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
Aspartame: Insights from a Specialist Dietitian
Aspartame what is all the fuss about? As a dietitian with over two and a half decades of experience, I have always prioritized the well-being of my clients and promoted a balanced, healthy diet for each individuals needs, health, likes and dislikes etc. Throughout my career, I have encountered numerous questions about artificial sweeteners, particularly aspartame. In this blog, I would like to share my perspective on aspartame and explain why I prefer to steer clear of artificial sweeteners. What is Aspartame? Aspartame is an artificial sweetener that has been widely used as a sugar substitute in various food and beverage products. It is found in many sugar-free or “diet” options, such as soft drinks, chewing gum, and desserts. Aspartame is a synthetic substance that combines two ingredients: 1. Aspartic acid. This is a nonessential amino acid that occurs naturally in the human body and in food. Amino acids are the building blocks of protein in the body. The body uses aspartic acid to create hormones and to support normal function of the nervous system. Dietary sources include meat, fish, eggs, soybeans, and peanuts. 2. Phenylalanine. This is an essential amino acid that’s naturally present in most protein sources, but the body doesn’t produce it naturally. Humans have to get it from food. The body uses it to make proteins, brain chemicals, and hormones. Sources include lean meats, dairy products, nuts, and seeds. Combining these two ingredients creates a product that is about 200 times as sweet as regular sugar. A small amount can make food taste very sweet. It also provides very few calories. While aspartame is approved for use by regulatory authorities in many countries, its safety and health effects have been a topic of debate and scrutiny. The World Health Organization (WHO) has recently issued a new guideline regarding non-sugar sweeteners (NSS). According to this guideline, the use of NSS is not recommended for weight management or as a means to lower the risk of noncommunicable diseases (NCDs). Based on a thorough review of the available evidence, it has been found that (NSS) do not offer any long-term benefits when it comes to reducing body fat in both adults and children. The review’s findings indicate that prolonged use of NSS may have unintended consequences, including a higher likelihood of developing type 2 diabetes, cardiovascular diseases, and increased mortality rates among adults. Replacing free sugars with non-sugar sweeteners (NSS) may not be effective in achieving long-term weight control. According to Francesco Branca, WHO Director for Nutrition and Food Safety, it is important for individuals to explore alternative methods of reducing their consumption of free sugars. This can include opting for food options that naturally contain sugars, such as fruits, or choosing unsweetened food and beverages. Non-nutritive sweeteners (NSS) are not considered necessary for a balanced diet and do not contribute any significant nutritional value. It is recommended that individuals reduce their overall intake of sweeteners from an early age in order to enhance their overall health and well-being. (WHO 2023) Why I suggest avoidance of Aspartame and others Conclusion: After practicing as a dietitian for 26 years, I have witnessed time and time again patents coming to me with the highest intakes of artificial sweeteners struggling the most with their diet, weight, physical and mental health. Once they start to follow one of my programmes these problems are quickly resolved. (if interested do check out my google and facebook reviews) I am glad I have not wavered when others have challenged me and I have stood by my decision to not recommend artificial sweeteners, including aspartame. While aspartame may be deemed safe for consumption within approved limits, why risk it. We need more ‘high’-quality research to further assess these relationships. I will continue to educate people to prioritize a whole-food, nutrient-dense approach to healthy eating. By choosing natural alternatives and educating clients about the importance of mindful eating and moderation, I believe we can foster a healthier relationship with food that supports long-term well-being. So, what to do next or for anything else.. If you are needing help with your diet and health or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat to assist your mental health or your gut symptoms and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. 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 If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
The Negative Impact of Ultra-Processed Foods on Your Health
