September 10, 2024 • 34 mins
Are you starting to notice the signs of ageing? Worried about the changes happening in your body as you hit your 40s and beyond? In this week’s episode of The Nutrition Couch, dietitians Susie Burrell and Leanne Ward reveal groundbreaking research that identifies two key life stages when ageing accelerates. They share the actionable steps you can take now—whether you’re 35 or 65—to age gracefully and maintain your health long-term.
But that’s not all! In this episode, we also dive into:
- New research linking constipation and heart disease.
- A supermarket juice discovery that may help reduce inflammation.
- The best cookware options to keep your kitchen toxin-free.
As always, we tackle a listener question—this week, it’s all about the best cookware for healthy, toxin-free cooking.
Tune in to learn how simple changes to your diet, exercise routine, and daily habits can dramatically impact your health as you age!
Links Mentioned:
• Check out our REST Hot Chocolate with added collagen and vitamin C to support your skin and ageing process: Designed by Dietitians
• Full research study on ageing published in Nature Ageing: Click here for the study
• Learn more about the anti-inflammatory Bickfords 100% Pure Cherry Juice.
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See omnystudio.com/listener for privacy information.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you sometimes look in the mirror and don't recognize yourself?
Do you sometimes think how could I have got so
old so quickly?
Speaker 2 (00:08):
And then maybe you try and.
Speaker 1 (00:09):
Drink loads of water, add some collagen to your supplement regime,
and keep avoiding the sun, anything to help.
Speaker 2 (00:16):
The negative effects of aging.
Speaker 1 (00:18):
And on today's episode of The Nutrition Couch, we've got
some brand new research to show that there are two
key times in our lives when aging is accelerated, and
most importantly, we share the dietary changes to make now
to minimize these effects.
Speaker 2 (00:33):
I am Susiburrow and I'm Leanne Wood, and.
Speaker 1 (00:36):
Together we bring you The Nutrition Couch, the weekly podcast
that keeps you up to date on everything you need
to know in the world of nutrition as well as
aging or anti aging.
Speaker 2 (00:46):
Today we also have.
Speaker 1 (00:46):
Some new research on the link between constipation and heart disease.
We have found a brand new juice in the supermarket
that you may need to add to your regime, particularly
if you've got information.
Speaker 2 (00:58):
And our listener.
Speaker 1 (00:59):
Question is all about the best things or the best
cookware to use when you're cooking at home. So Leanne,
I am significantly older than you, which I'm frequently reminded
of when we come face to face and I see
the much larger amounts of collagen that still seem to
be present in your face, and I'll say to you,
your time is coming, because I clearly remember about two
(01:23):
or three years ago, I looked in the mirror one
day and I thought, what has happened to my face?
Speaker 2 (01:28):
Half of it seems to have fallen off. And this
research that we've just.
Speaker 1 (01:32):
Come across, which was international research published a few weeks ago, has.
Speaker 2 (01:36):
Really explained that. To me, what may be going on.
Speaker 1 (01:39):
Is that researchers and sort of pure scientific researchers have
identified that there are two key periods in our lives
when they've analyzed the lifestyle and diets and bloods and
hormones of people across the lifespan.
Speaker 2 (01:53):
And I'll go through the research at in the moment,
two pertinent.
Speaker 1 (01:57):
Time periods were basically, age is rapidly accelerated, so it's
not a gradual process.
Speaker 2 (02:04):
What they seem is that the body has two kinds.
Speaker 1 (02:06):
Of clocks that tick off, and all of a sudden,
a lot of those molecules and hormones and things change,
and that really can affect the way we look the
way our body composition is the way we feel.
Speaker 2 (02:18):
Our energy levels.
Speaker 1 (02:19):
And I just thought, how fantastic because at such specific
times and very relevant for our listeners, because even if
you are thirty five or whether you're sixty five, it
will have some take home points in terms of changes
to make now to preempt that time and be basically
on top of aging. Because, as we've spoken about many times,
ideally these populations of women, and we primarily talk to
(02:41):
women in our work, will live really long lives, you know,
ideally eighty ninety one hundred, and so if you're thinking
that you're aging at forty or sixty, obviously you want
to do what you can to minimize the negative effects
of aging, whether it's weight gain which can inhibit movement,
joint pain, damage to our bones, loss of muscle, tis issue.
So I think in terms of aging, well, it's really
(03:04):
interesting times. And I have to also say, whenever you
go to a Dietitian conference, I often think to myself,
of these women age, well, you know, because you get
in a Dietitian conference, you might get you know, five
hundred six hundred women of all different ages. You know,
you get twenty year olds and then you get dietitians
who are still sixty seventy even older, and I always
(03:25):
sort of think to myself, but they look good, and
there's no doubt in my mind they look good because
they've always had a diet generally that is extremely high
in vegetable It is probably much higher than the average.
Speaker 2 (03:34):
Population, as well as a good diet in general.
Speaker 1 (03:36):
So that always reminds me that, you know, one of
the things is those daily food choices.
Speaker 2 (03:41):
Let me go through this references because it's really interesting.
Speaker 1 (03:44):
It was a study of a large group of people
and it was published in the journal Nature Aging, and
it had a look at one hundred and eight volunteers
who had to look at their blood and still samples,
oral and nasal swabs for over seven year period, and
it was looking at one hundred and thirty five thousand
different molecules, so the proteins, the DNAs, the microbes in
(04:07):
our ghash. And they found there were two key periods
with all these changes across that data set where a
lot of these pro inflammatory markers spike.
Speaker 2 (04:18):
So the first was the mid forties.
Speaker 1 (04:20):
Now, of course the women listening are thinking, oh, well,
that's the menopausal changes reducing estrogen over time losing the
protective effect. But they also found that in men as well,
so it wasn't just women, it was men. Mid forties
were where we saw a distinct change, and.
Speaker 2 (04:35):
Also around sixty.
Speaker 1 (04:38):
So when it comes to age related to generation, so
things like neurodeclient, Alzheimer's disease, heart disease respectors. Yes, some
hormones are involved, which links to perimenopause and mid forties.
That's certainly across the board for all of us. It's
relevant in terms of pro inflammatory markers and the body
sort of starts and I think probably because you know
that's generally where reproduction is for a while of people,
(05:01):
and for some other reason around sixty again, it all
seems to kick off. So it doesn't help us in
a sense. We can't change that. It's not like eating
you know, three cups of vegetables a day is going
to delay it by three years.
Speaker 2 (05:13):
We don't have that kind of data.
Speaker 1 (05:15):
But what it does tell us is that it's much
better to be prepared for those changes and pre empt
them then wait until you're fifty in of gain ten
or twenty kilos and think, oh no, it's time to
make some changes. So for me, the key sort of
take home points from that knowing that these are the
times that you will notice distinct changes in your body.
You will notice that your metabolism is not as good
(05:36):
as it used to be. You don't metabolize fats as efficiently,
you don't metabolize alcohol and caffeine as efficiently. That was
also findings of this study is to be on top
of those changes. So the first take home message from
that for me is for all of us men and women,
you've got to keep an eye on that waste measurement.
And that was just reiterated to me with a client
(05:56):
yesterday who has lost a lot of weight. She's only
needs small clients. She's lost already, said and kilos her
waists dropped from I think eighty nine centimeters to eighty one,
but it is still on the high side for her.
And I think if we as we move through those years,
you know, maybe you finish having your kids, you sort
of back on track with your own health and fitness
after you get through it looking after little kids, it's
(06:18):
like you want to be paying attention that you're not
getting that creep because it's so much easier to prevent
it than to try and get it off when it's
there with those hormone changes. So as soon as you
hit your forties and certainly moving towards the mid forties,
don't think to yourself, oh my mom didn't go through
menopause till she was fifty five, I'm okay, Or my
weight hasn't changed, be onto it very early. It's also
(06:38):
the time to definitely incorporate a structured resistance program in
your regime.
Speaker 2 (06:44):
Now.
Speaker 1 (06:45):
I'm not saying you need to go to the gym
three times a week in the heavyweights. I'm saying that
if you regularly just walk, start to integrate some form
of resistance training, whether it's wearing a vest with weights
when you walk, whether it's seeing a personal trainer once
a week, whether it's doing sort of specific training at
a gym, whether it's buying a video of pump and
doing it at home, even.
Speaker 2 (07:06):
Just once a week.
Speaker 1 (07:07):
You're going to get that benefit and your body in
terms of protecting muscle mass loss, which is probably the
biggest reason we shore it see a shift in metabolism.
And the third key area that I think we all
can benefit from, and probably that thing that the dieticians
do naturally, you've got to really focus on those key
nutrients that we know protect the body cells from damage,
(07:29):
because it's a damaging, aging cell that will make your
physical appearance worse more quickly. It's you're not getting a
good enough, good quality protein and if you're not getting
enough of those high antioxidants foods and living a stressful life.
So I'm not talking about having veggies at night. I'm
talking about having.
Speaker 2 (07:46):
Two to three serves of leafy greens every single day.
Speaker 1 (07:49):
I'm talking about having, you know, the recommended or Mediterranean
style seven to ten serves of brightly colored fresh fruits
and vegetables every single day.
Speaker 2 (07:57):
And that is what health professionals do.
