BlueSkies Newsletter - April 2010
Welcome to the April edition of the BlueSkies newsletter. We hope that you find the articles informative and useful.
In this edition, we look at:
Also this month, find out how mackerel can benefit your health.
If you have any comments or there is a particular topic that you would like us to cover in the future, please contact us by e-mail.
Glucose-Fructose Syrup - Can It Damage Your Health?
Ever wondered why it's so hard to eat just one Rolo, a single Jaffa Cake or one spoonful of ice cream? Well, it could all be down to the type of sugar which is found in these, as well as thousands of other, products. And, not only does this sweetener make products more 'addictive', it could also damage your health.
The type of sugar in question is glucose-fructose syrup which is also sometimes labelled as high-fructose corn syrup. Glucose-fructose syrup is actually corn syrup which has been processed to convert its glucose into fructose, following this it is mixed with glucose from pure corn syrup. This process results in a very sweet compound which is much cheaper than normal sugar and helps to keep foods moist so prolonging their shelf-life - these factors make glucose-fructose syrup extremely popular with food manufacturers.
However, researchers are now finding that the fructose part of this compound is responsible for increased health risks and the addictive properties of products containing glucose-fructose syrup. Here are some of the findings from studies on fructose and health:
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It is associated with high levels of blood triglycerides which can increase the risk of heart disease.
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It is thought to trigger the growth of fat cells around the heart, liver and other vital organs. The laying down of fat around the liver increases the risk of fatty liver disease.
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It has been linked to obesity.
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It is linked to diabetes and, worrying so, experts now believe that the increased use of this sweetener is a factor in the increased prevalence of diabetes in children.
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It seems to 'trick' the brain into thinking that you're still hungry as it can affect the satiety (fullness) signals sent to the brain. When we eat glucose, the body releases insulin which causes satiety signals to be sent to the brain to tell us that we've had enough to eat. The more insulin is produced, the more our appetite is suppressed. However, fructose doesn't cause as high an insulin response as glucose so the brain doesn't get the 'fullness' messages and you carry on eating.
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It can increase the risk of high blood pressure (hypertension).
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It may affect the health of your kidneys although research is on-going.
Despite all of these risks and concerns, glucose-fructose syrup is being used in more and more products including breakfast cereals, cereal bars, cakes, yoghurts, yoghurt drinks and ice cream. So, it's worth being a little cautious when eating processed foods and, where possible, stick to fresh, homemade foods.
Food Of The Month - Mackerel
It is recommended that we eat at least two portions of fish per week and that at least one of these portions should be an oily fish. Oily fish is particularly rich in omega 3 fatty acids which are believed to prevent heart disease, help maintain joint health and help promote brain health & development amongst other things.
Mackerel is an oily fish and, as well as being a source of omega 3 fatty acids, it is also fantastic way to consume protein as it is very low in saturated fat which is the 'bad' fat. In addition to this, mackerel is a good source of selenium, vitamin B12 & niacin and it is also low in sodium making it ideal for those of us who are watching our salt intake. Mackerel is a flavoursome fish and is generally inexpensive making it a great way to boost your omega intake.
Flexibility - What Is It And Why Should You Bother With It?
Flexibility is probably the most neglected part of fitness programmes but it is just as important as CV or resitance training. It is not normally neglected because it is difficult, but because people find it hard to perceive the benefits of something which doesn't require hard work. However, that's the beauty of it - it's easy to do but the benefits are potentially massive.
What is flexibility?
Flexibility is defined as the 'static Range Of Movement (ROM) around a joint or series of joints ' meaning that it is joint specific i.e. being flexible around one joint does not necessarily mean that all of your joints will be flexible. The specificity is generally due to the limits of the joint structure but it also affected by the sport/activity that you are involved in - a gymnast will need to be much more flexible than a footballer for example.
What limits flexibility?
Well, the joint structure itself accounts for nearly half of the resistance to ROM and the type of joint dictates the maximum ROM available - a ball and socket joint e.g. the shoulder will have the greatest range of movement. We can't change the type of joint and we can't change our age or gender which are two other factors that will impact upon our flexibility - women are generally more flexible than men and we get less flexible as we age. However, there are some factors that we can change and these include the 'stretch-ability' of the muscles that surround the joints - this accounts for over 40% of resistance to the ROM.
