The UK’s leading health magazine
2015 Health in
Winter‘15
£1.50
WELLBEING SECRETS OF THE EXPERTS
Lose weight the mindful way MAKING WAVES
How your fundraising has helped cancer research
HOW OLD ARE
YOUR JOINTS? Do our quiz to find out
Meet our experts We aim to provide the most well-researched advice on health and nutrition matters with the help of our experts…
Dr Roger Henderson
is the medical columist for The Sunday Times and writes regularly for other national newspapers and magazines.
On page 24 he looks at some symptoms men should never ignore “Men are often slow about coming forward about health problems. But the earlier something is diagnosed the greater the chances of recovery.”
Dr Sarah Brewer
has worked as a GP and hospital doctor. She now specialises in nutritional medicine and is an award-winning health writer.
On page 22 she explains how to avoid gallstones “As many as one in six adults are thought to have gallstones, but only one in five will have symptoms.”
CONTRIBUTORS THIS ISSUE: Professor Adam Carey spent 19 years in the NHS. He now appears regularly in the media, specialising in nutrition performance.
Eva Gizowska is a health journalist. She writes regularly in women’s magazines and national newspapers.
Dr Rob Hicks is a practising GP. As well as writing for Lifespan, he also has columns in Reader’s Digest and Men’s Health.
Robert Hobson is a registered nutritionist, runs two successful nutrition consultancies and has worked for the NHS.
Sally Brown is a psychotherapist and health and lifestyle writer, working for national newspapers and magazines.
Simon Mills is a Cambridge graduate in medical sciences and a herbal practitioner.
Dr Hilary Jones
qualified as a doctor in 1976. He is now best known as an expert on breakfast TV and BBC Radio 2.
On page 18 he explains all about the risk factors associated with arthritis “You can reduce the risk by watching your weight, eating well and taking relevant supplements.”
The opinions expressed in Lifespan are not necessarily those of the editorial team, but of individual writers. Advice is for information only and should not replace medical care. Always seek medical advice before taking supplements, changing diet or embarking on a new exercise regime.
Professor Paul Townsend is Associate Dean & Theme Lead for Personalised Therapy at Faculty Institute for Cancer Sciences, University of Manchester.
Patsy Westcott is a health journalist. She also has a Master’s degree in Nutritional Medicine.
WELCOME
Here’s to a healthy 2015! It’s that time of year when we are all doing our utmost to be healthy. So, congratulations on being one step ahead of the rest as a reader of Lifespan magazine this month! We’ve been working hard to sort the wheat from the chaff when it comes to sensible ‘New Year, New You’ advice - to provide you with the most useful tips and tricks from leading health professionals. I was especially interested to read about what the health and nutrition experts are planning to do for 2015 on page 10 - and quite frankly, if Dr Hilary Jones is resolving to take a good quality fish oil supplement every day then I am going to follow suit! Weight loss is a much talked about topic at this time of year, with most of us trying to lose a few pounds after a week of festive indulgence. But this year, we’re throwing calorie counting out of the window with Patsy Westcott’s feature about mindful eating on page 30. Becoming more in tune with our hunger signals offers a whole new way to think about weight loss. All that remains is for me to wish you a Happy New Year and let’s make 2015 our healthiest year yet! Yours in good health
The UK’s leading supplement magazine
Emily Edwards, Editor
Editor: Emily Edwards Contributing editor: Jane Garton Editorial Assistant: Sophie Bourge Magazine design: James Colmer Jim Kelly Production manager: Tom Craik
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Contents W I N T E R 2 0 15
REGUL ARS 6
In the know News, views, research
9
Letters Your chance to have your say
17
Supplement focus Plant sterols
34
Herb focus Devil’s Claw
35
Ask the experts The answers to your questions on health, diet and supplements
26
Take 3… Ways to improve digestion
WELLBEING 20
The key to concentration Here’s how to keep your mind focused
14
What makes us moody? Coping with life’s ups and downs
NUTRITION 27
The state of the nation’s diet How does yours compare?
30
Mindful eating The new way to shed those festive pounds
HE AL TH
ON THE COVER
10
Your health in 2015 Top tips from the experts
18
De-age your joints How old are yours? Try our quiz to find out
22
Focus on gallstones What they are and how to avoid them
24
Men’s health matters Common symptoms you should never ignore
RE AL LIFE 32
Making waves Professor Townsend and Roger Allsopp secure millions for cancer research with your help
38
Me & My Health With Arlene Phillips
in the
B HAPPY
NEWS • VIEWS • RESEARCH Our leading health journalists look behind the headlines
Feeling down and been prescribed antidepressants? A recent clinical trial published in the British Journal of Psychiatry reveals that taking B vitamins helped boost the response to conventional treatment in middle-aged and older adults over the course of a year. If these results are replicated doctors may soon be prescribing B vitamins alongside antidepressants. Watch this space.
C for stroke Vitamin C is most often linked with boosting immunity. But a report from the American Academy of Neurology suggests that foods containing it may also reduce the risk of haemorrhagic stroke (a bleed into the brain). Vitamin C-rich foods include fruits and vegetables such as oranges, papaya, peppers, broccoli and strawberries.
REMEMBER YOUR
Es
Memory not what it was? A dose of vitamin E could help. A recent study from the University of Eastern Finland found that older people with high levels of vitamin E were less likely to suffer memory problems. The study was part of the CAIDE study, which focuses on the association between the risk factors of heart disease and memory disorders.
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Lifespan
Winter 2015
DID YOU KNOW? Zinc has been recognised as vital for health since 1963. And now, according to a recent review, it has a whole list of potential benefits from fighting colds to reducing blindness in people with age-related macular degeneration (AMD). In older people, it has also been found to reduce the risk of infections.
Hearts up for omega 3s Despite some recent negative press surrounding the use of omega 3s for heart health, a new US study concludes that the overall evidence still supports American Heart Association recommendations to take one gram a day of the key omega 3s EPA and DHA if you have a heart problem.
NEWS & VIEWS
Listen to this... If you think your diet could be low in selenium, which plays a vital role in immunity, here are some foods to put on the menu...
Focus on...PYCNOGENOL
Pycnogenol, an extract from the French maritime pine-bark, has been found to help improve the ear disorder, Ménière’s disease. Caused by poor circulation in the inner ear, the condition causes vertigo, pressure in the ear, unsteady gait, hearing loss and ringing in the ear (tinnitus).
12 354 3,000 6 78 9 10 TUNA
EYE, EYE
PRAWNS
SARDINES SALMON COD
MUSHROOMS
(CRIMINI & SHIITAKE)
ASPARAGUS
MUSTARD SEEDS TURKEY
…that’s how many calories six hours of downhill skiing can burn. This could add up to a weight loss of up to five pounds a week as well as stronger abs, better immunity and brighter mood.
CHICKEN
Why we love…a cuppa
Tea is a rich source of fluoride, and drinking one to four daily cups reduces the risk of hip fracture by 28 per cent says a recent report published in the journal, Osteoporosis International. Time to put the kettle on…
Beat winter blues
Support for the use of supplements in the management of age-related macular degeneration (AMD) is growing among experts. A European survey, which polled the opinions of 4,000 opthalmologists, revealed strong approval for a cocktail of nutrients including lutein, zeaxanthin, zinc, omega 3, and vitamins.
“There are many different nutrients that are linked to eye health”
Dreading Blue Monday, the most miserable day of the year, which this year falls on 26th January. Try these little helpers…
ST JOHN’S WORT
5-HTP
GINSENG
VALERIAN
Much studied over the years this lovely yellow-flowered herb has become one of the most popular natural treatments for low mood.
Tired, stressed and running on empty? 5-HTP is thought to increase levels of the happy hormone serotonin, which in turn may increase feelings of wellbeing.
A member of a family of herbs known as adoptogens, ginseng is a favourite among herbalists for boosting energy and vitality.
If anxious thoughts mean you find it hard to sleep, valerian could be a solution. Said to gently help you drift off to sleep, it could be just what you need. Simply take a tablet about 30 minutes before bed with a glass of milk.
Winter 2015
Lifespan
7
NEWS & VIEWS
Jump...for your bones Protect your bones against osteoporosis by skipping. A recent US study found that just 20 jumps a day for four months increased hipbone density by 0.5 per cent. The reason? Bones are living tissue, which increase in mass when stressed. Any high impact activity such as jumping activates muscles and ligaments, which in turn pull on the bones forcing them to grow. Nutrients that may help boost bones include calcium, magnesium, vitamin D3 and zinc.
IN SEASON: Beetroot
This jewel-coloured root veg is a powerhouse of nutrients. Rich in folic acid and potassium, it is also a great source of iron, magnesium, zinc, calcium, phosphorus and sodium, plus vitamins A, B6 and C. Among its many health benefits studies suggest it may help to lower blood pressure, boost immunity and cleanse the liver. Use it in that Russian favourite borscht (beetroot soup), roast it wrapped in foil, or add cooked to a leafy salad with feta cheese.
LOVE YOUR GLOVES That’s the message of this year’s Raynaud’s Month, which runs throughout February. Sufferers are advised to:
Wrap up warm Quit smoking Get active Stay calm Avoid caffeine Take vitamins C, E and omega 3s
Raynaud’s syndrome is a condition in which the small blood vessels in the extremities are over-sensitive to changes in temperature. Visit www.raynauds.org.uk to find out more.