Speaker 1 (07:58):
Above and beyond, that is what we very proactively teach
our clients to be doing because we know that is
the foundation. And so often then we want to grab
a pill, we want to grab a supplement, we want
to start Oh we're going to start the college, and
now it's too late to start the college. And you've
got to start it early so that you prevent the
losses happening. And that's where that platform diet is so
(08:19):
so important. So it's making sure every single day you're
getting those nutrients because that is when you will will
slow down that process. It's too late once you're reacting
in your mid forties. You've got to do it earlier.
Speaker 3 (08:31):
And I thought it was a really interesting study as
well because it did sort of tell us what we
know and anecdotally what clients say to us. Like I
work with a lot of clients we're sort of in
that mid thirties to mid forty age group, and they
often say to me, you know, I've come to you
to help you lose little bit of weight because what
I used to do in my twenties it doesn't work anymore.
And how many times as dieticians do we hear that
what I used to do when I was younger doesn't
(08:52):
work anymore. And sure, hormones absolutely play a key part
in this. But what this data set and you mentioned before,
Susie showed which is really interesting, was that these similar
shifts are happening in men in their mid forties too.
So certainly women at are a bigger disadvantage because we
have the influence of hormones. A lot of women are
starting those PERI years in their early forties as well,
(09:13):
but we also have some of these effects of just
general aging as well. And we also know that the
research shows that past the age of forty, muscle mass
tends to drop off by that one to two percent.
Speaker 2 (09:24):
Of a year.
Speaker 3 (09:25):
So it's really that key. If you don't use it,
you're going to lose it. So resistance training, weight based training,
and if you don't love getting into the gym or
doing something yourself at home. My mum, Sophie shout out
to Sophie. She off and listens to the podcast. Who
is a very very healthy human. She plays squash three
or four times a week and that can be a
form of I guess resistance based training because you're hitting
(09:45):
that little black rubber ball so hard, and she's got
some really good little muscles. She's only a tiny human,
but you know she does the little things and she's
got some little arm weights that she does at home,
and she understands all of these, you know, important things
that she needs to be doing. You know she's well
past so forties, but these key messages they start early.
Don't wait, like Susie said, until you're in your fifties
or in your sixties and you think, oh, what should
(10:07):
I be doing? It's the key time to really be
focusing on our health and on things like anti aging,
anti inflammatory style diets, the correct type of training where
so many of my ladies are like, oh, I'm getting
some extra steps in and I do my pilates, and
I'm like, that's amazing, But we need to get you
lifting a little bit of heavier weight to not only
build that muscle mass, but just to preserve it as
(10:29):
an absolute baseline as well. And then what I thought
was really interesting about this study as well. Susie mentioned
it was published in the journal of Nature Aging. If
anybody's interested in looking up the full research past the
age of sixty, what we sort of thought, well, I
guess what I've always thought as a dietitian was that
some of these more age related diseases such as Alzheimer's,
such as cudiovascular disease, a lot of these chronic diseases
(10:51):
sometimes as well, have this kind of slow incremental kind
of increase over time. But what this study really showed
was that once you hit about sixty, it's not this
slow incremental increase for a decade. There's really this quite
steep uptick of increases in diseases such as Alzheimer's and
such as cardiovascular disease. After the age of sixty, this
(11:13):
really steep uptick. So that's again really important things. There
are quite a few, you know, supplements and nutrition and
lifestyle things that you could be doing to help with
things such as cardiovascular disease and Alzheimer's disease. But don't
start it when you're sixty, because that's when the risk increases.
Really try to get onto it earlier so that it's
like a habit, it's a routine, it's really something that
(11:34):
you kind of do day in and day out. So
by the time you do here, you sixties, it's just
something that's ingrained in you and you're doing all of
the positive lifestyle and nutrition shifts that we want you
to be doing at that stage in your life as well.
So just another really interesting way to think about nutrition
and aging. And for some people. I always talk to
my clients about finding a deeper purpose or a deeper why.
(11:55):
It's all well and good to want to lose weight,
but you have to have a really deep purpose because
a lot of clients will say, oh, I'd like to
lose ten killers, but it's like why it's oh to
you know, to fit back into my clothes, and that's
all well and good for short term motivation, but if
you really want to keep that weight off long term,
you need to create the lifestyle habits that will allow
you to not only lose the weight, but to maintain
(12:17):
it long term and having a really deeper while purpose
that's linked to more health or you know, decreased risk
of diseases. I feel like it's a really strong motivator
long term. So I'm always really keen to get my
clients to not only think about the esthetic goals, if
that's what they're chasing, but also the more health related
goals and how they might age and how they want
to look like, you know, when they retire, or how
(12:39):
they want to feel how their body wants to move
by the time they spend their entire life working and
they get to, you know, mid sixties and they want
to retire, how do you want to retire. Do you
want to body that sort of you know, pre diabetic
hobbling around on a walking stick with bad back and
bad knees, or do you want a body that's able
to chase around after grandkids, enjoy the cruises around the
world and hike up amountain in Switzerland is that how
(13:01):
you want your body to perform? So think about you know,
nutrition and health and these healthy lifestyle habits we're doing now.
Think about that when you you know, might want to
retire later, or you're in your seventies and you're in
your eighties, do you want a full time care of
going around you know, the supermarket on you WHEELI wooker
or do you want to be like some of these
eighty nine year olds I see who are completely still
(13:21):
independent and you know, doing all the things and carrying
their own shopping bag. So we can choose what we
do now as foundation of good health and habits to
set us up for some healthier aging long term as well.
So just a really really cool research study. So good fine, sus.
Speaker 2 (13:36):
Yeah, I loved it. I thought it was great.
Speaker 1 (13:38):
And as I said, don't wait until you know you
look in the mirror and the face is falling off.
Speaker 2 (13:42):
Get in about forty two and you'll be on the
right track. So we'll observerly and space over next few
years and see if she manages to keep things up
a bit more.
Speaker 1 (13:48):
Particularly when she's having her daily collagen from our glow
Hop chocolate.
Speaker 3 (13:51):
Range Yes with added vitamin Z and co and Zone
K ten, I might add, and then the next study
that we thought we're all full of the studies. This
week up we take a little closer look about is
constipation and heart disease. And certainly, you know, I'm sure
we've got a lot of Elvis fans listening to the
potty today. And if you put in the terms constipation
(14:12):
and heart attack into Google, clearly Elvis Presley's name crops up,
because rumor has it that's how he does. He was
straining incredibly hard on the toilet for an incredibly long time,
trying to get out a very hard poop and that
led to his fatal heart attack. I'm sure have you
never heard that?
Speaker 2 (14:28):
What?
Speaker 3 (14:29):
Wow, Susie, just go Google like Elvis Presley death. Yeah.
Speaker 2 (14:33):
Yeah.
Speaker 3 (14:34):
Apparently he did not have a very good diet, and
also I think there's quite a few other lifestyle things
that he liked to indulge in, very illicit things, and
I don't think that that helped. But the rumor has
it that he passed away because he was straining to
get out a very large bowel motion and the toilet
and he had a heart attack and that's where his
doctor found him. Was on the toilet. I can't believe
(14:54):
you've never heard of that.
Speaker 2 (14:55):
I've never heard that, but it does.
Speaker 1 (14:57):
You know, I've had other or people i've known who
had one had a stroke and he said it was
on the bathroom, on the toilet. So yes, anecdotally, it
has crossed my bath before.
Speaker 2 (15:08):
Yeah.
Speaker 3 (15:08):
Wow, Well no, I can't believe you've never heard of that.
I'm shocked. But anyway, this research study was really looking
at that link, like did constipation have an increase link
four risk of heart attacks? So it was a really
huge subset of people. So it was an Australian study.
It involved over half a million people, which is almost
unheard of, Like that's a huge population of people that
(15:29):
they're looking for. So five hundred and forty thousand people. Now,
these people in the research study were all over sixty
and they were all in hospital. So these are all
in patients admitted to hospital for a different range of conditions,
not just a heart attack, not just constipation, a whole
range of conditions. But what they did is they looked
at these five hundred and forty thousand people and they
looked at the conditions that they were in hospital for,
(15:52):
and they really compared their risk of heart attacks due
to their background with constipation, but also other condition They
looked at high blood pressure, they looked at strokes, and
they looked at a couple of other conditions as well,
and what they found that there was this increased risk
of heart attacks and strokes if you were constipated. Now,
it's not enough to kind of infer that to general
(16:14):
healthy adults, because these were sick people, they were in hospital,
and they were over sixty. But I do think that
it's just an interesting study because, as we know as dietitians,
people who do tend to and I'm definitely generalizing here,
but people who do tend to have constipation, higher blood pressure,
backgrounds of heart attacks and strokes do tend to have
poorer quality diets. So to me, that would make sense
(16:37):
that there's a link all sort of like an association
there anyway. But obviously they can't really put that total
link together because they were doing more of observational study
and they were saying that the link exists, but they
can't say one causes the other. So we certainly can't
say that having constipation will will give you a heart
attacker will give you a stroke. But there was certainly
(16:58):
a higher association between this group of people. And then
there was also another large Danish study that looked at
close to a million people and again they were either
in hospital as an inpatient or they were admitted to
an hospital outpatient clinic, so they'd finished their inpatient's stay
and they'd gone for follow up in an outpatient clinic
with a doctor or another you know, potentially allied health
(17:19):
specialty or a nurse, and they found that those people
as well who had a background of constipation also had
an increased risk of a heart attack and of a stroke. So,
I guess two studies with a huge subgroup of people
in both studies really clearly showing that that link there
does exist. But the relationship between constipation and an increased
risk for heart attacks and strokes is not, I guess
(17:42):
fully transferable to the healthy people outside of hospital. So
it's something to be aware of, particularly if you have had,
you know, admissions to hospital for things such as constipation,
for things such as high blood pressure. Potentially you've got
you know, a risk of sort of strokes in your family,
or you yourself have had a stroke a t I
think it's probably just something to be aware of as well.
