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How bad is junk food for you, really?

<div> Consuming more junk foods, such as soft drinks, packaged snacks, and sugary cereals, is associated with a higher risk of more than 30 different health problems – both physical and mental – according to researchers. A study, known as an umbrella review, combined the results of 45 previous meta-analyses published in the last three years, representing about 10 million participants. Thirty-two different poor health outcomes were found to be linked to the consumption of ultra-processed foods (UPFs), with varying levels of evidence supporting the findings. The researchers found the most convincing evidence around higher ultra-processed food intake, which was associated with a 50% increased risk of cardiovascular disease-related death, a 48-53% higher risk of anxiety and common mental disorders, and a 12% greater risk of type 2 diabetes. Evidence marked as ‘highly suggestive’ included a 21% increase in death from any cause, a 40-66% increased risk of a heart disease related death, obesity, type 2 diabetes, and sleep problems, as well as a 22% increased risk of depression. The review also found there may be links between ultra-processed food and asthma; gastrointestinal health; some cancers; and other risk factors such as high blood fats and low levels of ‘good’ cholesterol, but the researchers note this evidence is limited. Dr Daisy Coyle from the George Institute for Global Health in Sydney, who was not involved in the research, says the statistics are “staggering.” “Ultra-processed foods, laden with additives and sometimes lacking in essential nutrients, have become ubiquitous in the Australian diet,” she says. “In fact, they make up almost half of what we buy at the supermarket. While not all ultra-processed foods are linked to poor health outcomes, many are, particularly sugary drinks and processed meats.” <div> </div> While the findings are in line with other research that highlights the health risks associated with UPFs, some experts have pointed out that the study is observational, and therefore can’t prove the ultra-processed foods cause these health issues. It can only show an association. “While these associations are interesting and warrant further high-quality research, they do not and cannot provide evidence of causality,” The University of Sydney’s Dr Alan Barclay told the AusSMC. “By their very nature, observational studies are renowned for being confounded by numerous factors – both known and unknown.” Clare Collins, Laureate Professor at the University of Newcastle agreed, but added that it’s difficult to conduct dietary studies like this in a different way. “The studies are observational, which means cause and effect cannot be proven and that the research evidence gets downgraded, compared to intervention studies,” she says. “The problem is that it is not ethical to do an intervention study lasting for many years where you feed people lots of UPF every day and wait for them to get sick and die.” For now, researchers seem to agree that it can’t be a bad thing to minimise UPF intake. The review suggests a need for policies that pull consumers away from ultra-processed foods, such as advertising restrictions, warning labels, bans in schools and hospitals. It also calls for measures that make healthier foods more accessible and affordable. Dr Charlotte Gupta from Central Queensland University suggests that this is issue of accessibility is particularly relevant for shift workers such as doctors, nurses, firefighters, taxi drivers, miners, and hospitality workers. “There is a lack of availability of fresh foods or time to prepare any food, and so ultra-processed foods have to be relied on (e.g. from the vending machine in the hospital),” she said. “This highlights the need for not only individuals to try reducing ultra-processed foods in our diet, but also for public health actions to improve access to healthier foods.” Image credits: Shutterstock <a href="https://cosmosmagazine.com/health/how-bad-is-junk-food-for-you-really/">This article</a> was originally published on <a href="https://cosmosmagazine.com">Cosmos Magazine</a> and was written by <a href="https://cosmosmagazine.com/contributor/olivia-henry/">Olivia Henry</a>. </div>

Food & Wine

These 8 food and drink favourites are bad for your brain

Bad foods for your brain Following a healthy diet is essential to maintaining optimal brain health. Avocados and fatty fish; bone broth, berries and broccoli – they’re all brain-boosting superstars. But there are plenty of foods that have the opposite effect and can sap your smarts, affecting your memory and mood. Therefore, it’s important to cut or reduce the following food from your diet to mitigate their effects. Fried foods Fried chicken and French fries won’t just widen your waistline, they are also bad for your brain. In a study published in 2016 in the Journal of Nutritional Science, people who ate diets high in fried foods scored poorly on cognitive tests that evaluated learning, memory and brain function. Conversely, those who ate more plant-based foods scored higher. “Scientists think it may have something to do with inflammation and reduction in brain tissue size,” says Kristin Kirkpatrick, co-author of Skinny Liver. “When you look at aspects of one of the great brain studies – the MIND diet – it clearly shows which foods may cause or reduce inflammation in the brain. Fried foods are on the NO list, while berries, olive oil, whole grains and food containing omega 3 are on the YES list.” Sugar-sweetened beverages You probably know to stay away from soft drinks. But you should also beware of fruit juice, energy drinks and sweet tea. Why, you ask? The same reason soft drink is among the bad foods for your brain: sugar. “High amounts of sugar causes neurological damage” because it triggers inflammation, says the Academy of Nutrition and Dietetics’ Wesley Delbridge. A study published in 2017 in Alzheimer’s & Dementia backs that up. Researchers found that people who regularly consume sugary drinks are more likely to have poorer memory, smaller overall brain volume, and a significantly smaller hippocampus – the part of the brain important for learning and memory – than those who don’t. Instead of drinking fruit juice or sweet tea high in sugar, try sweetening water or tea with slices of oranges, lemons, or limes. Refined carbs White rice, white bread, white pasta and other processed food with a high glycemic index don’t just cause major spikes in blood sugar, they also rank with the ‘bad foods for your brain’. Specifically, these foods can have a negative effect on your mental health. A study, published in 2015 in The American Journal of Clinical Nutrition found that food with a high glycemic index can raise the risk of depression in post-menopausal women. Women who ate more lactose, fibre, fruit and vegetables, on the other hand, showed a significant decrease in symptoms of depression. Swap the white carbs for complex carbs like whole wheat bread, brown rice, quinoa, barley, and farro. All of these contain fibre, which nurtures your gut bacteria and regulates inflammation – all good things for your brain health. Excess alcohol There is a sweet spot for alcohol consumption, according to neurologist Dr David Perlmutter and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar. While the occasional glass of red wine is okay, drinking in excess can be toxic to your brain function, no matter your age. Research, including a study published in 2017 in the peer-reviewed medical trade journal BMJ, found that moderate drinking can damage the brain. The hippocampus is particularly vulnerable. To protect your brain, limit alcohol consumption to no more than one standard drink per day for women and two per day for men. According to Australia’s national alcohol guidelines, one standard drink is defined as containing 10 grams of alcohol. Artificially sweetened beverages Instead of a sugar-sweetened beverage, maybe you turn to the occasional diet soft drink. But make a habit of it and you could be upping your risk of dementia and stroke, suggests a study published in 2017 in Stroke. Researchers found that participants who drank diet drinks daily were almost three times as likely to have a stroke or develop dementia when compared to those who didn’t. “We seek out diet soft drinks for its sweet delivery of liquid,” says Kirkpatrick. “That sweet taste remains on our taste buds, making us crave more.” To kick the habit, she suggests going cold turkey. “Eliminate all sources of sweet from the taste buds to retrain the brain not to want it in the first place,” she says. “Sprucing up water with lemons, limes or berries, or having flavoured seltzer without added sugar can help, as well.” Processed meats If you like to eat processed meats, you may run a greater risk of developing dementia, suggests an April 2020 study published in Neurology. Although the study does not prove cause and effect, the researchers found that dementia was more common among participants who ate highly processed meats, such as sausages, cured meats and pâté. People without dementia were more likely to eat a diverse diet that included fruit, vegetables, seafood and poultry, according to the findings. Highly processed foods are most likely the primary cause of results linked to the reduction in brain tissue size and inflammation, which impacts brain health, says Kirkpatrick. Fast food For starters, the high levels of saturated fat found in greasy burgers and fries can make it harder to fight off Alzheimer-causing plaque. Plus, the level of sodium found in the average fast-food fix can cause brain fog. How so? High blood pressure, often brought on by eating too many salty foods, can restrict blood to the brain and negatively impair focus, organisational skills and memory, suggests a review of studies published in 2016 in Hypertension. To break a fast food habit, Kirkpatrick suggests this trick: “Start with altering what you order,” she says. “Avoid fried options and opt for more whole grains and plants.” Then reduce the number of days you buy fast food by half. Tuna While the occasional tuna sandwich is no big deal, you might want to think twice before making it your go-to lunch. That’s because tuna – as well as swordfish, shark (flake), bill fish and deep sea perch – has higher levels of mercury than many other types of seafood. A study published in Integrative Medicine shows that people with high levels of the heavy metal in their bloodstream had a 5% drop in cognitive function. But you don’t have to banish seafood from your plate forever. Advice from Food Standards Australia New Zealand (which reflects the fish we eat in our region and its mercury content) recommends 2-3 serves per week of fish and seafood, including canned or fresh tuna (one serve equals 150g), except for fish such as orange roughy (deep sea perch), catfish, shark (flake) or billfish (swordfish/marlin), which you should only consume 1 serve per week and no other fish that week. Try swapping these varieties of fish for omega-3-rich sources such as wild salmon and lake trout, which have been associated with better brain health, says Kirkpatrick. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/the-8-worst-foods-for-your-brain" target="_blank" rel="noopener">Reader's Digest</a>.