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Get fit for the year ahead The BodyTech exercise bike is the perfect beginners exercise bike to help lose weight, burn calories and tone up. A built-in computer monitor measures time, speed, distance and calories, so you can easily keep track of your progress. Easy to follow instructions are included. Designed to allow comfortable and reliable use time after time, and built with high quality materials, the bike comes with a one year guarantee. It features an adjustable saddle height and resistance levels, and measures H 110 x L 82 x W 51cm. Maximum user weight is 100kg. Was £129.99, P&P charged at £3.95 per order. Only £69.99 (was £129.99) Order now on 0844 249 8096 quoting 41814 or visit shop.telegraph.co.uk/41814 Offer is valid until Tuesday, March 31, 2015. Offer is valid until Tuesday, March 31, 2015. Call centre open daily 8am-8pm. Maximum call cost per minute is 5p to BT customers, non-BT lines will vary. We will accept the return of faulty/unused goods in sealed original packaging for refund or replacement within 30 days. This does not affect your statutory rights. Orders usually delivered within seven working days. Postage quoted applies to mainland UK only. All products are purchased from, and your resulting contract will be with, BVG-Airflo Group Ltd (registered in England no 03393851), a company wholly independent of Telegraph Media Group Limited. The ‘was’ pricing refers to the original selling prices offered on the website www.cjoffers.co.uk, and in the retail store between September 29 and December 29, 2014.
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Lifespan
Winter 2015
LETTERS
You say... We love hearing your thoughts and views so get writing
Star letter
WOULDN’T BE WITHOUT IT Having read some expert comments recently as to why glucosamine doesn’t work, I must share my experience. I have osteoarthritis in one hip due to the sport I played when younger, and have been taking glucosamine for several years now on the advice of my doctor. I have been pain free since I started taking it. My sister who is sceptical about any tablets has arthritis in her hands and had to be brow beaten into taking glucosamine, but now admits that she would not give it up for anything. I hope this helps someone to give it a try who otherwise wouldn’t. I know lots of people who take it and wouldn’t be without it!
Jennifer Sterry, Cheltenham
LOOKING TO THE FUTURE
A NEW LEASE OF LIFE Last year I was rushed into hospital and had an emergency operation. When I woke up I found it was an ileostomy. Difficult as this was to cope with, I then contracted C difficile in the hospital which returned twice after I was discharged. My doctor told me that the medication he could supply on the NHS would not be able to rebuild my immune system and suggested I took very strong probiotics and any other supplements I felt would help. After a few months on a probiotic, multivitamin and omega 3, my friends were amazed at how well I was coping with life. I am currently planning a month’s holiday in New Zealand. Mrs Meyers
Two years ago my optician referred me to the eye clinic as I was starting to show symptoms of age-related macular degeneration (AMD). At the same time I was also advised to buy a supplement containing 10mg lutein. I have taken this, together with a multivitamin and omega 3 every day since. After my trip to the eye clinic I have also had injections in my left eye, which has stopped the degeneration from getting
worse but the lutein has also definitely been helping. My eyesight has improved so much that I no longer need to wear varifocal lenses, just reading glasses. The hospital are very pleased with my improvement.
Mrs D Walker, via email
Reader’s corner Email us your good health tips to the addess below and you could win a year’s supply of multivitamins COLD COMFORT For years I used to get really bad colds. They would be so bad that I couldn’t get up out of bed. Since I started taking cinnamon with green tea, plus an apple a day, I haven’t had a cold or flu bug. Thank you for all the helpful tips in your magazine.
Heather Mcneil, Leeds
SWEET DREAMS I am writing to tell you about my mother’s remedy for tossing and turning at night. She used to sprinkle a couple of drops of lavender essential oil on her pillow before going to bed. It sent her to sleep every time.
Jenny Trim, Lancs
Get in touch We love receiving your letters or emails, whether it’s feedback on articles, supplements you’ve tried and tested or your own health tips and advice. Write to us at: You Say, Lifespan Magazine, Healthspan House, The Grange, St Peter Port, Guernsey, GY1 3WU. Or email: yousay@healthspan.co.uk STAR LETTER wins a hamper filled with skincare goodies! Winter 2015
Lifespan
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Health in
2015
New Year’s resolutions can be hard to make so we asked the experts to share theirs with you as well as their predictions for 2015
HE AL TH
T
he beginning of a new year often fills us with optimism about what we can achieve in the coming months. And every year there are new scientific findings that help to improve quality of life. So what will 2015 hold for you? We asked our favourite experts for their predictions for the year ahead and also what they are planning to do to make 2015 their healthiest year yet.
ROBERT HOBSON
My New Year’s resolution is to get super-fit again. I’m determined to do the London Marathon this year and have already signed up for a few triathlons in May. I just need to make sure I actually turn up!
Fast forward >> I think we will
start to see the trend for high protein diets lose popularity and a growing interest in new grains from around the world, such as Kaniwa (similar to quinoa). I also think cauliflower is going to become a big hit next year.
DR ADAM CAREY
I am planning to learn a second language. Being profoundly dyslexic I have always struggled with reading and writing in English, let alone another language. The strange thing is, my work today is all about communicating, so language is really important to me and what I do. I think this will be a real challenge.
Fast forward >> I think we will see an
increased interest in activities that support and develop lean body mass (muscle mass), especially in women who often ignore this area. For many years, a lot of fitness activities have focused on endurance events like jogging or cycling. While these are certainly beneficial especially for heart health they do little to protect lean body mass which is increasingly being recognised as important for staying active and boosting strength as we grow older.
DR ROB HICKS I can report a 50 per cent success rate with my 2014 New Year’s resolutions. Yes, I have stepped up my home-grown fruit and vegetable production, and will try to improve on this again in 2015. But I’m sad to report that once again I have not succeeded in achieving as much exercise as I would like to do each week. So 2015 is going to be the last time ‘more exercise’ is one of my New Year’s resolutions – I hope.
Fast forward >> With so many
people being prescribed statin drugs by their GPs to help lower their cholesterol levels and the number continuing to rise, I think it’s important for people to consider taking co enzyme Q10 supplements. I believe co enzyme Q10’s ‘time has come’ and we’ll be hearing a lot of good things about it in the near future.
Top Tip
When work ing on a computer re gularly look into the dis tance so yo ur eye lens refo cuses, to help avoid e ye strain.
DR SARAH BREWER
Regular exercise is important for maintaining healthy blood pressure, cholesterol and blood glucose, as well as for weight control. As I’m stuck behind a desk for much of the working day, I’ve bought an exercise bike with a desk attached, so for 2015 I can now cycle while writing my books or researching health features on my laptop in the evenings. Our family don’t watch much TV, but when we do we are taking it in turn to sit at the FitDesk.
Fast forward >> I think we will see people moving towards a more personalised
‘prescription’ of vitamin and herbal supplements based on diet, lifestyle and health concerns. More genetic analysis is also on the cards to pinpoint how much Vitamin D3, or essential fatty acids you need, for example, as everyone is different. Winter 2015
Lifespan
11
Health in 2015 DR HILARY JONES
SALLY BROWN
My New Year’s resolution is to keep a journal. Jotting down your thoughts and feelings every day is very therapeutic. Writing about stress reduces the impact it has on your physical and mental wellbeing.
Fast forward >> Express therapy
will become popular. I think we will see a shift in how people access therapy. Instead of long-term counselling, we’ll see a therapist every six months or so for a super-session, like an MOT for the mind!
I plan to take a more personalised approach to my health needs in 2015. I like to think I am fairly unique - not in an egocentric big headed “I am” kind of way, but rather as an individual with an individual lifestyle with particular nutritional and energy requirements. This is why I believe everyone needs to select the supplements and health plan based on their personal needs rather than adopting a blunderbuss approach depending on pure guesswork. I keep physically active, I am over 60 and while fit for my age have always experienced occasional palpitations... 7,000 extra beats a day of a benign nature. So I will be looking to boost my energy levels, keep moving and choosing a high quality omega 3 fish oil and ubiquinol supplement to take regularly.
“Go for resolutions that require small acts of will not weeks of vigilance. The better you are at making small changes, the easier it will be for you to keep going.”
Fast forward >> I think we will start
to learn more about the role of our beneficial gut bacteria for good health. There is a growing amount of research that shows that a multi-strain mixture of friendly bacteria can help to improve the microbial balance of the gut, keeping stomach and digestive problems at bay as well as giving the immune system and even skin a healthy boost.
Make those resolutions stick HAVE A LAUGH If willpower starts to wane, try doing something that will put you in a good mood. Research shows that distracting yourself with a feel-good activity can help to give you the extra lift you occasionally need to keep willpower in check. GIVE YOUR WILLPOWER A WORKOUT The more you use your willpower, the stronger it gets. In an experiment at the University of Albany, researchers asked 122 smokers who were trying to quit to exert extra self-control for two weeks, either by avoiding sweets or by squeezing on a grip strengthener for as long as they could twice a day. In the following month, 27 per cent of those who practised their self-control exercise successfully kicked their cigarette habit, compared with just 12 per cent of volunteers who’d been given a task that didn’t call for self-control. KEEP THEM SMALL Make resolutions that require small acts of will, not weeks of vigilance. ‘Lose 10 pounds’ sounds specific, but is less likely to work than behavioural goals like:’This week I’ll try to go to the gym three times, take the stairs at work at least twice, and bring a healthy lunch every day’. You’ll feel good when you accomplish each goal, and your success will help bolster your resolve: the better you are at making small changes, the easier it will be for you to keep going.
