Is coffee good or bad for you? All you need to know
Coffee has been researched over and over and over, and why not! A universally consumed drink, it is complex, with over a thousand different substances present. So is it actually good for you, or should we avoid it completely? Here, we separate the facts from the fiction so that you can make an informed decision on its consumption. For years, researchers have warned us to avoid coffee because it might increase the risk of heart disease and affect growth. They worried that people could become addicted to the energy that high amounts of caffeine provided, leading them to crave more and more coffee as they became tolerant to higher amounts of caffeine. Experts also worried that coffee had damaging effects on the digestive tract, which could lead to stomach ulcers, heartburn and other ills. All of this concern stems from studies carried out decades ago that compared coffee drinkers to non-drinkers on a number of health measures, including heart problems and mortality. Coffee drinkers, it seemed, were always worse off. But it turns out that coffee drinkers were not compared fairly. Those studies didn’t always check for other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality. That understanding has led to a rehabilitated reputation for the drink. Recent research reveals that once the proper adjustments are made for confounding factors, coffee drinkers don’t seem to have a higher risk for heart problems or cancer than people who don’t drink coffee. Recent studies also found no significant link between the caffeine in coffee and heart-related issues such as high cholesterol, irregular heartbeats, stroke or heart attack. Is coffee actually good for you? Studies show that people who drink coffee regularly may have an 11% lower risk of developing type 2 diabetes than non-drinkers, thanks to ingredients in coffee that can affect levels of hormones involved in metabolism. In a large study involving tens of thousands of people, researchers found that people who drank several cups a day—anywhere from two to four cups—actually had a lower risk of stroke. Heart experts say the benefits may come from coffee’s effect on the blood vessels; by keeping vessels flexible and healthy, it may reduce the risk of atherosclerosis, which can cause heart attacks. Some studies now suggest that decaf and caffeinated coffee may have the same health effects and suggest that it’s not just the caffeine that is responsible for coffee’s health benefits. Coffee is high in antioxidants, which are known to fight the oxidative damage that can cause cancer. That may explain why some studies have found a lower risk of liver cancer among coffee drinkers. Coffee has also been suggested to help you live longer. A recent study involving more than 208,000 men and women found that people who drank coffee regularly were less likely to die prematurely than those who didn’t drink coffee. Researchers believe that some of the chemicals in coffee may help reduce inflammation, which has been found to play a role in a number of ageing-related health problems, including dementia and Alzheimer’s. Some evidence also suggests that coffee may slow down some of the metabolic processes that drive ageing. One negative is that people may become dependent on caffeine and if stopped will cause withdrawal symptoms. The symptoms—headaches, irritability and fatigue—can mimic those of people coming off addictive drugs. Yet fortunately the dependence is nothing close to or as worrisome as addictions to habit-forming drugs like opiates. While unpleasant, caffeine “withdrawal” symptoms are tolerable and tend to go away after a day or so. How much coffee is safe? Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four cups of coffee per day is safe. Moderation is key. For now, sipping coffee in reasonable amounts just might be one of the healthiest things you can do. If you have side effects however do reduce your intake to a level that is comfortable for you. If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. 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. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Oats NOT so good!
Well, 16 years of educating others I thought I was immune to the everyday angst of nutritional dilemmas!!!!!! Until very recently, so recent that I still can’t believe it and I may be in recovery for a while! Okay enough drama, here’s what happened: I was on a long journey driving through the night and pulled into a service station to refresh with a coffee. It was 3am so calculating ahead as my usual Dietitian head does, I considered my ‘up and coming’ breakfast options and I decided I would pick up a snack at this point so if anything changes later with my journey then I could keep on driving. While ordering the coffee I perused the appealing, but limited, arrangement of sweet stodge! I decide I would over look these and went for the most righteous option the ‘Nutty Flapjack’. I paid, ate and drank with satisfaction. Ah! However things quickly turned nasty! As I finished my flapjack I smelt a rat, (okay not literally) the flavours were sweeter and fattier than my finely tuned palate was expecting, alarm bells rang. The detective flick switched on in me and I peered at the small print – the ingredients and nutrient information. AHHHH! I nearly choked, if the coffee hadn’t woken me up at 3am then the info on the packet certainly did!!! I had consumed the equivalent of a hamburger and small fries, or two slices of cake, or a cooked breakfast. What a cheat. What made it even harder to swallow (wished I hadn’t!) was that it was made with 60% butter and condensed milk with a scant offering of oats, nuts and more sugar!!!! So I couldn’t even glory in the, ‘well the ingredients were superior’ therefore I shall accept the wonderful nutrients and the kcal’s come as a consequence. This experience brought me straight to the coal face of what my clients experience daily and why sometimes when you think you are doing right you are doing wrong. The moral of the story: no matter who you are! If you are keeping to a healthy eating plan, check all ingredients and nutritional information as you could be in for a surprise! Information checked & correct on 16th May 2018.
