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Nutritional Support for a Healthy Weight & Thyroid

Posted on April 30, 2011December 7, 2011 by admin

PART 2

by London nutritionist Sylvia Hensher

Hi again! In part 1 of this series on the thyroid we talked about what the thyroid is, how it might be affecting your weight, symptoms of an underactive thyroid and a simple test you can do at home to give you an indication, but no firm diagnosis, as to how well your thyroid is functioning.

In this 2^nd part of the series, we’ll look at how you can support optimal thyroid functioning, and therefore optimal weight management, through nutrition.

Foods to help support optimal thyroid functioning

1. Iodine is required to manufacture the thyroid hormones. Without sufficient iodine, your thyroid cannot produce adequate thyroid hormones to help your body function on an optimal level. Seafoods, iodised salt and sea vegetables such as kelp, as well as foods grown in iodine rich soil, are rich sources of iodine. It should be noted, however, that too much iodine can actually trigger thyroid problems and worsen symptoms, so it’s important to have a healthy balance.

2. Zinc is another essential mineral for optimising thyroid health.

3. Selenium: This mineral is critical for the proper functioning of your thyroid gland, and is used to produce and regulate the active T3 hormone. Selenium can be found in foods such as shrimp, snapper, tuna, cod, halibut, calf’s liver, button and shitake mushrooms and Brazil nuts.

4. Zinc, Iron and Copper are needed in trace amounts for your healthy thyroid function. Low levels of zinc have been linked to low levels of TSH, whereas iron deficiency has been linked to decreased thyroid efficiency. Copper is also necessary for the production of thyroid hormones. Seafood, whole grains, green leafy vegetables, nuts and seeds can help provide these trace metals in your diet.

5. B vitamins help to manufacture thyroid hormones and play an important role in healthy thyroid function. They are found in whole grains, pulses and green leafy vegetables. Continue reading “Nutritional Support for a Healthy Weight & Thyroid” →

Is Your Thyroid Sabotaging Weight Loss?

Posted on April 11, 2011December 7, 2011 by admin

Part 1

By London nutritionist Sylvia Hensher

Have you tried every diet known to man, really watch what and how much you eat, exercise regularly and find that you STILL CAN’T LOSE THE WEIGHT???!! Well, here’s some good news. Research is pointing to the fact that an underactive thyroid might be the number one cause of weight problems, especially among women.

So what is the thyroid and how might it be affecting your weight? Well, the thyroid gland is a small butterfly shaped gland with two lobes found just in front of your neck below the Adams Apple. One of its main functions is to control metabolism- that is, the rate at which we burn calories to maintain vital functions. Our bodies need fuel just as a car needs fuel to power itself, so whether we are sleeping, shopping or exercising, we are constantly burning calories.

Now, your thyroid gland produces two main hormones. One is called thyroxine (T4) and the other is called triiodothyronine (T3). The thyroid produces approximately 80% T4 and 20% T3. T4 is generally considered to be inactive and only becomes active when converted to T3, although some researchers believe that T4 does, in fact, have a function. T3 is an active hormone needed by all of the cells and tissues of the body and is the one which does all the work of regulating the body’s metabolism.

Thyroid problems often run in families and can happen at any age. Things can go wrong with the thyroid in two ways:

Hyperthyroidism, also called an overactive thyroid where the thyroid produces more thyroid hormone than it should which causes the metabolism to run too fast.

Hypothyroidism, also called an underactive thyroid where the thyroid doesn’t produce enough thyroid hormone which causes our metabolism to work too slowly.

What are the symptoms Of An Underactive Thyroid (Hypothyroidism) Continue reading “Is Your Thyroid Sabotaging Weight Loss?” →

Re-Energise Your Fatigued Body and Mind

Posted on April 5, 2011December 7, 2011 by admin

By London nutritionist Sylvia Hensher

What happens to our bodies during stress?

As a London nutritionist, I see many clients with stress-related health issues. We’re all familiar with stress but what we aren’t so familiar with is the body’s response to stress and the ways in which the stress we face today ends up depleting our energy and health.

When faced with a stressful situation, whether psychological or physical, our bodies rely on the 2 adrenal glands which sit on top of the kidneys to initiate our “fight or flight” response, which is an evolutionary mechanism designed to help us escape or fight off danger (stress). For the most part, our stress response evolved from short-term events. For our ancestors, this meant being able to run away quickly, fight or pursue an enemy or game, endure long periods of physical challenge and deprivation, and store up physical reserves when food was available. In modern life this means being able to cope with stressful circumstances such as difficult bosses, family quarrels, financial problems, too little sleep or illness.