Food & Wine

5 healthy foods that can make you hungrier

While often considered healthy food options, some diet choices could be leading you to overconsume later on. Take a look at some of the top offenders below. 1. Wholegrain bread – It may keep you fuller longer than its white counterpart, but bread is still a carb, and so elevates your blood sugar. Raised insulin levels can, on the more serious end, lead to diabetes, but at the least, the subsequent sugar crash can leave you reaching for more carbs and sugar. 2. Yoghurt – Many yoghurts contain added sugars, the effects of which are mentioned above, and due to its runny texture, won’t leave your hunger feeling satisfied. Add nuts and honey to unflavoured Greek yoghurt instead of consuming the non-fat sugary kind. Your satisfaction levels will thank you for it. 3. Green smoothies – Like yoghurt, despite being healthy, fast-consumed liquid smoothies don’t signal to our bodies that our hunger is satisfied so well as solid foods do, and could lead to more snacking later as a result. 4. Red wine – We’ve all heard of the benefits of having one glass of anti-oxidant rich red wine per day, but as wine lowers inhibitions, it could lead to over-eating at dinner. 5. Artificial sweeteners – You might think, with less calories than real sugar, that artificial sweeteners are a better choice, but as they trick your brain into thinking they are about to receive sugar-derived energy, they can actually lead to sugar or carb cravings later. Image credit: Shutterstock

Body

Cooking mistakes that are making your food unhealthy

Boiling your veggies A review published in the International Journal of Gastronomy and Food Science in 2016 showed that boiling vegetables resulted in a high loss of vitamin C and folate. One study found that broccoli, for example, lost about 33 per cent of its vitamin C. “Water-soluble vitamins leach out,” says Nishta Saxena, a registered dietitian. “If you’re not using the fluids in something like a soup, you’re missing out on nutrients.” Rinsing raw chicken While your favourite old cookbooks likely tell you to rinse a chicken before roasting, this outdated advice is a safety hazard. Running poultry under the tap may remove some of the bacteria (including salmonella and campylobacter, which can cause diarrhoea, vomiting and fever), but it’s also likely to transfer it around your kitchen –as far as nearly one metre from the sink, according to research from Drexel University in Philadelphia. “Droplets can spread from your hands to countertops and even onto the floor, which can be a concern, especially if you have small children,” says Saxena. To stay safe, skip the rinse and wash your hands thoroughly after you’re finished prepping your bird. Removing skins from produce Peeling your produce rids your food of an important layer of nutrients. “Significant amounts of vitamins, minerals and fibre are found in the skins,” says Liz Powell, a registered dietitian. Researchers at the University of Maine estimate that the skins of potatoes, for example, contain 10 to 12 times more antioxidants than the flesh. Peeling fruits and vegetables also strips away a dose of insoluble fibre, which is crucial for digestion and bowel function. Concern about herbicide or pesticide residue isn’t a good enough reason to forego the peelings, says Powell. Washing your fresh produce will remove some pesticide residues from the surface, she says. You can also opt for organic varieties of heavily sprayed produce, such as peaches. Blending everything A smoothie is a smart way to sneak in some greens (and down your breakfast in a hurry), but liquid meals tend to be unbalanced. They’re often lacking in protein, healthy fat and complex carbohydrates. These components work together to keep us feeling full and satisfied, Powell says. “Without them, it’s not really a balanced meal.” Powell recommends adding a scoop of yoghurt or protein powder and part of an avocado or a spoonful of hemp hearts for protein and fat. To sneak in a complex carb, you can add some oats to the blender or have a piece of wholegrain toast on the side, she says. Overdressing salads “Salads have this health halo – we think we can add anything to them and they’ll still be a nutritious choice, but it’s just not true,” says Saxena. “If you’re topping your bowl with dried cranberries, candied pecans and a sweet goat cheese, you’ve easily added 30 grams of sugar to your so-called healthy lunch.” Chopped, raw nuts and seeds are better options to beef up the flavour profile of your greens. Oil-based dressings also tend to be more nutritious than their creamy counterparts. Image credit: Shutterstock This article originally appeared on <a href="https://www.readersdigest.com.au/food-home-garden/home-tips/cooking-mistakes-that-are-making-your-food-unhealthy" target="_blank" rel="noopener">Reader's Digest</a>.

Home Hints & Tips

7 clear signs you might have an unhealthy gut

<h2>The mighty gut health benefits of bacteria</h2> Your gastrointestinal, or GI, tract is inhabited by microbes collectively called the microbiome, which includes bacteria, fungi, and even viruses. Though it sounds gross and maybe even unhealthy, it’s actually the complete opposite. Gut bacteria perform many important functions in the body including aiding the immune system; producing the feel-good brain chemical serotonin; making energy available to the body from the food we eat; and disposing of foreign substances and toxins, according to dietitian Lisa Dreher. Though most of us have a mixture of good and bad bacteria, sometimes the bad guys get the upper hand, causing dysbiosis, or an imbalance in gut bacteria, which can play a role in a number of health conditions. <h2>Your stomach doesn’t feel right</h2> Diarrhoea, constipation, bloating, nausea and heartburn are classic symptoms of problems with gut health. “Gastrointestinal discomfort – especially after eating carbohydrate-rich meals – can be the result of poor digestion and absorption of carbohydrates,” Dreher says. Reflux, inflammatory bowel disease, irritable bowel syndrome, and colitis have all been linked to an imbalance in the microbiome. <h2>You have a hankering for certain foods</h2> Craving foods, especially sweets and sugar, can mean you have an imbalance of gut bacteria. Although unproven, some experts believe that if there’s an overgrowth of yeast in the system, which might happen after a course or two of antibiotics where you wipe out all the good bacteria, then that overgrowth of yeast can actually cause you to crave more sugar. <h2>The scale is going up or down</h2> Certain types of gut bacteria can cause either weight loss or weight gain – especially when they colonise in the small intestine, a condition called SIBO (small intestine bacterial overgrowth). Too many microbes in the small intestines can mess with gut health by interfering with absorption of vitamins, minerals, and fat. “If you’re not able to digest and absorb fat normally, you can actually see some weight loss,” Dreher says. Other types of bacteria have been linked to weight gain, as certain microbes are able to harvest more calories from foods than others. <h2>You’re anxious or feeling blue</h2> Roughly 80 to 90 per cent of serotonin, a neurotransmitter that affects mood, social behaviour, sleep, appetite, memory and even libido, is produced in the gut. When less serotonin is produced, it can negatively impact mood. “Gut imbalances of the microbiome can trigger depressive symptoms,” says physician Dr Todd LePine. <h2>You’re not sleeping well</h2> Not having enough serotonin can lead to bouts of insomnia or difficulty getting to sleep, according to Dreher. And Dr LePine says chronic fatigue and symptoms of fibromyalgia can be tied to gut bacteria imbalances as well. <h2>Your skin is acting up</h2> Skin rashes and eczema, a chronic condition characterised by inflamed and itchy red blotches on the skin, can be a sign of poor gut health because they develop when there is an imbalance in gut bacteria, according to Dr Victoria Maizes, a professor of medicine, family medicine and public health at the University of Arizona. <h2>You have an autoimmune condition</h2> An imbalance in the microbiome can cause more than just GI symptoms. According to Dr LePine, diseases affecting the immune system, known as autoimmune diseases, can also indicate an imbalance. “Rheumatoid arthritis and multiple sclerosis are tied in with imbalances in gut bacteria,” he says. <h2>How to build better gut health</h2> Eating right is the first step in improving gut health. In fact, the types of foods we eat can change our microbiome in as little as 24 hours, according to Dr Ali Keshavarzian, a professor of medicine and director of the Division of Digestive Diseases and Nutrition at Rush University Medical Center in Chicago. To feed your good bacteria and starve the less desirable bacteria, swap out processed foods, breads, and pastas for plants, fruits, seeds, and nuts. And consider adding fermented foods into your diet, including yoghurt containing live, active cultures, kombucha, tepache, kimchi, and kefir, which naturally contain probiotics, or healthy bacteria. It’s also a great idea to fill up on prebiotic foods, which actually feed the good bacteria. Try leeks, asparagus, onions, garlic, chicory, oats, soybeans, and Jerusalem artichokes. Lastly, avoid unnecessary use of antibiotics. “Any time you take an antibiotic, you’re going to knock out a lot of the healthy bacteria,” says Dr Maizes. If you must take antibiotics, consider taking a probiotic supplement to help maintain a healthy and balanced bacterial community in your gut. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/7-clear-signs-you-might-have-an-unhealthy-gut" target="_blank" rel="noopener">Reader's Digest</a>. Images: Getty

