Vitalise May 2015 by Vital Health Foods

www.vital.co.za

MAY 2015 # Issue 80

04 | THE VITAL FOUNDATION

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PROTECTION STARTS AT HOME

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REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Winter ailment chart

IN THIS ISSUE - Vitalise - Issue 80

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ISSUE 80 MAY 2015

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INSIDE THIS ISSUE

06 LIFESTYLE

REGULARS

12 FEATURE Your A–Z guide to multivitamins 16 CONDITION CLOSE-UP Know the difference 20 A VITAL FEAST Indian delights

04 THE VITAL FOUNDATION 06 WHAT’S UP @ VITAL 10 THE PARENTING EXPERT Software can’t protect your child

08 18 23 24

EDITORIAL TEAM

NADINE VAN STADEN

EDITOR

Proofreader

COMPETITIONS CLOSING DATE:

ALISON RITCHIE

TANIA HEYNS

CONTRIBUTING WRITERS WILMARIÉ BEYERS

MAGAZINE DESIGN TEAM

NIKKI BUSH

WWW.PUREPUBLISHING.CO.ZA

ANDREA DU PLESSIS

Food Styling

RAQUEL GOATÉ

ILLANIQUE VAN ASWEGEN

PAM PILLAY

Photography

JODY TURNER

JOHAN WILKE

02 · MAY 2015

Stock Images SHUTTERSTOCK

NUTRITION

12 THE DIETICIAN IS IN HEALTH SNIPPETS WITH ANDREA HEALTH HIGHLIGHTS CHART Winter ailment chart

30 JUN

CLUB QUERIES Please direct any Vital Club- or subscription-related queries to our Vital Club Administrator on e-mail vitalclub@vhf.co.za or tel. 021 900 2500.

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WELCOME - Editor’s letter

ALISON RITCHIE

- Vitalise Editor -

EDITOR'S LETTER

I 20 JOIN THE VITAL CLUB FOR FREE PLEASE VISIT

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ALL THE BENEFITS: • Bi-monthly Vitalise magazine • Product discounts of 20% (excl. VAT) when purchasing directly from our factory and online shops • Exclusive competitions to Vital Club members ONLY • Discount coupons • PLUS: We offer free nutritional advice!

t’s hard to believe it has been one year since Vital made the bold move to convert Vitalise into a digital publication. This was not an easy decision to make, but ultimately I think it has proven to be an amazing success as the magazine reaches more people now than it ever has in its 17-year history. In striving to provide our valued Vital Club members with the best guide to living a healthy and nutritious life, we put together this bimonthly magazine jam-packed with tailor-made content just for our loyal members. Our dedicated dieticians and content team make each issue as interesting as the last. You are not alone on the journey to being healthier – Vitalise is your partner as you follow the sometimes difficult path to putting your health before the many temptations we are exposed to on a daily basis. It is our sincere hope that you enjoy the magazine and all it has to offer. If there are any health issues or advice you would like to read about, please email them to health@vital.co.za.

one-year anniversary of its first donation, made to an organisation fighting woman and child abuse. This seems fitting, as the Vital Foundation would like to highlight Child Protection Week this issue, although it is a message we should be communicating every day of the year. It is during this week that the extreme importance of providing our children with safe environments is highlighted. Take a moment and give the article a read. While child protection is front of mind, parenting expert Nikki Bush shares some valuable insights on how to protect children in the digital age. Children are vulnerable when it comes to consuming digital media safely. Nikki highlights areas concerned parents may want to monitor. Lastly, I am very excited to share Pam Pillay’s Indian delights in this issue of Vitalise. I am fortunate enough to be one of her tasting guinea pigs when she is testing these recipes. Trust me, they are all delicious!

