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Sugar and cancer – what you need to know

Source:   Cancer Research UK

Added:  16th January 2022

 

The story about sugar and cancer is complicated.

On the one hand, sugar itself doesn’t cause cancer, and there’s no way (at the moment) of specifically starving cancer cells of glucose without harming healthy cells too.

There’s also no evidence that adopting a diet very low in carbohydrate will lower your cancer risk or help as a treatment. And for patients, getting adequate nutrition is important for helping their bodies cope with treatment. Indeed, all our healthy cells need glucose as it is the basic fuel that powers every single one of our cells.

So why then, do we encourage people to cut down on sugary foods?

Because there is an indirect link between cancer risk and sugar.  Of particular concern is the amount of added sugar people are consuming because it’s promoting weight gain and robust scientific evidence shows that being overweight or obese increases the risk of 13 different types of cancer. 

So the take home message is that although banishing sugar won’t stop cancer in its tracks, we can all reduce our risk of getting cancer by making healthy choices, and lowering the amount of added sugar in our diets is a good way to help maintain a healthy body weight.

Simple, healthy habits for a whole new you

Source:   Cheryl Conklin, Wellnesscentral.info

Added:  21st May 2021

Menusforlife offers health focused, lifestyle-friendly meal planning. For nutrition guidance, news, and more, connect today! 

 

Are you ready to spring clean your lifestyle? A little wellness-oriented decluttering can go a long way towards improving your health. Check out these simple, healthy habits that can help you meet your goals.

 Start small.

 Starting small doesn’t mean that big changes aren’t in store for you in 2021. Instead, easing into changes means you’re more likely to keep up your positive momentum and follow through with your resolutions. When you set lofty goals for yourself — run a marathon next week or lose 200 pounds by summer! — the distance between where you are and where you want to be can seem astronomical. Starting with doable goals will make it more likely that your habits will be ones that really stick.

 As Mondaq points out, it’s important to stick to goals that are measurable. So, instead of saying, “I’m going to become fit,” say, “Today I will walk briskly for 20 minutes.” By aiming for bite-sized, attainable, measurable goals and ticking them off your list as you go, you stay motivated.

 Shop smarter.

 The best-laid resolutions are so quickly undone when entering a grocery store. From fresh cookies and cakes in the bakery to ice cream in the freezer to pre-packaged meals in between, there are tons of opportunities for your healthy intentions to be derailed.

 An easy way to avoid such temptations is to shop somewhere else: local health food stores typically carry a variety of fresh produce, as well as healthier alternatives to traditional staples. Even if you need a sweet pick-me-up after a long day, the goodies you buy from your health food store will leave you feeling less guilty.

 Sneak in that exercise.

 Working in more exercise throughout your day can be fun and can be done at home, though, like having dance parties with your kids or following an online class like yoga, pilates, or Zumba.

 As the weather gets nicer, consider moving outdoors. Between free parks, walking trails, and even just neighborhood sidewalks, there is nothing to stop you from stretching your legs and enjoying some fresh air.

 While it’s wonderful to be in nature and on the go, tracking your goals whilst out and about can be tricky. There are plenty of fitness apps that can help you, like Fiit or Freeletics. Your mobile phone or smartwatch can track your progress, although there are drawbacks to both options. Many people don’t like using multiple devices. If you’re comfortable with a second device, you can accessorize your fitness watch with a stylish band and protective case. If you prefer a single device, you can keep your phone with you during workouts by using an armband. With the combination that makes you comfortable, you’ll be able to see your progress, and you’ll be more fit in no time.

 No matter what your health goals are, you can make your dreams a reality. Make goals practical and measurable, aim for solid nutrition, and develop a support network. A healthier life can be yours with the right habits.

Nutrition and Covid-19

Source:   Linda Scott

Added:  16th November 2020

The main function of the immune system is to protect the body from infection.

Various diseases, ageing, nutritional deficiencies and perhaps more surprisingly, obesity, can all impact on the immune system, making us more susceptible to infection.

These are key reasons why the elderly, most vulnerable and immuno-compromised have been most impacted by Covid-19.

Having a varied, nutritious diet has never been more important.

A healthy diet consists of having a wide variety of both plant-based and animal products. This includes vegetables, fruits, nuts, seeds, oily fish and fibre and eating unprocessed rather processed foods, along with maintaining a healthy weight and moving more.

Easy, affordable and healthy eating tips during the coronavirus disease (COVID-19) outbreak

Source:   Unicef

Added:  26th April 2020

The coronavirus disease (COVID-19) outbreak is upending life for families around the world. As schools and childcare centres close, many parents are finding themselves stuck at home for most of the day juggling childcare, full-time work and other competing responsibilities. Figuring out “What’s for dinner?” can be yet another daily challenge. 
 
To make things even harder, panic buying and disruptions to food supply systems mean some foods can now be difficult to find. And for many people, unemployment and lost income are making food shopping an additional financial challenge.
 
While many parents are understandably looking to ready meals and processed foods as a quick and low-cost way to feed the family, there are convenient, affordable and healthy alternatives. Here are five ways to help feed your children a varied, nutritious diet that will support their growth and development, all while building healthy eating habits.