(18:03):
And also the studies didn't confound for factors such as
utilizing drugs, so you know, if people had high blood pressure,
were you know, were they on different types of drugs
or not. That wasn't sort of gone through in the
research either, So not like a really clear cut research paper,
but just really showing that association, which I think it
would have been interesting if they then went through people's
(18:23):
you know, height, weight, BMI and dies. But obviously they
didn't break that down any further, but they did sort
of show that there was a link or an association there,
which I think as dietitians we would assume that. But
always good to sort of have these studies, particularly with
large amounts of people, to kind of you know, say
that what we know that link sort of still trends through.
Speaker 1 (18:45):
Yeah, we know physiologically it makes sense, there's strong data,
but I think in terms of practical strategies, because whilst
if you have a diet pactic full of fresh fruiting
veggies and whole grains, when you have a dense grain
bread or you have cereal every day, you probably can
tick the box on die fiber. But when it comes
to men in particular or if you're what a sensitive
tummy and don't eat a lot of salad or beg
(19:07):
or you don't love it, you might not eat.
Speaker 2 (19:09):
Much cereal or bread.
Speaker 1 (19:10):
You're probably a lot lower than the thirty grams have
recommended fiber daily for optimal health when it comes to
digestion and some of these disease risks.
Speaker 2 (19:18):
So I think that there's a real role.
Speaker 1 (19:20):
And I was reminded of this with a friend recently
who said she'd use them quite aggressively when she was losing.
Speaker 2 (19:25):
Weight and not eating a lot.
Speaker 1 (19:27):
Is the fiber sachets you get from the pharmacy, so
that Meta Mucil have got one, Benny Fiber have got one,
and it's something you can add.
Speaker 2 (19:34):
Can you add them to hot drinks? I'm not sure. No.
Speaker 3 (19:36):
The consistency not Madame Mucil. That's a little grainy at
Benny Fiber, I think is supposed to be more like invisible.
You can definitely stirred it and it's a little bit
better and.
Speaker 2 (19:43):
You can add it to suit. Yeah.
Speaker 1 (19:45):
Yeah, I think the people who are a vulnerable or
prone to constipation, that can be as simple. You've got
a long, large bough, all different reasons. I think that's
a worthwhile investment. You know, you can get them from
the pharmacy. You know that each day you add that,
you get a nice dose. It's usually soluble fiber. I
think in those mixed and it's just a daily routine.
You might have a shake each morning, you could add
that in and just part of that daily ritual. So
(20:06):
I think that's a real place for those kind of
supplementary products that can give you not as good as
the fresh food, but at least you're taking the box
on that key nutrient that hopefully will help you know,
with VOWE motions more frequently and leave you less predisposed
to that, you know, I guess, you know conservation, which
leads to straining in that intricate link there with particularly
(20:27):
I guess people who.
Speaker 2 (20:27):
Don't move a lot as well.
Speaker 1 (20:29):
So yeah, they're in the pharmacy and they're affordable, and
there's certainly something you could add daily, if not twice daily,
to get a really good dose of fiber. If you
know you have a low appetite, or your husband doesn't
get fresh food or for whatever reason.
Speaker 2 (20:40):
I would certainly use products like that in that context.
Speaker 3 (20:43):
And you definitely want to stick with those more plant
based sobal types of natural fibers supplements versus things like laxatives.
You know, laxative would be kind of a last result
for me under the guidance of a doctor or a
gastra or a dietitian, because we do know that we
do not want to use things like laxatives long term.
They're not really for our bout the muscles long term.
So something like using cilium husk or meta muscle or
(21:05):
beni fiber can be quite safe longer term because it
is more of that natural type of fiber supplement versus
using something like you know, movercla relaxative, which we would
never really recommend unless you're under that really strict guidance
of say like a Gasho entrologist. But the difference between
meta muslin beni fiber is the main ingredient. So benny
fiber from memory is based on wheat dextrin and metamucule
(21:27):
is based on cilium husk, And if you look at
the bulk of the research around the constipation and the research,
it's really been found that cilium husk as an active
ingredient is very beneficial. So my preference is almost to
use meta mucile, but a lot of the times it's flavored,
so it's a very you know, it's using artificial sweetness.
It's very sweet. It's very overpowering. I like my clients
to have just the natural flavored one, but sometimes the
(21:50):
texture of it can be a little bit more coarse
than something like Benni fibers. So I do have some
clients who do prefer to use something like Benny fiber
because it does mix in very well. Or you know,
particularly when I used to work in the hospital, a
lot of elderly people used to put it into their
tea and coffee in it. It's almost like an invisible thing.
It mixes down quite well, whereas if you're using something
like pure silium husk, that's pretty hardcore. It is what
(22:13):
the research does show. It is one of the better
ones to use because it is backed by the research.
But it is very coarse, and it is a sober fiber,
so it absorbs the water, so it does have that
gel like consistency. If you put it into a smoothie
and leave that on the bench for a couple of minutes,
it will completely thicken up. So you need to kind
of put it into water, stir it immediately and get
it down, and it's not necessarily pleasant. It is something
(22:33):
that if you're a textural person, you probably will struggle
with something like pure silium husk, and you may be
better going with something like a metamucile or a beny fiber.
So just a couple of tips I've learnt from my
own clinic.
Speaker 2 (22:45):
My favorite spot on all Brand your Bolt.
Speaker 1 (22:48):
All brand all solve a lot of issues if you're happy,
and people say it's got sugar, but the benefits out
way the negatives when it comes to the fiber profile.
Speaker 2 (22:54):
So don't underestimate the power of a good bowl of
cereal in the morning. Orally Anne, Well, I'm excited.
Speaker 1 (23:00):
I was shopping and looking at foods for an Anti
Inflammatory trolley that I post on Thursdays, and Foods for
Information always does incredibly well, so I can only assume
from that that a lot of people have got inflammatory
conditions and they want food remedies. And I was looking
because I'd always recommended beetroot juice for people with high
blood pressure, and that's also increasingly hard to find, particularly
(23:21):
since COVID, and I looked in colds and Woolies and
bick Feds, which is a juice company that has a
range of different juices, are now stocking a couple of
amazing juices. There's one hundred percent pure cherry juice and
one hundred percent pure pomegranate juice.
Speaker 2 (23:37):
And the reason that our.
Speaker 1 (23:37):
Childs were wagging as dieticians is that we know that
these are two of the superfoods that are so high
in antioxidants. They are actually proven to clinically reduce inflammation
and pain associated with osteo and rheumatoid arthritis, and also
in some instances, cherry juice is given to athletes to
help promote sleep. So I thought, how fantastic, because not
(23:59):
only I'll use them medicinally with my clients, but they
got no added sugar. That's one hundred percent pomegranate or cherry,
which is a very expensive product, and they're actually not
that expensive.
Speaker 2 (24:09):
I think I looked, yes, say, there were six fifty
for the Lita.
Speaker 1 (24:12):
Bottle, which is not terribly expensive for something I think
will be quite powerful when it comes to reducing pain.
So Leanna and I frequently talk about not liking juice.
Now this is a very different context. We are not saying.
Speaker 2 (24:24):
Chug down a class of pure cherry juice because you
like it.
Speaker 1 (24:27):
We are saying that if you have osteoarthritis, rheumatoid arthritis,
in elevated CRP on your blood tests, conditions like multiple sclerosis,
where there's imflammation throughout the body, it is certainly worth adding.
I would give my clients just one hundred mil, which
translates to eleven grams of concentrated sugars, which isn't insignificant
(24:48):
that in this context as a medicinal remedy, I have
no issue with it.
Speaker 2 (24:51):
As we said.
Speaker 1 (24:52):
Before getting on the podcast, people have no issue downing
that much sugar and a couple of Rosa chocolate. So
in this purpose, I would use it once a day
with my clients. The meal about one hundred meal, which
means that lead a bottle will last just over a week,
and give it a good go because for anyone who
does struggle with those inflammatory conditions and the pain is real,
you will certainly notice the difference or not, and you
will know then if you are getting that therapeutic approach.
Speaker 2 (25:15):
So I'm just so thrilled.
Speaker 1 (25:16):
So yeah, there's one hundred percent pomegranate and cherry are
the two with evidence face for them.
Speaker 2 (25:21):
There's a few different ones.
Speaker 1 (25:22):
I actually think there's a blueberry one as well, but
they would be the first two. I would go to
pomegranate and cherry because specifically have been associated with strong
research outcomes with pro inflammatory conditions.