Healthy adrenal glands which are supported by sound nutrition and a healthy lifestyle respond by releasing the hormone adrenaline, making us more alert and focused, and the hormone cortisol, which converts protein to energy and releases stored sugar in the form of glycogen, to fuel our bodies for a quick response. The adrenal response rapidly increases our heart rate and blood pressure while releasing energy, tensing our muscles, sharpening our senses, and slowing our digestion so we are primed to escape or fight back, whichever is needed. When the threat is gone, the body returns to normal — quickly with respect to adrenaline levels, less quickly with respect to cortisol.

The effects of long term stress on health and energy levels Continue reading “Re-Energise Your Fatigued Body and Mind” →

Detox your body and your mind

Posted on March 17, 2011December 7, 2011 by admin

By London nutritionist Sylvia Hensher

Why Detox?

You’ve spring cleaned your house and washed your car, but should you spring clean your body and mind? Yes, because every person & animal on the planet has toxin residues in their tissues; since the turn of the 20th century 80,000 new chemicals have been introduced into the environment. They are in our air, food, drinking water, carpets and household products. We smoke, drink alcohol, eat junk food, take medicines and cover ourselves in personal care products loaded with synthetic additives. Of these, most have never been tested for individual safety nor for how they react when combined.

What Toxins Do

A toxin is any compound that has a detrimental effect on the functioning or structure of our cells. The first line of defence against toxins is the liver which filters out toxins and wastes from the blood. A toxin build-up however can eventually overload the liver and result in symptoms such as: constipation, weight gain, poor concentration and memory, headaches, poor skin, depression, muscles and joint aches and allergies. Although most of these symptoms have numerous causes i.e. underactive thyroid, blood sugar imbalances, nutrient deficiencies etc, toxic overload is a frequently overlooked contributing factor. You may be wondering whether toxicity can be objectively measured? In fact, there are private laboratories which test for toxicity and liver function using urine, blood and hair analysis.

Benefits of Detoxification Continue reading “Detox your body and your mind” →

Weight Management- 3 things you didn’t know

Posted on March 8, 2011December 7, 2011 by admin

By London nutritionist Sylvia Hensher

1. Nutrition-the danger of insulin resistance

If you want to lose weight it’s very important to eliminate obvious sugar from your diet. We’re not just talking about obvious forms found in desserts and processed foods, but also to reduce our consumption of hidden ones in foods most of us consider to be healthy. Hidden sugars are also found in carbohydrates such as grains which break down to simple sugars and can contribute to insulin resistance. What is insulin resistance you may ask? Well, the cells in our body need a continuous supply of glucose (or sugar) for their energy requirements. Glucose, however, cannot penetrate the outer membrane of a cell without the assistance of insulin, a hormone which acts as a gatekeeper, allowing glucose to enter cells. Insulin stimulates the body to convert excess glucose (or sugar) which our cells don’t need (i.e. think too much chocolate etc) into fat and then helps to block the breakdown of this stored fat for energy production, making weight loss difficult.

For various biochemical reasons, the body may become less sensitive to its own insulin and compensates by producing more. Higher insulin levels not only make your body store even more fat, it also makes it more difficult to lose weight by blocking the release of fat from the fat cells so it can be burned for fuel. This explains why so many people have problems losing weight.

2. Exercise- high-intensity interval training & weight lifting

High-intensity interval training done 2-3 times weekly can boost your metabolism and increase fat loss, but is also a potent “anti-aging” strategy, as it will naturally increase your body’s production of human growth hormone (HGH).HGH promotes muscle, effectively burns fat and plays an important role in promoting overall health/longevity.

Weight lifting is another essential part of a programme for kick-starting your metabolism. Having more muscle is one of the best ways of burning fat you will ever come across because it helps you burn more calories, without you having to actually “do” more.

This is because muscle is metabolically very active and requires energy just to sit on your frame – even when you sleep. For every pound of muscle that you gain, your body will burn approximately 50-70 calories more per day, and burning more calories leads to a reduction of excess fat.

3. Are you getting enough sleep? Continue reading “Weight Management- 3 things you didn’t know” →

TOP 7 STRESS BUSTERS

Posted on February 28, 2011December 7, 2011 by admin

By London Nutritionist Sylvia Hensher

TOP 7 STRESS BUSTERS

Stress is a constant factor in today’s fast-paced society. Psychological or physical stress can trigger the body’s response to a perceived threat or danger which is called the Fight-or-Flight response. During this reaction, certain hormones like adrenaline and cortisol are released which increase our heart rate, slow digestion and shunt blood flow to major muscle groups in order to give the body a burst of energy and strength for a perceived emergency. It is an evolutionary mechanism designed to enable us to fight or run away when faced with physical danger. When the perceived threat is gone, our bodily systems are designed to return to normal function via the relaxation response.