5 healthy eating tips 

1. Keep up fruit and vegetable intake

2. Swap in healthy dried or canned alternatives when fresh produce is not available

3. Build up a stock of healthy snacks

4. Limit highly processed foods 

5. Make cooking and eating a fun and meaningful part of your family routine

Food hygiene tips during coronavirus disease (COVID-19) outbreak

While at present there is no evidence of food or food packaging being associated with the transmission of coronavirus disease (COVID-19), it may be possible that people can become infected by touching a surface or object contaminated by the virus and then touching their face. The higher risk though, comes from being in close contact with other people while food shopping or receiving a food delivery. As always, good hygiene is important when handling food to prevent any food-borne illnesses. 
 
Remove any unnecessary packaging and dispose into a waste bin with a lid. Packaging like cans can be wiped clean with a disinfectant before being opened or stored. Wash your hands with soap and water for at least 20 seconds, or use an alcohol-based hand rub, immediately afterwards.
 
Wash unpackaged produce, such as fruit and vegetables, thoroughly under running water. 

Read more

 

A balanced diet for women

Source:   Kerry Torrens - Nutritionist ( BBC Good Food )

Added:  3rd December 2019

Women have different daily nutritional requirements to men and, below, our nutritionist has offered guidance and recipe ideas for women seeking a balanced diet for good health. But what exactly is meant by a 'balanced diet'?

The Eatwell Guide defines different types of foods we should be eating and in what proportions. These include some simple rules to follow like getting a minimum of five fruit and veg a day, including wholegrains and choosing more fish, poultry, beans and pulses, less red meat and opting for lower fat, lower sugar dairy (or dairy-free alternatives). But that's not the whole story. How much should you be eating and is there an ideal time to eat protein, carbs or fats? Read on for our guide to healthy eating around the clock.

Read More........

Healthy diet means a healthy planet, study shows

Source:   Damian Carrington ( Environment editor, The Guardian )

Added:  14th November 2019

Eating healthy food is almost always also best for the environment, according to the most sophisticated analysis to date.

The researchers said poor diets threaten society by seriously harming people and the planet, but the latest research can inform better choices.

The analysis assessed the health and environmental impacts of 15 foods common in western diets and found fruit, vegetables, beans and wholegrains were best for both avoiding disease and protecting the climate and water resources. Conversely, eating more red and processed meat causes the most ill health and pollution.

Read More........

Bacon, salami and sausages: how does processed meat cause cancer and how much matters?

Source:   Katie Patrick ( Cancer Research UK )

Added:  3rd May 2019

It’s not new news that processed and red meat are linked to bowel cancer. But meat was back in the news last week after research we funded, and press released, took a closer look at how much meat might be enough to increase bowel cancer risk.

The new study, published in the International Journal of Epidemiology, looked at whether people who eat an average of 76 grams of processed and red meat a day – approximately 3 slices of ham – are still at increased risk of bowel cancer. This is similar to the average amount people in the UK eat each day, and falls in a somewhat grey area within government guidelines – which state anyone who eats more than 90 grams a day should cut this to no more than 70 grams a day.

The main takeaway from the study was that even moderate meat-eating increases bowel cancer risk. So, what does this mean for a nation famed for its fry ups?

Read Full Article

Western diet now killing more than smoking and high blood pressure, study suggests

Source:   Alex Matthews-King (Health Correspondent - The Independent)

Added:  25th April 2019

Stereotypical western diets high in salt, fat and lacking fruit or fibre, are responsible for more deaths around the world than smoking and high blood pressure, a study has shown.

Around a fifth of all the deaths in the world can be attributed to unhealthy eating, which is a major driver of heart disease, cancer and diabetes.

 
The analysis comparing diet, deaths and disease rates across 195 countries found that bad dietary habits are increasingly present, because of changing habits leading to more meat eating and fewer vegetable staples, along with proliferating fast food.

Read Full Article

The diets cutting one in five lives short every year

Source:   By James Gallagher Health and science correspondent, BBC News

Added:  21st April 2019

The food we eat is putting 11 million of us into an early grave each year, an influential study shows.

The analysis, in the Lancet, found that our daily diet is a bigger killer than smoking and is now involved in one in five deaths around the world.

Salt - whether in bread, soy sauce or processed meals - shortened the highest number of lives.

Researchers say this study is not about obesity, but "poor quality" diets damaging hearts and causing cancer.

Read full article here

Incidence of obesity-related cancers is rising in younger adults

Source:   Harvard T.H. Chan School of public health

Added:  7th April 2019

In the past few decades, great progress has been made in the fight against cancer. However a disturbing new pattern is emerging in younger adults: the younger the generation, the greater the risk of developing certain cancers—especially obesity-related cancers such as of the colon and pancreas. Several cancers are linked with carrying excess body weight, and the rise of obesity in younger ages means a longer lifetime exposure to the negative metabolic effects of obesity.