Speaker 3 (25:33):
And we loved it, didn't we When we were developing
our rest designed by dietitians Hoop Chocolate, we were trying
to find powdered tart cherry juice because we know that
there is some research out there that tart cherry helps
with sleep. So I think I agree with you in
terms of inflammatory type conditions. Autoimmune type conditions often have
an inflammatory base. But also I would be using that
if you suffered from sleep. Maybe not perhaps if you're
(25:55):
like a new mum, because I don't think much is
going to help when you're really going through those initial
newborn phases. You just got to you just got to
write it out and do the best you can. I
just don't think, you know, some tarch cherry juice is
going to help you if your babies waking up to
feed every two hours. But if you ask someone that
has perhaps an incredibly stressful job or you're just someone
who suffers from a bit of insomnial or you just
don't sleep well. Perhaps something like this cherry juice is
(26:17):
well worth a trial. And if you just pop it
into you know, Google and look at the research around tarch,
cherry juice and sleep, it'll give you an amount to
really aim for. I don't have that amount off the
top of my head, but I really did like it
as well, Susie. And like you said, it's got eleven
grams of sugar.
Speaker 1 (26:31):
Well it was ten cherries are clinically proven as well
to give that same so it's certainly in one hundred
meal you get that equivalence.
Speaker 3 (26:40):
And I agree with you, like eleven grams of sugar.
When you see it like that, people think, oh wow,
that's so much. But I cannot tell you the amount
of women that would smash half a block of chocolate
after dinner and not even think twice about it, but
freak out about eleven grams of sugar in a product
that will probably be doing you a lot of good
from an anti inflammatory or a sleep perspective. So I
think this is a great find. I really do like you,
(27:01):
I would use it more in that medicinal circumstances, and
I think from a cost perspective, it's really really affordable
because I think a cherries, particularly around Christmas time, getting
a box of cherries is like twenty plus dollars. So
getting a whole liter of juice for six dollars something
I think is a really reasonable price point because don't forget,
we don't want you drinking cupful after cupful. The serving
(27:24):
size recommended amount is one hundred meals. You're going to
get ten servings out of this juice for six dollars something,
And as long as you're not overdoing the serving size amount,
I think it can be a really helpful addition because
I think if you were to go and buy you know,
tart cherries in a capsule form or pomegranate, you know,
capsules or supplements, that would be far more expensive, I
(27:45):
would think than something like the pure juice extract as well.
So I like this. I think it's a great find,
and I'm not overly concerned about the amount of sugar.
I think that as part of a balanced start, I
think it can be a really great addition. Agreed, Agreed,
all right, and then moving on to our last listener,
question of the week, it is the best cookware to use.
So this is something I will admit I've been meaning
(28:07):
to do a little bit of research, more research around
because I do get quite a few questions from my
clients because you think, if you're on social media a lot,
you would have seen a lot of the what are
we going to call like inflammatory tiktoks out there saying
this pan is toxic or this brand of something is
toxic and if you cook with it, you're leaching chemicals,
And there's a lot of fear mongering when it goes,
(28:27):
you know, on social media around cookware. But from the
research that I've sort of done, I think that the
three best types of cookware are stainless steel, cast iron,
or carbon steel, and they're all considered quite low toxic
type cookwares. They all do well with sort of that
medium to higher type heat. I really don't think we
should be cooking at that really high extreme heat for
(28:50):
a number of reasons, because we do know that extremely
high heat, particularly on the open flames, if you're cooking
meat in protein, that may potentially lead to more cancer
properties developing in the types of meat. We also do
know that it can damage some of your cookway if
you're cooking at a really really high heat or temperature
as well. So I don't love cooking at a super
high heat, but I do think from the research that
(29:11):
I've done, this type of cookware is probably the ones
that I would be genuinely recommending. And that's what I've
got in my own kitchen is a stainless steel plan
and some cast iron plans as well, but probably, yeah,
they're probably my recommendations to start with. I'll pass away
to Susie to see if she's got any other recommendations.
Speaker 1 (29:29):
I think that you do need to be careful on
any pan, because what I think happens is that we
have pans for too long and they become unsealed, and
then you certainly will be leaching some of the chemicals
that we know can have.
Speaker 2 (29:40):
A toxic effect in the body long term.
Speaker 1 (29:42):
Myself, I tend to as you describe, cook on the
cook top with stainless steel or cast iron type pan.
But just another point I wanted to make on something
else I've been writing up, and this goes back to
when we first recorded the podcast and talked about microplastics.
Now it's estimated that we get about our gram of
microplastics in our bodies that is unable to be eliminated
(30:05):
each year, and it comes from a range of different things,
but one of the key waves we can reduce the
consumption of microplastics from our food is anything in plastic,
so heating rice and containers in the microwave or those
quick cook packs, or also frozen meals, because any frozen
or even fresh meal that you heat in the microwave,
(30:26):
that plastic in small amounts will be.
Speaker 2 (30:28):
Leaching into the food.
Speaker 1 (30:29):
So wherever you can, you're actually much better to take
it out of those containers and put it in your
own crockery and heat it in microwaves or on the stovetop.
Because absolutely we consume that we're not quite sure are
the implications, but there's hypothesis to suggest it goes. It
stores in our lung tissue, but also affects the microbiome
and also hormonal pathways and impacts fertility and reproduction. So
(30:51):
I think, in terms of just being mindful of that,
your best to invest in quite food cook wearing. If
it starts to crack with the seals, it's time to
change it. And to keep in mind I've said before
on the podcast that cooking on baking paper. I often
do that on a pan, but be mindful that if
it's got that plasticy film again, you're likely to be
getting some of those microplastics in. So make sure you
(31:13):
don't have a stewed paper as such. It's more of
a paper, not that plastic y one. But I think
I'm not sure where it comes from that. I've got
one at the moment.
Speaker 2 (31:19):
That's got like a wax seal, and I think, oh,
that's not going to be great. And then anything that
you heat in a plastic packet, just when you.
Speaker 1 (31:27):
Can take it out of that, because we certainly know
that's happening each regularly, and I even do it without
thinking sometimes with quick cook products. If you're a regular
rice consumer or frozen and fresh meals that you heat up,
you better if you can to take them out.
Speaker 3 (31:40):
Just make two quick points before we wrap up. I
had a client ask me the other day. She is
very busy, has a very high pressure corporate job, so
she does heavily rely on some of these reheait meals.
And she said to me, I remember you and Susie
talking about that. How do I get around not microwaving
it because it comes in plastic. I can't I can't
get it out of the plastic to put onto a
plate because it's completely it's like frozen into the plastic container.
(32:02):
And I said to her, just run it under boiling
water or turn the tap onto really hot water, like
thirty seconds, and it kind of releases the frozen seal
in that container and you can pop it out onto
a plate. So that's a really quick little tip for
our listeners at home. If you are relying on those
frozen meals quite often, as Susie said, we do not
want to be reheating them in the plastic packaging it
comes in. Just run it under hot water or soak
(32:23):
it in a bowl of sort of hot water for
thirty seconds and it'll release just enough for you to
be able to turn it over and pop it out
onto a plate, and then you can reheat that on
a proper plate if you want to, or pop it
out into a stove onto a pan and you can
reheit that over the stovetop in the pan if you're
not a fan of using the microwave. But like Susie said,
if you've got nonstick pans, I think waiting until they
(32:44):
crack is like absolutely the last stage that you want
to wait for. What I often say to my clients
is that if you've got one of those nonstick pants,
if they're no longer non stick, like, if you're finding
that you're cooking your chicken and it's starting to stick,
guess what. That nonstick coating has actually broken, and it's
time to get rid of that pan, and it's time
to invest in a new one. So if you are
(33:04):
somebody that cooks regularly and frequently, such as myself, I
tend to replace my pants roughly every six to nine months.
I know clients that I'm like, oh, I've had my
nonstick pan for three years.
Speaker 2 (33:15):
Cool.
Speaker 3 (33:15):
If you only cook like a couple of times a month,
then you're not a big cooker at home. It might
be okay, but the minute that you find that your
food is no longer like like, it's starting to stick,
you need to get rid of that pan. But honestly,
what I've been tending to do more so in the
last few years is really use stainless steels and use
a good you know, coating of olive oil or just
putting a little bit of water in the pan and
kind of steaming my protein or veggies rather than you know,
(33:38):
stir frying or saute in them. If I don't want
to use too much olive oil, Like when I was
more on that deficit from my postpart and phase, I
didn't want to be chucking countless olive oils into pants
because you know, it all adds up. So I would
sort of pour a little bit of water in and
pop the liddle and steam it a little bit more
versus using too much of the non stick pans. I'm
sort of gearing more towards my stainless steel and my
cast iron stuff versus using those non stick pans. But
(33:59):
I do have a lot of clients who still prefer
to use nonstick because they don't like to use a
ton of oil. But the minute it starts to stick,
it's almost too late. You need to get rid of
it immediately replace it with a new one. And like
I said, the life of that kind of nonstickpam is
roughly stix to twelve months. If you've had jaws over
twelve months, it's probably definitely time to get a new
one if you are using it frequently.
Speaker 1 (34:19):
Vice' all right, Well, that brings us to the end
of another Nutrition Couch episode. Please telling your friends about
it so we can continue to grow, and if you're
interested in our growing product range, check us out on
designed by Dietitians dot com and we'll see you next
Wednesday for our regular weekly drops.
Speaker 2 (34:35):
Have a great week, catch you next week.
