Dietry Fibre: Are you made of the Good Stuff!

       

         High Dietary Fibre Linked to Reduced Chronic illness

Moral Fibre is one thing...but are you getting enough Dietary Fibre

Once again this last week, interesting research caught my and many other eye's...but still, almost one week later l can't quite put my finger on what makes me feel not quite right about it...though some things seem to me glaringly obvious as you will see......

" Intakes of dietary fibre, cereal fibre, and whole grains are associated with linear decreases in the risk of colorectal cancer. Evidence of an association between intake of fruit, vegetable, or legume fibre and risk of colorectal cancer was lacking. Intake of dietary fibre, particularly cereal fibre and whole grains, was associated with a small reduction in the risk of colorectal cancer "

    

An overall viewpoint from recent analysis highlighted in the British Medical Journal  that more or less, increased whole grains in daily diet help reduce risk and incident of colon cancer whereas fibre derived from fruit and vegetables does not have the same overall affect!
According to the research, for every10grams a day increase in Fibre, there was a 10% drop in the risk of colon cancer.
An addition of 3 servings per day, almost 90 grams of Fibre from whole grains was linked to 20% reduction in the risk of colon Cancer.

So a great golden tick for the whole grain/cereal industry.

Really! 

This current work carried out by University's in London and Leeds in the Uk and Wageningen University and Research Centre in Holland, took into account research from 25 previous "observational" studys that came to the conclusion that fibre, especially from cereal fibre and Whole Grains such as "Whole Grain Breads" all of which led to increased prevention of Colon Cancer, and as highlighted by other studies, possibly beneficial in terms of reduced obesity, Type 2 diabetes, cardiovascular disease, and ultimately possible mortality reduction.

But whole gains as fibre is not the magic anti cancer/anti disease bullet for many around world if we take into account that conditions associated with potential intolerances to wheat and gluten found in many whole grains breads, cereals, flours etc may hinder the use of the particular fibre source because of the problems it can cause so many.

Conditions such as Irritable Bowel Syndrome (IBS), potentially affects 10-20% of the worlds population and IBS conditions may be troubled by flour based/grain based products making the importance of other sources of fibre such as from fruits and vegetables and beans all the more important.

Yet last weeks highlighted research fails to take into account the many issues with the type of sources of fibre they concluded were most beneficial as some fibre may not benefit everyone, especially those with digestive complaints.

Nor did this study, which they and many independent experts pointed out highlight and clarify the types of fibre that should be eaten to reduce disease risk.

All Dietary Fibre is beneficial....

Some is just more or less benficial than others

               Vs



                     

          



There are two types of Dietry Fibre....Soluble and Insoluble, though in the field of medicine and nutrition would rather they be classified as Viscous and Fermentable to more adequately describe the "physiological effects of all the different types of fibre"...but this is yet to happen on a more prominent basis.


Soluble Fibre

Soluble Fibre is found in Oat Bran, Oats, Barley, apples, pears,  green peas, various beans, some nuts and other fruits and vegetables such as Berries, plums, Bananas, Broccoli, Carrots, Sweet Potatoes and onions. 

Soluble Fibre mechanism allows it to bind to bile acids in the small intestine making them less likely to enter the body, this can reduce the absorption of dietary Cholesterol thus helping to lower Cholesterol levels in the bloods. This can Ultimately help normal Cholesterol levels, help promote weight loss, improve hypertension and reduce the risk of cardiovascular disease.

Soluble fibre may also play a part in helping normalize blood glucose levels by slowing the rate at which food leaves the stomach and delaying the absorption of glucose following a meal, being able to enhance insulin sensitivity and thus playing a preventative role against Type 2 Diabetes.

Insoluble Fibre

Insoluble Fibre is found in Whole Grain foods (wheat, oats, Brown rice, barley, maize, Buckwheat), Wheat Bran, nuts and seeds, green beans, cauliflower, courgette (Zucchini), Avocado, Bananas, flax and hemp seed.

