Latest news with #EmmaDerbyshire
The Sun
27-04-2025
- Health
- The Sun
From burping after dinner to snoozing your alarm – the 5 signs of ‘secret stress' that could shorten your lifespan
WE all know that prolonged stress isn't good for our mental or physical health. And most of us can probably recognise some of the telltale warning signs that rear their ugly head when the pressure starts to mount. 6 Headaches, muscle tension, stomach problems and sleepless nights - sound familiar, right? While all important red flags, there are other, less obvious stress symptoms to be aware of. Maria-Teresa Daher-Cusack, an organisational health psychologist at Health Assured, tells Sun on Sunday Health: 'We often associate stress with things that may be glaringly obvious, such as shouting or being short tempered, but stress can be silent and unassuming. ''Silent' or 'quiet' stress occurs when people internalise their stress rather than opening up or trying to take the steps to address what's causing it.' Stress is our natural response to threats. Our body releases a floodgate of hormones, such as adrenaline and cortisol, which puts us into what's known as 'fight or flight' mode. This process triggers classic signs of stress - like sweaty palms and a racing heart - while diverting attention away from key areas of the body, such as the digestive, immune and reproductive system. But the hormonal cascade can initiate other symptoms we may not necessarily link to stress. Whether we snap more than usual or find it hard to concentrate, it's vital to learn how to tune into our bodies so that the signals don't go unnoticed. Not only can stress increase our risk of flu, depression, heart issues and stroke, it can shorten our life expectancy by almost three years, according to research by the National Institute of Health and Welfare. April is Stress Awareness Month and the perfect time to reset sky-high levels so we feel more able to manage day-to-day life. So from unrelenting jaw pain to incessant acid reflux, here are some of the most overlooked signs of stress - and expert tips to help combat each one... BURPING 6 STRESS can have a knock-on effect on digestion, and you might notice you go to the loo more (or the opposite), when you're feeling under the cosh. But burping after eating - a symptom of acid reflux - is another key sign you may not have linked to your angst. Acid reflux is when stomach acid flows up towards the throat, triggering heartburn, chest pain and a sour aftertaste. Rethinking your eating habits can help to minimise this frustrating affliction. 'Eat smaller, more frequent meals, and remain upright after eating,' says public health nutritionist Dr Emma Derbyshire. 'It's also worth steering clear of triggers such as alcohol, caffeine, fatty foods, spicy foods and citrus, along with staying well-hydrated.' STRESS can do everything from increase our risk of heart issues and stroke to lower our chances of getting pregnant. It can also make us more susceptible to illness, and can even shorten our life expectancy by almost three years. But there are some simple ways to combat everyday stress. Yetunde Bankole, head of mental health and wellbeing at Vitality, recommends: Moving your body - exercising reduces stress hormones and triggers the release of mood-boosting endorphins, while providing an outlet to burn off pent up energy. Mindfulness - deep breathing and meditation physically calm the body and clear the mind by soothing the nervous system and lowering the heart rate. Reframing your thoughts - recognise your thoughts in the moment, acknowledge them with kindness, and don't feel guilty. Taking a break - step away from whatever you're doing for a few minutes to grab some water or fresh air, and return with a new perspective. Connection - a good support network of colleagues, friends and family can ease your troubles and help you see things in a different way. A SORE JAW 6 PENT up energy has to go somewhere when you're stressed. If you're suffering from chronic jaw pain, a trip to the doctor rather than the dentist might be in order, because a tightness in the area probably doesn't have anything to do with the state of your gnashers. Grinding your teeth when you sleep is an overlooked symptom of stress caused by muscle tension. 'Stress can lead to teeth clenching, grinding and temporomandibular joint disorder, when the jaw joint becomes misaligned,' says GP Dr Nisa Aslam. Applying a cold compress coupled with regular jaw stretches can help to alleviate pain. It's also worth avoiding chewy foods in favour of softer textures and soups. HITTING SNOOZE IF you can't wake up without hitting the snooze button, find it hard to muster up the energy for simple tasks, and your eyelids constantly feel droopy, you may be suffering from a stress-related nutritional deficiency. Stress can deplete levels of iron, which can make you feel more tired, according to research by Brown University. As well as fatigue, watch out for pale skin, dizziness and shortness of breath. Dr Derbyshire says strive to eat a balanced diet containing iron-rich red meat, liver, dark green leafy vegetables, dried apricots and wholegrains. It's also important to include extra vitamin C as it helps to increase iron absorption from plant-based sources, she adds. If you think you might be at risk of low iron, speak to your GP about getting tested. BEING BUNGED UP TRAPPED wind isn't just a side effect of eating too many beans. This embarrassing and uncomfortable ailment can be brought on by stress. 