Researchers from the American Cancer Society collected data from 25 state cancer registries for people ages 25-84 diagnosed with any cancer from 1995 to 2014. [1] Over this time period, incidence rates of 6 of 12 obesity-related cancers—multiple myeloma, colorectal, uterine, gallbladder, kidney, and pancreatic—increased significantly in the youngest age group of 25-49 years (with the sharpest increases in progressively younger ages). Although the incidence of these cancers also rose in older age groups, the rate of increase was much smaller.

Interestingly the incidence of most other cancer types not related to obesity did not increase in the younger age group, with some decreasing such as smoking-related cancers like lung cancer. The authors observed that the increase in obesity-related cancers occurred in tandem with an increase in obesity rates in youth. Between 1980 and 2014, the prevalence of overweight/obesity in U.S. children and adolescents increased by more than 100%.

Read full article here

Dietary fat is good? Dietary fat is bad? Coming to consensus

Source:   Harvard T.H. Chan School of Public Health

Added:  18th January 2019

Which is better, a low-fat/high-carbohydrate diet or a high-fat/low-carbohydrate diet -- or is it the type of fat that matters?

In a new paper, researchers with diverse expertise and perspectives on the issues laid out the case for each position and came to the consensus that no specific fat to carbohydrate ratio is best for everyone, and that an overall high-quality diet that is low in sugar and refined grains will help most people maintain a healthy weight and low chronic disease risk.

Lead author David Ludwig, professor in the Department of Nutrition at Harvard Chan School and a physician at Boston Children's Hospital said  "This is a model for how we can transcend the diet wars," 

Read full article here

More than 2,500 cancer cases a week could be avoided

Source:   Cancer Research UK

Added:  23rd March 2018

More than 135,500 cases of cancer a year in the UK could be prevented through lifestyle changes, according to new figures from a Cancer Research UK landmark study.

This equates to 37.7% of all cancers diagnosed each year in the UK – rising to 41.5% in Scotland.

The latest figures, calculated from 2015 cancer data, found that smoking remains the biggest preventable cause of cancer.

Excess weight is the second biggest preventable cause of cancer. Around 22,800 (6.3%) cases of cancer a year are down to being overweight or obese. 

Obesity causes 13 types of cancer, including bowel, breast, womb and kidney. And the results suggest that more than 1 in 20 cancer cases could be prevented by maintaining a healthy weight.

Other preventable causes of cancer include drinking alcohol and eating too little fibre . 

Sir Harpal Kumar, Cancer Research UK’s chief executive, said: “Leading a healthy life doesn’t guarantee that a person won’t get cancer, but it can stack the odds in your favour. These figures show that we each can take positive steps to help reduce our individual risk of the disease.

 

Read full article here

Weekly fish consumption linked to better sleep, higher IQ

Source:   University of Pennsylvania

Added:  21st December 2017

Regular fish consumption has been shown to improve cognition. It's also been known to help with sleep according to new findings from the University of Pennsylvania. A new study connects all three for the first time. The team found that children who eat fish at least once a week sleep better and have higher IQs by an average of 4 points 

It adds to the growing body of evidence showing that fish consumption has really positive health benefits and should be something more heavily advertised and promoted.

Read Full article here

Eating more wholegrains decreases risk of bowel cancer

Source:   Dr Rachel Thompson

Added:  23rd September 2017

A new report undertaken by the World Cancer Research Fund (WCRF) has found strong evidence that eating wholegrain foods can reduce your risk of bowel cancer.

Examples of wholegrain foods include wholewheat cereals, wholemeal bread and flour, brown rice and (plain!) popcorn.

Eating 30g of any of these wholegrains (for example, two Weetabix or a thick slice of multigrain bread) three times each day reduces the risk of bowel cancer by 17 per cent.

As well as eating more wholegrains, the report also found that those who exercise more – by, for example, doing more brisk walking – have a lower risk of colon cancer compared to those who do very little exercise.

Bowel cancer is the second most common cancer in women and third most common in men, but this new report shows us that there are actions that all of us can take to reduce our risk.

Read full article here

'Fat but fit' are at increased risk of heart disease

Source:   Imperial College London

Added:  15th August 2017

Carrying extra weight could raise your risk of heart attack by more than a quarter, even if you are otherwise healthy.

Researchers have found that being overweight or obese increases a person's risk of coronary heart disease (CHD) by up to 28 per cent compared to those with a healthy bodyweight, even if they have healthy blood pressure, blood sugar and cholesterol levels.

The findings add to a growing body of evidence that suggests being 'fat but fit' is a myth, and that people should aim to maintain a body weight within a healthy range.

View Full Article

Just one alcoholic drink a day increases breast cancer risk, our report reveals

Source:   World Cancer Research Fund-Sarah Toule

Added:  3rd June 2017

Just one alcoholic drink a day increases breast cancer risk, our report reveals | World Cancer Research Fund UK

Evidence from a World Cancer Research Fund report shows that even moderate drinkers are putting themselves at an increased risk of breast cancer, the most common cancer in women worldwide.

The report found that when we drink alcohol, it is converted into a toxic substance called acetaldehyde which can cause cells to become cancerous by directly damaging DNA. Bacteria found in the mouth are particularly good at converting alcohol into acetaldehyde, meaning it can build up even if you’ve only been drinking small amounts.

