Latest news with #nutritionist
Telegraph
a day ago
- Health
- Telegraph
Cortisol isn't always bad. Here's how to make it work for you
When humans first walked the earth, threats to our lives lurked around each and every corner. Our Stone Age ancestors contended with sabre-toothed tigers, dangerous ravines, famines, droughts and constant fights with other people. Our bodies developed cortisol, the stress hormone, as a way to keep us safe, kicking us into fight-or-flight mode at the first signs of danger. Real hazards are less prevalent in the modern world. So why do three quarters of people in Britain report feeling so stressed at times that they struggle to function? 'Our environments have changed dramatically over the centuries, but our hormones haven't,' says Hannah Alderson, a nutritionist and hormone expert. 'Our bodies are responding to those stressors as if they were real threats to our lives.' No wonder we're all overwhelmed, anxious and fatigued. It's no secret that stress is disastrous for our health. Cortisol is 'part of a group called steroid hormones, which includes sex hormones, and is crucial to our stress responses but also our sleep-wake cycle,' says Alderson. 'It can act like a foghorn in your system, setting off a cascade of actions, overriding systems, influencing metabolism and fat storage, and blocking other hormones and their work in your body.' Despite the stress epidemic, this hormone really does not deserve its bad rap, according to Alderson. 'We need cortisol. It's a pretty amazing hormone and it helps us with all sorts of things,' she explains. 'But with excessive levels of cortisol, we can have too much of a good thing, and need to get back to a more healthy place.' Ultimately, 'stress is a part of life,' says Alderson – 'we can't wrap ourselves in cotton wool and avoid it entirely'. We can actually work with cortisol, she explains. Getting a handle on this much-maligned hormone makes us more productive in the daytime, helps us to rest more easily at night, and leaves us healthier and happier as a result. Make the most of your mornings Cortisol is naturally at its highest in our bodies in the morning. 'It's a motivator that helps us to get going and get things done in the mornings,' Alderson says. In the evening, meanwhile, the sleep hormone melatonin takes over, 'like a changing of the guards', to speed us off to sleep. You might not think of yourself as a morning person, but thanks to this spike of cortisol, our brains are best set up for focused work early in the day. 'Try doing the hard things in your day in the morning, or at least make a to-do list then, as the increased cortisol you have will help you to focus and perform at your best,' says Alderson. One of the tell-tale signs that you've consistently had too much cortisol flowing around your system is that mornings don't feel like the time to get up and go. 'The body can go blind to cortisol when this happens, and this is where people really see problems with burnout,' says Alderson. People in this situation 'find it hard to drag themselves out of bed, their sex drives are low, and they find it tough to motivate themselves'. If that sounds like you, it's still worth making your mornings the busiest part of your day, to help get your natural hormonal cycles back on track. 'It can be helpful to remind your brain what time of day it is,' says Alderson. 'Getting some natural light, increasing blood flow to the brain with light stretching, having a cold shower or going for a quick walk after breakfast can all remind your body that it's morning and trigger its natural responses.' Sleep on your problems Sleeping on an issue really does work, especially when it comes to an argument with a loved one or another emotionally draining problem. The extra spike of cortisol we get each morning helps us to reframe issues and tackle them with more confidence. This is why 'something that seems like a big problem at night often doesn't seem that bad in the morning,' Alderson says. Research suggests that we are better equipped to handle stress in the mornings than we are in the evenings. Aside from our natural hormonal cycles, our cortisol levels spike more in response to stressful events in the earlier part of the day, too. Cortisol increases our blood sugar levels, meaning we have the energy and focus to deal with the problem instead of panicking. 'So try leaving big decisions or resolutions for the mornings, when cortisol is on hand to help,' Alderson advises – and wind down in the evenings with breathing exercises, a warm bath or a podcast, to avert poor decisions. Eat a hormone-friendly breakfast What we eat for breakfast is crucial when it comes to getting cortisol on side, Alderson says. 