'Stress can affect the length of time it takes food to pass through the gut and it can speed it up or slow it down,' says Dr Derbyshire. 'This can cause excessive fermentation, more gas and feelings of being 'bunged up' in the gut.' A targeted probiotic supplement can help to tackle trapped wind, specifically the strains bifidobacterium longum 1714 and 3562 (found in PrecisionBiotics Alflorex Dual Action, £29.99) which have been shown to reduce gas and abdominal pain. EYE TWITCHES WHEN it comes to bizarre stress symptoms, flinching eyes and cheek spasms are up there on the list. 'Facial tension can cause the muscles to contract involuntarily, leading to twitches or spasms,' Dr Aslam says. 'The 'fight or flight' response can also overactivate the nervous system and again induce facial spasms.' Magnesium-rich foods can help to reduce muscle tension as the mineral works as a nervous system relaxant, she adds. Almonds, quinoa, spinach and kale are all good sources.
BBC News
09-04-2025
- Health
- BBC News
Choline: The underappreciated nutrient that's vital for our brains
The compound has been linked to improved cognitive performance and reduced anxiety – but are you getting enough of it? You may not have heard of choline before, but studies show that it's crucial for our health, at various stages of life. Choline is neither a vitamin or a mineral – it's an organic compound that's vital to the healthy functioning of the human nervous system. Now there's emerging evidence that consuming more choline can have a wide range of powerful effects, from improving cognitive performance to protecting against neurodevelopmental disorders, including attention-deficit/hyperactivity disorder (ADHD) and dyslexia. The nutrient also seems to play a significant role in human neurodevelopment. In one study, babies who whose mothers took choline supplements during pregnancy gave birth to infants with higher information processing speeds – a measure of healthy cognitive functioning. Scientists say that choline is a wonder-nutrient, but that it has been hugely overlooked. So, where does choline come from – and are you getting enough of it? A crucial nutrient Every cell in our body contains choline, says Xinyin Jiang, professor of health and nutrition sciences at Brooklyn College in New York, US. Choline is an "essential" nutrient, which means we need it for our health, but our bodies don't produce enough on their own. Instead, we need to get some of it from our diets. In this sense, it's similar to omega 3 fatty acids, although it's actually closely associated with B vitamins, says Emma Derbyshire, science writer and founder and CEO of the consultancy Nutritional Insight. Choline can be found mostly in animal-based foods, including beef, eggs, fish, chicken and milk, but it's also in peanuts, kidney beans, mushrooms and cruciferous vegetables such as broccoli – although animal foods tend to contain more choline than plant-based sources. We need choline for numerous functions in our bodies, including liver function. Not having enough can cause a number of problems. "Choline helps fat transport out of the liver, and when a person is deficient, they can get a fatty liver," says Jiang. Choline also helps the body to synthesise phospholipids, which are the main component of the cell membranes in our bodies. Being deficient in the nutrient can affect the expression of genes involved in the process of our cells multiplying. During the development of a foetus, choline deficiency can be particularly harmful because it inhibits cell proliferation in the brain. Choline's role in the brain is crucial – in fact it's primarily a "brain nutrient", says Derbyshire. It's needed for our bodies to produce the neurotransmitter acetylcholine, which is a chemical that carries messages from your brain to your body through nerve cells. Acetylcholine plays a major role in brain nerve cells, which are needed for our memory, thinking and learning. In one study involving almost 1,400 people aged 36 to 83, researchers found that people with a higher choline intake tended to have better memories, and that choline intake during midlife may help to protect our brains. Choline is commonly included as an ingredient in supplements taken as "nootropics" – a diverse group of substances which some people believe can enhance learning and memory. On the other hand, choline deficiency has also been associated with neurodegenerative disorders such as Alzheimer's and Parkinson's disease. Another way choline may affect the brain is our mental health. One study found that higher intake of choline was associated with lower levels of anxiety. In another study, having a higher dietary intake of choline was linked to a lower risk of depression. Having an adequate choline intake can also come with a number of other benefits. A higher dietary intake of this nutrient . Separately, research in mice has found that choline can help to lower