LEAVE SOME WIGGLE ROOM Avoid making 100 per cent resolutions. Absolutes like ‘I’m giving up dessert’ or ‘I’ll never use my credit card again’ set you up to try to get around your own overly strict rules. Instead, try drafting more limited restrictions like ‘I’ll have desserts on special occasions such as birthdays or family celebrations.’ LS
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Lifespan
Winter 2015
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WELLBEING
moods How to manage your
Life is full of ups and downs, which can affect how you feel. Sally Brown looks at low mood triggers and how to cope with them
I
dyllic as it may sound, feeling 100 per cent content every day of the year isn’t ideal. Low moods often serve a purpose, alerting you to when things need to change, whether it’s your diet and lifestyle, your work life or your relationships with your nearest and dearest. But at times we can feel hijacked by our moods, and frequent low moods can take their toll on our general wellbeing. To get an idea of the scale of the problem, Healthspan commissioned the Mood Survey to look at just how often we are affected by moods, what is most likely to put us in a bad mood, and what helps us feel better. What the research showed is that managing moods is a major concern for many of us. Forty nine per cent of women said they were affected by low moods on a regular basis, estimating that they spend four hours a week in a mood. Around 40 per cent of both men and women said getting older has affected their moods. Every day hassles such as bad weather, traffic jams, or the printer going on the blink, can quickly turn a sweet mood sour. Sometimes it’s other people that put us in a bad mood, and sometimes it’s factors that are beyond our control, such as lack of UV light in winter, or fluctuating hormones as we approach the menopause. But while we can’t always change what happens to us, we can change the way we react to it, and with a few smart strategies, we can manage our moods and make sure they don’t affect our quality of life.
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TOP 10 MOOD SABOTEURS
1 Feeling overweight
In the Healthspan Mood Survey, 30 per cent said feeling fat affects their mood. Being more active and finding a way of exercising that you enjoy is the best antidote to poor body image. But for an instant mood boost, change your posture. Research shows that simply sitting and standing up tall gives us an instant mood boost. Simply changing how you walk can help, according to a recent survey – walk with your head held high and a spring in your step and your mood will soon lift to match your walk.
2 Partner not listening
Thirty one per cent said this got them down. It’s very difficult to change someone else’s behaviour, but you can change your own, and that can have a ripple effect on the people around you. Do you really give your partner your full attention? Start really listening to your partner without interrupting, and before long, they should start to repay the compliment.
TRY THIS... Cut back on alcohol – it’s not your friend! At the time of the month it can make your mood worse. Hit the gym – exercise is a great way to defuse anger and irritability
3 Being under the weather Thirty one per cent said feeling generally a bit ‘blah’ got them down. Make sure you prioritise quality sleep – we sleep for two hours less than we did in 1960, and it can take its toll on your mood, energy levels and general health. If you still need a boost, experiment with a herbal mood-boosting supplement such as Rhodiola.
4 Cold grey days
If you’re one of the 30 per cent who said they feel low when it’s cold and grey, try cracking a smile. Research has shown that consciously activating your smile muscles lowers the stress response and releases happy chemicals in the brain just as effectively as a spontaneous smile. And fight the urge to hibernate by wrapping up warm and going for a walk – spending time outdoors, especially if it’s somewhere green, boosts mood, according to research by mental health charity Mind.
5 Not having
enough money
Financial worries impact the moods of 30 per cent of those we surveyed. Remind yourself that it’s relationships with friends and family not possessions that bring lasting happiness. Try doing a gratitude exercise and pinpoint three things you’re grateful for every day for a week. It can shift your focus to what you’ve got rather than what you can’t afford.
6 Technology glitches
Whether it’s the computer playing up, the internet crashing or the printer refusing to print, 30 per cent said technology can get them down. Try to keep stress levels in check with a deep breathing exercisebreathe in for a count of six and out for eight. And think about upgrading your technology skills – it will help you feel in control, which can have a knock-on effect on mood.
“Try to ring-fence some me-time once a week - 44% of women and 39% of men surveyed said having time for themselves helped them manage their moods ”
7 Feeling undervalued
It may sound counter-intuitive, but the antidote to feeling undervalued (which 29 per cent said affected their mood) is to do something for someone else. Good deeds give you a feel-good boost and a sense of purpose in life. It could also be time for some self-acceptance – in the end, it’s your opinion of yourself that matters, not anyone else’s.
8 No one helping
Twenty seven per cent said not getting help with chores affects their mood. At times, it can seem easier to do everything yourself , but if you’re serious in getting help, delegate like you mean it – give everyone a job to do, and if they don’t do it, show them you’re serious by leaving it undone.
9 Time of the month
Period problems leave 24 per cent feeling low. Don’t suffer in silence – if your monthly cycle is affecting your lifestyle, see your GP for advice. Give yourself a break when you feel this way and don’t take on too much.
COPING OK? Always see your GP if low mood that lasts more than a few days, or affects your appetite, sleep patterns, sex drive, or your general ability to cope with every day life. Stay in contact. Talking things through with a friend or family member can help to lessen the burden of negative thoughts and can sometimes help you to find a solution.
10 Pre-menstrual tension
Low mood is a monthly occurrence for 23 per cent of women, and many find they suffer from increased hormonal upheaval as they head for the menopause. While it’s tempting to comfort eat or hit the wine, try getting some dietary support instead with evening primrose, black cohosh or a menopause support supplement. LS Winter 2015
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Supp lement focus
Plant sterols Bring cholesterol levels down with this natural helper, says Dr Sarah Brewer
The facts
P
lant sterols (also known as phytosterols) are natural plant substances with a similar chemical structure to cholesterol. Numerous studies now show that eating foods containing plant sterols or taking supplements can help to lower cholesterol levels.
How do they work?
They work by mimicking cholesterol and competing with it for absorption. As a result less cholesterol is absorbed into the bloodstream from the gut.
What can they help?
CHOLESTEROL CONTROL: People who eat the most plant sterols have the lowest cholesterol levels. A sterol-rich diet has been shown to lower levels of harmful LDL-cholesterol by up to 15 per cent, significantly reducing the risk of a heart attack or stroke. The benefits are even greater for people with type 2 diabetes, in whom LDL-cholesterol levels have been lowered by over 26 per cent in some studies. STATIN USERS: Statin drugs lower cholesterol by having a direct effect on the liver. Because they work in a different way to plant sterols, the two can be used together to lower cholesterol
AVAILABLE FORMS As supplements or in fortified drinks, spreads and nut oils.
levels even further. In fact, taking sterols alongside statins has been found to be more effective than doubling the statin dose. Combining statins with a plant sterol supplement can therefore reduce the dose of statin needed to reduce the risk of side-effects. Adding in co-enzyme Q10 is also beneficial, as statins block production of both cholesterol and co-enzyme Q10.
How much should I take? PERFECT PARTNERS Plant sterols can be used with other heartfriendly supplements such as co-enzyme Q10 and omega 3 fish oils.
WATCHPOINT Choose a supplement produced to GMP (Good Manufacturing Practice) so you can be sure that it is the highest quality.
For optimum cholesterol-lowering benefits, 2g per day is ideal. Although diet should always come first, it can be hard to get optimum amounts of sterols from food sources alone. The average omnivore diet provides 200mg400mg sterols per day. Vegetarians have higher intakes of up to 800mg per day. However, sterols in plant foods are naturally bound to fibre, which limits their effects. Supplements and functional foods fortified with sterols such as spreads and yoghurts have therefore been developed to boost dietary intakes.
Are there any side-effects?
Numerous studies have demonstrated the tolerability and safety of dietary supplements that lower blood fat levels. They have been approved by the European Union Scientific Committee as safe for inclusion in functional foods. Taking more than 3g per day is not recommended as there is no evidence of additional healthy benefits with larger amounts. It is also possible that higher doses may decrease absorption of some fat-soluble vitamins and carotenoids. LS
Winter 2015
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ARE YOUR
joints
OLDER THAN YOU?
Discover your risk factors for arthritis, with Dr Hilary Jones. Then try our quiz to find out the real age of your joints.
A
s we get older our joints are more likely to play up and let us down. In fact in the UK it’s estimated that around eight million people have some form of arthritis and that one in three will suffer with arthritis at some point in their lives. And while osteoarthritis is more likely to occur with age, younger people can develop it too. But the good news is there are protective steps you can take. Read on for the risk factors that can affect the age of your joints and things you can do to turn back the clock.
