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For type 2 diabetes, focusing on when you eat – not what – can help control blood sugar

<a href="https://theconversation.com/profiles/evelyn-parr-441878">Evelyn Parr</a>, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a> and <a href="https://theconversation.com/profiles/brooke-devlin-2237174">Brooke Devlin</a>, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Type 2 diabetes affects <a href="https://www.aihw.gov.au/reports/diabetes/diabetes/contents/how-common-is-diabetes/type-2-diabetes">1.2 million Australians</a> and accounts for <a href="https://www.diabetesaustralia.com.au/about-diabetes/type-2-diabetes/">85-90%</a> of all diabetes cases. This chronic condition is characterised by high blood glucose (sugar) levels, which carry serious <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(17)30058-2/abstract">health</a> risks. <a href="https://www.nature.com/articles/nrendo.2017.151">Complications</a> include heart disease, kidney failure and vision problems. Diet is an important way people living with type 2 diabetes manage blood glucose, alongside exercise and medication. But while we know individualised, professional dietary advice improves blood glucose, it can be <a href="https://linkinghub.elsevier.com/retrieve/pii/S0168822717317588">complex</a> and is not always <a href="https://www.publish.csiro.au/py/PY13021">accessible</a>. <a href="https://www.sciencedirect.com/science/article/pii/S0168822724008039">Our new study</a> looked at the impact of time-restricted eating – focusing on when you eat, rather than what or how much – on blood glucose levels. We found it had similar results to individualised advice from an accredited practising dietitian. But there were added benefits, because it was simple, achievable, easy to stick to – and motivated people to make other positive changes. <h2>What is time-restricted eating?</h2> Time-restricted eating, also known as <a href="https://www.annualreviews.org/content/journals/10.1146/annurev-nutr-082018-124320">the 16:8 diet</a>, became popular for weight loss around 2015. Studies have since shown it is also an <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2811116">effective way</a> for people with type 2 diabetes to manage blood glucose. Time-restricted eating involves limiting when you eat each day, rather than focusing on what you eat. You restrict eating to a window during daylight hours, for example between 11am and 7pm, and then fast for the remaining hours. This can sometimes naturally lead to also eating less. Giving your body a break from constantly digesting food in this way helps align eating with natural <a href="https://doi.org/10.1111/jne.12886">circadian rhythms</a>. This <a href="https://doi.org/10.1111/jnc.15246">can help</a> regulate metabolism and improve overall health. For people with type 2 diabetes, there may be specific benefits. They often have their <a href="https://doi.org/10.2337/dc12-2127">highest blood glucose</a> reading in the morning. Delaying breakfast to mid-morning means there is time for physical activity to occur to help reduce glucose levels and prepare the body for the first meal. <h2>How we got here</h2> We ran an <a href="https://www.mdpi.com/2072-6643/12/11/3228">initial study</a> in 2018 to see whether following time-restricted eating was achievable for people with type 2 diabetes. We found participants could easily stick to this eating pattern over four weeks, for an average of five days a week. Importantly, they also had improvements in blood glucose, spending less time with high levels. <a href="https://www.mdpi.com/2072-6643/12/2/505">Our previous research</a> suggests the reduced time between meals may play a role in how the hormone insulin is able to reduce glucose concentrations. <a href="https://doi.org/10.1001/jamanetworkopen.2023.39337">Other studies</a> have confirmed these findings, which have <a href="https://doi.org/10.1186/s12986-021-00613-9">also shown</a> notable improvements in HbA1c. This is a <a href="https://www.ncbi.nlm.nih.gov/books/NBK304271/">marker</a> in the blood that represents concentrations of blood glucose over an average of three months. It is the <a href="https://journals.sagepub.com/doi/10.4137/BMI.S38440">primary clinical tool</a> used for diabetes. However, these studies provided intensive support to participants through weekly or fortnightly meetings with researchers. While we know this level of support <a href="https://www.nature.com/articles/0802295">increases</a> how likely people are to stick to the plan and improves outcomes, it is not readily available to everyday Australians living with type 2 diabetes. <h2>What we did</h2> In our <a href="https://www.sciencedirect.com/science/article/pii/S0168822724008039">new study</a>, we compared time-restricted eating directly with advice from an <a href="https://dietitiansaustralia.org.au/working-dietetics/standards-and-scope/role-accredited-practising-dietitian">accredited practising dietitian</a>, to test whether results were similar across six months. We recruited 52 people with type 2 diabetes who were currently managing their diabetes with up to two oral medications. There were 22 women and 30 men, aged between 35 and 65. Participants were randomly divided into two groups: diet and time-restricted eating. In both groups, participants received four consultations across the first four months. During the next two months they managed diet alone, without consultation, and we continued to measure the impact on blood glucose. In the diet group, consultations focused on changing their diet to control blood glucose, including improving diet quality (for example, eating more vegetables and limiting alcohol). In the time-restricted eating group, advice focused on how to limit eating to a nine-hour window between 10am and 7pm. Over six months, we measured each participant’s blood glucose levels every two months using the HbA1c test. Each fortnight, we also asked participants about their experience of making dietary changes (to what or when they ate). <h2>What we found</h2> We found time-restricted eating was as effective as the diet intervention. Both groups had reduced blood glucose levels, with the greatest improvements occurring after the first two months. Although it wasn’t an objective of the study, some participants in each group also lost weight (5-10kg). When surveyed, participants in the time-restricted eating group said they had adjusted well and were able to follow the restricted eating window. Many told us they had family support and enjoyed earlier mealtimes together. Some also found they slept better. After two months, people in the time-restricted group were looking for more dietary advice to further improve their health. Those in the diet group were less likely to stick to their plan. Despite similar health outcomes, time-restricted eating seems to be a simpler initial approach than making complex dietary changes. <h2>Is time-restricted eating achievable?</h2> The main barriers to following time-restricted eating are social occasions, caring for others and work schedules. These factors may prevent people eating within the window. However, there are many benefits. The message is simple, focusing on when to eat as the main diet change. This may make time-restricted eating more translatable to people from a wider variety of socio-cultural backgrounds, as the types of foods they eat don’t need to change, just the timing. Many people don’t have access to more individualised support from a dietitian, and receive nutrition advice from their GP. This makes time-restricted eating an alternative – and equally effective – strategy for people with type 2 diabetes. People should still try to stick to <a href="https://www.eatforhealth.gov.au/guidelines/guidelines">dietary guidelines</a> and prioritise vegetables, fruit, wholegrains, lean meat and healthy fats. But our study showed time-restricted eating may also serve as stepping stone for people with type 2 diabetes to take control of their health, as people became more interested in making diet and other positive changes. Time-restricted eating might not be appropriate for everyone, especially people on medications which don’t recommend fasting. Before trying this dietary change, it’s best speak to the healthcare professional who helps you manage diabetes.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/241472/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/evelyn-parr-441878">Evelyn Parr</a>, Research Fellow in Exercise Metabolism and Nutrition, Mary MacKillop Institute for Health Research, <a href="https://theconversation.com/institutions/australian-catholic-university-747">Australian Catholic University</a> and <a href="https://theconversation.com/profiles/brooke-devlin-2237174">Brooke Devlin</a>, Lecturer in Nutrition and Dietetics, School of Human Movement and Nutrition Sciences, <a href="https://theconversation.com/institutions/the-university-of-queensland-805">The University of Queensland</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/for-type-2-diabetes-focusing-on-when-you-eat-not-what-can-help-control-blood-sugar-241472">original article</a>.

