Food for thought webinar

Hello and welcome everybody to today’s webinar so glad you can join me today uh my name is Anjanette, i’m a registered nutritionist the nutritionist at CABA and hopefully you’ve joined me before on some of the webinars that we’ve been doing i’ve certainly seen a lot of you in some of the seminars that i do for CABA and also a lot of the blogs um that i write for the new too so apologies for the short notice about today’s webinar but um hopefully uh we know it is going to be recorded this session anyway um and if it’s of interest you think some of your colleagues feel free to share it um and we can share the recording with them too so just to give you a brief introduction to myself uh my name is angenette um i qualified 14 years ago and i’m currently doing a masters in nutritional medicine i should have finished my master’s anytime around about now but uh the current situation has impacted that little bit uh has meant a slight delay on top of all the other balls that everybody seems to be juggling at the moment my studies is one of the ones that i’ve had to temporarily drop or pause i will be picking it up again i’ve done nine of the uh of the total modules i’ve done all the modules i just need the dissertation to complete so very much from my point of view is to bring you the science that i find in my uh masters and package it in a format which i think is more user-friendly and applicable to you guys and certainly with it being a mental health awareness week this week um we thought it’d be really good to do a webinar on how we can use nutrition to um improve our mental health um at the moment obviously we’re seeing a lot of heightened uh mental um issues um and whatever we can do and whatever i can do to help support you and your family and your friends etc and i will do my utmost so as with each of these webinars i really love a question um so you’ll see um in your drop down boxes one of them is typed questions so as we go throughout the session if you can type any questions you have in the questions box preferably not the chat box okay put questions in the question box and we’re hoping for a run time of about 45 minutes so we’ll get time at the end to answer all the questions you have um i uh i will try and hopefully get around to doing them all if you i’m inundated uh and the recording goes on forever i i will answer them um after this session but the answers will be shared with you with the shared recording so you shouldn’t miss out but i prefer to keep the questions to the end rather than doing them as we go through it’s uh i’m not that great at multitasking right so let’s see what we’re going to be doing today so today food for thought we’re going to be looking at mental health concentration and dementia so today’s agenda i wanted to talk to you first of all um about what i’ve called healthy on the inside now um this may be a new concept for some people um so i’ll do my best to explain it but basically a long time ago um we used to think that the brain and our digestive system are completely separate uh they don’t exist together they don’t communicate at all but now in the last few years we’ve realized that they do and it’s called the gut brain link and there’s actually a very good link between what goes on in your gut and your brain and your brain therefore and your gut so whatev if you want from a nutrition point of view if you want to improve your mental health then we also need to think about our digestive health and the role that that plays and in optimizing that okay we’ll then look at good fats so i’m hoping that most of you in this audience today are realizing that fats should not be shamed you know that was a generation ago whatever many years ago um if people want to reduce their body fat it’s not just a case of cutting out all fats we need good fats in our diet so we’ll talk a bit more about that we’ll talk about blood sugar regulation and that’s all to do with improving your concentration and also glycemic load so you won’t find a nutritionist talking about any particular dietary issues but you will find us talking about the glycemic index and that’s a scientific calculation as to how quickly food releases its sugar content and then the last section is going to be about dementia so how what can we do in terms of nutrition and other areas to perhaps reduce our risk of dementia

so first of all the first section we’re going to look at mental health so as i mentioned healthier on the inside so this gut brain link that we now know exists and probably we should have realized a long time ago if you can remember back to the days maybe when you’re at school and you were doing exams or some particular stressful time a driving test or whatever or your professional exams for a lot of us if we’re stressed in our head we felt it in our gut your tummy might be doing a bit of somersaults you might need to rush to the loo whatever so we actually should have realized there is something there is some connection between these two now we now know that serotonin so let me just uh quickly uh remind you serotonin is the neurotransmitter in your brain which is the feel good neurotransmitter so that’s the thing that makes you um yeah it makes you feel good makes you feel optimistic makes you feel happy okay so we already know this is in your brain but we now realize this is also found in your intestine walls okay so another reason why we need to be really good and looking after our digestive health so if we’re thinking about our digestive health what what could we think about to improve it well first of all think you know if you think you know your mental health is is not as good as as you’d like it to be think first of all could you have any food allergies okay so it could be obviously food allergies are the ones which are more extreme that you probably would know that you had for example a peanut allergy you may have an epipen eggs some people are allergic to eggs then these are the things you may already know about unless you’re quite young and for some people actually they develop it later on instead later on in life and we don’t actually know the trigger of that yet body’s very confusing we will with time but for a lot of people it could be also a food intolerance which means you might not