Transcript sugar rush

MIND What You Eat
Workshop 1
Action Against Alzheimer’s Programme
• Professor Bredesen’s work in the US – prevention and reversal of
cognitive decline
• Amanda Williams, Nutritional Therapist and Technical Director of
Cytoplan Ltd became aware of Professor Bredesen’s work and wanted
to bring it to the UK
• Cytoplan developed the materials for this programme which is being
delivered nationwide by a network of Nutritional Therapists.
• Cytoplan is a supplements company, owned by a charitable
foundation, the AIM Foundation.
• The charitable foundation is also funding a clinical trial for patients
with Alzheimer’s
Action Against Alzheimer’s Programme © Cytoplan
Aims of the programme
• To increase your knowledge and understanding of diet and lifestyle
factors important for brain health (and overall health)
• To help you understand your current relationship
with food and lifestyle
• To empower you to make long-term,
sustainable changes
Action Against Alzheimer’s Programme © Cytoplan
Outline of programme
The Programme includes a series of 8 workshops covering:
• Workshops 1-3 Mind What You Eat
• Workshop 4 Gut Health
• Workshop 5 Stress
• Workshop 6 Sleep
• Workshop 7 Exercise
• Workshop 8 Brain Training PLUS
• Home Study Module Self Care Journey
The workshops will be a combination of talks, activities, discussion and feedback
from you on how you are getting on. Homework included!
Action Against Alzheimer’s Programme © Cytoplan
MIND What You Eat
Three Workshops on MIND What You Eat – nutrition for BRAIN health
In today’s workshop we will cover:
•
Evidence our current diet and lifestyle is making us sick
•
The nutrition gap
•
Sugar & carbohydrates
•
Self Care Journey – build your understanding & Get motivated
•
Home study module activities
Action Against Alzheimer’s Programme © Cytoplan
Workshop 1: Learning Objectives
•
•
•
•
•
•
•
•
List the key components of Professor Bredesen’s approach to brain health
Describe the nutrition gap and it’s main causes
Explain how foods affect your blood sugar levels
Describe the symptoms of blood sugar imbalances
Explain the effect of high blood sugar on brain function
Define the four categories of carbohydrates
Discuss how to keep blood sugar levels balanced
Apply the Self Care Journey to achieve success undertaking the programme
Action Against Alzheimer’s Programme © Cytoplan
How is your mental focus & memory?
Do you suffer brain fog?
Action Against Alzheimer’s Programme © Cytoplan
What would you like instead?
Action Against Alzheimer’s Programme © Cytoplan
How we can achieve optimum health
and MIND?
The key components of brain health include:
• Nutrition which is central
• Fasting
• Gut health
• Stress reduction
• Sleep
• Brain stimulation
• Sense of Purpose / Family / Community
Action Against Alzheimer’s Programme © Cytoplan
Evidence our diet & lifestyle is making us ill
Since the 1950s, there has been an explosion in the prevalence of
chronic degenerative disease, for example:
 Obesity & diabetes
 Hypertension & heart disease
 Mental Illness & dementia
 Impaired immunity: cancer, asthma, arthritis
We may be living longer, but few of us are living more healthily
Action Against Alzheimer’s Programme © Cytoplan
In Blue Zones it is normal to live into
late 90s or over 100 without
suffering chronic disease
Blue Zones in Sardinia, Okinawa,
Costa Rica, Loma Lida.
Action Against Alzheimer’s Programme © Cytoplan
Diet and the Nutrition Gap
• Nutrition is at the heart of health. In fact suboptimal nutrition can contribute to most diseases
we know
• The human body requires a daily intake of ‘food
nutrients’ to meet its needs. Many people fall
short of key nutrients today for many different
reasons
• This Nutrition Gap is a key factor in the increased
prevalence of many of today’s chronic
degenerative diseases
Action Against Alzheimer’s Programme © Cytoplan
The Nutrition Gap
• The Nutrition Gap = the difference between the
nutrients we are ingesting from an average UK diet and
those deemed necessary for health
• Taken from work of Dr Paul Clayton, leading scientist
and Medical Dr, who reviewed over 4,000 studies to
come up with the levels of nutrients we need for
optimum health
Action Against Alzheimer’s Programme © Cytoplan
The Nutrition Gap – Minerals, Essential fats, Flavonoids etc
Nutrient
We get
We need
Is missing
Is safe to
supplement
Calcium mg
Magnesium mg
Iron mg
Zinc mg
Copper mg
Iodine µg
Selenium µg
Chromium µg
EPA/DHA mg
Flavonoids mg
Carotenoids mg
917
308
13.2
11
1.5
180
35
30
100-200
145
2-6
950-980
350
20
20
2-3
280
185
110-150
750
450-800
20
33-63
42
6.6
9
0.5-1.5
100
150
80-120
550-650
305-655
14-18
1500
400
20
25
2.5
500
350
1000
Action Against Alzheimer’s Programme © Cytoplan
The Nutrition Gap - Vitamins
Nutrient
Vitamin A
B1 mg
B2 mg
B3 mg
B6 mg
B12 µg
Folic Acid µg
Vitamin C mg
Vitamin D µg
Vitamin E mg
We get
1012
1.7
2
39
2.4
7.2
252
58-90
2.9
9.3
We need Is missing
1800
8-12
8-12
50-60
6-12
8-16
450
300-500
15-25
100-200
788
6.3-10.3
6-10
11-21
3.6-9.6
0.8-8.8
198
210-442
12.1-22.9
90.7-190.7
Is safe to
supplement
1500
100
40
25
20
2000
400
1000
200
800
Action Against Alzheimer’s Programme © Cytoplan
National Diet and Nutrition Survey 2014
Results identified there are nutrient deficiencies in every group of
the population
Those affected will often be unaware, as there are no visible
warning signs
Action Against Alzheimer’s Programme © Cytoplan
Why is there a nutrition gap?