'Cortisol is a fat-based hormone, so it's a good idea to have a breakfast that's high in healthy fats, as well as protein and fibre for overall energy levels and feelings of fullness,' she says. As cortisol impacts blood sugar levels, Alderson suggests eating a breakfast that helps to regulate blood sugar levels, too: porridge with chia seeds, berries and a dollop of full-fat yogurt, or scrambled eggs with spinach and tomatoes, are go-to dishes for clients seeking to get a better grip on their cortisol. It's also wise to avoid drinking coffee until later in the morning, or at least until you've had breakfast. 'Coffee artificially boosts cortisol levels, and in the mornings you want to let your cortisol levels run naturally instead of interfering with them,' says Alderson. 'Regularly loading up on caffeine on an empty stomach can lead to excessive cortisol levels, which could eventually flatline as this overloads your system. Instead, opt for caffeine-free options within your cortisol awakening response (CAR) window – typically within the first 30 to 45 minutes after you first wake up – as you should already have enough to work with.' Relax before eating How we eat is as important as what we eat when it comes to cortisol. Stress hinders digestion, meaning that we don't absorb all of the nutrients from our food, leading to health issues such as irritable bowel syndrome (IBS) in the long term. Even momentarily pausing our cortisol responses can improve digestion and make us feel healthier, happier and less bloated. 'Try taking five deep breaths before you eat, or at least try to sit down in a relaxed environment when you can, rather than eating on the move or at your desk,' Alderson advises. This can be taken further: 'Even if it's just scrambled eggs for dinner, I always sit at the table and light myself a candle,' says Alderson. Certain supplements, such as liquorice root, can also boost cortisol levels, making it helpful to those whose cortisol responses have flatlined. 'But I don't advise that people start taking liquorice and hope that this alone will make them feel better,' Alderson notes. 'Dietary tweaks like this also need to come in the context of a lower-stress lifestyle, with more time for pause and relaxation and things they enjoy.' Boost your immunity Cortisol is a powerful anti-inflammatory chemical when released into the body in the right amounts, meaning that it can make us more robust against infections. 'That's why eczema creams contain hydrocortisone, a topical corticosteroid that reduces inflammation,' Alderson points out. Yet, in the moment that cortisol is released into our bloodstreams, it suppresses the activity of our white blood cells, weakening our immune systems and leaving us more vulnerable to coughs and colds. Effectively managing day-to-day stress is the best way to support your immune system in the long term, says Alderson. 'I always tell people to find a de-stressing habit that they can stick to,' she explains. 'Whether it's meditation, dancing, knitting, gardening or swimming, people tend to report that they're much less susceptible to colds after they pick a hobby like this up.' Have sex earlier in the day For both men and women, cortisol and sex-drive-boosting testosterone both peak early in the day, making the morning the best time of the day to have sex for those who struggle with sex drive, Alderson says. For those who feel anxious about sex, however, the evening might be a better time to give it a go, as the natural cortisol ebb that happens each evening can help to keep nerves at bay. Tidy up, light a candle, 'and think carefully about what you eat for dinner,' Alderson says. 'Don't pick a meal with lots of ultra-processed ingredients that will leave you feeling bloated, as this will inevitably kill the mood too if you feel uncomfortable'. Plan your exercise carefully Intense activities such as high-intensity interval training (HIIT), sprinting, weightlifting and spin classes are best kept for the mornings, when your cortisol is naturally high – 'You will find an intense workout much easier before work than after it,' says Alderson. Conversely, we can disrupt our natural rhythms when we ask too much of our bodies before bedtime. Pilates, yoga and swimming are all best carried out at night, as they won't boost your cortisol in the same way. 'Too much cortisol right before bed can make it harder to sleep, causing fatigue in the morning and preventing your natural levels from recharging,' says Alderson. Harness cortisol to lose weight Cortisol 'can drive you to crave high-fat and high-sugar foods, and accumulate fat around your middle,' says Alderson – a clever trick of the body's, she says, as this is what powered our ancestors through periods of famine, but it's incredibly unhelpful with today's sedentary lifestyles. Being super-stressed really does make it harder to lose weight, especially the pesky belly fat that so many of us want rid of. 