Bodycare Nutrition in Sydney, Australia | Health/beauty

Bodycare Nutrition

Locality: Sydney, Australia

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24.01.2022 SLEEP AND DEATH! What a horrible heading to lead this article with. However, here’s something to think about High levels of physical activity may counter the serious health effects of poor sleep. Those of us who sleep poorly and who do little if any exercise, we are most at risk of death from heart disease, stroke and cancer, according to a study published in the British Journal of Sports Medicine. These findings suggest a likely relationship between physical activity and s...leep. The study found people who don’t do any moderate to vigorous physical activity and who sleep poorly had a 57% higher risks of death from any cause, compared to people who do a high amount of physical activity and who sleep well. The study also found those who do little exercise and sleep poorly had the highest risk of death from any type of cardiovascular disease (67% higher), from any type of cancer (45% higher) and from lung cancer (91% higher) . Lower levels of physical activity amplified the unfavourable associations between poor sleep and all health outcomes, with the exception of stroke. The good news is, physical activity levels at or above the weekly recommended amounts may counter the seriously harmful effects associated with poor sleep quality. Mind you, both physical inactivity and poor sleep are independently associated with a heightened risk of death and/or cardiovascular disease and cancer. So to some extent the above findings should come as no real surprise. Here’s what the World Health Organisation recommend in terms of physical activity: Do at least 150 300 minutes of moderate-intensity aerobic physical activity during the week. Or do at least 75 150 minutes of vigorous-intensity aerobic physical activity or an equivalent combination of moderate and vigorous-intensity activity throughout the week. You should also do muscle-strengthening activities at moderate or greater intensity, that involve all major muscle groups on 2 or more days a week. You should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity). Importantly, if you are physically active and you burn up a lot of energy, you should sleep better and lose weight too boot!

23.01.2022 SUPERFOODS tall tales or true? Superfoods like acai and goji berries are popular, but what makes them 'super' and are they worth your money? According to science and medicine, the technical definition of a ‘superfood’ is just kidding, there is no official definition. It is a marketing term! But it's one that's taken hold in the modern psyche, conjuring ideas of natural health and rediscovering ancient wisdom. In the European Union there are restrictions around being able to... claim something is a superfood. But it's not regulated in Australia, in contrast to the words "organic" and "fair trade". Just because the word ‘superfood’ doesn't have an official meaning doesn't make the word meaningless otherwise it wouldn't be a selling point. Most consumers would understand the word to mean something with a higher nutrient density than other similar foods. Some of the most commonly claimed superfoods are called so because of their high levels of antioxidants. Unlike ‘superfood’, ‘antioxidant’ is a word that has a scientific meaning. Antioxidants are compounds that stop the chain reaction that produces free radicals which cause cell damage. And cell damage can go on to cause disease. However, it is often the case that superfoods touted as being ‘packed with antioxidants’ don't necessarily supply more than the humbler produce already in your fridge. For example, according to Dr Beckett, a nutrition scientist at the University of Newcastle, a study which compared acai pulp to apple sauce in the blood, showed just as many antioxidants get into your blood with the apple sauce as with the acai pulp. However, Dr Beckett said no one's going to believe that apple sauce is a superfood. So if a superfood is really nutritious, what's the problem? Generally speaking, the problem is the exorbitant prices being asked for these foods. Also, some people believe consuming a superfood is enough to compensate for an otherwise unhealthy diet or lifestyle. This is a very misguided approach to take. Don't be deluded into thinking a superfood is going to cure all of your ills or make you live longer. There's a whole lot more to your diet or your lifestyle than just one or two superfoods. All said and done, there’s nothing to say you shouldn’t eat ‘superfoods’ as long as you like them and are prepared to pay the price. Source: Adapted from ABC Health & Wellbeing, Tegan Taylor

23.01.2022 WHY PEOPLE CRAVE FOOD... You may know from practical experience how difficult it can be to resist food cravings. Whether it’s a 3.00pm pick-me-up or a sneaky late night snack. How do cravings develop?... Food cravings arise from biological, psychological and social factors. For example, cravings due to low blood sugar levels are a biological factor. Cravings due to stress and emotional eating are psychological factors and one’s upbringing would be considered a social factor. Why do we crave snacks? Your blood sugar levels have a lot to do with cravings, particularly when you’re wanting to eat a high carbohydrate food like cake, biscuits, pastries and the like. When your blood sugar levels drop you will usually crave high-sugar foods. The urge can be very strong. By eating a balanced diet with lots of wholefoods helps prevent intense cravings and keeps you feeling fuller and more energised for longer. Conquering your cravings can also help you better manage your weight or lose weight. The reality is, life is all about balance and so is BodyCare Nutrition Revitalise. It has a balanced, low GI formula full of protein, amino acids, fibre and vitamins and minerals. Revitalise is a delicious way to keep you feeling fuller and more energised for longer!