They recommend that the single most important thing women can do to reduce the risk of breast cancer is NOT TO DRINK ALCOHOL as around 1in 5 breast cancer cases could be prevented every year in the UK by not drinking.

Giving up might not be  realistic for everyone & so the WCRC say that if you do choose to drink, you should try to reduce intake.

 

 

 

Read full report.

 

Mediterranean diet linked to lower risk of one type of breast cancer

Source:   NHS Choices

Added:  19th April 2017

"Eating a Mediterranean diet 'cuts deadly breast cancer risk by 40%' in postmenopausal women," says the Mail Online of a widely reported study carried out by researchers in the Netherlands.

The researchers looked at data from a study involving more than 60,000 women aged 55-69 over a 20-year period.

At the start of the study, details of the women's diet, physical activity and other cancer-related risk factors were collected.

The researchers then compared the diets of more than 2,000 women who went on to develop breast cancer with a selected group of similar women who didn't develop the cancer.

Read Full Article Here

Few foods on track to meet salt reduction targets, survey reveals

Source:   Ruth McKee ( The Guardiuan )

Added:  23rd March 2017

Research by Consensus Action on Salt and Health finds bread and rolls are the only foodstuffs likely to meet 2017 targets

Bread rolls are the only manufactured foodstuff likely to meet stringent 2017 salt-reduction targets, research has revealed.

The food industry will miss almost every salt target set to lower the amount of the “hidden killer” in processed food.

A survey carried out by Consensus Action on Salt and Health (Cash) found that the only food group likely to scrape into the 2017 target range is “bread and rolls”. This means that by the end of this year they should contain no more than 1.13g of salt per 100g.

After examining all 28 categories of processed food, researchers could not find any other foodstuff coming close to meeting that target.

The government set up the public health responsibility deal in 2011 with the aim of encouraging manufacturers to self-regulate.

Read Full Article ............

'Avoid fads and stick to diet guidelines,' say US heart experts

Source:   NHS Choices

Added:  3rd March 2017

"Avoid celebrity fad diets and just eat your greens to stay healthy," the Daily Mirror reports.

A review carried out by US cardiologists found little evidence fads like juicing and coconut oil prevent heart disease and other cardiovascular diseases.

But they did find evidence extra virgin olive oil, blueberries and strawberries, leafy green vegetables and controlled portions of nuts are beneficial.

The researchers also stated the alleged benefits of gluten-free diets for people who don't have disorders like coeliac disease are "unsubstantiated".

Read Full Article

Eating more fruits and vegetables may prevent millions of premature deaths

Source:   by Kate Wighton ( Imperial College London )

Added:  23rd February 2017

A fruit and vegetable intake above five-a-day shows major benefit in reducing the chance of heart attack, stroke, cancer and early death.

This is the finding of new research, led by scientists from Imperial College London, which analysed 95 studies on fruit and vegetable intake.

The team found that although even the recommended five portions of fruit and vegetables a day reduced disease risk, the greatest benefit came from eating 800g a day (roughly equivalent to ten portions - one portion of fruit or vegetables if defined as 80g). Read More .........

Whole-Grain Foods May Help You Stay Slim

Source:   By Kathleen Doheny (HealthDay)

Added:  9th February 2017

Switching to whole-grain foods might help keep your weight in check as much as a brisk 30-minute daily walk would, a new study suggests.

Whole grains seem to both lower the number of calories your body absorbs during digestion and speed metabolism, explained study author J. Philip Karl. He's a nutrition scientist who did the research while a Ph.D. student in nutrition at Tufts University in Boston.

While other studies have found that people who eat whole grains are slimmer and have lower body fat than those who do not, Karl said it has been hard to separate the effects of whole grains from regular exercise and a healthier diet overall.

Read full article

Prioritize Your Health Instead of Hibernating

Source:   Harvard T.H. Chan School of public health

Added:  30th January 2017

When cold weather hits, it’s easy to prioritize hibernating over health—abandoning outdoor activities and opting for comfort foods and the couch. However, you can keep up your healthy habits–and even add some new ones–even if you’re stuck inside.

Below are some strategies for prioritizing health when you’re cooped-up indoors during the cold weather. Click on the link.

Strategies for prioritising health

Mediterranean diet may have lasting effects on brain health

Source:   American Academy of Neurology (AAN)

Added:  11th January 2017

A new study, published in the medical journal of the American Academy of Neurology, shows that older people who followed a Mediterranean diet retained more brain volume over a three-year period than those who did not follow the diet as closely.

The study author, Michelle Luciano, PhD, of the University of Edinburgh in Scotland, said "As we age, the brain shrinks and we lose brain cells which can affect learning and memory."  "This study adds to the body of evidence that suggests the Mediterranean diet has a positive impact on brain health."

Researchers gathered information on the eating habits of 967 Scottish people around age 70 who did not have dementia. Of those people, 562 had an MRI brain scan around age 73 to measure overall brain volume, gray matter volume and thickness of the outer layer of the brain. From that group, 401 people then returned for a second MRI at age 76. These measurements were compared to how closely participants followed the Mediterranean diet.

