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DAY 14 – Is the Paleo Diet healthy?!

Posted by fightthefads on December 14, 2016December 14, 2016

DAY 14 – Is the Paleo Diet healthy?!

Should we all be trying to eat like a caveman?

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Collagen Supplements Part one [ ] 🍖 This week we’re talking about collagen supplements which claim to reduce signs of skin ageing, boost hair health and improve joint and muscle health. [ ] 💭 Read part two to find out our thoughts on collagen supplements and part three for a summary of the current research that’s out there on the effects of oral collagen supplements in the body [ ] #collagenpeptides #collagen #collagenpowder #collagenprotein #nutrition #health

Collagen Supplements Part 2 [ ] What is collagen? [ ] 🍖Collagen is a structural protein found in the connective tissues in our bodies, including our skin, hair, muscles, bones, joints, and blood vessels. [ ] 🍖Collagen is made up of amino acids, the building blocks of protein that are used by the body to repair our cells and support them to grow. [ ] 🍖Our bodies use the amino acids we eat in protein containing foods plus vitamins and minerals to make collagen, collagen is also found in animal meats. [ ] 🍖Collagen production naturally decreases with age, associated with age related wrinkling of the skin and some blame this decline in collagen for aching joints as we get older. [ ] 🍖The new trend of collagen supplements suggests that ingesting collagen can improve bone health, help muscles to repair and reduce skin wrinkling and boost hair health. [ ] HOWEVER: there is no robust research to definitely confirm the collagen we eat automatically gets turned into collagen in our tissues. [ ] 🍖Collagen is a protein, and proteins are made up of amino acids. So, when we consume collagen, the enzymes in our gut break collagen down into those amino acids which are then absorbed into the blood stream. Amino acids are distributed around the body to the tissues that need them for growth and repair. [ ] 🍖Some products use ‘hydrolysed collagen’ and claim that this smaller collagen molecule is absorbed as ‘collagen’ and claim that this form of collagen is more likely to boost levels of collagen in areas of the body such as hair, skin and joints. [ ] 🐁There is some evidence from studies in mice that ingesting hydrolysed collagen can lead to increased levels of collagen in cartilage, and increased growth and activity of collagen producing cells known as fibroblasts but no evidence in humans as of yet. [ ] Key points! 👇🏻below

Collagen Part 3- The Evidence [ ] 🔬 Oral collagen supplements what’s the evidence? [ ] 🍖 🔬 Collagen supplements and joints and bone health [ ] 🔬In 2011, the European Food Safety Authority Panel on Dietetic Products, Nutrition and Allergies concluded that "a cause and effect relationship has not been established between the consumption of hydrolysed collagen and maintenance of joints" [ ] 🔬An article in dietetics today summarized the evidence on collagen and bone health: [ ] 🔬A 2016 systematic review published in BMC Medicine looked at 197 studies starting in January 1980. [ ] 🔬The review concludes that collagen peptides helped up-regulate bone healing response in experiments using cells and mice and potentially could be used for future clinical applications. However, based on the limited number of peptides studied in clinical trials, researchers have determined the results are limited and more research is needed particularly human trials. [ ] 🔬Collagen and rheumatoid arthritis [ ] 🔬The evidence in this area is mixed with one study published in science in 1993 showing that 0.1mg/day oral collagen for one month followed by 0.5mg/day for two months improved joint pain and swelling. However a similar study published six years later used the same dosages of collagen and continued for five months showing no improvements. [ ] 🔬However, a similar study published in 1999 in Arthritis & Rheumatology using the same dosage as the aforementioned study continued supplementation for five months, with results showing no improvements. [ ] 🔬A 2008 study published in Nutrition Journal found that collagen supplementation had short-term effects in relieving pain in subjects with osteoarthritis; however, the authors questioned whether the effects are long lasting. [ ] 🧖‍♀️Collagen and Skin Health [ ] 👇🏻continued in the comments