Do you sometimes look in the mirror and don't recognize yourself?
Do you sometimes think how could I have got so
old so quickly?
Speaker 2 (00:08):
And then maybe you try and.
Speaker 1 (00:09):
Drink loads of water, add some collagen to your supplement regime,
and keep avoiding the sun, anything to help.
Speaker 2 (00:16):
The negative effects of aging.
Speaker 1 (00:18):
And on today's episode of The Nutrition Couch, we've got
some brand new research to show that there are two
key times in our lives when aging is accelerated, and
most importantly, we share the dietary changes to make now
to minimize these effects.
Speaker 2 (00:33):
I am Susiburrow and I'm Leanne Wood, and.
Speaker 1 (00:36):
Together we bring you The Nutrition Couch, the weekly podcast
that keeps you up to date on everything you need
to know in the world of nutrition as well as
aging or anti aging.
Speaker 2 (00:46):
Today we also have.
Speaker 1 (00:46):
Some new research on the link between constipation and heart disease.
We have found a brand new juice in the supermarket
that you may need to add to your regime, particularly
if you've got information.
Speaker 2 (00:58):
And our listener.
Speaker 1 (00:59):
Question is all about the best things or the best
cookware to use when you're cooking at home. So Leanne,
I am significantly older than you, which I'm frequently reminded
of when we come face to face and I see
the much larger amounts of collagen that still seem to
be present in your face, and I'll say to you,
your time is coming, because I clearly remember about two
(01:23):
or three years ago, I looked in the mirror one
day and I thought, what has happened to my face?
Speaker 2 (01:28):
Half of it seems to have fallen off. And this
research that we've just.
Speaker 1 (01:32):
Come across, which was international research published a few weeks ago, has.
Speaker 2 (01:36):
Really explained that. To me, what may be going on.
Speaker 1 (01:39):
Is that researchers and sort of pure scientific researchers have
identified that there are two key periods in our lives
when they've analyzed the lifestyle and diets and bloods and
hormones of people across the lifespan.
Speaker 2 (01:53):
And I'll go through the research at in the moment,
two pertinent.
Speaker 1 (01:57):
Time periods were basically, age is rapidly accelerated, so it's
not a gradual process.
Speaker 2 (02:04):
What they seem is that the body has two kinds.
Speaker 1 (02:06):
Of clocks that tick off, and all of a sudden,
a lot of those molecules and hormones and things change,
and that really can affect the way we look the
way our body composition is the way we feel.
Speaker 2 (02:18):
Our energy levels.
Speaker 1 (02:19):
And I just thought, how fantastic because at such specific
times and very relevant for our listeners, because even if
you are thirty five or whether you're sixty five, it
will have some take home points in terms of changes
to make now to preempt that time and be basically
on top of aging. Because, as we've spoken about many times,
ideally these populations of women, and we primarily talk to
(02:41):
women in our work, will live really long lives, you know,
ideally eighty ninety one hundred, and so if you're thinking
that you're aging at forty or sixty, obviously you want
to do what you can to minimize the negative effects
of aging, whether it's weight gain which can inhibit movement,
joint pain, damage to our bones, loss of muscle, tis issue.
So I think in terms of aging, well, it's really
(03:04):
interesting times. And I have to also say, whenever you
go to a Dietitian conference, I often think to myself,
of these women age, well, you know, because you get
in a Dietitian conference, you might get you know, five
hundred six hundred women of all different ages. You know,
you get twenty year olds and then you get dietitians
who are still sixty seventy even older, and I always
(03:25):
sort of think to myself, but they look good, and
there's no doubt in my mind they look good because
they've always had a diet generally that is extremely high
in vegetable It is probably much higher than the average.
Speaker 2 (03:34):
Population, as well as a good diet in general.
Speaker 1 (03:36):
So that always reminds me that, you know, one of
the things is those daily food choices.
Speaker 2 (03:41):
Let me go through this references because it's really interesting.
Speaker 1 (03:44):
It was a study of a large group of people
and it was published in the journal Nature Aging, and
it had a look at one hundred and eight volunteers
who had to look at their blood and still samples,
oral and nasal swabs for over seven year period, and
it was looking at one hundred and thirty five thousand
different molecules, so the proteins, the DNAs, the microbes in
(04:07):
our ghash. And they found there were two key periods
with all these changes across that data set where a
lot of these pro inflammatory markers spike.
Speaker 2 (04:18):
So the first was the mid forties.
Speaker 1 (04:20):
Now, of course the women listening are thinking, oh, well,
that's the menopausal changes reducing estrogen over time losing the
protective effect. But they also found that in men as well,
so it wasn't just women, it was men. Mid forties
were where we saw a distinct change, and.
Speaker 2 (04:35):
Also around sixty.
Speaker 1 (04:38):
So when it comes to age related to generation, so
things like neurodeclient, Alzheimer's disease, heart disease respectors. Yes, some
hormones are involved, which links to perimenopause and mid forties.
That's certainly across the board for all of us. It's
relevant in terms of pro inflammatory markers and the body
sort of starts and I think probably because you know
that's generally where reproduction is for a while of people,
(05:01):
and for some other reason around sixty again, it all
seems to kick off. So it doesn't help us in
a sense. We can't change that. It's not like eating
you know, three cups of vegetables a day is going
to delay it by three years.
Speaker 2 (05:13):
We don't have that kind of data.
Speaker 1 (05:15):
But what it does tell us is that it's much
better to be prepared for those changes and pre empt
them then wait until you're fifty in of gain ten
or twenty kilos and think, oh no, it's time to
make some changes. So for me, the key sort of
take home points from that knowing that these are the
times that you will notice distinct changes in your body.
You will notice that your metabolism is not as good
(05:36):
as it used to be. You don't metabolize fats as efficiently,
you don't metabolize alcohol and caffeine as efficiently. That was
also findings of this study is to be on top
of those changes. So the first take home message from
that for me is for all of us men and women,
you've got to keep an eye on that waste measurement.
And that was just reiterated to me with a client
(05:56):
yesterday who has lost a lot of weight. She's only
needs small clients. She's lost already, said and kilos her
waists dropped from I think eighty nine centimeters to eighty one,
but it is still on the high side for her.
And I think if we as we move through those years,
you know, maybe you finish having your kids, you sort
of back on track with your own health and fitness
after you get through it looking after little kids, it's
(06:18):
like you want to be paying attention that you're not
getting that creep because it's so much easier to prevent
it than to try and get it off when it's
there with those hormone changes. So as soon as you
hit your forties and certainly moving towards the mid forties,
don't think to yourself, oh my mom didn't go through
menopause till she was fifty five, I'm okay, Or my
weight hasn't changed, be onto it very early. It's also
(06:38):
the time to definitely incorporate a structured resistance program in
your regime.
Speaker 2 (06:44):
Now.
Speaker 1 (06:45):
I'm not saying you need to go to the gym
three times a week in the heavyweights. I'm saying that
if you regularly just walk, start to integrate some form
of resistance training, whether it's wearing a vest with weights
when you walk, whether it's seeing a personal trainer once
a week, whether it's doing sort of specific training at
a gym, whether it's buying a video of pump and
doing it at home, even.
Speaker 2 (07:06):
Just once a week.
Speaker 1 (07:07):
You're going to get that benefit and your body in
terms of protecting muscle mass loss, which is probably the
biggest reason we shore it see a shift in metabolism.
And the third key area that I think we all
can benefit from, and probably that thing that the dieticians
do naturally, you've got to really focus on those key
nutrients that we know protect the body cells from damage,
(07:29):
because it's a damaging, aging cell that will make your
physical appearance worse more quickly. It's you're not getting a
good enough, good quality protein and if you're not getting
enough of those high antioxidants foods and living a stressful life.
So I'm not talking about having veggies at night. I'm
talking about having.
Speaker 2 (07:46):
Two to three serves of leafy greens every single day.
Speaker 1 (07:49):
I'm talking about having, you know, the recommended or Mediterranean
style seven to ten serves of brightly colored fresh fruits
and vegetables every single day.
Speaker 2 (07:57):
And that is what health professionals do.
Speaker 1 (07:58):
Above and beyond, that is what we very proactively teach
our clients to be doing because we know that is
the foundation. And so often then we want to grab
a pill, we want to grab a supplement, we want
to start Oh we're going to start the college, and
now it's too late to start the college. And you've
got to start it early so that you prevent the
losses happening. And that's where that platform diet is so
(08:19):
so important. So it's making sure every single day you're
getting those nutrients because that is when you will will
slow down that process. It's too late once you're reacting
in your mid forties. You've got to do it earlier.
Speaker 3 (08:31):
And I thought it was a really interesting study as
well because it did sort of tell us what we
know and anecdotally what clients say to us. Like I
work with a lot of clients we're sort of in
that mid thirties to mid forty age group, and they
often say to me, you know, I've come to you
to help you lose little bit of weight because what
I used to do in my twenties it doesn't work anymore.
And how many times as dieticians do we hear that
what I used to do when I was younger doesn't
(08:52):
work anymore. And sure, hormones absolutely play a key part
in this. But what this data set and you mentioned before,
Susie showed which is really interesting, was that these similar
shifts are happening in men in their mid forties too.