21.01.2022 HOW YOUR GUT HEALTH AFFECTS YOUR WHOLE BODY Your gut is home to trillones of microbiome or bacteria. There are ‘good’ bacteria which do more than just help with digestion. They help keep the ‘bad’ bacteria in check. When you have a healthy balance of bacteria in your gut, it’s called equilibrium. However, ageing, poor lifestyle and diet and some medications like antibiotics can upset the equilibrium. It is in these circumstances where your microbiome becomes the intersection... of several disease states. The illustration below details the health problems which may arise from having poor gut health, resulting from micobiome inequilibrium. However, all is not lost. By changing your lifestyle and improving your diet you can positively impact on the balance of the microbiome in your gut. Prebiotic fibre is one of the best know foods to help your gut create equilibrium. Prebiotic fibre only feed the ‘good’ bacteria in your gut, enabling them to grow and thrive. The good news is every serve of BodyCare Nutrition Revitalise contains prebiotic fibre to help with gut health. Not only does Revitalise taste delicious, it can assist with your overall health and wellbeing.

18.01.2022 LOSE MUCH MORE WEIGHT by using a food diary Why keep a food diary? Harvard Health Blog, Harvard Health... One way to conquer being overweight is by using a food diary. A food diary helps you to understand your eating habit and patterns. It helps you to identify the foods you eat on a regular basis that may or may not be so good for you. A food diary also provides a record of measurable results to keep you inspired. Studies show that for those truly interested in losing weight, keeping a journal was a very effective tool to help change their behaviours. One study involving nearly 17,000 participants showed that those who kept daily food records lost twice as much weight as those who did not keep records. The secret to a successful food diary is consistency and accuracy. A basic food diary should include what you are eating, how it is prepared, and any sauces it has. It should also list how much you are eating in household measurements. If you are not eating at home, do your best to estimate portion size if it is not listed. You should also note the times that you are eating, to help identify any potentially problematic times. Try to list where you are eating, whether it’s in the kitchen, walking, at a restaurant, or in your bedroom. Also list what you are doing such as reading, using the computer, or chatting with a friend. Record who you are eating with, whether you are alone, with family, friends, or colleagues. Most experts agree it is important to record how you feel as you are eating. Note whether you are bored, anxious, lonely, stressed, sad, tired, happy, or overwhelmed. At the end of each week flip back and review what you have drunk and eaten to search for patterns, trends, or habits that you should consider modifying. Consider how healthy your diet is, if you are eating fruits, vegetables, and whole grains, are you consuming foods with added sugars, if your moods affect your eating habits, and how often you eat on the run. Once you have identified areas that need improvement, try to set one or two healthy eating goals for yourself before moving on to others if needed. For example an observation of only eating vegetables once a day can have the goal of eating more vegetables. Observation of hitting the vending machine at work at 3pm for a snack can have the goal of eating healthier snacks, such as nuts, fruits, or veggies every day. A food diary is an informative and helpful way to make your health and weight loss goals a successful reality.

17.01.2022 YOUR GENETICS TO YOUR FAVOURITE PET can impact your gut health In recent years, there has been a lot said about the microbiome in a person’s gut. The microbiome is the good (and bad) bacteria in your gut. Due to COVID-19 there has been a sharper focus on the health of your microbiome, because between 70% to 80% of your immune system resides in your gut. Needless to say, for a healthy gut having more good bacteria is important. This is why you need to look after your gut and ...its microbiome. There are many factors that can potentially impact on your gut’s microbiome composition. As per the diagram below, these factors can vary from your genetics to your favourite pets. For example, research has shown that particular microbiome groups may be more prevalent in some individuals and their families and not in others. Another significant factor that controls gut composition is your living environment and its characteristics. Studies show that the microbiome co-existing with its human hosts undergo adaptations based on geographical location, climate or environmental pollutants. Just like its human host, gut microbiome composition is affected by age, health state or medication use. Many other factors may also dictate your microbiome make-up and performance such as exercise, sleeping patterns, smoking, hygiene practices and of course, diet. Interestingly, your gut microbiome composition is also linked to different mental states, such as stress, depression, anxiety or fear and serious mental disorders, such as schizophrenia and bipolar disorder. Investigation of gut microbiome composition, function and associations with mental health is a new area of research. The current understanding is that because diet impacts the gut structure and its interaction with human health, optimal dietary behaviours should have positive connotations for gut and overall health, including mental and brain health. Fortunately, BodyCare Nutrition Revitalise contains prebiotic fibre, which only feeds the good bacteria in your gut. Hence Revitalise can be of assistance in maintaining a healthy gut.