get an immediate reaction but maybe a few hours later or the next day you may find symptoms like one here we’ve put is brain fog and this can be really frustrating a lot of people describe it as i know i know the answer i just can’t quite access it my brain feels just really foggy right now but of course there are many others symptoms it could be um you know abdominal bloating you wake in the morning and your tummy feels quite flat but by lunchtime or the evening it feels you know quite like a drum like full of air just uncomfortable there’s too much wind in there you may find going to the loo you may be really erratic you may go a lot or not at all you know so it’s very varied for a lot of people the symptoms and unfortunately we you know it’s a condition but it isn’t actually a condition a lot of doctors will diagnose it as ibs irritable bowel syndrome which is actually as nutritionists call it we call it um a condition of exclusion which means it doesn’t actually exist it just means there’s a whole load of symptoms that um you’ve been tested for and there’s no one more reason why you’re feeling that way there’s no but obviously you’re not lying you are feeling these effects but we just don’t know the course so another for a lot of people that’s labeled as ibs which is unfortunate so the common ones wheat and dairy um so if you think perhaps your digestive system is not as good as it could be you suffer perhaps from a bit of extra bloating more than you would think would be normal then maybe take one at a time so you could maybe start with dairy um and cut it out for two to three weeks okay so just a limited amount of time just two to three weeks and start to notice do you feel the benefits of it do is the bloating less and have you got less foggy headedness does your skin feel better does your mood improve your energy etc sleep even you know um if you find no change after those two to three weeks we’ll put it back in again because obviously we don’t want to eliminate food groups if it’s unnecessary um then try another one could it be wheat um and so on and so forth so dairy wheat and then third one’s probably eggs are the key ones the most popular ones so manage your diet that way and trying to investigate it because it’s not as i’d love to say that um scientifically we can work it out i don’t think it’s quite black and white if it is lactose which is a the sugar part of milk um there is a lac a lactose breath test that you can do with your gp um and if it’s wheat maybe there isn’t really a test you could maybe test for um gluten that’s increasingly common um to see if you’re celiac which means you’re gluten intolerance um but that isn’t black and white again i know so many people that have shown to be negative for gluten yet they know it is the one thing that triggers them um so which we’re trying as much as we can with medicine but um and identifying these issues but we’re not 100 accurate on it at the end of the day you know your own

body better than any doctor so the fourth bullet point i’ve gotten here is um probiotics so the reason i put this on here is that if you um find for any reason you need to take a course of antibiotics um then obviously take them they’ve been um suggested by a gp you do it so you should do it at the suggested dose um and for the suggested duration so don’t finish taking them when you think oh yeah i feel better now um because quite often the the issue can reoccur so take them for the full two weeks or whatever it is and then take some probiotics after that and that’s because um in a lot of european countries when the doctor prescribes antibiotics they also prescribe probiotics because antibiotics are very good at what they do but they also kill a lot of the good bacteria in your stomach as well as the bad stuff so we kind of need to repopulate we need to put all the good stuff back in and that’s what we can get a lot from probiotics so you can get probiotics certainly um from as a as a supplement you know you can go to a health food store and buy them online in a healthy store online um if you want to do that um i’d advise that can be quite expensive so buy the one within your price range the key thing is buy one which has the the greatest number of strains in it so they will always have at least two strains lactobacillus and bifidobacterium they always have those two but if you can get extra strains then that means it’s a slightly better probiotic and take that for at least two weeks every day for at least two weeks after your antibiotics um you so that’s the health food store stuff you can get it through your diet most days things like a lot of the live yogurts now have um live cultures in them um also things like um kefir um you can buy from supermarkets that also helps to boost your um good bacteria in your stomach but the thing that you can probably do which you probably didn’t realize is that just think about the the fiber in your diet okay so we all know that we should be eating at least five a day and off that um no more than two fruit and one is the equivalent size to a clenched fist okay so that’s like an apple a pear an orange a carrot maybe four or five strawberries that kind of thing um so we don’t want to eat too much fruit because of this sugar content although it’s natural but we do want our fruit and veg for its fibre obviously for bowel motion but what we’re realizing now is also for our immunity okay and keeping us healthy on the inside because the fiber is what we also call a pre-biotic which means that it feeds the probiotics there’s a little point in you buying you know these expensive supplements or whatever these probiotics and taking them and there’s no food for them how are they going to grow how are they going to survive you know so basically you need to have you need to feed them and by feeding them with fiber and stuff like that means that it encourages them to to grow and flourish so um we’re thinking about if your mental health is not optimal and you think actually well how long has it been like this could it have maybe been since uh i had a course of antibiotics might that have has disrupted your digestive system perhaps and this is um when i’m talking about your good buck uh bacteria i’m talking about the more technical term you might have seen