Body

Loneliness can be twice as unhealthy as obesity in older people

A study has found that loneliness is twice as unhealthy as obesity in older people. Over six years, the study looked at the impact variables had on death rates. After tracking more than 2,000 people aged 50 and over, scientists found that people who were identified as the loneliest were nearly twice as likely to die during the study than those who were the least lonely. Compared with the average person within the study, those who were lonely had a 14 per cent higher risk of dying, which was around twice the impact obesity had on early death rates. Poverty ranked higher than loneliness with a 19 per cent increase. A separate study in 2012 found that around a fifth of older people feel lonely all the time, and a quarter of them become steadily lonelier as time went on. People reported that loneliness was the worst at weekends, and three quarters felt the effects strongly at night. In the past, loneliness has been linked to health problems like high blood pressure, and increased risk of stroke, heart attack and depression. <a href="../finance/insurance/2015/01/benefits-of-being-a-volunteer/" target="_blank" rel="noopener">Related link: The benefits of becoming a volunteer</a> John Cacioppo, a psychologist at the University of Chicago recommends thinking twice before uprooting yourself during retirement. Moving away to “greener pastures” may have certain appeals, but it can often take you away from your support network of friends and family. In the light of these studies, it follows that people need to feel involved and valued by those around them. The results also reflected that company alone was perhaps not enough. If you know someone you think might be lonely, maybe you can invite them to take part in some activities with you and your friends. Phone calls are a great way to stay in touch with people who are further away, especially if you involve someone in your life by asking them for their advice on various subjects. Pets have also been shown to be great in alleviating loneliness. And if you’re looking to interact with some new friends, you can always <a href="../forums/" target="_blank" rel="noopener">visit our forums</a>, or <a href="https://www.facebook.com/oversixtys" target="_blank" rel="noopener">Facebook page</a>. Related links: <a href="../health/wellbeing/2015/02/reasons-to-be-happy-with-you/" target="_blank" rel="noopener">5 reasons to celebrate you</a> <a href="../health/wellbeing/2015/02/why-appreciate-the-little-things/" target="_blank" rel="noopener">Why you should celebrate all the little moments</a> <a href="../health/wellbeing/2015/01/make-this-your-best-year/" target="_blank" rel="noopener">How to make this your happiest year yet</a> Image credit: Shutterstock

Mind

7 surprising unhealthy habits

It seems straightforward enough, right? Exercise regularly, eat the right amount of fruit and veg and keep your mind active.. Wrong! There are some everyday habits that we take for granted, that could be undermining our health. Here’s how to turn those health saboteurs into healthy habits. Leaving your toothbrush in the open While most of us are guilty of this one, did you know that leaving your toothbrush out on the bathroom sink welcomes all sorts of bacteria? The Academy Of General Dentistry in the US says toothbrushes can easily become contaminated with bacteria – from food particles, contact with skin and splashed water. Get in the habit of… housing your brush in a cover and popping it away in a cupboard after use. You should also rinse off the bristles after use, shake off excess water and store upright. Using one chopping board in the kitchen By only using one chopping board to cut veg, raw meat and other foods you are opening yourself up to a potential cross-contamination of bugs. Get in the habit of… using separate chopping boards for raw and ready-to-eat foods, and separate boards for raw meat and vegetables. Furthermore, always scrub them with hot water and detergent. Drinking alcohol close to bedtime It is thought that a little drink before bedtime can help you dose off quicker but in actual fact while it may make you drowsy initially, it will lead to poor-quality sleep later on. This is because as alcohol is broken down in your body it causes you to sleep less deeply and to wake more frequently. Get in the habit of… using some relaxation techniques for 30 minutes before you go to bed to calm your mind – like meditating, doing some light stretches in your bedroom or practicing deep breathing. Resting your handbag on the floor It might be the last item you thought you’d pick up nasties from, but the truth is you might be carrying more than you realise on your handbag – especially if you place it on the floor in public place or in toilets, where E. coli bacteria is found. Get in the habit of… holding on to your handbag rather than placing it on the floor or setting it down in public place. It’s also a good idea to clean the bottom of your bag every week with soapy water or anti-bacterial wipes. Just be sure to do a spot test first so as to not damage the material. Eating on the run Life can get busy at times and this means snacking in favour of sitting down for a meal can become a habit. The problem with this is that more snacky, on-the-go food items – like snack bars and biscuits and cheese dips – are highly processed and contain empty calories. Get in the habit of… carrying healthy snacks to eat on the run, such as nuts, fresh fruit, protein bars, pita bread with low-fat dip or high-fibre wholemeal biscuits. Ignoring persistent pain Despite 80 per cent of Australians suffering from back pain at some point in their lives, many of us will put up with muscle aches, painful headaches or worse rather than seeking help. Get in the habit of… seeing a medical professional is any pain persists or become intense. There are many treatments and medications that can help pain. Skipping check-ups When was the last time you visited the doctor? Can’t remember? Well, you’re not alone. Research from the Jean Hailes Foundation For Women’s Health found while 72 per cent of men and women have a financial plan, only 42 per cent of Australians plan for their health future. Get in the habit of… seeing your doctor regularly. At the very least, it’s a chance to chat about your lifestyle, look at what health matters you need to consider at your age and find out what you can do now to reduce any risks. Image credits: Getty Images