'Even an email that makes you worry can be enough for your body to cling onto belly fat,' says Alderson. The best way to counter that is by 'reminding your body that famine isn't coming,' Alderson says. 'Eat three well-balanced, nutritious meals every day, and choose foods that release energy slowly over time, keeping your blood sugar balanced with protein, fibre, healthy fats and complex carbs.' Where you feel the urge to snack, avoid tubs of ice cream and deep-dish pizzas by 'sense checking if you are actually hungry or just on the hunt for a dopamine hit,' says Alderson. 'If you are genuinely hungry, reach for dark chocolate, fruits like berries and kiwis with high-protein yogurt or nuts, or even your favourite cheeses, to scratch the same itch in a more belly-fat-friendly way.' And above all, relax. 'Your cortisol response is closely tied to your nervous system, which reacts to danger,' says Alderson. 'Take some deep breaths, pick dopamine-boosting activities that make you feel happier, avoid consuming things like true crime podcasts or action horror movies as they will only make you feel more stressed. Get away from screens when you can and spend more time in nature.'
The Sun
2 days ago
- Health
- The Sun
Forget fat jabs! The 6 simple ‘Nozempic' diet anchors that will make a big difference to your weight loss goals
DOES it feel like you've tried everything in your quest to lose those final pounds? While the world is obsessed with Ozempic -like fat jabs, not everyone wants to resort to injecting drugs to shed weight. But what's the answer when all the fad diets have failed? As a nutritionist with over a decade of experience, I've seen it all from quick fixes to restrictive plans that rarely deliver long-lasting results. I'm not alone - most professionals in this space would agree that rigid diets don't work long-term. But here's what does…. Rethinking your approach to weight loss and health by focusing on sustainable habits known as diet 'anchors'. Anchors are a common concept that many wellness experts (myself included) use with our clients. Think of them as an antidote to fad diets that don't hold up over time. Like the name suggests, these fundamental vows help keep you grounded and consistent. They are easy to weave into your daily routine, making them sustainable, unlike rigid rules that come with most diets. They become so ingrained that they become natural, which is the key to success. Many of my clients come in thinking they need to overhaul their diet overnight, but when it comes to health, it's actually the small, steady shifts that have the biggest impact. So if you're fed up of complicated calorie counting, are struggling with flagging energy levels or can't seem to stick to the new gym routine, try implementing these tried and tested non-negotiable rules to flip the weight loss switch… 1. BREAKFAST OF CHAMPIONS It may be the first thing you eat, but breakfast sets the tone for the whole day. The food choices you make have an impact on your blood sugar levels. Slurping a bowl of milky cereal or a chowing a syrupy stack of pancakes might hit your sweet spot, but sugary breakfasts send your blood sugar levels on a rollercoaster. What this means, is that after they spike your blood sugar, you soon experience a crash. It results in a mid-morning energy dip and cravings for the biscuit tin come 10am. Make sure your breakfast choices lean more towards savoury, protein -rich meals to feel fuller for longer with no nasty blood glucose crashes. Protein takes more energy to digest than fat or carbohydrates, which means it slightly increases calorie burn, whilst keeping you feeling fuller for longer. Panfried mushrooms with melted cheese on toast, anchovy and tomato bruschetta or eggs cooked shakshuka style are a protein-fuelled start to the day. But if you're limited on time, or on-the-go, try: Boil a couple of eggs the night before and serve with salad leaves or wholemeal toast. Make a veggie frittata which can be eaten cold. Whizz together a bowl of fruity overnight oats. Pop some oats in a mason jar and cover with milk. In the morning, add a sprinkling of seeds (which are high in plant-based protein), your favourite fruit and a drizzle of honey. Combine plain Greek yoghurt with berries and top with mixed nuts or chia seeds. Nibble a protein bar with a piece of low-sugar fruit such as an apple or pear. 4 2. COLOUR, NOT QUANTITY Variety is the spice of life, so if you're eating the same foods day after day you'll hit a boredom wall and risk nutritional deficiencies. To avoid this food rut, rotate the colours on your plate, aiming for a total of nine different shades every day. This is easier than it sounds, and the simplest way is to aim for three different vegetables at each meal. For example, sneak diced courgette and colourful peppers into bolognese sauces, make use of frozen bagged vegetables into casseroles and soups and add a side salad to your lunch. When you lose inspiration, find new recipes on social media; it's saturated with accounts showing how to make meals that hit all the spots; healthy, delicious, cheap and quick. Try doubling up on everything you make for a week or two, so that you can freeze portions. That way you always have a healthy meal when you're in a hurry. 