Yours in good health,

Call 0800 22 33 11 toll-free

Email health@vital.co.za

The spirit of celebration continues as the Vital Foundation marks the

THE VITAL FOUNDATION

PROTECTION STARTS AT HOME

hild Protection Week (CPW) is from 27 May to 2 June, which seems fitting as the Vital Foundation is celebrating the one-year anniversary of its first donation payment. To date, over R5 million has been raised and a total of 28 organisations that fight woman and child abuse across the country have been funded by the Vital Foundation. Child Protection Week emphasises rights as stipulated in the Childrenâ&#x20AC;&#x2122;s Act of 2005. It is during this time

that the extreme importance of providing our children with safe environments is highlighted. To demonstrate your support during CPW, wear a green ribbon as adopted by the National Child Protection Committee (2004), as green symbolises life and growth. Alternatively, contact any of the organisations on the Vital Foundation website to pledge your time, as these organisations are always seeking volunteering services.

DID YOU KNOW? The Department of Social Development has a pilot 24-hour call centre dedicated to provide support and counselling to victims of gender-based violence: 0800 428 428 (0800 GBV GBV) FREE.

1 JULY 2015

VITAL FOUNDATION REPORT BACK The beneficiaries of the Vital Foundation keep us updated on their activities and how the donations they received have made an impact on their organisation. It is through these reports that the Vital Foundation is able to show the public how the R1 donated on their behalf has made a difference.

THE IKHWEZI WOMEN’S SUPPORT CENTRE This organisation addresses issues around violence against women and children in the Eastern Cape. They offer support to abused, battered and raped survivors by providing counselling and legal advice. In addition, they also provide shelter services to some victims for a period of between one and six months. During this time, the Ikhwezi Women’s Support Centre will provide survivors with counselling and skills training. In the community, they actively concentrate all their efforts on awareness and educational talks at schools.

The R1 makes a difference campaign helped the Ikhwezi Women’s Support Centre with the following: Advocacy and lobbying to assist schools Provided three-day workshops to assist the role players of gender sensitivity in the community

VITAL FOUNDATION FUNDING 2015 The second cycle for funding in 2015 will open on 1 July 2015, when organisations fighting woman and child abuse can apply for funding.

R6 579 179 RAISED

Counselled 372 survivors of violence and abuse Skills training and counselling to survivors Advocacy and lobbying to assist members of the community Hosted a stakeholders event to businesses, to campaign for their support against abuse Women’s Month: focused on communicating women’s rights and human rights 16 Days of Activism: raised awareness and handed out white ribbons to the community PTSD workshops for survivors of abuse

For every Vital supplement purchased, Vital Health Foods will donate R1 to the Vital Foundation – which has been created to support organisations in the fight against woman and child abuse.

Advocacy/lobbying community talk

Visit www.vitalfoundation.co.za for more information.

WHAT ’S UP @ VITAL

NATURE IS FUEL FOR THE SOUL The progression of everyday life is becoming increasingly fast paced, filled with technology and an inability to get back to the basics. Living at such a rate can wear a person down, leading to health conditions due to chronic stress.

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tress is linked to a wide variety of diseases. These can range from asthma and stomach aches to migraines and hypertension, depending on the individual. However, stress is also an inevitable part of modern life and people are encouraged to find ways of coping with stress constructively. It has been found that being surrounded by nature is one of the most powerful ways to assist with stress alleviation. Even moderate exercise, such as taking a brisk walk in an outdoor environment, has been shown to impact positively on stress by fostering a sense of relaxation. Spending enough time in nature is something of a rarity today. Nevertheless, a wide variety of research studies have shown that outdoor activities have positive short-term and long-term benefits on health. Generally, it has been noted that spending time in nature makes people feel more ‘alive’ and rejuvenated. Yet the benefits of exposure to nature are much more far reaching and holistic. Spending time in a natural environment targets both mental and physical aspects of well-being. Some physical benefits are a

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decrease in blood pressure, sympathetic nerve activity and heart rate. Mental benefits include an increased sense of calm and improvements in memory and cognitive function. It is important for the body to experience a state of physical and mental calm as this acts as a buffer against future stress. So make use of the accessible natural environments around you. Studies have also indicated that spending time in a natural environment can help boost immunity through exposure to sunlight (Vitamin D) and fresh air. The key to health is the immune system, which protects the body against viruses and infections. When the immune system is out of balance, the body can be left without protection, unable to ward off unwanted germs. Exercising in the outdoors is a great way to keep the immune system balanced and functioning at maximum capacity. South Africa boasts a host of exciting outdoor activities for people of all ages in a variety of beautiful settings. No matter which area of the country you live in, there is always a way to get a physical and mental boost by surrounding yourself with nature.