There are 6 main reasons:
•
•
•
•
Sedentary lifestyle
Modern farming methods
Food processing
Lifestyle factors
- smoking, alcohol, exercise, sun exposure, stress, medications etc
• Genetics
• Our food choices
Action Against Alzheimer’s Programme © Cytoplan
Sedentary Lifestyle
• Hunter-gatherer man ingested 4,000 ++ calories /day. Our sedentary
lifestyle means we eat 2,000 kcals a day and even that is too much for
some but we still need the micronutrients in 4,000 kcals
• We are over-fed and malnourished!
Action Against Alzheimer’s Programme © Cytoplan
Modern Farming Methods
Modern farming methods have conspired to maximise yields
at the expense of nutrient content
micronutrients
Today, our food contains
only a fraction of
the essential
it contained 100 years ago
Action Against Alzheimer’s Programme © Cytoplan
Food Processing
The Food Industry has compounded this problem by – milling, refining,
processing, additives, extensive use of sugar, trans fats
Action Against Alzheimer’s Programme © Cytoplan
Nutrient Depletion from Medication
Action Against Alzheimer’s Programme © Cytoplan
Nutrient depletions - examples
• Acid reducing medication eg omeprazole – long term use can reduce B12;
plus minerals, folic acid, vitamins B6 and C
• Statins - CoQ10, zinc, selenium, omega-3
• Antibiotics – B vitamins; vitamin K, gut bacteria
• NSAID’s –(brufen, naproxen) – folic acid, iron , vitamin C
• Benzodiazepines (anxiety/sleep) – melatonin
This is for information only – DO NOT stop prescription medications unless
agreed with your GP or medical practitioner
Action Against Alzheimer’s Programme © Cytoplan
Genetic factors
Certain genetic mutations may mean we need higher levels of
some nutrients
In relation to Alzheimer’s the main relevant nutrients are
• Vitamins A, B complex, D and K
• Zinc
• Omega 3 fatty acids
• Choline
• Bifidobacteria
Action Against Alzheimer’s Programme © Cytoplan
Our Food Choices
Action Against Alzheimer’s Programme © Cytoplan
Health Survey in 2001
Mental health
• 43% have poor memories or difficulty concentrating
• 58% suffer mood swings
• 50% suffer anxiety
• 42% suffer depression
Low Energy
• 76% of people are often tired
• 52% feel apathetic and unmotivated
• 47% have difficulty sleeping
Based on an online health survey of 22,000 people.Source: Optimum Nutrition for the Mind, Patrick Holford
Action Against Alzheimer’s Programme © Cytoplan
Activity 1:
What foods give us energy and
help mental focus?
Action Against Alzheimer’s Programme © Cytoplan
Eating for Energy & Mental Focus
Fast ENERGY Foods
‘Energy Robbers’
Slow Energy Foods
Protein – combine with Slow
Combine with Protein Energy Foods
Fizzy drinks
Fruit juice
Fruit yoghurts
Mars bar
Milk chocolate
Breakfast cereals
Cereal bars
Biscuits
Cakes
Sweets / Sugar
White bread
White pasta
White rice
Oats
Potatoes
Sweet potatoes
Brown Basmati rice
Buckwheat flour
Quinoa
Beans / pulses
(Wholemeal
bread/wholemeal
pasta)
Nuts
Seeds
Eggs
Natural yoghurt
Fish
Meat
Cheese
Beans / pulses
Also high fat foods – avocado,
coconut, oils
Action Against Alzheimer’s Programme © Cytoplan
Our Food Choices
Add photos
Action Against Alzheimer’s Programme © Cytoplan
Increase in chronic diseases
including Alzheimer’s, Type 3
Diabetes
Action Against Alzheimer’s Programme © Cytoplan
"Sugar is as dangerous as tobacco [and] should be classified as a hard
drug, for it is harmful and addictive,“
British Medical Journal (2005)
Action Against Alzheimer’s Programme © Cytoplan
Nutrition Labels
• Government recommends max 30 g added sugar per day
• 5 g or less per 100 g = Low in sugar
• 15 g or more per 100 g = high in sugar
• 4 g = 1 teaspoon of sugar
Beware – e.g. White loaf of bread is low
in sugar (3.8 g) but high in refined flour
which behaves like sugar (42.8 g)
Action Against Alzheimer’s Programme © Cytoplan
Activity 2:
What has the most sugar content?