Your genes
Recent evidence suggests that osteoarthritis in the joints of the hands can be hereditary and there may also be a genetic predisposition to some types of arthritis such as lupus and ankylosing spondylitis. Unfortunately you can’t change your parents or your genes. You can, however, reduce other risk factors by watching your weight, eating well and taking the relevant supplements if necessary. The good news is that of the two hundred different types of arthritis that can affect the joints, most are not hereditary. TURN BACK THE CLOCK
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Winter 2015
HE AL TH
Obesity
Every extra pound you are carrying increases the force on your knee with each step you take by 3-6lbs according to experts at John Hopkins Arthritis Centre in America. Data from the ongoing Framingham study also suggests that every 11lb weight loss in a normal height woman is associated with a reduction in knee osteoarthritis of over 50 per cent. And it’s not just your knees that will benefit. Other weight-bearing joints, especially the hips, will benefit if you lose unwanted pounds. Losing an achievable 10 per cent of your weight will pay big dividends. Small tweaks that will help to get the weight off at a healthy rate include swapping to lower fat versions of dairy products, filling up on lower energy plant-based foods plus including regular amounts of satiating lean protein. TURN BACK THE CLOCK
Prolonged desk work
Over exercising
Watching your posture while sitting can help to prevent damage. Sit well back in your seat with your lumbar support adjusted so that it nestles in your lower back and allows you to sit with a slight backwards lean. It is also important to avoid sitting too rigid for too long.
If you sustain a sports injury, don’t just limp on. It could increase the chance of long-term damage. To help keep active joints healthy, try a glucosamine and chondroitin supplement to help with the formation and repair of cartilage.
Being hunched over a desk for prolonged periods flattens the normal curve of the cervical spine, resulting in strain of the muscles, ligaments, bones and neck joints. TURN BACK THE CLOCK
Poor diet
Be sure to have one or two portions of oily fish a week or take an omega 3 supplement, as these fatty acids have important anti-inflammatory effects. Eat plenty of nuts and wholegrain cereals, which are a good source of manganese and zinc. LS TURN BACK THE CLOCK
Try this test devised by osteopath Tim Allardyce to find out. Tick the answer that most applies to you.
Have you had joint surgery? A. On two or more joints B. On one joint C. No
Are your toes or finger joints painful? A. At least one finger and one toe B. Either a finger or a toe C. None
Have any of your joints changed shape or become swollen? A. Yes (two or more joints) B. Yes, (one joint) C. No
Do you sit down all day, e.g. at work? A. Full time B. Part time C. No
Does your back or neck get stiff or painful? A. Every day B. Occasionally C. Never
Do your joints ache? A. More than five achy joints B. More than two achy joints C. No achy joints
Do you have difficulty putting your socks on? A. Regularly B. Occasionally C. No
Do you struggle to look over your shoulder to check your blind spot when driving? A. Regularly B. Sometimes C. Never
TURN BACK THE CLOCK
There is no compelling evidence that a particular food or food group increases arthritis risk. However, it makes sense that if you’re eating poorly, your joints, like the rest of your body, won’t function as well as they could.
How old are your joints? Does anyone in your immediate family have arthritis? A. Two or more members B. One member C. None
Generally speaking, exercise is beneficial for joint health but excessive sporting activity, particularly if you get injured, can damage the joints.
Does cold, damp weather bring on aches and pains? A. Regularly B. Occasionally C. No
Are you able to stretch both arms directly above your head? A. I can’t lift either arm above my head B. I can lift one arm above my head C. I can lift both arms above my head Does carrying light shopping bags leave your joints achy or sore? A. Yes, (many joints ache) B. Yes (one joint may hurt) C. No joint pain
HOW TO SCORE Add up your points to discover if your joints are older than you. Give yourself two points for every A. answer, one point for every B. answer and nought for every C. answer.
WHAT YOUR SCORE MEANS 0-3 points = under 30 years 4-7 points = 31-40 years 8-11 points = 41-50 years 12-15 points = 51-60 years 16-19 points = 61 -70 years 20-24 points = 71-80 years
Winter 2015
Lifespan
19
THE KEY TO
concentration Finding it hard to focus on specific tasks? Dr Adam Carey looks at ways to boost concentration levels.
Y
our ability to concentrate depends on many different factors. Perhaps you are distracted, worried by something else or just bored with the job in hand. Understanding what affects your powers of concentration can dramatically improve your performance. Read on to learn how to keep your eye firmly on the task in hand.
Sleep well
A sound night’s sleep is vital for good concentration and performance during the day ahead - aim to get between six and eight hours a night. A good sleeping environment is also essential. Get rid of anything that might distract you from dropping off, such as noises, bright lights, an uncomfortable bed, or a TV or computer in the bedroom. Body temperature needs to drop by half a degree to ensure a good night’s sleep, so a cool bedroom is the order of the night. Between 18 and 25˚C is thought to be the optimum. Any hotter and you could find it hard to fall asleep, any cooler and you risk feeling chilly. So buy yourself a thermometer and get the climate right for a good night’s slumber. Finally stick to a sleep schedule. Go to bed and wake up at the same time each day — even on the weekends.
Eat right
Bad lunchtime food choices are a common cause of loss of concentration mid-afternoon. Going for high carb foods such as pasta, white bread sandwiches, cakes and pastries will raise blood sugar levels quickly and help to keep you focused, but only temporarily. The rapid fall in blood sugar that follows will leave you feeling tired 40 to 90 minutes later. To avoid that post-lunch dip go for low carb options such as wholemeal bread, wild rice, mixed root vegetables, including sweet potatoes and squashes, as well as foods containing protein, such as hearty beans and lentils, which all release energy gradually, helping to keep blood sugar levels stable and you mentally sharp. 20
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Winter 2015
WELLBEING
Did you know?
Stay hydrated
Dehydration has a marked impact on your ability to think. d e Being even slightly dehydrated st tere The more in can make you feel tired and g methin you are in so listless with poor concentration. is to the easier it Studies show that even before focus on. you feel thirsty you may have already lost up to 20 per cent of your cognitive function. The secret is to drink regularly throughout the day. Aim for around two litres of fluid daily – more if it’s hot or you are exercising. If you find plain water boring add some zing with slivers of lime or lemon.
Chill out
Anxiety or stress, whatever its cause, can significantly impair concentration. When learning something new, for example, take it slowly and calmly. Approach it in small manageable steps, which are not too daunting for you and build slowly on your successes. To concentrate fully you also need to be calm. Make sure you have enough time to do the task in hand. If other worries are getting in the way, consciously set aside some time in the future to deal with anything that is distracting you. And remember commitment is everything - the more interested you are in a task, the easier you will find it to concentrate on it, provided other emotions are not getting in the way.
Supplementary benefits
Avoid stimulants
Say no to stimulants such as caffeine and nicotine. They increase levels of anxiety and interfere with sleep. If you smoke give up now and kick the coffee habit - go for herbal teas instead. Try to have at least three alcohol-free days each week.
Check your environment
Your physical surroundings are important. It is hard to concentrate if they are noisy or busy or you are too hot or too cold. Always choose a quiet, calm space when you need to concentrate and make sure that the temperature is just right.
Keep moving
While excessive exercise can increase stress levels, regular activity can help you manage stress as well as helping you to focus better. Aim to do some sort of exercise at least three times a week for an hour. Choosing an activity that you enjoy will increase your chances of sticking with it. Try to increase your levels of exercising by walking at least 10,000 steps a day. LS
Studies show that some nutritional supplements can help improve mental function and concentration.
The supplement 5-HTP is converted into the neurotransmitter serotonin in the brain and taking it before bed can improve the quality of your sleep and mood. Phosphatidyl serine has been widely studied and has been shown to improve concentration and short term memory recall. Ginkgo Biloba is thought to improve memory and act as a mental enhancer, possibly by improving blood flow to the brain. Research into omega 3 and mental function is promising, so optimise your oily fish intake (two to four portions a week) or consider taking an omega 3 supplement.
Sign up to the Nutrition Expert newsletter to recieve a monthly round up of award winning content plus reviews, discussions and videos. Visit: nutritionexpert.healthspan.co.uk
Winter 2015
Lifespan
21
FOCUS ON
Gallstones One in six of us may have them, but most don’t cause symptoms and don’t require treatment. Dr Sarah Brewer explains
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HE AL TH
I
n the upper side of your abdomen sits a small pear-shaped pouch connected to your liver and bowel by tubes called bile ducts. This is your gallbladder Normally about 8cm long and 4cm at its widest point, it can hold up to 1-2fl oz of fluid.
WHAT DOES IT DO?
The main function of the gallbladder is to store and concentrate bile – the yellowishgreen fluid produced by the liver to help the body digest fats. From the liver, bile trickles through the bile ducts to the gallbladder where it becomes more concentrated, making it more effective at breaking down dietary fat globules into tiny droplets that are easier for the body to absorb.
HOW DOES IT WORK?
Your gallbladder normally contracts and relaxes regularly during the day and night to stir up stored bile to help prevent it settling out or ‘sludging’. As a result, the gallbladder regularly empties out 20 to 30 per cent of its stored bile, even when you are fasting. These contractions become progressively stronger during a meal as food is churned within your stomach.
WHY DO GALLSTONES FORM? As you get older the gallbladder can become less efficient and start to retain more bile. Levels of cholesterol in bile can also become too high and as a result bile can start to crystallise, forming tiny grains that slowly enlarge into gallstones.
ARE THERE SYMPTOMS?
Although as many as one in six adults are thought to have gallstones only one in five of these will experience symptoms. The others may never know they are carrying these potential pain-bombs, or may only discover they have them during a routine health screening..
