Fasting for one day a month cuts the risk of coronary artery disease by up to 40 per cent, compared with those who eat every day, according research presented at the recent American Heart Association conference in Orlando.

Experts believe the break from food could help ‘re-set’ the body’s metabolism, enabling it to work more efficiently as a result. The findings come from a study of Mormons, members of the Church of Jesus Christ of Latter-Day Saints, which requires followers to fast once a month. It has been recognised since the 1970s that Mormons have lower rates of heart disease than other Americans.

 

The research suggests that people who fast seem to receive a heart-protective benefit and this appeared to also hold true in non-LDS (Latter Day Saints) people who fast as part of a health-conscious lifestyle. The study examined the records of patients who had had a coronary angiography – an X-ray examination of the blood vessels of the heart to look for blockages – between 1994 and 2002. Of 4,629 men and women whose arteries could be clearly examined, Mormons were less likely to have coronary artery disease.

 

Altogether, 61 per cent of Mormons had heart disease compared with 66 per cent of others.

 

A further study of 515 patients who had angiography between 2004 and 2006 found those who fasted were significantly less likely to be diagnosed with coronary artery disease than those who did not fast – 59 per cent compared with 67 per cent. >From these figured, the reduction in risk of coronary artery disease was extrapolated as 39 per cent. Although the researchers also found healthier arteries in diabetics who fasted, they insist it might be dangerous for those with diabetes to start fasting without medical supervision.

 

Time and time again I’ve warned against fasting as it can lead to swings in blood sugar and metabolism and resulting weight gain but a well controlled ‘fast,’ every few months for a maximum of 24 hours can be a great way to give your digestive system a boost. During your 24 hour ‘fast’ you should drink as much water as possible, rest as much as possible and eat plenty of fruits, vegetables, nuts, seeds and fresh juice to give your body plenty of nutrients to help it detox naturally.

To protect your heart, bones and health in the years approaching the menopause a good quality multivitamin and mineral containing vitamins A, D, E, C, B1, B2, B3, B5, B6, B12, folic acid, calcium, magnesium, iron, zinc, chromium, selenium, boron and manganese should form the foundation of your supplement programme. (The one I use in the clinic is MenoPlus). 

You can then, if you feel you need an extra helping hand, add in other supplements which have been shown to be beneficial in connection with the menopause.

For best results take these additional supplements for the short term, say a period of three to four months. After that re-assess them for improvements in your health and work with your healthcare practitioner to adjust your supplement programme accordingly.

• Antioxidants: If you are eating a healthy diet and taking a multivitamin and mineral supplement you may not need to take additional antioxidants unless you have a strong family history of cancer. Antioxidants are abundant in fruits, vegetables and sprouted grains so make sure you get plenty of these foods in your diet. If, however, you exercise a lot and are exposed to a great deal of stress and chemical pollutants it might be wise to add an antioxidant complex to your supplement programme.  (The antioxidant formula I use in the clinic is called Nutriguard).
• Boron: A study published in the British Journal of Nutrition in 1993 showed that increasing dietary intake of the mineral boron  in postmenopausal women decreased the amount of calcium excreted in the urine. That means less risk of bone loss. U.S. Department of Agriculture studies found similar benefits for a high boron diet. Make sure that your multivitamin and mineral contains enough boron. (The MenoPlus multivitamin and mineral contains boron as does the OsteoPlus supplement I use in the clinic.) Three and a half ounces of almonds, prunes, or raisins each contain at least 2 mg of boron. Asparagus, cabbage, figs, peaches, and strawberries are good sources as well.
• B vitamin complex: B vitamins are incredibly helpful during times of stress and symptoms of B vitamin deficiency include anxiety, tension, irritability and poor concentration. If this sounds familiar or if you are under a great deal of stress it might be a good idea to supplement with additional B vitamins for a few months to get your health and energy back. You should be getting about 50 mg of most of the B vitamins a day so if your multivitamin isn’t giving you enough add a B complex to your supplement plan.
• Calcium: This mineral helps guard against osteoporosis. Calcium also appears to improve blood sugar balance and recent studies have shown that extra calcium can help with weight loss. Good source of calcium other than dairy products include brazil nuts, almonds, sesame seeds, salmon with bones and green leafy vegetables.  When choosing a supplement containing calcium, read the label, and choose calcium citrate rather than calcium carbonate.  Unfortunately, calcium carbonate is one of the cheapest forms of calcium, which is otherwise known as chalk.  It is one of the most difficult forms of calcium to absorb, and you need a highly efficient digestive system to order to manage it.  On the other hand, calcium citrate is almost 30% more absorbable than calcium carbonate.  (The MenoPlus and OsteoPlus supplements contain calcium citrate and also magnesium in the citrate form for maximum absorption.)
• C Vitamin: Vitamin C is a powerful immune booster but it is particularly helpful at the menopause. Giving women vitamin C with bioflavonoids has been shown to reduce hot flushes. Vitamin C helps to build up collagen which gives your skin and tissues elasticity and can therefore be useful in the treatment of vaginal dryness and stress incontinence. Collagen is also important for strong bones. Vitamin C is abundant in fruit and vegetables but you may also want to supplement your diet with 1000 mg per day of vitamin C and bioflavonoids. When choosing vitamin C, choose the alkaline form, ascorbate, rather than ascorbic acid as we know that the more acid the diet the greater the bone loss.  (Vitamin C Plus – an alkaline form of vitamin C).
• D Vitamin: This vitamin is crucial for the absorption of calcium so important for bone health and has now been found to be important in cancer prevention.  Dietary intake of vitamin D has decreased over recent years and may be linked to rising cases of osteoporosis. Vitamin D can be toxic in high doses so just take the amount that is your multi-vitamin and mineral and do not add in a separate vitamin D supplement unless you have been tested and found to be deficient. (This is done with a simple blood test).  Get plenty of exposure to sunlight. Fatty fish, such as halibut, mackerel and salmon are rich sources of vitamin D and also egg yolks.
• Essential fatty acids: Dry skin, cracked nails, lifeless hair, depression, aching joint, lack of energy, weight management problems, forgetfulness, vaginal dryness and breast pain are all symptoms of deficiencies in essential fatty acids but can also be part and parcel of the menopause. Components of these fatty acids may protect you from heart disease because they’re believed to increase HDL (‘good’) cholesterol while lowering triglyceride levels and blood pressure. That’s why supplementing with EFAs during the menopause may be able to help not just with your symptoms but also help to decrease your increased risk of heart disease around this time.  In addition to making sure your diet is rich in EFAs from oily fish, nuts and seeds take a good fish oil supplement.  (I use one called Omega 3 Plus in the clinic as you only need to take two capsules a day to get a good dose see Resources)  If you are vegetarian or vegan and prefer not to take fish oil then linseed (flax) or hempseed oils are fine.
• E Vitamin: This vitamin is helpful for the relief of hot flushes, breast tenderness, and vaginal dryness. It can also be used topically for vaginal dryness by piercing the capsule and rubbing the oil into the skin. A dose around 400ius per day is considered beneficial. Asparagus, avocados, brown rice, egg yolks, lima beans, peas and sweet potatoes are the best food sources.
• Magnesium: This mineral has a calming effect, so it eases symptoms like irritability, anxiety, mood swings, and insomnia. It also helps your bones absorb calcium, raises levels of HDL (“good”) cholesterol while lowering LDL (“bad”) cholesterol, and helps muscles–including your heart–to relax. Good sources are almonds, cashews, whole grains and most green leafy vegetables. 