Body

5 worst habits that cause an unhealthy gut

<h2>5 habits that cause an unhealthy gut</h2> Your gut is a lot more important for your overall health than you probably realise. In fact, research shows that maintaining a health gut microbiome is key to supporting numerous everyday functions of the body, and can decrease your risk of chronic diseases. That’s why it’s important to make sure you’re doing all you can to support your gut microbiome, and avoiding habits that hurt your gut health. Along with increased symptoms of depression, anxiety as well as gastrointestinal issues, your body is more prone to getting sick and even developing autoimmune diseases. Reader’s Digest spoke with dietitian Patricia Kolesa about habits that hurt your gut health and small lifestyle tweaks to make that will benefit your gut microbiome for the long run. <h2>1. Not drinking enough water</h2> “Water helps deliver the nutrients from your food to different parts of the body and aids in removing waste,” says Kolesa. According to the Australian Government’s Health Direct website, the amount of water that someone should drink varies greatly from person to person as it depends on how each individual’s metabolism works, what the temperature is, what they eat, their age and whether they have a medical condition. But it’s especially important for children and older people to drink enough water. “We get about one fifth of the water we need from food and the rest from drinking fluids. The body gets rid of water throughout the day through breathing and sweating, as well as by going to the toilet. As a general rule, men need about 10 cups* of fluids every day and women need about 8 cups* (add another cup a day if you are pregnant or breastfeeding),” states the website. “Without adequate hydration, toxins can build up in the body and run the risk of dehydration and/or constipation,” says Kolesa. To increase your water intake throughout the day, Kolesa suggests: <ul> <li>Use a water bottle with a fluid intake tracker to stay motivated</li> <li>Keep your water bottle nearby while you work so you’re reminded to take a sip</li> <li>Add lemon, limes or cucumbers to your water to give it a new, refreshing flavour</li> <li>Brew yourself a cup of hot decaffeinated tea at night.</li> </ul> *(250ml) <h2>2. Not consuming enough pre- and probiotics</h2> “Probiotics are the ‘good bacteria’ found in your gut,” says Kolesa. “Probiotics can change intestinal bacteria to balance your gut flora. This boosts your immunity and overall gut health because the probiotics from your food are added to the gut. Prebiotics are non-digestible components to encourage the growth of healthy bacteria in your gut. When taken together, prebiotics and probiotics can improve gut health.” Kolesa says adding in a balance of prebiotic foods (such as whole grains and a variety of fruit and vegetables) and probiotics (fermented foods and cultured yoghurts, for example) is a great place to start. As for taking supplements, Kolesa suggests talking to a registered dietitian before making the investment. <h2>3. Not eating enough during the day</h2> It may seem convenient to skip a meal during the day, but according to Kolesa, it’s high on the list of habits that hurt your gut health. “When we don’t eat enough or skip meals, we tend to gravitate towards quick foods to fill the void of hunger,” she says. “This might look like fast food, sweet snacks or energy-dense foods. More often than not, this results in more mindless eating that can turn into a build-up of unhealthy bacteria in the gut.” Kolesa says to aim for eating a balanced meal every three to four hours. Eating a variety of small snacks that include fibre, protein and healthy fats can help you feel full, and keep your gut happy. <h2>4. Drinking too much alcohol</h2> Unfortunately, research shows drinking too much alcohol can negatively affect the microbiota in the gastrointestinal tract (GIT). A review in Alcohol Research found that alcohol-induced changes in the GIT alter microbiota composition and contribute to alcohol-induced oxidative stress, which increases the development of alcoholic liver disease as well as other diseases like gastrointestinal cancers. Alcohol causes cell death when consumed, which changes the composition of the intestine and overwhelms the GIT. This results in intestinal and other organ damage, and the potential development of chronic diseases. <h2>5. Not eating a high-fibre diet</h2> Australian government guidelines recommend consumers get at least 25 to 30 grams of fibre a day (25g for women; 30g for men), but most of us don’t get the fibre intake we need, which research shows can negatively affect the health of the gut microbiome. “The more healthy bacteria you have in your gut, the better it is for your health,” says Kolesa. “Some emerging studies are showing fibre as a possible contributor to diversity in gut microbiota. The two types of fibre are soluble and insoluble fibre. Soluble fibre (found in oats, legumes, fruit, vegetables and seeds) attracts water and slows digestion, allowing you to feel fuller for longer. It also helps to feed the good bacteria in the gut. Insoluble fibre (found in high-fibre breads and cereals, the outer skins of fruit and vegetables, and in nuts and seeds) adds bulk to the stool and helps food pass better through the stomach and intestines.” Kolesa suggests finding ways to increase your fibre intake to feed that gut bacteria, like choosing whole grains and adding more high-fibre foods into your meals such as legumes, fruit and vegetables. To get enough fibre every day, Cancer Council Australia recommends that you should eat: <ul> <li>at least 4 serves of wholegrain or wholemeal foods every day (or ensure about half of your daily serves of breads and cereals are wholegrain or wholemeal varieties)</li> <li>at least 2 serves of fruit daily</li> <li>at least 5 serves of vegetables daily including legumes (also known as ‘pulses’)</li> <li>wholefoods rather than dietary fibre supplements, as the benefits of fibre from food may be from the combination of nutrients in food working together.</li> </ul> However, increasing fibre may not be wise for someone with conditions like IBS, so Kolesa suggests talking with a doctor and registered dietitian to determine the amount of fibre that works for your specific body’s needs. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/5-worst-habits-that-cause-an-unhealthy-gut" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

Food and drinks are getting sweeter

Humans have an evolutionary preference for sweetness. Sweet foods, like fruit and honey, <a href="https://theconversation.com/a-taste-for-sweet-an-anthropologist-explains-the-evolutionary-origins-of-why-youre-programmed-to-love-sugar-173197" target="_blank" rel="noopener">were an important energy source</a> for our ancestors. However, in the modern world, sweetened foods are readily available, very cheap and advertised extensively. Now, we are consuming too much sugar in foods and drinks – the kind that is added rather than sugar that is naturally occurring. Consuming too much added sugar is <a href="https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar#:%7E:text=%22The%20effects%20of%20added%20sugar,Hu." target="_blank" rel="noopener">bad news</a> for health. It is linked to <a href="https://onlinelibrary.wiley.com/doi/10.1111/obr.12040" target="_blank" rel="noopener">obesity</a>, <a href="https://www.gov.uk/government/publications/sacn-carbohydrates-and-health-report" target="_blank" rel="noopener">type 2 diabetes and tooth decay</a>. Because of these health concerns, manufacturers started using non-nutritive sweeteners to sweeten food as well. These sweeteners contain little to no kilojoules and include both artificial sweeteners, such as aspartame, and those that come from natural sources, such as stevia. Our research, <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/global-trends-in-added-sugars-and-nonnutritive-sweetener-use-in-the-packaged-food-supply-drivers-and-implications-for-public-health/A6375EB569DCDA4899730EC40C69D1CC" target="_blank" rel="noopener">published here</a>, shows the amount of added sugars and non-nutritive sweeteners in packaged foods and drinks has grown a lot over the last decade. This is especially true in middle-income countries, such as China and India, as well as in the Asia Pacific, including Australia. <h2>From lollies to biscuits to drinks</h2> Using market sales data from around the globe, we looked at the quantity of added sugar and non-nutritive sweeteners sold in packaged foods and drinks from 2007 to 2019. We found per person volumes of non-nutritive sweeteners in drinks is now 36% higher globally. Added sugars in packaged food is 9% higher. Non-nutritive sweeteners are most commonly added to confectionery. Ice creams and sweet biscuits are the fastest-growing food categories in terms of these sweeteners. The expanding use of added sugars and other sweeteners over the last decade means, overall, our packaged food supply is getting sweeter. Our analysis shows the amount of added sugar used to sweeten drinks has increased globally. However, this is largely explained by a 50% increase in middle-income countries, such as China and India. Use has decreased in high-income countries, such as Australia and the United States. <a href="https://www.hsph.harvard.edu/nutritionsource/carbohydrates/added-sugar-in-the-diet/#:%7E:text=The%20AHA%20suggests%20a%20stricter,of%20sugar%20for%20most%20men." target="_blank" rel="noopener">It is recommended</a> men consume less than nine teaspoons of sugar a day, while women should have less than six. However, because sugar is added to so many foods and drinks, over half of <a href="https://www.abs.gov.au/ausstats/abs@.nsf/lookup/4364.0.55.011main+features12011-12#:%7E:text=In%202011%2D12%2C%20Australians%20consumed,from%20honey%20and%20fruit%20juice." target="_blank" rel="noopener">Australians exceed recommendations</a>, eating an average of 14 teaspoons a day. The shift from using added sugar to sweeteners to sweeten drinks is most common in carbonated soft drinks and bottled water. The World Health Organization is <a href="https://www.who.int/news-room/articles-detail/online-public-consultation-draft-guideline-on-use-of-non-sugar-sweeteners" target="_blank" rel="noopener">developing guidelines</a> on the use of <a href="https://www.who.int/publications/i/item/9789240046429" target="_blank" rel="noopener">non-sugar sweeteners</a>. <h2>Rich and poor countries</h2> There is a difference in added sugar and sweetener use between richer and poorer countries. The market for packaged food and beverages in high-income countries has become saturated. To continue to grow, large food and beverage corporations are <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/obr.13126" target="_blank" rel="noopener">expanding into middle-income countries</a>. Our findings demonstrate a double standard in the sweetening of the food supply, with manufacturers providing less sweet, “healthier” products in richer countries. <h2>Unexpected consequences of control</h2> To reduce the health harms of high added sugar intakes, many governments have acted to curb their use and consumption. Sugar levies, education campaigns, advertising restrictions and labelling <a href="https://www.cambridge.org/core/journals/nutrition-research-reviews/article/abs/drivers-trends-and-dietary-impacts-of-nonnutritive-sweeteners-in-the-food-supply-a-narrative-review/32B903F1CAB239800F2C98279541B4C0" target="_blank" rel="noopener">are among these measures</a>. But such actions can encourage manufacturers to partially or completely substitute sugar with non-nutritive sweeteners to avoid penalties or cater to evolving population preferences. In our study, we found regions with a higher number of policy actions to reduce sugar intakes had a significant increase in non-nutritive sweeteners sold in drinks. <h2>Why is this a problem</h2> While the harms of consuming too much added sugar are well known, relying on non-nutritive sweeteners as a solution also carries risk. Despite their lack of dietary energy, recent <a href="https://www.who.int/publications/i/item/9789240046429" target="_blank" rel="noopener">reviews</a>, suggest consuming non-nutritive sweeteners may be linked with <a href="https://www.who.int/publications/i/item/9789240046429" target="_blank" rel="noopener">type 2 diabetes and heart disease</a> and can disrupt the <a href="https://academic.oup.com/advances/article/10/suppl_1/S31/5307224" target="_blank" rel="noopener">gut microbiome</a>. And because they are sweet, ingesting non-nutritive sweeteners <a href="https://www.who.int/publications/i/item/9789240046429" target="_blank" rel="noopener">influences our palates</a> and encourages us to want more sweet food. This is of particular concern for children, who are still developing their lifelong taste preferences. Additionally, certain non-nutritive sweeteners are considered <a href="https://www.sciencedirect.com/science/article/abs/pii/S0147651318313368" target="_blank" rel="noopener">environmental contaminants</a> and are not effectively removed from wastewater. Non-nutritive sweeteners are only found in <a href="https://www.cambridge.org/core/journals/public-health-nutrition/article/ultraprocessed-foods-what-they-are-and-how-to-identify-them/E6D744D714B1FF09D5BCA3E74D53A185" target="_blank" rel="noopener">ultra-processed foods</a>. These foods are industrially made, contain ingredients you would not find in a home kitchen, and are designed to be “hyper-palatable”. Eating more ultra-processed foods is linked with more <a href="https://www.mdpi.com/2072-6643/12/7/1955" target="_blank" rel="noopener">heart disease, type 2 diabetes, cancer and death</a>. <a href="https://theconversation.com/ultra-processed-foods-are-trashing-our-health-and-the-planet-180115" target="_blank" rel="noopener">Ultra-processed</a> foods are also <a href="https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(20)30177-7/fulltext" target="_blank" rel="noopener">environmentally harmful</a> because they use significant resources such as energy, water, packaging materials and plastic waste. Foods that contain sweeteners can receive a “health halo” if they don’t contain sugar, misleading the public and potentially displacing nutritious, whole foods in the diet. <h2>Focus on nutrition</h2> When making policy to improve public health nutrition, it is important to consider unintended consequences. Rather than focusing on specific nutrients, there is merit in advocating for policy that considers the broader aspects of food, including cultural importance, level of processing and environmental impacts. Such policy should promote nutritious, minimally processed foods. We need to closely monitor the increasing sweetness of food and drinks and the growing use of added sugars and non-nutritive sweeteners. It is likely to shape our future taste preferences, food choices and human and planetary health. This article originally appeared on <a href="https://theconversation.com/food-and-drinks-are-getting-sweeter-even-if-its-not-all-sugar-its-bad-for-our-health-187605" target="_blank" rel="noopener">The Conversation</a>. Image: Shutterstock