it in the media is a microbiota um and that’s what us health professionals call it now um so there’s up to 100 trillion bacteria and 150 times more microbiota than there are human genes in your body so we’re only beginning to realize in the last couple of years just how significant your gut flora is and how large it is and how much of a beneficial effect it has on you so yeah altered gut microbiota so the good bacteria if you alter it you and it’s in negativity negatively um it can also affect your metabolism of fat so i remember maybe perhaps a year ago watching um dr chatterjee did a series on tv called i think doctor in the house and he visited each week two families to look at their health issues and their medication etc and he made diet and lifestyle changes and that was it and every single person had improvement in their health and one of them was a young boy um maybe 10 something like that and he was overweight but it was really odd his diet was pretty good uh and he exercised etc but one thing was his um his he had a quite a low level um of bacteria in his stomach so i can’t remember if it was maybe because he’d taken antibiotics or he’d be on medication i can’t remember

but all they did was they increased um they gave him some probiotics and basically he started to reduce the fat so we’re now realizing you know if you want to lose weight and you want to reduce your body fat it isn’t just as simple as eat less exercise more you know it’s we are we have complex beings it’s far more complex than that uh you’ve got medical conditions in there to play you know you’ve got genetics you’ve now got your you’ve got bacteria as well um also it has an impact on your muscle and also your liver function so obviously we know that if we’re not eating a variety of foods and we’re eating less fiber less fruit and veg than we probably should then it’s more likely things like to have an issue with obesity diabetes low-grade inflammation and that could be so many different health conditions are actually one of the main problems is inflammation systemic inflammation throughout the body and also cardiovascular disease so many multiple reasons why we should really start to emphasize more of at least five a day so yeah the key thing to remember antibiotics reduce the good bacteria so does alcohol i know a lot of people at the moment may be drinking a few more drinks than they would ordinarily do so perhaps try to think about having some dry days some days when you don’t drink some alcohol or just reduce it a little bit and smoking and stress also reduce um the good bacteria and stress is certainly something which we see a lot of at the moment so in terms of diet we mentioned the probiotics there so you can find it in natural yoga it would normally say live cultures on there kefir you get that in supermarkets now too quite a sort of like a sour flavor and if it’s too strong you could dilute it with some natural yogurt maybe mix some yogurt and some kefir sauerkraut and if you’re if you don’t mind cabbage um you could do some sauerkraut tempeh kimchi miso a lot of people like miso soups now kombuchu is a type of tea that’s um becoming trendy certainly in london it has been for the last year um and then in prebiotics i just mentioned as well some of the more common items of food that you may eat ordinarily in your diet but you haven’t realized the good that you’re doing um onions leeks garlics artichokes asparagus banana and chicory so i hope you’re probably all glad that bananas in there because i think a lot of us love bananas every day everybody seems to be eating at least one banana so when all of these foods are all really good and food for your probiotics in your gut to help increase and grow your good bacteria and the world health organization describes good bacteria or probiotics as a living microorganism which administers an adequate amount to confer health benefit to the host so they are not a fad they are medically researched um gps even prescribe them these days so um just have a think if digestive health could be maybe something that you think you could improve then maybe think about taking some eating some prebiotics or taking some probiotics as well now good fats is an area that i i have a lot of interest in um it’s one of the ma one of the modules i did um in my masters recently um i listened to podcasts on it i just find it really fascinating so hopefully i can share a bit of that knowledge with you so why am i talking about good fats within this sort of improving mental health section um and by the way i’m gonna caveat this right at the start i am not saying that um taking um good fats in your diet will fix everybody’s mental health okay it is not one size fits all but we certainly know from the clinical trials now that um good fats have a beneficial effect for an awful lot of people’s mental health so why good fats well good fats and by this i’m going to say omega-3 fats okay are what we call essential fatty acids which means our bodies cannot make them okay we can’t make these within our bodies so we need to get them from an external source and yet they are essential for brain function and uh serotonin which requires these good fats for transportation so serotonin member is the feel good neurotransmitter things that makes us happier and for people who are maybe suffering and from depression it may be because their serotonin levels are a little bit low so think perhaps could it be actually maybe your serotonin levels aren’t that low but maybe the transportation is low and it’s these good fats which are needed to help transport serotonin so could that be the problem so where do we find these good fats so the most prominent source is fish and it’s the oily ones okay unfortunately it’s not tuna okay that has hardly any omega-3 in it but things like sardines mackerels kipper herring