17.01.2022 INTERMITTENT FASTING & TIME-RESTRICTED FEEDING: What does science say about these diets? You've probably heard of the 5:2 diet. You may have heard of the 16/8 diet, but what about alternate day fasting? These are all eating plans which prescribe when to eat, and less so what to eat, however food consumption is still really important. Is there evidence to support these approaches to eating and if so, which method is best? What is intermittent fasting?... Fasting is nothing new. We've gone without food without choice when food was scarce, but throughout our history people have chosen to deprive ourselves many religions involve ritual fasting, which does have health benefits. Why fasting can be good for body and mind More recently, diets that restrict when food is eaten have become more mainstream. There are intermittent fasting diets, where participants eat a fraction of their usual energy consumption on fasting days, and eat normally on other days. The 5:2 diet, which has two fasting days and five "feasting" days, is an example of this. Similar but distinct is time-restricted feeding. In this approach, you eat daily, but only within a set window of time. So instead of eating meals across a 12- or 14-hour window as we typically do, time-restricted feeders may only eat in an eight-hour window, and "fast" for the remaining 16 hours of each day the basis of the 16/8 diet. Supporters of intermittent fasting and time-restricted feeding claim these diets help with weight loss and provide other health benefits such as reduced risk of certain diseases, longevity and a sharper mind. What happens when you fast When your body's running normally, it's drawing on glucose stored in the liver and muscles for energy. But once those stores are used up, it goes into a state called ketosis. The liver breaks down fat and produces ketones, which can be used by the body for energy. There's evidence that ketones can reduce appetite and that they can reduce oxidative stress and inflammation levels. This is all according to Associate Professor Leonie Heilbronn, an obesity and metabolism researcher at the University of Adelaide. Taking a break from eating can reduce risk factors for conditions such as type 2 diabetes and heart disease. This is all food for thought, isn’t it?

16.01.2022 DID YOU KNOW BELLY FAT CAN KILL? COVID-19 comes as a stark reminder of the extent to which being overweight is a threat to our health. Evidence shows being obese doubles your risk of being hospitalised with the virus and new research from University College London found that people over 65 who are obese have a 31 per cent increased risk of dementia later in life. However, not all fat is created equal. It used to be thought body fat simply functioned as an energy storage for y...our body. We now know that different types of fat affect the body in different ways. Excess fat around the middle is particularly harmful to your health, as it can increase your risk of heart disease, Type 2 diabetes, cancer and stroke. Unlike subcutaneous fat, which lies beneath the skin, visceral fat sits under the abdominal wall surrounding vital organs like our liver, stomach and intestines. Excess visceral fat triggers low-level systemic inflammation, one of the main reasons why it's linked to an increased risk of disease and faster ageing. DO YOU HAVE TOO MUCH VISCERAL FAT? Your bathroom scales won't be of much use here. Being in a healthy weight range for your height doesn't necessarily mean you don't have too much visceral fat. Many health experts agree waist circumference is a more accurate indicator of health risk. Regardless of your height or BMI, it's advisable to lose weight if your waist is greater than 94cm (37in) for men and 80cm (31.5in) for women. You're at very high risk of serious health issues as a man if your waist measurement is above 102cm (40in) or 88cm (34.5in) for women. You can take your waist measurement at home, simply by using the tape measure from your sewing kit. TWEAKING YOUR DIET Work to balance your blood sugar through structuring meals around a protein source (such as fish, seafood, eggs, tempeh or organic meat) with moderate amounts of healthy fats (such as olive oil, coconut oil, avocado, unroasted nuts and seeds) and a variety of vegetables and/or salad. Simultaneously, aim to minimise your intake of sugar, starchy carbohydrates and highly processed foods. BodyCare Nutrition Revitalise can also play an important role in a healthy diet. Keeping a food diary for a week or two, noting down everything you eat, can be an enlightening experience and identify areas for improvement. DRINK LESS ALCOHOL Moderating alcohol intake is important a big waist line is called a "beer belly" for a reason. EXERCISE Consistent exercise is important. The best idea is to find something you enjoy and can do at least three times a week for 30 minutes. If you haven’t exercised for a while, see your doctor first.

16.01.2022 DOES LOSING EVEN A LITTLE WEIGHT help with diabetes? Being overweight can put you at risk of developing diabetes. By losing as little as 2 kilograms can reduce your risk of developing type 2 diabetes by 30 per cent. This could be as little as 3 per cent of your total weight. However, weight loss keeps giving. Some people on Insulin injections can put their needles away after a 5 per cent weight loss. If you lose more, for example 10 per cent, you may be able to stop taking your diabetes medication. If you lose 15 per cent or more your diabetes may even go into remission. However, before you decide to change or stop your medication, speak to your doctor first.

