Why we should take that extra little time and have a nutritious and whole grain breakfast

Are you one of those people who eats breakfast on the go? Not really thinking about what is going in your mouth so long as it does the job of filling you up?  Or worse yet, do you skip breakfast all together, simply because you do not have the time?

Research has shown that breakfast is the most important meal of the day; increases concentration, helps with weight loss and lowers cholesterol levels.  However, it is what we consume for breakfast that will make the fundamental difference to our health. 

Cardiovascular disease accounts for one-third of deaths worldwide, of which unhealthy diets is a major risk factor.  We are reminded time and time again of the many health benefits of consuming a diet that is rich in fibre, whole grain and cereal.

Numerous studies over the years have supported the argument that these types of foods can reduce the risk of developing certain diseases including, coronary heart disease, colon cancer, diabetes and other chronic conditions.

However, why do so many of us choose to ignore these dietary recommendations? Is it because we are lazy, stuck in rut and don’t know how to make changes? Or is it because we know certain foods are good/bad for us but don’t really understand why?

As John O’Mullane and Carol Muir author of the Fat Factor point out;

“When it comes to diet related problems...you need to be armed with the necessary background information that will allow you to make informed decisions”.

Why is whole grain food good for us and what can we do to make sure we have enough of it in our diet?

Grains consist of three parts, the Bran (the outer layer which contains the fibre, omega-3 fatty acids, vitamins and dietary minerals) the Endosperm (the main part which is mostly starch) and the Germ (the smallest part which contains vitamin E, phosphorus, magnesium, folate and thiamine).

When grains are refined, i.e the bran and germ is removed (to make white flour, white bread, pastries) it leaves behind the energy-dense but nutrient-poor endosperm portion of the grain.  This process strips away more than half of wheat's B vitamins, 90 percent of the vitamin E, and virtually all of the fibre. 

Refined grains and cereals often have a higher GI, which means that it causes a sharp rise in blood sugars and hence causes the pancreas to work even harder.

Phillip Mellen, M.D., lead author and an assistant professor of internal medicine said "Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods.”

The benefits

Whole grains help protect against Heart Disease, Type 2 Diabetes, Cancer and Obesity

“A growing body of research shows that returning to whole grains and other less-processed sources of carbohydrates and cutting back on refined grains improves health in myriad ways” Harvard School of Public Health.  

Numerous studies over the years are pointing to the conclusion that whole grain and better health walk hand in hand.  A major research study from the Wake Forest University of Medicine, analysed seven studies involving 285,000 people between 1966 and 2006.  From the data they found consuming whole grains on a daily basis lowered the risk of cardiovascular disease considerably.

“Eating an average of 2.5 servings of whole grains each day is associated with a 21 percent lower risk of cardiovascular disease compared to consuming only 0.2 servings”, said Mellon.

The main reason for this reduction in heart disease is because whole grain, as opposed to refined foods, decreases blood pressure, lowers cholesterol in the blood stream and steadies insulin levels. 

Type 2 Diabetes

A large study of 160,000 women whose health and dietary habits were followed up over 18 years, found that those who consumed 2 -3 servings of whole grains a day were 30 percent less likely to have developed type 2 diabetes than those who rarely ate whole grains.  As such, researchers estimate that swapping white rice for whole grain could lower diabetes risk by 36 percent. 

Cancer

The data on cancer is a little more ambiguous, however, the properties contained within whole grain such as phytoestrogens (plant estrogens), the essential minerals such as, magnesium, selenium and manganese, are believed to protect against some cancers.  A Norwegian study found that people who ate the highest amount of whole grains reduced their risk of death from cancer by almost 25 percent.  A consistent protective effect has been observed when whole grains are eaten three to four times a week. 

Healthy Bowel Movement and Weight Control

The fibre in whole grains helps prevent constipation by increasing the movement of food through the digestive tract.  As a result, this decreases levels of destructive bacteria and the build up of carcinogenic compounds.  Wheat fibre can bind certain toxins and remove them from the large bowel.

Moreover, high fibre foods including wholegrain breads, cereals and oats, can be an effective way to help loose weight healthily.  Not only are whole grains naturally low in saturated fat they take longer to digest and create a feeling of fullness – discouraging overeating. 

What are whole grain foods and how much should we be eating? 

Examples of whole grain foods include rye bread, brown rice, oatmeal, barley, bulgur wheat, wheat berries and flours such as whole wheat.  Although there are no standard guidelines on how much whole grain we should eat, it is recommended that we consume at least three servings of whole grain a day.  Swapping white bread and white rice for brown, having more whole wheat and whole grain cereals are just some suggestions.  For information and useful tips on how to incorporate whole grain into your diet click here 

Altering our diet is not always easy, but making small changes can have far reaching and positive affects to our health and what better way to start than with breakfast! 

Read more on the benefits of whole grain by click here.  

Whole grains should be eaten as part of a balanced diet. 