and salmon they’re all high in omega-3 and it’s also fish is also a good source of protein which also boosts your serotonin so there’s two reasons why they’re good for helping boost your mental health now i want to talk about flax seeds and walnuts i’ll put a question mark after this one because this is more recent information on this that we’ve been studying or i’ve been looking at in terms of the clinical information and it’s really frustrating okay because i put myself in your position and a lot of you who are on this webinar today are people who are really interested in nutrition and your health and that is absolutely brilliant okay but there’s just so much conflicting information out there and one of the things i find frustrating is that you’ll see on some packets of food like flax seeds and walnuts particularly it will say really good source of omega-3 because marketing is powerful and you might think oh yeah okay that’s really great because i know omega-3 is good for me so i’ll just buy these flaxseeds i’ll just buy these walnuts however the problem is if the devil is in the detail as they say okay so they are a source of omega-3 but the beneficial part of omega-3 is what we call the long-chain rather than the short chain part of omega-3 so at its most basic level omega-3 is short-chain fatty acids and yeah you will get them in flax seeds and walnuts but you know what science that’s done on the beneficial effects of 3 are not done on the short chain they’re done on the long chain part of it and the long chain is um abbreviated to efa and dha no epa and dha okay so epa and dha are the two long-chain um parts of omega-3 which are the ones which all the science has done on in terms of the benefits to your health but you will only get those from fish now here is a problem then so what happens if you are vegetarian or vegan so in the last couple of years there’s been um an interest in um a sauce that you can buy from the health food stores of algae and it’s actually also in the algae so the fish are obviously eating algae and whether that also therefore increases their omega-3 so so don’t despair if you’re vegetarian or you’re vegan you can get the beneficial the long chain omega-3 from algae okay but you will not get it from flax seeds and walnuts so i was actually even just list yesterday listening to a omega-3 podcast and it was talking um about the benefit in terms of mental health of omega-3 not just omega-3 on its own but in combination with synergistic effects with um prozac so just one popular type of antidepressant and they were saying that actually in this clinical trial um the benefits of uh taking a fish oil in combination with your antidepressant medication the synergistic benefits were greater than taking either one of these just on its own so it’s worth thinking about that perhaps i know certainly for a lot of people if they’re new to antidepressants your gp may start you on a particular type of medication um which may not suit you and then you may switch to another another type and this trial was saying actually um from the start taking omega 3 with it may actually mean that actually it might have been the right type for you so you may not have to spend so long trying to find the right medication for you may have got it right from the start so it’s really worth thinking about perhaps supplementing it or certainly at least through your diet now the government recommendation is um if you can fish at least twice a week of which one is oily um so hopefully you know if you do like salmon or something like that then that you could at least have one piece a week that would be really great and actually while i remember on this point um i do get asked this as well about what about the quality of the fish so um don’t be shy about tinned fish so tinned salmon is actually really good and when i’m talking about this i’m meaning the wild you know if it says like sockeye salmon or atlantic salmon or uh it says normally it will say wild salmon on the tin that means it’s it’s salmon that’s been caught um from the sea as opposed to a lot of the salmon phillips that look really nice and your fishmongers and the supermarkets in the packet they look you know lovely color um but unfortunately a lot of those are farmed which means they’ve been swimming in not that much clear water they’ve been fed um pellets or flakes of food rather than natural food and they’ve been you know pesticides fungicides all that kind of thing so you’re actually better in some ways going for the tinned wild salmon and certainly making things like fish cakes i make fish cakes

every couple of weeks or something um and the kids love those too and i make that with tin salmon um so think yeah don’t don’t be too hard on yourself and thinking it needs to be fresh you can certainly stock up on some tin salmon as well so a couple of trials i also looked at one was to do with mild depression and it said a group of people with multi-moderate depression were given either 300 milligrams fish oil or placebo now to give you some context what actually does 300 milligrams look like it’s actually quite a small amount um i’d probably say like your average seven seas cod liver oil brand is i think 500 milligrams and that’s quite a smallish capsule um so 300 grams has a pretty positive result um for just a small amount now i mentioned seven seas um cod liver oil there but um if you’re female of reproductive age it’s advisable not to go for that particular type only because it is as it says it’s from the fish liver it’s cod’s liver oil which is also high in vitamin a which is dangerous in case you become pregnant um so if you are a female of a child bearing age then just take a general fish oil rather than just one from the cod’s liver and in terms of anxiety 68 medical students so relatively small trial we’re given two grams so that’s two fairly decent size fish oil capsules um and just after 12 weeks so quite a short amount of time they had less levels of anxiety and the um podcast i was listening to yesterday was saying that really a lot of the research is done on one thousand two thousand um grams so that’s one to two uh capsules of fish oil a day um but they tend to see the effects i think at about eight weeks so it’s not something you can just do for a week um the fish oil is working the omega-3 is working really hard on your body it’s also improving your cholesterol level and your skin and your hair and your joints it’s one of nature’s best anti-inflammatories so you’ve got to give it a chance for it to show okay because it’s it’s having to dilute itself into many different areas but it’s one of the key things i think in terms of dietary if you were going to take any supplement for a lot