So certainly women at are a bigger disadvantage because we
have the influence of hormones. A lot of women are
starting those PERI years in their early forties as well,
(09:13):
but we also have some of these effects of just
general aging as well. And we also know that the
research shows that past the age of forty, muscle mass
tends to drop off by that one to two percent.
Speaker 2 (09:24):
Of a year.
Speaker 3 (09:25):
So it's really that key. If you don't use it,
you're going to lose it. So resistance training, weight based training,
and if you don't love getting into the gym or
doing something yourself at home. My mum, Sophie shout out
to Sophie. She off and listens to the podcast. Who
is a very very healthy human. She plays squash three
or four times a week and that can be a
form of I guess resistance based training because you're hitting
(09:45):
that little black rubber ball so hard, and she's got
some really good little muscles. She's only a tiny human,
but you know she does the little things and she's
got some little arm weights that she does at home,
and she understands all of these, you know, important things
that she needs to be doing. You know she's well
past so forties, but these key messages they start early.
Don't wait, like Susie said, until you're in your fifties
or in your sixties and you think, oh, what should
(10:07):
I be doing? It's the key time to really be
focusing on our health and on things like anti aging,
anti inflammatory style diets, the correct type of training where
so many of my ladies are like, oh, I'm getting
some extra steps in and I do my pilates, and
I'm like, that's amazing, But we need to get you
lifting a little bit of heavier weight to not only
build that muscle mass, but just to preserve it as
(10:29):
an absolute baseline as well. And then what I thought
was really interesting about this study as well. Susie mentioned
it was published in the journal of Nature Aging. If
anybody's interested in looking up the full research past the
age of sixty, what we sort of thought, well, I
guess what I've always thought as a dietitian was that
some of these more age related diseases such as Alzheimer's,
such as cudiovascular disease, a lot of these chronic diseases
(10:51):
sometimes as well, have this kind of slow incremental kind
of increase over time. But what this study really showed
was that once you hit about sixty, it's not this
slow incremental increase for a decade. There's really this quite
steep uptick of increases in diseases such as Alzheimer's and
such as cardiovascular disease. After the age of sixty, this
(11:13):
really steep uptick. So that's again really important things. There
are quite a few, you know, supplements and nutrition and
lifestyle things that you could be doing to help with
things such as cardiovascular disease and Alzheimer's disease. But don't
start it when you're sixty, because that's when the risk increases.
Really try to get onto it earlier so that it's
like a habit, it's a routine, it's really something that
(11:34):
you kind of do day in and day out. So
by the time you do here, you sixties, it's just
something that's ingrained in you and you're doing all of
the positive lifestyle and nutrition shifts that we want you
to be doing at that stage in your life as well.
So just another really interesting way to think about nutrition
and aging. And for some people. I always talk to
my clients about finding a deeper purpose or a deeper why.
(11:55):
It's all well and good to want to lose weight,
but you have to have a really deep purpose because
a lot of clients will say, oh, I'd like to
lose ten killers, but it's like why it's oh to
you know, to fit back into my clothes, and that's
all well and good for short term motivation, but if
you really want to keep that weight off long term,
you need to create the lifestyle habits that will allow
you to not only lose the weight, but to maintain
(12:17):
it long term and having a really deeper while purpose
that's linked to more health or you know, decreased risk
of diseases. I feel like it's a really strong motivator
long term. So I'm always really keen to get my
clients to not only think about the esthetic goals, if
that's what they're chasing, but also the more health related
goals and how they might age and how they want
to look like, you know, when they retire, or how
(12:39):
they want to feel how their body wants to move
by the time they spend their entire life working and
they get to, you know, mid sixties and they want
to retire, how do you want to retire. Do you
want to body that sort of you know, pre diabetic
hobbling around on a walking stick with bad back and
bad knees, or do you want a body that's able
to chase around after grandkids, enjoy the cruises around the
world and hike up amountain in Switzerland is that how
(13:01):
you want your body to perform? So think about you know,
nutrition and health and these healthy lifestyle habits we're doing now.
Think about that when you you know, might want to
retire later, or you're in your seventies and you're in
your eighties, do you want a full time care of
going around you know, the supermarket on you WHEELI wooker
or do you want to be like some of these
eighty nine year olds I see who are completely still
(13:21):
independent and you know, doing all the things and carrying
their own shopping bag. So we can choose what we
do now as foundation of good health and habits to
set us up for some healthier aging long term as well.
So just a really really cool research study. So good fine, sus.
Speaker 2 (13:36):
Yeah, I loved it. I thought it was great.
Speaker 1 (13:38):
And as I said, don't wait until you know you
look in the mirror and the face is falling off.
Speaker 2 (13:42):
Get in about forty two and you'll be on the
right track. So we'll observerly and space over next few
years and see if she manages to keep things up
a bit more.
Speaker 1 (13:48):
Particularly when she's having her daily collagen from our glow
Hop chocolate.
Speaker 3 (13:51):
Range Yes with added vitamin Z and co and Zone
K ten, I might add, and then the next study
that we thought we're all full of the studies. This
week up we take a little closer look about is
constipation and heart disease. And certainly, you know, I'm sure
we've got a lot of Elvis fans listening to the
potty today. And if you put in the terms constipation
(14:12):
and heart attack into Google, clearly Elvis Presley's name crops up,
because rumor has it that's how he does. He was
straining incredibly hard on the toilet for an incredibly long time,
trying to get out a very hard poop and that
led to his fatal heart attack. I'm sure have you
never heard that?
Speaker 2 (14:28):
What?
Speaker 3 (14:29):
Wow, Susie, just go Google like Elvis Presley death. Yeah.
Speaker 2 (14:33):
Yeah.
Speaker 3 (14:34):
Apparently he did not have a very good diet, and
also I think there's quite a few other lifestyle things
that he liked to indulge in, very illicit things, and
I don't think that that helped. But the rumor has
it that he passed away because he was straining to
get out a very large bowel motion and the toilet
and he had a heart attack and that's where his
doctor found him. Was on the toilet. I can't believe
(14:54):
you've never heard of that.
Speaker 2 (14:55):
I've never heard that, but it does.
Speaker 1 (14:57):
You know, I've had other or people i've known who
had one had a stroke and he said it was
on the bathroom, on the toilet. So yes, anecdotally, it
has crossed my bath before.
Speaker 2 (15:08):
Yeah.
Speaker 3 (15:08):
Wow, Well no, I can't believe you've never heard of that.
I'm shocked. But anyway, this research study was really looking
at that link, like did constipation have an increase link
four risk of heart attacks? So it was a really
huge subset of people. So it was an Australian study.
It involved over half a million people, which is almost
unheard of, Like that's a huge population of people that
(15:29):
they're looking for. So five hundred and forty thousand people. Now,
these people in the research study were all over sixty
and they were all in hospital. So these are all
in patients admitted to hospital for a different range of conditions,
not just a heart attack, not just constipation, a whole
range of conditions. But what they did is they looked
at these five hundred and forty thousand people and they
looked at the conditions that they were in hospital for,
(15:52):
and they really compared their risk of heart attacks due
to their background with constipation, but also other condition They
looked at high blood pressure, they looked at strokes, and
they looked at a couple of other conditions as well,
and what they found that there was this increased risk
of heart attacks and strokes if you were constipated. Now,
it's not enough to kind of infer that to general
(16:14):
healthy adults, because these were sick people, they were in hospital,
and they were over sixty. But I do think that
it's just an interesting study because, as we know as dietitians,
people who do tend to and I'm definitely generalizing here,
but people who do tend to have constipation, higher blood pressure,
backgrounds of heart attacks and strokes do tend to have
poorer quality diets. So to me, that would make sense
(16:37):
that there's a link all sort of like an association
there anyway. But obviously they can't really put that total
link together because they were doing more of observational study
and they were saying that the link exists, but they
can't say one causes the other. So we certainly can't
say that having constipation will will give you a heart
attacker will give you a stroke. But there was certainly
(16:58):
a higher association between this group of people. And then
there was also another large Danish study that looked at
close to a million people and again they were either
in hospital as an inpatient or they were admitted to
an hospital outpatient clinic, so they'd finished their inpatient's stay
and they'd gone for follow up in an outpatient clinic
with a doctor or another you know, potentially allied health
(17:19):
specialty or a nurse, and they found that those people
as well who had a background of constipation also had
an increased risk of a heart attack and of a stroke. So,
I guess two studies with a huge subgroup of people
in both studies really clearly showing that that link there
does exist. But the relationship between constipation and an increased
risk for heart attacks and strokes is not, I guess
(17:42):
fully transferable to the healthy people outside of hospital. So
it's something to be aware of, particularly if you have had,
you know, admissions to hospital for things such as constipation,
for things such as high blood pressure. Potentially you've got
you know, a risk of sort of strokes in your family,
or you yourself have had a stroke a t I
think it's probably just something to be aware of as well.
(18:03):
And also the studies didn't confound for factors such as
utilizing drugs, so you know, if people had high blood pressure,
were you know, were they on different types of drugs
or not. That wasn't sort of gone through in the
research either, So not like a really clear cut research paper,
but just really showing that association, which I think it
would have been interesting if they then went through people's
(18:23):
you know, height, weight, BMI and dies. But obviously they
didn't break that down any further, but they did sort
of show that there was a link or an association there,
which I think as dietitians we would assume that. But
always good to sort of have these studies, particularly with
large amounts of people, to kind of you know, say
that what we know that link sort of still trends through.
