In this article, Jane McClenaghan, one of Northern Ireland’s most esteemed nutritionists with over two decades of experience, explores how these tiny seeds can support your gut. Jane, who runs Vital Nutrition and regularly contributes to media outlets such as the BBC and The Belfast Telegraph, explains the importance of flaxseeds’ fibre content, their prebiotic effects, and their role in maintaining a healthy gut microbiome. Through her expert insight, you’ll discover easy ways to incorporate flaxseeds into your diet and the science behind their digestive benefits.
How do flaxseeds improve digestion?
Flaxseeds contain a lovely balance of soluble and insoluble fibre, making them the perfect addition to your diet if you are serious about optimising your digestion. A portion size of flaxseed can contribute over 4g to your daily fibre intake.(1) Not a bad start to the recommended daily intake of 30g fibre a day (2). For optimum digestive benefits, choose a form of milled flaxseed, as whole seeds can pass through the digestive tract undigested, and won’t have the same beneficial effects.The Role of Soluble and Insoluble Fibre in Digestive HealthSoluble and insoluble fibre work together to help regulate bowel movements and keep things moving. Both types of fibre have benefits for digestion. Soluble fibre is the stuff that dissolves in water to form a gel and may be helpful for people with loose stools, and insoluble fibre helps to speed up transit time. It is important to have a combination of both types of fibre in our diet, so flaxseed definitely ticks the fibre box.Flaxseeds and Gut Health: The Power of LignansFlaxseeds also contain a class of polyphenols called lignans. Once lignans are metabolised by the bacteria in our gut, they have various health benefits that may include anti-inflammatory effects and hormone balancing effects.
How much flaxseed should I consume daily for gut health? Just two dessertspoons a day (20g) is all you need each day. You can take it all in one go – in your favourite breakfast for example, or divide your intake over a couple of meals in your day.
Studies on Flaxseed and Constipation Studies show that just 10 g of flaxseed twice a day for 12 weeks significantly improved constipation symptoms, particularly stool consistency (3).
Gradually Increasing Fibre for IBS If you have IBS, you may prefer to increase fibre in your diet a little more gradually until your body gets used to it.
What is the best way to incorporate flaxseeds into my diet? Flaxseed is really versatile and easy to add to lots of foods. Linwoods have a range of milled flaxseed products that are lovely to add to any meal of the day. Try adding a spoonful of milled flaxseed to your favourite breakfast of porridge, overnight oats of Greek yoghurt. For added crunch and a little extra antioxidant benefits, try adding a spoonful of Linwoods Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries onto salads or use as a tasty topper for soups at lunchtime. There are lots of ways to incorporate milled flaxseed into your diet, and you will soon find your favourite.
Are flaxseeds beneficial for overall digestive health? Flaxseeds have lots of benefits for gut health, thanks to their anti-inflammatory and prebiotic effects.
Flaxseeds and Gut Microbiome Support As well as helping to keep us more regular, flaxseeds may change the balance of bacteria in our gut microbiome for the better, reduce bloating and help support overall digestive health.
Flaxseed with Probiotics for Enhanced Digestive Benefits If you are looking for a little extra help from your daily flaxseed habit, then take a look at Linwoods Milled Flaxseed with Bio Cultures & Vitamin D. This combination contains a unique strain of a probiotic bacteria called Bacillus coagulans that has been shown to help reduce tummy pain, gas, wind and bloating (4).
Boosting Gut Health with a Variety of Plant Foods Did you know that eating 30 different plant foods a week can help support our gut microbiome? Linwoods Flaxseed, Sunflower, Pumpkin & Chia Seeds & Goji Berries is a great way to boost your intake of plant foods, with five different plant foods in one healthy product.
Do flaxseeds help support a healthy gut microbiome? The soluble fibre in flaxseeds acts as a prebiotic to help nourish the bacteria in our microbiome. Think of prebiotics as the fuel that our gut microbiome needs for a healthy diversity and abundance of good bacteria.
Flaxseeds and Increased Probiotic Bacteria One study showed that the addition of flaxseed for 6 weeks increased the abundance of 33 species of probiotic bacteria (5).
Variety of Plant-Based Foods for a Healthy Microbiome The more variety of plant-based foods in our diet, the greater the abundance and diversity of beneficial bacteria in our gut microbiome. Make flaxseed part of your daily routine to help feed your gut.
Adding Flaxseed to my diet everyday has made a huge difference to my life. As a busy mum I find it hard to eat healthy. Linwoods do a lot of different types of seed. I have tried most of them and adding them to yoghurt, salads and porridge really ups my nutritional game. They are convenient, you just add a couple of dessert spoonfuls to a meal, or even a smoothie, and you’re good to go. I even like the taste and the texture they add to meals. Win win all round.