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121 Dietitian now on Blogger
Hi, I am Gillian Killiner 121 Dietitian blogger, a wife and mum with 3 Children. My wonderful life revolves around my career as a Dietitian and with this comes the fascination with food! It impacts on mine and my family’s daily lives! My kids come home each week with a story about proteins, energy, ‘Yuk Don……ds’ as they like to call it, other kids lunch box content, teacher’s messages…. In fact our every waking moments revolve around food, we love it soooo much! I wondered if that was the case for anyone else? Please follow me on my journey as the 121 Dietitian Blogger Instagram Facebook Youtube X-twitter Linkedin
The Future of Gut Health: Why Personalised Microbiome Nutrition is 2025’s Biggest Wellness Revolution
The Future of Gut Health: Why Personalised Microbiome Nutrition is 2025’s Biggest Wellness Revolution Are you struggling with unexplained fatigue, digestive discomfort, or mood swings that seem to have no clear cause? The answer might lie in the trillions of microorganisms living in your gut. As we move through 2025, personalised microbiome nutrition has emerged as the most significant breakthrough in nutritional science, transforming how we approach digestive health and overall wellbeing. What Makes Personalised Microbiome Nutrition So Revolutionary? Ongoing research reveals that no two gut microbiomes are identical – much like fingerprints. What works brilliantly for your friend’s digestive issues might not be the right approach for you. This realisation has sparked a revolution in how nutrition professionals approach gut health treatment.The latest studies show that personalised microbiome interventions can improve immunity by up to 20% compared to generic approaches. This isn’t just about reducing bloating or improving digestion – we’re talking about enhancing your entire immune system, mental clarity, and energy levels. The Science Behind Your Unique Gut Ecosystem Your gut microbiome consists of over 1,000 different species of bacteria, each playing a crucial role in: Immune function – 70% of your immune system resides in your gut Mood regulation – The gut-brain axis directly influences mental wellbeing Nutrient absorption – Certain bacteria help extract vitamins and minerals from food Inflammation control – A balanced microbiome reduces chronic inflammation Key Trends Shaping Gut Health in 2025-26 1. Precision Nutrition Based on Microbiome Testing Gone are the days of one-size-fits-all dietary advice. Advanced microbiome testing now allows nutrition professionals to create truly personalised nutrition plans based on your unique bacterial composition. 2. Next-Generation Prebiotics and Probiotics The focus has shifted from generic probiotics to targeted strains that support your specific microbiome needs. Prebiotic fibres are taking centre stage as the fuel that feeds your beneficial bacteria. 3. Food as Medicine Approach Rather than relying solely on supplements, the emphasis is on using whole foods to naturally cultivate a diverse and resilient gut microbiome. Signs Your Gut Microbiome Needs Attention Do any of these sound familiar? Persistent digestive discomfort or irregular bowel movements Frequent colds or infections Unexplained fatigue or brain fog Mood swings or anxiety Food intolerances that seem to multiply Difficulty maintaining a healthy weight These symptoms often indicate an imbalanced gut microbiome that could benefit from personalised nutritional intervention. The Power of Professional Guidance Whilst the internet is full of generic gut health advice, working with a qualified nutrition professional who understands the complexity of microbiome science can make all the difference. A personalised approach considers your unique bacterial profile, health history, lifestyle factors, and specific symptoms. Supporting Your Gut Health Journey One evidence-based supplement that consistently shows benefits for gut health is high-quality magnesium. Magnesium plays a crucial role in supporting the gut-brain connection and promoting healthy digestive function.Better You Original Magnesium Spray offers excellent bioavailability through transdermal absorption, making it particularly beneficial for those with digestive sensitivities. Simply spray 10 times onto your abdomen before bed and massage in – it’s that simple! Your Next Steps Towards Optimal Gut Health Understanding your unique microbiome is the first step towards transforming your digestive health and overall wellbeing. Rather than guessing which foods and supplements might help, a personalised approach based on scientific assessment can provide the targeted support your gut needs.Ready to discover what your gut is trying to tell you?Our comprehensive Gut Health Course provides you with the knowledge and tools to understand your digestive system, identify your unique triggers, and create a personalised nutrition plan that works specifically for you.This self-paced programme includes: Step-by-step modules covering the gut-brain connection Personalised dietary guidelines and recipes Symptom tracking tools and shopping lists Ongoing support to ensure lasting results Don’t let digestive issues control your life any longer. Join hundreds of others who have transformed their gut health and reclaimed their energy, mood, and overall wellbeing.Enrol in our Gut Health Course today and start your journey towards optimal digestive wellness. Ready to take control of your gut health? Book a personalised consultation with our expert team at 121 Dietitian. With over 30 years of experience in nutrition science, we’ll help you create a targeted plan that works specifically for your unique needs. 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 Book Now
Understanding Fatty Liver Week: Your Liver’s Health in Focus