the levels of homocysteine, an amino acid which can increase the risk of heart disease. High levels of homocysteine can also be linked to osteoporosis, and research has found that people with higher choline intakes from their diets tend to have a higher bone density – an indicator of strong, healthy bones with a lower risk of being fractured. "Choline can potentially have an effect against bone loss," says Øyen Jannike, a researcher at the Institute of Marine Research in Norway, who has studied the link between choline and bone health. This may partly be because of homocysteine, she says, but also because choline is an essential structure in our cell membranes. The first 1000 days It's well established that a child's first two years are critical for their development, and that the mother's diet during pregnancy and breastfeeding has an integral influence on this. Studies show that choline is vitally important for a baby's development in the womb. In fact, babies are born with three times as much choline as their mothers, which Derbyshire says shows how important it is at this stage of life. Several studies have found that the supply of choline in the womb correlates to the cognitive outcome of the baby, and its benefits may continue for years as the child develops. In one study, pregnant women who had the highest dietary choline intake during the second trimester of pregnancy (from week 13 to week 28) went on to have children who scored higher on a test of short- and long-term memory at the age of seven. Some research even suggests insufficient choline intake when a woman is pregnant could be linked ADHD behaviours in their offspring. "We're seeing a lot more ADHD and dyslexia in schools, and some is genetic, but it's also possible that, in utero, they're not getting key nutrients," Derbyshire says. "These very subtle neurodevelopment changes are occurring and impacting them later on. We're treating the aftermath now." Jiang has studied the relationship between the supply of choline during pregnancy and breastfeeding, and brain development. "In animal findings, when the mum has more choline, the cognitive development of their offspring is better," she says. "We're starting to find similar results in human studies, although, not exactly the same." Feeding the brain A 2020 review of 38 animal and 16 human studies concluded that choline supplementation helps brain development. However, only animal studies currently show a strong link between choline and improved cognitive function. The paper doesn't define the ideal amount of supplementation, but says most human studies use supplements providing up to 930mg choline daily – an amount equivalent to the choline in roughly six chicken's eggs – with no adverse effects reported. There may also be some people that require more choline than the recommended daily amounts, says Øyen – including post-menopausal women, for example, who have lower levels of oestrogen, and people with fatty liver disease. We also know, Derbyshire says, that, due to the genetic differences from one person to another, some people may have higher requirements for choline. (Derbyshire has previously consulted for and advised The Meat Advisory Panel, Marlow Foods (Quorn), the Health Supplement Information Service and the British Egg Information Service, among other organisations). When we eat foods containing choline, it's very easily absorbed into our blood, says Jiang, which should go some way to ensuring we're consuming enough choline. However, several studies show that many of us aren't getting enough. One study found that only 11% of American adults consume the recommended daily amount. Eggs are one of the most potent dietary sources of choline, and there is some concern that those who choose to follow a vegan diet may not be getting enough of this nutrient – though there are many plant-based sources and choline supplements are widely available in developed countries. One study found that people who eat eggs have almost twice the usual choline intake compared with those who don't, leading the researchers to conclude that consuming the daily adequate amount of choline was "extremely difficult" without eating eggs or taking a supplement. But the EFSA's recommendation of 400mg of choline per day is achievable for most people if you plan your diet carefully, says Jiang. Some vegan sources of choline include tofu (28mg of choline per 100g), peanut butter (61-66mg per 100g) and soy beans (120mg per 100g). Anyone concerned they're not getting enough choline can take a daily supplement, Øyen says. In the meantime, she adds, there needs to be more animal and human research to better understand the mechanisms behind some of choline's health benefits. However "clinicians are becoming more aware of [choline]", says Derbyshire. While it often seems to be slightly overlooked, she is hopeful that choline will soon start to enjoy the limelight. -- For trusted insights into better health and wellbeing rooted in science, sign up to the Health Fix newsletter, while The Essential List delivers a handpicked selection of features and insights. For more science, technology, environment and health stories from the BBC, follow us on Facebook, X and Instagram.