Ultra-processed foods and what you need to know. In today’s fast-paced world, convenience often takes precedence over nutrition and that happens to us all. Unfortunaltey ultra-processed foods have become a staple in many people’s diets, offering quick and easy solutions for busy lifestyles. These foods can have detrimental effects on our health and well-being. As a dietitian with 26 years of experience, I have witnessed the growing consumption of ultra-processed foods and its impact on individuals. In this blog, we will explore the negatives of ultra-processed foods and understand why they should be minimized in our diets. Ultra-Processed foods – what are they? The NOVA food classification system, developed by researchers from University of São Paulo in Brazil, is where the phrase ‘ultra-processed foods’ originates from. The food products are classified into four groups depending on the extent of processing they have undergone during their manufacturing: Unprocessed or minimally processed foods are those that have undergone minimal or no alteration and contain no added ingredients. This includes fruits, vegetables, milk, fish, pulses, eggs, nuts and seeds in their natural state. 2. Processed ingredients Processed ingredients are used to enhance the flavour of certain foods, such as salt, sugar and oils. These ingredients are usually not consumed by themselves, but rather combined with other foods for added flavour. 3. Processed foods Processed foods are food items which are derived from groups 1 and 2, and modified in a way that one can replicate at home. Examples of such foods include making jams, pickles, canned fruits, veggies, making breads, cheeses. 4. Ultra-Processed foods Ultra-processed foods usually contain more than five components and ingredients that aren’t common in home cooking. These can include preservatives, emulsifiers, sweeteners, synthetic colours & flavours. Due to their additives, these food items are able to maintain their shelf life for an extended period of time. Examples of Ultra-Processed Foods Ultra-processed foods include ham, sausages, frozen waffles, nuggets, crisps, pizza, mass-produced bread, breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soups, icecreams and frozen desserts Unprocessed or minimally processed foods Fruit, vegetables, eggs, meat and grains. Processed culinary ingredients Sugar, salt, butter, lard, oils, vinegar Processed foods Freshly made, unpackaged bread, tinned fruits and vegetables, salted nuts, ham, bacon, tinned fish and cheese So why worry about Ultra-Processed Foods? Research on Ultra-Processed Foods Studies from the University of Sao Paulo in Brazil have found that excessive UPF intake (more than 56.8 per cent of the diet) increases the risk of type 2 diabetes, cardiovascular disease and cancer. In 2019, a study published in The BMJ found that people who ate a lot of UPFs (more than four servings a day) were at a 62 per cent greater risk of premature death from all causes than those with a low consumption. For each individual serving of UPF, the risk of death increased by 18 per cent. Conclusion While ultra-processed foods offer convenience and ease, it is important to recognize their negative impact on our health. As a dietitian, I encourage individuals to prioritize whole, minimally processed foods in their diets. By focusing on fresh fruits, vegetables, lean proteins, whole grains, and healthy fats, we can optimize our nutrient intake, support overall well-being, and reduce the risk of chronic diseases. Remember, small changes in our dietary choices can have a significant impact on our health in the long run. So, what to do next or for anything else.. If you are needing help with your diet and health, wanting to reduce Ultra Processed foods in your diet or anything else… we can assist you with this. Maybe you wish to change your eating habits, stop tracking or need help optimising the foods you eat and are not sure what programme to select, please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. 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 If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
What You Need to Know About Probiotics and Their Health Benefits
What are Probiotics and What Makes them so Beneficial? As we are still in the awareness month of gut health I felt it may be helpful to focus on an area that many people want to know more about for improving their gut; Probiotics. Probiotics have been around since ancient times when cheese and fermented products were popular among the Greeks and Romans. They even encouraged each other to consume these for the potential health benefits. The word “probiotic” comes from the Greek word for “for life.” Jump to 1905, a Bulgarian physician and microbiologist Stamen Grigorov identified the first recorded probiotic, Lactobacillus bulgaricus, in Bulgarian yoghurt. This discovery was groundbreaking and has led to further research into the potential of probiotics for many years. Today, probiotics are widely used in healthcare and nutrition as a natural way to improve digestive health and overall well-being. So what are they? Probiotics are live microorganisms that have been researched and proven to provide health benefits when consumed from suitable sources in adequate amounts. They are commonly found naturally in food sources often fermented such as yoghurt, miso, tempeh, sauerkraut and cheeses. In recent years this can also be taken as a supplement and due to modern manufacturing a mass market of choice has “mushroomed” onto the probiotic shelves. Probiotics work by introducing beneficial bacteria into the gut microbiome which helps to maintain a healthy balance of microorganisms. This balance is important for proper digestion, nutrient absorption, and immune system functioning. Research has shown that probiotics can help to reduce