Did you know, that an adult human body is ~60% water! Keeping hydrated is important to maintain good health, this includes the prevention of constipation, cramp, and dry skin and for our kidney’s health. Water also has many functions, including transporting nutrients in our blood and removing waste products from our bodies. The first signs of dehydration may be a dry mouth and feeling thirsty — it is important to listen to our body’s signals! The thing is, when you drink, this triggers your body to stop feeling thirsty until it recalibrates. Therefore, you may find you’re thirsty, you drink which satisfies your need, but then quite soon later you feel thirsty again — it is important to listen to this! The colour of our wee is really the best indicator of our hydration levels; if you are drinking enough, it should be a straw or pale-yellow colour. If it is dark and concentrated, this suggests you are dehydrated. Other effects of dehydration include dizziness, poor concentration, and tiredness. In hot weather, we are more likely to sweat and loss water more quickly and so very important that we replace it. How can we keep hydrated? 1. DRINK ENOUGH FLUID. It is recommended for men to aim for 2000ml and women 1600ml of fluid throughout the day to avoid dehydration. *Please note*, this is a recommendation for average adults, and the amount each of us needs is also affected by our activity level, body size, pregnancy and lactation, and other external factors e.g., temperature, and humidity. 2. DRINK REGULARY THROUGHOUT THE DAY. Keep a water bottle on us. You could consider choosing a bottle with levels on it, so you know how much you have drunk during the day. Keep it on your desk/ in eye line to encourage you to drink sips throughout the day. 3. MAKE WATER TASTIER. Choose fizzy water, and infuse it with fruit and herbs such as berries and mint are cheap, simple, and effective ways of making water tastier! 4. REDUCE SALTY FOODS. Salt can cause us to become more dehydrated. This is because salt contains sodium, and to maintain our body’s sodium levels, it will bond excess salt with water and excrete it with urine. This means more salt, more wee, and more likely to become dehydrated. 5. FLUIDS THAT COUNT. Try to focus on water, but remember tea, coffee, and fruit juices all also contribute to our fluid intake. Interestingly, while tea and coffee contain caffeine which is known to have a diuretic effect (increases the amount of wee produced), research has shown this effect to only be very small. 6. LIMIT ALCOHOL. Alcohol may make the body pass more wee than usual and therefore increase the likelihood of getting dehydrated. It is a good idea to also drink water or low-sugar soft drinks if drinking alcohol. 7. KEEP COOL. Have a fan on you, stay in the shade, and wear a sunhat where possible. 8. LOOK OUT FOR THOSE AROUND US. If they are looking red in the face, sweaty, or dizzy that person may be getting too hot. And pay particular attention to those at increased risk of dehydration such as children and the elderly.

It is Eating Disorder Awareness Week which is all about raising our awareness of eating disorders and supporting an increase in education and training. This post is in collaboration with @tcnutrition, a specialist eating disorder Dietitian. Eating disorders are devastating mental illnesses that affect 1 in 50 people in the UK. We heavily rely on our GPs to spot early warning signs to ensure that people get the help they need but unfortunately, the average GP receives less than 2 hours of education on eating disorders. We are also aware that this week can be overwhelming for many. So, we hope that the following advice supports you in looking after yourself and your relationship with your food, body, and movement this, and every other week of the year: Social media detox. There are many positives that come from social media, however, it can be a dangerous place for comparison, reducing self-esteem and increasing body image concerns. Make sure to curate your feed and unfollow any accounts that do not serve you in your recovery (even if it is a friend or family member). We suggest you consider unfollowing accounts of people who are struggling in their own recovery if this doesn’t help to motivate or inspire you, any page that promotes “what I eat in a day” videos or pages that use air-brushing or editing to change appearance. It might also be worth taking a break from social media altogether. Take time to reflect and challenge eating disorder behaviours. That may be writing a dialogue, journaling, writing down something you are thankful for, saying affirmations, taking quiet time or talking with people you love. Be kind to yourself. Recovery is hard. It is important to expand your life outside of the eating disorder. Do things that make you smile — that could be catching up with loved ones, or pursuing a new or old hobby such as dancing, painting, or knitting. If you are struggling this week, please know you are not alone, and that recovery is possible. For support with an active eating disorder, please seek advice from a specialist eating disorder Dietitian like @tcnutrition and other specialists like @embodyhealthlondon, @mindfulnutritionpractice, @sarahelder, @theeddietitian, @priyatew, @lisawaldronnutrition. Some charities providing eating disorder support include @beatedsupport and @talkedcharity @seedsupportuk.