Body

3 things hurting your heart health

Though it keeps us alive and pumps blood around our bodies, we might not think about our hearts all that much in the day to day. But heart conditions are quite common, especially among women, so it is important that we keep an eye on how healthy our hearts are. <a rel="noopener" href="https://www.mamamia.com.au/how-to-improve-heart-health/" target="_blank">Dr Nikki Stamp</a>, a heart surgeon, says, “A lot of women don’t know that heart conditions can impact them; we still think it’s a disease of our fathers and brothers but heart disease is the leading cause of death for women.” Luckily, there are some steps you can take to improve your heart health, including stopping some unhelpful habits. Dr Stamp shares three things that can have a negative effect on your heart, as well as what to do to improve. 1. Not enough sleep Most of us may be surprised to find out that sleep can have a huge impact on various aspects of health, including heart health. “One thing I find people aren’t always aware of is the impact sleep can have on your heart health,” Dr Stamp says. “Poor sleep or sleep disorders can directly hurt your heart or make it harder to do those things like eat well and exercise that are protective for the heart.” In fact, <a rel="noopener" href="https://pubmed.ncbi.nlm.nih.gov/27467177/" target="_blank">research</a> has found that chronic sleep deprivation can lead to high blood pressure and cholesterol, heart attacks, diabetes, obesity, and strokes. 2. Poor lifestyle habits Along with poor sleep, unhelpful lifestyle habits can also play a part in worsening our heart health. According to Dr Stamp, most people know about this risk factor, which can include binge drinking, a poor diet, and a lack of exercise. “I think most people are aware the things like diet, exercise and smoking are all things that can place undue stress on your heart," Dr Stamp says. 3. Missing your regular check-ups As much as getting your heart checked can seem to be a pain, but it can be incredibly beneficial. “Having your heart checked is not difficult or painful! Simple tests like having your blood pressure checked, your blood sugar to assess for diabetes and your cholesterol can be done quickly and easily by your GP and give you a good idea of your risk of heart disease,” Dr Stamp says. “However, if you’re not seeing your GP regularly, these checks can be missed.” Things that can help As for what you can do to look after your heart, Dr Stamp says the key is keeping it simple. “There’s loads of advice floating around that is complicated, ineffective and unachievable to keep you healthy,” she says. “Move your body - anything is great, eat a diet full of veggies, fruit, whole grains and healthy oils, sleep well and give up the smokes.” Image: Getty

Body

The unhealthy side effects of binge-watching TV

Bingeing television has become the easiest way to indulge in a good show these days. With entire series available to stream or buy on DVD, it’s a habit that forms quickly. But several studies around the world have suggested that there are several unhealthy side effects of binge watching that may make you think twice before you settle in next time. Pace yourself to enjoy yourself Those who binge have been shown to have poorer recall for a show’s plot details than those who watch the show more slowly. <a href="https://www.ncbi.nlm.nih.gov/pubmed/28728618" target="_blank">A University of Melbourne study</a> also revealed that bingers typically understand and enjoy a show less than those who consume weekly. Bingers don’t sleep well A <a href="https://www.ncbi.nlm.nih.gov/pubmed/28728618" target="_blank">study</a> from the University of Michigan showed that those who binge watch television shows at night tend to have a poorer quality of sleep. It is posited that because the plots of binged shows are usually compelling, watching them for long stretches can excite the brain, making it more difficult to switch off. (The study calls this “increased cognitive arousal”, which is fun to say.) <a href="https://www.ncbi.nlm.nih.gov/pubmed/28728618)"> </a> Bingeing could signal deeper problems A <a href="https://www.sciencedaily.com/releases/2015/01/150129094341.htm" target="_blank">study </a>out of the University of Texas showed that people who reported feeling lonely or feelings of depression were much more likely to binge watch television as a way to pseudo-medicate themselves. While binge watching might not cause these symptoms, it’s a good indicator to look out for in yourself or those you love. Bingeing could affect your ability to walk A <a href="https://academic.oup.com/biomedgerontology/article-abstract/doi/10.1093/gerona/glx122/4056501/The-Joint-Associations-of-Sedentary-Time-and" target="_blank">study</a> from earlier this year revealed that older adults who watched television for significant stretches of time were much more likely to have difficulty walking at the end of a 10-year period. Despite the increasing smartness of television, binging makes you dumber According to a 2016 <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2471270#Conclusions" target="_blank">study</a>, people who watch television for more than three hours a day typically perform worse in cognitive tests, especially if bingers did not get much physical activity each day. <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/2471270#Conclusions)"> </a> Which show do you find is the easiest to accidentally binge? Let us know in the comments below.