Body

I want to eat healthily. So why do I crave sugar, salt and carbs?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> We all want to eat healthily, especially as we reset our health goals at the start of a new year. But sometimes these plans are sabotaged by powerful cravings for sweet, salty or carb-heavy foods. So why do you crave these foods when you’re trying to improve your diet or lose weight? And what can you do about it? There are many reasons for craving specific foods, but let’s focus on four common ones: <h2>1. Blood sugar crashes</h2> Sugar is a key energy source for all animals, and its taste is one of the most basic sensory experiences. Even without specific sweet taste receptors on the tongue, a strong preference for sugar can develop, indicating a mechanism beyond taste alone. Neurons <a href="https://www.nature.com/articles/s41593-021-00982-7">responding to sugar</a> are activated when sugar is delivered to the gut. This can increase appetite and make you want to consume more. Giving into cravings also drives an appetite for more sugar. In the long term, research suggests a high-sugar diet can affect <a href="https://www.bmj.com/content/369/bmj.m2382">mood</a>, digestion and <a href="https://pubmed.ncbi.nlm.nih.gov/33339337/">inflammation</a> in the <a href="https://www.science.org/doi/10.1126/scitranslmed.aay6218?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">gut</a>. While there’s a lot of <a href="https://www.sciencedirect.com/science/article/pii/S0149763402000040?via%3Dihub#aep-section-id23">variation between individuals</a>, regularly eating sugary and high-carb foods can lead to <a href="https://pubmed.ncbi.nlm.nih.gov/30951762/">rapid spikes and crashes</a> in blood sugar levels. When your blood sugar drops, your body can respond by craving quick sources of energy, often in the form of sugar and carbs because these deliver the fastest, most easily accessible form of energy. <h2>2. Drops in dopamine and serotonin</h2> Certain neurotransmitters, such as <a href="https://pubmed.ncbi.nlm.nih.gov/30595479/">dopamine</a>, are involved in the reward and pleasure centres of the brain. Eating sugary and carb-rich foods can trigger the release of dopamine, creating a pleasurable experience and reinforcing the craving. Serotonin, the feel-good hormone, suppresses <a href="https://www.sciencedirect.com/science/article/pii/S1569733910700886">appetite</a>. Natural changes in serotonin can influence daily fluctuations in mood, energy levels and attention. It’s also associated with eating more <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5829131/">carb-rich snacks in the afternoon</a>. <a href="https://pubmed.ncbi.nlm.nih.gov/21985780/">Low carb diets</a> may reduce serotonin and lower mood. However, a recent systematic review suggests little association between these diets and risk for <a href="https://www.sciencedirect.com/science/article/pii/S0165032722013933?via%3Dihub">anxiety and depression</a>. Compared to men, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4189179/">women tend to crave more carb rich foods</a>. Feeling irritable, tired, depressed or experiencing carb cravings are part of premenstrual <a href="https://pubmed.ncbi.nlm.nih.gov/29218451/">symptoms</a> and could be <a href="https://www.ncbi.nlm.nih.gov/books/NBK560698/">linked to</a> reduced <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9928757/">serotonin levels</a>. <h2>3. Loss of fluids and drops in blood sugar and salt</h2> Sometimes our bodies crave the things they’re missing, such as hydration or even salt. A low-carb diet, for example, <a href="https://www.ncbi.nlm.nih.gov/books/NBK537084/">depletes</a> insulin levels, decreasing sodium and water retention. <a href="https://www.sciencedirect.com/science/article/pii/S1933287419302673">Very low-carb diets</a>, like ketogenic diets, induce “ketosis”, a metabolic state where the body switches to using fat as its primary energy source, moving away from the usual dependence on carbohydrates. Ketosis is often associated with increased urine production, further contributing to potential fluid loss, electrolyte imbalances and salt cravings. <h2>4. High levels of stress or emotional turmoil</h2> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/">Stress</a>, boredom and emotional turmoil can lead to cravings for comfort foods. This is because stress-related hormones can impact our appetite, satiety (feeling full) and food preferences. The stress hormone <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3425607/">cortisol</a>, in particular, can drive cravings for <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">sweet comfort foods</a>. A <a href="https://www.sciencedirect.com/science/article/abs/pii/S0306453000000354">2001 study</a> of 59 premenopausal women subjected to stress revealed that the stress led to higher calorie consumption. <a href="https://pubmed.ncbi.nlm.nih.gov/37295418/">A more recent study</a> found chronic stress, when paired with high-calorie diet, increases food intake and a preference for sweet foods. This shows the importance of a healthy diet during stress to prevent weight gain. <h2>What can you do about cravings?</h2> Here are four tips to curb cravings: 1) don’t cut out whole food groups. Aim for a well-balanced diet and make sure you include: <ul> <li> sufficient protein in your meals to help you feel full and reduce the urge to snack on sugary and carb-rich foods. Older adults should aim for 20–40g protein per meal with a particular focus on <a href="https://onlinelibrary.wiley.com/doi/epdf/10.1111/jhn.12838">breakfast and lunch</a> and an overall daily protein intake of at least <a href="https://apps.who.int/iris/handle/10665/43411">0.8g</a> per kg of body weight for <a href="https://pubmed.ncbi.nlm.nih.gov/35187864/">muscle health</a> </li> <li> fibre-rich foods, such as vegetables and whole grains. These make you feel full and <a href="https://pubmed.ncbi.nlm.nih.gov/32142510/">stabilise your blood sugar</a> levels. Examples include broccoli, quinoa, brown rice, oats, beans, lentils and bran cereals. Substitute refined carbs high in sugar like processed snack bars, soft drink or baked goods for more complex ones like whole grain bread or wholewheat muffins, or nut and seed bars or energy bites made with chia seeds and oats </li> </ul> 2) manage your stress levels. Practise stress-reduction techniques like meditation, deep breathing, or yoga to manage emotional triggers for cravings. Practising <a href="https://pubmed.ncbi.nlm.nih.gov/30570305/">mindful eating</a>, by eating slowly and tuning into bodily sensations, can also reduce daily calorie intake and curb cravings and stress-driven eating 3) get enough sleep. Aim for <a href="https://pubmed.ncbi.nlm.nih.gov/33054337/">seven to eight</a> hours of quality sleep per night, with a minimum of seven hours. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9031614/">Lack of sleep</a> can disrupt hormones that regulate hunger and cravings 4) control your portions. If you decide to indulge in a treat, control your portion size to avoid overindulging. Overcoming cravings for sugar, salt and carbs when trying to eat healthily or lose weight is undoubtedly a formidable challenge. Remember, it’s a journey, and setbacks may occur. Be patient with yourself – your success is not defined by occasional cravings but by your ability to manage and overcome them.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/212114/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/i-want-to-eat-healthily-so-why-do-i-crave-sugar-salt-and-carbs-212114">original article</a>.

Food & Wine

No more brown leaves: sage advice from a gardening expert

We’ve all been there before. We’re watering our seemingly healthy houseplant when suddenly there it is: a tinge of brown on the plant’s leaf. Yikes. But what do brown tips on leaves mean for your plant, and what can you do to make them go away? Read on to find out. Lack of water or humidity If your plant is sporting crispy, dark, or brown tips on its leaves, it may mean you need to water more often. Check the soil moisture and slowly reduce the number of days in between watering. Watch your plants for signs of improvement. Lack of humidity could also be the cause. Tropical plants prefer higher humidity levels than we have in our homes. When we turn on the heat in winter, there’s even less moisture in the air. Group plants together so that as one loses moisture through its leaves, the neighbours benefit. Or place plants on saucers or trays filled with pebbles and water. Set a pot on the pebbles above the water. As the water evaporates, it will increase the humidity around the plant, where it is needed. Lack of nutrients A lack of key nutrients may be behind the brown tips on leaves of your plant. Burned-looking leaf tips, or old leaves with dark green or reddish-purplish colouring, may indicate a phosphorus deficiency. With a potassium deficiency, you may see yellow or brown along older leaf tips and edges, yellowing between veins, curling leaves, or spotting. For potted plants, add a slow-release type of fertiliser to the soil mix before planting. Every time you water, a little fertiliser is released, providing a steady flow of nutrients. But depending on the growing conditions and number of plants in the container, a midseason boost may be needed. Stay on top of your fertiliser applications by making notes on a calendar. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/gardening-tips/why-does-my-plant-have-brown-tips-on-the-leaves" target="_blank" rel="noopener">Reader's Digest</a>.

Home & Garden

Why do I crave sugar and carbs when I’m sick?

<a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Your nose is running, your head hurts and you feel like you’re coming down with a cold. You’re settling in on the couch for a sick day. Then you reach for the snacks. When you’re sick, your appetite often decreases. So why, at other times, do you crave sugary treats and carbohydrate-loaded comfort foods? A food <a href="https://pubmed.ncbi.nlm.nih.gov/28375878/">craving</a> goes beyond a mere desire to eat, it encompasses a <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7399671/#CR1">complex mix</a> of emotional, behavioural, cognitive and physiological processes. Whether it’s the need for a quick energy source or a temporary relief from discomfort, our bodies and minds work in tandem to drive our food preferences. Here we’ll explore the science behind why our bodies crave sugar and carbs – especially when we’re sick. <h2>Fuelling the immune system</h2> When sickness strikes, our immune system springs into action, requiring additional energy to combat invaders. This heightened activity often leads to an increase in our <a href="https://pubmed.ncbi.nlm.nih.gov/36505552/">metabolic rate</a>, energy demands and nutritional requirements. Sugary treats and carbs are quick sources of energy, satisfying this increased demand. But while a high sugar diet during times of illness may help meet increased metabolic demands, it could also exacerbate the immune and inflammatory response, potentially impeding recovery. In the longer term, high-sugar diets promote chronic <a href="https://pubmed.ncbi.nlm.nih.gov/33339337/">inflammation</a>, <a href="https://www.science.org/doi/10.1126/scitranslmed.aay6218?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">alter gut microbiota</a> composition, and are associated with chronic disease. For a <a href="https://www.mdpi.com/2072-6643/12/4/1181">well-functioning immune system</a>, aim for a <a href="https://www.who.int/news-room/fact-sheets/detail/healthy-diet">balanced intake</a> of <a href="https://pubmed.ncbi.nlm.nih.gov/31267783/">fruits, vegetables</a>, fibre, protein, and low-glycaemic carbohydrates. <h2>The stress response</h2> Being sick is stressful for the body. Acute mild or intense stress, like we’d see if we’re sick, boosts the “<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5921333/">flight or fight</a>” hormones adrenaline and cortisol. This mobilises stored energy to meet increased demands, but it can also curb appetite. <a href="https://pubmed.ncbi.nlm.nih.gov/31125634/">Prolonged stress</a> can disrupt energy balance, and cause nutritional deficiencies and alterations in gut and brain functions. This can reduce a person’s threshold for craving sugar and salt, increasing their preferences towards energy-dense foods. The stress hormone cortisol can also increase your <a href="https://pubmed.ncbi.nlm.nih.gov/24123563/">preference</a> for high-calorie, comfort foods, which can <a href="https://pubmed.ncbi.nlm.nih.gov/36615866/">temporarily alleviate stress</a>. <h2>The brain’s reward system</h2> Comfort foods trigger your brain’s reward system, releasing feel-good neurotransmitters like <a href="https://pubmed.ncbi.nlm.nih.gov/30595479/">dopamine</a> and serotonin. But “<a href="https://pubmed.ncbi.nlm.nih.gov/30951762/">sugar rushes</a>” are often short-lived and can lead to decreased alertness and heightened fatigue within an hour of consumption. The link between carbohydrates (which the body converts to sugar) and serotonin can be traced back to 1971 when <a href="https://www.science.org/doi/10.1126/science.174.4013.1023?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed">researchers</a> found elevated tryptophan levels (serotonin’s precursor) in rats’ plasma and brains after a carbohydrate-rich diet. Subsequent studies in humans established connections between carbohydrates and mood, especially in relation to <a href="https://pubmed.ncbi.nlm.nih.gov/2903717/">obesity, depression and seasonal affective disorder</a>. Therapies enhancing serotonin have since been shown to <a href="https://pubmed.ncbi.nlm.nih.gov/2903717/">reduce carbohydrate intake</a>. Remarkably, around <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8911970/pdf/molecules-27-01680.pdf">90% of serotonin</a> production occurs in the gut. The vast microbial population in our gut exerts a potent influence on <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8106557/">immunity, metabolism</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8293578/pdf/40168_2021_Article_1093.pdf">appetite</a>. Recent mouse studies have even identified specific microbes linked to <a href="https://www.cell.com/current-biology/fulltext/S0960-9822(22)01750-X">sugar binges after antibiotic treatment</a>. <h2>Some people eat less when they’re sick</h2> Not everyone craves sugar and carbs when they are sick. Some people eat less for a few reasons: <ul> <li> they have less of an appetite. While <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5610818/pdf/JDR2017-4527980.pdf">ghrelin</a> (the “hunger” hormone) levels might initially rise, prolonged illness can suppress appetite due to nausea, fatigue and discomfort. <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5921333/">Critically ill</a> patients have reduced food intake and are at risk of malnutrition </li> <li> <a href="https://pubmed.ncbi.nlm.nih.gov/30777142/">metabolic adaptation</a>. The body might slow specific metabolic processes to conserve energy, reducing overall calorie requirements </li> <li> altered taste perception. <a href="https://pubmed.ncbi.nlm.nih.gov/32195512/#:%7E:text=The%20ability%20of%20an%20individual%20to%20perceive%20tastes,intake%2C%20playing%20an%20important%20role%20in%20promoting%20satiation%2Fsatiety.">Taste</a> is an important component that affects both appetite and energy intake. Alterations in taste and smell is a common symptom when we are sick and was common with <a href="https://doi.org/10.1101/2020.04.05.20048421">COVID</a> </li> <li> consuming fluids like water, tea or broths might be more appealing and manageable than solid foods. These fluids provide hydration but contribute minimally to calorie intake.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/210565/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> </li> </ul> <a href="https://theconversation.com/profiles/hayley-oneill-1458016">Hayley O'Neill</a>, Assistant Professor, Faculty of Health Sciences and Medicine, <a href="https://theconversation.com/institutions/bond-university-863">Bond University</a> Image credits: Getty Images This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/why-do-i-crave-sugar-and-carbs-when-im-sick-210565">original article</a>.

