by Sally | Jul 24, 2016 | Blog
A recent large scale study from Japan has highlighted how the national diet which is rich in oily fish, means there are lower levels of depression amongst the population.
Many previous studies examining the effects of omega-3 oils on depression and mood balance have looked at the average Western diet which is typically low in oily fish. The Japanese traditionally eat much more oily fish, thereby having a higher baseline level of omega-3.
The study looked at 1050 men and 1073 women all aged over 40. Results showed that higher intake levels of the omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) were inversely associated with symptoms of depression.
Both EPA and DHA play key roles in the structure and function of the brain, supporting communication between brain cells.
The importance of omega-3 fats to brain health can be likened to a mobile phone signal: when levels are low, cell communication is crackly and interrupted, similar to poor mobile phone reception!
Oily fish and krill oil are major sources of both EPA and DHA. Certain types of algae can supply DHA whilst flax seeds, hemp seeds and walnuts provide ALA (alpha-linoleic acid), the ‘parent’ acid of EPA and DHA.
The difficulty with relying on ALA as a source of omega-3 oils is that a lot of the oils are lost in the different conversion processes ALA must go through to become EPA and DHA.
Many other nutrients are needed to support this conversion: magnesium, B-vitamins, vitamin C, zinc – and if dietary sources of these nutrients is low, or digestion is impaired, there are knock on effects on EPA and DHA levels.
Try these simple steps to support your EPA and DHA levels:
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Include oily fish such as sardines, wild salmon, mackerel, pilchards and trout in your diet 3 times a week
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If you dislike fish, consider a Krill oil supplement. Krill oil provides EPA and DHA in a highly bioavailable form which is easily used by cells throughout your body
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For vegetarians & vegans, include hemp, flax and walnut oils daily. ‘Udo’s Oil Blend’ is a fantastic vegan oil blend of various nuts and seeds, supplying a balanced range of Omegas 3, 6 and 9.
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If you have difficulty digesting fats, include bitter foods like rocket, watercress, mustard greens, dandelion leaves and apple cider vinegar before meals to stimulate bile production.
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Digestive enzymes may also be useful: lipase is the specific enzyme for fat digestion.
If you’re seeking a natural nutritional way to deal with depression, anxiety or hormonal mood imbalance, drop me a line at sallyduffin@nutritioninyork.co.uk or call 07910 705272 TODAY!
Study reference:
Horikawa C et al (2016) Cross-sectional association between serum concentrations of n-3 long-chain PUFA and depressive symptoms: results in Japanese community dwellers British Journal of Nutrition vol 115:672-80
by Sally | Jun 3, 2016 | Blog
‘Clean Eating’ is the new buzz-phrase in nutrition. Endorsed by countless celebrity dieters and fitness professionals filling Instagram with image of mashed avocado and raw brownies, this so-called new way of eating revolves around ‘clean’ foods and the avoidance of anything highly processed and sugar-laden.
On the surface, this seems like a good idea and is certainly the sort of approach I 
would normally endorse: avoiding refined processed foods and eating a wide range of natural, nutrient-rich goods instead. But dig a little deeper, and you find the world of clean eating is far murkier than it likes to appear.
A quick Google search reveals several ridiculous rules for clean eating;
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“Processed foods are anything in a box, bag, can or package.” So you’re going to have to carry that free-range chicken home in your bare hands. And yes, you are indeed being ‘dirty’ by choosing lentils and chickpeas from tins despite the fact you haven’t got time to be soaking and simmering dried ones for hours.
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“Clean foods are naturally low in sugar, salt and fat.” 
Statements like this perpetuate the widespread confusion we have over low-fat foods. Trans fats and refined vegetable oils disrupt the actions of healthy fats in our bodies, but regular consumption of butter, ghee, good quality olive oil and coconut oil brings many health benefits. And in terms of the so called ‘clean foods’; avocadoes, coconut oil, nuts and seeds are brimming with fats!
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“Use clean sugars.” I don’t think I understand this one at all. Sugar comes in many guises and in various states of processing. Avoiding the refined white table sugar is certainly helpful, but replacing this with huge spoonfuls of agave syrup (often favoured by clean eaters) is not a good alternative given its high fructose content. Fructose is metabolised in a different way to regular glucose, with high levels contributing to the formation of triglycerides in the liver – long term issues with this include Non Alcoholic Fatty Liver Disease.