TIPS TO BUFFER STRESS AND KEEP YOUR IMMUNE SYSTEM HEALTHY: Outdoor exercise is not the only activity that can help buffer stress and boost immunity. Other activities include: Eating a healthy, balanced diet: It is important to get the right amount of nutrients for optimal functioning.

Regular sleep: It is necessary to keep your sleeping patterns regular as this helps counter stresses that may undermine physical health.

Meditation and other forms of practiced relaxation: These activities have been shown to help by alleviating stress and anxiety, decreasing blood pressure and hypertension and lowering cholesterol levels.

Keeping an optimistic mindset: It is important to keep an optimistic outlook in the face of stressful life events. It has been shown that optimism not only helps individuals in their appraisal of stressful events, but also helps them create coping mechanisms that are actionoriented and problem-focused.

THE DIETICIAN IS IN

Nutrition update

PERLARGONIUM SIDOIDES Also known as the African geranium, this plant species is indigenous to numerous areas in South Africa. It is predominantly used for its therapeutic properties. Various studies document its antibacterial properties and efficacy in treating upper respiratory tract infections. Using this traditional medicine has also been shown to treat the common cold, acute bronchitis and pharyngitis.

FAQs

ANSWERS TO FREQUENTLY ASKED QUESTIONS I would like to boost my immune system by supplementing with Vitamin C but I am afraid it could damage the lining of my stomach. Should I be concerned?

PAM PILLAY - Vital Health Foods Nutritional Expert Pam Pillay is a registered dietician (BSc Dietetics) with a passion for good health and nutrition. She finds fulfilment in educating and enlightening people on the significant impact of leading a healthy and wellbalanced life. Pam firmly believes that we are what we eat. Contact Pam on our toll-free nutritional helpline or ask her advice on our website.

Vitamin C is a powerful antioxidant and immune booster and is a good choice. Look for supplements that are buffered, like Vital Vitamin C Chewable, or are coated, like Vital Maxi C. Taking a supplement with or after food, if appropriate, will also help with release and absorption of these nutrients.

Is it true that a strong digestive system will lead to a strong immune system? Essentially your digestive system

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from mouth to anus is exposed to the external environment and is therefore susceptible to all kinds of infections. Maintaining a strong and healthy digestive system ensures a healthy population of gut bacteria and lessens the chance for opportunistic bacteria and viruses to colonise. Maintaining a healthy diet

PRODUCT FOCUS

and supplementing with immune-boosting nutrients where necessary will ensure that the immune system is functioning optimally. Immuneboosting nutrients are Vitamin C, Omega-3 fatty acids, selenium and garlic.

WIN! A VITAL MAXI C HAMPER CLICK HERE TO ENTER

Vital Maxi C Vital Maxi C contains a 1 000 mg Vitamin C, a nutrient essential for healthy gums, skin and connective tissue. Added bioflavonoids, rutin and hesperidin, as well as alpha lipoic acid, assists with Vitamin C absorption.

VITALISE T H E O F F I C I A L M A G A Z I N E O F V I TA L H E A LT H F O O D S

feature

www.vital.co.za

MAY 2015 # Issue 80

04 | THE VITAL FOUNDATION

YOUR A–Z GUIDE ON

PROTECTION STARTS AT HOME

MULTIVITAMINS In need of some valuable tips when it comes to simplifying supplementation? Andrea du Plessis is here to assist.

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JOIN THE VITAL CLUB TO SHOP WITH A 20% DISCOUNT

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015 · MAy 2015

SHOP NOW REGULARS | 08 The dietician is in | 20 A Vital feast | 23 Health highlights | 24 Winter ailment chart

OUT NOW! FREE DIGITAL MAGAZINE AVAILABLE ONLINE AND DOWNLOADABLE

W W W.V I TA L .CO. Z A

PARENTING EXPERT

SOFTWARE CAN’T PROTECT YOUR CHILD

YOU CAN’T PROTECT A CHILD FROM BAD CHOICES, BUT YOU CAN PRE-EMPT THEM BY TEACHING KIDS HOW TO MAKE GOOD CHOICES. ONCE THEY MAKE A BAD CHOICE ONLINE, IT CAN BE EQUIVALENT TO THE ANGST AND CHALLENGES OF REFORMATTING A HARD DRIVE WHEN A COMPUTER HAS CRASHED.