Body

“I love you! My King”: Christine Brown praises new boyfriend

Christine Brown has taken to the internet to express just how much she loves her new boyfriend, David Woolley. Woolley shared on Instagram a snap of a mirror where the Sister Wives star, 50, had written, “I love you! My King.” "I love how thoughtful Christine is and all the little things she does for me ❤️#christinebrown #soulmate #myqueen #mylove," he captioned the image. <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CpvTG5pOqpx/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CpvTG5pOqpx/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by David Woolley (@david__woolley)</a> </div> </blockquote> That same day Brown shared a sweet photo of the couple holding each other in a booth. Alongside the picture, Brown praised Woolley, captioning the post, "I can't express how amazing it's been to have David in my life," she wrote. "He's an incredible man and he treats me like his Queen.” <blockquote class="instagram-media" style="background: #FFF; border: 0; border-radius: 3px; box-shadow: 0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width: 540px; min-width: 326px; padding: 0; width: calc(100% - 2px);" data-instgrm-captioned="" data-instgrm-permalink="https://www.instagram.com/p/CptKn9hvIsd/?utm_source=ig_embed&utm_campaign=loading" data-instgrm-version="14"> <div style="padding: 16px;"> <div style="display: flex; flex-direction: row; align-items: center;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;"> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;"> </div> </div> </div> <div style="padding: 19% 0;"> </div> <div style="display: block; height: 50px; margin: 0 auto 12px; width: 50px;"> </div> <div style="padding-top: 8px;"> <div style="color: #3897f0; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: 550; line-height: 18px;">View this post on Instagram</div> </div> <div style="padding: 12.5% 0;"> </div> <div style="display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;"> <div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);"> </div> <div style="background-color: #f4f4f4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;"> </div> <div style="background-color: #f4f4f4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);"> </div> </div> <div style="margin-left: 8px;"> <div style="background-color: #f4f4f4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;"> </div> <div style="width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg);"> </div> </div> <div style="margin-left: auto;"> <div style="width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);"> </div> <div style="background-color: #f4f4f4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);"> </div> <div style="width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);"> </div> </div> </div> <div style="display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;"> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;"> </div> <div style="background-color: #f4f4f4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;"> </div> </div> <p style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; line-height: 17px; margin-bottom: 0; margin-top: 8px; overflow: hidden; padding: 8px 0 7px; text-align: center; text-overflow: ellipsis; white-space: nowrap;"><a style="color: #c9c8cd; font-family: Arial,sans-serif; font-size: 14px; font-style: normal; font-weight: normal; line-height: 17px; text-decoration: none;" href="https://www.instagram.com/p/CptKn9hvIsd/?utm_source=ig_embed&utm_campaign=loading" target="_blank" rel="noopener">A post shared by Christine Brown (@christine_brownsw)</a> </div> </blockquote> Brown went public with Woolley on Valentine’s Day 2023 and has shared several photos of the pair. I finally found the love of my life, David," she shared on Instagram. "The first time he held me close, it felt like my soul took its first breath." Brown, "He's wonderful and kind, incredible with my children and an adorable grandpa. I never dreamed I could find a love like this.” Brown’s relationship with Woolley is her first since her divorce from her husband of 25 years, Kody Brown. Christine said it had been “awkward” dating again more than a year after the split. Brown has certainly gotten past the awkwardness as she proudly praises her boyfriend online. It’s safe to say the pair are seriously smitten. Image credit: Instagram

Relationships

5 hidden sugar bombs you should be aware of

It seems like a pretty easy rule to follow – when you’re doing your weekly shop, if an item is packaged, it's likely laden with sugar. We all know that the sweet stuff is absolutely everywhere and that food companies use clever little tricks to disguise this from us when it comes to food labels. So, if you're not careful, sneaky foods packed with sugar will make their way into your home. Here we bring you some tips on how to arm yourself with the knowledge to avoid an accidental sugar binge. Fruit yoghurt It seems innocent enough, but fruit yogurt can be one of the biggest sugar bombs at the supermarket. Have you ever noticed how this popular morning snack feels like it would be more appropriately placed as a dessert option, well that’s because they are loaded with sugar. Opt for natural yoghurt and add cinnamon or berries to naturally sweeten. Pasta sauce Never mind the shortcomings of refined white pasta, it's the sauce that should be of concern. Pasta sauce alone can carry up to 12 grams of sugar for every half cup. Agave Despite it being sold in health food stores and renowned as a healthy alternative to sugar, it doesn’t change the fact that agave is pretty much just sugar dressed up in a healthier looking outfit. As it's 85 per cent fructose, it may be worse for you than cane sugar, which is all sucrose. What does this mean? Well, fructose is metabolised almost exclusively by your liver, which is hard work, and we’re still learning about the way different forms of sugar affect our health. Dried fruit Given it’s fruit it’s not surprising that most people count dried fruits amongst healthy food options, however, in some cases it might as well be like eating lollies. Just one-third of a cup can have 24 grams of sugar. Granola bars A convenient snack that is easy to carry in your bag to enjoy on the run? Yes. But the health factor of these bars depends on the ingredients. Most varieties aren't only made of wholegrain oats. In fact, one bar can pack as much as 12 grams (or much more) of sugar, so be sure to read the label before adding these to your shopping trolly. Image credits: Getty Images

Food & Wine

Why does my plant have brown tips on the leaves?

A healthy philodendron plant with green leaves We’ve all been there before. We’re watering our seemingly healthy houseplant when suddenly there it is: a tinge of brown on the plant’s leaf. Yikes. But what do brown tips on leaves mean for your plant, and what can you do to make them go away? Read on to find out. Lack of water or humidity If your plant is sporting crispy, dark, or brown tips on its leaves, it may mean you need to water more often. Check the soil moisture and slowly reduce the number of days in between watering. Watch your plants for signs of improvement. Lack of humidity could also be the cause. Tropical plants prefer higher humidity levels than we have in our homes. When we turn on the heat in winter, there’s even less moisture in the air. Group plants together so that as one loses moisture through its leaves, the neighbours benefit. Or place plants on saucers or trays filled with pebbles and water. Set a pot on the pebbles above the water. As the water evaporates, it will increase the humidity around the plant, where it is needed. Lack of nutrients A lack of key nutrients may be behind the brown tips on leaves of your plant. Burned-looking leaf tips, or old leaves with dark green or reddish-purplish colouring, may indicate a phosphorus deficiency. With a potassium deficiency, you may see yellow or brown along older leaf tips and edges, yellowing between veins, curling leaves, or spotting. For potted plants, add a slow-release type of fertiliser to the soil mix before planting. Every time you water, a little fertiliser is released, providing a steady flow of nutrients. But depending on the growing conditions and number of plants in the container, a midseason boost may be needed. Stay on top of your fertiliser applications by making notes on a calendar. Image credits: Getty Images This article originally appeared on <a href="https://www.readersdigest.co.nz/food-home-garden/gardening-tips/why-does-my-plant-have-brown-tips-on-the-leaves" target="_blank" rel="noopener">Reader's Digest</a>.