Fatty Liver Week is an important yearly campaign that aims to educate people about fatty liver disease—a growing health problem affecting millions worldwide. The goal of this event is to raise awareness, encourage early detection, and promote healthy lifestyle changes to prevent liver damage. Many people don’t realize they have fatty liver disease because it often shows no symptoms in the early stages. Fatty Liver Week helps change that by providing information, organizing screenings, and bringing together doctors, patients, and communities to fight this silent but serious condition. Liver health is crucial because the liver plays a key role in filtering toxins, processing nutrients, and supporting digestion. However, fatty liver disease—caused by too much fat buildup in liver cells—is becoming more common due to poor diets, lack of exercise, obesity, and excessive alcohol use. In fact, about 1 in 4 people globally have non-alcoholic fatty liver disease (NAFLD), while others develop alcohol-related liver damage. If ignored, fatty liver disease can lead to severe problems like liver scarring (cirrhosis) or even liver failure. The good news is that early detection and lifestyle changes can often reverse the condition, which is why awareness campaigns like Fatty Liver Week are so important. During Fatty Liver Week, expert dietitians from 121 Dietitian will explain why taking care of your liver is so important. The goal of this awareness campaign is to educate you about how fatty liver disease develops silently and, if left untreated, can lead to serious complications like liver inflammation, cirrhosis (scarring), and even liver failure. 121 Dietitian will not only help you recognise early warning signs of fatty liver disease—such as fatigue, mild discomfort on the right side of the abdomen, or general unease—but will also provide personalized guidance to improve your diet, lifestyle, and physical activity. The purpose of this week is not just to share information but to prepare you for action, so you can keep your liver healthy. With 121 Dietitians, you won’t have to follow a restrictive diet or feel confused—we’ll be with you every step of the way to support your health journey. What is Fatty Liver Disease? Fatty liver disease, known previously as hepatic steatosis, and more recently as Metabolic dysfunction-associated steatotic liver disease (MASLD), is a condition characterised by an excessive buildup of fat in the liver. There are two primary types: non-alcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease (AFLD). MASLD occurs in individuals who consume little to no alcohol and is often linked to metabolic disorders such as obesity and type 2 diabetes. AFLD, on the other hand, results from excessive alcohol consumption, which impairs the liver’s ability to break down fats, leading to fat accumulation. The causes and risk factors of fatty liver disease vary depending on the type. For MASLD, key contributors include obesity, insulin resistance, type 2 diabetes, high cholesterol, and a diet high in processed sugars and unhealthy fats. AFLD is directly caused by chronic alcohol abuse, but poor nutrition can exacerbate liver damage. Additional risk factors for both types include sedentary lifestyles, rapid weight loss, and certain medications. In its early stages, fatty liver disease often presents no noticeable symptoms, making it a “silent” condition. However, as the disease progresses, some individuals may experience fatigue, abdominal discomfort (particularly in the upper right side), unexplained weight loss, or mild jaundice (yellowing of the skin and eyes). Since symptoms are frequently absent or vague, early detection through blood tests or imaging is crucial to prevent complications such as liver inflammation (steatohepatitis), fibrosis, or cirrhosis. Maintaining a healthy weight, limiting alcohol intake, and eating a balanced diet are key preventive measures. The Significance of Fatty Liver Week Fatty Liver Week is an essential awareness campaign dedicated to educating the public about non-alcoholic fatty liver disease (NAFLD) and its more severe form, non-alcoholic steatohepatitis (NASH). These conditions, often linked to obesity, diabetes, and poor lifestyle choices, are becoming increasingly prevalent, yet many people remain unaware of the risks and consequences. The campaign aims to highlight the importance of liver health, promote early detection, and encourage lifestyle modifications to prevent irreversible liver damage. By fostering greater understanding and proactive health management, Fatty Liver Week plays a crucial role in reducing the burden of this silent but potentially deadly disease. Goals of the Awareness Campaign The primary objectives of Fatty Liver Week are to raise public awareness about the causes, risks, and consequences of fatty liver disease, as well as to dispel common misconceptions. The campaign seeks to emphasise that MASLD/NAFLD is not solely caused by alcohol consumption but is heavily influenced by metabolic factors such as poor diet, sedentary habits, and insulin resistance. Additionally, it aims to encourage individuals to assess their risk factors, seek medical advice if necessary, and adopt healthier lifestyles to mitigate the progression of the disease. Another key goal is to advocate for better healthcare policies and resources to support early diagnosis and effective treatment. Key Messages (Prevention, Early Detection, Lifestyle Changes) Fatty Liver Week centres around three key messages: prevention, early detection, and sustainable lifestyle changes. Fatty Liver Week is not just about raising awareness—it’s about taking meaningful action. With the right advice and support from trusted professionals like 121 Dietitian, you can take control of your liver health and make lasting improvements. How Organisations and Health Professionals Participate During Fatty Liver Week, various organisations—including liver health charities, medical institutions, and public health bodies—actively participate by organising educational events, webinars, and community screening programmes to raise awareness about liver health and the importance of early detection. Social media campaigns, informative infographics, and expert-led discussions help to disseminate accurate information to a broad audience. Healthcare professionals such as hepatologists, GPs, and dietitians play a crucial role in this effort. 121 Dietitian is a key contributor to this campaign, offering free consultations, personalized nutrition plans, and expert advice tailored to support liver health and manage fatty liver disease effectively. Their practical approach helps individuals adopt balanced diets, achieve sustainable weight loss, and embrace healthier lifestyles. Collaborative