but their bone mass generally remains adequate until much later in life
Use of cortico-steroids (commonly used for Asthma)
Rheumatoid arthritis
Over-active thyroid or parathyroid glands
Coeliac disease and other chronic gut conditions – which effect the absorpotion of important nutrients such as calcium
Chronic liver or kidney disease
Smoking
Excessive alcohol consumption
Diet lacking in calcium
Lack of sunlight exposure, which may cause vitamin D deficiency
Sedentary lifestyle over many years
In Men
Symptoms of low testosterone levels such as impotence and lack of libido
In Women
If your period has stopped for 6-12 consecutive months (excluding pregnancy, menopause or hysterectomy)
If you experience early menopause
Consumption of more than 4 cola drinks per week in women (cola drink consumption does not seem to have an impact on bone density in men).
What can you do to reduce the risk of oesteoporisis?
Choose your parents wisely
Include weight bearing exercise such as running, resistance training, stair climbing, skipping, hopping, as a regular part of your life.
Be aware that any positive gains in bone strength are lost when you stop exercising, so that it is important that your exercise is regular and ongoing.
Ensure you receive adequate amounts of sunshine to boost your vitamin D levels. “To get enough sunlight to produce vitamin D, a person needs to expose their hands, face and arms (around 15% of body surface) to sunlight for about 6 – 8 minutes, 4 – 6 times per week (before 10am or after 2pm Standard Time in summer, for moderately fair people).” [4]
Ensure your diet includes an adequate intake of calcium, as calcium is vital to maintain bone strength.
Your daily calcium needs depend on your age and sex.
Children
1-3 yrs
500mg/day
4-8 yrs
700mg/day
Girls
9-11 yrs
1000mg/day
12-13 yrs
1300mg/day
14-18 yrs
1300mg/day
Women
19-50
1000mg/day
51+
1300mg/day
Pregnancy
14-18
1300mg/day
19-50
1000mg/day
Boys
9-11 yrs
1000mg/day
12-13 yrs
1300mg/day
14-18 yrs
1300mg/day
Men
19-70
1000mg/day
71+
1300mg/day
Be aware that dairy is not the only good source of calcium. Tahini, nuts and salmon (with bones) are also great sources. See our Calcium Rich Foods table for some more ideas.
The liver is hugely important in maintaining your health. It performs the vital functions of blood sugar regulation, the breakdown of toxins in the body, the production of bile which emulsifies and absorbs fat in the small intestine, and regulating cholesterol and other hormones important in weight maintenance. If your liver is overwhelmed by toxins (and let’s face it, who doesn’t overload their body even just a little bit at this time of year), or if it lacks essential nutrients, it will not function efficiently. What’s more, if the liver does not produce enough bile, fat may be stored in the liver, instead of processed.
A few weeks of poor eating and not enough exercise can harm the liver, causing liver inflammation and an increase in the amount of fat found in the liver, reducing the liver’s effectiveness.
Tell-tale signs of liver stress
Skin problems, rashes, acne, premature ageing
Dark circles under your eyes
Weight problems such as uncontrolled weight gain and binge eating
Fatigue and sleepiness
Digestive problems – frequent constipation, chronic heartburn, indigestion, bad breath
Irritability, depression, mood swings, poor memory, feelings of helplessness
The list could be used to describe the symptoms of a number of other conditions of course, but if you do suffer from a couple of these, (or even if you don’t) it is worthwhile considering giving the liver a bit of TLC by consciously including foods in your diet which will give your liver a lift, and by maintaining a consistently active lifestyle. You don’t need to go into full detox mode, but if you do want to go the whole hog, don’t jump into a detox programme cold turkey. You need to ease into it, gradually reducing toxins over a period of a week, or else you are likely to have a very severe reaction.
Liver Cleansing Foods
Lemon. Start the day with the juice of half a lemon in warm water. This will help with the digestive process before food gets anywhere near your liver.
Dandelion. Leaves can be eaten fresh in salads and dandelion root or leaf can be consumed as tea. Dandelion teabags are available in most supermarkets. I add milk, but it’s your preference. Whilst it looks a little like coffee, don’t treat it as a coffee substitute as you may be disappointed. Value it for it’s own sake! Also be aware that dandelion does have a diuretic effect, so make sure you drink plenty of water as well.