Home & Garden

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

In countries such as the UK, US and Canada, ultra-processed foods now account for <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">50% or more</a> of calories consumed. This is concerning, given that these foods have been linked to a number of different health conditions, including a greater risk of <a href="https://pubmed.ncbi.nlm.nih.gov/33167080/">obesity</a> and various chronic diseases such as <a href="https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1">cardiovascular disease</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/35896436/">dementia</a>. Ultra-processed foods are <a href="https://pubmed.ncbi.nlm.nih.gov/30744710/">concoctions of various industrial ingredients</a> (such as emulsifiers, thickeners and artificial flavours), amalgamated into food products by a series of manufacturing processes. Sugary drinks and many breakfast cereals are ultra-processed foods, as are more recent innovations, such as so-called <a href="https://www.sciencedirect.com/science/article/pii/S2213453019301144,">“plant-based” burgers</a>, which are typically made of protein isolates and other chemicals to make the products palatable. The intense industrial processes used to produced ultra-processed foods destroy the <a href="https://pubmed.ncbi.nlm.nih.gov/35067754/">natural structure</a> of the food ingredients and strip away many beneficial nutrients such as fibre, vitamins, minerals and phytochemicals. Many of us are well aware that ultra-processed foods are harmful for our health. But it’s been unclear if this is simply because these foods are of poor nutritional value. Now, two new studies have shown that poor nutrition may not be enough to explain their health risks. This suggests that other factors may be needed to fully explain their health risks. <h2>The role of inflammation</h2> The <a href="https://www.bmj.com/content/378/bmj-2022-070688">first study</a>, which looked at over 20,000 health Italian adults, found that participants who consumed the highest number of ultra-processed foods had an increased risk of dying prematurely from any cause. The <a href="https://www.bmj.com/content/378/bmj-2021-068921">second study</a>, which looked at over 50,000 US male health professionals, found high consumption of ultra-processed foods was associated with a greater risk of colon cancer. What’s most interesting about these studies is that the health risks from eating a diet high in ultra-processed foods remained even after they had accounted for the poor nutritional quality of their diets. This suggests that <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8747015/">other factors</a> contribute to the harms caused by ultra-processed foods. It also implies that getting the right nutrients elsewhere in the diet may not be enough to cancel out the risk of disease from consuming ultra-processed foods. Similarly, attempts by the food industry to improve the nutritional value of ultra-processed foods by adding a few more vitamins may be side-stepping a more fundamental problem with these foods. So what factors may explain why ultra-processed foods are so harmful to our health? The Italian study found that inflammatory markers – such as a higher white blood cell count – were higher in groups that ate the most ultra-processed foods. Our bodies may trigger an inflammatory response for any number of reasons – for example, if we catch a cold or get cut. The body responds by sending signals to our immune cells (such as white blood cells) to attack any invading pathogens (such as bacteria or viruses). Usually, our inflammatory response resolves quite quickly, but some people may develop chronic inflammation throughout their body. This can cause tissue damage, and is involved in many chronic diseases – such as <a href="https://pubmed.ncbi.nlm.nih.gov/25859884/">cancer</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">cardiovascular disease</a>. Many studies have found that poor diets can increase inflammation in the body, and that this is linked to <a href="https://pubmed.ncbi.nlm.nih.gov/28744020/">higher risk</a> of chronic diseases. Given that signs of inflammation were seen in participants of the Italian study who ate the most ultra-processed foods, this could suggest that inflammation may contribute to why ultra-processed foods increase disease risk. Some food additives common in ultra-processed foods (such as emulsifiers and artificial sweeteners) also increase inflammation in the gut by causing <a href="https://pubmed.ncbi.nlm.nih.gov/29899036/">changes to the gut microbiome</a>. <figure class="align-center ">Some researchers have theorised that ultra-processed foods increase inflammation because they are recognised by the body as foreign – much like an invading bacteria. So the body mounts an inflammatory response, which has been dubbed “<a href="https://pubmed.ncbi.nlm.nih.gov/24939238/">fast food fever</a>”. This increases inflammation throughout the body as a result.</figure> Although the US colon cancer study did not establish if inflammation increased in the men consuming the most ultra-processed foods, inflammation is strongly linked with an <a href="https://pubmed.ncbi.nlm.nih.gov/27821485/">increased risk of colon cancer</a>. Research shows that other mechanisms – such as <a href="https://www.bmj.com/content/378/bmj-2022-070688">impaired kidney function</a> and <a href="https://pubmed.ncbi.nlm.nih.gov/19502515/">toxins in packaging</a> – may also explain why ultra-processed foods cause so many dangerous health problems. Since inflammatory responses are hard-wired in our bodies, the best way to prevent this from happening is by not eating ultra-processed foods at all. Some plant-based diets high in natural, unprocessed foods (such as the <a href="https://pubmed.ncbi.nlm.nih.gov/36039924/">Mediterranean diet</a>) have also been shown to be anti-inflammatory. This may also explain why plant-based diets free from ultra-processed foods can help ward off <a href="https://pubmed.ncbi.nlm.nih.gov/26148921/">chronic diseases</a>. It’s currently not known to what extent an anti-inflammatory diet can help counteract the effects of ultra-processed foods. Simply reducing your intake of ultra-processed foods may be a challenge. Ultra-processed foods are designed to be hyper-palatable – and together with persuasive marketing, this can make resisting them an enormous challenge for <a href="https://pubmed.ncbi.nlm.nih.gov/33153827/">some people</a>. These foods are also not labelled as such on food packaging. The best way to identify them is by looking at their ingredients. Typically, things such as emulsifiers, thickeners, protein isolates and other industrial-sounding products are a sign it’s an ultra-processed food. But making meals from scratch using natural foods is the best way to avoid the harms of ultra-processed foods.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/189918/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/richard-hoffman-221275">Richard Hoffman</a>, Associate lecturer, Nutritional Biochemistry, <a href="https://theconversation.com/institutions/university-of-hertfordshire-799">University of Hertfordshire</a> This article is republished from <a href="https://theconversation.com">The Conversation</a>. Read the <a href="https://theconversation.com/ultra-processed-foods-its-not-just-their-low-nutritional-value-thats-a-concern-189918">original article</a>.

Food & Wine

Tributes for beloved EastEnders actress

The beloved EastEnders actress June Brown has passed away at the age of 95. June’s devastated family announced the heartbreaking news of her passing on April 3, saying she “died peacefully” at home. “We are deeply saddened to announce that our beloved June Brown, OBE, MBE, sadly passed away last night,’ the official EastEnders Twitter account wrote on Sunday. “There are not enough words to describe how much June was loved and adored by everyone at EastEnders, her loving warmth, wit and great humour will never be forgotten. “I would watch, listen and be totally captivated by her. She was an inspiration and I am truly blessed to have worked with and laughed with this unbelievably talented lady, icon, legend. “The irreplaceable June Brown.” June was best known for her role as Dot Cotton in EastEnders, a role she played for more than 30 years. <blockquote class="twitter-tweet"> 1/3“We are deeply saddened to announce that our beloved June Brown, OBE, MBE sadly passed away last night. There are not enough words to describe how much June was loved and adored by everyone at EastEnders, her loving warmth, wit and great humour will never be forgotten... <a href="https://t.co/7OYtHJiIUb">pic.twitter.com/7OYtHJiIUb</a> — BBC EastEnders (@bbceastenders) <a href="https://twitter.com/bbceastenders/status/1510955197106958339?ref_src=twsrc%5Etfw">April 4, 2022</a></blockquote> <blockquote class="twitter-tweet"> RIP June Brown, 95. A wonderfully talented actress whose long-time portrayal of irascible fag-puffing Dot Cotton in EastEnders was one of the all-time great performances in British Television. June was such a funny, feisty, fabulous lady off screen too. Very sad news. <a href="https://t.co/qhg2qqUdcd">pic.twitter.com/qhg2qqUdcd</a> — Piers Morgan (@piersmorgan) <a href="https://twitter.com/piersmorgan/status/1510967032006602758?ref_src=twsrc%5Etfw">April 4, 2022</a></blockquote> <blockquote class="twitter-tweet"> I took this shot of June Brown in, what I understand to have been her final scene on ⁦<a href="https://twitter.com/bbceastenders?ref_src=twsrc%5Etfw">@bbceastenders</a>⁩. Love to all the cast and crew missing her. <a href="https://twitter.com/hashtag/junebrown?src=hash&ref_src=twsrc%5Etfw">#junebrown</a> <a href="https://twitter.com/hashtag/eastenders?src=hash&ref_src=twsrc%5Etfw">#eastenders</a> <a href="https://t.co/vZ57FNR8ur">pic.twitter.com/vZ57FNR8ur</a> — Christopher McGill (@McGillTweet) <a href="https://twitter.com/McGillTweet/status/1510998252933496836?ref_src=twsrc%5Etfw">April 4, 2022</a></blockquote> <blockquote class="twitter-tweet"> As funny as she was wise, as wise as she was kind. When I joined Eastenders, June was the first of the older cast to embrace me. I love you June. We all do. ❤️🕊 <a href="https://t.co/MKVi0iNfGu">pic.twitter.com/MKVi0iNfGu</a> — michelle gayle (@michellegayle1) <a href="https://twitter.com/michellegayle1/status/1510958271926001668?ref_src=twsrc%5Etfw">April 4, 2022</a></blockquote> <blockquote class="twitter-tweet"> A very sad day. I never had the pleasure of meeting/working with the mighty June Brown - but we adored watching her on the telly box. What a legacy June leaves behind. <a href="https://twitter.com/hashtag/Eastenders?src=hash&ref_src=twsrc%5Etfw">#Eastenders</a> would not have been the same without her. Love & strenght to <a href="https://twitter.com/hashtag/Eastenders?src=hash&ref_src=twsrc%5Etfw">#Eastenders</a> & June's loved ones. RIP💔 <a href="https://t.co/oGv0EvelF6">https://t.co/oGv0EvelF6</a> — Balvinder Sopal (@BalvinderSopal) <a href="https://twitter.com/BalvinderSopal/status/1510964816256671745?ref_src=twsrc%5Etfw">April 4, 2022</a></blockquote> Image: Getty

News

“Hidden” sugars on our supermarket shelves

<div class="copy"> Australians are buying large amounts of “hidden” added sugars in their supermarket groceries, according to a new study. The research, led by the George Institute for Global Health, found that over half of the food and drink bought in supermarkets contains added sugar, but it’s not clearly labelled as such. “We used supermarket survey data to look at the amount of added sugar that Australians buy when they shop at the supermarket,” says Daisy Coyle, a dietician and research fellow at the George Institute. The researchers looked at a year’s worth of purchases from 7,188 households. They found that on average, Australians are buying nine teaspoons (36g) of added sugar per person per day in groceries, with low-income households buying more. “It might not sound like a lot, nine teaspoons, but it’s recommended by the World Health Organization that we consume no more than 12 teaspoons each day. So we’re getting nine teaspoons just from packaged food from the supermarket alone,” says Coyle. Restaurant, takeaway and other non-supermarket food would need to be very lean in sugar indeed to avoid exceeding the recommended daily amount. Most of the added sugar comes from 10 different categories of food product. Coyle says that some of these products wouldn’t necessarily be thought to have large amounts of added sugar. “The usual suspects are up there, things like sugary drinks, and chocolates and lollies, but we’re also finding more of the everyday staple foods contain a lot of added sugar,” she says. “Things like breakfast cereals, pasta sauces and yoghurts.” The researchers believe these added sugars may make it more difficult for Australians to eat healthily. “The issue with added sugars is that it’s not on the nutrition label,” says Coyle. “So while consumers can pick up a product and look at, say, the protein, carbs and total sugar content, they can’t get any information about the added sugar. So you can’t compare products – you can’t make healthier choices.” Plenty of foods – like fruit and milk – contain sugar naturally, but this is less of a concern from a nutrition perspective. “Natural sugars come from healthy foods that contain other nutrients,” says Coyle. “If you’re talking about sugar that’s in fruit, you’re not just getting the sugar – you’re getting fibre and vitamins and minerals. Added sugar contains nothing but just sugar.” The researchers believe that this extra sugar needs to be addressed at a policy level. This could include making current voluntary <a rel="noreferrer noopener" href="https://www.health.gov.au/initiatives-and-programs/healthy-food-partnership/partnership-reformulation-program" target="_blank">sugar reduction targets</a> mandatory and lower, and introducing stronger labelling guidelines, among other things. “We always think that it shouldn’t just be on the consumer, it shouldn’t just be on the individual,” says Coyle. “Our food environments, our supermarkets, should be made healthier, so it’s easier to make a healthy choice.” A paper describing the research is <a rel="noreferrer noopener" href="https://doi.org/10.1016/j.jand.2021.06.013" target="_blank">published</a> in the Journal of the Academy of Nutrition and Dietetics. Image credits: Getty Images</div> <div id="contributors"> This article was originally published on <a rel="noopener" href="https://cosmosmagazine.com/health/added-sugars-australian-supermarket-products/" target="_blank">cosmosmagazine.com</a> and was written by Ellen Phiddian. </div>