15.01.2022 CHOOSING THE RIGHT CARBS CAN SAVE YOUR LIFE The truth is your body needs carbohydrates. However, if you want to stay healthy, you don’t have a free pass to load up on high carb foods like biscuits and cakes to get your daily recommended intake. Although carbs are an essential part of a healthy diet, not all carbs are created equal. A carb can be simple or complex. The three main types of carbs are sugars, starches and fibre. These are called simple or complex, based on their...Continue reading

15.01.2022 Typical WESTERN DIET Impairs BRAIN FUNCTION & APPETITE CONTROL The typical western diet is full of high fat and highly processed junk foods that are filled with added sugars. Research has found it impairs brain function and leads to over-eating in as little as one week. The over-eating is common knowledge, however impaired brain function and the reasons why are not. The typical Western diet has previously been connected to a number of health issues such as obesity, cardiovasc...ular disease and a lower sperm count in men. A recent study from UK, USA and Australia researchers indicates that they have identified why changing from the typical Western diet is so difficult - it disrupts proper functioning of the hippocampus, which is important for memory and regulating food intake. The study found that when otherwise healthy young adults followed the typical Western diet for just one week they performed worse on memory testing as well as craving more junk food, even after having consumed a full meal. No wonder obesity is at an all-time high! According to the research, a properly functioning hippocampus blocks memories related to food when we are full so we are not as tempted to snack. But when the hippocampus is impaired, food becomes more appealing as memories related to it flood in. Throughout the next 3 weeks, after their diets returned to normal, the group on the typical Western diet showed results that resembled the control group. These findings suggest that maintaining a healthy well balanced diet may help to reverse some hippocampal damage related to food intake.

13.01.2022 WHAT DOES ‘QUALITY OF LIFE’ REALLY MEAN? We’ve all heard the term ‘Quality of life’ and have no doubt said it ourselves once in a while. For example, I am going to start looking after myself for a better quality of life. But what does ‘Quality of life’ actually mean? Let’s take a look at some theoretical details that will allow us not to confuse the concept of ‘Quality of life’ with other concepts.... Based on the work of various academics including the leading social scientists, Abbott L. Ferriss and Graciela Tonon, ‘Quality of life’ is the perception each person has of his/her position in life, within the cultural context and value system in which he/she lives. This also includes his/her expectations, interests and achievements. Consequently, ‘Quality of life’ is a multi-dimensional concept that comprises a number of dimensions that people value differently, according to the importance that each of them confer on their lives. To cut a long story short, ‘Quality of life’ is what makes you happy, healthy and content. Having the right mind set is important as is eating and drinking healthily and doing exercise. I think the wordle below sums it up pretty well.

12.01.2022 OBESITY AND CORONAVIRUS how can a higher BMI increase your risk? This is a summary of a very interesting article which appeared on the Guardian Australia website 5 June, 2020. It is very thought provoking Obesity was a problem before Covid-19, but this is an infectious disease that is proving to increase mortality rates. The risk of a coronavirus-related hospital death increases from between 1.5 to 2 times for people with a body mass index of 30, which is the lowest level o...f obesity, to more than 2 for those with a BMI of 40 or more. Countries with high obesity rates from western Europe to the US are struggling to keep people alive in intensive care units. Britain, long described as the fat man of Europe also has the highest number of Covid-19 deaths in Europe. Almost 30% of adults in the UK are classed as obese. The figure is nearly 40% in the US, where Covid deaths have topped 100,000. Prof Barry Popkin, a professor of nutrition at the University of North Carolina at Chapel Hill School of Public Health in the US, says obesity weakens greatly our immune system. The European Centre for Disease Prevention and Control says 73% of critically ill patients with Covid-19 in Italy, Spain, Sweden, Switzerland and the Netherlands are obese. In the UK, according to Prof John Wilding, the president of the World Obesity Federation, obesity doubles the chances of death. One of the reasons is the difficulty ventilating somebody who is obese. Even someone who is maybe a couple of stone overweight will have a degree of impairment of the body function and the degree of impairment of the resilience of their body. Because of that obesity, they may not be aware of it until they get serious illness like Covid-19, such as bad influenza. Then it will hit them. From this point on, it is hoped people will be thinking of living healthier lifestyles as we come out of lockdown. People should be encouraged to eat a healthier range of foods, fresh foods, and try and make sure the constraints we’ve all had to go through are not actually putting us at even higher risk of developing severe infection or severe illness from Coronavirus. This is because many of us will put on weight while sitting at home worrying about it. The link between obesity and Covid-19 may encourage better nutrition, curbs on junk food and better access to obesity treatment for far more people when they need it. You can only hope!

12.01.2022 ARE ALL KILOJOULES CREATED EQUALLY? Kilojoules are used to measure the energy component of what we eat and drink and the energy we use each day. Depending on your health energy in should equal energy out. You burn kilojoules simply by keeping your body going, breathing, thinking and moving. When it comes to weight gain or loss, kilojoules matter, because you’ll gain weight if more kilojoules go in than go out.... The tricky bit is all kilojoules are not equal. Whilst two foods may supply the same number of kilojoules they may have different nutritional values. Take avocados. They’re energy-dense (high kilojoule) and are full of healthy fat, which keep your eyes, skin and brain healthy. An avocado has similar kilojoules to a small chocolate bar, but is far more nutritious. Ideally, you should be getting your kilojoule intake from whole foods such as fruit, nuts, vegetables, seeds, whole grains, lean meat and oily fish. Steer clear of foods known as ‘empty-kilojoule’ foods, such as lollies, chips, cake, soft drink and alcohol. LOSING WEIGHT If you want to lose weight, you need to burn more energy than you consume, while still eating well. To lose weight at the rate of approx. half a kilo a week, it’s suggested you burn about 2,100 kilojoules more per day, than you eat. It’s important to tackle weight management on two fronts with healthy eating and increased physical activity. If you decrease your kilojoule intake to control your weight without increasing your physical activity, you’ll miss out on health benefits that exercise provides such as improving cardiovascular fitness and building muscle.