Speaker 1 (18:45):
Yeah, we know physiologically it makes sense, there's strong data,
but I think in terms of practical strategies, because whilst
if you have a diet pactic full of fresh fruiting
veggies and whole grains, when you have a dense grain
bread or you have cereal every day, you probably can
tick the box on die fiber. But when it comes
to men in particular or if you're what a sensitive
tummy and don't eat a lot of salad or beg
(19:07):
or you don't love it, you might not eat.
Speaker 2 (19:09):
Much cereal or bread.
Speaker 1 (19:10):
You're probably a lot lower than the thirty grams have
recommended fiber daily for optimal health when it comes to
digestion and some of these disease risks.
Speaker 2 (19:18):
So I think that there's a real role.
Speaker 1 (19:20):
And I was reminded of this with a friend recently
who said she'd use them quite aggressively when she was losing.
Speaker 2 (19:25):
Weight and not eating a lot.
Speaker 1 (19:27):
Is the fiber sachets you get from the pharmacy, so
that Meta Mucil have got one, Benny Fiber have got one,
and it's something you can add.
Speaker 2 (19:34):
Can you add them to hot drinks? I'm not sure. No.
Speaker 3 (19:36):
The consistency not Madame Mucil. That's a little grainy at
Benny Fiber, I think is supposed to be more like invisible.
You can definitely stirred it and it's a little bit
better and.
Speaker 2 (19:43):
You can add it to suit. Yeah.
Speaker 1 (19:45):
Yeah, I think the people who are a vulnerable or
prone to constipation, that can be as simple. You've got
a long, large bough, all different reasons. I think that's
a worthwhile investment. You know, you can get them from
the pharmacy. You know that each day you add that,
you get a nice dose. It's usually soluble fiber. I
think in those mixed and it's just a daily routine.
You might have a shake each morning, you could add
that in and just part of that daily ritual. So
(20:06):
I think that's a real place for those kind of
supplementary products that can give you not as good as
the fresh food, but at least you're taking the box
on that key nutrient that hopefully will help you know,
with VOWE motions more frequently and leave you less predisposed
to that, you know, I guess, you know conservation, which
leads to straining in that intricate link there with particularly
(20:27):
I guess people who.
Speaker 2 (20:27):
Don't move a lot as well.
Speaker 1 (20:29):
So yeah, they're in the pharmacy and they're affordable, and
there's certainly something you could add daily, if not twice daily,
to get a really good dose of fiber. If you
know you have a low appetite, or your husband doesn't
get fresh food or for whatever reason.
Speaker 2 (20:40):
I would certainly use products like that in that context.
Speaker 3 (20:43):
And you definitely want to stick with those more plant
based sobal types of natural fibers supplements versus things like laxatives.
You know, laxative would be kind of a last result
for me under the guidance of a doctor or a
gastra or a dietitian, because we do know that we
do not want to use things like laxatives long term.
They're not really for our bout the muscles long term.
So something like using cilium husk or meta muscle or
(21:05):
beni fiber can be quite safe longer term because it
is more of that natural type of fiber supplement versus
using something like you know, movercla relaxative, which we would
never really recommend unless you're under that really strict guidance
of say like a Gasho entrologist. But the difference between
meta muslin beni fiber is the main ingredient. So benny
fiber from memory is based on wheat dextrin and metamucule
(21:27):
is based on cilium husk, And if you look at
the bulk of the research around the constipation and the research,
it's really been found that cilium husk as an active
ingredient is very beneficial. So my preference is almost to
use meta mucile, but a lot of the times it's flavored,
so it's a very you know, it's using artificial sweetness.
It's very sweet. It's very overpowering. I like my clients
to have just the natural flavored one, but sometimes the
(21:50):
texture of it can be a little bit more coarse
than something like Benni fibers. So I do have some
clients who do prefer to use something like Benny fiber
because it does mix in very well. Or you know,
particularly when I used to work in the hospital, a
lot of elderly people used to put it into their
tea and coffee in it. It's almost like an invisible thing.
It mixes down quite well, whereas if you're using something
like pure silium husk, that's pretty hardcore. It is what
(22:13):
the research does show. It is one of the better
ones to use because it is backed by the research.
But it is very coarse, and it is a sober fiber,
so it absorbs the water, so it does have that
gel like consistency. If you put it into a smoothie
and leave that on the bench for a couple of minutes,
it will completely thicken up. So you need to kind
of put it into water, stir it immediately and get
it down, and it's not necessarily pleasant. It is something
(22:33):
that if you're a textural person, you probably will struggle
with something like pure silium husk, and you may be
better going with something like a metamucile or a beny fiber.
So just a couple of tips I've learnt from my
own clinic.
Speaker 2 (22:45):
My favorite spot on all Brand your Bolt.
Speaker 1 (22:48):
All brand all solve a lot of issues if you're happy,
and people say it's got sugar, but the benefits out
way the negatives when it comes to the fiber profile.
Speaker 2 (22:54):
So don't underestimate the power of a good bowl of
cereal in the morning. Orally Anne, Well, I'm excited.
Speaker 1 (23:00):
I was shopping and looking at foods for an Anti
Inflammatory trolley that I post on Thursdays, and Foods for
Information always does incredibly well, so I can only assume
from that that a lot of people have got inflammatory
conditions and they want food remedies. And I was looking
because I'd always recommended beetroot juice for people with high
blood pressure, and that's also increasingly hard to find, particularly
(23:21):
since COVID, and I looked in colds and Woolies and
bick Feds, which is a juice company that has a
range of different juices, are now stocking a couple of
amazing juices. There's one hundred percent pure cherry juice and
one hundred percent pure pomegranate juice.
Speaker 2 (23:37):
And the reason that our.
Speaker 1 (23:37):
Childs were wagging as dieticians is that we know that
these are two of the superfoods that are so high
in antioxidants. They are actually proven to clinically reduce inflammation
and pain associated with osteo and rheumatoid arthritis, and also
in some instances, cherry juice is given to athletes to
help promote sleep. So I thought, how fantastic, because not
(23:59):
only I'll use them medicinally with my clients, but they
got no added sugar. That's one hundred percent pomegranate or cherry,
which is a very expensive product, and they're actually not
that expensive.
Speaker 2 (24:09):
I think I looked, yes, say, there were six fifty
for the Lita.
Speaker 1 (24:12):
Bottle, which is not terribly expensive for something I think
will be quite powerful when it comes to reducing pain.
So Leanna and I frequently talk about not liking juice.
Now this is a very different context. We are not saying.
Speaker 2 (24:24):
Chug down a class of pure cherry juice because you
like it.
Speaker 1 (24:27):
We are saying that if you have osteoarthritis, rheumatoid arthritis,
in elevated CRP on your blood tests, conditions like multiple sclerosis,
where there's imflammation throughout the body, it is certainly worth adding.
I would give my clients just one hundred mil, which
translates to eleven grams of concentrated sugars, which isn't insignificant
(24:48):
that in this context as a medicinal remedy, I have
no issue with it.
Speaker 2 (24:51):
As we said.
Speaker 1 (24:52):
Before getting on the podcast, people have no issue downing
that much sugar and a couple of Rosa chocolate. So
in this purpose, I would use it once a day
with my clients. The meal about one hundred meal, which
means that lead a bottle will last just over a week,
and give it a good go because for anyone who
does struggle with those inflammatory conditions and the pain is real,
you will certainly notice the difference or not, and you
will know then if you are getting that therapeutic approach.
Speaker 2 (25:15):
So I'm just so thrilled.
Speaker 1 (25:16):
So yeah, there's one hundred percent pomegranate and cherry are
the two with evidence face for them.
Speaker 2 (25:21):
There's a few different ones.
Speaker 1 (25:22):
I actually think there's a blueberry one as well, but
they would be the first two. I would go to
pomegranate and cherry because specifically have been associated with strong
research outcomes with pro inflammatory conditions.
Speaker 3 (25:33):
And we loved it, didn't we When we were developing
our rest designed by dietitians Hoop Chocolate, we were trying
to find powdered tart cherry juice because we know that
there is some research out there that tart cherry helps
with sleep. So I think I agree with you in
terms of inflammatory type conditions. Autoimmune type conditions often have
an inflammatory base. But also I would be using that
if you suffered from sleep. Maybe not perhaps if you're
(25:55):
like a new mum, because I don't think much is
going to help when you're really going through those initial
newborn phases. You just got to you just got to
write it out and do the best you can. I
just don't think, you know, some tarch cherry juice is
going to help you if your babies waking up to
feed every two hours. But if you ask someone that
has perhaps an incredibly stressful job or you're just someone
who suffers from a bit of insomnial or you just
don't sleep well. Perhaps something like this cherry juice is
(26:17):
well worth a trial. And if you just pop it
into you know, Google and look at the research around tarch,
cherry juice and sleep, it'll give you an amount to
really aim for. I don't have that amount off the
top of my head, but I really did like it
as well, Susie. And like you said, it's got eleven
grams of sugar.
Speaker 1 (26:31):
Well it was ten cherries are clinically proven as well
to give that same so it's certainly in one hundred
meal you get that equivalence.