4 unhealthy relaxation methods we’re all guilty of

When it comes to relaxing not all vices were created equal. For instance after a trying day if you like to unwind with a nice hot bath or if you like to switch off by spending hours in the garden, you're doing it right. If, however, you’re more inclined reach for the wine or hit the shops and spend too much money, you may have formed a bad habit. Either way, don't be too hard on yourself as we’re all guilty of at least one of the things on this list from time to time. While self-soothing is a natural response to stress, it’s important that you try and self-soothe with a relaxation method that is a healthy habit. Here are four unhealthy ways of self-soothing that you should keep in check and try and replace with something else - at least most of the time. 1. Reaching for the wine a little too often While there’s nothing quite like a glass or two of wine at the end of a busy week, if you find you reach for the bottle after every hectic day - and you have hectic days most days - you might want to rethink your relaxation method. As alcohol interferes with a good night’s sleep, too, you might find you get into a vicious cycle and don't feel well rested each day after a few wines the night before. 2. Retail therapy Many a people love a spot of shopping. And while there’s nothing wrong with treating yourself to something new on occasion, when shopping becomes your go to way of self-soothing, you could be in for trouble - and so might your bank balance. Furthermore, using “retail therapy” to self-soothe is only a quick fix and the feeling good isn't likely to last. In fact, if you’re shopping and you can't really afford it or you don't really need the things, you could find it makes you feel worse. 3. Eating your emotions It’s not uncommon to turn to food in a moment of crisis. From a young age many of us have been conditioned that if you're feeling a little down - i.e. if you were crying when you were younger - a little treat will fix it. What’s bad about this scenario is eating your emotions tends to lead to unnecessary overeating when you’re feeling blue. Rather than eating your emotions away, why not try walking or talking them away. Next time you want to reach for the chocolate, reach for your sneakers or the phone and walk and talk it out with one of your closest friends instead. 4. Locking yourself away With all the negative things going on in the world, from time to time it definitely sounds like a good idea to lock yourself away from the world and hide under your duvet in front of the television. Unfortunately as the old saying goes - you can’t run away from your problems. And hiding away and burying your head in the sand is only going to make things worse and detach you from the world. For a surefire way to turn your frown upside down when you can’t face the world, try volunteering - whether it be reading to children at a library or helping out at a community garden, it’s a great way to take your mind off things and do something that will make you feel good.

Mind

How to help a friend in an unhealthy relationship

We’ve all been there – seeing someone we love caught up in a romantic relationship that is no good for them. This doesn’t have to mean it is physically or emotionally abusive, though. A bad relationship can affect people in different ways, and you, the friend, are best placed to notice. Here are some signs you can watch out for in your friend: <ul> <li>A disconnect from the people and things that they love</li> <li>Their personality goes from burning blaze to struggling candle</li> <li>They exhibit moodiness</li> </ul> If you see these signs, or just strongly believe one of your friends is caught in an unhealthy relationship, we have some advice on how to help them without pushing them away. 1. Listen Before you do anything else, you need to do one of the most difficult things – <a href="http://www.oversixty.com.au/lifestyle/relationships/2017/04/what-makes-a-bad-listener/" target="_blank">listen to your friend.</a> Take the time to have a conversation about their relationship and find out exactly how they feel about the situation. This is a pivotal moment, because it will inform how you proceed. Does your friend feel happy in the relationship? Are they worn out by their partner? Have they noticed the same changes in their own personality that you have? Try not to rush this conversation – let it unfold naturally, and without pushing. 2. Talk Now is when you calmly and rationally let your friend know that you’re concerned. It’s important that you tell them why you feel this way, but remember to keep your talking points grounded in firm facts – free from your emotional point of view, and from exaggeration. 3. Let them reflect When you’re talking with your friend, a helpful way to let them see a change in themselves is to ask them personal questions so that they are able to hear their own answers. Simple questions like, “how does that make you feel?” are powerful tools when you want to hold up a mirror to someone who has lost their self-awareness. 4. Don’t attack Do not verbally attack anyone involved. If you start in on your friend’s partner, or even your friend, you’re likely going to lose this fight. Remember – this isn’t about a dislike for your friend’s partner, it’s about an unhealthy relationship. Keep your concerns focused on the relationship itself so as not to make your friend defensive. 5. Stay present Whatever happens, your friendship is important, so remember to stay a presence in your friend’s life. Sometimes an unhealthy relationship can cause people to withdraw from their social circles, and you need to be aware of that. But you should also be prepared to help your friend through whatever comes next – whether that’s a breakup, or a new phase of the relationship you dislike. Make sure that your friend knows that you’ll always be there for them whether you do this through words or actions. How have you helped a friend in an unhealthy relationship? Share your story with us in the comments below.

Relationships

Do you have an unhealthy relationship with food?

"I've been in an abusive relationship for 20 years," a young woman once told me by way of introduction. Given that she looked barely 30, her revelation startled me. I braced myself for a hardcore story of abuse, violent or sexual, a threat not just to her wellbeing, but her safety. "It's controlling me – day and night," she said. "I can't think of anything else. I need it to stop. I need to get out. But I'm trapped, I just can't leave." You've probably figured out her abusive partner was food. They had "met" when she was 11-years-old. She'd matured early, had her period, was bigger than most of her friends, and been whipped off to Weight Watchers by her slim and well-meaning mother. The mother who, of all the things in all the world, did not want to be the mother of a fat kid. This young woman was typical of many who seek psychological help for struggles with food, weight and their bodies. She didn't like her body but, more than that, she was tired of the relentless battle in her head. She wanted to be free of it, to find a way to move forward. The psychology of overweight The psychological consequences of being overweight or obese can include a raft of issues that people often keep hidden, or don't acknowledge, for far too long. Being overweight might not cause or trigger depression but "hating" your physical self can maintain depression, anxiety, undermine confidence and self-worth which can spill over into the rest of your life, impacting relationships, families and opportunities. Many overweight people report low mood and motivation, irritability, exhaustion, various forms of anxiety, loss of pleasure in activities, social withdrawal, guilt and shame. People will say they feel "flat, stuck and defeated" and struggle to form a hopeful view of the future. Can I blame my mum? Mothers worry hugely about the effect of their weight and body issues on children — particularly daughters. With society and the media's constant pressure to be thin, mothers are rightly concerned: research tells us that mothers have a huge influence over the way their daughters think and behave in relation to food, diet and exercise. Many mothers do their best to help their daughters develop a positive, healthy body image. But our own behaviour is the greatest teacher. If women are yo-yo dieting, constantly expressing dissatisfaction with their bodies, eating differently or separately from the rest of the family, exercising excessively, using unhealthy (and sometimes dangerous) ways of coping with stress, then those are the messages being passed on. Changing your food relationship But how? you ask. How do I break it off, how do I end my exhausting, addictive, dysfunctional relationship with food? Is there a way to train my brain to relax? The truthful answer is you can't change your weight permanently without understanding your food psychology: your biology and family/cultural history, people, triggers and hotspots, strengths and the way you interact with food. You can diet and exercise all you like – and that can work – but, without greater knowledge of the way you operate and some authentic incentive, it won't last. Key steps you need to follow to make permanent change <ul> <li>Have a real, specific, lasting reason for losing weight. Write it down.</li> <li>Change your behaviour. Be honest about what you eat. Reducing your food intake/eating differently and increasing your activity will help kick-start new thinking. Start small but start today.</li> <li>Challenge your thoughts and beliefs around food. First you need to identify those (often from your past) that are holding you back. What are your vulnerabilities and weaknesses and how can you address them?</li> <li>Reduce your stress. Stress and seeking to comfort or fulfil ourselves with food wrecks the best weight loss intentions. Identify your biggest stress and do something about it.</li> <li>Work on yourself, not your weight. View yourself as a person, prioritise that person and treat her well.</li> <li>Above all, be realistic. As the saying goes, good things take time. Stop focusing on your body and make your mind do some work too. After all, you are a person with a bum attached - not the other way around.</li> </ul> Written by Karen Nimmo. First appeared on <a href="http://www.stuff.co.nz/" target="_blank">Stuff.co.nz</a>.