I hear about magnesium all the time. From muscle aches to better sleep, it is having it’s moment. I decided to try Magnesium Water from BetterYou. I’m now a firm fan. Not only are they refreshing and taste great, but they also make me feel healthier. From hydration, focus and energy, there is a drink for that. I will definitely be drinking these again.
Award-winning British wellbeing brand BetterYou has long been recognised as the market leader in magnesium innovation. Their latest launch BetterYou® MagnesiumWater™, is designed to refresh, hydrate, and optimise mental and physical performance and wellbeing needs through the power of magnesium.
BetterYou magnesium drinks provide the optimal level of essential magnesium (180mg per serving) in a great-tasting recipe. The range includes:
Hydrate – A low-calorie citrus and botanical-flavoured Magnesium Water with added electrolytes to maximise magnesium absorption and rehydration. This drink can be enjoyed any time of the day.
Energy – Energising Magnesium Water with a B vitamin blend to support natural energy levels, flavoured with an uplifting blend of pomegranate and rhubarb. This drink is best enjoyed during the day to boost energy and help to optimise energy before or after a workout.
Focus – A functional magnesium drink with blueberry and mint extract, vitamin B blend and caffeine to support concentration. This drink works well for those looking to boost mental clarity and concentration throughout the day. It can also be helpful for those working long hours needing something to help refresh and support focus.
Added benefits: Electrolyte-rich • Low calorie • Naturally low sugar • No artificial sweeteners • Zero additives
BetterYou Magnesium Water RRP:4-pack (mixed flavours) £5.9712-pack £19.99 24-pack £34.99
BetterYou Magnesium Water is available online at betteryou.com, in Holland & Barrett stores/online, on Amazon and in independent health foods store retailers nationwide. According to the NHS, the amount of magnesium you need per day is:300 mg a day for men (19 – 64 years) 270 mg a day for women (19 – 64 years)
Expert opinion “Magnesium is a naturally occurring mineral essential for various biochemical reactions, from nerve function and muscle contraction to bone development,” says Dr Naomi Newman-Beinart, PhD. “It plays a vital role in converting food into energy, repairing DNA, and ensuring the regular function of the heart and lungs. It can also help to promote sleep, boost mood, support healthy bones, boost exercise performance, and relieve muscle tension.”
Preventing Alzheimer’s is easy, but it is being ignored!
Everybody wants a cure for Alzheimer’s. The medical industry has spent around $100 billion searching for one and, so far, come up relatively empty-handed with over thirty failed drug trials. Yet a simple to administer, cheap test could predict Alzheimer’s and allow preventative measures – saving the NHS over £60million a year.
The focus to date has been on drugs that lower two of the chemical compounds associated with Alzheimer’s and dementia in general – amyloid and p-tau, a pair of messed up proteins that can lead to plaques in the brain and tangled nerves. There is a third compound – an amino acid called homocysteine, that becomes toxic if you have too much, that the drug industry and the Alzheimer’s charities don’t talk about, for reasons that will become clear.
Predicting Alzheimer’s
The actual clinical measures that are used to diagnose Alzheimer’s are a decline in cognitive function and shrinkage of the central area of the brain called the medial temporal lobe. Both changes in cognitive function and brain shrinkage can be picked up thirty years before a diagnosis of Alzheimer’s is made.
Current study
So now a £10 million study is underway to see if a blood test for p-tau, or amyloid, will ‘predict’ if you are more likely to develop the disease and there are plans for a major program to identify those at risk so they can be treated as early as possible. This sounds sensible but there are serious drawbacks. To begin with not everyone with raised p-tau or amyloid go on to develop Alzheimer’s.
Drawbacks and side-effects
This means, as a recent article in the New York Times entitled, ‘Apparently healthy but diagnosed with Alzheimer’s,’ pointed out, people without a diagnosis or no brain scan showing shrinkage, could well be offered new drug treatments that are, so far, only marginally better than placebos but have awful adverse effects.
These include brain bleeding or swelling which has occurred in more than one in four participants in the last two drug trials and resulted in seven deaths. Medical agencies in the US, EU and UK are reluctant to licence their use but are under a lot of pressure to do so.
So thousands of desperate people with early stage Alzheimer’s or cognitive decline, hoping for a cure, are queuing up to join these drug trials because they perceive these drugs, that so far come with little or no benefit plus highly unpalatable side effects, are a better alternative than doing nothing.
The research
But are there really no alternatives? Well, none that patients are routinely told about. They involve changes in diet and lifestyle, that are very likely to improve your overall health, including that of your brain, and very unlikely to cause damaging side effects.
Almost all money for research, pledged by governments and raised by Alzheimer’s charities, is going in the direction of drug treatments. Alzheimer’s Research UK’s (ARUK) website says, “we exist for a cure”. Yet, most of the money is going toward amyloid and p-tau related research, neither of which has been established as causal. In other words, high levels may just be a consequence of the disease process.