WHAT ARE THEY?
Symptoms can include belching (from poor fat digestion) and pain (biliary colic) if a stone is ejected up into the opening of the gallbladder or into the bile duct leading from it. The pain begins suddenly across the upper abdomen and may settle in the upper right hand side of your abdomen, and spread to the upper back under the right shoulder blade. The severe pain
tends to come and go in waves although this is not always the case. Complications can include jaundice, infection or inflammation of the gallbladder (cholecystitis) or pancreas (pancreatitis).
ARE WOMEN MORE AT RISK? Women are more prone because of the effects of female hormones. Oestrogen stimulates cholesterol production, while progesterone suppresses gallbladder contraction. Other risk factors include increasing age, family history, obesity, rapid weight loss, poor diet and smoking.
IS SURGERY INEVITABLE?
If you want to avoid or postpone surgery to remove the gallbladder and stones, it is often possible to prevent recurring symptoms through diet and lifestyle changes. A low-fat, high-fibre diet used to be advised, but a diet that is too low in fat may delay gallbladder emptying so that
SUPPLEMENTARY
benefits
stones are more likely to form or enlarge. A Mediterranean-style diet that contains different healthy fats (such as those found in olive oil and oily fish) along with plenty of fruit and vegetables, is now thought to be the best option for easing symptoms. Soy protein is also thought to have a beneficial effect on cholesterol synthesis in the liver, the concentration of cholesterol in the bile, and the rate at which cholesterol crystals precipitate out of bile.
DOES DIET MATTER?
If your diet is high in refined sugar you are more at risk of developing gallstones even if you are not overweight. Researchers from Harvard who followed almost 70,000 women found that, after taking all other risks factors into account, those with the highest carbohydrate intake were 35 per cent more likely to have had their gallbladder removed than those with the lowest carbohydrate intake. LS
A number of nutritional and herbal supplements may help to reduce the risk of gallstones developing or enlarging.
VITAMIN C boosts the liver’s ability to convert cholesterol into bile acids, which keep cholesterol dissolved in bile. MAGNESIUM is needed for processing cholesterol and for gallbladder contraction. LECITHIN helps to keep cholesterol dissolved in bile. PLANT STEROLS reduce cholesterol absorbtion in the small intestines. MILK THISTLE has been used medicinally for over two thousand years to treat digestive problems. GLOBE ARTICHOKE significantly increases bile secretion and reduces cholesterol synthesis. Do not take if you have bile obstruction. PEPPERMINT OIL can relax excessive spasm of the gallbladder and bile duct. Some experts suggest it may help to dissolve gallstones.
Dr Sarah Brewer is the author of Overcoming Gallstones: Nutritional, Medical and Surgical Approaches (Kindle £2.76, Paperback £4.99 from Amazon). Winter 2015
Lifespan
23
Men
WHAT IS YOUR BODY TRYING TO TELL YOU?
Your body can’t speak to you but it can alert you to the fact that something could be wrong in other ways says Dr Roger Henderson
Protect against the elements Top Tip
J u st 3 0 m inutes of exercise of moder ate intensity is all that is needed to keep fit and healt hy
I
t’s said that men take more care of their cars than their bodies. A rattle, a lack of performance, a scratch on the paintwork receive prompt attention. But men often find it hard to deal with their health. In fact on average men visit the doctor 20 per cent less than women. Many regard check-ups as unecessary and even if something is wrong they often keep it to themselves, ignoring the fact that the earlier something is diagnosed the greater the chances are of a full recovery. Read on for some common symptoms men should never ignore...
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YOU FEEL ANXIOUS
If you have stomach butterflies, dry mouth, experience mood swings and irritability or neck muscle tension some or most of the time, health-damaging long-term stress may be the cause. Unchecked, this contributes to high blood pressure, weakened immunity, poor concentration, insomnia, anxiety and depression.
Help yourself Keep stress in check by eating regularly, avoiding too much caffeine, getting enough rest, taking a valerian supplement before going to bed and making time to relax and unwind.
YOU WANT TO PEE ALL THE TIME
Have a prostate check-up if passing urine more often especially at night. If you have difficulty getting going, stopping and starting, or urgently need to go it may mean your prostate is enlarging and causing a blockage, which is most common in men over 40. The culprit is usually benign prostatic hyperplasia (BPH), which is not cancerous, and can be treated.
WELLBEING
Saw palmetto Help yourself
Ease symptoms by reducing caffeine and alcohol intake and taking the herb saw palmetto. Zinc is also needed for a healthy prostate gland, while vitamin E, selenium and lycopene are thought to protect against prostate cancer.
YOU’VE GOT A BEER BELLY
Divide your weight in kilograms by your height in metres then divide this result by your height in metres again. The result is your body mass index or BMI. If it’s over 25, you are overweight. If it’s over 30, you are obese. You have been warned. Obesity contributes to a slew of health problems including heart disease, diabetes, osteoarthritis and some cancers. It is also thought to knock an average nine years off a man’s life expectancy.
Help yourself Regular exercise and eating a healthy low-fat, low-calorie diet are the best ways to maintain a healthy weight. YOU FEEL LOW
Depression strikes men too. It makes them feel sad and miserable and affects their performance, making everyday jobs harder to do. Feeling low, sad or miserable; becoming angry for little reason; poor concentration and motivation; minimal enjoyment or pleasure from life; disturbed sleep; appetite disturbance; fatigue and poor libido are typical symptoms.
Help yourself
Plenty of rest and relaxation, regular exercise, not drinking alcohol excessively and eating a balanced healthy diet all boost mood. Taking the herb St John’s wort can help overcome mild-tomoderate depression. It can be treated, so never be frightened to ask for help.
YOU FEEL THIRSTY ALL THE TIME
Diabetes occurs when the body is unable to produce enough insulin and consequently blood sugar (glucose) levels rise
too high. This damages blood vessels and nerves, increasing the risk of heart disease, blindness, kidney damage and impotence. A test every few years is important because although diabetes may cause for example tiredness, excessive thirst and the need to pass urine more, it often causes no symptoms at all.
Help yourself Keeping an eye
on your weight and exercising regularly reduces your risk of diabetes.
“Keep stress in check by eating regularly, avoiding too much caffeine and getting enough rest.” YOU FIND A LUMP DOWN THERE
Regular testicular self-examination is the best way of detecting cancer early when treatment is most successful. In the shower, check for swelling, a pea-sized hard lump on the front or side of the testicle, or a dull ache or sharp pain felt around the testicle or in the scrotum. If you’re worried about something, don’t ignore it, ask your doctor as soon as possible to check it out.
Help yourself
The testes don’t like smoking or too much alcohol or too much heat, but they do like vitamins A, C and E, selenium and zinc to help keep them healthy and producing sperm well.
YOU NOTICE A MOLE HAS CHANGED
If an existing mole changes size, shape or colour or develops irregular edges, bleeds, itches, crusts or reddens or a new one appears, ask your doctor to check it.
Help yourself
Protect your skin from excessive sun exposure and skin burning the major risk factors for cancer - by applying a cream with UVA and UVB protection regularly throughout the day, covering up with sleeves, a hat and sunglasses and staying in the shade between 11am and 3pm. Daily moisturising with a cream containing vitamins C and E, not smoking, eating plenty
of fruit and vegetables, drinking at least eight glasses of water a day and taking omega 3 fish oils and kelp extract all contribute to good skin health.
YOU HAVE CHANGE IN BOWEL HABIT
Check the toilet bowl before flushing. Blood (bright-red or black flecks) or mucus in the stool, a change from normal bowel habit that lasts more than a few weeks without returning to normal, a feeling of incomplete bowel emptying, stomach pain or discomfort, unexplained weight loss, tiredness or a lump in the abdomen indicate a check-up with the doctor is needed.
Help yourself
Artichoke extract, a daily probiotic, and psyllium can both help the bowel perform properly. Moderate exercise, a diet high in fibre, fruit and vegetables and low in fat and red meat as well as maintaining an ideal weight may help prevent bowel cancer.
YOU CAN’T SEE AS WELL
Have your eyes tested every couple of years to make sure you are seeing everything clearly. Hidden problems such as damage to the blood vessels at the back of the eyes, from undiagnosed diabetes or high blood pressure, can also be detected during an examination. Glaucoma is a condition that untreated, can cause blindness so once you reach the fabulous age of 40, you should be tested for this every two years.
Help yourself Omega 3 fish oils, garlic and pycnogenol are just some of the supplements that can help boost circulation to the eyes. Lutein is also thought to help keep eyes healthy. LS
Must-do checklist Enjoy a drink but be sensible Build regular exercise into your life Follow a balanced diet with plenty of fruit and veg Watch your weight Take time to relax Give up smoking
Winter 2015
Lifespan
25
3
take
...ways to improve
digestion
We all experience ‘tummy’ troubles from time to time. Here’s how to keep your gut happy
1
THE EXERCISE
The bowel is surrounded by smooth, visceral muscles designed to push food through the digestive system. ‘Cardio exercise increases blood flow to the area which helps these muscles to work more effectively,’ says Dean Hodgkin, fitness expert at Ragdale Hall. Good options include jogging, cycling and swimming. ‘In addition toning exercises such as Pilates and yoga use the deeper postural muscles increasing intra-abdominal pressure, which can help ease constipation by forcing stool through the colon,’ adds Dean. It is wise to leave an hour between eating and exercise to avoid diverting energy away from the digestive process.