The participants varied in how closely their dietary habits followed the Mediterranean diet principles. People who didn't follow as closely to the Mediterranean diet were more likely to have a higher loss of total brain volume over the three years than people who followed the diet more closely, even when researchers adjusted for other relevant factors. 

The study concluded that a mediterranean diet may be able to provide long-term protection to the brain and that larger studies are still needed to confirm the results.

Read full article

Yo-Yo dieting dangerous

Source:   American Heart Association

Added:  20th November 2016

Researchers from Rhode Island used self-reported weight history from 158,063 post-menopausal women over an 11 year period to assess the impact of yo-yo dieting in post-menopausal women. They presented the research at the American Heart Association's Scientific Sessions 2016.

The study  found that repeatedly losing and regaining weight, known as weight cycling or yo-yo dieting, may increase the risk of death from heart disease among postmenopausal women who were of normal weight at the start of the study.

It was concluded that more research is needed before any recommendations can be made for clinical care regarding the risks of weight cycling, since these results were only observation and apply only to postmenopausal women.

Red full article

Men with high genetic chance of bowel cancer could have lower risk with healthy lifestyles

Source:   Cancer Research UK

Added:  30th September 2016

Men with a high genetic risk of developing bowel cancer over the next 25 years could have a lower risk of developing the disease if they also have a healthy lifestyle, according to a Cancer Research UK-funded study.

The study -- by scientists at The Institute of Cancer Research, London -- combined genetic and lifestyle risk factors to help find men at the highest risk of developing bowel cancer.

The scientists estimate that 610 cases of bowel cancer could be prevented over the next 25 years in the UK if 10,000 men in the highest risk category had the healthiest lifestyle. For men in the lowest risk group, 70 cases of bowel cancer could be prevented.

Read Full article

Diabetes: can you really eat to beat it?

Source:   Linda Scott

Added:  14th September 2016

Richard Doughty proved over 4 years ago that you can reverse Type 2 diabetes through eating the right foods and getting the right exercise.

4 years on, he  has shown that with a healthy 1750 calorie a day diet, he is still free from diabetes. This is particularly significant given that the World Health Organisation recently reported that 422 million adults now have diabetes, 4 x more than in the 1980's.

So many more people could also reverse their condition if they suffer from Type 2 diabetes. Richard Doughty certainly thinks it has been well worth the effort.

Read full article

Mediterranean diet better for the heart than statins study suggests

Source:   The Telegraph

Added:  29th August 2016

Research suggests that a mediterranean diet could be better than statins at reducing the risk of an early death.

Leading heart experts said patients should be prescribed the diet before being put on drugs.

In the first major study to look at the impact of the Mediterranean diet on survival of heart patients, experts found it cut the chances of early death by 37 per cent.

Previous research has found just taking statins cuts mortality by 18 per cent. 

High consumption of vegetables had the greatest impact on survival, followed by oily fish intake, amount of fruit eaten and consumption of mono-unsaturated fat, found in olive oil.

Experts said the figures were not directly comparable, and that many heart patients could get maximum benefit from doing both but the results of this robust observational study are quite extraordinary showing that maintaining a healthy lifestyle, even if you have had a heart attack or stroke is really important and continues to benefit you.

View full article

 

Want a better memory? Try eating a Mediterranean diet

Source:   Frontiers

Added:  19th August 2016

The Mediterranean diet can improve your mind, as well your heart, shows a study published in the open-access journal Frontiers in Nutrition.

By sticking to the Mediterranean diet the study showed that people had slowed rates of cognitive decline, reduced conversion to Alzheimer's, and improved cognitive function.

Leading author Roy Hardman said "The most surprising result was that the positive effects were found in countries around the whole world. 

The researchers stress that research in this area is important due to the ageing population. They believe a MedDiet will be an essential tool to maintain quality of life and reduce the potential social and economic burdens of conditions such as dementia.

 

Can tomatoes help prevent cancer?

Source:   Linda Scott

Added:  8th August 2016

One of the aims of our blog is not only to provide the latest research,  diet & health related news, but also to debunk some of the myths about certain products which can often lead to inconsistency & confusion.

Today's blog therefore focuses on the humble tomato. We hear a lot about their anti-cancer properties  due to their high content of lycopene, a rich antioxidant which gives tomatoes their red colour. But can tomatoes really prevent cancer?

Lycopene is found in all forms of tomato & tomato products. It may reduce the risk of prostate cancer but the jury is still out as not all studies agree &  there are questions that still need to be answered such as how much lycopene would need to be eaten to reduce the risk.

So carry on eating your tomatoes. They can help you get your recommended five portions of fruit & vegetables a day & are an excellent source of vitamins A, C &  E.

However,  to get the best protection against cancer, eat a wide variety of plant based foods,  more fibre, less red & processed meat & less salt, proven to reduce the risk of cancer when eaten as part of a healthy overall diet.

 

To Live Longer, Study Suggests Getting Your Protein From Plants, Not Meat

Source:   Amanda MacMillan

Added:  3rd August 2016

How much protein you eat—and where that protein comes from—may affect your lifespan, suggests research published today in JAMA Internal Medicine. The new analysis, conducted at Massachusetts General Hospital, found that people who ate a lot of animal protein had a higher-than-average risk of dying over the next few decades, especially if they favored processed red meat over fish or poultry. Those who ate more plant-based protein, on the other hand, had a lower-than-average risk of death.