Body

Why our obsession with choice is so unhealthy

As modern individuals, the desire to choose our own paths is undoubtedly strong. Children these days are growing up with more options than ever before, and even as we enter our 60s and beyond, there’s an increasing number of opportunities available to us. But when does our obsession with choice become a bad thing? In this fascinating <a href="https://www.ted.com/talks/renata_salecl_our_unhealthy_obsession_with_choice">TED Talk</a>, sociologist and philosopher Renata Salecl ponders, is our expectation of having a myriad of options in our daily lives distracting us from the bigger picture? Watch the talk above and share your thoughts in the comment section below. Video: TED Related links: <a href="http://www.oversixty.co.nz/health/mind/2017/02/secrets-to-a-more-joyful-existence/">Secrets to a more joyful existence</a> <a href="http://www.oversixty.co.nz/health/mind/2017/02/the-different-types-of-lies-we-all-tell/">The different types of lies we all tell</a> <a href="http://www.oversixty.co.nz/health/mind/2017/02/signs-you-are-ready-for-a-big-change/">4 signs you’re ready for a big change</a>

Mind

5 “healthy” foods that are doing you damage

It seems that sugar is hiding everywhere these days. Even though you may be opting for seemingly nutritious foods with low fat and sugar contents, it is easy to unknowingly pack junk food into your shopping basket that is masquerading as a healthy option. In fact, according to the <a href="http://www.abs.gov.au/ausstats/abs@.nsf/mf/4364.0.55.011" target="_blank">ABS</a>, the average Australian consumed 60 grams of free sugars per day between the years 2011 and 2012. “Free sugars” are defined by the world health organisation as all sugars added to foods by manufacturers, as well as the natural sugars present in honey, syrups, and fruits. However, only seven grams of natural sugars make up the average Aussie’s daily intake. Accredited Practising Dietitian Karissa Woolfe attributes the worrying figures to our unhealthy sweet tooths. “Australia’s sweet tooth and our love of fizzy drinks are certainly responsible. The research shows that the majority of free sugars came from beverages, including soft drinks, fruit juices and cordial. Not only are they damaging on our teeth, but their excess kilojoules and lead to us storing extra weight around our middle”. However, nutritional medicine expert <a href="http://fionatuck.com/" target="_blank">Fiona Tuck</a> explains how sometimes, we simply don’t know the truth behind food labels, and manufacturers go out of their way to make it awfully confusing. “Often the sugar is listed as fructose, glucose, rice syrup, sucrose to distract from the actual word sugar”. On the good word of our experts, we have outlined some of the worst culprits when it comes to hidden sugars in foods, and how to avoid them. 1. Breakfast cereals Although frosty flasks haven’t made it into the cupboard for years, even “whole grain” cereals and mueslis can pack upwards of 15 grams of sugar in less than a cup. To ensure you make a healthy choice, Karissa advises to head straight to the ingredients list on the back of the packet. “Look for these key words for hidden sugars: sucrose, fruit juice concentrate, glucose syrup, invert sugar, malt or malt syrup, maple syrup, treacle, golden syrup, corn syrup (also known as high-fructose corn syrup).” If you see the word “wholegrains”you know it’s a healthier option. 2. Anything low fat Foods that are low in fat such as chocolate, ice-cream, cake, salad dressing and cheese are usually loaded with salt and sugar to compensate for the flavour lost.“If fat is removed from a food, it is usually substituted with sugar,” says Fiona. 3. Smoothies and fruit juices With 13 per cent of Australian’s free sugars coming from fruit and vegetable juices, consuming fruit in juice form comes with cautionary warning. First of all, many juices are highly processed and have sugars and flavours added to them to preserve their shelf life. Secondly, fruit juice lacks the nutrients that make whole food healthy – and still contains natural sugars. If you drink a large glass of fruit juice, it is the equivalent of consuming the fructose sugar of several pieces of fruit in a very short amount of time. For example, in a 350ml serving of apple juice there is 39 grams of sugar, just one gram less than 350ml of coca cola. Karissa advises to approach juice carefully. “If you do not eat whole fruit, something is better than nothing, so choose a 100 per cent fruit juice with ‘no added sugar’ and limit to half a small glass or less a day”. 4. Ready-to-go meals Although tinned soups, microwave meals and pre-packaged salads and sandwiches are convenient, Fiona warns they are riddled with hidden chemicals. “Tinned soups, passata and tinned tomatoes have added sugar as do many pre-packaged foods. Commercial bread and wraps tend to have salt and sugar added and also vegetables oils which tend to easily oxidise. These oxidised oils can aggravate inflammatory disease and ageing within the body”. Eating a diet of fresh wholefoods will naturally reduce the amount of sugar you consume. If it doesn’t come packaged, it can’t have extra sugars, so take your time in the fruit and vegetable aisle. 5. Yoghurts All yogurts contain some sugar in the form of lactose, however, it is that added sugar in typical fruit yoghurts that you need to be wary of. Make sure all sugars are accounted for in the ingredients list and none come from sugar or high fructose corn syrup. Karissa recommends that “plain, natural and unsweetened varieties of yoghurt are the most nutritious options for a healthy snack, to dollop on your cereal or enjoy as a dessert”. There’s nothing to stop you adding in your own fruits and nuts. Fiona has some simple advice for avoiding sugars in everyday life. “Always read the food label to check for the sugar content which is listed on the back of the packet. In restaurants ask for no added sugar even with drinks as chai tea for example is often pre-sweetened and some smoothies have syrups added for additional flavour, so ask for sweetener on the side or no added sugar”. For those diabetics out there hoping not to be fooled in the supermarket, your trusty companion is the <a href="http://diabetesshop.com" target="_blank">Healthy Shopping Guide</a>. It lists over fifteen hundred products that have theDiabetes Australia Dietitians seal of approval. Did any of these sugary food products surprise you? Let us know in the comments below. Related links: <a href="/health/body/2016/09/high-protein-foods-to-promote-healthy-ageing/">High protein foods to promote healthy ageing</a> <a href="/health/body/2016/09/foods-that-fight-allergies/">5 foods that fight allergies</a> <a href="/health/body/2016/09/foods-that-relieve-pain-naturally/">5 foods that relieve pain naturally</a>

Body

5 “unhealthy” foods that are actually good for you

These seemingly “unhealthy” foods have been given a bad rap for no good reason. When you think of “healthy” foods, your mind no doubt wanders to fresh fruit and vegetables, lean meats and overpriced snacks. However, it may surprise (and delight) you to know that some of your vices may actually tick some health boxes. 1. Alcohol Moderate alcohol consumption can actually reduce your risk of heart disease, a stroke, type-2 diabetes and Alzheimer’s. Red wine and dark beers are both rich in antioxidants which may even prevent the common cold. 2. Cheese Cheese is high in saturated fat, so it is known for significantly adding to the number of calories in a meal. However, certain cheeses – like cheddar – are also rich in nutritious vitamins such as calcium, zinc, vitamin B12. Adults should eat more mature cheese than children, so you can stop feeling guilty about ordering that cheese board. 3. Chocolate Cocoa is rich in a number of minerals and polyphenols, mainly flavonols, the same compounds found in red wine and green tea which are good for your heart health. It is “energy dense” and can actually reduce your chances of having a heart attack or stroke by 20 per cent over five years. The rule is: the darker the better. 4. Potatoes Somewhere along the line, we demonised carbohydrates and lumped potatoes in with the lot. However, at just 110 calories each, potatoes deliver a feeling of fullness and satisfaction as well as potassium, fibre, calcium, magnesium and vitamin C and B. Keep the skin on and serve baked or roasted to get the most out of them. 5. Coffee In addition to singing your morning wake up call, coffee has been shown to significantly reduce the risk of developing type 2 diabetes, Parkinson’s disease and heart failure. It also contains flavonoids, which can fight against wrinkles, sun spots and the loss of skin elasticity. Had you cut out any of these foods, thinking they were bad for you? Let us know in the comments below. Related links: <a href="/health/body/2016/07/pomegranate-could-slow-ageing/">This fruit could help slow down ageing</a> <a href="/health/body/2016/07/how-to-spot-hidden-sugars/">Experts reveal how to spot hidden sugars</a> <a href="/health/body/2016/07/foods-that-make-you-lose-weight/">Foods that make you lose weight</a>