of us it would be that and some other things to think about in terms of anxiety perhaps also linked with insomnia so the amiga 3 we’ve talked about certainly the fish oil or the algae less so the flaxseed and the walnuts but the beneficial effects on concentration or dry skin and gloomy feeling that sort of mild depression other things you may try may be beneficial rescue remedy is something you can buy from a chemist or a health food store it works on plant energetic so it’s actually quite hard for me to explain as a nutritionist because it’s not homeopathy but it’s similar sort in a similar sort of way so um it is a formula which you get like a yellow one or a blue one okay so the uh blue one is uh in a sugar base rather than the yellow one which is an alcohol base so go for the blue one which means that anybody in the family so kids can take it as well and you basically put three drops under your tongue when you’re feeling stressed and anxious and it helps to calm you down a lot so i know people take it for driving tests and things like that and exams and it can also be really helpful if you keep it by the side of your bed it’s only a tiny little bottle and so if you have trouble sleeping and your mind is being really busy and overactive then you could perhaps consider taking it for that just a couple of drops under your tongue now the third thing here 5 htp this is not something that i really recommend very often at all for me it’s um the last thing on my list it does work but i think there’s a lot you can do before you get to this point so 5 htp is what we call a precursor to tryptophan so it helps you make tryptophan so this is maybe a new word for you so what is tryptophan so tryptophan is a is part of a protein but it’s also needed to make serotonin so if you’re suffering from depression and perhaps your serotonin levels are a little bit low then perhaps it’s because you actually don’t have enough tryptophan so by taking something like um 5 htp it can boost the tryptophan and therefore the serotonin levels in your brain there is one very big contraindication with this though in the um you should never take it at the same time as antidepressant medication because of the doubling effect okay so if it’s something you’d like to take and you are on um antidepressant medication then you need to have the conversation with your gp about what their thoughts of scheduling it in terms of your medication and but i do know people have taken it and said the quality of their sleep has been phenomenal an awful lot of deep sleep has been gained because i know

certainly if people are suffering from depression the sleep is a big issue they just really don’t get either the amount of sleep or the depth of sleep that they once had so that 5 htp is something you can buy from health food stores but as i say it’s not something you take every day either you may just take it particularly on some maybe once or twice a week when your sleep really is a problem uh some people take it for insomnia but you can also take it for anxiety and depression and then of the obvious stuff that we know now about non-nutrition darkness so if you’re suffering from insomnia make sure your room is dark uh i’ve been here 30 minutes before bed you know working darkness really it should be more like an hour so keep your your phone away from your bed put your devices away your laptop etc and have some really good bedtime regime going check the doors unlock the windows get stuff ready for tomorrow just stuff that is not work related to allow you some downtime now in terms of concentration you may have seen this slide before because i use this a lot in my webinars and this is all to do with your blood sugar regulation so it’s basically a very simplified graph which says that along the x-axis is time and what we don’t want is the amount of sugar in our blood to reflect this red line so we have peaks and troughs would rather it was a bit more stable so first of all starting in the morning by choosing a decent breakfast so it might be weetabix it might be uh nut butter on toast it could be eggs or porridge or something like that okay a decent breakfast means you don’t have such a dramatic blood sugar spike it means therefore you don’t also have the crash afterwards and then crave the coffee in the biscuits so thinking in terms of energy is in relation to what you eat because obviously if you’re going to eat loads of sugary stuff then your energy is going to be high but it’s going to crash so things like stress and caffeine possibly also are implicated in this so there’s no conclusive information in the clinical trials on these two but we see anecdotally all the time we know that stress elevates the amount of sugar in our blood possibly to do with adrenaline release and the same effect with caffeine we know that we have caffeine and we feel alert and awake and our sugar level goes up even though there is no sugar in our caffeine so there is something dynamic within the body going on which means our sugar level goes up so don’t think in terms of sugar in your blood as just being relating to the food you eat it could also be in response to your emotions and how you feel so in terms of ingredients if you want to focus on trying to improve your concentration what you want to do is is reduce the number of simple sugars but think about trying to increase the amount of protein in your diet so protein is any animal product any meat fish dairy eggs for vegetarians it’s sawyer quinoa combining various different vegetarian sources together nuts and grains peas and beans lentils etc combining at least two of those vegetarian sources together will get you that protein that you need to stabilize your energy levels okay um and therefore your concentration so we’ve all been there if you have just a you know sugary snack your concentration may increase but it’s crashing again so in this ingredients label we’ve got here always look at the per 100 gram column so in this example it’s the very right hand column if you do that column the per 100 it allows you to compare different brands of products therefore you’re comparing apples and apples as it were okay so perhaps focus on the carbohydrates of which your sugars grow you don’t you know you’d want the 14.5 to be as little as