The new research included data from two prior long-term studies, which collectively had more than 170,000 total participants. The people in these studies were tracked for 26 to 30 years and also asked to answer questions about their health and eating habits every few years. On average, they received about 14% of their daily calories from animal protein, and 4% from plant-based protein. During this time, more than 36,000 of them died.

After adjusting the results for lifestyle and other risk factors, the researchers found that those who ate the most animal protein had a slightly increased risk of death. People who ate less animal protein and consumed more protein from plant-based sources were the least likely to die during the study.

The news isn’t all bad for meat lovers, though. The increased risk of death only applied to people who had at least one "unhealthy lifestyle" factor. For participants who led overall healthy lifestyles, the link disappeared.

Read full article

Reducing Sugars in our Diet

Source:   Linda Scott

Added:  27th July 2016

For years many people have worried about the dangers of eating too much saturated fat & not really been that concerned about sugar intake.  That’s definitely changing and it’s evident through Instagram just how many people now have “no sugar” or “no added sugar” as part of their profile. 

It’s hard to know how much sugar we are eating because:  

  1. how do people, unless you are sad like me and work it out, know whether they are keeping within the maximum 90g a day guidelines over an entire day
  2. food product information doesn’t have to differentiate between natural & added sugars
     

So today I want to try to dispel some of the myths & give my tips on how best to reduce sugar intake, other than following my menusforlife recipes of course!

DISPELLING MYTHS

  • Eating lots of sugar doesn’t cause diabetes but can lead to weight gain, a risk factor for diabetes
  • Sugar is sugar & brown sugar is no healthier than white
  • Sugar-free does not necessarily mean no sugar! It is less than 0.5g sugar per serving

TIPS

  • Look out for sugar content when looking for low-fat labels. Foods labelled 'low fat' or 'reduced fat' often have the fat replaced with sugar & may have more calories 
  • Limit amount of dried fruit you eat. The drying process concentrates the sugar
  • Eat lower sugar fruits such as berries. All fruit has health benefits but some, such as bananas, pineapples & watermelon, are very high in fruit sugars & have the same impact on blood sugar levels as table sugar. Great when you want quick energy release from a banana!
  • Limit amount of fruit juice you drink. No matter how much you have it will only count as 1 of your 5 a day. As it isn’t whole fruit, it is a quick way to spike blood sugar levels
  • Eat more wholegrains. The refining process turns any grain into a form of sugar when stripped of wheat so can give sugar spikes & won’t give you the same feeling of fullness
  • Look for sugar in ingredients list, which manufacturers have to display. It’s a good way to find those “hidden” sugars you may not expect. (Sugars can come under many names). The higher up the list of ingredients, the more sugar it will contain
  • Buy tinned fruit in natural sugar
  • Remember: Sweetness = Cravings. I love having a treat like anyone else but can see the difference it makes when i’ve had one. I want to eat everything in sight for hours!

 



Oily fish may reduce risk of death from bowel cancer, study suggests

Source:   Sarah Knapton, Science Editor, The Telegraph

Added:  20th July 2016

Just a few mouthfuls of oily fish a day could reduce the risk of bowel cancer patients dying from the disease, a new study from Harvard Medical school  suggests. Patients appeared to cut their chance of death by up to 70 per cent just be upping their intake of marine omega 3 fatty acids. It is thought that omega-3 can suppress tumour growth and block blood supply to cancer cells.

This study does support the notion that eating oily fish once/twice a week is good for health especially if it replaces red and processed meat, even suggesting that just a few mouthfuls a day, or one or two portions a week might be beneficial.

Researchers say the findings were observational and no firm conclusions can be drawn, but conclude that  it provides the first evidence that omega-3 fatty acids could impact bowel cancer survival and if replicated in other studies, support the clinical recommendation of increasing marine omega-3 fatty acids among patients with bowel cancer.

Read full article

Why artificial sweeteners can increase appetite

Source:   University of Sydney

Added:  17th July 2016

Researchers have revealed, for the first time, how artificial sweeteners can stimulate appetite in the brain.  Studies in both animals and humans have suggested that consuming artificial sweeteners can make you feel hungry and actually eat more. A comprehensive new study co-led by the University of Sydney has revealed for the first time why this response occurs.

The investigation found that after chronic exposure to a diet that contained the artificial sweetener sucralose, animals began eating a lot more even though they had enough calories. This was because chronic consumption of this artificial sweetener actually increases the sweet intensity of real nutritive sugar which increases the animal's overall motivation to eat more food.

These findings are important to the billions of people worldwide who consume artificial sweeteners in an effort to avoid or manage obesity, as they could actually be stimulating their appetite and eat more as a consequence.  

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Fruit and veggies give you the feel-good factor

Source:   University of Warwick

Added:  12th July 2016

University of Warwick research indicates that eating more fruit and vegetables can substantially increase happiness levels.

The study is one of the first major scientific attempts to explore psychological well-being beyond the traditional finding that fruit and vegetables can reduce risk of cancer and heart attacks.