Homocysteine
The same is not true for raised blood levels of homocysteine. If levels rise in the brain, it shrinks faster and cognitive abilities decline. If it goes down, they improve, and brain shrinkage slows. This means that it is causing the damage and so would logically be a target for treatment. The only way to do it, however, is with high dose B vitamins (B6, B12 and folate). Several gold standard, placebo-controlled trials have found this to be very safe and effective. But this approach is not patentable and so yields nothing like a drug profit.
But the benefits of treating homocysteine don’t stop there. It is a much better biomarker of risk for Alzheimer’s than plaque and p-tau both because it is more easily measured and more safely lowered. And when it is lowered, unlike those two, it actually improves cognitive function and slows brain shrinkage by as much as two thirds. It also helps to stop p-tau formation.
Routine checks save £60million a year
Routinely checking homocysteine levels could prevent thousands of cases. Just doing this “could save costs to the UK economy of approximately £60 million per year,” says Dr Apostolos Tsiachristas, Associate Professor in Health Economics at the University of Oxford. His research also estimated it would promote healthy longevity, adding 14 years to life expectancy.
About half of people over 65 have a homocysteine level above 11mcmol/l, which is where it starts to become damaging.
Supporting studies
In one study a third of those treated ended the study with no clinical dementia rating, meaning they could no longer be diagnosed with cognitive impairment. Those with sufficient omega-3 DHA, which is the most important structural fat in the brain, had 73% less brain shrinkage compared to placebo when given the B vitamin treatment. In contrast, in the last anti-amyloid treatment trial, brain shrinkage accelerated by about a fifth in those getting the drug, compared to placebo and not one person achieved a clinical dementia rating of zero.
It should be clear by now, after decades of scientific research that amyloid plaque is not a cause of Alzheimer’s, but a consequence. The same is likely to be true for p-tau tangles.
As an analogy consider your teeth. Is plaque the cause of tooth decay? Sure, flossing your teeth and getting the plaque scraped off by the dental hygienist helps, but what causes the plaque? The answer is a bad diet – in this case, one high in sugar and low in fibre. Despite fifty years of research there is no ‘cure’ for tooth decay, but it can be prevented. The same concept applies to Alzheimer’s, which is as preventable as tooth decay with the right diet and nutrition and lifestyle – which also happens to include less sugar and more fibre.
Alzheimer’s Prevention
How preventable is Alzheimer’s? It accounts for two thirds of dementia cases. The most conservative figure is 40%. More optimistic estimates say around 80%. Since only one in a hundred cases is caused by genes Alzheimer’s may be entirely preventable in those 99% who do not have the rare causative genes and act early enough to optimise all diet and lifestyle factors. It is not an inevitable consequence of the ageing process as evidenced by the fact that the majority of people don’t get it.
Why the difference in figures?
Why the difference in figures? It’s all to do with what is or isn’t included in prevention studies. The most widely used review for dementia prevention in the UK is the 2020 report of the Lancet Commission, authored by Professor Gill Livingston. Both this and the first edition in 2017 failed to even mention homocysteine, despite being repeatedly sent all the evidence of the undeniable beneficial effects of homocysteine-lowering B vitamins by the Oxford Project to Investigate Memory and Ageing (OPTIMA) at the University, headed by former Deputy Head of Medical Science, Professor David Smith.
This is a major and damaging error and has led to the widespread belief that B vitamin supplements are not part of the usual list of preventive actions. But it should be corrected, especially considering that a US National Institutes of Health study attributes 22% of the risk of Alzheimer’s to raised homocysteine. Also, the best study of all, looking at 396 studies in total, published in 2020, concluded: ‘Homocysteine-lowering treatment seems the most promising intervention for Alzheimer’s disease prevention.’
Other prevention studies you may have read are possibly based on data from the UK Biobank. This major research data bank also ignores homocysteine, not for any malevolent reason but simply because it wasn’t measured when it was enrolling people. So, one of the single biggest risk factors and arguably the simplest to change, is repeatedly ignored.
Given that a conservative half of Alzheimer’s cases could be prevented, shouldn’t half the available research money be spent on prevention? This certainly doesn’t happen at the moment. Of the three leading charities, two spend nothing on prevention. ARUK claim to spend 5% but none of this goes towards B vitamins or other brain-friendly nutrients such as omega-3 or vitamin D. They too ignore homocysteine, and the beneficial effects of lowering in with B vitamins, as first shown in a 2010 Oxford University study they actually helped fund!