👀Hungry eyes part 1👀 [ ] This week we were asked what foods are good for eyesight. We spoke to optician Emily Mascall to help us answer this. [ ] 💭 Emily said: “Although there is limited evidence linking specific foods to maintenance of eyesight, there are some nutrients that have been studied in terms of eye health” (we’ve highlighted some of these in the post beneath the eye photo!) [ ] 💭 “Age Related Macular Degeneration (AMD) is a condition that causes central eyesight to deteriorate with age, it doesn’t happen to everyone but it is common in the UK. Ensuring your diet is rich certain nutrients that have been linked to eye health is essential to maintaining your eye health long term.” [ ] #fightthefads #health #nutrition #dietitian #antioxidants

👀Hungry Eyes Part 2👀 [ ] 👀What foods are good for eyesight? [ ] Its important to mention that food is only one part of the picture when it comes to eye health and other things such as stopping smoking will reduce your risk of AMD, additionally research suggests that 50% of cases of loss of eyesight can be prevented by regular visits to your optician (it is recommended you have an eye test at least once every two years, and more often if you have conditions such as diabetes or glaucoma). [ ] Here is a quick summary of some of the nutrients that have been linked to eyesight and which foods to find them in: [ ] 🥕Carrots [ ] 🥕Contain lutein and beta-carotene two types of antioxidants, which can protect cells from damage. [ ] 🥕Beta-carotene is converted to Vitamin A in the body and Vitamin A is an essential nutrient for cell growth and development of the eye. [ ] 🥕Extreme Vitamin A deficiency can lead to night blindness and retinal scarring, (this is where the old wives tale that ‘carrots can help you see in the dark comes from!) [ ] 🥕Studies have shown that Luetin has an important role to play in the prevention of age related macular degeneration (AMD), a condition that causes eye sight to deteriorate with age and as well as in carrots is found in green leafy vegetables like kale and spinach, and fruits such as kiwi, grapes and orange. [ ] Tip: Vitamin A is a fat soluble vitamin so if you cook your veg in oil or butter in can help with absorption [ ] 🍳Egg Yolks [ ] 🍳Also contain Lutein and another type of antioxidant called Zeaxanthin. [ ] 🍳Lutein and Zeaxanthin accumulate in the retina and scavenge particles known as free radicals which can cause cellular damage. Low levels of these antioxidants in the blood is associated with an increased risk of (AMD) [ ] 🍳Some studies have shown that the body absorbs lutein in eggs more easily that it does from fruits and vegetables. [ ] 👇🏻more below

Hungry Eyes part three [ ] This week we were asked what foods are good for eyesight. We spoke to optician Emily Mascall to help us answer this (see post part one). [ ] Although there is limited evidence linking specific foods to maintenance of eyesight, there are some nutrients that have been studied in terms of eye health and we’ve highlighted some of these in the post beneath the eye photo (part 2) [ ] #fightthefads #nutrition #eyehealth #diet #Q&A

A 5-Step Guide to Hitting your 30g! [] 1. Know where your fibre is coming from [] 🧐Where is fibre found? • fruit and vegetables • dried fruit • nuts and seeds • peas, beans and lentils • wholemeal and wholegrain breads, cereals and pasta [] Understanding Food Labels re: Fibre European regulations on nutrition and health claims state: [] 🍞🥕A ‘source’ of fibre should contain at least 3g of fibre per 100g [] 🥖🥦A product claiming to be ‘high fibre’ should contain at least 6g of fibre per 100g [] 2. Set a realistic target 🎯 Although hitting 30g is the recommended fibre intake in the UK, the average intake is 18.6g (2013-2014). There is no need to start counting the grams of fibre you are eating, increasing the number of foods you are consuming that have fibre will help you hit this goal. Setting a smaller target might be a more realistic goal and when that goal is met, you can go ahead and set a subsequent goal. For example, starting with making sure you have fibre containing foods with every meal might be a good starting point. The following week you can try adding adding two for breakfast, then three, and so on… [] 💨3. Increase gradually 💨 Rapidly increasing you fibre intake may cause bloating and gas. Also, if you have a GI condition make sure to consult with a dietitian as certain fibre rich foods may be triggers and is some occasions it is necessary to limit your fibre intake. [] 💦4. Hydration 💧 Fibre needs water to work efficiently! Make sure whilst you increase your fibre intake you also focus at increasing your fluid intake. [] 🥔5. Whole foods 🥝 Although fibre is sold in supplements, we would recommend you get your fibre from whole foods. Whole foods also have additional nutrients that work with fibre and this is sometimes what is thought to lead to the beneficial effects of some foods. [] Also there is evidence to show that having whole foods compared to supplemented forms are associated with better health. (Am J Clin Nutr. 2009, 85(5):1543S-1548S) [] 💌TAKE AWAY MESSAGE💌 So let’s consider increasing our PLANT-BASED FOODS and don’t get too caught up at the grams of fibre you are consuming. #fibre #fightthefads