Note: See next months issue for an A to Z of natural herbal supplements for the menopause.

After the excesses of Christmas how many of us make a resolution to lose weight and cut down on junk food, sugar, salt, coffee and chocolate in the New Year? You may be feeling very proud of yourself because you have already cleaned out your cupboards, refrigerator and larder and restocked them with fresh, frozen and dried fruits and vegetables and replaced refined grains with whole grains and swapped animal products like red meat for oily fish, legumes and organic eggs. 

But wait – clearing out your cupboards won’t help you get back in shape unless you have sound strategies in place to deal with food cravings when they strike. To stick to your healthy eating resolutions and weight loss plans you need to understand what makes your body crave comfort foods and what you can do differently to avoid them. 

 

Problem: Night time cravings

 

A recent study in the European Journal of Clinical Nutrition found that overweight people tend to eat most of their calories later in the day than people with a healthy weight. Obviously, one of the keys to eating “right” is to eat most of your calories earlier in the day.

 

Solution: Stop eating 2 hours before you go to bed.

 

More than that and you’ll get too hungry – and you’ll be much more likely to give in to your cravings. Less than that and you won’t have enough time to burn the calories before you go to sleep.

 

A healthy dinner should consist mainly of good quality protein and fibrous carbohydrates like veggies (can be a combination of cooked and raw). The fibre will keep you feeling full longer and reduce any cravings you may get before bedtime. And break up your evening routine by limiting mindless activity (like watching TV).

 

One of the reasons many people get cravings late at night is because they’re just plain bored. They consciously or subconsciously turn to food to give their brains something to do. Play a game, do a crossword, read a book, talk to your partner/kids – anything that at least partially engages the brain will keep it too busy to think about food.

 

Problem: Skipping breakfast

 

Skipping breakfast is one of the biggest causes of food cravings throughout the day – even late at night! And eating less in the evening will ensure that you’re very hungry in the morning, so it should be easier to eat a nice big healthy meal.

 

Solution: Simple!

 

Boost your metabolism (fat burning) first thing in the morning and breakfast like a king; a healthy king, of course, so no fry ups. Stick to fruit, live yogurt, smoothes, eggs (poached or scrambled) and whole grains cereal, oats and toast.

 

Problem: Skipping meals.

 

Skipping meals or eating on an unpredictable schedule catapults your body into a state of starvation, depriving your brain and body of fuel. This sets you up to crave starchy or sugary foods for energy. If you keep your levels steady, you simply won’t get cravings.

 

You should also make sure you have drunk enough. Dehydration confuses the body and will often make it feel hungry, especially if it’s cool outside. A small glass of water each hour will keep your stomach full and keep you hydrated.

