Diet and Eyesight :The Vital Connection
Today, I am going to explore a topic that’s often overlooked: the relationship between Diet & Eyesight. It is so important and I can’t believe I haven’t talked about it before! Your eyes are a windows to your overall health and can really impact your quality of life if you find yourself with an eye related health problem. Welcome if you are new here to 121 Dietitian. I’m Gillian Killiner, founder of 121 Dietitian, and I have been writing blogs for many years on various topics alongside my clinical work. So hopefully you will find some information relevant or interesting to you. Understanding the Basics – Diet & Eyesight So what does the eye do? The human eye is a complex organ. It works like a camera by capturing and processing light, which is then transformed into visual information that our brain can understand. Its well-being relies on a variety of nutrients to function optimally. These nutrients can be obtained through a balanced diet, and they play a crucial role in maintaining good eyesight throughout your life. So lets look first at foods that could impact negatively on your eye health: 1. Sugary Drinks Sugary fizzy drinks, energy drinks, sweet tea, and lemonade, high fructose syrups. These beverages are often loaded with sugar, and excessive sugar consumption can increase your risk of developing type 2 diabetes and heart disease. These conditions, in turn, can lead to eye problems like diabetic retinopathy and age-related macular degeneration (AMD). Just to put things in perspective, a single soft drink can contain a whopping 37 grams of sugar! So, it’s wise to be mindful of how many sodas you consume daily. 2. Fish & Shellfish Fish and shellfish are generally considered healthy sources of protein and essential nutrients. However, they do contain small amounts of mercury. While this isn’t a major concern for most people, certain groups are more susceptible to health problems related to mercury exposure. This includes pregnant women, nursing mothers, and children. For these individuals, it’s recommended to limit fish intake to 2 portions per week to reduce the risk of eye damage. 3. Bread Products Bread products, such as white bread and pasta, are daily dietary staples for many of us. However, they contain simple carbohydrates that are digested quickly, leading to rapid spikes in blood sugar levels. This can contribute to chronic inflammation, a condition linked to AMD. If you’re worried about the impact of bread products on your eye health, consider limiting your consumption and exploring whole-grain alternatives. 4. Prepackaged Foods Prepackaged foods are convenient but often not healthy and frequently contain high levels of sodium, which can lead to high blood pressure. Elevated blood pressure, can damage your retina and result in a condition known as hypertensive retinopathy. To reduce your sodium intake, look for “low sodium” labels on canned goods, soups, and sauces when food shopping, but more importantly rethink the amount you use of these products and consider how you can cook with natural ingredients when possible. 5. Processed Meat Processed meats like bacon, deli meats, sausages are loved by many but can be high in sodium as well. Beyond contributing to hypertensive retinopathy, excessive sodium intake can cause choroidopathy, characterized by fluid buildup under the retina, and neuropathy, which can lead to blockages in blood flow. So the message here is to watch your salt and sugar intake as this can go a long way in preserving your eye health. So what can you eat instead? Thankfully there is an abundant variety of foods and fluids that can assist and nourish the eyes. Key Nutrients for Healthy Eyes Preventing Age-Related Eye Conditions: Consuming a diet rich in antioxidants, such as vitamins C and E, can help protect your eyes from the oxidative stress associated with aging and reduce the risk of cataracts and AMD. Maintaining Eye Moisture: Omega-3 fatty acids help keep your eyes moist and reduce the risk of dry eye syndrome, which can be uncomfortable and affect your vision. Enhancing Night Vision: Adequate intake of vitamin A ensures your eyes can adapt to low-light conditions, which is crucial for night vision. Shielding Against Harmful Light: Lutein, zeaxanthin, and beta-carotene act as natural filters, protecting your eyes from harmful ultraviolet (UV) and blue light. Promoting Eye Tissue Health: Nutrients like zinc support the health of eye tissues and may reduce the risk of conditions like macular degeneration. Conclusion – Diet & Eyesight Our eyes are invaluable, and protecting our vision should be an integral part of our daily life. A diet rich in the right nutrients can play a pivotal role in maintaining and safeguarding eyesight. By incorporating foods rich in vitamins A, C, E, omega-3 fatty acids, zinc, and carotenoids into your daily meals, you are investing in the long-term health of your eyes. At 121 Dietitian, we understand the importance of nutrition in promoting overall well-being, including eye health. If you’d like personalized guidance on optimizing your diet for better eyesight or any other nutritional concerns, don’t hesitate to reach out. Remember, a nutritious diet isn’t just about looking good; it’s about seeing the world around you safely for years to come. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below CONTACT TODAY Vitamin A: This is perhaps the most well-known nutrient for eye health. Vitamin A helps maintain the health of your cornea, the outermost layer of your eye. A deficiency in vitamin A can lead to night blindness and other vision problems. Vitamin A is found as retinol in meats, dairy, eggs and Beta-carotene in fruits and vegetables. Vitamin C: Found in fruits and vegetables like oranges, strawberries, and bell peppers, vitamin C supports the blood vessels in your eyes and can help prevent cataracts and age-related macular degeneration (AMD). Vitamin E: Nuts, seeds, and leafy greens are rich sources of vitamin E, which is known for its antioxidant properties. Antioxidants
Dietitian Northern Ireland
Dietitian Northern Ireland Embarking on a journey towards better health and nutrition can often feel daunting, especially when navigating the sea of conflicting information and fad diets. This is where the expertise of a qualified dietician becomes invaluable. In Northern Ireland, one name stands out in the field of dietetics – Gillian Killiner, the founder of 121 Dietitian. Established in 2008, 121 Dietitian has been a beacon of reliable, tailored nutritional advice, not just in Belfast but globally. Gillian Killiner, with her extensive experience in the NHS as a specialist dietician, realised the gap in offering bespoke personalised dietary advice to patients and businesses, aiming to improve their health and well-being. The ethos of 121 Dietitian is grounded in providing bespoke, tailored advice. In a world where fad diets and inaccurate information are rampant, Gillian Killiner and her team stand out for their commitment to evidence-based, individualized care. They acknowledge how various factors, including dietary, health, economic, and well-being concerns, affect each individual. Their services are not just confined to Belfast; they extend worldwide, recognised for their innovative approach as early as 2010. The range of services at 121 Dietitian is comprehensive, covering areas such as hormonal imbalances, female health, disordered eating, resistant weight loss, sports nutrition, gut health, diabetes and more. They also specialize in nutrigenomics, which combines nutrition and genetics, to tailor diet plans that fit an individual’s unique needs. But why choose 121 Dietitian? Their approach is not just about deciphering good nutrition from bad; it’s about understanding and addressing health issues from a cellular level. Gillian Killiner herself has overcome chronic illness using a blend of medical and nutritional knowledge, underscoring the effectiveness of their methods. Beyond just health advice, 121 Dietitian also focuses on practical aspects like cost-effective healthy shopping, offering lunch ideas, and convenient recipes. This holistic approach ensures that clients are not just healthier but also economically better off. Gillian Killiner’s background is extensive. She grew up and studied in London, securing a prestigious research post in Nutrition and Heart Disease with the World Health Organisation (WHO). She also held a research post at Ulster University during the Covid pandemic. Her career, which spans across various hospitals in Northern Ireland, specialising in respiratory, cancer, and haematology, adds to her depth of experience. After starting a family in Northern Ireland, Gillian set up her Dietetic Consultancy Service in Belfast, blending her extensive knowledge with her personal life. This service offers both local face-to-face consultations and worldwide services, demonstrating its versatility and reach. Gillian’s personal experiences also contribute to her empathetic approach. Having a mother diagnosed with multiple sclerosis and battling and overcoming Hashimoto’s, an autoimmune thyroid condition, herself, she understands the challenges people face in their lives. This personal journey of putting her condition into remission, both medically and nutritionally, has enabled her to guide others effectively. Moreover, 121 Dietitian is environmentally conscious. By using a paperless system and offering online consultations, they not only make their services more accessible but also contribute to reducing the carbon footprint, benefiting the environment alongside their clients. 121 Dietitian, led by Gillian Killiner, stands as a pillar of excellence in dietetics in Northern Ireland. Their approach is comprehensive, addressing the needs of the whole person – dietary, health, economic, and environmental. Whether you are near Belfast or elsewhere in the world, 121 Dietitian is equipped to guide you on your journey to better health and nutrition. If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below CONTACT TODAY
