New mothers who manage to get enough shut eye between feeds are more likely to get their figures back than those who are sleep deprived. The very latest research from Harvard Medical School and published in December 2007 in the American Journal of Epidemiology suggests that there may be a crucial link between sleep deprivation and inability to lose weight once the baby has arrived.

According to the researchers, an extra two hours a night can make a major difference because it is thought that sleep triggers hormone changes which make women hungrier. The study of 1000 new mothers found that those who were sleeping for five or less hours when their babies were six months old were three times more likely to be carrying an extra 11 pounds at their baby’s first birthday than those who got between 6 and 8 hours.

 

It’s been known for some time that sleep deprivation is associated with weight gain and obesity but this study shows that getting enough sleep – even one or two hours more – may be as important as healthy diet and exercise for new mothers who want to return to their pre-pregnancy weight. Quality sleep is, of course, hard to achieve on a regular basis with a crying baby but the important message of this study is that getting the proper amount of sleep – between 6 to 8 hours – every night is not a luxury but a necessity. It’s essential not just for weight control but for the overall health of a new mum and presents a great opportunity for partners, family and friends to help with the baby.

A large percentage of people have a subtle rise in blood pressure as they age and by middle age many of them have high blood pressure. New research has suggested that a diet rich in fish, nuts and seeds – in other words rich in omega 3 essential fatty acids – could help to lower a person’s blood pressure.

The study, reported recently in the American Heart Association Journal Circulation, looked at diet and its relation to blood pressure in 4,680 men and women aged 40 to 60 and living in Europe, China, Japan and the United States. Researchers adjusted for variables known to influence blood pressure, for example age, gender, salt intake and exercise. The people with diets rich in omega 3 fatty acids have slightly lower blood pressure than those who ate foods with less omega 3.  

 

To lower your blood pressure risk you need to eat less salt, manage your weight, avoid heavy drinking and eat more vegetables, whole grains and fruits for their fibre, minerals, vegetable protein and other nutrients and, as this study shows, you also need to ensure you get enough omega 3 fatty acids. When it comes to omega 3, bear in mind that not all fish and nuts are equal. Fatty fish such as trout, salmon and mackerel are rich in omega 3 and walnuts, flaxseeds and canola oil are also good sources. Omega 3 fatty acid intake has also been linked to better brain development and an overall lower risk of heart disease and cancer. 

 

If you do not like eating oily fish then you can always take omega 3 oils in supplement form (see Omega 3 Plus on the Resources page).

 

Omega 3 rich oily fish, nuts and seeds are, along with fruits, vegetables and wholegrains, vital components of a Mediterranean style diet. In December 2007 yet another study was published in the journal, Archives of Internal Medicine pointing to longer life expectancy with the Mediterranean diet.

 

Over five years scientists rated several thousand volunteers on how closely they kept to a Mediterranean regime and those who stuck closely to the diet were shown to be less likely to die in that time period of any cause, including heart disease and cancer. Earlier last year researchers from the UK‘s National Heart and Lung Institute found that a Mediterranean diet helped prevent asthma and respiratory allergies in children. Also last year US researchers found that the diet reduced the risk of Alzheimer’s.

Blueberries:

According to recent research published in the British Journal of Cancer blueberries, which contain the compound lupeol can help to fight head, neck and mouth cancer in patients who have failed to respond to any other treatments. Tests on mice by a team at the University of Hong Kong suggest the compound may help to shrink tumours with few side effects.

 

The compound works by blocking a natural protein called NFkb, which helps to grow and repair all cells, even cancerous ones. At present patients with cancer of the head and neck are given chemotherapy and radiation and according to this research lupeol could be added to make these treatments more effective. Eating five portions of fruit and vegetables a day has also been found to reduce the risk of head and neck cancers which are often triggered by smoking and excessive drinking.

Black raspberries:

Other research suggests that eating black raspberries could help to prevent cancer of the mouth, oesophagus and colon. Previous studies on rats have shown that black raspberries, which look like blackberries but are actually a different species, can help to slow or stop the growth of tumours in the mouth, oesophagus and colon of animals. Now evidence is emerging from Ohio State University that the berries can also help with humans.

 

Researchers asked 20 men and women with chronic inflammation of the oesophagus that leads to an increased risk of cancer to eat a portion of freeze dried black raspberries every day. After 26 weeks all the patients had a significant reduction in DNA damage. Many also showed increased levels of an enzyme known to fight cancer causing molecules.