12.01.2022 WHAT HAPPENS IF YOU DON’T EAT ENOUGH PROTEIN? Protein has been a hot topic for quite some time now. It is vital to your health, particularly because the amino acids it contains are imperative to help you stay healthy. From the walls of your heart to the muscles wrapping the bones of your arms and legs, protein amino acids are the bricks and mortar your body uses to build its various cellular structures.... Consume too little protein and your body will start tearing down some of its existing structures in order to get the amino acids it needs. Your system does not perform this self-demolition indiscriminately. When forced to make a choice, your body will take amino acids from your skeletal muscles in order to supply your heart and other organs. This loss of skeletal muscle mass will happen to you naturally as you age. Known as sarcopenia, this muscle loss usually begins during your 40s or early 50s and continues for the rest of your life. This leads to physical weakness and difficulties balancing and lifting objects. It can eventually lead to frailty. Short change your body of protein, and the age-related breakdown of skeletal muscle can shift into overdrive. For healthy adults, the effects of eating too little protein can be insidious. If you’re young and fit, it may be years before the effects of inadequate protein intake becomes apparent. The older you get the more rapid the deterioration. You can’t self-diagnose protein deficiency. So what does protein deficiency look like? Whilst you might look reasonably healthy on the outside, all may not be well. You’ll find your immune system’s ability to respond to injury or illness is compromised. You might fall and find you don’t have the strength to catch yourself. Or you might be bedridden with illness for a few weeks, and find your strength and energy slip away very quickly. The good news is you’re probably not at risk. Almost any type of animal-sourced foodmeat, eggs, poultry, fish, dairyis a complete source of essential amino acids. If you’re eating those foods, you probably have nothing to worry about. Even vegans and other groups who don’t consume animal products can get all the amino acids they need from a mixture of plant-based foods. Soy, quinoa, peas, nuts and beans are all sources of many essential amino acids. However, if you’re on a restrictive diet, or if you’re older than 65, pregnant or breastfeeding, or fighting a disease or infirmity, talk to your healthcare professional. It’s a good idea to get expert advice to ensure you’re getting all the nutrients you need, particularly protein.

12.01.2022 YOUR LIFESPAN SUFFERS WITH POOR SLEEP I reckon three of the most important things you can do for your health are; a healthy diet; exercise; and a good night’s sleep. It’s true, studies suggest that deep sleep is important for your health and wellbeing. According to a recent study published in JAMA Neurology, getting too little sleep may shorten your lifespan. At best, not getting enough sleep is going to make you feel run down. It has also been associated with dementia and Al...zheimer’s disease. When we sleep, we go through different stages including Rapid Eye Movement (REM) sleep. REM sleep is very, very important. It is the time when dreams typically occur and your body repairs itself from the ravages of the day. According to research for every 5% reduction in REM sleep the mortality rate increases 13-17% among older and middle aged adults. And that’s even after adjusting for multiple demographic, sleep and health variables. Whilst much is known about REM sleep, more is still to be learnt. However, knowing that less REM is linked to higher mortality rates adds an important piece to the puzzle. Findings from the study suggest REM sleep is linked to early death from any cause as well as death from cardiovascular disease and other diseases. For an adult, it is recommended to have seven to eight hours a night. It is also important you get a good balance of sleep stages (Non-REM and REM) by assuring any possible conditions, such as obstructive sleep apnoea are managed. If you have with difficulty with sleeping or with loud snoring see your doctor.

11.01.2022 RESISTANCE TRAINING HELPS QUALITY OF LIFE & INDEPENDENT LIVING As you probably know, ageing is linked to biological changes which can result in decreases in skeletal muscle mass, strength and function. Even if you do not have any chronic illness these changes can happen. Unhealthy ageing damages your body! Don’t fear ageing there are steps you can take to combat these debilitating muscular changes. Undertaking resistance training and exercise, which focus on building muscle ...strength and endurance is a good place to start. Unfortunately, many people avoid exercise and resistance training due to confusion, fear, misunderstanding and a lack of consensus on proper implementation. So how do you go about using resistance training to improve skeletal muscle mass, strength and function? Recent research indicates resistance training can be a powerful care model that can help people prevent muscle mass and strength loss. A major benefit of resistance training such as improving physical function and mobility, is prolong independent living. Also, good nutrition is important. This is where Bodycare Nutrition Revitalise makes it easier for you. Its high protein content helps the growth and maintenance of your muscles. Whilst its Calcium and Magnesium are necessary for normal muscle function. Finally, resistance training can be effective in the management of chronic disease, as well as for the improvement of psychological wellbeing, quality of life and longevity

10.01.2022 THE WORLD OF DIABETES The world of diabetes is a complex place to navigate. Here’s 12 important ways Low GI BodyCare Nutrition Revitalise can help you:... 1. Blood glucose level control 2. Weight loss 3. High cholesterol 4. High blood pressure 5. Metabolic syndrome 6. Energy boosting 7. Strengthen the immune system 8. Heart health 9. Osteoporosis and bone health 10. Muscle health 11. Digestive health 12. Brain health and memory Revitalise is a delicious very low calorie, low carb, low fat, low sodium, high protein and high prebiotic fibre formula.