This type of fibre is not fermentable in the large intestine and thus collects and absorbs water as it moves through the digestive tract increasing the bulk of feces, promoting bowel movement and bowel regularity that can reduce the risk of colon related problems such as Hemorrhoids and more importantly, Colon Cancer.

Best Sources of Dietary Fibre:

• Raspberries
• Cauliflower
• Broccoli
• Swiss Chard
• Spinach
• Celery
• Cabbage
• Green beans
• Cranberries
• Strawberries
• Winter Squash
• Kale
• Carrots
• Lentils
• Brussels sprouts
• Asparagus
• Green peas
• Whole Wheat
• Oats
• Brown Rice                 

**(Sources taken from World's Healthiest Foods)**

Dietary fibre has many potential great benefits for health as part of a well balanced diet, it is benefical in many forms and should be part of our every day diet, though some maybe more benefical than others and I just wish sometimes that researchers would may be explain better differences that may exist in a researched model, in this instance the difference between soluble and Insoluble fibre, and importantly, not always treat everyone the same in terms of it's benefit and effect.

 As highlighted above, with the complex world wide problem that are digestive complaints such as Irritable Bowel Syndrome (IBS) affecting so many people, important information as to some forms of dietary fiber being more beneficial at the expense, very markedly of others, in this instance against the effectiveness of fibre attained from Fruits and vegetables l do feel a tad frustrated when patients take such headlines literally!

But then again, that's maybe what lm here to do, for my patients and all alike!

Nutrition Advice

For more benefits of a well balanced diet, healthier lifestyle and learning about the benefits of Dietary Fiber and what sources of fiber are suitable for you and how you can incorporate it into your daily diet, come and visit me at the SoOrganic Greenwich Clinic sooner rather than later!

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Walk..................................................Don't run.

School Sports day indoors!

Those unforgettable shouts from across the corridor in that horrible school, and all l was doing was running to the toilet to save the school cleaners some time and money, but alas it seems those educational masters of doom and gloom may have been on to something if a recent report is anything to go by.




New research that brings together 40 years of studies into the benefits of exercise and health reveals that it only takes 30 minutes a day of exercise to cut your risk of many illnesses, including, hypertension, obesity, depression, osteoporosis and potentially many forms of Cancer, as Dr Rachel Thompson, deputy head of science for the World Cancer Research Fund, points out-

"There is now very strong evidence that being physically active can reduce risk of cancer. For example, we estimate that about 12 per cent of bowel cancer cases in the UK could be prevented through people being more active. "The evidence also shows that physical activity also probably reduces risk of breast cancer and cancer of the womb lining."

It may be that a simple, brisk daily walk around your local park, beach, country path, hilltop lookout could do the trick just as good as taking up running like Usain Bolt or Paula Radcliffe, or simply just me legging it to the toilet during Geography class at secondary school!



The Report taken from the International Journal of Clinical Practice, found being fit, active and healthy ranks alongside not smoking in our personal choices to reduce the risk of illness and disease and stay healthy.

Make use of whats around you

5 days a week of 30 minute walk's around the Royal parks of London (You can't beat Greenwich or Regents park in my eyes), the Malvern hills or South Downs, the South West Costal path, along Hadrians wall or up and down the Glens of Scotland, the benefits are universal to men and woman of all age groups, and importantly in regards cancer, physical activity after diagnosis can aid recovery and improve survival chances.







The author of the study, Physiotherapist Leslie Afford from the school of physiotherapy at the University of East Anglia, England, pointed out that living a healthy, long life and avoiding the pitfalls of ill health and disease were a complex mix of factors because of the individual nature of human beings, but pointed out that-

"Individuals have an element of control over some of these factors, including obesity, diet, smoking and physical activity."

Best foot forward

He went on to highlight that it's not always easy to make many lifestyle changes all at once, but 

"they can still gain health benefits from increasing the amount of regular exercise they take."