3. UP AND OUT Kicking back on the sofa and flicking on Netflix might be your current go-to after dinner, but gentle exercise after eating is a science-backed no-brainer weight loss hack that us nutritionists swear by. A short walk within a 60-minute window of finishing your meal can help with weight loss as well as ward off disease. It makes all the difference in how your body absorbs carbohydrates. A 2023 study published in the Journal of Sports Medicine showed that 20 minutes of walking straight after eating helped muscle cells use glucose more efficiently from the bloodstream which reduces insulin demand and boosts weight loss. No time to walk, or stuck at the house? Pace up and down the stairs - set a goal and see if you can increase how many flights you can do over time - or get some chores done around the house. 4. SPICE AND NICE Lots of us have to make a conscious effort to cook things from scratch. It's easier to grab ready-to-eat meals for the family, but this is certainly not the best way to lose weight. If there's one thing you can do to liven up meals that you're cooking from scratch - and keep your diet on track - it's adding flavour. So, include at least one herb or spice at each meal. From adding blood-sugar balancing cinnamon to porridge, topping green smoothies with anti-inflammatory golden turmeric and being extra liberal with herbs like sage, basil and parsley in pasta sauces, getting in the habit of seasoning will help to elevate your meals both in taste and nutrition. You can use dried herbs and spices or buy fresh. To keep costs down and wastage low, you can now buy pre-chopped herbs, as well as onions and garlic, in the frozen section. Want to take it one step further? Create your own little herb garden on a sunny windowsill. Basil, thyme and mint are all super-easy varieties to grow at home. 5. SELF-WORTH REIGNS Sustaining motivation to workout and eat well can be difficult at the best of times, but anchoring your thoughts to your goals is the best way to keep your get-up-and-go firing. Keep in mind that success is about consistency, and it's those small wins that add up over time. Mantras can help to reinforce your diet choices, so put pen to paper and make up a few that resonate with your goals. Some of my personal favourites include 'your choices today build results tomorrow', and 'nothing changes unless you change it'. Self-worth can often shatter on fad diets, but with diet anchors you feel shaped by your positive health choices, so when you do smash one of your micro goals, be kind to yourself. Even something simple like getting your nails done, or pampering yourself with a candlelit bath, can help to keep motivation high. And if you do fall off the wagon? Don't beat yourself up for it, every day is a new day with new possibilities to better your health. 6. PLATE ART Learning to become meticulous about how you organise your plate is a simple yet powerful anchor that can help to speed up weight loss, and keep those stubborn pounds off. To build the perfect plate, it's important to re-think the way you serve your food; Fill half your plate with non-starchy vegetables such as broccoli, cauliflower and peppers as these are high in fibre and contain a hefty dose of nutrients. Next, dedicate one quarter to protein - this includes foods like eggs, poultry, red meat or tofu to help support muscle health and promote fullness. Finally, split the remaining quarter between healthy fats, (including avocado, nuts, and seeds), along with complex carbohydrates such as brown rice, wholemeal pasta or sweet potato as these help to sustain energy whilst providing essential nutrients. The order in which you eat your food can also make a difference to weight loss - it's a concept called 'food sequencing' and can help to improve your body's insulin response to food. To practice food sequencing, eat your non-starchy veg first, followed by your protein and healthy fat sources. Save your carbs until last to help minimise blood sugar spikes and aid fullness. Louise Pyne is a registered nutritionist. Find her at and on Instagram @loulou_nutrition. What a balanced plate looks like How can you make sure you are eating a balanced, filling and nutritious plate at every meal? Think of your plate divided into different food groups - protein, carbs, fat and fruit and veg. Protein: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app Freeletics, told The Sun: 'Aim for one to two palm-size portions of lean protein in each meal." Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish. The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages. Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel. Carbs: Carbohydrates should make up about a third of your plate, or a fist-sized portion. The Eatwell Guide says: "Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes. "There are also higher fibre versions of white bread and pasta. "Starchy foods are a good source of energy and the main source of a range of nutrients in our diet." Fat: Generally the advice is to think of fat like a thumb-sized amount on your plate. The Eatwell Guide says: "Remember all types of fat are high in energy and should be eaten in small amounts. "These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream. "They're not needed in our diet, so should be eaten less often and in smaller amounts." But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream). Fruit and veg: David says: "Make sure you also get lots of colourful fruit and vegetable carbohydrates too. "Aim for at least five of these portions a day. "One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.' Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.
Vogue
3 days ago
- Health
- Vogue
Does Mushroom Coffee Have Any Benefits? Experts Weigh In
Mushroom coffee is pretty much everywhere by now—from the beverage aisle of the grocery store to your favorite healthy cafe. Its recent popularity has led to a global market for mushroom coffee that's projected to reach $1.8 billion by 2031. It's safe to say that the mushroom coffee phenomenon is real—but are there any real benefits to actually drinking fungi-infused beverages? Here, experts weigh in on the benefits of mushroom coffee. What is mushroom coffee? Mushroom coffee is made with medicinal mushrooms like lion's mane, reishi, chaga, shiitake, or maitake—all of which have been used for millennia for their various supposed health properties. 'Mushroom coffee is made by combining coffee with dried mushroom powders to offer the ancient benefits of these mushrooms in a convenient format with a flavor that's practically imperceptible—although some describe it as slightly earthy or nutty,' says nutritionist Marta Marcè. 'It promises everything from greater concentration to a strengthened immune system.' The benefits of mushroom coffee Among the benefits attributed to this concoction are better mental and physical performance, a stronger immune system, an improved sense of calm, and a boosted metabolism—depending on the types of mushrooms in the coffee, of course. Sounds great, but there isn't yet a ton of evidence to back up all the claims. 'The idea behind mushroom coffee is simple: to harness the health benefits of medicinal mushrooms in a convenient and (hopefully) tasty coffee drink,' writes Lindsay Warner of Harvard Health. 'There is very little research on medicinal mushrooms involving humans. Therefore, while test tube or animal studies show some compelling health benefits, the same may not apply to people.' Is mushroom coffee worth a try? The big question is whether the active ingredients in the medicinal mushroom powders can be properly absorbed by the body. 'If the powder is simply dried and ground mushroom (not extracted), absorption is very limited,' says Marcè. 'The rigid cell wall of mushrooms—known as the chitin—may hinder the release of the active compounds during digestion and, in that case, the body hardly accesses the attributed immunological or cognitive benefits. Moreover, many brands do not specify whether they have used the fruiting body of the mushroom (the visible part) rich in active principles, or the mycelium (root system), which is usually much less potent,' she says. Another important consideration? 'Most mushroom coffees on the market include between 250 mg and 500 mg of extract per cup, an amount well below the doses used in scientific studies that have observed real benefits,' Marcè points out. Should you drink mushroom coffee? It is undeniable that mushrooms have many proven health benefits. However, both Warner and Marcè point out that there hasn't been any research done on the benefits of mushroom coffee specifically—so, there is no guarantee that the medicinal properties of mushrooms are preserved when processed and mixed with coffee. There just isn't any demonstrable proof of the clear benefits.