possible as a proportion of the 66.5 um so you don’t want too much of it to be sugar remember carbohydrates on their own aren’t necessarily evil we actually need them things like oats and grains are all carbohydrates we need them in our diet so don’t try and go for zero carbs we need carbs we just don’t want the added sugar bit so uh protein is also important you can see that’s highlighted there um 19.7 in this case so picking an item which has the highest amount of protein will give you the more sustainable concentration and in times in terms of more science to help explain it a bit more you may have heard of something called the glycemic index or glycemic load and it’s a scientific categorization of how quickly foods release sugar into the body so you can pick and choose therefore how how you uh how you want to eat and according to what your day is like so if you’re going to be exercising you’re going to want a sugar hit perhaps to give you a boost to get you into running or whatever it is you’re going to be doing so you may want to think about the foods which have a high glycemic index and we’ve listed some examples here in the red font but if you’re going to be sitting on your bottom and you’re not going to be doing any exercise for a while you want to focus on the lower glycemic index foods and these are the ones which are green font here so the list is endless it goes on and on and on

um so you can google glycemic index uh i believe the one the source that i use is uh the monash university uh because it’s monash university who i think originally came up with the index um and if you go through their website you’ll find the list there so you could maybe put in search into that list some of the foods that you eat more commonly and see if you could maybe switch it for a food which is maybe a lower glycemic index to give you that more sustainable energy and concentration and in terms of if you’re about to exercise what should you eat well yeah things like bread pasta rice not particularly going to advocate cakes and biscuits but for completeness i’ve listed them there because they are sources of simple carbohydrates and simple carbohydrates are called simple because they’re broken down really quickly and really easily they’re the ones which give you that quick sugar release the higher glycemic index foods but it always leads on to the question about fruit so are all fruit the same no they’re not okay because of something called fibre so foods which have a higher fiber are considered more beneficial in terms of the glycemic index because the fiber helps to slow down the release of the sugar so you’ve got on the right hand side there’s slower absorbing sugar so apples pears berries basically through the skin they give you energy more slowly more sustainably uh quick sugar hip you’ll find that more for your tropical kind of fruits and i know grapes is on there and grapes has a skin that you eat but it’s just because grapes are actually very sweet that’s why they’re still on that list so there’s a bit of a key to thinking actually you know that banana that a lot of people eat every day yeah okay do eat it but think about when you eat it could you actually instead of eating it in the middle of the day when you’re sitting on your bum could you have it just before you do exercise therefore it will be broken down and the fuel will be used more efficiently in the body so if you’re thinking about right actually i’m not about to do some exercise i’m actually going to be doing quite sedentary for a while i’m going to be despaced um but i need my concentration then you want to be thinking about these foods so it doesn’t need to be protein and fiber and fat either one of these three categories needs to be consumed in the food that you’re eating so protein we’ve got the examples there so for me even though i’ve been qualified for you know 14 years every time i go to eat i will always eat if there’s protein there but if there’s not i won’t so for example i don’t know what i’m going to cook for dinner tonight but i’ll go to the freezer and i’ll find my protein source first and then i’ll baste the rest of the meal around that you know i might think right last night i had chicken so tonight i’m not gonna have chicken again tonight i will have fish or i will do a vegetarian meal and i’m gonna combine some sauces in that um so think about making sure your meal always has a source of protein in it it should pretty much always have some fiber in there because i’m really hoping that you guys do you know vegetables and salads etc but of course remembering grains that oats are also good source cereals in the morning and fats fats we’ve talked about in the previous slide the importance of fats uh primarily the omega-3 long-chain fatty acids but don’t forget other other fats are also important an avocado perhaps half an avocado a day and maybe a handful of nuts and seeds as a mid-afternoon snack maybe with a piece of fruit might be a really good alternative so the last section i wanted to talk to you about is um dementia so the aging brain okay so well a third of people born in the uk in 2015 will get dementia that’s that’s that’s quite an alarming statistic when i wrote this slide i i you know it took me a while to think about that when i think really is it actually that high um i hope not um and alzheimer’s is is the most common form of dementia so i think certainly from me i used to get confused between all the terms what does it mean are we all the same so alzheimer’s is a form of dementia dementia is a is a broad description um so uh unfortunately alzheimer’s is fairly common uh if maybe your parents or grandparents uh you probably know one person in your extended family who has this and so in its most mild form um it may go unnoticed for a long time because it is quite mild it is confusion forgetfulness we’ve all been there we always forget things you know when you’re pregnant you forget stuff too um you feel lost you finding words as difficult um in more moderate levels decline in memory and it’s always your short-term memory that goes first you remember the stuff when you’re a kid but you can’t remember what you did yesterday and in severe cases you know severe confusion hallucinations and unfortunately