However, in modern life, this stress response is now activated in situations where it is inappropriate, like in traffic or during a stressful day at work. We also don’t activate the relaxation response often enough to allow our bodies to return to normal function. As a consequence, we experience prolonged, uninterrupted states of physiological arousal which can cause damage to the body. If left unchecked, it can wreak havoc upon our health by reducing our resistance to illness and disease and negatively impacting on our mood.

7 Ways To Reduce And Control Your Stress

1. Learn Tension-Reducing Techniques-these can activate your body’s relaxation response, putting your body in a calm state. These techniques include meditation, yoga, stretching, deep breathing exercises, and positive imagery which can be practised when you’re under stress, helping you feel better relatively quickly.

2. Laughter and Humour- Laughing reduces stress hormones like adrenaline and cortisol and also benefits your immune system by increasing the number and activity of Natural Killer T-cells, which act as the first line of defence against viral attacks and damaged cells

3. Sleep-getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life’s daily aggravations. Long-term sleep loss can is also associated with heart disease, stroke, depression, and anxiety. Strive to get 7-8 hours of sleep each night. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Continue reading “TOP 7 STRESS BUSTERS” →

Curcumin, Pain And Inflammation In Osteoarthritis

Posted on February 4, 2011December 7, 2011 by admin

By London Nutritionist Sylvia Hensher

What Is Osteoarthritis?

In osteoarthritis, the cartilage that cushions your joints deteriorates and the synovial fluid that keeps your joints lubricated and cushioned is typically reduced as well. It is the most common form of arthritis among the elderly. It’s normally associated with “wear and tear” on your joints, but can also be caused by repetitive stress or acute trauma. The pain is a result of your bones starting to come into contact with each other as cartilage and synovial fluid is reduced.

It causes joint stiffness, pain, inflammation and swelling that can become debilitating. Many patients turn to non-steroidal anti-inflammatories (NSAIDs) and analgesics for pain relief but the regular, chronic use of these types of medications is associated with side effects such as cardiovascular problems, gastrointestinal harm and kidney and/or liver damage. If you are taking an NSAID, you are at approximately three times greater risk for developing serious gastrointestinal side effects than those who aren’t.

What Is Curcumin?

Curcumin is the pigment that gives the curry spice turmeric its yellow-orange color and is the active ingredient in the herb turmeric. Both the ancient Chinese and Indian systems of medicine have recognized curcumin’s beneficial properties for thousands of years, and now modern research is showing it may be one of nature’s most powerful potential healers.

Curcumin is known for its potent anti-inflammatory properties. The compound has been shown to influence more than 700 genes, and it can inhibit both the activity and the synthesis of enzymes such as cyclooxygenase-2 (COX2) and 5-lipooxygenase (5-LOX) that have been implicated in inflammation.

How Can Curcumin Help Osteoarthritis Patients? Continue reading “Curcumin, Pain And Inflammation In Osteoarthritis” →

Broccoli Fights Cancer

Posted on February 1, 2011December 7, 2011 by admin

By London Nutritionist Sylvia Hensher

Cruciferous vegetables like broccoli, cauliflower, kale, turnips and cabbage are full of powerful disease-fighting compounds, one of which is sulforaphane.

Sulforaphane has been found to:

Boost cell enzymes that protect against molecular damage from cancer-causing chemicals.
Increase your liver’s ability to detoxify carcinogenic (cancer-causing) compounds and free radicals which damage cells. This in turn protects against cell mutations which can lead to cancer.
Trigger the production of phase II enzymes- potent anti-cancer compounds involved in the second phase of the detoxification process.
Help prevent oxidative stress.

Your body constantly reacts with oxygen as you breathe and your cells produce energy. As a consequence of this activity, highly reactive molecules are produced known as free radicals which interact with other molecules within cells. While some level of oxidative stress is a normal result of your body processes, many factors such as pollution, alcohol, medicines and mental stress can cause an excess of free radicals in your body. This can cause oxidative damage/stress to proteins, membranes and genes and has been implicated in the body’s aging process and in diseases such as cancer and Alzheimer’s.
Sulforaphane, however, seems to stimulate a variety of antioxidant defence pathways in your body that can actually fight oxidative stress

How Much Broccoli do I Need to Eat to reap the benefits? Continue reading “Broccoli Fights Cancer” →

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Posted on July 16, 2010January 31, 2011 by admin

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