Prevention studies are almost always going to under-estimate (never over-estimate) the power of prevention due to excluding risk factors, but also because they largely ignore the ‘1+1=3’ compounding impact of interactive risk factors. B vitamins, for example, don’t work without sufficient omega-3 and omega-3 oils don’t work in people with raised homocysteine, because of a lack of B vitamins. This has been shown in four trials – in the UK, Holland, Sweden and China. The combination of B vitamins given to people sufficient in omega-3 DHA improved the reduction in brain shrinkage from 53% to 73%. Pollution exposure is a risk factor but, in those with lower homocysteine this effect is much reduced. Poor sleep is a risk factor, but less so in those who exercise.
For the past five years leading UK researchers led by neurologist Professor Peter Garrard, who is the Director of the dementia research group in the St George’s, University of London Neuroscience Research Section, have tried to get funding to test the most promising combination – B vitamins and omega-3 – to no avail. Such a trial is badly needed and would cost of a fraction of that being spent on amyloid or p-tau.
So, what if a person does everything right – enough B vitamins to keep homocysteine low, sufficient omega-3, low sugar, high fibre diet, enough vitamin D (Alzheimer’s is four times less likely in those with sufficient vitamin D), and an active physical, intellectual and social lifestyle, plus good sleep and not too much stress?
The only ongoing study and database, the COGNITION Biobank, that assesses all these risk factors as well as including blood tests of four critical biomarkers, homocysteine, omega-3 index, vitamin D and HBA1c, which measures glucose control, is being run by the charity foodforthebrain.org. It describes itself as ‘citizen science’ because anyone can get involved doing a free online Cognitive Function Test, filling in a questionnaire about their diet, lifestyle and medical history, and sending in a blood sample from a home test kit.
So far, over 400,000 people have been tested. But, unlike the £10 million trial, funded by the People’s Lottery, the Gates Foundation, ARUK and the Alzheimer’s Society, it gets no funding. It is literally funded by the citizen scientists who chip in £50 a year and pay for their own tests. Their message is simple: prevention is better than cure – don’t jump.
Patrick Holford is a Nutrition and Mental Health expert & Founder of the Institute for Optimum Nutrition, VitaminC4Covid, and the charitable Food for the Brain Foundation, where he directs their Alzheimer’s prevention project, including Alzheimer’s Prevention Day. Patrick reads hundreds of studies a year assimilating the latest health breakthroughs and turning them into practical advice to make it easy for everyone to live a healthy life. He is author of 46 health books translated into over 30 languages. www.alzheimersprevention.infoand https://foodforthebrain.org/
References:
These are key papers regarding stated facts in this article.
Health economics of B vitamins: Tsiachristas A, Smith AD. B-vitamins are potentially a cost-effective population health strategy to tackle dementia: Too good to be true? Alzheimers Dement (N Y). 2016 Aug 11;2(3):156-161. doi: 10.1016/j.trci.2016.07.002. PMID: 29067302; PMCID: PMC5651357.
Omega-3 and B vitamin interactions and studies: Smith AD, Jernerén F, Refsum H. ω-3 fatty acids and their interactions. Am J Clin Nutr. 2021 Apr 6;113(4):775-778. doi: 10.1093/ajcn/nqab013. PMID: 33711096.
Less brain shrinkage and cognitive decline with B vitamins and sufficient omega-3: Jernerén F, Elshorbagy AK, Oulhaj A, Smith SM, Refsum H, Smith AD. Brain atrophy in cognitively impaired elderly: the importance of long-chain ω-3 fatty acids and B vitamin status in a randomized controlled trial. Am J Clin Nutr. 2015 Jul;102(1):215-21. doi: 10.3945/ajcn.114.103283. Epub 2015 Apr 15. PMID: 25877495; see also Oulhaj A, Jernerén F, Refsum H, Smith AD, de Jager CA. Omega-3 Fatty Acid Status Enhances the Prevention of Cognitive Decline by B Vitamins in Mild Cognitive Impairment. J Alzheimers Dis. 2016;50(2):547-57. doi: 10.3233/JAD-150777. PMID: 26757190; PMCID: PMC4927899.
NIH Alzheimer’s prevention review: Beydoun MA, Beydoun HA, Gamaldo AA, Teel A, Zonderman AB, Wang Y. Epidemiologic studies of modifiable factors associated with cognition and dementia: systematic review and meta-analysis. BMC Public Health. 2014 Jun 24;14:643. doi: 10.1186/1471-2458-14-643. PMID: 24962204; PMCID: PMC4099157.
Meta-analysis of 396 studies favouring homocysteine-lowering B vitamin treatment: Prof Yu study Yu JT, Xu W, Tan CC, Andrieu S, Suckling J, Evangelou E, Pan A, Zhang C, Jia J, Feng L, Kua EH, Wang YJ, Wang HF, Tan MS, Li JQ, Hou XH, Wan Y, Tan L, Mok V, Tan L, Dong Q, Touchon J, Gauthier S, Aisen PS, Vellas B. Evidence-based prevention of Alzheimer’s disease: systematic review and meta-analysis of 243 observational prospective studies and 153 randomised controlled trials. J Neurol Neurosurg Psychiatry. 2020 Nov;91(11):1201-1209. doi: 10.1136/jnnp-2019-321913. Epub 2020 Jul 20. PMID: 32690803; PMCID: PMC7569385.