Food & Wine

Rolling Stones forced to retire classic song

British rock band The Rolling Stones have decided to retire one of their most popular songs due to its unsavoury lyrics. The 1971 hit Brown Sugar had been cut from their current tour’s setlist, which had previously been the second-most-performed song in their catalogue. After succumbing to social pressure, the track was pulled from their live shows, as the lyrics allude to the horrors of slavery in the US, which has caused a stir during the current climate of heightened cultural sensitivity. Keith Richards, 77, was quizzed by the <a href="https://www.latimes.com/entertainment-arts/music/story/2021-10-07/rolling-stones-charlie-watts-no-filter-tour">LA Times</a> about the changes to the setlist, saying, “You picked up on that, huh?” He said, “I don’t know. I’m trying to figure out with the sisters quite where the beef is. Didn’t they understand this was a song about the horrors of slavery? But they’re trying to bury it.” The first verse of the hit song depicts slaves being sold and beaten in Louisiana, with references to a “slaver” who whips “women just around midnight.” The famous chorus describes a non-consensual sexual encounter between a young female slave and the violent master, while also alluding to the use of heroin. In the next verse, the song describes the abuse suffered by slaves on a plantation. Lead singer Mick Jagger ends the tune by singing, “How come you taste so good … just like a black girl should.” “We’ve played Brown Sugar every night since 1970,” Richards told the newspaper. “So sometimes you think, ‘We’ll take that one out for now and see how it goes.’ We might put it back in.” According to <a href="https://www.setlist.fm/">setlist.fm</a>, the controversial track has been played live 1136 times, second only to Jumpin’ Jack Flash. “At the moment I don’t want to get into conflicts with all of this s***,” Richards said of criticism of the song. “But I’m hoping that we’ll be able to resurrect the babe in her glory somewhere along the track.” Mick Jagger has also previously shared his own criticisms of the song, as critics have called it “gross, sexist, and stunningly offensive.” “I never would write that song now,” Jagger told <a href="https://www.rollingstone.com/">Rolling Stone</a> in 1995. “I would probably censor myself. I’d think, ‘Oh God, I can’t. I’ve got to stop. I can’t just write raw like that.’” Image credit: Getty Images

Music

"I don't believe her": Lord Sugar slammed for Meghan Markle comment

Celebrity Apprentice boss Lord Sugar has come under fire for his comment on Meghan Markle. The outspoken businessman, who is usually praised for his “no BS” stance has been slammed for his opinions on Meghan Markle’s televised interview with Oprah Winfrey back in March. While being interviewed by the newly launched British channel GB News, Lord Alan Sugar stood by TV host Piers Morgan’s criticism and said he doesn’t believe in the Duchess of Sussex. "Buckingham Palace and all these places where they live... doctors are visiting privately every single day of the week, so if she had something wrong with her, I’m absolutely sure that a psychiatrist or psychotherapist or whatever could have come and visited, and no one would need to know," Sugar said. "I should imagine that the Queen has had many visits and indeed some other members of the family, have had many visits from doctors. "They’re very private and confidential and very carefully conducted. For that reason, and that reason alone, I don’t believe her." <img style="width: 500px; height: 281.25px;" src="https://oversixtydev.blob.core.windows.net/media/7841817/meghan-harry-lord-sugar4.jpg" alt="" data-udi="umb://media/6dbae23872924cd18378290b7514b4f0" /> Piers Morgan made global headlines when he stormed off the set of Good Morning Britain after his co-host Alex Beresford condemned him for “trashing” the Duchess of Sussex. “I don’t believe a word she says," Piers said of Meghan's shocking claims at the time. ITV would later confirm the controversial TV star would step down on his position from the program. A number of viewers called out Lord Sugar for his "truly awful" comments. "They lost me when they had Alan Sugar on to discuss the validity of Meghan Markle’s mental health issues. Really..?" one angry person wrote. "Car crash interview with Alan Sugar. Desperately trying to shoehorn a negative comment in about Meghan, every sentence mentions woke, liberal, left and elite. What an utter shower of s***," another said. While a third viewer wrote: "Turn on GB News just for a gander to be greeted by Alan Sugar saying that Meghan Markle was lying about having mental health issues to a washed up former Sun columnist. I turned off." Images: Getty

Here’s what happens to your skin when you eat sugar

<h2>What happens to your body when you eat sugar?</h2> Like many things, the answer likely depends on how much sugar you are consuming. Sugar is a source of energy and is found in healthy foods like fruit and dairy (where it’s also packaged with healthy nutrients). However, the more researchers study the sweetener, the more they find just how detrimental excess sugar consumption can be. In its added form, sugar has been linked to a variety of chronic diseases, including obesity, diabetes, and cardiovascular disease, according to a 2016 study published in the journal Nutrients. It can be difficult to visualise the effect of too much sugar until it starts to physically affect your health, particularly your skin. To understand the relationship between sugar and skin health, we spoke with dermatologists who reveal the surprising effects of sugar can have on your skin <h2>Too much sugar may lead to saggy skin</h2> Collagen plays an important role in combating the effects of aging. Collagen is the supportive protein structure for your skin and the underlying cartilage. Collagen is the most abundant protein in the body, accounting for about 25 to 30 per cent of the body’s total protein, according to a 2020 article published in the journal Nutrients. As you age, your collagen production starts to decrease. And the way sugar interacts with collagen can accelerate skin ageing. Dr Patricia Farris, explains that sugar damages the skin through a process called glycation, which involves ‘crosslinking’ collagen and elastin (the protein that acts as elastic connective tissue). The act of crosslinking makes the collagen molecules lose their important, mechanical properties. What you’re left with is what doctors call AGEs (advanced glycation end products), ultimately leaving skin wrinkled. “Dermatologists call this the ‘sugar sag,’” says Dr Farris. “Accumulation of AGEs starts in the early thirties and continues throughout life. AGEs in skin give it a yellowish discoloration that is a tell-tale sign of too much sugar consumption.” She notes that sun exposure and oxidative stress from the sun put the glycation process into overdrive, so avoiding excess sun is always a good idea. <h2>Sugar can trigger skin inflammation</h2> Inflammation is the body’s response to anything it detects as an irritant, which can present itself in different ways throughout the body. “Sugar causes cortisol, the body’s stress hormone, to soar,” says Dr Deanne Mraz Robinson. “This triggers inflammation, which can spur a variety of inflammation-linked skin conditions to flare up from eczema to rosacea and psoriasis.” To combat this irritation, Dr Robinson suggests supplementing your diet with anti-inflammatory foods like ginger, turmeric, green tea, and blueberries. “If you’re eating sugar-filled carbs, pair them with a fat or protein, which will lessen the blood sugar spike and inflammatory reaction,” she advises. <h2>Sugar may exacerbate acne</h2> Inflammation resulting from high sugar consumption also can exacerbate common issues like acne, points out dermatologist, Dr Nada Elbuluk adding that she doesn’t believe there’s a certain amount of sugar that seems to make an impact on your skin. A 2018 study published in the Journal of Pediatrics looked at the correlation between the consumption of sugar-laden soft drinks and acne. Researchers found that the chances of severe-to-moderate acne were significantly higher in adolescents who consumed these beverages daily, versus those who drank no sugary drinks. The acne risks were even higher when the participants had more than 100 grams of sugar each day. <h2>A word about hidden sources of sugar</h2> What foods contain a lot of added sugar? You likely know an ice cream sundae or chocolate chip cookie is loaded with sugar. But what about less obvious food items? Added sugar is commonly found in salad dressings and ketchup. A healthy salad can turn into a sugar-laden meal if topped with a heavy dressing. “The concerns with the effects of sugar on the skin have been with processed sugar from high glycaemic index foods that contain refined and processed sugars and starches,” says Dr Elbuluk. So, you don’t have to avoid all sugar. Foods with natural sugars, like apples, are okay to eat. “In general I would say that maintaining a healthy balanced diet, getting sufficient sleep and hydration, minimising stress, and maintaining a healthy skin regimen all can contribute to having healthy appearing skin,” says Dr Elbuluk. Written by Kelly Bryant. This article first appeared in <a href="https://www.readersdigest.co.nz/healthsmart/conditions/mental-health/what-is-doomscrolling-what-psychologists-need-you-to-know">Reader’s Digest</a>. Find more of what you love from the world’s best-loved magazine, <a href="https://readersdigest.innovations.co.nz/c/readersdigestemailsubscribe?utm_source=over60&utm_medium=articles&utm_campaign=RDSUB&keycode=WRA93V">here’s our best subscription offer</a>.