violence and i’ve seen this with um friends parents and it’s really sad couples who have been together for many many years and this terrible condition really kind of takes over and one of the persons one of the partners in the relationship and they they become violent because they’re suspicious um they i know somebody who um is convinced that his wife is having an affair and and she’s not but is part of the pattern as the normal pattern of alzheimer’s unfortunately and as you as a carer if you’re involved it is hard to see this you know and to support it not just the person involved but also supporting the people who are sharing the house with that person so if there’s anything we can do to try and prevent this then surely we will be doing it so we don’t know the full picture about dementia and alzheimer’s yet but we know that it it’s a it could be a series of many different things um it could be a series of strokes um but as i said in problems with the short-term memory are the first sign so what else how can we help us reduce the risk now in terms of dietary stuff thinking about your saturated fat um so i’m not going to say make your saturated fat zero because i think saturated fat actually has a role to play um and certainly in my house we drink blue top milk we drink whole milk and that has got saturated fat in it okay i don’t drink a pint of milk a day but i do put it in my tea um and i do um use butter rather than margarine and i do eat cheese not every day but i do because i still think that we need balance in our diet and good fats so again trying to promote you know twice a week if you can at least one of them being oily fish and if you’re not good with that take the supplement i know all of us would like to think we’re really good with fish but a lot of us probably aren’t so it just is easier just to take a fish oil capsule the importance of fibre um in terms of your good bacteria in terms of mental health as well thinking about uh cutting down on the amount of salt in your diet because um salt is linked to a high intake of salt is linked to blood pressure high blood pressure and possibly also think about a group of b vitamins 6 b 6 9 and 12. so you’re probably best taking them as a b complex which means all the b vitamins together which you can get as a supplement from health food stores so you get b vitamins in meat and in whole grains um but to be honest you don’t get as much as i think most people need um and i’m not saying take them every day i’m saying maybe you might want to take a b vitamin complex maybe for three or four days every month or two um and just see how you feel because most people actually feel better on them they’ve got more energy um certainly for people of reproductive age folic acid b9 is important if you’re female if you’re older b12 is really important because um it’s harder for our bodies to to um to break it down because there’s reduced acidity in our stomach as we get older and if you’re vegetarian or vegan uh there’s a potentially reduced or no b12 in your diet um so for a lot of people there’s reason actually why we should maybe be taking these now in terms of of weight thinking about keeping an optimum weight okay not being too heavy in terms of reducing the risk of dementia exercise really important to keep the oxygen flow around your brain i wish i realized this when i did my first degree i only realized the benefit of this when i was doing my nutrition degree because i was running short time and i take my essay plan with me to the gym and i put it on the um on the cross trainer and i can’t believe how i could shut my eyes and i could see all the words in front of me with my eyes shut just with the increased oxygen flow around my brain my brain just suddenly worked so much more efficiently um and i realized i had a photographic memory that i did a whole degree before that and never realized what a waste there’s another reason to go and exercise um think about alcohol i know a lot of people are having a few more drinks at the moment and think about it not just in terms of your weight but also sleep quality so you may have been at one of my webinars we talked about insomnia um and i know that uh lucy does her insomnia her sleep um seminar and webinar as well and she’ll talk about alcohol too that it reduces the rem stage of your sleep and rem for us adults is the crucial stage that’s when we do all of our memory work or you know pressing save on your computer kind of thing when we

restore everything to our memory and for us as we get older that’s the bit that really suffers is the memory so make sure your sleep is good enough quality and alcohol certainly affects that stage it reduces it it’s quality so it’s not as good um think about smoking obviously smoking reduces and your arteries it makes your cholesterol more dangerous and therefore a higher risk of heart attacks and if um use it or lose it um challenge yourself this is a perfect opportunity at the moment if people are working from home to pick up a new hobby a new challenge start a jigsaw here’s one you could do right now today brush your teeth with your other hand or brush your hair with your other hand and then have a look in the mirror and see how different you look um it’s really interesting how the body just takes things for granted when you start using your other hand it’s really quite challenging and you’re making your brain work that little bit harder all of these are really good for you okay new language new instrument whatever ride a bike if you’ve never done that learn something new so some uh yeah some brain tips complete tasks with the other hand maybe start writing with your left hand if you currently arrive with your right hand and think about breakfast being the most important meal of the day it makes sure that therefore you’re set up for the day this does not mean having cheerios or i don’t know some kind of high sugar breakfast think about the quality of your breakfast that we talked about those uh lower glycemic index food the slower complex carbohydrates in terms of brain function um rosemary ginger ginkgo are all um herbs which improve the circulation of oxygen to the brain precaution there with um ginkgo for some people if they take that as a supplement it can be too stimulating you may end up with a headache um but the