According to Mintel, “Over two thirds of UK consumers take vitamins and supplements”. In 2023, the global market in vitamin and mineral supplements was valued at almost 135 billion, and is predicted to grow by just shy of 10% each year between now and 2030.
With the awareness of ultra processed foods now coming to the forefront, there is a growing awareness that not all ‘healthy supplements’ are as beneficial as they appear. Many supplements contain various additives such as fillers, glues, binders, preservatives, and colourants, which can impact their overall health benefits. It’s important to read between the lines of ‘ultra-processed’ supplements like liquid collagen and tablet formulations, to ensure you’re receiving what you pay for.
We’ve become pretty good at spotting unnecessary additives in our food and beauty products, but when it comes to checking how ‘clean’ our supplements are, do we really know what’s good for us? Pharmacist and Co-Founder of INGENIOUS collagen & wellness supplements, Pupinder S. Ghatora, lists the top 5 ingredients to avoid below.
Just how clean are your supplements?
1. Magnesium stearate
“Magnesium stearate is simply a ‘flow agent’ that is used to facilitate smooth processing in factory machinery and within the body. It serves no health benefits and will simply cause the supplement to pass through you without being absorbed. Brands often use it to bulk out supplements so that they can reduce the amount of the more expensive active compound. In large amounts it can even negatively affect the gut microbes in your digestive system.”
2. Carrageenan
“At first glance, you’d think carrageenan, AKA Sea Moss, is beneficial for health as it’s derived from seaweed. It’s often found in gummies and liquid supplements as a gelling agent, stabiliser and thickener. However, research indicates it can have adverse effects on digestion, triggering inflammation, ulceration, and elevating blood sugar levels while exacerbating glucose intolerance. Similarly, vegetable gums like Guar and Xanthan exhibit similar properties and can also lead to digestive disturbances.”
3. Titanium dioxide
“You’ll often see titanium dioxide listed on ingredient lists, also identified as E171 on labels. Worryingly, research has suggested that the ingredient may have a carcinogenic effect. Although the European Commission has banned its use as a food additive, this does not extend to the UK or US, so it’s still widely used as a white pigment and colour enhancer in supplements.”
4. Talc
“Talc has garnered attention recently due to concerns about contamination in industrial-grade talc, which can include impurities and even asbestos. Surprisingly, it’s used as both an anti-caking agent and a tablet brightener, mostly present in tablet supplements.”
5. Sweeteners and sugars
“Sorbitol, mannitol, maltitol, and sucralose are all artificial sweeteners known to cause gut issues when overconsumed. They’re not limited to fizzy drinks and ‘diet’ snacks but are also present in gummies, drinks, and powders. Sucrose, dextrose, and glucose syrup add sweetness to gummy or liquid supplements and, as we know, increased sugar intake has been linked to obesity, diabetes and heart disease. Aspartame is another artificial sweetener found in many supplements and so called ‘diet’ food and drinks. Although some studies confirm it is safe, there are new emerging studies showing that it can have a negative impact on our body’s oxidant/antioxidant balance, which has a knock effect on many of the body’s functions.”
Pupinder S. Ghatora, Co-Founder of INGENIOUS
Pupinder S Ghatora, pharmacist and co-founder of INGENIOUS has paved the way forward in the collagen industry since 2014. Unlike its counterparts laden with bulking agents, artificial flavourings, and preservatives to mask the bitter taste, INGENIOUS patented capsules stand tall with their commitment to purity. Formulated by a team boasting over 25 years of combined scientific expertise, these capsules contain only pure active ingredients, no fillers, flow agents, preservatives, or flavourings. This means that when taking INGENIOUS supplements, you’re not wasting your money or endangering your health with chemicals and ultra-processed.
A new wave in nutrition: Meet the company behind the rise of ‘Smart Foods‘
In a country where 40% of people resort to junk foods when hungry, Smart Foods are set to revolutionize our relationship with nutrition
Noel Bollman, CEO of food-tech innovators, yfood, discuss the importance of Smart Foods as an alternative to junk foods
‘Smart Foods‘ are the forward-facing answer to our national nutrient deficit. Their popularity has seen a stratospheric rise in both Europe and the UK. With the smart food market in Germany, the UK, France and the Netherlands alone is estimated to be worth around €10-20 billion in the medium- to long-term, with annual growth rates of up to 50 percent. Having tripled their revenue in 2020 and doubled the figures in 2021, yfood recently announced their run-rate of €100 million in just four and a half years of trading.