2
THE SUPPLEMENTS
‘Most of us would benefit from taking a probiotic supplement,’ says Dr Sarah Brewer. Why? ‘Probiotics play an important role in maintaining the healthy balance of good and bad bacteria in the gut needed for good digestion. They produce lactic and acetic acids, which discourage the growth of potentially harmful bacteria, secrete natural antibiotics and stimulate production of natural anti-viral agents. They also compete with harmful bacteria and yeasts for available nutrients and ‘docking sites’ on gut cell walls making it harder for organisms that cause gastroenteritis to gain a foothold. Probiotics also produce beneficial short-chain fatty acids which decrease flatulence, as well as providing energy for gut lining cells,’ explains Sarah.
3 26
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THE FOODS
‘Aim to eat three moderate-sized meals a day and go easy on fatty foods – red meat, fried foods, full fat dairy foods and ready meals – which make your gut more sensitive,’ says gastroenterologist and psychologist, Dr Nick Read chair of the IBS Network. Stick to one cup of coffee and one glass of wine a day and have two alcohol-free days a week. Take time to chew and digest and avoid mealtime stress which encourages the body’s sympathetic nervous system, making the gut oversensitive. Relaxation on the other hand helps stimulate digestive secretions, regulates nerves and encourages nutrient absorption. Try also to avoid eating and drinking late at night. LS
NUTRITION
THE STATE OF
our diet Ever wondered what the nation’s diet really looks like? How much fat and sugar, for example, do we really eat and are we lacking key nutrients? These are just some of the questions answered by the annual National Diet and Nutrition Survey (NDNS), funded by the UK Department of health and Foods Standards Agency. Overleaf Robert Hobson analyses the results of this survey, which have recently been released for the past four years, and pinpoints dietary improvements we could make. Winter 2015
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THE STATE OF
our diet
Food intake
The number of calories we eat each day (according to the NDNS) is below current recommendations with adult men consuming an average of 2,111 kcal a day (guidance is 2,500 kcal) and women, 1,613 kcal a day (guidance is 2,000 kcal), which doesn’t quite make sense given the high rates of obesity in the UK. As with all food surveys, however, this figure is underestimated, as often people don’t report everything they have actually eaten or underestimate portion sizes. The main source of calories in our diet comes from cereals and cereal products, mostly in the form of white pasta, white bread, rice and pizza, with dairy and meat-based foods being the second largest source of calories. Intake of wholegrain foods such as brown bread, pasta and rice is still low in this country, which is why fibre intake is below the current recommendation of 18g per day. It is important we get plenty of fibre in our diets to maintain a healthy digestive system and reduce the risk of developing bowel cancer.
FIX IT: BOOST FIBRE INTAKE
Try switching from white to brown cereal
s Listen to thnifirm
ndings co ‘The survey fi change abits do not that eating h l ear that we al quickly. It is cl lp e h together to need to work ,’ says ve their diets people impro f dstone, Chie Dr Alison Te Public Nutritionist, nd . Health Engla
foods and include pulses in your diet by adding them to soups, stews and salads. Try snacking on nuts and seeds and if you’re looking for a sweet treat go for an oat-based biscuit or flapjack.
Saturated fat
Total fat intake from the diet is actually in line with the recommendation of not more than 35 per cent of our daily calorie intake, but we still eat too much saturated fat, which should be less than 11 per cent of energy intake but for adults is closer to 13 per cent. Most of this type of fat comes from milk (and milk products) and meat (and meat products) and has particularly negative implications on heart health, which is still the leading cause of premature death in the UK.
FIX IT: AVOID PROCESSED FOODS
Try cutting back on processed and convenience foods and check the food label on those you do eat. Switching to low fat dairy foods and lean cuts of meat or removing visible fat from foods such as steak will also reduce your saturated fat intake. Cheese is also a popular addition to dishes for many of us; try opting for smaller quantities of stronger tasting varieties for flavour.
Sugar
Sugar intake in the UK is high, especially in children. It is recommended that added sugars (the type found in drinks and sweet puddings) make up no more than 11 per cent of our daily energy intake but the average adult intake is more like 12 per cent and for teenagers this figure sits at around 16 per cent, which is mostly coming from sugary soft drinks. Sugar offers very little nutritionally and too much in the diet can lead to weight gain and poor dental health. Research is also starting to show the impact highly refined carbohydrate foods may have on heart health.
FIX IT: WATCH YOUR DRINKS
Try swapping high sugar drinks for low calorie options or flavouring water with fruits, vegetables and herbs such as lemon, cucumber and mint. Spices such as cinnamon and nutmeg or vanilla can be a flavoursome alternative to sugar in coffee. Replacing some of your sweet snacks with fruit or savoury dips and sugary breakfast cereals with plain alternatives will also help to lower your daily intake of sugar.
Salt
Salt intake is also still high in the UK, which has implications on circulatory health especially blood pressure. Seventy per cent of us eat too much with the average intake currently standing at 8.1g per day, which is above the recommended 6g.
FIX IT: CUT BACK ON SALT
Reduce the salt in your cooking, replacing it with herbs and spices. Including small amounts of strong-flavoured foods such as sun-dried tomatoes, tomato puree and dried mushrooms in cooking will improve the taste without the need for salt. Avoid adding extra salt to food when eating out.
Vitamins & minerals
The NDNS shows that on average, the Recommended Nutrient Intakes (RNI) for vitamins appear to be met by the diet with the exception of vitamin D, which is mostly obtained from the action of sunlight on skin. The survey showed that towards the end of the winter months (Jan–Feb) more than 40 per cent of us have inadequate levels of this essential nutrient. A supplement during the 28
Lifespan
Winter 2015
NUTRITION
Europe divided Within Europe, a number of different slogans were introduced, but with little consistency: winter months is a good way to ensure you get a good supply. Certain minerals do appear to be lacking with average adult intakes below the RNI for magnesium and selenium. Women also have low iron and iodine intake. Selenium levels were particularly low with 26 per cent of men and 51 per cent of women below the lower reference nutrient intake. Investing in a daily multivitamin and mineral supplement is a useful way to bridge the gap.
FIX IT: FOCUS ON VARIETY
Add more variety to your diet as every food has its own unique combination of nutrients and include more fruits and vegetables into your diet. Try snacking on nuts, which are rich in minerals such as selenium and magnesium as well as a useful source of iron and zinc. Include pulses in your diet as they are a good source of iron, magnesium and zinc. Spices and dried herbs offer a very concentrated source of minerals that can easily be added to dishes. LS
“5-a-day”UK “3-a-day”Hungary “½ kilo-a-day”Finland “6-a-day”Denmark “10-a-day”France
WHY 5-A-D
AY? Dr Sarah Brewer lo oks at the science and history behind governmen t recommendations … The famous 5-aday phrase origin at ed in the late 1980s wasn’t until 2002 but it that the World H ea lth Organisation (W stated that insuffi HO) cient consumptio n of fruit and vege of the key drivers tables was one of degenerative di seases. As a resu a resolution to co lt, WHO adopted mmunicate the 5a-day message m ore widely. WHAT DOES T HE EVIDENCE SH From the start, th OW? ese programmes were based on a body of opinion bu substantial t little evidence. Th e UK-based Hea for England, publ lth Survey ished in March 20 14, showed that ea 7 portions of fresh ting at least fruit and vegetabl es a day was asso lower risk of dege ciated with nerative diseases . Headlines called and it was widely for 7-a-day, touted that 5-a-da y was not enough . CLEAR THRESH OLD Then, four month s later, in July 20 14 , a lo ng -awaited meta-an was published. It involved 16 prospe alysis ctive studied and theory that higher su pp or ted the consumption of fru it and vegetables with a reduced ris is associated k of mortality. Each extra portio n reduced the ov erall risk of death cent. However, th by 6 per ere was a clear th re shold at 5 servng vegetables a day, s of fruit and after which the ris k of all causes of not reduce furthe m or tality did r. These results di d not change whe such as physical n other factors activity level, ener gy intake, educat were also taken in ion or income to account.
Current advice Do your utmost to achieve 5-a-day on most days. While the previous emphasis was on eating vegetables rather than fruit (because of concerns about the level of fruit sugars present), there now appears to be clear evidence that fruit is slightly more protective than vegetables.
If you have struggled to eat three vegetable portions and two fruits per day, don’t feel guilty about switching to three fruits and two vegetable portions a day. You can safely ignore headlines urging you to now eat 7-a-day.
Winter 2015
Lifespan
29
Lose weight
the mindful way Jeans feeling tight after Christmas? Changing your attitude to food could help you shed those festive pounds says Patsy Westcott
M
indful eating - aka intuitive eating - is the latest buzzword in nutritional circles. But what does it mean and how can you put it into practice? “Eating mindfully is about rediscovering your body’s internal cues,” explains dietitian, nutrition consultant and intuitive eating expert Zoe Connor (zoeconnor.co.uk). It’s all about becoming conscious of how, what, why and when you’re eating. And, the good news is that eating mindfully can help you reach and stay a healthy weight. “It can hit the switch on a lightbulb moment that can change your relationship with food – forever,” says Zoe. Read on to learn more about mindful eating.
