Latest news with #EmilyLeeming
The Age
14 hours ago
- Health
- The Age
Drinking coffee linked to better ageing in women, new study finds
Along with the immediate sharpening many experience after drinking coffee, caffeine consumption has been found in multiple studies to enhance brain function, particularly short-term or 'working memory'. According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness. Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain. Loading These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's. Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'. 2. It contains good bacteria that boost your gut health The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish. Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health. Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk. There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'. 3. Coffee drinkers have improved heart health, studies show A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease. According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
Sydney Morning Herald
14 hours ago
- Health
- Sydney Morning Herald
Drinking coffee linked to better ageing in women, new study finds
Along with the immediate sharpening many experience after drinking coffee, caffeine consumption has been found in multiple studies to enhance brain function, particularly short-term or 'working memory'. According to an analysis published in Neuroscience & Biobehavioural Reviews, 'the scientific consensus regarding basic cognitive functions is that caffeine in doses from 32 to 300 mg enhances fundamental aspects of cognitive performance, such as attention, vigilance, and reaction time'. This is thought to be due to caffeine blocking the adenosine receptors in the brain, which temporarily heightens memory and alertness. Coffee is also rich in polyphenols, 'a group of antioxidants and particularly chlorogenic acids (naturally occurring compounds that appear in plants such as coffee and tea) that are linked to many brain health benefits,' says Dr Emily Leeming, a nutritionist and author of Genius Gut: The Life-Changing Science of Eating for Your Second Brain. Loading These polyphenols are believed to be protective against Alzheimer's, the most common form of dementia. A 2023 meta-analysis published by scientists at Inje University in South Korea highlighted that for those who drank fewer than four cups a day, polyphenols 'may contribute to the prevention of neurodegeneration and cognitive decline'. Caffeine has also been shown to reduce amyloid-beta production and tau phosphorylation – key pathological hallmarks of Alzheimer's. Dr Gill Livingston, professor in psychiatry of older people at University College London, says that of the studies undertaken to date, 'the jury is still out but [caffeine] does not seem to harm you'. 2. It contains good bacteria that boost your gut health The polyphenols in coffee also act as 'potential prebiotics for your gut microbes,' Leeming says, boosting their growth and motility, and creating favourable conditions for other good bacteria to flourish. Research from ZOE, the nutrition app, found that coffee had the strongest food-microbiome association of 150 consumables they surveyed. Coffee drinkers had six to eight times more L. asaccharolyticus in their microbiome – a bacteria which also led to increased levels of hippurate, a key marker of metabolic and gut health. Leeming also points out that while much has been made of the potential upsides of coffee drinking, caffeine can be deleterious for our health if consumed too late in the day. She advises drinking it no later than noon, 'as caffeine floats around in our bloodstream long after the buzz has worn off, and can lead to a lower quality of sleep, even for those who have no problem getting to sleep after an evening espresso'. Poor sleep has repeatedly been found to increase mortality risk. There are concerns too that, as a high-caffeine diet increases the amount of calcium lost via urine, bone density could diminish if enough replacement calcium is not consumed. The Royal Osteoporosis Society advises that, 'if your calcium intake is low, or you have other risk factors for osteoporosis, aim to have no more than four cups of coffee a day'. 3. Coffee drinkers have improved heart health, studies show A study by Queen Mary University of London and the Budapest Semmelweis University in 2022 found that up to three cups of coffee a day had a protective effect on heart health, and led to a reduction in overall mortality rate and risk of stroke. Research published in the European Heart Journal in January, meanwhile, showed that morning coffee consumption was associated with improved heart health. Compared to non-coffee drinkers, those who consumed theirs in the morning were 16 per cent less likely to die of any cause, and 31 per cent less likely to die of cardiovascular disease. According to Tracy Parker, a senior dietitian at the British Heart Foundation, 'research shows that drinking moderate amounts of caffeine – up to four or five cups of coffee a day – doesn't seem to have a negative impact on the heart and should be fine for most people.' But she warns that excessive consumption (above the recommended 400mg daily), 'can lead to temporary increases in blood pressure and heart rate, as well as side effects like palpitations, anxiety, nausea and headaches.' Leeming also adds that 'not everyone reacts well to coffee. It can cause jitters, or digestive issues in some people.'