A future facing concept being ushered into the mainstream – Smart Foods are nutritionally complete ‘meal alternatives’ that supplement 26 key minerals and nutrients. Having all of the caloric and nutritional benefit of a full meal, but in the form of a shake, powder or protein bar. Instead of feasting over a soggy midday sandwich or snacking on crisps to keep satiated, ‘Smart Foods‘ provide a viable alternative for those of us who are on-the-go. If we are to stick to the age-old adage that food is fuel – why not choose foods that actually fuel us as opposed to sugar-laden snacks and sodium-saturated sandwiches.
European food tech innovator, yfood, has recently hit supermarket shelves – introducing its range of protein bars, powders and shakes to the British diet. Aiming to reform the country’s relationship to unhealthy eating, yfood has launched their Classic Choco and Smooth Vanilla with Co-Op, with the drinks retailed at £3.50. The meal alternatives offered by the smart food innovators comes complete with 26 key nutrients and is available in a variety of flavours and plant-based options, with one serving (500 ml) of yfood providing consumers with around 34 g of protein, 68% of your daily protein needs.
Why ‘meal alternatives’?
yfood‘s nationwide launch leverages the benefits of having a nutritionally complete, yet delicious, product that is not meant to replace all your meals – but compliment a healthy and varied diet. The concept of the ‘meal alternative’ slots in with our faced-paced lives – in between work, school and personal responsibilities it is unrealistic to have perfectly planned meals for every occasion. yfood‘s modern approach to nutritional nirvana aims to work around speedy lifestyles that lend themselves to poor eating habits. A survey conducted by yfood revealed that 40% of Brits only resort to junk food when on-the-go, indicating a huge gap in the market for a product that not only comes in delicious flavours like Classic Choco and Smooth Vanilla, but contains essential nutrients and vitamins to keep us going throughout the day.
Noel Bollmann, CEO and co-founder of yfood comments:
“Smart food is not intended to replace classic eating with fresh and high-quality foods – on the contrary: a varied and diverse diet is and remains essential. Nevertheless, the reality is that many people do not always manage to eat a balanced diet due to lack of time or availability problems. In these situations, Smart Food helps people to eat better in the long term. Thus, Smart Food is a completely new category of food that competes with junk food and bad eating habits, but not with conventional food.”
I tried Smart Food on a busy week working while also taking care of my toddler. They are filling, delicious and made me feel healthy. Highly recommended.
Although I am lucky enough to live in the UK I have always been fascinated by the American healthcare system. Not good fascinated, but WTF fascinated. It blows my mind that a country like America has people who are too poor to receive proper medical care. In the UK the National Health Service is free at the point of use. It’s free to see a doctor, have an operation, whatever you need. All you pay for is dental care. Which is probably why other countries think British people have bad teeth, some people can’t afford dental care. I digress, this book really spoke to me. I have family in America and I have always had a love for the country.
That is why I love this book. It puts the power back into the hands of the people. It saves both money and lives. I commend Dr. David Wilcox for writing it. It is comprehensive and full of knowledge. I recommend this book to my American cousins. It is an essential to navigate America’s complicated, health care system.
Everyone needs health care at some point in their lives. Understanding the risks and benefits of procedures, making sense of medical bills, and interacting with insurance companies are all lessons we have to learn on the fly — and often when we’re already shouldering the stress of battling an illness ourselves or helping a loved one.
After 28 years in the health care field, Dr. David Wilcox has seen enough to realize that proactive patient education can actually have a life or death impact.
“Entering the Americanhealthcaresystem, one has to have a basic knowledge of it to be safe,” he said during a recent interview. “Medical errors are the third leading cause of death. Not a lot of people know that.”
In his new book, How to Avoid Being a Victim of the AmericanHealthcareSystem: A Patient’s Handbook for Survival, Dr. Wilcox offers information, facts and tips that can help patients and family members navigate through the morass.
“I have seen some alarming situations that nursing school never prepared me for,” Dr. Wilcox said. “Not being prepared and knowledgeable means you will have little control over the health care you receive.”
His goal in writing this book was to level the playing field, enabling consumers of health care to understand how to avoid getting caught in the systemic net.
In his own words, Dr. Wilcox’s book explores “what to do if you have to go to a hospital, how to handle an insurance company’s claim denial, how to find an alternative to high-priced prescriptions and why the current pay-for-fee system is inadequate. You will also discover the direction the healthcaresystem needs to move in, to holistically care for you, the patient … information that the health care entities would prefer you didn’t know.”
Dr. David Wilcox is an Amazon international bestselling author and health care professional who believes proactive patient education enables those accessing the healthcaresystem to be better partners in their health care. He also believes that everyone has the right to access the AmericanHealthcareSystem safely. A Doctorate-prepared nurse who also holds a Master’s in Health Administration and is Board Certified in Nursing Informatics, Dr. Wilcox has nearly three decades of health care experience as a bedside nurse, hospital administrator and in health care information technology, which has helped him to develop his unique perspective on the AmericanHealthcareSystem. For more information, please visit https://drdavidwilcox.com/.