inflammation, improve digestive health, and boost the immune system. Additionally, probiotics may also help to reduce symptoms of certain diseases such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). Exploring the Different Sources of Probiotics and How to Properly Integrate Them Into Your Diet We know probiotics are found naturally in certain foods, such as yoghurt, sauerkraut and miso. But as mentioned they can also be taken as supplements in the form of liquids, pills or powders and even research has been carried out intranasally. I can’t cover them all as you would be really bored still reading in a few hours time! Suffice to say there are so many to choose from I often wonder is this more to do with confusing the consumer and encouraging them to keep buying new ones, and thus clever marketing, more money spent from repeat purchases. I really hope it is that we are just really lucky that the manufacturers are improving therapeutic doses, strains and delivery methods for all ages and stages of life. Most common types of probiotics Lactobacillus (Lactobacillus acidophilus) – This strain helps maintain a healthy balance between good and bad bacteria in your intestines. It’s also thought to help prevent diarrhoea caused by antibiotics.Bifidobacterium (Bifidobacterium lactis) – This strain helps improve lactose intolerance, boost immunity, reduce inflammation throughout the body (including in joints), help regulate blood sugar levels after eating carbohydrates like bread and pastas–and even reduce symptoms associated with irritable bowel syndrome (IBS). Just because they are common and frequently recommended in health food stores they are not always the best choice for many. Probiotics for Specific Conditions Probiotics are a good choice for anyone who wants to improve their health. They can help with digestion, immune function and even weight loss. But there are some specific conditions where probiotics are useful: Irritable Bowel Syndrome (IBS). This condition affects the colon or large intestine. It causes abdominal pain and bloating that may be accompanied by diarrhoea or constipation. Many people with IBS also experience gas and other symptoms like nausea or vomiting after eating certain foods. Studies have shown that taking certain probiotics while addressing the diet can help relieve these symptoms because they help balance out the bacteria in your gut–a process called “gut dysbiosis.” Our gut health programmes are uniquely designed for each individual to ensure probiotics are selected based on your specific requirements. Diabetes Type 2 prevention/treatment: Research has shown that taking certain strains of Lactobacillus rhamnosus GG (LGG) over time can reduce blood sugar levels in people who have prediabetes or type 2 diabetes mellitus (DM2). In one study published in Diabetes Care journal found that supplementing with LGG lowered fasting blood glucose levels by almost 10 percent compared to those taking placebo pills over six weeks period. Weight loss: Another study published in Obesity Reviews journal found supplementing with Bifidobacterium longum subspecies infantis helped reduce body fat percentage while increasing lean muscle mass. A snapshot of thousands of probiotics available. What Are Some Potential Side Effects or Risks Associated With Taking Probiotics? While the potential benefits of probiotics are well-known, there are also potential risks associated with taking them. These risks could include allergic reactions, interactions with medications, and changes in the balance of good and bad bacteria in your gut. Certain people may be at higher risk for adverse events due to various conditions. These include people with immunodeficiency, short bowel syndrome, central venous catheters, cardiac valve disease, and premature infants. These individuals may be more vulnerable to certain infections or other medical issues that can result from their medical condition. It is important to understand these risks before taking probiotics so that you can make an informed decision about whether or not to take them and discuss any potential risks with your healthcare provider. I think it is important to point out here that if your gut is doing as it should you have no unpleasant GI or health issues then leave it to get on doing what it does best and don’t interfere! Prebiotics and Synbiotics You may have heard of Prebiotics and synbiotics. These are dietary supplements that help to promote the growth of beneficial bacteria by providing food for the probiotic organisms, thus encouraging them to multiply.Prebiotics are non-digestible fibres that pass through your digestive system unchanged, but they act as fertilizer for probiotic bacteria in your intestines. They’re found naturally in foods like bananas, onions and
Stevia: A Sweet and Healthy Alternative to Sugar