The Guardian
26-05-2025
- Health
- The Guardian
Is it true that … detox diets flush toxins out of your body?
After a boozy weekend or a takeaway-heavy week, it's tempting to believe that a 'detox diet', like a juice cleanse, might undo the damage. But is that how our bodies actually work? According to Dr Emily Leeming, a dietitian at King's College London, the answer is: no. 'Your body has a natural built-in detox system that helps eliminate potentially harmful molecules and waste products,' she says. 'You don't need a special diet.' She adds that 'toxins' has become a 'scary term' but it's normal for your body to process these kinds of molecules. Your liver filters out unwanted substances from your blood, such as alcohol and its by-products, and excess fats; your kidneys flush out waste through urine. Meanwhile, your gut microbes play a supporting role, helping to break down certain compounds in food and drink, and binding potentially harmful molecules together so they can be excreted. If our internal detox system works just fine on its own, why has there long been an obsession with juice cleanses? 'It feels a bit puritanical,' says Leeming, 'and it's counter-intuitive. Your detox organs actually need energy and nutrients to function well. By dieting, you're not aiding those organs, you're depriving them of their energy source.' Take the impact of a juice cleanse, for example: 'You're not getting enough protein. You're not eating balanced meals. You'll probably feel incredibly hungry, and not sleep well.' Doing it for a few days probably won't do long-term harm, she adds, 'but it's a lot of suffering for little or no gain'. Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion Instead of a punishing cleanse, she says, if you feel as though your body's in need of a 'detox', you're better off feeding it well. A key player here is fibre: the nutrients found in legumes and wholegrains help the gut trap and eliminate unwanted compounds. 'Hydration is important too,' she adds.
The Guardian
12-05-2025
- Health
- The Guardian
Is it true that … ginger shots boost immunity?
Do you find yourself buying tiny bottles of fiery gloop at the first signs of a cold? You're not alone. Ginger shots have become a trend in recent years, thanks to the perception that they're good for immunity. But are they? Dr Emily Leeming, a dietitian at King's College London, says it's unlikely they are a miracle cure. She says there has been only a small amount of research that shows that gingerol extracts, the active polyphenols in ginger, may help lower some markers of inflammation (an immune response), but the evidence is pretty weak. 'I could only find a limited number of studies with very small numbers of participants, published in low-quality journals, and they tend to use concentrated extracts of the active component ginger, rather than fresh juice like that in stores,' says Leeming. With the juices she wonders: 'Is that active component in large enough quantities? Is it staying active? Is the juice being stored for a long time? Is it heat-treated?' Sign up to Inside Saturday The only way to get a look behind the scenes of the Saturday magazine. Sign up to get the inside story from our top writers as well as all the must-read articles and columns, delivered to your inbox every weekend. after newsletter promotion She flags one small, medium-quality study, in particular, that focused on people in extreme circumstances: male endurance runners on a treadmill, who were given dried ginger in about the same quantity as you would get in a juice shot v placebos. 'They did find that there were lower levels of post-exercise inflammation, but these findings might not be the same for inflammation in disease, for example, or for people who aren't extreme athletes.' Most importantly, with inflammation, Leeming says: 'No one food is going to be a quick fix for your immune system.' Inflammation can only be lowered by having a consistent, healthy, balanced diet, exercising, getting a good night's sleep and managing stress levels. A daily ginger shot might contribute to this slightly, but there are easier, cheaper ways to have a more proven impact on your immunity. 'If you want to take ginger shots, there's no harm to it, and there might be a slight benefit,' she adds. 'But maybe it's better to spend that money on some wholefoods, like berries or cooked grains, that are going to help you keep your fibre up and feed your gut microbiome, which acts to support your immune system.'