010 · MAY 2015

ONLINE ETIQUETTE Installing all the software and filters in the world without having conversations with children about digital safety and online etiquette is only half the battle won. Digital safety consists of a technical element as well as a human behaviour element. The technical stuff is easy – if it isn’t, then pay for a consultant to help you as you would in any other aspect of your life, such as using an investment adviser for your financial affairs, a lawyer in legal matters and a psychologist if you should find yourself losing your mind.

PARENTING EXPERT

NIKKI BUSH is an inspirational speaker, best-selling author and mum. She helps parents creatively respond to the daily work-life balance challenge of staying connected to their children despite being busy, while also effectively preparing their children for a fast-changing world.

The Internet and social media gives your children thousands and thousands of opportunities to practise making good choices.

GET IN TOUCH ⊲ nikki@nikkibush.com ⊲ www.nikkibush.com

READ MORE FROM NIKKI

A CONVERSATION, NOT A SPEECH

Tech-Savvy Parenting (Bookstorm, 2014)

You will have to have the same conversation from many different angles over and over again. Note that I am using the word ‘conversation’, not ‘lecture’ or ‘speech’. Children today do not respond to lectures or speeches. They need more conversations that matter and fewer speeches that don’t. At a talk I gave to grade 7–12s recently, a number of learners came to me afterwards and thanked me for not talking down at them, for meeting them at their level and for making it conversational rather than a lecture. I was blown away at their directness and ability to isolate what worked for them.

BEING A RESPONSIBLE USER

DIGITAL OPPORTUNITIES

The behaviour stuff – how you and your children actually use social media and technology – take much more time and effort to crack. Many parents give up before they have even begun. This is because the journey to being a responsible user of on-screen media takes many a conversation, and children who think they know it all may give you attitude. But having the conversations and using issues in the news as teachable moments is essential if you want to protect your children. Would you let your toddler walk across a busy road unaided? I think not. Well, this is the same situation. The busy road just happens to be the Internet superhighway in this instance.

The Internet and social media gives your children thousands and thousands of opportunities to practise making good choices. Watch what they are doing, applaud positive use of social media and be there to guide and facilitate better choice-making should your child trip up or be on the receiving end of unsavoury online behaviour.

Future-Proof Your Child (Penguin, 2008)

Easy Answers to Awkward Questions (Metz Press, 2009)

Digital safety and responsible online behaviour is not so much about high tech but more about high touch and the nature and quality of relationships and communication at home. It is you, not software, that will protect your child from stupidity online.

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FEATURE

YOUR A–Z GUIDE ON

MULTIVITAMINS In need of some valuable tips when it comes to simplifying supplementation? Andrea du Plessis is here to assist. 012 · MAY 2015

FEATURE

IS SUPPLEMENTATION NECESSARY? The Journal of the American Medical Association made a landmark recommendation in 2002 that all adults should take vitamin supplements in addition to eating a healthy and balanced diet. This resulted from research showing how marginal nutritional shortages over long periods of time contribute to the development of serious health problems, including cardiovascular disease, cancer and osteoporosis. Nutritional deficiencies are often associated with low socio-economic status and the scarcity of a variety of foods, notably in developing countries. According to recent research, it seems these nutritional deficiencies are not limited to the developing world. Research published in the British Journal of Nutrition in 2012 revealed the surprising widespread nutritional inadequacies in many developed countries, including Germany, the Netherlands, the UK and the USA â&#x20AC;&#x201C; despite the wide range of foods available.