Professor Andrew Oswald said: "Eating fruit and vegetables apparently boosts our happiness far more quickly than it improves human health. People's motivation to eat healthy food is weakened by the fact that physical-health benefits, such as protecting against cancer, accrue decades later. However, well-being improvements from increased consumption of fruit and vegetables are closer to immediate."

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Eating more saturated fats raises risk of early death, says US study

Source:   Sarah Boseley ( The Guardian )

Added:  11th July 2016

Findings based on 126,000 people counter recent claims that people should eat more fat and fewer carbohydrates
 
People who eat more saturated fat have a higher risk of an early death, according to a large study that contradicts recent claims that “butter is back”.


The study from the Harvard TH Chan School of Public Health in the United States has been following 126,000 people for three decades to assess the impact of their diet on their health and lifespan. The researchers claim it is the most detailed and powerful examination to date of the effects of eating different types of fats.

Its findings run counter to those of a study published by the National Obesity Forum in May, which said people should eat more fat and fewer carbohydrates and rubbished the nutritional guidelines from Public Health England, which recommend that people should eat less butter and red meat. In the row that followed, several members of the forum, including its clinical director, resigned.

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Higher consumption of unsaturated fats linked with lower mortality rates

Source:   Harvard T.H. Chan School of Public Health

Added:  6th July 2016

Consuming higher amounts of unsaturated fats was associated with lower mortality rates, according to a new study from Harvard T.H. Chan School of Public Health. The study is the most detailed and powerful examination to date on how dietary fats impact health. It suggests that replacing saturated fats like butter, lard, and fat in red meat with unsaturated fats from plant-based foods -- like olive oil, canola oil, and soybean oil -- can confer substantial health benefits and should continue to be a key message in dietary recommendations.

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Broccoli compounds may help combat chronic diseases

Source:   NHS Choices

Added:  25th June 2016

"Eating broccoli could lower your risk of having coronary heart disease, type 2 diabetes and several types of cancer, a new study suggests," the Daily Mail reports. 

But there is little hard evidence to back up this claim – the study it reports on involved plants, not humans. 

Phenols, which are compounds found in broccoli and other cruciferous vegetables, have been linked for years to a lower risk of heart disease, certain cancers, type 2 diabetes and asthma.

They are thought to play a part in reducing oxidative stress – cell damage caused at the molecular level – and inflammation in cells, although the way they do this is unclear.

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Scientists discover on/off switch for obesity-associated cancer

Source:   University of Texas Health Science Center at Houston

Added:  22nd June 2016

Having established that excessive fat tissue can fuel the growth of certain cancers, researchers have turned their attention to the molecular mechanisms involved in the process in the hopes of developing new cancer treatments.

The discovery of an on/off switch for a common obesity-associated malignancy could aid those efforts, report scientists from The University of Texas Health Science Center at Houston (UTHealth) and The University of Texas MD Anderson Cancer Center in the journal Nature Communications.

"Some tumors rely on fat to grow aggressively," said Mikhail Kolonin, Ph.D., senior author and associate professor at John P. and Kathrine G. McGovern Medical School at UTHealth. "We've discovered a molecular network without which fat no longer promotes tumor growth."

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Healthy plant-based diet linked with substantially lower type 2 diabetes risk

Source:   Harvard T.H. Chan School of Public Health

Added:  17th June 2016

Consuming a plant-based diet--especially one rich in high-quality plant foods such as whole grains, fruits, vegetables, nuts, and legumes--is linked with substantially lower risk of developing type 2 diabetes, according to a new study from Harvard T.H. Chan School of Public Health.

"This study highlights that even moderate dietary changes in the direction of a healthful plant-based diet can play a significant role in the prevention of type 2 diabetes," said Ambika Satija, postdoctoral fellow in the Department of Nutrition, lead author of the study. "These findings provide further evidence to support current dietary recommendations for chronic disease prevention."

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Could weight loss and exercise improve cancer survival chances?

Source:   Will Finch

Added:  13th June 2016

New research has concluded that the best way for overweight people to fight cancer is to lose weight & exercise.
A study from the Yale Cancer centre in the USA found that Breast cancer patients who had just three hours’ brisk exercise a week had mortality rates 46 per cent lower than those living sedentary lifestyles.

There is already extensive research which shows that eating a healthy diet, being a healthy weight and being physically active can help prevent up to a third of the most common cancers. The World Cancer Research Fund recommends that for cancer prevention, you should keep your weight within the healthy range. Researchers also believe that being overweight can affect a person’s response to treatment, & that after cancer treatment, survivors should continue to follow this recommendation where possible to reduce the risk of recurrence. This emphasises the importance of having a healthy diet and being physically active when tackling cancer.

The latest research is an indication that a healthy lifestyle could be just as important for those living with and beyond cancer. 

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The Big Fruitea Party

Source:   World cancer Research Fund (WCRF)

Added:  9th June 2016

Everyone loves a summer afternoon tea party - but could you give yours a healthier, fruity twist?

Why not host your own Big Fruitea party. It's the perfect opportunity to get together with friends and raise money at the same time for a great cause; the World Cancer Research Fund.