Health and Happiness for 2024
A New Year to rethink… Hi to you all Firstly I wish to thank you for your support in reading our blogs and following us on Facebook, Instagram, and LinkedIn. We hope you had a pleasant Christmas Break and some relaxation was included. It’s hard at this time of year if it is cold and dark outside to feel upbeat and energised, but there is something about a New Year that gets people thinking and wanting to change. We, as you know, love to help people and are here at 121 Dietitian as a growing team to assist you in your diet, lifestyle and health goals. Please do give us a call or message if you wish to discuss your plans and see how we can assist you or a friend or family member. We do hope you keep reading and liking our blogs which I have been creating to guide you through much confusion and please watch out for some new plans and services that we hope to bring you in 2024. Many thanks and Health and Happiness to you all for 2024 Warm regards Gillian x Gillian Killiner – Founder and Director @ 121 Dietitian If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below CONTACT TODAY
Diverticular Disease – what you need to know
What is Diverticular Disease and Diverticulitis Essential Dietary Guidelines for Diverticulitis Management Managing diverticulitis with the right diet is crucial for reducing symptoms and preventing flare-ups. We see hundreds of patients who have experienced nasty flare ups of their diverticular disease and are lost as to what to eat and how to feel well again. Diverticulitis occurs when small bulging pouches, known as diverticula, form in the digestive tract and become inflamed. It can lead to discomfort and more severe health issues if not managed properly. In this guide, we’ll explore this further along with dietary guidelines that can help you manage diverticulitis effectively and why coming to see a Dietitian is helpful. Understanding Diverticulitis Diverticulitis, a common complication of diverticular disease, affecting 10-25% of those with the condition. Diagnoses are increasing, particularly in people under 45. In those over 50, it is more common in women, while under 50, men are more frequently affected. The condition arises from inflammation or infection caused by bacterial overgrowth in diverticula (small pouches in the colon). Symptoms to Watch For: Persistent abdominal pain. High fever. Nausea or vomiting. If these symptoms occur, seek medical attention immediately. Complications: Abscess: A collection of pus requiring drainage or surgery. Bowel Obstruction: Scar tissue may narrow the colon, causing blockages. Perforation: A burst diverticulum can lead to peritonitis, a serious abdominal infection. Bleeding: A ruptured blood vessel in a diverticulum can cause significant bleeding; 1 in 3 cases may need hospital care. Fistulas: Rarely, abnormal connections form between the bowel and organs like the bladder or vagina, often requiring surgery. Treatment typically involves antibiotics and fluids, but severe cases may need surgical intervention. Early diagnosis and management are essential to prevent serious complications. What Is Diverticular Disease The prevalence of diverticular disease varies by age and location, but it’s a common condition in the developed world. In the United States, 30% of people over 50, 50% of people over 60, and 75% of people over 80 have diverticulosis. In the UK, between 1 in 3 and 1 in 2 people will be affected during their lifetime. The Importance of Diet in Managing Diverticulitis Diet is an essential aspect of managing diverticulitis and diverticular disease. Following a proper diet can help alleviate symptoms, prevent complications, and improve overall digestive health. A diet for diverticulitis typically focuses on increasing fibre intake, avoiding certain foods, and staying hydrated. Correct Diet for Diverticulitis High-Fiber Foods Fiber is crucial for digestive health, and increasing your fibre intake can help prevent future diverticulitis attacks. It aids digestion and helps maintain regular bowel movements, which reduces the risk of diverticula becoming inflamed. Fruits and Vegetables: Aim for a variety of colourful fruits and vegetables. Apples, pears, berries, carrots, and spinach are excellent choices. Whole Grains: Choose whole grain bread, pasta, and cereals over