Telegraph
22-03-2025
- Health
- Telegraph
What alcohol does to your gut health
We all know that a healthy gut is vital for everything from fighting off colds and flu to conditions such as anxiety, depression, irritable bowel syndrome and more. We also know that eating a wide variety of plants, fermented foods and fibre will improve and maintain our gut health. Yet, unfortunately, even if we're maxing out the kefir and kombucha, much of the good work is undone by a boozy dinner party or a few beers in the pub. Alcohol is uniquely harmful to our gut microbiome. 'Consuming alcohol can affect gut health in the short and long term. It can do this in several ways – by disrupting the balance of the gut bacteria, by triggering irritation and inflammation, impacting nutrient absorption and digestion and driving up the risk of gut-related health problems such as ulcers and gastritis for example,' says Dr Emma Derbyshire, a leading nutritionist. An unhealthy, unbalanced gut will also affect the health of our brain and liver, as the two are closely linked and in constant conversation. So why is alcohol so troublesome for gut health? Do we have to give up drinking completely, and if not, what can we do to mitigate its effects? All the ways in which alcohol affects our gut health 1. It impacts your digestion 'This is because alcohol is rapidly absorbed; unlike food, it doesn't need to be broken down and digested. Instead, it is absorbed from the stomach and small intestine directly and quickly enters the bloodstream. Even a single drink may alter stomach acid production,' says Dr Derbyshire. Drinking also causes the gut-related symptoms of diarrhoea or constipation that are familiar friends after a big night out. 'Alcohol can impact the nerves lining the gut, causing your digestion to speed up, alongside more water being pulled into the gut, leading to loose stools. Most people will notice this when they've had a heavy drinking session, that they'll need to go to the bathroom earlier, and have altered bowel movements,' says Dr Emily Leeming, a scientist at King's College London and author of Genius Gut. 2. It affects how well nutrients and vitamins are absorbed The speeding up of the digestion can also mean that nutrients from food are less well absorbed. 'Alcohol can directly impede the absorption of water-soluble vitamins such as B1, B6, B12 and folate in the intestines. Calcium and vitamin D metabolism can also be disrupted by alcohol, which can affect bone density and increase osteoporosis risk,' says Dr Derbyshire. 3. It makes bloating and stomach pain worse For people who already suffer from gut-related issues such as bloating, gas, stomach pain, cramps and IBS, drinking alcohol is also likely to make those symptoms worse. And it's not just the drinking itself that can impact the gut but the side effects associated with drinking. We know, for example, that drinking can lead to a poor night's sleep, which is also linked to a less diverse and healthy microbiome. Bad sleep often leads to cravings for high-fat and sugary hangover-fuelled foods the next day, which in turn is also bad for our guts. How drinking heavily impacts your gut Alcohol's impact on your gut will clearly be more profound if you drink regularly and heavily. Studies have shown that heavy drinking alters the actual makeup of gut bacteria, leading to an imbalanced gut, known as dysbiosis. This can lead to inflammation and disease. 'Ethanol, the main ingredient in alcohol, can kill off some of the microbes, which is why it's used in high strengths as a hand sanitiser. Alcohol creates a toxic environment that favours harmful microbes while making it harder for 'good' ones that support digestion and immunity to survive,' explains Dr Leeming. Some studies have also suggested that this imbalance of gut bacteria can also alter the brain and mood, increasing cravings for booze. Not only does alcohol kill off the good bacteria, but over time it also weakens the protective lining of our gut, leading to what is often called 'leaky gut.' This is when little gaps open up in the gut lining, which means that bacteria, in digested food particles and other nasties can get into our bloodstream, possibly causing problems in the rest of our body. 