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Winter 2015
1. MIND…how you eat
The first step to eating more mindfully is to become aware of how you eat. While watching TV or checking your emails? Sitting at the table or on the run?
FOCUS ON FOOD Doing half a dozen things while eating can lead to overeating. Switch off the TV, banish your mobile and focus solely on your plate. Having a dedicated place to eat helps focus too. TAKE A SEAT Sitting down to eat can help you consume fewer calories. Why? You’re more likely to pay attention to your food and eat slowly. And, according to a study in the Journal of the Academy of Nutrition and Dietetics, this in turn can lower calorie intake.
LISTEN UP Learn to recognise the signals that you are no longer hungry. Zoe suggests, “Halfway through a meal or snack rate your fullness (from 0, not at all, to 10, absolutely stuffed). Repeat towards the end of your meal and stop when you feel satisfied. Make sure you’re not eating until you are uncomfortably full.
NOTICE WHO YOU EAT WITH Time to check your dining companions. We may not know it but we tend to unconciously eat in tandem, so becoming mindful of how others eat could influence Research your own suggest that 7 5 per ce eating habits. nt of
Did you kno w?
calories consume d are a re sult of comfo r t eating .
NUTRITION
4. MIND…why you eat
Often we eat less out of hunger and more to meet an emotional need. Learning to distinguish between emotional and physical hunger can transform the way you eat – and the figure on those scales.
FIND YOUR TRIGGERS Once you have identified the emotions such as tiredness, stress, boredom, loneliness, sadness or anger which drive you to comfort eat, you need to find other ways of managing them that don’t involve reaching straight for the biscuit tin. You could try calling a friend, having a bubble bath, going for an energising run, or sipping a calming cup of herbal tea - whatever is likely to make you feel better. COMBAT CRAVINGS Desperate for a chocolate bar or a slice of cake? Stop and ask yourself, “Do I need this or do I just want it?” Wait ten minutes and then repeat the question. Food cravings often build up, reach a peak then ebb away.
ENJOY IT Food is to be enjoyed not to beat yourself up about. Banishing labels such as ‘good’ and ‘bad’ can promote a healthier attitude and reduce the urge to be ‘naughty’.
LS
Slim tricks 2. MIND…what you eat
Mindful eating means being aware of what you are putting into your body and trying to choose healthy foods that really nurture you.
TUNE INTO YOUR SENSES Says Zoe, “Really notice what you eat, its shape, texture, colour, touch and smell. When you take a bite, take note of the taste, the sounds it makes, how it feels.”
COOK SMART Don’t cook on automatic pilot. Enjoy the peeling, chopping, searing and frying and savour the aromas. All this helps you to appreciate food more.
GET MENU SAVVY When eating out choose simple, good food and steer clear of rich, fatty sauces and cuts of meat.
Make two thirds of your plate veggies and salad. And watch portion size. Never pile your plate so high you can’t see it.
3. MIND…when you eat
Eating something healthy every few hours helps keep you alert and staves off hunger pangs. Aim to eat when your body wants rather than what the clock dictates.
TUNE INTO HUNGER Learn to recognise hunger signals – a tummy rumble, a dip in concentration, irritability. You will gradually learn to anticipate when you need to eat to stay energised. SNACK STRATEGICALLY A couple of healthy snacks (one in the morning and the other in mid-afternoon) can help avoid thoughtless snacking.
AVOID HUNGER Your body like your car needs filling up regularly to fire on all cylinders. SMALL IS BEAUTIFUL Using smaller plates encourages smaller portions. MUNCH AND CRUNCH Eat slowly, chew well and put your knife and fork down between mouthfuls. SHOP WISELY Stock up on healthy nourishing foods. Remember: what you buy is what you eat. NOTE IT Keeping a food diary can help to reduce mindless munching. STICK AT IT It’s normal - and healthy - to eat more some days than others, so if you gorge one day, stay calm and try not to beat yourself up about it. Tomorrow is another day. LS
Winter 2015
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making waves thanks to your fundraising An ÂŁ18 million grant born out of fundraising by Healthspan customers is helping to transform the face of cancer.
E
xciting developments that could herald a new era in cancer diagnosis and treatment are on the horizon, with more than a little help from Healthspan and its customers. The story began in Guernsey some 50 years ago. During the course of a study - into breast and other cancers - carried out under the auspices of the then Imperial Cancer Research Fund (now Cancer Research UK), researchers banked a raft of blood and urine samples. In 2005 it occurred to Professor Peter Townsend and breast cancer surgeon Roger Allsopp that these samples could be analysed using the contemporary technique of proteomics (study of protein structure) and used to devise a targeted blood test, which in turn could lead to earlier diagnosis and treatment.
Above right: Roger Allsopp, retired breast cancer surgeon. Right: Professor Paul Townsend , Associate Dean and Theme Lead for Personalised Therapy at Faculty Institute for Cancer Sciences,University of Manchester.
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Lifespan
Winter 2015
RE AL LIFE
“Fantastic fundraisers” THE START OF THE STORY
Fired with enthusiasm, in 2005 the recently retired Roger embarked on what was to be the first of two record-breaking sponsored Channel swims to raise funds for a pilot study. The following year, Derek Coates, Chief Executive and Founder of Healthspan, along with the wholehearted support of Healthspan customers, matched pound for pound, much of the money raised by Roger.
THE NEXT STAGE
For more than four years Professor Townsend and his team laboured over the samples in their laboratory in Southampton to identify 27 biological signposts (biomarkers) that they hoped would lead to a better understanding of the cancer process. This in turn would enable a patient’s response to treatment to be monitored and help tailor treatments for individual patients. But there was more work to be done and more sophisticated equipment needed to allow faster and more-in depth analysis. This need for new equipment led Roger to embark on a second Channel swim and Healthspan to embark on their most ambitious fundraising target yet - to raise part of the £750,000 needed for a new machine to analyse the blood and urine samples. At 2.15 on the morning of the 31st August 2011, at the age of 70, Roger broke the world record, becoming the oldest person to swim the English Channel and in the process raising the necessary money. And that’s not all. Healthspan customers also excelled themselves, smashing their fundraising target of £100,000, with Derek Coates making a personal donation of £250,000.
THE FUTURE
This year Professor Paul Townsend got in touch to update us on the latest news on the amazing journey that he and his team have been on since they have been using the equipment that Healthspan customers helped to buy. He reported that a total of £18 million pounds had been awarded to the University of Manchester, where he is now based, to extend these studies. A team from
Manchester including Professor Townsend, led by Professor Tony Whetton, raised the funding from a number of sources including the Medical Research Council, Manchester University and a personal donation. Professor Townsend says: “This grant allows us to extend our research beyond cancer to other chronic diseases such as diabetes and obesity, as these all share a common cause in metabolic and inflammatory imbalance. It also enables us to find a way to help the population achieve ‘healthy ageing’. This work will continue
“Healthspan
customers also excelled themselves, smashing their fundraising target of £100,000.
”
with colleagues in Southampton and the huge cohort sample we have gathered holds the key to what we know is a ‘biological signature’, unique to each person.
TAILORED TO YOU
“Discovering someone’s ‘biological signature’ will enable us to find a tailored lifestyle or medical treatment so that we can eventually manage disease in different ways, for example by reducing pain or developing treatments that stop a condition from accelerating. This is just the start of something called ‘Precision Medicine’ medicine that is unique to each individual. Whether it is down to gene or protein pool or lifestyle and environment everyone is different and we need to be able to channel medicine to reflect this and tailor healthcare to the individual.
PRECISION MEDICINE
“What is so incredible is that this approach to ‘Precision Medicine’ has gathered such momentum that Manchester is focusing on this research and hoping to establish ‘The University of Manchester Research Institute of Precision Medicine’ headed up by Professor Tony Whetton with my help and an incredible team,” added Professor Townsend. LS
Professor Townsend and Roger Allsopp hoped that in some way analysing these samples could lead to the earlier diagnosis and treatment of cancer.
For all the latest news about the Healthspan Heroes scheme, all our award winners and to apply online, please visit:
www.healthspan.co.uk/customer-heroes The next round of applications will end on 31st March 2015. You can apply for up to £500 to help you cover the costs of taking part in an active event for charity.
Full details can be found on the link below, as well as a link to an online application form and downloadable version to print and complete. Winter 2015
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Herb focus
Devil’s Claw Aches and pains can bring you to a standstill, but Devil’s Claw helps to keep you on the move, says herbalist Simon Mills
The facts
extensively by scientists. One of the most important are ‘harpagosides’, which research shows have anti-inflammatory and analgesic properties, making Devil’’s Claw a useful remedy for a wide variety of joint conditions.
What can it help? GOOD FOR: Lower back pain, painful joints caused by arthritis, general muscular aches and pains
N
Where does it come from?
Devil’s Claw has a long history of traditional medicinal use in native African medicine. It was used for a variety of conditions including joint and muscle pains, digestive problems, headaches, fever management, and externally for skin inflammation. But it was not until the early 1900s when a German pioneer, Dr Mehnert, observed a dramatically successful traditional treatment with the root tuber of this African herb that it started to get talked about in Europe. These same tubers are now used in supplements to treat many types of aches and pains.