As February is National Heart Month, I thought I would share a little about our heart health and food — keep on reading for some quick and simple swaps we can make to support our heart health this month and for the future. What is cardiovascular disease? Currently, in the UK approximately 7.6 million people are living with Cardiovascular Diseases (CVD), and globally it is the most common cause of mortality. CVD is the term given to a group of conditions that affect our heart and/ or blood vessels. Risk factors. We can’t modify all risk factors such as ageing and genetics. However, small lifestyle changes can reduce other risk factors such as high blood pressure and high cholesterol levels, and these changes can make a large difference in our long-term risk of CVD. Helping reduce our risk. Increase our fibre intake. Fibre can help to reduce our LDL (“bad”) cholesterol levels. It is recommended for adults to aim for 30g of fibre per day however latest figures suggest that the average daily intake of fibre for UK adults is 18g. We can increase our fibre intake by swapping white grains for wholemeal alternatives; try to include more legumes such as tinned lentils and chickpeas and aim to have five a day. Include foods rich in polyphenols. Polyphenols are an antioxidant that are found in several plant-based foods such as fruits, vegetables, tea, and spices, and evidence shows they may help protect against CVD. Consumption of polyphenols is in line with the governments recommendations to eat 5 portions of fruit and vegetables a day, remember this includes fresh, frozen and tinned! Swap in unsaturated fats as an alternative to saturated fats. Unsatuated fats, in particular, Polyunsaturated Fatty Acids (PUFA) (found in olive oil, rapeseed oil, nuts and seeds, and oily fish) has been shown to reduce CVD risk. Whereas diets high in saturated fats (such as butter and animal fats) are associated with increased CVD risk. Consider swapping in an unsaturated fat such as extra virgin olive oil instead of a saturated fat like butter. A high salt intake is associated with increased blood pressure, which is a risk factor for CVD. It is recommended for adults to aim for no more than 6g of salt per day, however, research suggests the average daily intake of salt in adults in England is 8.4g/ day. The majority of salt in our diets is often found in pre-made products, so it is something to be aware of. Regular movement has been shown to reduce our risk of CVDs by up to 35%, so try including movement we enjoy into our routines, whether that is dancing, a long walk, running, strength training, yoga, or anything else you enjoy! A final note These are all tips to help reduce our risk of CVD, not to treat or prevent it. It is important to include balanced in our life, and while it is important to reduce our saturated fat and salt intake for our heart health, these can still have a place as part of a balanced, and sustainable diet. For further information, these resources may help: * National Health Service. Cardiovascular Disease. * British Heart Foundation. Information and Support.

More and more we are hearing about the impact our dietary patterns can have on the planet, but what does this actually mean? Well, let’s see some ways in which our dietary patterns can affect the planet… …It is estimated that one-third of the food we produce is wasted. Food waste can then rot and release methane, a powerful greenhouse gas. …80% of agricultural land is committed to farming animals, land which could be repurposed and used more efficiently to grow crops. …Meat protein production has a relative environmental effect of up to 17 times more for land use, up to 26 times more water required, and up to 20 times more fossil fuels than soy protein production. What is The Planetarian Diet? This is a dietary pattern which includes foods that have a lighter effect on the environment and was announced by the EAT-Lancet Commission. Symbolically, it is represented by: 1. Half a plate of vegetables, fruits, and nuts. 2. Half a plate primarily of wholegrain and plant-based proteins. With some unsaturated plant oils, animal-based proteins, dairy foods, starchy vegetables and added sugars. Ways we can get involved: * The BDA’s Blue Dot Campaign. * The CIWF’s Rethink Fish Campaign. * The UN’s #ACTNOW Food Challenges. What factors do we need to consider in a sustainable diet? It is important to remember that many things make up a “sustainable diet” and when I use this term, I use it to encompass a diet which is sustainable for the planet, and also for us – socially, culturally, economically and for our health.

1. Consider your deficiencies 2. Eat the Rainbow 3. Include plant-based protein sources. 4. Plan and prep! By having a variety of foods, of a variety of colours in your diet, choosing whole-grain alternatives to white refined grains, increasing your legume consumption, and keeping sugary products to a minimum, in addition to including products like nutritional yeast and tofu in your plant-based diets, should help you obtain a balanced diet. If you are concerned you may be lacking in some nutrients, please talk with a registered Nutritionist or Dietitian who will be able to advise you further. You can find this full blog on DietitianRo.co.uk.