Solution: Eat a meal or snack every 2 to 3 hours until 7 or 8 pm and plenty of water throughout the day.

Most people find this stabilises their energy and prevents impulse eating and bingeing. Eating before you run out of energy can prevent sugar cravings. By “grazing” like this throughout the day you won’t get hungry and your metabolism and energy levels will stay elevated all day long. Also, your willpower will stay intact because you’re not starving yourself.

Problem: Cutting down on carbohydrates.

Very low-carbohydrate eating plans create cravings for starchy foods and sweets. The reason: the brain runs on glucose, supplied by carbohydrates. When you don’t consume enough carbohydrates to fuel your brain, you get hungry, which many people experience as a craving for sweet foods.

Solution: Include healthy carbohydrate whole foods with your meals and snacks.

For example include roasted vegetables included root veggies, fresh fruits and whole grains, such as brown rice with your meals. Twice a day make sure you add colourful vegetables, especially greens, to your meal.

Problem: Not enough protein or fat.

If you go the other way and eat a diet too high in carbohydrates, particularly refined carbohydrates you will get cravings for sweets.

Your body needs a balance of carbohydrate, protein and fat because protein and fat slow the release of carbohydrates into your bloodstream, stabilising your energy and starving off food cravings. Protein-rich foods also pack important nutrients, and healthy fats and oils improve nutrient absorption, boost immunity and increase satiety at meals.

Solution: Include a dash of healthy fat (nuts, seeds, olive oil) and a small portion of healthy protein (legumes, tofu, and oily fish) with every meal or snack.

Problem: Too much salt.

Salt stimulates your palate and if you are used to eating foods heavily seasoned with salt it will take a while to re-educate your taste buds so you don’t crave it when you eat. Processed foods, chips, crackers, cured meats, dips, condiments and canned soups can make your calorie and salt intake — and desire for salt — soar.

Solution: Cut your salt intake in half.

Cutting your salt intake in half will help re-educate your palate making it easier for you to know when you are hungry and when you have eaten enough. Read labels, even in health food stores, and make lower-sodium selections. Add half as much salt to recipes, then try using half as much salt again the next time you prepare the recipe. At the table, replace the salt shaker with lemon pepper or sea vegetable sprinkles, such as nori, or use herbs to spice up your meal instead. (See elsewhere in this issue for more advice on cutting down on salt.)

Problem: Addicted to sugar.

If you have a sweet tooth you may find yourself reaching for sugary snacks several times during the day; the problem is refined foods high in sugar won’t ever be able to satisfy your cravings because they lack satisfying fibre and nutrients found in whole food. Sugar also stimulates your appetite — the more you eat, the more you want.

Solution: Replace refined foods and sugar with satisfying whole foods.

In the days and weeks ahead start becoming aware of how much sugar you are eating and cut down gradually. Take the sugar bowl off the table and if you add sugar to your drinks start cutting down slowly until you can drink them without.

This may seem impossible at first but ask anyone who has given up adding sugar to their tea and they will tell you that you soon get used to it and now the thought of a sugary tea is repulsive. Incorporate at least one sweet vegetable (such as carrots, parsnips, beets, sweet potatoes or winter squash) or cooked or dried fruit into each meal and snack. This will satisfy your sweet tooth at mealtime so you don’t need to search for sugary snacks between meals.

And start looking for healthier ways to satisfy your sweet tooth. Fruit is a delicious alternative to high calorie chocolate and instead of ice cream try frozen fruit sprinkled with cinnamon or a fruit smoothie with a handful of satisfying nuts and seeds. 

Problem: Psychological cravings.

No amount of dessert will satisfy your emotional needs or take away your troubles. Reaching for cookies, pastries, ice cream and other high-sugar foods when you feel fearful, angry, lonely, bored, depressed or stressed usually will give you more grief: aches, pains, indigestion, excess body fat and health problems that can make you feel even worse.

Solution: Real cravings stay with you but psychological ones don’t.

If you’ve eaten enough and are hydrated, putting off a decision for 15-20 minutes will help the feeling dissipate. And when a craving strikes try distracting yourself from it. For example, if you’ve been working in front of a computer but feel the need to eat, do something else. Make a phone call or read the newspaper.

Changing your mindset might be all you need. If you start to exercise and your cravings aren’t physical, you’ll feel better almost instantly. If it is physical, you’ll never be able to really get into your workout, which is a sign that you need to eat.

Keep healthy snacks around. Sometimes you just can’t take it, especially if you’re on a restricted calorie diet. Keeping healthy snacks around will help. Have a piece of fruit or some raw veggies. If it’s not helping, you’ll know your craving was psychological.

Finally, try changing your routine. Habit can affect a craving, so shake up what you do, even if it’s just slightly. Move your desk, sit differently, get up every so often and stretch or drink water, do anything different. Forcing simple changes can make it easier to follow through with tougher ones

And when absolutely nothing else works, give in and allow yourself a little of what you fancy. Have a square of chocolate instead of a whole bar, a serving of crisps (around 20) instead of a bag, a couple of organic biscuits instead of the whole packet. And never let one bad evening throw you off course; as long as you are eating healthily 80 per cent of the time you can afford the odd indulgence.