09.01.2022 RESEARCH REVEALS INTERMITTENT FASTING WORKS FOR WEIGHT LOSS & OTHER POSITIVE HEALTH CHANGES I have always been a fan of intermittent fasting. From my experience, people love it, because it's easy. This is important, as you to find a diet you can stick to long term. The good news is, the University of Illinois, Chicago has found intermittent fasting produces clinically significant weight loss, as well as improving metabolic health in individuals with obesity. If intermittent f...Continue reading

09.01.2022 THE MYSTERY OF THE MISSING FAT When we lose weight, where does the fat go? Society is obsessed with fad diets and weight loss, yet few of us know how a kilogram of fat actually vanishes off the scales....Continue reading

07.01.2022 Do You Have A Weakened Immune System? Immunity is on just about everyone’s mind lately. It should be, because your body relies on a strong immune system to fight off viruses as well as pathogenic bacteria and parasites. If you get sick frequently, it usually means there is some breakdown in your immune system. The most obvious risk factors for impaired immunity are chronic disease or autoimmune disease. However, there are lifestyle factors that can set you up for infections. ...Continue reading

07.01.2022 INTERMITTENT FASTING MADE EASIER Food is everywhere and on demand/available 24/7. A diet that forbids eating for hours at a time may seem like it may not do well. In the broader scheme of things it may not be. However, an increasing number of people appear to be practicing it. You may know this diet as intermittent fasting and have probably heard of the 5:2 Diet, which is one type of intermittent fasting. This article describes intermittent fasting and a way to make the jour...ney easier for you. After reading about intermittent fasting, it really doesn’t seem to be too hard. Studies on the potential benefits of intermittent fasting indicates positive results and a wide range of health benefits. The practice of intermittent fasting may help you to lose weight by setting boundaries around food. Rather than limiting what you can eat. It restricts the window of time when you can eat. Basically it is a way to fool your body into eating less calories, according to Krista Varady, who is studying intermittent fasting at the University of Illinois. Intermittent fasting is said to force your body to start burning fat for fuel after depleting the energy that it normally would get from food. One of the more popular approaches to intermittent fasting is to limit all eating to be done within an 8 hour window which is followed by a 16 hour fasting window. This time restrictive feeding schedule can include time you are sleeping which makes it easier to follow than some other approaches. Intermittent fasting can be tailored to make the eating window longer or shorter, depending on your needs. Some people may go as far as to only eat one meal a day. Some may eat in a 10 hour window while others fast for an entire day a few times a week. Whatever the approach when in the eating window you are not to gorge yourself. Dr. Jason Fung, an expert on the topic says it is a myth that fasting will leave you feeling famished. Intermittent fasting only seems to be more difficult than it really is because in today’s super-sized overeating we do. This sadly become the norm. This is why this approach is more of a mental challenge than a physical one. Obesity specialist Dr Fatima Stanford at Harvard Medical School reminds us that everyone will react differently to different diets. Fasting may be easier/harder for some than it is for others. There’s no one size fits all. If you decide on giving Intermittent fast a go, BodyCare Nutrition Revitalise can help. Because it’s low GI, it’s carbohydrates absorb slower into your body, which stops you from feeling hungry for 4 to 5 hours. Plus the high protein and fibre in Revitalise fills you up and stop you from craving food. Revitalise is a great way to make your intermittent fasting journey easier and more achievable. However, like any diet, it is recommended for you to consult with your doctor or certified medical professional before beginning it.

07.01.2022 WORLD DIABETES DAY Tomorrow, Saturday, 14 November is World Diabetes Day. If you have diabetes or perhaps pre-diabetes, eating healthily and exercise are important.... If you don’t have diabetes, eating healthily and exercise are important.

06.01.2022 FANTASTIC FEEDBACK Please have a look at Dan McNaulty’s 2nd post below. It doesn’t get much better than this! This feedback makes all the hard work worthwhile. Thanks for your support Dan!

05.01.2022 BOUNDING WITH ENERGY Meet Basil. He is BodyCare Nutrition’s new mascot. Basil is bounding with energy and we’re not even feeding him BodyCare Nutrition Revitalise.... However, if your energy stocks are low, have a drink of Revitalise. Being low GI, Revitalise will give you extra energy all day long. It also contains B vitamins and folate to boost your energy levels. Plus, the prebiotic fibre in Revitalise helps the good bacteria in your gut, so you absorb these nutrients more efficiently. Revitalise also offers you other important health benefits including immune system, bone and muscle health.