Stevia Do you have a sweet tooth but worry about the negative health effects of sugar? You’re not alone. Many people are looking for healthier alternatives to sugar, and one of the most popular options is Stevia. Stevia is a natural sweetener that has been used for centuries by indigenous people in South America. In recent years, it has gained popularity as a sugar substitute due to its many health benefits. In this article, we’ll explore what Stevia is, how it’s used, and the benefits it offers. What is Stevia? Stevia is a natural sweetener derived from the leaves of the Stevia rebaudiana plant. This plant is native to Paraguay and Brazil and has been used for centuries by indigenous people in these areas to sweeten tea and other foods. Stevia is a non-caloric sweetener that is 200-300 times sweeter than sugar, so a little goes a long way. It has a slightly different taste than sugar, but many people find it to be a pleasant and satisfying alternative. Steviol glycosides, don’t add calories or have an impact on blood glucose when ingested. Once they reach the colon, gut bacteria use the glucose molecules as fuel. This makes steviol glycosides an ideal choice for diabetics and those looking to reduce their calorie intake without sacrificing sweetness. Types of Stevia There are three main forms of stevia available on the market: liquid stevia extract, powdered stevia extract, and even whole stevia leaves. Each form has its own unique flavour and sweetness profile, making them ideal for different recipes and drinks. Additionally, each form has different levels of sweetness and health benefits, making them great options for those looking for a natural healthier alternative to sugar. How is Stevia used? Stevia can be used in many different ways as a sugar substitute. Here are some popular options: Benefits of Stevia: Cons of Stevia: FAQs: Q: Is Stevia safe? Yes, Stevia is considered safe for most people. It has been approved as a food additive in many countries. Q: Is Stevia suitable for baking? Yes, Stevia can be used in baking. However, as Stevia does not have the same chemical properties as sugar, some adjustments may need to be made to the recipe. Q: Does Stevia have any side effects? In general, Stevia is considered safe and has no significant side effects. However, some people may experience mild gastrointestinal symptoms such as bloating or gas if using the store-bought versions. Conclusion: Stevia is a natural sweetener that offers a healthy and versatile alternative to sugar. It’s low in calories, has antioxidant properties, and may even help lower blood sugar and blood pressure. With its many benefits, it is certainly another option for you to consider in your wide and varied diet. There are many to choose from, here at 121 Dietitian we have found that NKD Living Stevia and Erythritol a good option to start with for flavour and ease of use. Do let us know if you have one you enjoy. 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 If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
Waist Hip Ratio Measurement are you familiar with this?
Waist Hip Ratio. I released a recent blog highlighting the positives and negatives of the BMI calculation and wanted to follow up on this with another measurement that you may find useful. Just to recap, BMI (Body Mass Index) is a well-known measurement that checks weight against height to select a number that you then can plot in a range for health. You can check yours here on our BMI calculator. This unfortunately in some circumstances can be misleading, and my BMI blog covers this in more detail. One example is if you have a high muscle mass, you may see your BMI number to be ‘overweight’.. What to use instead of BMI? The measurement that is now recommended as standard by the British Diabetes Association is the Waist : Hip Ratio This is a simple and quick-to-do measurement that just requires a tape measure. The tape measure below is designed to assist you to be more accurate as it holds the tape in place as required so you can record your numbers.. How to take your own Waist-Hip Ratio Start with the tape around your tummy, this should be the smallest part of the waist. Record this number. Next, drop the tape down around the hips, you need to measure the widest point across your bottom. Take down this number. Next, you need to divide the waist measurement by the hip measurement this will give you another number called the ratio. You use this number to check against the guidelines below. Waist Hip Ratio Guidelines The following are the recommended parameters: What does the Waist Hip Ratio number show? In simple terms the nearer this ratio you have recorded is to 1, the more likely you are to be insulin resistant and at risk of developing Type-2-Diabetes. If you have a high waist-hip ratio you may notice you have more of an ‘apple’ body shape. This body shape means you are carrying excess abdominal fat. Why does this matter? Health risks rise significantly with increased abdominal fat as many of our vital organs like your liver and pancreas are located here, if these organs are restricted by excess fat they are put under extra pressure. What can you do to lower your Waist Hip Ratio? Thankfully you can assist your waist-hip ratio by taking action in several ways. What to do next about your Waist Hip Ratio or anything else.. If you are unsure of how to increase or decrease your weight, change your eating habits or need help optimising the foods you eat and are not sure what programme to select please do contact us. We would love to help you or your family and friends with any nutrition-related queries big or small. 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 If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