Filtered Water. Important not only for the liver. In the summer months, particularly if you are exercising, you need plenty of it. There seems to be very little actual evidence supporting the standard 8 glasses, or 2 litres of water a day theory, so how much is enough? You should drink enough water so that you are passing clear (or almost clear) urine. Be aware that eating beetroot, and over supplementation of B group vitamins can change the colour dramatically!
Taurine containing foods such as animal protein and invertebrate seafood (basically anything from the sea which doesn’t have a backbone). Vegetarians and people with multiple allergies and chemical sensitivities should consider supplementing their diet with 200 to 500mg of taurine daily.
Globe artichoke
Carrots
Beetroot
Alfalfa
Barley Root
Raw Vegetables (especially leafy greens)
Raw Fruits (but stick to no more than 3 serves of fruit per day due to the high fructose levels in fruit)
Oats
Olives and olive oil
Beans
Garlic and onion – which contain phytochemicals that break down fatty deposits in the body
Onion
Tomatoes
Nuts
Cayenne
Tumeric – very high in beta carotene which helps protect against the damage caused by free radicals. Also helps the liver to metabolise fats
Flaxseed and Flaxseed oil (flaxseeds need to be crushed prior to eating otherwise they are likely to pass through the intestine undigested.
Psyllium 3-4 gms prior to meals
Foods to Minimise or avoid
Fast foods
Processed foods
Artificial food additives, colours and preservatives
Synthetic sweeteners
Sugars, especially fructose and high fructose corn syrups such as those found in soft drinks.
A new study from the University of Sydney has found that including enough protein in our diets, rather than simply cutting calories, is the key to curbing appetites and preventing excessive consumption of fats and carbohydrates. “Aaahh”, I hear you all saying. “High protein diets do work”.
That depends really on what you call a high protein diet. The study looked at 10% of calories coming from protein, vs 15% and 25%. The findings DO NOT support those who advocate excessive amounts of protein in the diet. (Some eating plans strive for over 40% of calories coming from protein).
The researchers from Sydney Uni have shown that people on a 10 percent protein diet will eat more snacks between meals and consume significantly more calories in total compared with people on a 15 percent protein diet. The results show that dietary protein plays an important role in appetite and total food consumption in humans. “Humans have a particularly strong appetite for protein, and when the proportion of protein in the diet is low this appetite can drive excess energy intake,” said lead author Dr Alison Gosby. The ‘protein-leverage’ hypothesis, proposes that animals have a fixed protein target, which they will defend at the expense of other nutrients.
In their new study Dr Alison Gosby and Professor Steve Simpson wanted to test the ‘protein-leverage’ effect in humans. The researchers created three menus that represented low (10 percent), intermediate (15 percent) and high (25 percent) protein, based on data from the World Health Organization recommending people eat 15 percent protein diets. With the exception of protein, the three diets were identical in all other factors such as appearance, palatability, variety and availability. The researchers then took a group of 22 lean people and fed each subject each of the three menus during three separate four-day periods, monitoring energy intake over each four-day period and hunger ratings on day four. They found subjects who ate a 10 percent protein diet consumed 12 percent more energy over four days than those eating a 15 percent protein diet. Moreover, 70 percent of the increased energy intake on the lower protein diet was attributed to snacking.
When the protein content was further increased to 25 percent, however, the researchers observed no change in behavior relative to the 15 percent protein diet. On the fourth day of the trial, however, there was a greater increase in the hunger score between 1–2 hours after the 10 per cent protein breakfast versus the 25 percent protein breakfast.
Dr Gosby commented: “This result confirms the ‘protein-leverage’ effect in humans and importantly, shows counting calories is not enough to manage appetite and body weight. In the western world, where food is abundant, if you reduce your calorie intake but fail to reach your protein target you will find it hard to resist hunger pangs.”
Take a close look at this statement from Dr Gosby. She is not saying you can eat the same amount of calories, but as long as you eat protein you will lose weight, she is saying you need to reduce your calories, and taking in enough protein will help you do that. Weight loss is still about taking in less energy than you expend.
Dr Gosby points out their “results indicate low protein diets will cause humans to overeat. Tragically in the modern westernised environment there are many factors encouraging us to eat foods that are high in sugars and fat, including reduced cost and increased availability of these foods. Underpinning all this is our ancestral environment in which fat and simple sugars were highly prized, leaving us with a predilection for these foods.”
Does this mean that you should load up on protein?