Host your own Party this June, July or August.

You’ll be making a massive difference to the WCRF cancer prevention work.

Read Full information

 

Prostate Cancer linked to waist size

Source:   BBC Health News

Added:  2nd June 2016

Men with larger waistlines could be at higher risk of developing aggressive prostate cancer, a study has suggested.

Research on 140,000 men from eight European countries found that a 4in (10cm) larger waist circumference could increase the chances of getting the cancer by 13%.

Scientists also observed a higher risk of dying from prostate cancer with increased BMI and increased waist circumference.

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20 REASONS WHY WATER IS BEST FOR YOUR BODY

Source:   Daily Mirror

Added:  30th May 2016

Beneath the bubbles, the flavours and the lurid colours, it’s good old water doing all the work but how much do you know about nature's energy drink.

However you prefer to consume your water – basic tap , elaborate French mineral or straight from the ditch – you’d know if you weren’t getting enough.

But the chances are you don’t really understand why it’s so important or just what it’s up to, so here are 20 liquid questions you ought to be asking, answered........Read full article

New website now live

Source:   Linda Scott (MFL)

Added:  28th May 2016

Finally managed to launch new website at menusforlife.com

It's been a lot of hard work but hope it proves a useful tool and information point for all those with a similar passion for health and nutrition.

It's still a work in progress and hopefully will develop in time with lot's of new features planned over the coming months.

Have a look and feel free to contact us for any comments or thoughts on how we may develop going forward.

Public Health England: Advice to eat more fat 'irresponsible'

Source:   BBC Health News

Added:  24th May 2016

Advice to eat more fat is irresponsible and potentially deadly, Public Health England's chief nutritionist has said.

Dr Alison Tedstone was responding to a report by the National Obesity Forum, which suggests eating fat could help cut obesity and type 2 diabetes. 

The charity said promoting low-fat food had had "disastrous health consequences" and should be reversed.

Other experts have also criticised the report saying it cherry-picked and misquoted evidence. . . . . . . . .Read Full Report

Report attacks official guidance on low-fat diets

Source:   NHS Choices

Added:  23rd May 2016

"Low-fat diet bad for your health and cutting back on meat, dairy and eggs a disastrous mistake," the Daily Mirror reports.

That is the main message of a controversial report attacking official UK guidelines on diet and weight loss.

The report suggests it doesn't matter how much saturated fat we eat, and doesn't recommend counting calories.

Critics have pointed out there were no agreed criteria about what evidence would be considered in the report, leading it open to accusations of cherry-picking. . . . . . . . Read Full Report

Healthier lifestyles 'could cut cancer death rates'

Source:   NHS Choices

Added:  22nd May 2016

"Half of all cancer deaths could be avoided if people simply adopted a healthier lifestyle," the Daily Mail reports.

A new study adds to the weight of evidence that says combining simple lifestyle changes can dramatically cut cancer death rates.

More than 100,000 health professionals from the US were asked to complete questionnaires about their lifestyle and cancer status every two years, and diet every four years.

The researchers compared cancer rates between people with low- and high-risk lifestyle factors, and also compared rates in the low-risk group with the general white population in the US........... Read Full Article

The truth about low-fat foods

Source:   Kerry Torrens (BBC Good Food Guide)

Added:  20th May 2016

For years now those of us watching our weight, managing our cholesterol levels or eating for a healthy heart have opted for the low-fat option. But are these low-fat foods really as good for us as we originally thought? Nutritionist Kerry Torrens investigates...

Take a walk down any aisle in your local supermarket and you'll see fat-free desserts, low-fat biscuits and calorie-counted ready meals. But while our shopping baskets are full to bursting with these guilt-free foods our waist-lines keep getting bigger.

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BBC to drop online recipes as part of slimmed-down website

Source:   Jane Martinson (The Guardian)

Added:  19th May 2016

Approximately 11,000 online recipes are to be dropped following a review of the BBC’s online output that promises to save £15m a year by cutting back on magazine-style content as well as local news.

The recipes are being “archived or mothballed”, a source said, and will “fall off the face of the internet” after the food site is closed.

The broadcaster will archive the recipes on its food site although recipes from television shows will remain online for a 30-day period after transmission and the plans will not affect commercial services such as BBC Good Food. Other text-based online offerings are also expected to be hit. A number of travel articles are also expected to be taken offline.

View Full Article Here

Public Health England Release New Eatwell Guide

Source:   Linda Scott (MFL)

Added:  16th May 2016

The new Eatwell Guide shows the revised proportions of the food groups that help us meet official advice and nutrient requirements.

The guide replaces the eatwell plate and has been refreshed to reflect updated dietary recommendations, including those on sugar, fibre and starchy carbohydrates from the Scientific Advisory Committee on Nutrition (SACN) report on Carbohydrates and Health in 2015.

There is greater prominence for fruit, vegetables and starchy carbohydrates, preferably wholegrain, in the new guide. PHE recommends consuming 30 grams of fibre a day, the same as eating 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and 1 large baked potato with the skin on. Currently people only consume around 19 grams of fibre per day, less than 2 thirds the recommendation.

Read Full Report and Guide Here

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