'The liver receives about 75 per cent of its blood directly from the gut and it's a power house of metabolism. So, if you damage one, you have an impact on the other. It's a sort of gut-liver-immune axis, and it is really important in explaining how alcohol influences our health,' says Dr James Kinross, a consultant surgeon at Imperial College London and the author of Dark Matter: The New Science of the Microbiome. So how much alcohol is safe for our gut? For those of us who enjoy a drink, the extensive evidence of the harmful effects of alcohol on our guts makes for pretty depressing news. Yet experts say that drinking in line with the current recommendations, which in the UK is no more than 14 units of alcohol per week for men and women, should be fine to maintain a healthy gut. Others, however, suggest a lower intake. 'Occasionally drinking a small amount of alcohol likely doesn't do any long-term damage, especially if you're eating a balanced healthy diet, have an active lifestyle and manage stress levels. Where possible, though, choose an alcohol-free or low-alcohol option,' says Dr Leeming. Binge drinking is especially bad for our guts. It is also the case that our tolerance for alcohol does go down as we get older, which could be a result of the corresponding decline in our gut diversity as well as other changes. 'As we age, we have reduced enzyme activity and reduced liver function. Together this slower rate of alcohol metabolism can make the effects of alcohol last longer and feel stronger,' says Dr Derbyshire. Are some drinks better for our gut than others? Researchers used to believe that drinking a small amount of alcohol was actually good for us and led to a more diverse, healthy gut microbiome. Yet they now think those effects are because moderate drinkers are more likely to be people who are better off and therefore have a healthier lifestyle overall. 'In an ideal world, the science is pointing towards limiting alcohol intake overall being the best route, but if you are going to drink, red wine might still be a less harmful option. This is because red wine gets its colour from anti-inflammatory polyphenols called resveratrol, which may be able to mitigate some of alcohol's harmful effects,' says Dr Emily Leeming. Beer, sugary cocktails, and sweet and dessert wines are not good choices, however. 'Beer, because of its levels of carbonation and gluten content, can heighten inflammation in the gut and disrupt the balance of bacteria. Sugary cocktails can also contribute to dysbiosis and tend to be acidic and often contain artificial additives that could also upset the gut. Sweet and dessert wines also tend to have a higher sugar content, be acidic and may contain sulphites which can trigger digestive issues,' says Dr Derbyshire. Clear spirits have lower sugar levels, but they are also absorbed much more quickly into the blood stream. How to lessen the effects of drinking on the gut As well as cutting down on your drinking, there are many strategies to minimise the effect of alcohol on your gut. 1. Max out on fibre and protein Eating something with fibre and protein before drinking, like a bowl of yogurt and nuts or a piece of wholegrain toast and peanut butter, can create a protective layer in your stomach and slow down how fast the alcohol is absorbed. 2. Take a water break Alternating an alcoholic drink with water is a tried and tested technique to reduce drinking and avoid dehydration, and having a few drink-free days also allows your gut microbiome some time to recover. 3. Eat prebiotic and probiotic foods Eating gut-healing, fibre-rich foods regularly to boost gut health is also a good idea. 'Prebiotic foods that help to feed favourable gut bacteria such as garlic, bananas, onions and asparagus can help to offset some of the inflammatory effects of alcohol. Probiotic foods can help restore the natural balance of bacteria in your gut. So, eating the likes of kefir, natural yogurt or sauerkraut before drinking could be beneficial,' says Dr Derbyshire. 4. Consider taking a supplement If you're worried about your gut health and regularly suffer from symptoms of poor gut health, some experts also advise taking a targeted probiotic supplement. 'Try a scientifically studied probiotic to balance your gut microbiome, which helps to provide reassurance of mind that the gut is receiving a supply of favourable bacteria,' says Dr Derbyshire, especially on days when the right foods, or time to find them, are just not available. And overall, having a healthy lifestyle is also essential for a happy gut. So protect the gut/brain axis by managing stress, exercise regularly and maintain good relationships. Your gut will thank you for it.
