Rude Health News & Events

The latest news, research and events from the world of natural health

Alkalising diet shown to help weight loss

During a 16-week study, overweight adults who swapped animal products for a low-fat vegan menu saw their bodies become less acidic and dropped an average of 13lbs, while the Mediterranean diet left their weight unchanged. Researchers link the shift to lower “dietary acid load,” a hidden inflammation trigger driven by meat, eggs and cheese. The trial was conducted by the Physicians Committee for Responsible Medicine and was published in Frontiers in Nutrition.

“Eating acid-producing foods like meat, eggs, and dairy can increase the dietary acid load, or the amount of acids consumed, causing inflammation linked to weight gain,” said Hana Kahleova, MD, PhD, lead author of the study. “But replacing animal products with plant-based foods like leafy greens, berries, and legumes can help promote weight loss and create a healthy gut microbiome.”

The authors say that a vegan diet’s alkalising effect, which increases the body’s pH level to make it less acidic, may also help promote weight loss. Top alkalising foods include vegetables, particularly leafy greens, broccoli, beets, asparagus, garlic, carrots, and cabbage; fruits, such as berries, apples, cherries, apricots, or cantaloupe; legumes, for example lentils, chickpeas, peas, beans or soy; and grains, such as quinoa or millet.

What’s in season?

Pak choi, radish, spring onions, courgettes, French beans, peas, broad beans, aubergines, mushrooms, tomatoes, cucumbers, peppers, rhubarb, lettuce, celery, cauliflower, cabbage, broccoli, blackcurrants, loganberries, gooseberries, strawberries, raspberries, thyme, chives, parsley.

Scientists solve micronutrient mystery

An international team of scientists, co-led by researchers at Trinity College Dublin and the University of Florida, has cracked a decades-old mystery in human biology: how our bodies absorb a micronutrient that we rely on for everything from healthy brain function to guarding against cancer.

Queuosine, a microscopic molecule first discovered in the 1970s, is a vitamin-like micronutrient that we can’t make ourselves but can only get from food and our gut bacteria. It’s vital to our health, yet its importance went unnoticed for decades. Now, in a study published in leading international journal Proceedings of the National Academy of Sciences (PNAS), researchers have discovered the gene that allows queuosine to enter the cells. This discovery opens the door for potential therapies to be created to leverage the micronutrient’s role in cancer suppression, memory and how the brain learns new information.

Vincent Kelly, Professor in Trinity’s School of Biochemistry and Immunology, and senior author of the research article said: “We have known for a long time that queuosine influences critical processes like brain health, metabolic regulation, cancer and even responses to stress, but until now we haven’t known how it is salvaged from the gut and distributed to the billions of human cells that take it in. For that reason we have been largely hamstrung in our ability to study its role in health and disease, but this landmark discovery will change that. This study not only paves the way for detailed analysis of potential new therapeutic strategies but also provides fresh insight into how what we eat, and the microbes we live with, can influence our fundamental biology.”

The nutrition-medication connection

New Medication + Nutrition For Optimal Support is an essential guide for anyone taking medication who wants to positively take ownership of their overall health through nutrition. Written in collaboration with NHS GP Siobhan Brennan and Viridian qualified nutritionists, this informative 24-page resource details common nutrient deficiencies and the health implications that can be associated with different types of medication.

It ranges from HRT, diabetes and heart medication to antibiotics and anti-inflammatory drugs, as well as contraceptives and more. The fully referenced guide explains impactful ways to address vitamin and mineral shortfalls through dietary sources and clean formulation supplements. Retailers please contact your Viridian Territory Manager for more information. Pick up your copy by visiting your local independent health store (www.findahealthstore.com). Please note copies are only available from participating stores, while stocks last.

Study reveals health benefits of coffee consumption

A new study has found that drinking one to three cups of caffeinated coffee daily is associated with lower overall mortality, particularly from cardiovascular causes. However, the benefits drop when sugar and saturated fats like cream are added in excess.

Researchers from the Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University carried out the study, which was published online in The Journal of Nutrition. The findings showed that black coffee and coffee with low levels of added sugar and saturated fat were associated with a 14% lower risk of all-cause mortality as compared to no coffee consumption. The same link was not observed for coffee with high amounts of added sugar and saturated fat.

“The health benefits of coffee might be attributable to its bioactive compounds, but our results suggest that the addition of sugar and saturated fat may reduce the mortality benefits,” said Fang Fang Zhang, senior author of the study and the Neely Family Professor at the Friedman School.

Full-fat dairy just as heart healthy as low-fat, study reveals

A major new international research perspective paper has revealed that full-fat dairy is no worse for your heart than low-fat versions – and may even offer greater nutritional benefits. The study, which includes contributions from Dr Emma Feeney of University College Dublin, concluded that “overall, consumption of milk, yogurt and cheese, irrespective of fat content, is neutrally associated with cardiovascular disease (CVD) risk”.

The study goes on to state there is not enough evidence to suggest there are differences in cardiometabolic risk factors between consumption of full-fat and low-fat milk, yogurt, and cheese products, from randomised controlled trials. The findings add to a growing body of evidence that questions the need to promote low-fat dairy as the default healthy option. And the authors suggest that these recommendations are not based on currently available evidence in adults.

Dr Feeney said: “When we look at all the evidence, there’s a lack of research to support the existing guidelines promoting low-fat dairy over regular fat dairy and cardiovascular risk. The evidence we do have either shows neutral or even positive associations between full-fat dairy and health outcomes.”

Marathon effort

It’s all about heatwaves, holidays and getting back on track for Rude Health editor Liz Parry, as she continues with her training schedule for the Dublin marathon.

Welcome back to the latest instalment of my Dublin Marathon training diary. I’m following my official training programme now, and the miles are creeping up, but not without a few bumps in the road. As I write this, we’re currently in the middle of a heatwave, and I’ve been finding it a huge challenge to train in the sweltering heat. The perimenopausal hot flushes were bad enough! I’ve switched to running on a treadmill in the gym, but it’s not quite the same as running outside, and I miss the trails and riverside paths where I normally do my runs.

I took a bit of a detour from my training plan while on holiday (and celebrating my birthday!) It was lovely to switch off for a few days, but I definitely felt the wobble in my routine. The good news is that I’m back on track now with a renewed focus.

My foot injury gave me a scare earlier in my training block, but I’m working closely with my physio and now have a full strength and rehab plan in place. I’m doing lots of squats, lunges and glute bridges, as well as training with weights and resistance bands. I’m hoping this will help my health in general because I’m getting to that age where I need to maintain my muscle strength.

Mileage is continuing to build steadily, but I’ve added a step-back week every fourth week where my volume drops to allow for recovery. These weeks are proving essential, not just physically, but mentally too. They’re a good reminder that I mustn’t forget about rest and recovery. As always, if you’re training for the Dublin marathon, I’d love to hear how you’re getting on. Get in touch with any tips or stories about your progress!

Till next time,
Liz

July events

Foraging Walk and Wild Food Workshop,
12 July, Rossbeigh Beach, Rossbeigh, Co Kerry
allevents.in

Weekend Wellness and Wellbeing Retreat
25–27 July, Anam Croi House, Carrabaun, Westport, Co Mayo
www.theradianthand.co.uk

Find more natural health events here...