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A ‘Clean Eating Pyramid’: the science behind this pyramid evades me. It encourages the majority of the diet to be 
based on fruit and water – great if you want erratic blood sugar levels, bloating and diarrhoea. Not so great for supporting your body in dealing with stress, hormone fluctuations, ongoing fatigue or digestive issues such as IBS.
The biggest disagreement I have with ‘clean eating’ is the phrase itself. It implies foods are either clean or dirty, and therefore, by extension, YOU are either clean or dirty, according to your food choices.
It is yet another way in which food becomes demonized. It is yet another way for eating disorders to develop, as people (mostly young women) begin to restrict and control the foods they eat, obeying rules set out by other followers on social media, each trying to outshine the other with the latest images of their ‘clean’ meals.
For me, dirty foods are the carrots I haven’t washed yet. I enjoy mashed avocado as much as the next person, and just as much as I enjoy a bag of ‘dirty’ chocolate buttons at the cinema.
A shorter version of this article appeared in The Press on 07/06/2016
by Sally | Dec 17, 2014 | Blog
The Christmas ‘to-do’ list is a mile long, presents are waiting to be wrapped and you’ve just found out a gluten-free vegan is coming for lunch. All feelings of peace and joy have rapidly evaporated – what can you do to cope with festive stresses?
Let’s look at 5 top tips for coping with Christmas:
- Stress: This is a particularly tough time of year for anyone suffering with depression or bereavement. The pressures of work and managing big family gatherings also ramp up the stress levels. Magnesium and B-vitamins are fantastic for soothing your nervous system; green leafy vegetables, cashew nuts, mushrooms and brown rice are all good sources. Bathing in Epsom salts is a traditional remedy and a great way to absorb magnesium through your skin! Add in a few drops of lavender oil too, then lie back and soak for a good 20 minutes.
- Overindulgence: indigestion can be incredibly painful – even mistaken for a heart attack in severe cases! Chamomile and fennel teas are wonderfully soothing for sore or upset stomachs and can relieve painful trapped wind. Milk thistle offers herbal support for liver function and easing hangovers – do check with your healthcare practitioner before taking any herbal remedies alongside prescription medications though.
- Special diets: you’re hosting a Christmas party and suddenly realise several guests are gluten and dairy free – what can they eat? Panic not, healthfood stores like Tullivers in York and Goodness Direct online now offer a full range of festive treats designed to meet specific dietary needs including gluten-free gravy granules, oat cream, soya cream, rice flour for making pastry, dairy free chocolate advent calendars and gluten-free Christmas puddings.
- Colds and flu: ‘tis the season to be jolly unless you’re struck down with a virus! Homemade chicken and vegetable soup is a fantastic immune booster. Broccoli, peppers, kiwi fruit, mushrooms and sweet potatoes are all packed with antioxidant nutrients that help us fight off bugs. Top up your vitamin D with an oral spray supplement and keep some manuka honey to hand for making honey and lemon drinks to soothe croaky throats and coughs.
- Headaches; stuffy atmospheres, stress, alcohol, sugary foods and dehydration can all trigger headaches. Drink plenty of water throughout the day, pace yourself with sweet treats and make time for a relaxing Epsom salt bath to ease tense neck and shoulder muscles.
- One extra tip from personal experience….I once had bad flu over Christmas, it was rotten but made me realise that the world doesn’t end if you don’t send cards or presents or make it to parties. Friends and family still love you and thats all that matters!
Wishing you a Happy & Healthy Christmas 🙂
(This article is adapted from a column I wrote for York Press 1/12/2014)
by Sally | Sep 10, 2013 | Blog
One of the most feared signs of ageing has to be memory loss. Forgetting the names, faces and memories of those you love and what you enjoy about your life. In the UK alone there are 800,000 people living with dementia and because we have an ageing population, this number is set to rise rapidly over the next few years.
The term ‘Mild Cognitive Impairment’ covers the early signs of memory loss and dementia; 60% of people diagnosed with MCI will go on to develop Alzheimer’s Disease, the most common form of dementia.
Currently, there are many theories as to how and why Alzheimer’s develops. One of these theories is the link between stress and dementia and scientists at the University of Southampton are carrying out a 3 year research project investigating the connections between stress and mental decline.
Two groups of participants will be followed, one group with MCI and the other without. Stressful life events will be tracked, along with measurements of immune function and stress hormones to see how the stress response affects the progression of MCI to dementia.
Stress, whether we cope well with it or not, is a major part of our lives and increases the effects of risk factors for many chronic diseases including hypertension, heart disease and cancer. The results of this study will prove hugely interesting and may provide more clues as to how we can reduce the negative effects of stress and ageing on our minds.