News

Almost half of snacks labelled “natural” are unhealthy

More than 60 per cent of Australians are more likely to buy food or drinks described as “natural”, despite the fact almost half of supermarket snack food products labelled as “natural” are considered to be unhealthy. In an analysis of 331 supermarket foods marked with the words “nature” or “natural”, public health group LiveLighter found 47 per cent did not fall into one of the five core food groups, as recommended by the Australian Guide to Healthy Eating. Lollies by The Natural Confectionery Co, chips by the Natural Chip Company, muesli bars made by Nice & Natural and tomato ketchup from Heinz were among the products highlighted for displaying the words “natural, nature or nature’s” on their packaging. “‘Natural’ is used over such a broad range of products, it is not a helpful way of determining the value of a product,” said Alison McAleese, LiveLighter Victoria campaign manager and an accredited practicing dietitian. Consumers and manufacturers have a wide range of views on what ‘natural’ means. “Just because something says it’s ‘natural’, doesn’t mean it’s good for you.” Founder of Natvia sweetener Sam Tew said the brands use of ‘natural’ is valid because it is made from 100 per cent natural sweeteners. McAleese said the biggest difficulty is that both consumers and manufacturers have a wide range of views on what “natural” means. “‘Natural’ is not regulated as a word used on packaging. It might mean fewer ingredients in some products, for others it might mean less-processed or made locally ... but many of these products are high in saturated fat, sugar and salt,” she said. LiveLighter found nine out of 10 products that used the word “natural” in the snack food aisle were considered unhealthy. Of the 97 ‘natural’ foods found in the snack food aisles, almost 9 in 10 were found to be unhealthy. These included muesli bars, snack bars, biscuits, crackers, chips and lollies. Other products named in the report were Ajita’s Vege Chips, Natvia the 100% Natural Sweetener and Altimate Natural Ice Cream Wafers. In the case of Ajita’s Vege Chips, a spokesman said the word “natural” was used to describe Vege Chip products in general, and also as a flavour in their range of products. Experts argue that the word ‘natural’ is used over such a broad range of products, it is not a helpful way of determining nutritional value. “The Vege Chip company does not use any additives like MSG or flavour enhancers derived from MSG.” The Australian Competition and Consumer Commission’s food and beverage industry Food Descriptors Guideline says “natural” claims “imply that the product is made up of ... ingredients nature has produced, not man-made or interfered with by man”. The Vege Chip spokesman said it was in this sense that they described their products as being “natural”. But McAleese said consumers should look only to the ingredients and nutritional panel, and ignore words like “natural”. “Using the ‘per 100 grams’ figure on the panel is the best way of comparing products. On the Vege Chips they are saying the serving size is 20 grams, but many consumers would eat more than a serving size,” she said. “Most consumers would be unaware that there are five servings in a packet.” McAleese said consumers should also remember that ingredients on packaging are listed in order of amount. “If you see sugar, fat or salt in the first few ingredients, you know it could be unhealthy.” Heart Foundation Victoria Healthy Living manager Roni Beauchamp said consumers seeking snacks should stick to the outer aisles of their supermarket. “You will find an abundance of nutritious foods to snack on, like seasonal fruit, vegetables like celery and carrots which you can cut up and enjoy. Sam Tew, the co-founder of Natvia the 100% Natural Sweetener, said there needed to be a debate about what the word “natural” really means. “A lot of people think ‘natural’ means healthy, that’s the good old trick,” he said. “The reason we are so adamant with the word is that other sweeteners on the shelf are synthetically made. Natvia is the natural alternative.” Heinz, The Natural Confectionery Co, the Natural Chip Company, Nice & Natural and Altimate were contacted for comment. Supermarket foods and drinks claiming to be natural <ul> <li>47 per cent of “natural” claims were found on discretionary foods (snack bars and muesli bars, chips, crackers, biscuits and lollies).</li> <li>21 per cent on dairy products – including yoghurt, milk and cheese.</li> <li>16 per cent on meat and alternatives – including fish, eggs, nuts and legumes.</li> <li>10 per cent on grain foods – including breakfast cereals, quinoa and bread.</li> <li>5 per cent on fruit.</li> <li>2 per cent on water.</li> <li>1 per cent on vegetables – including legumes and beans.</li> </ul> First appeared on <a href="http://Stuff.co.nz" target="_blank">Stuff.co.nz.</a> Related links: <a href="/news/news/2016/08/common-ingredient-more-dangerous-than-sugar/">This common ingredient is more dangerous than sugar</a> <a href="/news/news/2016/07/is-cockroach-milk-new-superfood/">This new “superfood” may be the most ridiculous yet</a> <a href="/news/news/2016/07/why-snack-bars-are-not-a-healthy-choice-finds-choice/">Why snack bars aren’t a healthy choice</a>

News

10 more unhealthy habits you have to cut out now

We’ve already given you a run through <a href="/finance/insurance/2016/06/10-unhealthy-habits-you-need-to-stop-now/" target="_blank">10 unhealthy habits you need to stop now</a>. But it turn out we were barely scratching the surface of habits you’re supposed to avoid. Here are 10 more unhealthy habits you need to eliminate as soon as possible. 1. Biting your nails Not only will this habit interfere with the normal growth of your nails, it can also damage the outer layer of your teeth and in severe cases cause significant nail deformities. 2. Lying to your doctor Doctors are sometimes miracle workers, but they’re not mind readers. While some symptoms are embarrassing to disclose to a doctors, failing to do so puts your health at risk. 3. Not flossing Brushing is not enough. But flossing is a vital part of your daily routine to prevent gum disease and keep your teeth and gums looking good and your smile beautiful. 4. Doing the same type of exercise every time Your body adapts if you continually do the same workout time after time and eventually your muscles will stop growing. You’ll also probably grow bored. 5. Spending too much time in the sun It’s terrible to think how many people still spend house in the sun without adequate protection. If you are headed out make sure you slip, slop, slap at all times. 6. Carrying too much in your bag This might seem a little out of left field, but if you’re carrying too much luggage in your handbag or carry pack you could seriously affect your posture and harm your health. 7. Eating too quickly What happened to savouring the taste? Rushed eating can cause acid reflux, bloating and excess gas, and if you inhale your food odds are you’re packing on the pounds. 8. Poor posture While it may be more comfortable to sit in a slouched position, slouching can cause painful tension headaches as your neck muscles are overworked to carry the load. 9. Getting on the scale every day That being said, being too pedantic about your weight can also be harmful. Don’t get caught in a numbers game and try and take a holistic approach to health. 10. Putting everyone but yourself first We spend so much of our lives catering for the people around us we barely have time to look at ourselves. Don’t forget how important it is to have a bit of me-time. Are you guilty of any of these terrible health habits? Do you think there are any additional ones we should add to our list? Let us know in the comments. Related links: <a href="/finance/insurance/2016/06/10-unhealthy-habits-you-need-to-stop-now/">10 unhealthy habits you need to stop now</a> <a href="/finance/insurance/2016/06/10-items-to-pack-for-an-extended-hospital-stay/">10 items to pack for an extended hospital stay</a> <a href="http://www.oversixty.co.nz/finance/insurance/2016/06/10-foods-to-help-you-get-to-sleep/">10 foods to help you get to sleep</a>

Insurance

10 unhealthy habits you need to stop now

Our lives are so busy that sometimes our wellbeing is the last thing on our mind. But it should be first and foremost! We’re going to look at 10 unhealthy habits you need to stop now. Cut these out of your day to day life and your body will thank you. 1. Not drinking enough water Staying hydrated keeps your memory sharp, your mood stable and your motivation intact, so it’s vital that you make sure you’re drinking enough water. 2. Eating late at night Researchers believe that eating earlier in the night allows your body to process food more efficiently before breakfast and therefore get a better night’s sleep. 3. Not getting enough exercise Even if it’s just going for a leisurely walk, exercise lowers your risk of some types of chronic disease, improves blood flow to your brain and keeps you sharp. 4. Not getting enough sleep If you’re not getting enough shut-eye, you could be creating a range of health issues including a compromised immune system and weakened heart health. 5. Eating too much sodium A diet that is high in sodium from restaurant foods and processed rules has the potential to put someone at a significantly higher risk level of heart disease. 6. Fad diets It’s easy to get swept away with fad diets these days, but if you’re cutting out a particular part of your diet just to get fit you could be missing valuable nutrients. 7. Eating lunch at a computer Research has found people turn off their devices and focus on their food are more likely to feel fuller after eating, making them less likely to snack later on. 8. Cooking everything with olive oil Olive oil can be a healthy alternative but only up to a certain temperature. If you’re cooking at high temperatures the beneficial components will start to degrade. 9. Skipping dessert Studies have found that enjoying something sweet (within moderation) after your meal means you’re less likely to want to indulge in the same thing later. 10. Not sanitising your kitchen sponge enough Your kitchen sponge is a breeding ground for germs, and if you’re not sanitising it regularly you’re putting your heath (and your family’s) at a real risk. Are you someone who indulges in any of these unhealthy habits? Or have you in the past, and somehow overcome them? Share your story in the comments. Related links: <a href="/finance/insurance/2016/06/10-foods-to-help-you-get-to-sleep/">10 foods to help you get to sleep</a> <a href="/finance/insurance/2016/03/downgrading-their-hospital-cover/"></a> <a href="http://www.oversixty.co.nz/finance/insurance/2016/05/8-most-bizarre-insurance-claims-ever/">8 most bizarre insurance claims ever</a> <a href="/finance/insurance/2016/03/downgrading-their-hospital-cover/"></a> <a href="http://www.oversixty.co.nz/finance/insurance/2016/05/5-common-home-insurance-mistakes/">5 common home insurance mistakes</a>

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