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.

Healthy Man, Happy Man - Simple

Addressing Men's Health

News articles have reported that happiness can help to keep your heart healthy.  Here at RSPH we advocate a similar view, in that by looking after your health and wellbeing, not only will you feel great but you will be happier too.

As Men’s Health Week is only round the corner (11^th-17^th June) we wanted to highlight the issues surrounding the gender health inequalities experienced by many men and why men’s health is a critical issue that needs to be addressed.

The statistics show that 22% of men are dying before the age of 64 compared to 13% of women.  Men are more likely than women to die from cancer, have heart problems, be obese or overweight, smoke, drink high levels of alcohol and have poorer diets.  Additionally, men are also 20% less likely than women to seek health services or visit GPs.

In the challenge to improve men’s health and to continue the ethos that a healthy heart really does equal a happy man, family and community, the RSPH have developed an innovative Men’s Health programme to be held on Tuesday 12^th June.

The one day event, which is supported by the Men’s Health Forum, aims to increase health and community practitioners’ understanding of how gender socialisation and masculinity can affect male health beliefs and behaviour.   The course will seek to increase awareness of the main health problems affecting men and barriers men face in using health services.   By identifying appropriate ways to engage men in healthy lifestyle initiatives and increasing male service access, we become closer to reducing existing gender health inequalities.  For further information or to book onto the course please click here or contact Nicolette Boustaoui

*Promotion of the month* To help you with any financial situations you may be experiencing, we are now offering the Men’s Health programme at a discounted rate of £175.  

Good Mental Health holds the key to long term wellbeing

The Royal Society for Public Health (RSPH) has brought together experts from across the whole field of Mental Health in a thought provoking seminar on the role of Mental Health in the New Public Health System.

The passing of the Health and Social Care Act, the drive towards localism, and the Government’s approach to improving the population’s health through promotion of preventative measures, have begun to place mental health in the spotlight. 

The purpose of the seminar was to examine the impact of mental health on public health and wellbeing and its place within public health policy. The evidence shows that mental health and overall wellbeing can no longer be treated as separate challenges; they are closely interlinked and poor mental health affects a wide range of social and broader health issues.

The panel of speakers brought together statistics to show how poor Mental Health affects communities, and encouraging examples of effective methods and guidance tools, being used to assess the impact of change on the mental wellbeing of all stakeholders. 

Professor Richard Parish, Chief Executive of RSPH commented, “Mental health must be a top priority for Health and Wellbeing Boards.  Poor mental health has a huge impact on local communities and is a heavy cost to the NHS and local authorities.  The RSPH is delighted to have run a seminar designed to improve the effectiveness of local mental health strategies. We believe that positive changes can be achieved by sharing good practice and better collaboration between local councils, Third Sector organisations, and the NHS".

The speakers at the seminar included Professor Lord Patel of Bradford, Gregor Henderson, advisor to the Department of Health England on Mental Health and Wellbeing, Dr Jonathan Campion, Consultant Psychiatrist at South London and Maudsley NHS Foundation Trust, Tony Coggins, Head of Mental Health Promotion at South London and Maudsley NHS Foundation Trust, Graham Rushbrook FRSPH and Professor Richard Parish, Chief Executive of RSPH.

If you would like more information on the seminar, please contact Nelly Araujo at RSPH.

Email naraujo@rsph.org.uk or telephone 020 7265 7322.