WHERE HAVE ALL THE VITAMINS GONE? Most fruits and vegetables are concentrated sources of micronutrients, hence the dietary recommendation to

include at least five daily servings of fruit and vegetables. However, a daily intake of five fruits or vegetables may not provide enough of certain vitamins for optimum health. Reviews of the nutritional composition of fruits and vegetables indicate a decline in the nutrient density, which represents the relative concentration of nutrients per mass of raw food. Contributing factors include food processing, depletion of soil nutrients, as well as prolonged storage of fruits and vegetables, manipulated via temperature and hormonal control. According to dietary guidelines published by the US Department of Health and Human Services, low nutrient density in American diets can result in inadequate intakes of calcium, magnesium, Vitamin C and carotenoid antioxidants.

DRUG-INDUCED NUTRIENT DEPLETION The use of medicines contributes to nutrient depletion in our bodies. Medicines that are known to induce nutrient losses or that interfere with the absorption or metabolism of nutrients include painkillers, antibiotics, antacids, laxatives, diuretics, antiinflammatory medicines, antidepressants, oral contraceptives, medication for cholesterol, high blood pressure, asthma, epilepsy, TB and Aids.

CAN VITAMINS SUBSTITUTE A HEALTHY BALANCED DIET? No. Multivitamins aim to supplement our dietary intakes, as they contain small amounts of a variety of essential nutrients naturally found in foods. Unprocessed, natural foods contain many nutrients that are not found in sufficient quantities in multivitamins, such as dietary fibre, protein, carbohydrates, essential fatty acids, antioxidants and various other components that may not even have been identified yet.

WHO NEEDS A MULTIVITAMIN? Considering the latest recommendations, all adults should take a multivitamin daily, to help optimise nutritional intake and to maintain general health and well-being. However, certain groups of people are particularly vulnerable to nutritional deficiencies as they may have increased requirements or restricted dietary intakes: infants, adolescents, those who are chronically ill or using chronic medication, pregnant and breastfeeding women, people following dietary restriction due to the Banting diet, vegetarianism, food allergies and food intolerances, the elderly and alcohol-dependent people.

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FEATURE

ANDREA DU PLESSIS - Vital Health Foods Nutritional Expert Andrea du Plessis is a registered dietician (BSc Dietetics, MPhil Exercise Science) with a passion for good health achieved through nutrition, natural remedies and a healthy lifestyle.

The Vital Expert recommends

SAFETY OF NUTRITIONAL SUPPLEMENTS

VITAL MULTIVITAMIN Vital Multivitamin is a simple multivitamin solution that will give you the peace of mind that all your basic health needs are covered. This is a no-fuss, high-quality product which offers you good value for money.

Multivitamins are generally safe as they contain small quantities of a variety of essential vitamins and minerals. It is highly unlikely that you would ingest excessive doses of individual nutrients by taking a daily multivitamin according to dosage instructions.

According to a position statement of the American Dietetic Association on Dietary Supplements, nutritional supplementation is associated with positive health indicators and attitudes, such as: • • • • •

Believing that diet affects disease A lower body mass index More frequent exercise Self-described excellent or very good personal health Not smoking or drinking heavily

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WIN! A VITAL MULTIVITAMIN HAMPER CLICK HERE TO ENTER

NEW

MESSAGE BOARD

KIND WELCOME REGARDS VITAL MINI WHAT’S NEW

Your feedback Please email health@vital.co.za

VITAL EMULSION “My parents are in frail care. They have been very sick with bronchitis and had to be hospitalised. On their return home we had to give them something to assist with their recovery. A friend of mine suggested they take Vital Emulsion and there was a noticeable improvement in their health and well-being – their recovery time seemed much quicker. I personally ensure that they always have an extra bottle of Vital Emulsion in the cupboard, just in case they run out of it. My parents also suffer from dementia and lately have a problem when it comes to swallowing tablets or capsules of any size. This made Vital Emulsion even more important to them as not only is it in liquid form, but has such a lovely taste. I have been able to take it, as it is free from gluten and lactose and I can feel a difference with both my immune system and energy levels.” Julia Ellman, Durbanville, WESTERN CAPE

CORN CAKES! The Vital snack range is proud to introduce Vital Mini Corn Cakes. If you are a fan of our Vital Mini Rice Cakes you are in for a treat as these bite-sized corn cakes pop with flavour that will keep you coming back for more.