What are the benefits of improved flexibility?
There are many purported benefits, not all of which have been scientifically proven but general consensus agrees that improved flexibility will result in:
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Improved ROM around a joint which may enhance everyday functionality and allow every day tasks to be performed more comfortably.
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Improved ROM may also enhance sports performance.
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Improved muscular performance is thought to be achieved if ROM is enhanced as it will allow greater force production. However, results have been conflicting and some researchers believe that stiffer muscles may result in better performance particularly in endurance sports such as marathon running.
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Improved flexibility is thought to result in fewer biomechanical reasons for injury. This is because enhanced ROM may alleviate the precursors for injury. For example, poor hip flexibility leads to the pelvis tilting forwards increasing the curvature of the lower spine and predisposing individuals to back injuries.
When's the best time to stretch?
This is a matter of contention amongst sport scientists, doctors and physiotherapists but, once again, general consensus seems to say that we should use dynamic stretching prior to activity to prepare us for activity and static stretching post activity to help develop flexibility and aid in the recovery process.
Dynamic stretching involves gradually increasing the ROM of the muscle(s) e.g. swinging your leg backwards and forwards, moving it increasingly higher and through an increased ROM. Static stretching involves elongating a muscle by moving into a stretch position and holding it once you feel the stretch.
For more information on stretching click here to visit the BlueSkies stretching and flexibility resources.
Cholesterol - The Low Down On The Findings
We've all heard of cholesterol and most of us know that too much of it can cause problems with our cardiovascular system and increase the risk of heart attack. However, it can be confusing to know what to believe when reading the latest research findings, here's our summary of some recent studies.
A 10% reduction in 'bad' cholesterol saves lives
Australian research has shown that even small reductions in cholesterol can significantly reduce heart attacks and strokes irrespective of starting cholesterol level. The research, carried out at the George Institute for International Health, found that a 10% decrease in LDL or 'bad' cholesterol would save 3,000 lives a year in Australia which is equivalent to 6% of deaths from cardiovascular disease in the country. More encouragingly, the study showed that this 10% reduction could be achieved in just a few weeks by reducing intake of saturated fat and increasing physical activity levels.
Statins may improve prostate health
Two separate studies have found that statins can help to keep the prostate healthy. The first study from the Mayo Clinic in the USA found that statins may reduce the risk of an enlarged prostate by 57% and that men taking these drugs are 3 times less likely to develop prostate cancer. The second study from North Carolina's Duke University found that statins impede the growth of prostate cancer by reducing inflammation levels by up to 72%.
Eating eggs will not raise cholesterol
Eggs have had good and bad press as far as their impact upon cholesterol levels is concerned. However, a University of Surrey study has now shown that people can eat as many eggs as they like without raising their cholesterol levels. Although eggs do contain cholesterol, this study reinforces the current thinking that it is saturated fat in the diet that is more important than dietary cholesterol as far as blood cholesterol levels ae concerned.
Statins may help reduce blood pressure and the risk of dementia
Research from a 2008 study at the University of California found that statins may help to reduce blood pressure as well as cholesterol levels. This means that people who are taking statins would get an added benefit from these drugs beyond that of the reduction of cholesterol. Lowered blood pressure can reduce the risk of heart and circulatory problems.
A study from the University of Michigan found further evidence that statins may also protect against dementia and memory loss by up to 50%. It is thought that statins help to keep the blood vessels that supply the brain healthy which maintains the bloodflow to the brain and helps to protect against these conditions.
Apple & grape juice may help protect against clogged arteries
Admittedly, this study was carried out on hamsters but researchers at the University of Montpellier found that juices made from apples or purple grapes, as well as the fruit themselves, may protect against developing clogged arteries. The hamsters were fed the fruit and juice or water along with a fatty diet - those that were fed the grape juice had the lowest risk of developing artery problems. The protection is though to come from the juice's high level of phenols which are antioxidants.
Statins may cut the risk of blood clots
A statin (Rovustatin) has been shown to reduce the risk of venous thromboembolisms (VTE) by 43% over an average period of 1.9 years. VTEs are blood clots and this group includes deep vein thrombosis (DVT) and pulmonary embolisms (PE). VTEs cause more than 25,000 deaths in the UK per year.
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