Body

The rise of the brown nomads and tips on how to do it

Grey Nomads are a stalwart of the outback campsite, but COVID has seen a surge in younger families hitting the road: the Brown Nomads. These are people whose interstate or overseas jaunts have been thwarted by closed borders, or who have been freed from the 9-to-5 grind and want to take the “work from anywhere” concept literally. However, while adventuring sounds fun, it doesn't always generate a secure income. Consider some good financial planning so you can enjoy the nomadic life and still maintain financial security. Before the trip The options for how to stretch finances depends on your specific circumstances. It's important to see a financial planner early on in this process, but there are a few general tips I can offer. Reduce debt. Pay it down as much as you can and see if consolidation makes sense. Do not carry credit card debt into this adventure. Plan your income and expenses. Income sources include savings, investment dividends, long service leave, redundancies, ongoing business, or profits from asset sales. Plan expenses, including buying your start-up gear. Many nomads budget for $1000 per week, but it varies. Once you know how much you'll need you can start planning where to take the funds from. Interrogate your tax and maximising options. If you’ve received a lump sum and want to use it to kick start your nomadic life, there may be some tax-efficient ways to stretch this amount. Consider various strategies, including a variety of superannuation strategies, consider paying down debt and investing in the name of the partner who didn’t earn an income, or earned less. Time your trip to suit your finances. Are there are any benefits to going this or next financial year based on your circumstances? Get your financial foundations in place. There are a few things you’ll need to get right as a basis for any secure financial future. These include having an emergency fund, creating a spending plan, getting the right insurances, optimising all aspects of superannuation including fees and investments inside, and having an up to date estate plan. On the trip Now you’ve hit the road and money is flying out the door and not so much is flying back in. Review your tax. With the income changes there may be tax incentives you are now eligible for. You could make a spousal superannuation contribution, which will reduce your tax bill. You may also be eligible for the Family Tax Benefit. Manage your income streams. Are you relying on income from dividends, term deposits that pay interest or rental income? Should you be? Any income linked to investments can change. Make sure you have enough money parked somewhere to see you through. Spend less money. It sounds obvious, but in my experience, people spend what they have. I’ve had clients go from spending $200,000 per year to $40,000 after switching to a nomadic life for a year. When you aren’t in the ‘rat race’ you’ll be surprised how much joy life gives you for free and all the expenses you no longer have. Use the nomad community. Experienced nomads will tell you their biggest expense is usually fuel. Find the cheapest with apps like Fuel Map Australia. Second to fuel is accommodation. WikiCamps Australia is one of many apps that has information about sites, including where the free ones are. Packing up and hitting the road does not have to cripple you financially. If you set yourself up right and plan well, you could have the adventure of a lifetime while you’re young, fit and healthy and return to a solid financial foundation. Helen Baker is a licensed Australian financial adviser and author of two books: On Your Own Two Feet – Steady Steps to Women’s Financial Independence and On Your Own Two Feet Divorce – Your Survive and Thrive Financial Guide. Proceeds from the books’ sales are donated to charities supporting disadvantaged women. Helen is among the 1% of financial planners who holds a master’s degree in the field. Find out more at <a href="http://www.onyourowntwofeet.com.au">www.onyourowntwofeet.com.au</a> Note this is general advice only and you should seek advice specific to your circumstances.

International Travel

Some infant formula milks contain more sugar than soda drinks new research reveals

Some formula milks have double the sugar per serving than a <a href="https://www.bbc.co.uk/news/magazine-35831125">glass of soda</a>. That was the key finding of our <a href="https://www.nature.com/articles/s41415-020-1252-0">global investigation</a> into the sugar content of infant formula and follow-on milks. But perhaps more shocking is the fact that there are so few regulations in place to control sugar content and to make sure consumers are well informed. We all love sugar. But too much of the sweet stuff can lead to obesity, type 2 diabetes and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5133084/">dental disease</a>. Our preference for sugary foods stems from our primitive ancestors, who were scavengers and sought out sweet foods for energy. But if we are hardwired to like sweet foods, being fed lots of sugar as babies can increase our <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738223/">desire for sweet things</a> and increase the risk of developing disease in later life. Breast milk is <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4882692/">the recommended</a> source of nutrition for infants, especially during the first six months of life. Although it is sweet and high in energy, the sugar is mainly lactose and the content is specific to the needs of the growing infant. Conversely, infant formula milks have a standardised make-up and contain added sugars such as corn syrup which are added during production and are not found in breast milk. This is bad for babies because high consumption of added sugars <a href="https://www.sciencedirect.com/science/article/pii/S2212267219313401?via%3Dihub">may contribute</a> to tooth decay, poor diet and lead to obesity in children. We investigated the sugar content of 212 commercially available infant formula milk products targeted at infants under three. The products were being sold in supermarkets in 11 countries. We collected data on sugar content from nutrition labels and compared it to average breast milk compositions and sugar content guidelines. We also noted the clarity of the labels and the marketing strategies used on the packaging. <a href="https://www.nature.com/articles/s41415-020-1252-0">Our findings</a> revealed that over half of the products contained more than 5g of sugar per 100ml. In many cases, the sugar content was over 7.5g per 100ml, which exceeds <a href="http://www.babymilkaction.org/archives/8274">European parliament</a> recommended levels for infants. For example, we found that a powdered product for infants under six months sold in France contained 8.2g of sugar per 100ml, or nearly two teaspoons, while a ready-to-drink milk formula for infants under 12 months sold in the UK contained 8.1g of sugar per 100ml. This comes at a time when sugar-sweetened beverages have been subject to widespread taxation to reduce their sugar content due to <a href="https://www.wcrf.org/sites/default/files/PPA-Building-Momentum-Report-WEB.pdf">negative impacts on health</a>. As a result, many formula products included in our study contained almost double the sugar of well known drinks such as <a href="https://www.coca-cola.co.uk/drinks/fanta/fanta-orange">Fanta Orange</a>. Nutritional information Obtaining information from the labels of these formula products was difficult as the fonts used were small and the facts provided varied between countries. For example, some products listed sugar content per 100g while others listed it per 100kcal. This is despite <a href="http://www.legislation.gov.uk/uksi/2007/3521/regulation/18/made">guidelines</a>, such as those in the UK, which state that values should be expressed as kJ/kcal per 100ml. There are also <a href="https://www.unicef.org.uk/babyfriendly/baby-friendly-resources/international-code-marketing-breastmilk-substitutes-resources/the-code/">codes</a> in place to limit the marketing of infant formula products because they are not the best way to feed a growing baby. But most of these are voluntary codes of practice which manufacturers do not have to abide by. Even guidelines which are enforced by law can be side-stepped by manufacturers, since they are <a href="https://www.savethechildren.org.uk/content/dam/gb/reports/health/dont-push-it.pdf">not strictly monitored</a> and have loopholes. In some cases, manufacturers themselves have even influenced their development. <a href="https://www.savethechildren.org.uk/content/dam/gb/reports/health/dont-push-it.pdf">For example</a>it was revealed that the industry has funded research into infant health and has given doctors free formula products. This almost certainly helps ensure that their sale is affected as little as possible by such guidelines. It is possible that the sale of infant formula products has increased worldwide as a result. The World Health Organization’s <a href="https://www.unicef.org.uk/babyfriendly/baby-friendly-resources/international-code-marketing-breastmilk-substitutes-resources/the-code/">International Code of Marketing of Breastmilk Substitutes</a> stipulates that infant formula products should not be promoted over breastfeeding. <a href="http://www.legislation.gov.uk/uksi/2007/3521/regulation/17/made">In the UK</a> the guidelines state that the labels on products targeted at infants under six months should not include images of infants or any other pictures that idealise their use. But we found that many of the formulas had labels that included images of infants or cute toys of animals, presumably designed to entice caregivers into buying. Such findings are not unsurprising as there is evidence that <a href="http://www.babymilkaction.org/monitoring-global">harmful marketing strategies</a> have been used extensively by infant formula and follow-on milk manufacturers. Recommendations Our findings are alarming, as is the potential negative impact of the high sugar content on the health of babies. We urge parents and caregivers to opt for breast milk whenever possible. However, to help those families unable to breastfeed their babies, we also have two key recommendations for policymakers: 1) Regulate the amount and type of sugar in infant formula products as a matter of urgency. Encourage manufacturers to aim for formulations as close to breast milk as possible. Such regulations could be conducted in a similar way to the taxes on sugar-sweetened beverages which have been <a href="https://www.worldobesity.org/resources/policy-dossiers/pd-1/case-studies">implemented across the world</a>. 2) We are also calling for the mandatory disclosure of added sugar by manufacturers and suggest that this could be implemented alongside the introduction of a clear front-of-pack labelling system. Such disclosures and clear labelling could aid consumers to make informed choices about what products they purchase. Written by Gemma Bridge. Republished with permission of <a href="https://theconversation.com/some-infant-formula-milks-contain-more-sugar-than-soda-drinks-new-research-129655">The Conversation.</a>