Publication of the No Health Without Mental Health: Implementation Framework

The RSPH has supported and contributed to a new mental health implementation framework, which sets out what organisations can do to make the 6 high-level objectives of the Governments mental health strategy “No Health Without Mental Health” a reality.
The framework sets out :-

• What changes are needed to turn the strategy into a reality
• How progress in implementing the strategy will be measured and reported
• What local organisations can do to implement the strategy
• How local action will be aided by Government and other national organisations

The Royal Society for Public Health will develop a range of accessible, short training programmes and a linked accredited qualification to support the implementation of the framework. The programme will focus on increasing awareness about mental health and wellbeing within the many professions, practitioner groups and organisations in the voluntary, public and private sectors who work to improve population health and wellbeing. It will aim to strengthen capacity and capability to provide universal and targeted support at community and workplace level and be aligned with existing peer-to-peer approaches such as health champions and community connectors.

The RSPH Level 2 Award in Understanding Mental Health and Wellbeing will be available later this year. If you are interested in registering to find out more please email Richard Burton at rburton@rsph.org.uk

If you would like more details on the RSPH's training programmes please register your interest with Gina Mohajer at gmohajer@rsph.org.uk

The framework can be viewed here: http://www.dh.gov.uk/health/2012/07/mentalhealthframework/

Fish-tastic – benefits of oily fish

Nowadays with all the marketing and access to information, most people are aware that eating oily fish regularly has many health benefits, including preventing heart disease and lowering cholesterol.  However, a recent news article went a step further and reported that oily fish can significantly cut the risk of prostate cancer death.

In the UK around 11,000 men die from prostate cancer every year.  Therefore, will increasing ones intake of salmon and mackerels really reduce the risk of dying from prostate?

The report came from a study of 525 men with prostate cancer in Sweden.  The study assessed the men’s diets in the year before they were diagnosed with the disease, and they were then followed for 20 years to identify which of them died from the prostate cancer.  The study was published in the American Journal of Epidemiology and was carried out by researchers from the Harvard School of Public Health and other research centres in the US, Iceland and Sweden

The findings illustrated that those men who had a higher consumption of omega-3 fatty acids from fish, had a lower risk of having died from their prostate cancer.  Whereas men whose prostate cancer had not spread at the time of diagnosis and who had a higher rate of consumption of saturated fats (bad fats that raise cholesterol) were more likely to have died from their disease.

Although further research needs to be carried out before a firm conclusion between, oily fish and surviving prostate cancer, can be established, it is nonetheless true that foods high in omega-3 bring many health benefits.

Why is oily fish good for us?

Incorporating oily fish in our diet has been recognised as boosting our health. Not only is oily fish an excellent source of lean protein, it also contains good levels of important nutrients such as selenium, magnesium, vitamins B12, B6 and B3 and are rich in omega-3 fatty acids (EFA’s).  Therefore oily fish has been identified as playing a vital role in helping to reduce the pain of arthritis, lowering blood pressure and warding off cancer and heart disease.

Tracy Parker, heart health dietician at the British Heart Foundation said, “'The omega 3 in oily fish is good for overall heart health as well as improving survival levels after heart attack because of its anti-inflammatory properties, which help keep the heart blood vessels healthy”.

These fatty acids are also recognised as reducing depression, balancing hormones and are important for maintaining healthy skin.

What fish is oily and how much should we consume?

Fish such as anchovies, mackerel, salmon, sardines, trout, tuna and whitebait contain long-chain omega-3 fatty acids 

The Food Standard Agency (FSA) has recommendations for the amount of fish people should consume each week, and this varies for men and women.  The reason is that although oily fish is good for you, it also contains low levels of pollutants that can build up in the body. 

It is advised that men and boys consume up to four portions of oily fish a week, whereas women should have up to two portions.  Each portion is around 140g.

For further information on the benefits of oily fish, please visit the Food Standard Agency website here.  

RSPH In Conversation With… Professor Susan Michie

The Royal Society for Public Health (http://www.rsph.org.uk), with support from the Philipp Family Foundation, continues its series of podcasts, investigating key issues facing Public Health, with an international perspective.

In our interview with Professor Susan Michie, the topic is Behaviour Change, and how ”Western” lifestyles are storing up long term problems for the general population. With illustrations from the UK and around the world, Professor Michie discusses the huge economic cost of ill health, and the circumstances required to support people in making change to their lifestyles.

As the cost of health care continues to rise, and the UK Health Service is required to make substantial savings, this topic is of crucial importance. The majority of causes of ill-health are linked to people’s behaviour, whether through their lifestyle choices, their take up of vaccination and screening programmes or the way in which health care is delivered, so it is vital to learn lessons from other countries and from previous behaviour change campaigns.

You can listen to the interview with Professor Susan Michie, and previous podcasts with Professor Richard Parish and Professor Sir Michael Marmot now on the About Us page of the RSPH website or by clicking here. 

RSPH In Conversation With… Professor Sir Michael Marmot

The Royal Society for Public Health (http://www.rsph.org.uk), with support from the Philipp Family Foundation, has launched a series of podcasts, designed to tease out some of the key issues facing Public Health today, not just in the UK, but around the world.