Telegraph
26-05-2025
- Health
- Telegraph
The £2.50 dried fruit that lowers your blood pressure and boosts gut health
Caramelly and chewy, dates are nature's candy – a toffee-sized fruit to satisfy sweet cravings in place of something that comes out of a wrapper. As a nutritionist, I'm a fan. Most in this country are sold dried, not fresh. Popular Medjool dates are larger, richer, softer and therefore pricier than Deglet Noor which have a lighter honey flavour. Either can be enjoyed just as they are, or else added to all manner of both sweet and savoury dishes. Culinary versatility is one of the beauties of dates. Think past date loaf and experiment with adding sweet notes to savoury salads, throwing a handful chopped into a bowl to balance out peppery rocket or sharp cheese. Or try soaking dates in a little hot water for a few minutes then blending into anything from a sweet-and-sour marinade to a sweet-and-acidic vinaigrette. Whizzed to a sticky paste in a food processor, dates also help bind reduced-sugar bakes such as brownies. At their simplest, though, dates can be slit open, pitted and spread with anything from melted chocolate to nut butter to soft cheese. Although more costly than dried fruit such as raisins, dates are so intensely sweet that a little goes a long way. They have a long shelf life, too, so you can enjoy one or two then store the rest in a jar ready to call on as an immediate, hassle-free and nutrient-dense snack. Why are dates nutritious? A small handful of dates (about 34g) counts as one of your five-a-day or 30 plant varieties a week and provides a range of nutrients: 90kcal 20g carbohydrate (naturally occurring sugars) High in fibre (2.6g) High in potassium (247mg) Source of iron (0.75mg) Source of copper (0.01mg) High in chloride (6.1mg) High in manganese (0.23mg) Source of vitamin B3 (niacin, 1.1mg) Dates also provide some magnesium and calcium. Many dried dates contain the allergen sulphur dioxide so check labels if necessary. The health benefits of dates 1. Dates support heart health As fibre-rich carbohydrates, dates help protect the heart: eating more fibre has been linked to a lower risk of cardiovascular disease, Type 2 diabetes and obesity, as well as lower cholesterol and lower blood pressure. Fibre does all this in three ways: It keeps us feeling fuller for longer which can help maintain a healthy body weight, in turn benefitting blood pressure, blood sugar and cholesterol management It takes longer to digest, delaying the rate at which glucose and fats in our meals are absorbed into the bloodstream It provides food for the friendly bacteria in our guts, encouraging the production of short-chain fatty acids, or SCFAs. These SCFAs are thought to have cardio-protective characteristics. 2. Dates are good for the gut As well as being beneficial to heart health, fibre and SCFAs are central to a happy gut, both nourishing the friendly bacteria in our gut microbiome and protecting the gut lining itself. Together these promote a flourishing, healthy gut which has been linked to improved immunity and overall well-being. Polyphenols – powerful compounds contained in all plants, including dates – also nourish our gut microbiome. To reap all these benefits, including keeping our digestive system regular, we should aim to eat 30g of fibre daily but the average UK intake is closer to 18g. Hitting 30g in a day's eating might look like: A handful of dates (2.6g fibre) A bowl of porridge topped with sliced banana and chopped nuts (8.5g) Hummus, granary bread and veggie sticks (12.5g) Vegetable and lentil ragù with wholewheat spaghetti (6.5.g) 3. Dates are micronutrient-rich A handful of dates provides a range of vitamins and minerals which count towards our daily micronutrient targets and help us feel at our best. They're high in potassium and chloride, which control fluid balance, and iron, which helps make the red blood cells that carry oxygen around our bodies. We also need the copper in dates to produce red and white blood cells. They're equally high in manganese, needed to activate enzymes in our body, including those required for digestion. Finally, they provide vitamin B3 (or niacin) which also promotes digestion by helping us release energy from food, as well as supporting the nervous system. 4. Anti-oxidant and anti-inflammatory properties As noted above, dates are rich in many polyphenols. These include beta-carotene, lycopene, flavonoids and anthocyanins. All have anti-oxidant and anti-inflammatory characteristics, meaning they help protect the cells in our bodies from damage, illness or toxins. Scientific interest in polyphenols is high and a growing number of studies indicate these polyphenols may have a role to play in either preventing or treating cardiovascular disease, cancer and obesity. 