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Jun 18

Could regular saunas reduce the risk of dementia? 🔥

Middle aged men in Finland who take a sauna more than four times a week are two thirds less likely to develop Alzheimer’s disease or dementia over a 20-year period, a study found.

Researchers at the University of Eastern Finland followed 2,315 men aged 42-60 years for 20 years as part of the Kuopio Ischaemic Heart Disease Study. Men who reported taking a sauna 4-7 times per week were 66% less likely to receive a diagnosis of dementia than those who only sauna once a week. They were also 65% less likely to receive a diagnosis of Alzheimer’s disease.

Differences in age, blood pressure, alcohol use, smoking, blood cholesterol and other health conditions between the groups were accounted for in the analysis.

Dr Clare Walton, Research Manager at Alzheimer’s Society said: “With dementia now the biggest killer across England and Wales, finding ways to reduce the risk of developing the condition is a top priority. Saunas are thought to improve circulation and reduce blood pressure, both of which could go some way to reducing your risk of getting dementia.”

This is the first study to look for a link between using saunas and helping reduce the risk of dementia – it found that Finnish men who visit a sauna more than four times a week were two thirds less likely to develop dementia over the next 20 years. However, this type of study alone cannot tell us whether starting a regular sauna habit is a worthwhile way to improve brain health. Currently the best evidence to reduce the risk of dementia is to exercise regularly, eat a healthy, balanced diet and avoid smoking.

Don’t forget to save this article to come back to later 👍

#healthtip #healthtips #sauna #dementia #preventativehealth #preventativemedicine

Jun 17

You’re going to love this Prebiotic Bark! One of my favourite recipes and takes less then 10 minutes to make. The darker the chocolate the higher polyphenol content, and I’ve added some extra virgin olive oil for an extra polyphenol hit (plant chemicals that support good health).

INGREDIENTS

Base
• 200g good quality dark chocolate (70%+)
• 1 tsp extra virgin olive oil
• 50g good quality white chocolate

Toppers
• 50g dried mango
• 50g crushed pistachios

METHOD
1. Melt the dark chocolate in the microwave in 30-second increments, stirring after each one. The chocolate is done when it’s about 90% melted, keep stirring and the residual heat should melt the remaining pieces.
2. Stir in the extra virgin olive oil.
3. Pour the mixture onto a lined baking tray. Using a silicone or rubber spatula spread chocolate evenly over the centre area of the baking sheet—aim for about ¼″ thickness (it won’t reach the edges).
4. Sprinkle the dried fruit and nuts evenly over the chocolate.
5. Place the tray on a flat surface in the refrigerator to harden for about 15 minutes.
6. Meanwhile, in a separate bowl, melt the white chocolate in the microwave for around 2 minutes until melted (again stirring every 30 seconds).
7. Once the dark chocolate is firm, drizzle on the white chocolate. Place in the fridge for 30 minutes (until firmly set), then remove and break into pieces. Enjoy!

Don’t forget to save this recipe for later 🍫 👍

#healthychocolate #healthychocolaterecipes #healthytreat #healthytreats #healthydessert #healthydesserts

Jun 16

When we take care of ourselves we have more energy, our brain functions well, we receive more opportunities and life just gets better! What’s one thing you do each day to look after yourself?

#selfcare #healthtip #healthtips #nutritiontip #nutritiontip #feelinggood

Jun 15

Part of my #workinitlunch series is this Chickpea, Sun-Dried Tomato and Tahini Salad. I love this recipe as not only is it in packed with vitamins and minerals and is really tasty, but the chickpeas are full of fibre which is great for the gut microbiome, and they are also a source of plant protein which helps you to feel full.

INGREDIENTS (serves 2)

• 1 x 400g can of chickpeas, rinsed and drained
• 1 tsp ground cumin
• 2 gem lettuce
• 1 medium avocado
• Handful of sun-dried tomatoes

DRESSING
• 3 tbs tahini
• 2 tsp Dijon mustard
• Juice of 1 lemon
• 2 tbsp almond milk
• Salt and pepper

METHOD

1. Place the chickpeas in a baking dish with the cumin and some olive oil. Roast at 180C for about 15-20 minutes until crispy.

2. In a small bowl mix together the tahini, mustard, lemon and almond milk until a creamy dressing forms.

3. Once ready to serve place the lettuce leaves in a large bowl with the sun-dried tomatoes, chickpeas and tahini dressing. Mix well until everything is coated then mix through the avocado pieces and top with the rest of the chickpeas.

Don’t forget to save this recipe for later 👍

#healthylunch #healthylunchideas #healthylunchbox #healthylunches

Jun 11

Which oils to eat and cook with is something a lot of people struggle with. There is a lot of information pulling in a lot of different directions!

Much like carbohydrates, fats (of all kinds!) have been demonised over the past few decades, but not all fats are the same. The type of fats and oils you choose to use regularly within your diet can have a significant impact on overall health.

Government guidelines encouraging us all to move from saturated fats to the “healthier” unsaturated fats instigated a huge move towards increased consumption of hydrogenated fats and unsaturated omega-6 rich vegetable oils, which are highly inflammatory to the body and unstable.⁠

While saturated fats have been shown to raise LDL (bad cholesterol) they also improve the quality of LDL and increase its size making them less likely to promote heart disease. It also raises the HDL (good cholesterol) and ultimately it is Total: LDL cholesterol & Total: LDL particle number & size which are far bigger predictors of heart attacks than LDL itself.⁠

COOKING

When it comes to choosing which oils to use in your cooking, in terms of research into health benefits, extra virgin olive oil (is hands down the winning oil.
It’s loaded with beneficial plant chemicals (polyphenols and other phytochemicals), and several trials support the wide-ranging health benefits, including for your heart, brain and gut health. Research shows high-quality extra virgin olive oil was more stable in-home cooking (around 180°C) than other oils including sunflower, canola and coconut oil. That’s thanks to its high antioxidant levels, which protect the fat from breaking down.

QUALITY

There are different grades of olive oil, from extra virgin (the highest grade with high levels of antioxidants and beneficial plant chemicals called polyphenols), to refined and blended olive oils.

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Jun 10

Breakfast Tortilla 🥙⁠
⁠
I love how nifty this recipe is as you cook the wrap on the wet egg. It’s so simple to make and incredibly tasty. You’re going to love it.⁠
⁠
INGREDIENTS (serves 1)⁠
⁠
• 2 eggs⁠
• ¼ red bell pepper, diced⁠
• Small handful spinach, chopped⁠
• Palm sized serving of parsley, diced⁠
• Salt and pepper⁠
• 1 tsp chilli flakes⁠
• Tortilla (gluten free or normal)⁠
• 60g vegan or normal cheese⁠
• 2 spring onions⁠
⁠
METHOD⁠
⁠
1. Mix the eggs, pepper, spinach, parsley, salt and pepper and chilli flakes together in a bowl.⁠
2. Heat some olive oil up in a frying pan on a medium heat. ⁠
3. Make sure the pan is coated in the oil and then pour on the egg mixture and place the tortilla flat on top. Allow this to cook for about 5 minutes. You can turn the edges up to see if the eggs have cooked. ⁠
4. Once cooked flip the tortilla over so the egg side is upwards.⁠
5. Sprinkle over some grated cheese and allow this to melt for a few minutes, then sprinkle over the spring onions. Fold over and cut in half then enjoy!⁠
⁠
#healthybreakfastideas #quickhealthybreakfast #breakfasttortilla #healthybreakfastrecipes #healthybreakfasts

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