Health

The BV magazine, September ‘22

HEALTH

Women’s sport – the time has come

With heroic successes and higher viewing figures, 2022 might just be the turning point for equality in sport, says expert Mel Mitchell

With the success of the UEFA Women’s European Championships, it seems that women’s sport is finally heading in the right direction. A recordbreaking Wembley stadium crowd of 87,192 witnessed England win their very first major women’s tournament. I don’t normally like watching football, but even I was gripped! Women’s sport hasn’t always been so well received though. Sport has been a male domain, mostly because vigorous activity was seen as inappropriate; women were sidelined and banned from participating.

The 50 year ban

Women’s football actually became popular during the First World War but, due to its increasing popularity, in 1921, the Football Association (FA) banned women from playing on FA-affiliated pitches. You can read the fascinating story here – it wasn’t until 1971, 50 years later, that the ban was overturned. This year’s Commonwealth Games in Birmingham was also a massive success in terms of women’s sport, with more medals being awarded to women than men. The Games also saw the debut of the women’s T20 cricket. I for one enjoyed sitting down with a cup of tea to watch everything the Games had to offer. Regular readers will know I love lifting weights, so the Olympic weightlifting was a personal highlight.

Being inspired

It is fair to say that equality in sport still has a way to go, but it is great to see how quickly it is progressing, with so many women’s sports like football, rugby and cricket getting ever more coverage and recognition. This will hopefully inspire more women to try a sport, nurturing the next generation into believing they can achieve whatever they wish to. It is also a pleasure to see women participating not necessarily in the sport itself, but getting involved in other ways such as refereeing and coaching. I enjoy being part of a thriving senior ladies rugby team – a team that didn’t even exist five years ago. This season we are entering our very first league. We aren’t at elite level yet, but watch this space. In fact, most towns and villages now have at least one sports club open to women. So come on ladies, get yourselves involved!

The BV magazine, September ‘22 NEWSby Karen Geary, a Registered Nutritional Therapist DipION, mBANT, CNHC at Amplify

The good, the bad and the ugly

Finding sugar substitutions that aren’t even worse for you than the original can be tricky, says nutritional therapist Karen Geary

The message about reducing our intake of sugar is finally getting through: a high dietary sugar load is frequently one of the drivers behind obesity, diabetes, high cholesterol, worsened menopause symptoms and cognitive decline. Going cold turkey is the straightforward way to quit sugar but for some that is not an option. So how do we navigate the increasingly complex world of alternative sweeteners? Here is your guide:

Fix cravings

It’s not a sugar substitute, but cinnamon is a fantastic sweet spice that may help to manage blood sugar highs and lows. Various studies have demonstrated beneficial effects of the spice on glucose, insulin, lipids, blood pressure and lean body mass. It needs to be used liberally for benefit; try a whole teaspoon (my favourite is on stewed apples with Greek yogurt). Making sure you’re getting enough sleep, lots of fibre from veggies and plenty of protein in your diet are also all essential in fighting those sugar cravings.

Good PR sugar

Honey, maple syrup, coconut sugar, rice syrup, date syrup and molasses are all popular with the healthy eating brigade. The truth is, though, that the body still just sees and treats these as if they are sugar. They may have slightly less fructose and some nice minerals – but you would have to eat a lot to get any actual benefit. If you are reducing

sugar for health reasons, avoid these for now. Molasses is slightly lower on the glycemic index than the others and is probably the best of the bunch. It also has a huge amount of iron, among other things, so it’s great for those who need to increase their intake. Oh, and demerara, turbinado, cane and dark brown sugar are still sugar. They just look fancy.

Possible substitutes

I say ‘possible’ because in studies, while lower in calories, nearly all alternative Demerara, turbinado, sweeteners have resulted in an cane and dark brown increase in insulin sugar are still sugar – and glucose levels. they just look fancy. Additionally, a number of them contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols). These are short-

The BV magazine, September ‘22

HEALTH chain carbohydrates (sugars) that the small intestine absorbs poorly. Some people experience digestive distress after eating them – bloating, gas and diarrhoea. Choose wisely.

• Stevia – normally used in drops, it is touted as the best natural low-calorie sweetener. Studies have noted that stevia does not significantly contribute to increased glucose and insulin levels.

The downside is that it can have a bitter aftertaste so shop around for a good one.

Low FODMAP.

• Yacon syrup – a favourite with people who stick to a keto diet, it is harvested from the yacon plant and it tastes like molasses. It is high in fructo-oligosaccharides (FOS) which feed good bacteria in the gut and helps with constipation.