5. They slow glucose absorption Sweetened only with fructose (natural fruit sugar), dates make a nutrient-dense, wholefood swap for a processed biscuit when we're craving something sweet. Their GI index – that is the measure of how quickly foods raise blood glucose – is low to medium because their high-fibre content slows digestion, preventing sugars from spiking. 'Dressing them up' by eating them alongside some protein and healthy fat (for example by mixing them with nuts or nut butter) will also blunt glucose absorption. Put together, these factors help you avoid the energy-and-mood roller-coaster of sugar spikes followed by slumps that you'd instead get from eating a sweet biscuit. All the same, it's important to remember that dates are still high in sugar, fruit sugar or not – so they're not to be eaten without any moderation. If consumed regularly in excess, dried fruits, like dates or apricots, can damage teeth, both because they're sugary and because they're sticky and tend to coat tooth enamel. Offset this by eating them either as part of a meal or, if snacking, pairing with another food (like that nut butter again). What does a portion of dates look like? Limit portions to a small handful. It's easy to over-consume dried fruit because it's small and snackable: you'd likely never eat more than one or two whole fresh apricots at once, for example, but you might get through a great many more dried ones without really considering it. And although we tend to normally only eat dates dried, not fresh, the same principle applies and can be useful to help us visualise appropriate portions. In doing so, we can keep sugar and energy intake in check. Using dates in baking Whilst we talk sugar, a final footnote on baking. There's a myth that baking with syrups such as date, maple or honey is more nutritious than baking with caster sugar. It's true that these liquid sweeteners contain less sugar (versus 100g caster sugar, honey contains 80g, date syrup 66g and maple syrup 65g) but do be aware that they're all still considered free sugars and your body will treat them all equally. Free sugars are any that are added to food and drink, plus the sugar in fruit juice, honey and syrups – and we should aim to limit them to prevent tooth decay and weight gain. In any case, blending dates whole at home retains the fibre and other nutrients whilst a shop-bought bottle of date syrup has had all these valuable nutrients stripped out during processing. So, if you want to try baking with date syrup, don't buy it, make your own easy version at home (see Tip 1 below). FAQs Are dates high in iron? Yes, they're a good plant-based source making them particularly useful for vegetarians and vegans who must ensure they get enough. Dried apricots are high in iron, too, so mixing the two fruits together in the muesli and salad below is a simple way to boost intake. Are dates good for arthritis? The polyphenols in dates may help manage arthritis but current scientific evidence isn't conclusive. The NHS recommends a healthy balanced diet to those suffering with arthritis, centred on a variety of fruits and vegetables, wholegrains, healthy fats plus meat, fish, eggs or plant-based protein, such as beans and legumes. Three recipe ideas
Yahoo
25-05-2025
- Health
- Yahoo
It's not 8 glasses a day anymore. Here's how much water you should drink each day
With brand-name water bottle fads and gallon-a-day water challenges trending on TikTok, hydration is in, and that's good news for health. The average human body is more than 60% water. Water makes up almost two-thirds of your brain and heart, 83% of your lungs, 64% of your skin, and even 31% of your bones. It's involved in almost every process that keeps you alive. So if you've hopped on the water-drinking bandwagon, you're doing yourself a big solid. 'Water is essential for your body's survival,' says Crystal Scott, registered dietitian-nutritionist with Top Nutrition Coaching. 'It helps regulate your temperature, transports nutrients, removes waste, lubricates your joints and tissues, and it also plays a crucial role in maintaining the delicate balance of electrolytes and fluids in your body.' You lose water when you breathe, sweat, urinate, and metabolize food and drink into energy. If you don't replace that fluid, your health can go downhill, and fast. Without food, your body can keep ticking for as long as three weeks or more. But without water, you'll die in only a few days. There's just too many systems that depend on it. 