03.01.2022 HEART DISEASE, DIABETES, OBESITY & DEPRESSIONlinked to Inflammation and your Immune System Do you realise if you suffer from heart disease, diabetes or are obese, you're more at risk of mental illness and in particular, depression? A root cause of these conditions is inflammation. The health of your immune system contributes to inflammation. As we know, our immune system is designed to spring into action if we have an injury or if we have a severe infection. Unfortunately, t...here's a lot of things in our modern Western diet and lifestyles which can create a chronic activation of your immune system, resulting in inflammation. This process influences the risk of heart disease, diabetes, obesity and depression. The message is clear You need to take care of your body, including your immune system. Nutritionally, antioxidants are really important. They help protect us and keep us well. Antioxidants are vital for a healthy immune system, but so too is a healthy gut. Medical science is rapidly coming to the conclusion that your gut is the engine room of your immune system. It trains your immune systems when you’re a baby and it continues to play a critical role throughout your life. Also your gut communicates with your brain. If your gut is not happy, it can affect our mental health. There are many ways in which diet influences your mental and physical health. And because diet is modifiable, it is never too late to get your body and mind into better health. To discover how nutrition can help your immune system, visit www.immunestrength.com.au

03.01.2022 HONEY, I SHRUNK MY BRAIN Your Brain Is Shrinking but You Can Reverse It Did you know your brain shrinks as you age? It is something we don’t generally think about.... Many health experts say the more active your brain is as you get older the better it will be. That’s why it is always a good idea to keep your mind stimulated. This issue is so important there have been no less than 38 posts on the Bodycare Nutrition Facebook page which discuss brain health. Interestingly, recent research suggests exercising also creates another opportunity for a healthier brain. According to the study, exercising when you are aged between 40 and 50 could help prevent your brain shrinking, potentially adding years to your life expectancy. This research suggests that people with poor levels of physical fitness in their 30s and 40s could be linked to a smaller brain size 20 years later. Doctor Spartano of the Boston University School of Medicine said: "We found a direct correlation between poor fitness and brain volume decades later. This indicates accelerated brain ageing." The doctor also said People with poor physical fitness often have higher blood pressure and heart rate responses to low levels of exercise compared to people with better fitness. In the broader health community, this is very much a common understanding. It is also worth noting that this study is observational. It does not prove poor physical fitness causes a loss of brain volume. But what it does show is an association between fitness and brain size.

02.01.2022 A SWEET MOMENT ON YOUR LIPS & a Lifetime of Risks welcome to the world of junk food! As you probably know, processed fatty foods high in LDL (bad) cholesterol are known to cause arterial plaques and the onset of atherosclerosis (i.e. build-up of fats, cholesterol and other substances (plaque) in and on your artery walls). The University of Illinois has shown that through the consumption of junk food including cakes, biscuits, pizza, oily chips, fries and cheeseburgers the ar...teries begin to thicken immediately at the cellular level. It is these types of foods which are a common source of LDLs. So is that brief moment of bliss for your lips and taste buds really worth all the damage and lifelong challenges your cells and arteries will confront? As LDL cholesterol levels increase, your arteries will become stiffer and your cell membranes harden. They will not attract oxygen into your cells which may lead to increased risk of stroke and heart attack. Not all cholesterol is bad however, nor is cholesterol itself the enemy. A form of cholesterol is needed for constructing cellular membranes and for producing hormones. LDL carries cholesterol through the bloodstream, from the liver to the cells, HDL (good) cholesterol then returns to your liver. Certain medications try to suppress cholesterol levels but miss the important part of differentiating between the good and the bad. Medication also missed , and managing healthy cholesterol levels through diet. The University of Illinois study supports the consumption of more fruits and vegetables in your diet and the avoidance of greasy foods. In conjunction with eating a healthy diet, a glass of low fat BodyCare Nutrition Revitalise every day can reduce the level of bad LDL cholesterol in your blood.

02.01.2022 BELIEVE IT OR NOT Your Gut Microbes May Unlock Secrets To Healthy Ageing Recent research suggests that bacteria and other microorganisms within the digestive tract are linked to dozens of conditions such as body mass index (BMI), high cholesterol levels and high blood pressure. The lead author of the study, Dr. Hilde Groot of University Medical Centre Groningen, in the Netherlands said "Our study indicates that microbiota might have an important role in maintaining health a...nd could help us develop novel treatments," This study investigated multiple diseases and other traits in one cohort to reveal for the first time the extent to which the gut microbiome influences sickness and health using genetic data as a proxy for microbiome composition. Higher levels of 11 bacteria were found to be associated with 28 health and disease outcomes including Chronic obstructive pulmonary disease, atopy, BMI, high cholesterol levels and high blood pressure. When you think about it, there are no surprises here. What we eat and drink is connected to microbiome content. The study looked at food consumption and the impact of this food on the microbiome. The results observed by the study cautiously supports the notion that microbiome and the substances they produce (called metabolites) provide links between numerous diseases and conditions. Whilst this research opens up other exciting avenues for investigation and opportunity, the fact is you need a health balance of microbiome in your gut. This is why the prebiotic fibre in BodyCare Nutrition Revitalise is so important. It only feeds the good microbiome in your gut, helping to keep your gut healthy. As a bonus, a healthy microbiome strengthens your immune system and makes the absorption of vitamins and minerals by your body more efficient.