Speaker 3 (26:40):
And I agree with you, like eleven grams of sugar.
When you see it like that, people think, oh wow,
that's so much. But I cannot tell you the amount
of women that would smash half a block of chocolate
after dinner and not even think twice about it, but
freak out about eleven grams of sugar in a product
that will probably be doing you a lot of good
from an anti inflammatory or a sleep perspective. So I
think this is a great find. I really do like you,
(27:01):
I would use it more in that medicinal circumstances, and
I think from a cost perspective, it's really really affordable
because I think a cherries, particularly around Christmas time, getting
a box of cherries is like twenty plus dollars. So
getting a whole liter of juice for six dollars something
I think is a really reasonable price point because don't forget,
we don't want you drinking cupful after cupful. The serving
(27:24):
size recommended amount is one hundred meals. You're going to
get ten servings out of this juice for six dollars something,
And as long as you're not overdoing the serving size amount,
I think it can be a really helpful addition because
I think if you were to go and buy you know,
tart cherries in a capsule form or pomegranate, you know,
capsules or supplements, that would be far more expensive, I
(27:45):
would think than something like the pure juice extract as well.
So I like this. I think it's a great find,
and I'm not overly concerned about the amount of sugar.
I think that as part of a balanced start, I
think it can be a really great addition. Agreed, Agreed,
all right, and then moving on to our last listener,
question of the week, it is the best cookware to use.
So this is something I will admit I've been meaning
(28:07):
to do a little bit of research, more research around
because I do get quite a few questions from my
clients because you think, if you're on social media a lot,
you would have seen a lot of the what are
we going to call like inflammatory tiktoks out there saying
this pan is toxic or this brand of something is
toxic and if you cook with it, you're leaching chemicals,
And there's a lot of fear mongering when it goes,
(28:27):
you know, on social media around cookware. But from the
research that I've sort of done, I think that the
three best types of cookware are stainless steel, cast iron,
or carbon steel, and they're all considered quite low toxic
type cookwares. They all do well with sort of that
medium to higher type heat. I really don't think we
should be cooking at that really high extreme heat for
(28:50):
a number of reasons, because we do know that extremely
high heat, particularly on the open flames, if you're cooking
meat in protein, that may potentially lead to more cancer
properties developing in the types of meat. We also do
know that it can damage some of your cookway if
you're cooking at a really really high heat or temperature
as well. So I don't love cooking at a super
high heat, but I do think from the research that
(29:11):
I've done, this type of cookware is probably the ones
that I would be genuinely recommending. And that's what I've
got in my own kitchen is a stainless steel plan
and some cast iron plans as well, but probably, yeah,
they're probably my recommendations to start with. I'll pass away
to Susie to see if she's got any other recommendations.
Speaker 1 (29:29):
I think that you do need to be careful on
any pan, because what I think happens is that we
have pans for too long and they become unsealed, and
then you certainly will be leaching some of the chemicals
that we know can have.
Speaker 2 (29:40):
A toxic effect in the body long term.
Speaker 1 (29:42):
Myself, I tend to as you describe, cook on the
cook top with stainless steel or cast iron type pan.
But just another point I wanted to make on something
else I've been writing up, and this goes back to
when we first recorded the podcast and talked about microplastics.
Now it's estimated that we get about our gram of
microplastics in our bodies that is unable to be eliminated
(30:05):
each year, and it comes from a range of different things,
but one of the key waves we can reduce the
consumption of microplastics from our food is anything in plastic,
so heating rice and containers in the microwave or those
quick cook packs, or also frozen meals, because any frozen
or even fresh meal that you heat in the microwave,
(30:26):
that plastic in small amounts will be.
Speaker 2 (30:28):
Leaching into the food.
Speaker 1 (30:29):
So wherever you can, you're actually much better to take
it out of those containers and put it in your
own crockery and heat it in microwaves or on the stovetop.
Because absolutely we consume that we're not quite sure are
the implications, but there's hypothesis to suggest it goes. It
stores in our lung tissue, but also affects the microbiome
and also hormonal pathways and impacts fertility and reproduction. So
(30:51):
I think, in terms of just being mindful of that,
your best to invest in quite food cook wearing. If
it starts to crack with the seals, it's time to
change it. And to keep in mind I've said before
on the podcast that cooking on baking paper. I often
do that on a pan, but be mindful that if
it's got that plasticy film again, you're likely to be
getting some of those microplastics in. So make sure you
(31:13):
don't have a stewed paper as such. It's more of
a paper, not that plastic y one. But I think
I'm not sure where it comes from that. I've got
one at the moment.
Speaker 2 (31:19):
That's got like a wax seal, and I think, oh,
that's not going to be great. And then anything that
you heat in a plastic packet, just when you.
Speaker 1 (31:27):
Can take it out of that, because we certainly know
that's happening each regularly, and I even do it without
thinking sometimes with quick cook products. If you're a regular
rice consumer or frozen and fresh meals that you heat up,
you better if you can to take them out.
Speaker 3 (31:40):
Just make two quick points before we wrap up. I
had a client ask me the other day. She is
very busy, has a very high pressure corporate job, so
she does heavily rely on some of these reheait meals.
And she said to me, I remember you and Susie
talking about that. How do I get around not microwaving
it because it comes in plastic. I can't I can't
get it out of the plastic to put onto a
plate because it's completely it's like frozen into the plastic container.
(32:02):
And I said to her, just run it under boiling
water or turn the tap onto really hot water, like
thirty seconds, and it kind of releases the frozen seal
in that container and you can pop it out onto
a plate. So that's a really quick little tip for
our listeners at home. If you are relying on those
frozen meals quite often, as Susie said, we do not
want to be reheating them in the plastic packaging it
comes in. Just run it under hot water or soak
(32:23):
it in a bowl of sort of hot water for
thirty seconds and it'll release just enough for you to
be able to turn it over and pop it out
onto a plate, and then you can reheat that on
a proper plate if you want to, or pop it
out into a stove onto a pan and you can
reheit that over the stovetop in the pan if you're
not a fan of using the microwave. But like Susie said,
if you've got nonstick pans, I think waiting until they
(32:44):
crack is like absolutely the last stage that you want
to wait for. What I often say to my clients
is that if you've got one of those nonstick pants,
if they're no longer non stick, like, if you're finding
that you're cooking your chicken and it's starting to stick,
guess what. That nonstick coating has actually broken, and it's
time to get rid of that pan, and it's time
to invest in a new one. So if you are
(33:04):
somebody that cooks regularly and frequently, such as myself, I
tend to replace my pants roughly every six to nine months.
I know clients that I'm like, oh, I've had my
nonstick pan for three years.
Speaker 2 (33:15):
Cool.
Speaker 3 (33:15):
If you only cook like a couple of times a month,
then you're not a big cooker at home. It might
be okay, but the minute that you find that your
food is no longer like like, it's starting to stick,
you need to get rid of that pan. But honestly,
what I've been tending to do more so in the
last few years is really use stainless steels and use
a good you know, coating of olive oil or just
putting a little bit of water in the pan and
kind of steaming my protein or veggies rather than you know,
(33:38):
stir frying or saute in them. If I don't want
to use too much olive oil, Like when I was
more on that deficit from my postpart and phase, I
didn't want to be chucking countless olive oils into pants
because you know, it all adds up. So I would
sort of pour a little bit of water in and
pop the liddle and steam it a little bit more
versus using too much of the non stick pans. I'm
sort of gearing more towards my stainless steel and my
cast iron stuff versus using those non stick pans. But
(33:59):
I do have a lot of clients who still prefer
to use nonstick because they don't like to use a
ton of oil. But the minute it starts to stick,
it's almost too late. You need to get rid of
it immediately replace it with a new one. And like
I said, the life of that kind of nonstickpam is
roughly stix to twelve months. If you've had jaws over
twelve months, it's probably definitely time to get a new
one if you are using it frequently.
Speaker 1 (34:19):
Vice' all right, Well, that brings us to the end
of another Nutrition Couch episode. Please telling your friends about
it so we can continue to grow, and if you're
interested in our growing product range, check us out on
designed by Dietitians dot com and we'll see you next
Wednesday for our regular weekly drops.
Speaker 2 (34:35):
Have a great week, catch you next week.
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If you eat, sleep, and breathe true crime, TRUE CRIME TONIGHT is serving up your nightly fix. Five nights a week, KT STUDIOS & iHEART RADIO invite listeners to pull up a seat for an unfiltered look at the biggest cases making headlines, celebrity scandals, and the trials everyone is watching. With a mix of expert analysis, hot takes, and listener call-ins, TRUE CRIME TONIGHT goes beyond the headlines to uncover the twists, turns, and unanswered questions that keep us all obsessed—because, at TRUE CRIME TONIGHT, there’s a seat for everyone. Whether breaking down crime scene forensics, scrutinizing serial killers, or debating the most binge-worthy true crime docs, True Crime Tonight is the fresh, fast-paced, and slightly addictive home for true crime lovers.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
The Clay Travis and Buck Sexton Show
The Clay Travis and Buck Sexton Show. Clay Travis and Buck Sexton tackle the biggest stories in news, politics and current events with intelligence and humor. From the border crisis, to the madness of cancel culture and far-left missteps, Clay and Buck guide listeners through the latest headlines and hot topics with fun and entertaining conversations and opinions.