In the first interview, RSPH is In Conversation With Professor Sir Michael Marmot, who discusses how a health-centred approach to policy-making results in a fairer society for all, illustrated with examples from across the world.

Sir Michael is Professor of Epidemiology and Public Health at University College London and is perhaps best known as author of the influential report on health inequalities, Fair Society, Healthy Lives. In this interview, he discusses his research into how social processes impact on the causes of illness, and illustrates how anyone who works with the public can have a positive effect on Public Health.

This series of interviews comes at a time of critical importance, with rates of obesity rising, more stress-related illness than ever before and severe pressure on budgets in all areas of healthcare. Professor Richard Parish, Chief Executive of RSPH, introduces the interviews, setting out the key themes and the interconnection between them. “We are delighted that so many eminent people have been prepared to share their views through these podcasts, and we all believe it is vitally important for the issues around Public Health to be discussed and understood by the widest possible audience. As Local Authorities take on responsibility for this area, there is an enormous opportunity to put health at the centre of policy making, and use scarce funds wisely to improve the health of every community.”

You can listen to the interviews with Professor Richard Parish and Professor Sir Michael Marmot now on the About Us page of the RSPH website. http://www.rsph.org.uk/en/about-us/podcasts.cfm. The next podcast, RSPH In Conversation With Professor Susan Michie, on the subject of Behaviour Change, will be released on July 3rd. 

Why making just two lifestyle changes can have positive and far reaching affects on health

A recent study, at the Northwestern University Feinberg School of Medicine, found that changing one bad habit can have a positive knock on effect on other behaviours.  A simple step such as watching less television, can simultaneously reduce the amount of time one spends snacking on unhealthy foods – as these two behaviours are closely related.   As such, the notion that you must radically transform your life in order to be healthier is not necessarily true and often hard to maintain.  Making just a couple of small changes, as the study demonstrates, can have a real and long lasting impact on people’s health.

The study was conducted by Bonnie Spring, professor of preventive medicine at Northwestern University Feinberg School of Medicine, in an attempt to find out the most effective way to spur people to change common bad health habits.  204 adult patients with unhealthy habits, were given the following treatments; an increase in vegetables/fruit and physical activity and decrease in fat and sedentary leisure.  Over the course of the three weeks, the patients had to record their daily data into a personal digital assistant in order to establish if they met their goals. 

After the three weeks, patients no longer had to maintain their “healthier” lifestyles, but were still required to send data three days a month for six months.

After the completion of the six months, the study found that the patients kept to their new healthier lifestyle changes rather than reverting back to their old habits.  Around 86% of the participants said that once they had made the initial change, they tried to maintain it.  By incorporating fruits and vegetables in their diet empowered them to believe that they were in fact capable of change. 

The results indicated that the most effective way to improve health required two key behaviour changes, namely cutting the amount of time spent watching TV or on the computer and eating more fruits and vegetables.  It is believed that these two simple changes could have long lasting results.   

Spring said, "Just making two lifestyle changes has a big overall effect and people don't get overwhelmed."

The majority of the population, where obesity is most prevalent, often lead unhealthy and sedentary lifestyles, putting them at high risk for heart disease, diabetes and cancer.  Spring argues that it is often hard for doctors to know where to initiate change in unhealthy habits, without discouraging or offending patients.   Thus this “two way” simple approach enables others to make realistic and manageable changes by giving them confidence to carry it out.

“With this simplified strategy, people are capable of making big lifestyle changes in a short period of time and maintaining them”  


Photo by Sina Bahrami http://5127.co.uk/

Why talking is good for our well-being

I'm sure we are all familiar with the expression “a problem shared is a problem halved”.  Now recent research affirms that communicating our thoughts and experiences to others, actually stimulates cognitive and neural mechanisms associated with reward and hence makes us feel better.   

The study, “Disclosing information about the self is intrinsically rewarding” was carried out by Harvard neuroscientist Diana Tamir and Harvard colleague Jason Mitchell and focused primarily on brain functionality associated with talking about oneself.  The evidence demonstrated that self disclosure was strongly linked with increased activation in brain regions that form what is known as the mesolimbic dopamine system. 

This system is recognised as the pathway in which dopamine is carried from one area of the brain to another and is responsible for controlling the brain’s pleasure and reward centers.  It is also associated with the functions of movement, preservation and compulsion. 

An MRI scanner was used to monitor the subjects’ brain by picking up changes in neurons activity as well as blood flow.  As a result, the scientists were able to distinguish the part of the brain that was responding to what the subject was talking about.  The experiment found that when people talked about themselves, which included beliefs and opinions, blood flow to region became significantly prominent. 

The study highlights that humans have a tendency to convey information about personal experience, because of the intrinsic value associated with self disclosure.  Whenever we face a problem, sometimes sharing our concerns or just simply relaying a fond memory to someone, can make us feel better and hence have a positive impact on our mental well-being and health.  Moreover, Tamir points out that by openly discussing our beliefs and opinions with others, has the added value of building social bonds and social alliances between people.

Perhaps we shouldn't underestimate the power of a conversation and the benefits of simply taking the time to listen and talk to someone.