Travel Tips

Your brain on sugar: What the science actually says

We love sweet treats. But too much sugar in our diets can lead to <a href="https://www.healthline.com/nutrition/does-sugar-make-you-fat">weight gain and obesity</a>, <a href="https://www.diabetes.ca/recently-diagnosed/type-2-toolkit">Type 2 diabetes</a> and <a href="http://www.actiononsugar.org/sugar-and-health/sugars-and-tooth-decay/">dental decay</a>. We know we shouldn’t be eating candy, ice cream, cookies, cakes and drinking sugary sodas, but sometimes they are so hard to resist. It’s as if our brain is hardwired to want these foods. As a neuroscientist my research centres on how <a href="https://theconversation.com/is-the-food-industry-conspiring-to-make-you-fat-81537">modern day “obesogenic,” or obesity-promoting, diets</a> change the brain. I want to understand how what we eat alters our behaviour and whether brain changes can be mitigated by other lifestyle factors. Your body runs on sugar — glucose to be precise. Glucose comes from the Greek word glukos which means sweet. Glucose fuels the cells that make up our body — <a href="https://www.verywellmind.com/what-is-a-neuron-2794890">including brain cells (neurons)</a>. Dopamine “hits” from eating sugar On an evolutionary basis, our primitive ancestors were scavengers. Sugary foods are excellent sources of energy, so we have evolved to find sweet foods particularly pleasurable. Foods with unpleasant, bitter and sour tastes can be unripe, poisonous or rotting — causing sickness. So to maximize our survival as a species, we have an innate brain system that makes us like sweet foods since they’re a great source of energy to fuel our bodies. When we eat sweet foods the brain’s reward system — called the <a href="https://www.neuroscientificallychallenged.com/glossary/mesolimbic-pathway">mesolimbic dopamine system</a> — gets activated. <a href="https://www.sciencenewsforstudents.org/article/explainer-what-dopamine">Dopamine</a> is a brain chemical released by neurons and can signal that an event was positive. When the reward system fires, it reinforces behaviours — making it more likely for us to carry out these actions again. Dopamine “hits” from eating sugar promote rapid learning to preferentially find more of these foods. Our environment today is abundant with sweet, energy rich foods. We no longer have to forage for these special sugary foods — they are available everywhere. Unfortunately, our brain is still functionally very similar to our ancestors, and it really likes sugar. So what happens in the brain when we excessively consume sugar? Can sugar rewire the brain? The brain continuously <a href="https://brainworksneurotherapy.com/what-neuroplasticity">remodels and rewires itself through a process called neuroplasticity</a>. This rewiring can happen in the reward system. Repeated activation of the reward pathway by drugs or by eating lots of sugary foods causes the brain to adapt to frequent stimulation, leading to a sort of tolerance. In the case of sweet foods, this means we need to eat more to get the same rewarding feeling — a classic feature of addiction. <a href="https://theconversation.com/fact-or-fiction-is-sugar-addictive-73340">Food addiction</a> is a controversial subject among scientists and clinicians. While it is true that you can become physically dependent on certain drugs, it is debated whether you can be <a href="https://doi.org/10.1016/j.neubiorev.2014.08.016">addicted to food</a> when you need it for basic survival. The brain wants sugar, then more sugar Regardless of our need for food to power our bodies, many people experience food cravings, particularly when stressed, hungry or just faced with an alluring display of cakes in a coffee shop. To resist cravings, we need to inhibit our natural response to indulge in these tasty foods. A network of inhibitory neurons is critical for controlling behaviour. These <a href="https://www.neuroscientificallychallenged.com/blog/2014/5/16/know-your-brain-prefrontal-cortex">neurons are concentrated in the prefrontal cortex</a> — a key area of the brain involved in decision-making, impulse control and delaying gratification. Inhibitory neurons are like the brain’s brakes and <a href="https://www.healthline.com/health/gamma-aminobutyric-acid">release the chemical GABA</a>. Research in rats has shown that <a href="http://www.learnmem.org/cgi/doi/10.1101/lm.038000.114">eating high-sugar diets can alter the inhibitory neurons</a>. The sugar-fed rats were also less able to control their behaviour and make decisions. Importantly, this shows that what we eat can influence our ability to resist temptations and may underlie why diet changes are so difficult for people. A recent study asked people to rate <a href="https://doi.org/10.1016/j.physbeh.2017.10.007">how much they wanted to eat high-calorie snack foods when they were feeling hungry</a> versus when they had recently eaten. The people who regularly ate a high-fat, high-sugar diet rated their cravings for snack foods higher even when they weren’t hungry. This suggests that regularly eating high-sugar foods could amplify cravings — creating a vicious circle of wanting more and more of these foods. Sugar can disrupt memory formation Another brain area affected by high sugar diets is the <a href="https://www.medicalnewstoday.com/articles/313295.php">hippocampus</a> — a key memory centre. Research shows that rats eating high-sugar diets were <a href="http://learnmem.cshlp.org/content/23/7/386.full.html">less able to remember</a> whether they had previously seen objects in specific locations before. The sugar-induced changes in the hippocampus were both a <a href="https://qbi.uq.edu.au/brain-basics/brain-physiology/what-neurogenesis">reduction of newborn neurons</a>, which are vital for encoding memories, and an <a href="https://doi.org/10.1016/j.bbi.2013.11.016">increase in chemicals linked to inflammation</a>. How to protect your brain from sugar? The World Health Organization advises that we limit our intake of added sugars to <a href="https://www.ages.at/en/topics/nutrition/who-sugar-recommendations/">five per cent of our daily calorie intake</a>, which is 25g (six teaspoons). Importantly, the brain’s neuroplasticity capabilities allow it to reset to an extent following cutting down on dietary sugar, and <a href="https://doi.org/10.1016/j.nlm.2016.03.002">physical exercise can augment this process</a>. Foods rich in omaga-3 fats (found in fish oil, nuts and seeds) are also neuroprotective and can boost brain chemicals needed to form new neurons. While it’s not easy to break habits like always eating dessert or making your coffee a double-double, your brain will thank you for making positive steps. The first step is often the hardest. These diet changes can often get easier along the way. <a href="https://theconversation.com/profiles/amy-reichelt-13667">Amy Reichelt</a>, BrainsCAN Research Associate, <a href="https://theconversation.com/institutions/western-university-882">Western University</a> This article is republished from <a href="http://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/your-brain-on-sugar-what-the-science-actually-says-126581">original article</a>.

Mind

Enjoy a sweet peach cheesecake with peach syrup

<div class="article-body"> What better way to enjoy summer than with in-season fruits? Create this delectable cake topped with fresh peaches and drizzled with an oh-so sweet syrup. Time to prepare: 4 hours to set + 25 minutes Serves: 8 Crust <ul> <li>250g butternut snap cookies</li> <li> 80g unsalted butter, melted </li> </ul> Cheesecake <ul> <li>3 teaspoon powdered gelatine</li> <li>500g cream cheese, softened</li> <li>½ cup sugar</li> <li>1 teaspoon vanilla bean paste</li> <li>250ml thickened cream, whipped</li> <li>6 yellow peaches, peeled, cored, 2 sliced to garnish</li> <li>Sugar syrup, cooled (½ cup sugar, ½ cup water, boiled, then simmer to dissolve)</li> <li>Optional: Whipped cream, and white chocolate curls, to serve</li> </ul> Directions Crust <ol> <li>Grease and line a 20cm spring form cake tin.</li> <li>In a food processor, place biscuits and pulse until fine crumbs. Add butter and pulse again to combine, then tip into prepared tin and press firmly into the base. Chill in the fridge until needed.</li> </ol> Cheesecake <ol> <li>Place a small heat proof jug in a small saucepan of lightly simmering water.</li> <li>Add 2 tablespoons of water, then sprinkle the gelatine into the jug. Stir to dissolve set aside to cool for 5 minutes.</li> <li>Meanwhile, place cream cheese, vanilla and sugar into a stand mixer and beat until smooth. Add the cooled gelatine mix and beat to combine.</li> <li>Gently fold in whipped cream.</li> <li>Pour into prepared pan on top of the biscuit base. Cover and refrigerate until set. Minimum 4 hours to overnight.</li> <li>In a medium bowl, puree or mash 2 peaches, add sugar syrup then set aside to infuse.</li> <li>Place in a sieve over a bowl to strain, set drained syrup aside.</li> <li>To assemble, remove cheesecake from the fridge, use the peaches to decorate, and drizzle with the syrup.</li> </ol> Recipe courtesy of <a rel="noopener" href="https://summerfruit.com.au/" target="_blank">Summerfruit Australia</a>. </div> <div class="social-media-column"> <div class="addthis_sharing_toolbox" data-url="https://www.wyza.com.au/recipes/peach-cheesecake-with-peach-syrup.aspx" data-title="Peach cheesecake with peach syrup | WYZA" data-description="Treat yourself this summer with a delectable cheesecake with a double dose of peaches! -wyza.com.au"> <div id="atstbx3" class="at-share-tbx-element addthis-smartlayers addthis-animated at4-show" aria-labelledby="at-84bb15f3-22bb-4ec9-9b4e-48e4dea2e418">Republished with permission of <a href="https://www.wyza.com.au/recipes/peach-cheesecake-with-peach-syrup.aspx">Wyza.com.au.</a></div> </div> </div>

Food & Wine

Are sugar subsitutes better for your health?