Likely high

FODMAP. from birch). Both are sugar alcohols, and are about 70 per cent as sweet as sugar but without the big insulin spike. Both are fabulous in low carb baking. Avoid, or take particular care with, xylitol if you have dogs at home as it is highly toxic. Erythritol is a low FODMAP, xylitol a high FODMAP.

• Inulin – another FOS, a prebiotic fibre. Pretty good in tea and coffee but not as sweet as normal sugar.

High FODMAP. • Allulose (watch this space) – not yet available in the UK, and relatively new to the market in the US. It’s known as a ‘rare sugar’ and has the same chemical formula as fructose, but it is arranged differently, so it’s not processed in the body in the same way. It does not ferment in the gut so does not lead to digestive issues.

Avoid

• Agave syrup. Diabetic friendly, this is a ‘natural’ sweetener but

The jury is still when processed it becomes out on the safety 85 per cent of some of these fructose so it’s products and actually worse many people report side effects. than sugar – it overloads the liver causing raised blood trigylcerides, bad (LDL) cholesterol and increased belly fat.

• Monk fruit – quite hard to get in the UK but, like cinnamon, there is some research suggesting it may help blood sugar management. It has a caramel taste and is safe to use. Just check it hasn’t been combined with other sweeteners.

Low FODMAP. • High Fructose Corn syrup.

Used mostly in processed foods but thankfully not in the same quantities here compared with other countries. It is known as the key driver of obesity, poor metabolic health and nonalcoholic fatty liver damage.

• Sorbitol and malitol. The sugar alcohols known for the most severe digestive distress and very high

• Erythritol (produced by fermentation from dextrose) and xylitol (wood sugar

FODMAPs. • Aspartame, acesulfame-K, sucralose and saccharin.

These are chemical sweeteners often under brand names such as Canderel, Hermesetas, Splenda, Sweetex. The jury is still out on the safety of these products and many people report side effects.

We need to talk about suicide

The stigma surrounding suicide may be slowly decreasing, but we have a long way to go, says Izzy Anwell of Dorset Mind

TRIGGER WARNING: References to suicide and selfinjurious behaviours which some people might find disturbing. If you need support, contact your GP or talk to The Samaritans on 116 123 or Dorset’s Connection on 0800 652 0190. For crisis help call 999 - or get to A&E if you can do so safely.

The stigma surrounding suicide is entrenched and globally recognised. Up until the early 1960s suicide was a crime, and anyone who ‘attempted’ and ‘failed’ could be arrested and prosecuted. Although suicide is no longer illegal, the topic is still shrouded in shame and tarred with a similar brush. Even the phrase ‘to commit suicide’ perpetuates the narrative; the word ‘commit’ itself implies illegality. According to the Office of National Statistics there were 5,691 suicides registered in England and Wales in 2019, three quarters of whom were men. Three years on, this statistic has changed very slightly – the social stigma is reducing, people are reaching for help and the conversation surrounding mental health is finally becoming more normalised. Simply starting a conversation can begin to interrupt the cycle of suicidal thought and help a person see that taking their own life is not the only option. It is important to remember that some people do not necessarily want to die. It is rather that they feel that suicide is the only option, in order to free themselves from their circumstances.

How to begin

Sometimes those struggling just do not want to talk or be open about how they feel. If you fear they cannot keep themselves safe, it might be necessary to bring in trained support such as crisis teams and safeguarding professionals. If you can start a conversation, first choose an environment that is familiar and quiet – mutual comfort is important, as is talking openly without fear of interruption or others overhearing. Also choose your timing. Trying to get someone to talk about their feelings when they are stressed or upset is not going to work. Make sure they feel safe and calm before you begin. The most important thing to remember is just to listen. Active listening can be difficult, especially when you may be able to offer help. However, there is power in letting the person in distress feel heard, in giving them permission to talk through what is going on in their head. It is also important to consider your non-verbal communication. If you as the listener are stressed, distracted or physically closed off, it may cause the speaker to feel that you are not interested. Open body language begins with the face – try to start with a raised brow and open eyes, giving good eye contact. This will signal that you are focused and listening. Make sure your body is facing towards the person with an open chest and palms, and with your feet flat on the floor. If this positioning feels too intense, try sitting beside the person instead.

No advice thanks

Next, try not to give unsolicited advice. When someone is struggling, what they often want is someone to listen, not someone to tell them that they are doing the wrong thing. It is important for you to simply listen. Then, if appropriate, validate their feelings and give support. Finally, remember to look after yourself too – we all have a tendency to throw ourselves into the fray in order to relieve some of the weight. But we cannot anticipate what effect that will have on our own mental health. If you do struggle as a result, reach out in your turn and share your feelings with someone else.

Dorset Mind has 1-2-1 and group support that you can access via their website: dorsetmind.uk/help-and-support/