Whilst protein has it’s place in your diet, too much protein can have detrimental effects on your health. Diets in which protein makes up a large amount of your daily caloric intake, so-called ketogenic diets, cause a build up of toxic ketones in your body. Your kidneys are pushed into overdrive in order to flush the ketones from your body, and you can lose significant amounts of water, putting you at risk of dehydration. This of course is exacerbated if you exercise heavily, particularly in the summer months.
As well as fluid loss, high protein diets can cause calcium to be leached from your bones. Ketongenic diets can cause blood acidity. The correct pH balance of your blood is imperative if your blood is to deliver vital nutrients around your body. Your body recognises the pH imbalance in your blood and does something about it. The acidity needs to be counteracted by a buffer to return the blood to it’s correct pH. One such buffer is calcium, which is found in your bones and teeth. Basically, your body considers that your blood needs the calcium (to counteract acidity) more than your bones and teeth do, and you can become calcium deficient and suffer form oesteoporosis if you maintain a hight protein diet for a prolonged period.
Not only that, dehydration from a ketogenic diet can give you bad breath!!
What does a 15% protein day look like?
Don’t stress too much about hitting the magic 15% mark. Being too technical can turn you off even trying. You should simply be aiming to have protein at every meal. For meat, chicken and fish, a good rule of thumb is to have a portion about the size of the palm of your hand at meal times. Be sure to trim off all visible fat (except from fish as these are good fats). Skin needs to be trimmed from poultry BEFORE cooking. Try eggs for breakfast rather than sweet (and often salty) cereal. Try nuts and seeds instead of dipping into the biscuit tin. Limit fruit to no more than 2 pieces a day, and ditch the fruit juice for water.
If you are eating a sandwich at lunchtime, two slabs of bread and a skinny bit of ham in the middle doesn’t really cut it. Try a tuna sandwich with avocado instead of butter. Add a boiled egg to your lunchbox. A good amount of protein at lunchtime will go a long way to stopping that mid-afternoon forage to the snack dispenser!
Add your tips for including more protein in the diet below.
Stress. It makes you depressed. It makes you tired. It makes you snap at the people you love. Stress can make you drink the whole bottle of wine when you only meant to have a glass. Stress can also make you fat.
Scientists at the Universityof Liverpoolfound that women exposed to a range of mentally and physically stressful tasks ate 20 per cent more of the free chocolate they were offered, compared to when they didn’t have to do the tasks. However, the stress-fat connection isn’t just down to those uncontrollable urges to eat a packet of Tim Tams. It appears that the effects of stress can alter the way our bodies deal with food
Research at the Universityof Californiain San Franciscofound that out of 160 women between 30 and 46 years old, those with the biggest waist measurements reported the highest levels of stress. Meanwhile, Dr Pamela Peeke, one of a team of researchers at the National Institutes of Health in America, has discovered that hormones secreted during times of stress are instrumental in causing more fat to be stored, particularly around the abdomen.
It works like this.
A hormone called CRH (corticotrophin-releasing hormone) rises in response to stress, triggering amongst other things, a release of cortisol and adrenalin (the ‘stress’ hormones), to help prepare the body for action.
Cortisol stimulates the release of glucose to provide fuel for fight or flight while adrenalin primes the nervous system for action.
Once the crisis is over, adrenalin disperses, but cortisol — and the glucose it has drawn into the blood — lingers, causing a surge of insulin.
This stimulates the appetite to encourage the body to restore its fuel stores, to be ready to cope with the next confrontation.
Of course, these days, our confrontations tend not to be with hairy mammals and other things we need to run away from, so we rarely expend any energy in our stressful encounters. We do still end up refuelling however, because we’re hard-wired to do so. This excess body fat is stored ‘viscerally’, or deep within the abdomen, where it raises our risk of heart disease and diabetes.
So what to do about it? One of the most obvious ways to solve the problem is to reduce or eliminate stress by changing your lifestyle and learning coping strategies. A sensible approach — but frankly, easier said than done. So how about ‘reinstating’ the fight or flight response, by following stressful events and experiences with some physical activity, like we were born to do?
Not only will this dissipate those stress hormones, it will also release beta-endorphins, making you feel calm and contented. And you will be a super athlete in no time with all that exercise each time you stress out about something! More importantly, regular workouts will enable you to become more stress-resilient in the future. The fitter you are, the lower the rise in cortisol under stressful conditions.