Wandering through the grocery store, it is easy to be overwhelmed by the numerous brands and health claims on the dozens of sugar substitutes. It can be particularly confusing for those with diabetes or pre-diabetes who must keep their blood sugar in check and control their weight. With the <a href="https://www.who.int/news-room/fact-sheets/detail/diabetes">growing diabetes and obesity epidemic</a>, there has been increasing awareness around the use of added sugars in foods. The most recent edition of the <a href="https://health.gov/dietaryguidelines/2015/">U.S. Dietary Guidelines for Americans</a> recommends that added sugars should be kept to less than 10% of the calories consumed, which turns out to be roughly 270 calories per day. This is because “added sugars” add sweetness or flavor but add very little nutritional value. Because of this trend, the food industry has embarked on a quest to find or develop the perfect substitute to replace sugar – with the same taste and none of the calories that lead to weight gain. As a pharmacist who is also board certified in advanced diabetes management, I talk to patients every day about blood sugars and ways to help them take control of their diabetes. They often ask me whether the perfect substitute to sugar has been found. The short answer is no. Here is the long answer. Sugar alcohols Sugar substitutes can be categorized into two main groups: sugar alcohols and high intensity sweeteners. The sugar alcohols include sorbitol, xylitol, lactitol, mannitol, erythritol and maltitol. <a href="https://www.fda.gov/food/food-additives-petitions/high-intensity-sweeteners">High-intensity sweeteners</a> include saccharin, aspartame, acesulfame potassium (Ace-K), sucralose, neotame, advantame, stevia, and Siraitia grosvenorii Swingle fruit extract (SGFE). <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/sugar-alcohols.html">Sugar alcohols</a> are often found in toothpaste, chewing gum, and some “sugar-free” foods. They are carbohydrates with a chemical structure that resembles sugar, but also the components that make them an alcohol. They are about 25-100% sweeter than sugar and have <a href="https://doi.org/10.1016/j.foodres.2019.03.019">a similar taste</a>. But here is the catch: They are not calorie free. Most have <a href="http://doi.org/10.1016/j.jand.2012.03.009">between 1.5 and two calories per gram</a>. Now compare the calorie count to sugar, also known as sucrose, which has four calories per gram – twice as much. Although sugar alcohols contain fewer calories, they will still increase a patient’s blood sugar, especially when eaten in excess. When compared to sugar, the effect is less dramatic though. This is because of how these molecules are processed in the body. We measure this using the glycemic index. The glycemic index is a reference to how quickly a food is broken down and absorbed. The higher the number, the more quickly the food breaks down and the faster the sugar goes into the blood. Sucrose has a <a href="https://www.glycemicindex.com/">glycemic index</a> of 65; whereas sugar alcohols, like xylitol, have a glycemic index of around seven. This means that sugar alcohols are harder to digest, and cause a slower and lower increase in post-meal blood sugars – which is typically better for people with diabetes. Because sugar alcohols are harder for the body to break down though, some of them remain in the gut, and if a person consumes too much they may experience <a href="http://doi.org/10.1016/j.jand.2012.03.009">digestive complaints like</a> gas, cramping and diarrhea. Here is the other downside to foods containing sugar alcohols: They often have <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/sugar-alcohols.html">higher quantities of fat or salt</a> to make up for the lower sugar content. Artificial sweeteners High-intensity sweeteners, are zero- or low-calorie alternatives to sugar. They are made from a variety of sources, and are 100 to 20,000 times as sweet as sugar. Some leave a bitter or metallic taste behind. Two newer substitutes – stevia and SGFE – come from plants and are at times referred to as “natural” substitutes. According to the <a href="https://care.diabetesjournals.org/content/42/Supplement_1">American Diabetes Association 2019 guidelines</a>, the use of high-intensity sweeteners may decrease calorie and carbohydrate intake. However, you cannot replace these “free” calories with calories from other food sources, you will lose or the benefits on blood sugar control and weight loss. Researchers have seen this in some of the studies on high-intensity sweeteners. Some of the trials show <a href="http://doi.org/10.1503/cmaj.161390">no difference or even a possible increase in weight</a>. But in other studies where intake of food is better regulated and patients don’t replace these free calories with other high-caloric foods, <a href="http://doi.org/10.3945/ajcn.113.082826">the weight loss is maintained</a>. The takeaway All sugar substitutes are labeled as food additives and are under the regulation of the U.S. Food and Drug Administration. The latest trend has been labeling some of the sugar substitutes as “derived from plants” or “natural.” That does not necessarily mean that these are safer or more effective in blood sugar control or weight loss. If it is used in excess, side effects such as bloating or diarrhea may still result. Several concerns by researchers have been raised about high-intensity sweeteners – saccharin and aspartame – and cancer. To date, the National Cancer Institute has concluded that there is no clear evidence that any of the high-intensity sweeteners is <a href="https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/artificial-sweeteners-fact-sheet">associated with an increased risk of cancer</a>. As a pharmacist specializing in advanced diabetes, I talk to patients every day about how to control their blood sugar level and their diabetes. There are three main ways to do that: medication, increased activity and diet. The last two are probably more important in the long run. If diet and activity level never change, it is really hard to help patients bring their blood sugars down. Medication after medication will likely have to be added. With this comes the potential for side effects. So if I can persuade patients to make changes to their diet, like switching to a beverage with a sugar substitute, it makes a huge difference in helping to control blood sugars and the dose of medications. The overall focus for diabetes management should be on reducing the consumption of sugar-sweetened beverages and foods. If you can switch one of these sugar-sweetened products to a food that has a high-intensity sugar substitute, that is better. But best of all is consuming <a href="https://care.diabetesjournals.org/content/42/Supplement_1">food and drinks that are not highly processed</a> and do not have added sugars.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important; text-shadow: none !important;" src="https://counter.theconversation.com/content/118571/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> Written by Jamie Pitlick, Associate Professor of Pharmacy Practice , Drake University. Republished with permission of <a rel="noopener" href="https://theconversation.com/sugar-substitutes-is-one-better-or-worse-for-diabetes-for-weight-loss-an-expert-explains-118571" target="_blank">The Conversation</a>.

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Fashion conspiracy: Does Prince Harry only own one pair of shoes?

The Duke of Sussex has had a busy few months in the spotlight since the birth of his first son, Archie. However, it seems not even a swarm of cameras could pick up this odd fashion choice by Prince Harry that has seemed to be a constant for the royal for the last few months. Royal fans noticed something strange about the Duke of Sussex when a beautiful photograph of him and his family at the christening of first son Archie’s baptism was shared. It wasn’t just the adorable photo of Archie that kept fans on their toes, or the beautiful smile that graced Harry's wife Duchess Meghan that got people talking – it was a pair of suede brown brogues that was spotted on the Duke’s feet. On Twitter, fans pointed out Prince Harry had been wearing the same particular pair of shoes for the past few months. “Prince Harry’s offhand manner of dressing for his son and heir’s first official outing. Is this the exact same suit and suede shoes he wore when he showed the world his son?” one eagle-eyed fan wrote. Another tweet read: “Prince Harry is wearing exactly the same suit, brown desert boots, white shirt as he wore to present Archie.” “On an unrelated note, could the Duchess of Sussex do something about how sloppy her husband Prince Harry looks?” a snarky comment read. “Start with burning those ugly a** worn out brown shoes.” It appears Prince Harry has been wearing the same brown pair of shoes for a while now – dating back to October 2018 when he visited Sussex with his wife. The Duke was also spotted in the shoes when he and Duchess Meghan touched down in Casablanca airport in February. A few days later, the royal member was sporting the brogues again while the couple visited Rabat in Morocco. The royal has proven a pair of shoes can take you a long way. Scroll through the gallery above to see the number of times Prince Harry has been spotted sporting his favourite brown pair of shoes.

News

“Diet” drinks linked to increased risk of dementia and stroke

We all know that too much sugar in our diet is bad for our health, and that includes sugary soft drinks. But many reach for the artificially sweetened ‘diet’ drinks, thinking that it has to be a better choice than sugary soft drinks. It has now been proven that these ‘diet’ drinks are equally bad for our health, if not worse. This is the latest data from the Framingham Heart study in Massachusetts. “We advise that people don’t drink sugary beverages because we know they are associated with a whole range of adverse health outcomes such as obesity, diabetes,” said Matthew Pase, a visiting postdoctoral fellow at Boston University School of Medicine and an investigator at the Framingham Heart Study. Pase, who authored the study, said the outcomes of consuming diet drinks with artificial sweeteners can be just as bad. “We found that those people who were consuming diet soda on a daily basis were three times as likely to develop both stroke and dementia within the next 10 years as compared to those who did not drink diet soda,” said Pase. About 4,000 Framingham residents aged 30 or older were monitored for this study. It was found that those who drank sugary drinks showed faster brain ageing and poorer memory function. <a href="http://stroke.ahajournals.org/content/48/5/1139">The conclusion to this study</a> was that "artificially sweetened soft drink consumption was associated with a high risk of stroke and dementia." The artificial sweeteners used in the study were saccharin, acesulfame, aspartame, neotame, and sucralose. Aspartame is considered by some to be the most dangerous substance on the market that is added to foods and drinks. It accounts for more than 75 per cent of the adverse reactions reported to the US FDA, yet the additive is still widely permitted and no warning labelling is required. The range of symptoms and ailments attributed to aspartame in a 1994 Department of Health & Human Services Report include headaches, migraines, memory loss, dizziness, seizures, numbness, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, slurred speech, tinnitus, vertigo and joint pain. Aspartame is an excitotoxin, and excessive exposure can cause damage to your brain cells. It is important to be aware when food shopping that you look at the ingredients list on the packaged foods and drinks. Look out for (950) or (951) - these are the number codes for aspartame, so avoid purchasing anything with those numbers. Start cutting back on the artificially sweetened drinks, with a view of eliminating them completely from your diet to protect your heart and brain health. <a href="https://www.smartbrainhealthcentre.com.au/">Louise Hallinan</a> is the international award-winning author of Smart Brain, Healthy Brain, a natural medicine practitioner and founder of the Smart Brain Health Centre which specialises in the prevention of memory problems and improving brain health.

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For type 2 diabetes, focusing on when you eat – not what – can help control blood sugar

I want to eat healthily. So why do I crave sugar, salt and carbs?

No more brown leaves: sage advice from a gardening expert

Why do I crave sugar and carbs when I’m sick?

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5 hidden sugar bombs you should be aware of

Why does my plant have brown tips on the leaves?

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

Tributes for beloved EastEnders actress

“Hidden” sugars on our supermarket shelves

Rolling Stones forced to retire classic song

"I don't believe her": Lord Sugar slammed for Meghan Markle comment

Here’s what happens to your skin when you eat sugar

The rise of the brown nomads and tips on how to do it

Some infant formula milks contain more sugar than soda drinks new research reveals

Your brain on sugar: What the science actually says

Enjoy a sweet peach cheesecake with peach syrup

Are sugar subsitutes better for your health?

Fashion conspiracy: Does Prince Harry only own one pair of shoes?

“Diet” drinks linked to increased risk of dementia and stroke

News

Shop

Catalogues

Travel

Health

Lifestyle

Finance

Entertainment

Property

Information

Keep up to date

Search

For type 2 diabetes, focusing on when you eat – not what – can help control blood sugar

I want to eat healthily. So why do I crave sugar, salt and carbs?

No more brown leaves: sage advice from a gardening expert

Why do I crave sugar and carbs when I’m sick?

“I love you! My King”: Christine Brown praises new boyfriend

5 hidden sugar bombs you should be aware of

Why does my plant have brown tips on the leaves?

Ultra-processed foods: it’s not just their low nutritional value that’s a concern

Tributes for beloved ﻿EastEnders actress

“Hidden” sugars on our supermarket shelves

Rolling Stones forced to retire classic song

"I don't believe her": Lord Sugar slammed for Meghan Markle comment

Here’s what happens to your skin when you eat sugar

The rise of the brown nomads and tips on how to do it

Some infant formula milks contain more sugar than soda drinks new research reveals

Your brain on sugar: What the science actually says

Enjoy a sweet peach cheesecake with peach syrup

Are sugar subsitutes better for your health?

Fashion conspiracy: Does Prince Harry only own one pair of shoes?

“Diet” drinks linked to increased risk of dementia and stroke

Tributes for beloved EastEnders actress