other ones are very good for improving your circulation and of course being active boost the oxygen to your brain so that’s today’s webinar um i wanted to leave you with the the last slide um for um to give you some ideas of how kaaba and can support you remember it’s not just you um it’s your family as well um through the website um by email and the various different levels of support that we can provide you so also at this point i just wanted to ask if anybody’s got any questions please do type in the questions box and i will get around to i’ll expand my questions box now and uh see if you guys have been active in asking me any questions okay don’t be shy everyone ask me a question now’s your opportunity right how is the vegan algae consumed can you get it as a supplement yep you can absolutely so um it’s only i think in the last not that long actually it’s been available but it is um it’s a supplement you can get from health food stores the only thing i would say about it is i was alerted well not alerted to it i was made aware of it um when i was doing my master’s and um when we were doing the essential fatty acid module and it was one of the i think pharmacists that mentioned that it was now available on the market but the only caution was around uh genetically modified so if you are um interested in trying to not um consume things that are genetically modified just check the source of the algae and because i think some of the brands are genetically modified so it might be worth thinking about um okay let me see two questions um is there any other time when we should take probiotics other than taking after antibiotics um i’d say one certainly springs to mind um if you’ve ever had um food poisoning okay so quite often when people have had food poisoning uh it’s basically gone through their digestive system they’ve gone to the uh use the bathroom a lot and there’s maybe a you know a lot of bad bacteria in there that shouldn’t be in there the balance is a bit wrong um so i would consider taking probiotics for two weeks after food poisoning when um i spent this was a long time ago now uh a month traveling around india when i was 30 in my late 20s maybe um and i took some probiotics with me there um fortunately i didn’t need them um but

i know a lot of people who if you’re going perhaps to a country where you may pick up some food poisoning or uh you may become ill um with diarrhea or whatever it’s worth having some probiotics with you rather than taking um what’s the uh what’s the medication that everybody takes them just to basically make them stop going to the loo that one anyway um that one rather than stop you going to the loo um actually it’s better to take some probiotics because your body is naturally wanting to get rid of the bad stuff anyway um so you want to rather take the probiotics to improve the the good bacteria in there uh right what other ones are there is it worth taking fish oil as a supplement if i suffer from anxiety yes yes very much so so we only talked there about um and it was quite a small trial i think i meant was it like 68 people or something in terms of anxiety had a beneficial effect absolutely yes but um be bear with it remember it’s going to take a few weeks to work um but you may find there are other benefits as well in terms of uh not just anxiety but i would certainly take it maybe also i didn’t mention it earlier on but maybe you also have a look at the brand of um fish oil so as a general rule of thumb i wouldn’t pick the one which is the cheapest um because um most fish um have an element of um heavy metal con in them and the uh cheaper fish oils don’t have as good a filtration process for the heavy metals so i if it’s me i tend to pick a sort of middle price range one and it tends to be filtered a bit better for heavy metals um okay uh i think that’s it isn’t it there’s the algae one anymore coming since then uh oh hang on what about yellow fin tuna does it have omega-3 you got me on that one i don’t know hmm i don’t know yellowfin specifically um my knowledge of tuna is just general i’m afraid um pass i wouldn’t want to miss it i wouldn’t want to give you the wrong information sorry i don’t know that one um any other questions um tips on food between meals for my final year student studying for his exam from home uh getting a bit bogged down et cetera ah okay yeah i bet there’s gonna be loads on that okay so yeah if you’re studying for exams and you’re looking for food that’s gonna be good for brain food then even more reason to get the fish in there i’ll be honest with you my kids are five and seven so they’re quite young um but since they were one um i’ve been giving them most days um a fish oil they don’t know that that it is that i put it in their yogurt and they just think it’s like a sauce because it’s called tutti frutti and it’s like a fruit flavor but it’s actually omega-3 um so omega-3 for brain function for exams absolutely and then in terms of other stuff um i’d say um any of well to be honest i think it’s still on the CABA website so there is a um i’ve done some uh snack suggestions and recipe suggestions on there um that you could try um and they all have um a focus on protein because that’s going to be important for keeping them fuller for longer but just the balance you know keeping sure that they’re making sure they’ve got carbohydrates proteins and fats you may find if they’re i don’t know i’m assuming maybe they are in their teenage years or early 20s they may need that bit more energy than us as older adults might need so they may need to eat mid-afternoon whereas we might not um so a healthy snack maybe a smoothie making a healthy smoothie i think i’m sure my healthy smoothie recipe is it is on the CABA website as well and in fact what i’ll do is i’ll ask CABA when they post this webinar recording to also post a link um to those recipes for you to help so you don’t have to look too far to find it okay is that it let me a quick look right guys i think that’s it it’s quite hard for me to read these and not opening too well in my thing right okay so i think that’s it guys um so thank you very much um for joining me today hope you enjoyed the session um and um as always ends with these webinars and stay healthy

stay well and uh look forward to um you me