MADE FROM POPPED CORN Free from: O MSG O Gluten O Aspartame O Preservatives O AZO colourants (like tartrazine) Flavours: O White Cheddar O Salt & Vinegar O Lightly Salted O Light Butter

Fun facts about corn:

O On average an ear of corn

KEY BENEFITS: Yummy orange-flavoured syrup, wheat-free Cod Liver Oil is a natural source of Omega-3 fatty acids, Vitamin A and Vitamin D Supports immune function

has 800 kernels in 16 rows. O Corn will always have an even number of rows on each cob. O A bushel of corn can sweeten 400 cans of soft drink. O Corn can be produced in various colours including blackish, bluish-gray, purple, green, red, white and the most common, yellow. O Corn is cholesterol free. O It is a good source of Vitamin A and C, potassium, thiamine and fibre, and is very high in antioxidants.

Myths about corn: O Cooking corn makes it less nutritious. O The best way to choose corn is by the colour of the kernels. O Corn has no health benefits. O Most sweet corn is genetically modified. O Corn is fattening and sugary.

Contains nutrients important to bone health

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CONDITION CONDITIONCLOSE-UP CLOSE-UP

KNOW THE DIFFERENCE 016 路 MAY 2015

CONDITION CLOSE-UP

If you struggle to tell the difference between a cold and the flu, you’re not alone. It is important to know the difference between the two. The only way you’ll be able to tell the difference is by analysing your symptoms. Cold symptoms can make you feel ill for a few days, whereas flu symptoms can make you feel ill for up to a few weeks and can also result in serious health problems like pneumonia. FACT

REMEMBER

IMPORTANT

A cold is a milder respiratory illness than the flu.

Dark mucus is natural and does not usually mean you have developed a bacterial infection.

Keep the viruses at bay; keep your hands germ-free with frequent washing.

COLDS:

FLU:

QUIZ TIME!

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Test your knowledge: Do you know the difference between a cold and the flu?  Click here to take our cold or flu quiz

•

Begin with a sore throat, which usually goes away after a day or two. Followed with nasal symptoms: runny nose, congestion and a cough (by the fourth and fifth day). Slight fever is possible. (Children are more likely to have a fever with a cold.) Nose starts off with watery nasal secretions for the first few days, later becoming thicker and darker. The first three days with cold symptoms is when you are most contagious, meaning you can pass it on to others.

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Symptoms appear and come on very quickly. A sore throat, fever, headache, muscle aches, congestion and coughing are symptoms you should look out for. A cold rarely has symptoms of a fever above 38 °C. With the flu, you will probably have a fever initially. Gradual improvement can occur over two to five days; however, it isn’t unusual to feel tired for a week or more.

Vital Viral Boost It contains elderberry extract to combat the symptoms of colds, flu, catarrh and hay fever, and echinacea to support the immune system. Added cod liver oil, vitamins, zinc and selenium provide extra immune support.

WIN! A VITAL VIRAL BOOST HAMPER CLICK HERE TO ENTER

017

HEALTH SNIPPETS WITH ANDREA

OMEGA-3 SHOWS U POSITIVE RESULTS

FOR CHILDREN WITH ADHD

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ntil recently, very little was known about the effects of Omega-3 supplementation in children with attention deficit hyperactivity disorder (ADHD). The reason for this is mostly ascribed to the fact that antisocial behaviour, aggression and other behavioural problems seldom form part of the testing criteria of these studies. A recent study published in The Journal of Child Psychology and Psychiatry did a post-treatment follow-up to find out whether Omega-3 supplementation over six months could affect behaviour in children who suffer with ADHD.

HEALTH SNIPPETS WITH ANDREA

The study found that Omega-3 supplementation resulted in sustained reduction of behaviour problems. “Although our research was focused on reducing antisocial and aggressive behaviour, we also found long-term effects in reducing other problems including anxiety and depression in the children,” said Professor Adrian Raine, lead author from the Richard Perry University Departments of Criminology and Psychiatry at the University of Pennsylvania.