Telegraph
05-03-2025
- Health
- Telegraph
The easy way to check your gut health (for free)
There's no doubt that gut health is important. Having a diverse range of bugs, or microbes, living in our small and large bowel has been linked to a lower risk of heart disease, Type 2 diabetes and even arthritis. This explains why the gut health market is booming – valued at more than £40 billion globally – and there's been an explosion of gut friendly foods and supplements which now sprawl across supermarket shelves, as well as costly tests promising to report back on the health of your gut. But there's a simple way you can check in on your gut health at home, for free – providing you have a tin of sweetcorn in your cupboard – and that's by testing your gut transit time. 'Gut transit time is the time it takes for food to move through your digestive system, from when you eat it to when it exits as poo,' explains Dr Emily Leeming, a microbiome scientist, dietitian and author of Genius Gut. 'It's a useful simple way to understand how well your gut is working.' A faster or slower transit time can influence which microbes thrive in your gut and and affect what molecules they make and whether these help or hinder your health. In a study that Dr Leeming co-authored, a healthy gut transit time was linked to having diverse gut microbes and it was a more accurate indicator of general health than stool consistency or frequency. Here's how to test yours. How to do the sweetcorn test Firstly, avoid eating any sweetcorn for a week or two, to make sure your gut is clear of the vegetable. Then, eat a portion of it – around three heaped tablespoons, one whole cob or two half cobs. 'Note the time you ate it, making sure not to chew the kernels too much so you can spot them later,' Dr Leeming recommends. 'Then, keep an eye on your poo over the next few days and note when you first see the corn again.' The time between eating the sweetcorn and seeing it in your stool is your gut transit time. There isn't a single sweet spot that is considered healthy gut transit time but the average is around 24 hours and falling within 14 to 58 hours is considered healthy, Dr Leeming says. 'It is important to note that it is not a perfect measurement,' notes Nick Ilott, a senior researcher and lead bioinformatician for The Oxford Centre for Microbiome Studies. 'So if it takes two days then your gut transit time is unlikely to be exactly two days – but it is an indication.' If you don't like sweetcorn, another way of doing this test is to bake something, such as muffins, and include blue dye in the mixture. Later, you should be able to spot it in your stool. What your result means Four hours If the time between eating sweetcorn and seeing it in your stool is just four hours, this is a very fast and short transit time and likely means you have diarrhoea, Dr Leeming explains. 'This could mean your body isn't absorbing nutrients properly, and that you have an imbalanced gut microbiome,' she says. You may also be suffering from some unpleasant gut symptoms, such as bloating and discomfort, caused by your microbes producing gases because of a lack of nutrients, Ilott says. 'If transit time is fast (four to 12 hours) then you may risk becoming dehydrated,' he notes. Your gut transit time can fluctuate based on what you've eaten, Dr Leeming adds. Also, a fast gut transit time can be caused by anxiety, inflammatory bowel disease or irritable bowel syndrome. 'You should always check with your doctor if you are experiencing any gut symptoms that you feel are abnormal,' Ilott says. 24 hours 'This is within the healthy range,' Dr Leeming explains. Her study linked healthy gut transit times with better overall health, healthier responses to food and less visceral fat (the type that sits deep within the belly and increases the risk of heart disease and stroke). 'You likely are eating a healthy amount of fibre, and your gut microbiome tends to be healthier than those with a very short fast transit time, or a longer transit time of above 58 hours,' she adds. 58 hours If it is 58 hours or more before sweetcorn appears in your stool, it means that you have a long, slow gut transit time, Dr Leeming says. 'This means that you are more likely to have a less healthy gut microbiome,' she notes. 'That could be because the gut bacteria aren't getting enough of their favourite food, ie fibre, delivered to them often enough, and may mean that they then produce less healthy molecules.' If fibre isn't reaching the gut often or quickly enough, microbes start feasting on protein instead, which can lead to bloating and inflammation. Dr Leeming and colleagues also found that longer transit times were linked to having a less healthy gut microbiome and having more visceral fat build up around the organs. How to improve your gut transit time Whether your gut transit time is on the short or long side, eating more fibre is likely the answer, Dr Leeming says. 'Fibre acts to slow down fast transit times, and also speed up those that are too slow,' she explains. 'Only 7 per cent of people in the UK are eating the recommended amount of 30g of fibre a day,' Dr Leeming says. In fact, the average intake is just 18g. Beans, whole grains, nuts and seeds are some of the most dense sources of fibre and there's also plenty of it in vegetables and fruit. To increase your intake, 'swap your bread for a pumpernickel rye bread, that contains 7g of fibre a slice, and snack on a handful of nuts and seeds a day,' Dr Leeming suggests.