We have a population which is growing and living to an older age, so how can we contribute to health in those years? One way which the research has investigated is through keeping active! In the context of this article physical activity refers to any bodily movement produced by the contraction of skeletal muscle that increases our energy expenditure above rest. Exercise refers to a subcategory of physical activity that is planned, structured, and has a purpose for the improvement or maintenance of physical fitness. I have used these words in context of the research they have come from but would like to recognise they can be triggering for some. Where possible I have used the word “movement” which I personally feel better reflects finding movements which are sustainable for us – we enjoy and fit into our lives. This can be anything from stretching, gardening, yoga, walking, hiking, running, strength training, swimming, getting off the train a stop early and so much more. Remember, all movement is good for us, it is important to do what we can, and what is sustainable for us. Any activity is better than none. Speak to your GP if you have any concerns about exercising, including strength, injuries and falls. You can read this full blog on Rhitrition.com. References https://link.springer.com/article/10.1186/2046-2395-3-9

As someone who has always had eczema, having the opportunity to write this blog with Sian Shepherd, Registered Dietitian, for Symprove For Professionals was very exciting. This blog looks into: What eczema is The gut microbiome Probiotics in the prevention of eczema Probiotics in the treatment of eczema - infants & children, adults. Overall, wthere continues to be significant heterogeneity between individual studies and more research is needed to determine optimal formula, duration, administration route and time for initiation, to achieve the optimal long-term effect, the majority of research suggests the use of a probiotic during pregnancy to reduce the risk of eczema in high risk infants may well be beneficial. You can find this full blog HERE.

Take home messages Diverticular disease is very common as we go older and often causes no problems at all. Any new symptoms of pain or change in bowel habit should be discussed with your GP or a specialist registered healthcare professional. Urgent attention should be sought for symptoms with bleeding, progressive symptoms, or weight loss. Emergency treatment should be sought if there is severe pain or sepsis. Dietary management is very important with a high fibre diet being the most important and conversely an attack of diverticulitis, may necessitate resting the bowel with a soft/low fibre or liquid only diet. This blog was written in associated with Dr Andrew Millar, Consultant Gastroenterologist & Hepatologist and Mrs Sian Shepherd BSc RD – Specialist Gastroenterology Dietitian, and published on BeGoodToYourGut.co.uk.

This relationship is not simple, for example, other factors from our environment, stress, diet, and more, all also influence the make-up of our gut microbiome. In addition, more research is needed in this field, as large parts of the gut microbiome currently remain unexplored. However, collectively the evidence to date suggests that exercise can increase the richness, and diversity of our gut microbiome, associated with possible benefits for the individual’s health. Full blog written for and published on BeGoodToYourGut.co.uk.

Common things I get asked are "should I supplement iron?" or "can I get enough iron on a plant-based diet", and I often hear comments such as "I feel anaemic." In this recent blog I wrote for Rhitrition, I look into all of these questions! What is iron? Iron is an important mineral in human biology, playing a vital role in oxygen utilisation this includes helping ATP (the primary energy molecule in our bodies), carrying oxygen in our blood, muscle movemement and development, and to support our immune system (1-7). Iron comes in two forms (2, 8, 9): Haem iron (Fe2+) from animal and animal-based products such as red meat and seafood. Non-haem iron (Fe3+) from plant-based products such as dark leafy green vegetables beans, grains, nuts, and seeds. Iron recommendations are related to its uses, and losses for example requirments are increased during periods of growth, and in people who menustrate: Adolescent males (11-18) - 11.3mg/ day Adult males (19+) - 8.7mg/ day Females 11-50 years (pre-menopause) - 14.8mg/ day Adult females (post-menopause) - 8.7mg/ day Plant-based diets Iron is absorbed in our bodies in the Fe2+ form, this is why it is more avaliable to us from animal products. However, a well-planned plant based diet can provide us with our iron recommendations. Here are some tips to ensure we get enough iron when following a plant-based dietary pattern (2, 10-13): Include a diverse range of plant-based sources of iron. Choose foods fortified with iron, such as some breakfast cereals. A food declaring iron in the nutrition label, needs to contain at least 15% per 100g = 2.1mg. Many fortified foods will contain higher amounts. Eat vitamin C rich foods or drinks with sources of plant-based iron. Avoid drinking tea and coffee during, just before and after our main meals. Iron overload and supplementation Unlike most other nutrients, we do not actually have an excretory pathway for iron, instead, our body controls how much it absorbs. This was an evolutionary advantage because iron sources were so scare, we needed to hang on to it. While a large proportion of individuals globally remain iron deficient, our bodies are smart, and during times where we require more iron, they bodies can absorb more from our food for example, people who menstruate or are pregnant (14-19)! It must be noted that iron is a heavy metal, and can be potentially toxic to humans in excess amounts - called iron overload. Therefore, it is important to adhere to the recommendations, especially as we cannot actively excrete it once absorbed. Most people can get enough iron through their diet. If you are concerned about iron deficiency anaemia, it is important to speak with your GP or other registered healthcare professional who will be able to assess wheather you need a blood test to check for iron defiency and consider supplements as appropriate (14-19). Resources British Dietetic Association. Iron: Food Fact Sheet (2). National Health Service. Iron. Vitamins and Minerals (9). National Health Service. Start 4 Life (20). References (1)https://d1wqtxts1xzle7.cloudfront.net/36524777/G071123846-with-cover-page-v2.pdf?Expires=1636830726&Signature=NPNQ2KpEj49WFgf4MvUApwYIlfjsZduv3fZOhFK2lf8QBgByAh-~QjmXC9MITfJdvMY3RfVCtwyuAlSzIpYaeIdzq80l8se0L0VWTdBcMr20oClFN1SRhMRqDoPZLOkeIapfyKwP50HZySqUTABrD2NxKE~e~pqdDVhKUyjaRyV1nKdBmoUheRh5TaMowoaf7jVHbJTCzZqcYu9HOeUAi4R4K6qFVjJu-Zuj6STvA50KnPZO0yKuCn55JXiI9iCqiy5b6O0ceeBqcjpYY~CYgcgD-O1Icn2OmjU8X1JkjgkYUUoWz5MEcmqC9MQgM810SIYDyUIwsxS1GRkNbzwaMw__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA (2) https://www.bda.uk.com/resource/iron-rich-foods-iron-deficiency.html (3) https://onlinelibrary.wiley.com/doi/abs/10.1002/9781119951438.eibc0098 (4) https://www.ncbi.nlm.nih.gov/books/NBK526105/ (5) https://www.frontiersin.org/articles/10.3389/fnins.2019.00165/full#:~:text=Excess%20iron%20accumulation%20in%20tissue,of%20diseases%2C%20including%20neurodegenerative%20diseases. (6) https://academic.oup.com/jn/article/131/2/568S/4686826 (7)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3173740/ (8)https://www.nature.com/articles/ejcn2013100 (9)https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ (10)https://www.ncbi.nlm.nih.gov/books/NBK448204/ (11)https://pubmed.ncbi.nlm.nih.gov/20200263/ (12)https://academic.oup.com/ajcn/article/71/5/1147/4729231 (13)https://pubmed.ncbi.nlm.nih.gov/11029010/ (14)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5198508/ (15)https://pubmed.ncbi.nlm.nih.gov/10799377/ (16)https://www.nature.com/articles/pr199186.pdf?origin=ppub (17)https://obgyn.onlinelibrary.wiley.com/doi/pdf/10.1034/j.1600-0412.1999.780902.x#:~:text=The%20demand%20for%20absorbed%20iron,12%E2%80%9318%20mg%2Fday. (18)https://pubmed.ncbi.nlm.nih.gov/20001632/ (19)https://www.ncbi.nlm.nih.gov/books/NBK526131/ (20)https://www.nhs.uk/start4life