Sandra Dalton-Goldspink, 49, from Hull had a series of health problems, including breast cancer and fibromyalgia. Her health issues kick started Sandra’s determination to change her life, inspired by her dream wedding vow renewal. Sandra lost 5 stone 10 pounds following the Fast 800 programme, transforming her health.
“I used to eat mindlessly”, explains Sandra. “I loved takeaways on a Friday night, and I ate a lot of processed foods. I would have a slice of pizza or a pasty, snack on my son’s leftovers, followed by dinner and then crisps or a toastie in the evening. I didn’t realise how much food I was eating. You think you’re doing no harm, but realistically you are. I was a size 24, and weighed 18 stone 12 pounds at my heaviest.”
Sandra’s weight impacted her overall health. “I had no energy, I couldn’t walk very far without getting out of breath. My joints were so painful from carrying the excess weight that my husband had to rub cream on them in the evenings. I have fibromyalgia, and the doctor said I was severely obese and needed to lose weight to improve my health. I also have IBS, which of course was connected to what I was eating. I didn’t realise that the processed foods I was eating were amongst the worst things I could eat for my IBS until a nutritionist told me. Even a family member said I should lose weight. But I didn’t listen to anyone until I got breast cancer.”
In late December 2020, Sandra started to experience pain in her chest, and was diagnosed with breast cancer. “I have had a full mastectomy, and I wear my scar with pride. I am now cancer free, but this was the wakeup call I needed. My breast cancer was caused by exposure to oestrogen, and the doctor said I needed to eat more healthily to improve my recovery. I am vegetarian and liked to eat soya and tofu. I didn’t know that these two foods were connected to oestrogen production. I became terrified to eat anything, I thought with every mouthful I was putting oestrogen in my body. Then I discovered the Fast 800 – a science based programmewhich was developed Dr Michael Mosley – and my life changed.”
Sandra followed TV presenter and Fast 800 ambassador Saira Khan on Instagram, and started to join in with her daily exercise sessions on social media. When Saira talked about the Fast 800, which follows the ethos of the Mediterranean diet, Sandra thought the diet could help her.
“I was already trying to be a bit healthier”, says Sandra. “But I was still having takeaways every week – I thought that because it was a vegetarian meal it would be fine. When Saira shared the plan, I felt that as it’s only a 12-week programme, it was achievable. I started the Fast 800 in July 2021, and lost nearly two stone in the first two weeks. At first, I felt a bit hungry as I was getting used to the quantities of food. But after a few days, I felt full! I was so used to eating so much food, it was a shock to the system, but this new plan showed me the amount of food my body actually needed.”
A new way of life
“I had never eaten half of the stuff I eat now, but it’s so tasty”, says Sandra. “This is my lifestyle for the rest of my life now. It’s the best thing I’ve ever done.”
Sandra’s health, and confidence, has transformed following her new lifestyle. “I can walk a lot more easily now and can bend my body properly. I don’t get out of breath in the way I used to. And I am so much more confident. People used to make cruel remarks to me in the street, which only made me comfort eat more. Now, I feel like the person I used to be years ago, before the weight crept on – which was about 15 years ago.”
Sandra and her husband Andrew’s families were friends, and the pair have known each other since childhood. Andrew has wanted to renew their wedding vows for years, but Sandra has resisted due to her weight. Now, it is intended to happen next year. “I had a crush on my husband since I was eight. We wanted renew our vows as we didn’t get married in a church. Andrew always wanted to do it, but I wouldn’t agree as I felt too big. Now I want to celebrate our marriage, and I’m going to treat myself to a new dress to wear on the day. I never liked having my photo taken, but I’m excited to see photos from my big day.”
As Sandra invested in her health, she started exercising more too. “I follow Saira’s exercise sessions on Instagram, and the Fast 800 have a brilliant exercise portion of their programme too. I never dreamed I would be able to wear leggings like other women, but now I do. It’s the little things that help me understand how much my life has changed.”
Sandra realised how much weight she had lost when her extended family got together for her dad’s birthday. “Due to Covid-19, I hadn’t seen everyone i n a while, and no-one could believe it was me! My cousin said I looked like a whole new person. My mum said I looked really nice in my outfit. It used to be so rare to get a comment like that, it was lovely to receive that compliment.”
Sandra’s experience following the Fast 800
“The Fast 800, and Saira, have saved my life, I really do believe that”, says Sandra. “If I can transform my health, anyone can. It is the best thing I have done in my life. I am so much happier and healthier now. I didn’t think I would have the willpower, and I feel so much better. I would tell anyone in my position to be positive, and try it for themselves.”