02.01.2022 BREATHE BETTER IMPROVE YOUR HEALTH & REDUCE STRESS How we breathe affects us at a cellular level. Research shows that changing the way we breathe can influence weight, athletic performance, allergies, asthma, snoring, mood, stress, focus and so much more. You can learn to breathe better, and these exercises can help. Well shut your mouth... Did you realise breathing through your mouth can irritate your lungs, increase the risk of respiratory infection and sap the body of moisture? It has also been linked to bad breath, sleep apnoea and other health conditions. Breathing in and out of the nose filters, heats and treats the air. It helps if you can take fuller, deeper breaths. Breathing in and out of your nose allows you to absorb more oxygen and raises the intake of nitric oxide, a molecule that opens blood vessel. This increases circulation and allows oxygen, blood and nutrients to travel to every part of your body. Immune function, weight, mood and sexual function are all influenced by nitric oxide. However, for nearly 40 per cent of people who suffer from chronic nasal obstruction, all is not lost though. Sit up straight, gently inhale and exhale through the nose, then pinch both nostrils shut. Shake your head up and down or from side to side until you feel the need to breathe. Take a slow breath in through your nose, or through pursed lips if your nose is congested. Breathe calmly for 30 seconds to a minute and repeat five more times. Before you try this technique, perhaps discuss it with your doctor first. Take some deep breaths to destress The average adult engages as little as 10 per cent of their diaphragm, the muscle under your lungs primarily responsible for respiration. Shallow chest breathing can overburden your heart, strain your neck and shoulder muscles, and keep you in a constant state of low-grade stress. Diaphragmatic breathing can retrain you to breathe more deeply, allow your lungs to soak up more oxygen and reduce stress. Here’s one way you can learn how to do this. Lie flat on your back with your knees bent. Place one hand on your chest and the other on your belly just below your rib cage. Breathe in slowly through the nose so your stomach expands against your hand. The hand on your chest should not move. Slowly exhale through your nose or pursed lips and feel your belly move down to its original position. Repeat for five to 10 minutes. As you get more comfortable with the technique, practice sitting or standing. There are many more things to improve the quality of your breathing. This is not a bad start though.

01.01.2022 IMMUNITY, INFLAMMATION and your state of mind I don’t think we really appreciate what impact inflammation has on our body. Evidence shows many mental and brain states are linked to your immune system and inflammation. Inflammation is a chronic activation of the body immune system. Many psychological health states on the mental health continuum, particularly serious mental illnesses such as depression or schizophrenia, are known to be linked to systemic (whole-body) and periph...eral inflammation. Moreover, chronic low-grade inflammation has been identified to increase the risk of developing depression. In individuals with depression, inflammation may hinder the recovery. The following diagram puts into perspective how lifestyle in particular contributes to inflammation. As indicated by Atopy (genetic tendency to develop allergic diseases such as allergic rhinitis, asthma and eczema) your genetics would also play a role. Interestingly, and of concern, evidence is also pointing to inflammation as a possible link to cognitive decline. Contributing to inflammation There are several factors which could contribute to the state of inflammation. For example, experiencing psychological stress has been shown to activate cell responses, which might promote inflammation while decreasing the production of your body’s own anti-inflammatories. Therefore, although the reaction to acute stress is usually successfully resolved by a combination of immune responses, prolonged stress could lead to chronic inflammatory state. Similarly, a prolonged activation of pro-inflammatory immune responses with smoking or sleep deprivation has been associated with impaired functioning and inflammation. The message is simple, but it has its challenges. Keeping stress under control, good quality of sleep, a healthy diet and dental hygiene will help reduce inflammation. Diet and Inflammation Along with other modifiable factors, poor diet can significantly contribute to the state of inflammation. Evidence from large population-based studies shows that consumption of Western dietary patterns is linked to a greater concentration of blood inflammatory markers such as the C-reactive protein, which is produced by the liver in response to inflammation, infection or injury. Conversely, traditional diets, such as the Mediterranean diet are consistently associated with a decrease in pro-inflammatory responses. This suggests that these diets may decrease the risks of poor mental health and support cognitive function. Intervention studies also show that inflammatory states improve when a diet is improved and fruit and vegetable intake is increased. Depending on your diet, a glass of Revitalise, which is low in calories, carbs, fat and sodium and high in protein and prebiotic fibre, for your gut health, may also be of assistance.