Excited to share a new blog I have written for Rhitrition all about supporting our immune systems. There is lots of talk surrounding how our diet may affect our risk of getting ill, and it is important to point out at the start that there is no way to “boost” our immune system, and that there are no miracle supplements or foods which prevent illness. However, having an adequate diet providing us with a balance of all the nutrients we need can help support the healthy functioning of our immune system (1,2). You can this full blog here: https://rhitrition.com/winter-diets-supporting-our-immune-system/ References: (1) https://www.bda.uk.com/resource/there-is-no-diet-to-prevent-coronavirus.html (2) https://www.mdpi.com/2072-6643/12/6/1562

I am very excited to share this latest blog post I've written for Rhitrition on screen time and appetite. It was such an interesting topic to learn about as part of my MSc, and then further research in this article. I enjoyed bringing into the blog intuitive eating, and hope you enjoy it! Appetite is our natural desire to eat food to satisfy our bodily needs. It may result from internal cues such as hunger or external hedonic cues such as foods we find appealing (1, 2). Working from home the past year, I can personally say my screen time has increased. This is consistent with research in 2020 showing an increase in educational screen time and reports of leisure screen time increasing by 265% (3). In this article, I hope to share the evidence base on how screen time can affect our appetite, but I would like to point out that so can many other factors, and this research is still developing. I think it is important to acknowledge at the start how we can use screen time to relax, learn, connect, and share with others. Moreover, as the first sentence reads, appetite is our natural desire to eat and satisfy our bodily needs. Therefore, it is essential to change the language we use around food, eating, our appetite and snacking – things which are in our nature. Nutrition fuels our body – both physically and by giving us enjoyment, through sharing food and pleasant experiences. You can this full blog here: https://rhitrition.com/screen-time-and-appetite/ References (1) https://www.sciencedirect.com/science/article/pii/S0306453019312971?casa_token=YVPhNrYofy0AAAAA:_SFIIWhm5YAorMqQorSm6PXoZ14bqWy2yV9d0ikzkZeGqBXRGmtRvt8hzpfw8gMFXqiUuCt6tBQ (2) https://www.ernaehrungs-umschau.de/fileadmin/Ernaehrungs-Umschau/pdfs/pdf_2018/07_2018/EU07_2018_Special_Blundell_Englisch.pdf (3) https://www.sciencedirect.com/science/article/pii/S0033062020300967?via%3Dihub