Sandra shares her favourite elements of the Fast 800:
“The food is lovely. The plan has such a variety of food to choose from, it cut the shopping time in half and stopped me worrying about what to eat”, Sandra says “And the exercise tips help. I like the meditation section, it’s a nice, soothing way to start and end my day. I also like thespecial shakes you can eat as part of the plan– the chocolate is my favourite.”
“The community is amazing. People share their stories and motivate each other. Someone said I was a true inspiration, and that meant so much to me. I’d love to help other people going through what I did.”
A 12-week programme on www.thefast800.com costs £99 and includes:
Meal plans for The Very Fast 800, The New 5:2 and Med-style diets, with vegetarian options
Three calorie-counted meals per day based on healthy, gut-friendly Mediterranean-style food
Over 400 tasty and easy-to-make recipes unique to the online programme
Shopping lists – just print and go, or use the list to help with your online grocery shop
Guided exercise plans – all suited to the home, no equipment necessary
Lots of tips and support on how to adapt your routine
Health Coaches on hand for advice, support and motivation
A lively and inspirational cohort of members, united by a common goal to improve health
Weekly motivational articles and videos, so you can make these changes for life!
Strengthening your heart is one of the best things you can do to live a long and healthy life. As you probably already know, your heart is a vital organ that supplies oxygen and essential nutrients to all parts of your body, which is why keeping it in tip top condition should be on everyone’s priority list. Leading a healthy lifestyle, keeping active and eating a nutritious diet all contribute to good cardiovascular health, and today we’ll be focusing on 6 of the best exercises that you can engage in to strengthen your heart. Read on to find out more!
Cycling
Cardiovascular exercises don’t have to keep you constricted within the four walls of a gym or slaving it out on a treadmill. Cycling outdoors or in a park is one of the best examples of this! Cycling has been long known to be one of the best heart healthy exercises that aid in reducing the chances of high blood pressure and heart disease. Just a 30 minute hop on your bike 2-3 times a week is enough to elevate your heart rate and significantly strengthen your heart muscles. Furthermore, the average person can burn up to 300 calories in 30 minutes of cycling, resulting in weight loss that can also lighten the burden on your heart should you be a few kilos over your ideal weight.
Swimming
Swimming is one of the most beneficial forms of exercise and is also the perfect option for anyone who is suffering from joint problems which make running, cycling or walking difficult. The buoyancy water allows you to move your limbs and joints more easily through their normal range of motion and can assist in reducing the impact and stress placed on your legs, knees and arms. And of course, enrolling yourself in a water aerobics class or simply swimming laps a few times a week can offer you a full-body workout that will strengthen not only your body, but your heart.
Strength Training
Strength training has been steadily gaining popularity over the last few years and although it is often assumed to be the antithesis of cardiovascular exercises, you’ll be surprised at how beneficial it can be for your heart. Building up the other muscles in your body is a fantastic way to strengthen the heart and research has shown that those who engaged in an hour of weight training per week had a 40%-70% lower risk of heart attacks. If picking up weights isn’t your thing, fret not. One of the most effective forms of strength training is when you utilise your own body weight with exercises such as push-ups, squats and pull-ups.
Jumping Rope
Jumping rope isn’t just for kids on the playground…in fact, there is a reason that professional boxers all over the world include a jump rope in their exercise routine and training regimen. This simple yet effective exercise that can be done in the comfort and privacy of your own home is cheap, easy to do and will also give your heart a great workout. Jumping raises the heart rate up to 3 times faster than other exercises, thus providing cardiovascular benefits in a much shorter time compared to most other exercises. You learn something new everyday!
Interval Training
Interval training is a form of exercise that switches between short bursts of high intensity exercise with longer periods of recovery. This is a favourite amongst many gym goers as it is a great way of fitting in a full workout in a very short span of time. An example of interval training could be as simple as running for 1 minute, walking for 3 minutes and then repeating this pattern/cycle another 3-4 times. You don’t need any fancy equipment to engage in interval training, and the best part is it raises and lowers your heart rate to burn calories and improve the overall function of your blood vessels.
Walking
We get it, some people just don’t like sports or exercising, so if you’re one of those people, you’ll be pleased to know that the simple act of walking is a great way to boost your heart health. Most experts recommend getting in at least 10,000 steps per day which isn’t too difficult if you’re out and about most of the day. Walking can quickly raise your heart rate and is much easier on your joints than other types of exercise. The great thing is that you can do it anywhere and anytime, making it one of the most practical forms of cardiovascular exercise that anyone can think of!
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Whether you choose to hit the local swimming pool a couple of times a week, go walking with a loved one or simply engage in some heart pumping high intensity workouts, regular exercise is essential to maintaining a strong and healthy heart. As always, don’t forget to consult your doctor before embarking on any new exercise routines and cheers to good health!