'I like to correlate our bodies with planet earth,' says Scott. 'Our earth is made up of a large percentage of water. If that amount got too low, what would happen to our food systems? Our forests? Animal life? It's a domino effect.' To keep that first domino from falling, she says, drink up. 'It's the starter when looking at any form of change or issues with your nutrition or your lifestyle—assess water intake first and foremost,' says Scott. 'It helps with fullness cues, it can improve cognitive function, mood, physical performance, and can prevent health problems like constipation, kidney stones, and urinary tract infections. It's one of the foundational building blocks.' Bottom line: Water is life. But how much should you be downing daily not just to survive, but thrive? The common rule of thumb you've likely heard is the 8×8 rule: Drink eight eight-ounce cups of water a day. If you're achieving that, you're doing well, says Scott. But it's possible you could benefit from some adjustments. 'I don't think that amount is necessarily wrong, but I think research over time has definitely evolved,' she says. 'Water recommendations are going to vary depending on age, sex, and activity level.' Your intake recommendation may vary based on life circumstances too. For example, if you live in a hot and humid climate, get a lot of physical activity, are pregnant, or are breastfeeding, you may need more water daily than the average adult. Your doctor can help guide you. The National Academies of Science, Engineering, and Medicine recommends an average daily water intake of about 125 ounces for men and about 91 ounces for women. If you're not filling up a water bottle to exactly that amount every day, you're probably still close or even over, because you also get water from food, says Scott. 'You can get a lot of hydration from foods like celery, oranges, strawberries, watermelon, and cucumbers,' she says. 'All are hydrating foods that can actually help supplement your water intake.' Although it's rare, it is possible to drink too much water. It's a condition called hyponatremia, and it happens when the amount of water in your system overwhelms your kidneys and they can't keep up with a normal filtration rate. The sodium content of your blood becomes dangerously diluted and causes your cells to swell. Certain health conditions such as kidney failure and congestive heart failure put you at higher risk of it, and some high-level athletes may experience it if they don't replace their electrolytes after exercising. For the majority of the population, the bigger issue is getting enough water. While it's helpful to keep tabs on actual ounces, the best indicator of whether you're well hydrated is your body. When you don't get enough water, your body will show certain signs. 'Urine color is a really great indicator of hydration status,' says Scott. If your toilet water is pale yellow or clear after you pee, you're golden. Dark yellow or amber colored urine are signs your body needs fluids. Headaches, migraines, bad sleep, constipation, dizziness, and feeling lightheaded or confused can also be symptoms of dehydration. When in doubt, head to the spout. If you're committing yourself to hydration optimization, Scott recommends starting slow. First take stock of where you are, and then set a goal for where you want to be. 'Half your body weight in ounces is a great starting point,' she says. 'So for someone who's 200 pounds, our first goal would be 100 ounces. And let's say they're only drinking 20 ounces of fluid a day. So every week, we'd want to increase about eight to 10 ounces a week, slow and steady. Because if you do hydrate too quickly, people can feel really waterlogged.' Other handy tips Scott suggests: Experiment with drinking it ice-cold or adding sliced fruit to give it flavor. Use smaller water bottles and refill them instead of filling a huge jug for the whole day, which can feel daunting to conquer. Split your day into increments and give yourself a mini goal in each section. That way you're keeping a steady stream of hydration going instead of trying to gulp it all in one go. A version of this story appeared on on July 27, 2024. More nutrition tips: The best diet to help lower your risk of prostate cancer, according to experts 3 takeaways from a cardiologist and 'SuperAgers' researcher on how to live longer and healthier Vitamin D supplements may slow down your biological clock, new study finds This story was originally featured on