Helpful TIPS to increase your Plant Based Intake! [] 🥘 We stock up on cans of baked peans, chickpeas and add them to stews and curries! Also useful to add to Bolognese sauce and use ½ meat ½ plant based protein. [] 🍑Adding dry fruit and nuts to morning cereal or porridge bowl will help you increase your fibre intake from the start of the day. [] 🥔Jacket potato is an easy and quick meal – have the skin, and top it with favourite veggies and a sprinkle of cheese [] 🥜As a snack we often have a handful of nuts and fried fruits/ or fresh fruit or chopped veggies. [] 🗂NOTE The fibre recommendations, set out by SACN, for dietary fibre (using the AOAC methods) is: 30g/day for adults 25g/day for older children aged 11 to 16 years 20g/day for children aged 5 to 11 years 15g/day for children aged 2 to 5 years Check our next post For 5 tips to hit 30gr of fibre! 📸 credit: @plantbased_food_and_travel #fibre #fightthefads #nutrition #health #balance #plantbased #veg #veggies #nuts #wholegrain

💫FIBRE & HEALTH💫 Why we should all be advocating for more fibre in our diets? [⠀⠀⠀⠀⠀⠀⠀⠀⠀] 💥Fibre & Gut - Helps prevent constipation by acting as a bulking agent (laxative). To see the benefits in relation to constipation it is important that an increase in fibre is matched with an increase in fluid intake. - We also know fibre acts as feed for our gut bugs and helps form a healthy gut population. - A diet rich in fibre can be protective against diverticulitis and colorectal cancer. [⠀⠀⠀⠀⠀⠀⠀⠀⠀] ❤️Fibre & Heart As we discussed last week nuts are thought to be beneficial for heart health mainly due to the polyphenols they contain. Some foods containing fibre when eaten in large amounts can help reduce blood cholesterol levels, while a diets high in fruits and grains, and in particular oats, have been shown to reduce low density lipoprotein (LDL) cholesterol. [⠀⠀⠀⠀⠀⠀⠀⠀⠀] 📊Fibre & Type 2 diabetes Studies suggest that a high intake of fibre reduces the risk of developing type 2 diabetes, can help with glycaemic control and is important in the management of type 2 diabetes. [⠀⠀⠀⠀⠀⠀⠀⠀⠀] ⚖️Fibre & Energy balance - Foods high in fibre tend to have a high volume and low energy density, and therefore may help to reduce hunger and promote a sense of fullness. - Increased fibre intake can therefore bring about a reduction in intake of other foods that are energy dense. However, the available research to date is inconsistent and strong conclusions about a beneficial association between dietary fibre intake and body weight change cannot be made. [⠀⠀⠀⠀⠀⠀⠀⠀⠀] 🔑Key things to remember: [⠀⠀⠀⠀⠀⠀⠀⠀⠀] 1. Hit your 5-a-day (or 10) 2. Have a handful of nuts every day 3. Fill half of your plate with salad at mealtimes 4. Choose wholegrain where possible – we can do a future post on wholegrain if you want! [⠀⠀⠀⠀⠀⠀⠀⠀⠀] 📚🤓If you would like to read more on the evidence the Scientific Advisory Committee on Nutrition (SACN), has published a report on Carbohydrates and Health which has assessed more recent evidence for the links between fibre and health outcomes including cardiovascular disease, colorectal cancer and type 2 diabetes. #fibre #fightthefads #health

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