How does it work?
It is not known exactly how Devil’s Claw works but its tubers have a number of active chemical compounds that have been studied Lifespan
four 600mg tablets of Devil’s Claw extract per day were most effective, significantly reducing the number of people with long-term back pain over four weeks, compared to those taking a placebo. This benefit was not seen in cases where the back pain radiated down the legs.
ARTHRITIS: In a clinical trial involving people
ative to the Kalahari Desert in South Africa, Devil’s Claw, Harpagophytum procumbens, is a perennial shrub that takes its common name from its fruit, which are covered with ferociously curved spines. Its botanical name is derived from the Greek ‘harpago’ meaning a grappling hook.
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BACK PAIN: A study published in the journal Phytotherapy showed that doses equivalent to
Winter 2015
WATCHPOINT: In rare cases, Devil’s Claw can make you feel sleepy or dizzy. If affected, don’t drive or operate machinery
WHAT TO BUY: Devil’s Claw tablets differ in strength and quality, so make sure you buy a registered traditional medicine
with moderate rather than severe chronic arthritis, those taking Devil’s Claw showed a greater improvement in joint pain and spinal mobility than those on a placebo. The benefits were seen with doses equivalent to two 600mg tablets per day over eight weeks.
Are there any side effects?
As Devil’s Claw does not have the same action as conventional arthritis medicines like ibuprofen it will not cause the associated upset stomach. In fact, there have been remarkably few side effects reported, even under rigorous clinical research conditions. Devil’s Claw, however, stimulates bile production so it is not suitable for people with gallstones or stomach acidity.
How should I take it?
Devil’s Claw should be taken for four to eight weeks for the full effects to be seen. Recent studies show that its benefits are decreased by stomach acidity. It is therefore more effective when taken as a concentrated extract in tablet form rather than in teas or liquid preparations. For the same reason it should be taken between meals when stomach activity is at its lowest. LS
Q&As
ask
THE EXPERTS From lowering cholesterol to bereavement advice our experts are here to help
THE GP:
THE NUTRIONIST:
THE PSYCHOTHERAPIST:
Dr Sarah Brewer has worked as a GP and hospital doctor. She now specialises in nutritional medicine and is an award winning writer.
Rob Hobson is a registered nutritionist, runs two successful nutrition consultancies and has worked for the NHS.
Sally Brown is a psychotherapist and health and lifestyle writer, working for national newspapers and magazines.
NUTRIENT WATCH
Q
I donate blood every four to six weeks. Are there any nutrients I should think about topping up before my next donation?
ROB HOBSON: One of the main minerals you need to keep topped up is iron. Food surveys have shown that a substantial number of UK women do not get adequate iron from their diets, which can result in anaemia if not addressed. Foods rich in iron include lean red meat, poultry, mussels, pulses, nuts and dark green leafy vegetables. Fortified breakfast cereals are also a useful source.
BEAT THE HEAT
Q
I often get a sensation of burning feet at night which is now starting to affect my sleep. Is there anything I can do?
Try increasing iron uptake from non-meat sources with a good source of vitamin C such as orange juice and avoid drinking tea and coffee with meals. If you’re feeling the effects of low iron, which could include excessive tiredness, pale skin and feeling the cold, then you may want to take a trip to your GP and consider a high-quality supplement.
DR SARAH BREWER: Burning feet syndrome can result from several different causes. It is usually associated with oversensitive or damaged nerve endings, and can be linked with diabetes, underactive thyroid, smoking or alcohol intake. Do see your doctor for a check-up. If nothing obvious is found, try a B vitamin supplement as this sensation can be a sign of low B6 or B12 intakes. Omega 3 fish oils and garlic may also improve blood flow to the peripheries. Ginkgo biloba is another option to consider.
Try this...
Magnetic th erapy may a lso help. Try ma gnetic insole s.
A BIG STEP
Q
I have recently become a widow and am finding it difficult on my own. I want to start venturing out but my self-esteem is low. Can you offer any tips?
SALLY BROWN: When you go from being one half of a couple to being on your own, the world can suddenly seem like a different place, and things you used to do without a second thought can feel overwhelming. But isolating yourself for too long can lower your mood and knock your confidence. Try to set yourself a small, achievable goal for each day
of the week, such as going to the library, going to a local shop, or meeting a friend for coffee. It’s also important to talk about how you are feeling - is there a supportive friend or family member you could open up to? If not, consider contacting Cruse Bereavement Care, a charity that provides free support from trained volunteers (cruse.org.uk). Winter 2015
Lifespan
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Q&As
ask
THE EXPERTS continued...
CHOLESTEROL CONTROL
Q
I have been diagnosed with high cholesterol and would like to control it without medication if possible. Can you advise?
DR SARAH BREWER: It’s important to know the balance between your ‘good’ HDL-cholesterol, which protects against heart disease and the ‘bad’ LDL-cholesterol that is linked with furring up of the arteries. If your HDL-cholesterol is raised there is less concern than if LDL is raised. A good intake of fruit and veg provides antioxidants to protect circulating LDL-cholesterol from oxidation to help protect against atherosclerosis. Plant sterols block intestinal absorption of
TACKLE INSOMNIA
SPOT THE DIFFERENCE
Q
Q
I am finding it difficult to sleep at night. I drop off ok, but then wake up in the early hours in a state of anxiety. Is there anything I can do to break this cycle?
SALLY BROWN: The first step is to break this patterm by tackling your anxiety when you wake up. When we feel anxious, our breathing tends to be fast and shallow, but by slowing it down, we instantly feel calmer. You also need to distract your brain from worrying. Try the Blackboard Exercise: imagine a large blackboard, then picture yourself chalking 100 on it, rubbing that out, then writing 99 and so on. You should be asleep before you reach 0.
36
cholesterol and can reduce LDL-cholesterol levels by up to 15 per cent. If you do decide to take statins, it’s important to realise these will lower production of co-enzyme Q10, as well as cholesterol. To maintain coQ10 levels (which may help to reduce musclerelated statin side effects) I usually recommend taking coQ10 (ubiquinol 100mg) too. Adding plant sterols to statin medication has also been shown to be more effective than doubling the statin dose.
Lifespan
Winter 2015
I have been taking cod liver oil supplements for many years, but am now reading lots about omega 3 fish oil supplements. What is the difference between the two?
ROB HOBSON: One of the key differences between these two supplements is that cod liver oil also contains vitamin A and D (this is worth bearing in mind for people who are, or trying to become pregnant as high amounts of vitamin A can be harmful), while pure omega 3 fish oil supplements do not. The two main omega 3 fatty acids are EPA and DHA which are often more concentrated in omega 3 capsules. Although cod liver oil supplements, which have added EPA and DHA to boost levels, are available. It is these fatty acids which have been shown to have many health benefits, for example for the heart, skin, depression and inflammatory conditions such as rheumatoid arthritis. I think that an age-specific multivitamin and mineral, together with an omega 3
supplement, is a good basic combination and may provide an alternative to your current cod liver oil capsules.
Write in
Do you have a question to ask one of our panel? Simply email us at asktheexperts@healthspan.co.uk
We regret that no personal correspondence is possible but your question may be featured in a future issue. The information provided is for general information only and should not be treated as a substitute for the medical advice of your own doctor or other health care professional. Always seek medical advice before taking supplements, changing diet, or embarking on a new exercise regime, particularly if you have a medical condition or are already taking medication. LS
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RE AL LIFE
ME & MY HEALTH
ARLENE PHILLIPS In our series on the health secrets of the stars, Arlene Phillips talks to Eva Gizowska
Arlene Phillips was hugely popular as a judge on BBC’s Strictly Come Dancing and it was a sad day for many when she left in 2009. Arlene first came to fame in the 70s when she created the dance group Hot Gossip. She has remained in the public eye ever since as a world-renowned dance teacher, choreographer and director, working on films, stage, concerts, music videos and commercials.
Do you exercise? As often as my schedule will allow! Saying that, I am always on the go and that’s surely got to count for something. There was a time when I used to dance up to 12 hours a day. What exercise do you do? I spend anything from one to six hours dancing a day, depending on what work I’m doing as a choreographer or director. When I have time I also love nothing more than a swim and a power session on my exercise bike. I try to cycle for 45 minutes, but that’s not always possible when I’m doing long stints of rehearsals in faraway places.
Do you sleep well? Better than I used to, but my sleep is still not great. I find it hard to stop all the thoughts from dancing round in my head. Do you follow a healthy diet? Overall yes, but I’d be lying if I said I didn’t enjoy the odd cupcake or cheese plate. I have good days and not so good days. On good days, I am satisfied with fruit and salad and a lentil dish. On other days, anything goes, including chocolate, cheesecake and anything else that takes my fancy. I think I am a true Gemini.
What do you do to relax? I love nothing more than heading off to the country with my family, indulging in glorious dinners and watching an episode of Sherlock or Poirot.
If you could change one thing about your body what would it be? My hips! I only have to look at cake and there it is, piled on my thighs! Dancing has kept my body in shape, though. LS
Do you take supplements? Yes, I love my vitamin D and I take supplements for eye health like omega 3 fish oils. 38
Lifespan
Winter 2015
What is your favourite food? Japanese, I adore sushi. It is light, easy to digest and nutritious.
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