Luckily for all of us, the report points out that it's never too late to start those brisk walks, that cycle on one of the country's many cycle routes or putting yourself forward as the UK's next Ironman or Triathlete, older people will also see the benefits of regular activity or exercise.

So many Parks....let's use them.

And though exercise and activity may not necessarily affect weight loss unless accompanied by dietary control, exercise and activity will have many other beneficial affects, one of those which could be to lift mood, anxiety and depression in someone normally inactive, providing them the catalyst to make wider changes that will look at food intake and diet that could help with weight loss...........opting out of that vicious Circle, instead,  being a nice circle to jump into!

I say, if you can Jog, swim, cycle or gym 3 times a week, or on the other side, a good walk 5 times a week, which for some may just mean giving up public transport (a lot easier when the Unions go on strike in London leaving you stranded with no option but to walk), or getting of the bus a couple of stops early, or making use of a canal tow path or cycle path or riverside walk.

Keep going on strike.....less obesity!

I gave up the Gym nearly 5 years ago, and as long as you make cleverer more informed choices in regards your food intake, finding what you as an individual needs (and what you don't need most of the time), being aware of Blood Sugar Balance/Control and controlling the amount we eat, the portion sizes, which we in the West are not used to, well, ever since the 1940's, then it maybe a lot easier to find exercise and activity which we as an individual enjoy and benefit from instead of believing an unused Gym membership is the answer......it is for some, but not the many.

So get out of the house and find that activity that's right for you....and if you get fired because your late for work....either blame the unions....or Health reports like this!

Garlic-A Vampires best friend.... if they have High Blood pressure!

Garlic may be useful in addition to medication to treat high blood pressure, an Australian study suggests, as recently reported in Maturitas, An international journal of midlife health and beyond

Australian doctors enrolled 50 patients in a trial to see if garlic supplements could help those whose blood pressure was high, despite medication.
Those given four capsules of garlic extract a day had lower blood pressure than those on placebo, they report in a scientific journal.
The leading UK Heart Health charity, The British Heart Foundation said more research was needed.
Garlic has long been though to be good for the heart.
Garlic supplements have previously been shown to lower cholesterol and reduce high blood pressure in those with untreated hypertension.
In the latest study, researchers from the University of Adelaide, Australia, looked at the effects of four capsules a day of a supplement known as aged garlic for 12 weeks.
They found systolic blood pressure was around 10mmHg lower in the group given garlic compared with those given a placebo.
Researcher Karin Ried said: "Garlic supplements have been associated with a blood pressure lowering effect of clinical significance in patients with untreated hypertension.
"Our trial, however, is the first to assess the effect, tolerability and acceptability of aged garlic extract as an additional treatment to existing antihypertensive medication in patients with treated, but uncontrolled, hypertension."
Experts say garlic supplements should only be used after seeking medical advice, as garlic can thin the blood or interact with some medicines.
Ellen Mason, senior cardiac nurse at the British Heart Foundation, said using garlic for medicinal purposes dates back thousands of years, but it is essential that scientific research proves that garlic can help conditions such as raised blood pressure.
She said: "This study demonstrated a slight blood pressure reduction after using aged garlic supplements but it's not significant enough or in a large enough group of people to currently recommend it instead of medication.
"It's a concern that so many people in the UK have poorly controlled blood pressure, with an increased risk of stroke and heart disease as a consequence. So enjoy garlic as part of your diet but don't stop taking your blood pressure medication."

The study is reported in the journal Maturitas, highlights once again this amazing culinary delight, as grown by myself and my dear friends on our Organic allotment this last year.
A previous study reported in New Scientist magazine, and Journal Nutrition and Cancer, highlighted the important work of New Zealand husband and wife research team, Rex and Christine Munday whose work concentrated on key ingredients in Raw garlic called diallyl disulfide and it's potential role in staving off cancer.

I say, one clove, grated, raw, left to stand for 5 minutes then add to food. For the same effect when cooking garlic, try 3-4 cloves.
Yum, smelly, healthy Yum........but don't ask me to star in any Twilight Saga movies!