refined grains. Brown rice and quinoa are also great options. You can include legumes like beans, lentils, and chickpeas in soups, salads, or as side dishes because they are high in fibre. Foods to Avoid When managing diverticulitis, it is important to avoid foods that can irritate the digestive system. You should also stay away from foods that might cause blockages in the diverticula. People previously believed that seeds and nuts could get stuck in diverticula and cause inflammation. While recent studies suggest this may not be the case, some people still find that these foods trigger symptoms. Popcorn: Like seeds and nuts, popcorn can be difficult to digest and may aggravate symptoms. Red Meat: High consumption of red meat has been associated with an increased risk of diverticulitis so following a broad and varied protein intake is more appropriate. Low-Fibre Foods During Flare-Ups During a diverticulitis flare-up, a low-fibre diet is often recommended to allow the digestive system to rest. Once symptoms improve, you can gradually reintroduce fibre-rich foods. Clear Liquids: Broths, clear juices, and water can help maintain hydration and give your digestive system a break. Low-Fibre Options: White rice, white bread, and cooked or canned fruits without skins can be easier to digest during flare-ups. Staying Hydrated Proper hydration is crucial when managing diverticulitis. Water helps keep the digestive system functioning smoothly and can prevent constipation, which may exacerbate symptoms. Water: Aim to drink at least 8 glasses of water a day. This can vary based on your age, weight, health, sex, activity level and climate. Herbal Teas: Herbal teas like chamomile or peppermint can be soothing and hydrating. Additional Tips for Managing Diverticulitis Regular Meals: Eating at regular intervals can promote digestive health. Avoid long gaps between meals. Moderate Alcohol: Limit alcohol intake, as excessive consumption can irritate the digestive system. Exercise: Regular physical activity can promote regular bowel movements and overall digestive health. Seeking Professional Guidance While these dietary guidelines can be helpful, it’s important to consult with a healthcare professional eg: registered dietitian. They can give you personalised advice based on your health needs. They will make sure your diet supports your overall well-being. Managing diverticulitis involves understanding the importance of diet and making informed food choices. You can manage symptoms and improve your quality of life by eating more fibre, avoiding irritants, and staying hydrated. Always remember to talk to a healthcare professional for personalised advice. This will help make sure your diet plan is safe and effective. By following these important dietary guidelines, you will manage diverticulitis better. This will help you keep a healthy digestive system. How 121 Dietitian Can Help At 121 Dietitian, we’re experts in helping people with gut health issues like diverticulitis. We have different programmes designed to help you manage your condition and improve your overall health. Our dietitians are experienced in dealing with a wide range of health and gut issues, including: Irritable Bowel Syndrome (IBS) Inflammatory Bowel Disease (IBD) Coeliac Disease Food Intolerances Acid Reflux And of course, Diverticular Disease and Diverticulitis We can help you create a personalised diet plan that works for you. We’ll teach you about the best foods to eat and
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Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection
Fix Your Gut, Fix Your Blood Pressure: The Gut-BP Connection Did you know that your gut health can directly impact your blood pressure? High blood pressure (hypertension) affects millions worldwide, and while diet and lifestyle are well-known contributors, the role of gut health is often overlooked. At 121 Dietitian, we believe in empowering you to take control of your health from the inside out. Our self-directed Gut Health Online Course offers everything you need to repair your gut, improve your blood pressure, and boost your overall health. The Gut-Blood Pressure Connection Your gut is home to trillions of bacteria, collectively known as the gut microbiome. These tiny organisms do much more than aid digestion—they influence key processes that regulate blood pressure. Here’s how: Microbiome Imbalance (Dysbiosis): – A healthy gut microbiome produces short-chain fatty acids (SCFAs), like butyrate, which have anti-inflammatory and blood-pressure-lowering effects. – When the microbiome is unbalanced (dysbiosis), harmful bacteria release toxins that increase inflammation and impair blood vessel function, leading to higher blood pressure. Leaky Gut Syndrome: – Poor gut health can lead to a “leaky gut,” where harmful substances enter the bloodstream. This triggers chronic inflammation, a key driver of hypertension. Metabolic Dysfunction: – An unhealthy gut contributes to insulin resistance, obesity, and poor fat metabolism—all risk factors for high blood pressure. Gut-Brain Axis: – The gut communicates with the brain through the vagus nerve. A disrupted gut can impair this connection, affecting stress responses and blood pressure regulation. Fix Your Gut to Lower Blood Pressure Repairing your gut can significantly improve your blood pressure and overall health. OMRON X3 Comfort Automatic Upper Arm Blood Pressure Monitor for Home Use, Clinically Validated Blood Pressure Machine Including Use on Diabetics and Pregnancy, Intelli Wrap Cuff for Accurate Results Clinically validated: The OMRON range of blood pressure machines has been validated by respected clinics, based on the latest European Society for Hypertension (ESH) or International Organisation for Standardisation validation protocols. X3 Comfort is also validated for use on diabetics or during pregnancy (pre-eclampsia). Intelli Wrap Cuff: this easy-to-use, pre-formed upper arm cuff, measuring 22-42 cm, takes away the hassle of cuff placement and ensures accurate readings in any position Cuff wrap guide: a major cause of inaccurate blood pressure monitoring is due to incorrect placement, but the Cuff Wrap Guide and body movement detection indicators help you avoid these mistakes BUY TODAY Here’s how our Gut Health Online Self-Directed Course can help: Eat a Gut-Friendly Diet – Learn which foods to eat (and avoid) to restore balance in your microbiome. Our course includes recipes and shopping lists packed with: -Suitable-Fiber Foods: Fruits, vegetables, whole grains, and specific legumes to fuel beneficial bacteria. Incorporate Probiotics – Discover the power of probiotics, to replenish your gut with beneficial strains. Reduce Inflammation – Follow our step-by-step guidance on anti-inflammatory eating. Stress Management – Stress affects your gut and blood pressure. We teach techniques to reset the gut-brain connection for lasting improvements. Hydration and Movement – Staying hydrated and active supports gut lining repair, digestion, and cardiovascular health—all essential for reducing blood pressure. Why Choose Our Gut Health Online Course? At 121 Dietitian, we’ve designed this course to empower you to take control of your gut health with easy-to-follow steps. Whether you struggle with bloating, IBS, other gut issues and have high blood pressure, this program is for you. – Expert Guidance: Created by Gillian Killiner, a specialist Dietitian with decades of experience. – Comprehensive Tools: Includes videos, recipes, shopping lists, and lifestyle advice. – Proven Results: Many clients report reduced blood pressure, better energy, and improved mood after following our program. – Self-Paced Learning: Access the course anytime, anywhere. Fix Your Gut, Fix So Much More Your gut is at the core of your health. By addressing poor gut health, you’re not only lowering your blood pressure—you’re reducing inflammation, boosting immunity, improving energy, and supporting weight management. Don’t let poor gut health hold you back. Enroll in our Gut Health Online Self-Directed Course today and take the first step toward a healthier, happier you. Ready to Fix Your Gut? Take control of your health and transform your life. 👉 Join the Gut Health Online Self-Directed Course Now About the Author: Gillian Killiner, RD, is a leading Dietitian specializing in gut health and personalized nutrition. With over 30 years of experience, she’s helped thousands improve their health through evidence-based dietary interventions. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. Alcohol In our blog Hangover Cures Put To The Test we have looked at the studies on each one in order to determine which one is actually the best. Here are 2 of our 12 findings… Alka-Seltzer for a hangover One of our least favourites, containing a concoction of aspirin, paracetamol and caffeine. It is believed that Alka-Seltzer before heading to bed will leave you feeling revived and hangover-free in the morning. Research at Leeds Metropolitan University revealed that while they can help a headache and neutralise excess stomach acid, the main benefits are probably from the effect of drinking the water that they are dissolved in. They aren’t recommended for sensitive stomachs. Artichoke extract for a hangover Believed to help the liver process alcohol, there is conflicting findings on the effect of Artichoke extract. The journal Phytomedicine showed that a supplement of 400mg extract of artichoke leaf extract helped stomach problems, and there is anecdotal evidence that it reduces indigestion, an upset stomach and nausea. Experts however at King’s