Action Against Alzheimer’s Programme © Cytoplan
Sugar
Contents
Muller Corner
= 4.4 tsp sugar
Coca Cola (330ml can)
= 8.75 tsp sugar
Dolmio Pasta Sauce
= 7.25 tsp sugar
Tropicana Orange
Juice (300ml)
= 7.5 tsp sugar
Sources of sugar contents available on
request, usually from relevant
company’s website; sugar contents
may change in future. Correct at time
of going to print.
Action Against Alzheimer’s Programme © Cytoplan
Sugar
Contents
Maynards Wine Gums (215g bag) = 30.5 tsp sugar
Costa Massimo Chai Latte
= 20.3 tsp sugar
McDonalds Large Milkshake (banana)
= 19 tsp sugar
Sources of sugar contents available on
request, usually from relevant
company’s website; sugar contents
may change in future. Correct at time
of going to print.
Action Against Alzheimer’s Programme © Cytoplan
Sugar
Contents
1 medium apple
(182g) = 4.75 tsp
sugar
1 cup grapes (151g) =
5.75 tsp sugar
1 cup raspberries
(123g) = 1.25 tsp sugar
1 portion blueberries
(80g) = 2 tsp sugar
Sources of sugar contents
available on request, usually
from relevant company’s
website; sugar contents may
change in future. Correct at time
of going to print.
Action Against Alzheimer’s Programme © Cytoplan
Sugar
Contents
500g Frosties
= 46 tsp sugar
30g serving =
4 tsp sugar
1 kg Oats =
no added sugar
30g serving =
no added sugar
Sources of sugar contents available on
request, usually from relevant
company’s website; sugar contents
may change in future. Correct at time
of going to print.
Action Against Alzheimer’s Programme © Cytoplan
Sugar
Contents
120g Dairy Milk
= 21 tsp sugar
100 g Lindt 70% Cocoa
= 7 tsp sugar
Sources of sugar contents available on
request, usually from relevant
company’s website; sugar contents
may change in future. Correct at time
of going to print.
Action Against Alzheimer’s Programme © Cytoplan
Sugar
Contents
Actimel probiotic –
strawberry
= 3 tsp sugar
Muller fruit corner - strawberry
= 6 tsp sugar
Activia probiotic - strawberry
= 4 tsp sugar
Ski - strawberry = 4 tsp sugar
Yeo Valley Natural (no added sugar)
= <2 tsp sugar
Beware addition of artificial
sweeteners especially ASPARTAME in
some yoghurts
Sources of sugar contents available on
request, usually from relevant
company’s website; sugar contents
may change in future. Correct at time
of print
Action Against Alzheimer’s Programme © Cytoplan
Names for Sugar / Refined carbohydrates
• Sucrose
• Glucose
• Fructose
• Lactose
• Malt
• Malt extract
Maltose
Honey
Corn Syrup
Rice syrup
Rice extract
Sorbitol
Foods: (Alcohol), most breakfast cereals, white bread (white flour), white pasta,
white rice, fruit juice, and of course ‘junk’ foods
Action Against Alzheimer’s Programme © Cytoplan
Ingredients: sugar, glucose syrup, skimmed milk, cocoa
butter, cocoa mass, sunflower oil, lactose, milk fat,
vegetable fat , whey powder, fat reduced cocoa, barley
malt extract, emulsifier, salt, egg white powder,
hydrolysed milk protein
Nutritional information
Carbohydrate (g)
Of which sugars (g)
100 g
69 g
60 g
58 g
40 g
34.6 g = 8.5 tsps
Action Against Alzheimer’s Programme © Cytoplan
Ingredients: Yoghurt flavour coating 31% (vegetable oil,
sugar, milk whey, dried yoghurt, emulsifier: sunflower
lecithin), dried apricots 18%, almonds 13%, shredded coconut
13%, glucose syrup, crisped rice (rice sugar), honey.
Nutritional information:
100 g
Carbohydrate
52.8 g
Of which sugars 34.2 g
50 g
26.4 g
17.1 g
35 g
18.5 g
12.0 g
Action Against Alzheimer’s Programme © Cytoplan
44 oz.
6 oz.
16 oz.
(170ml)
(455ml)
32 oz.
(1250ml)
64 oz.
(1818ml)
(909ml)
Action Against Alzheimer’s Programme © Cytoplan
What is blood sugar?
• Eating food increases blood sugar, sugary foods cause a more rapid
increase
• Blood sugar is the level of glucose in the blood.
(normal range 4.4 - 6.1 mmol/litre)
• The body, and especially the brain, functions best with blood glucose
at an optimum level
Action Against Alzheimer’s Programme © Cytoplan
Average Diet
Blood sugar variations through the day
11
Low GL Diet
9
Blood Sugar Level
7
5
3
1
-1
-3
Breakfast
-5
6:00 AM
8:00 AM
Snack
10:00 AM
12:00 PM
Lunch
2:00 PM
4:00 PM
Time
Dinner
Snack
6:00 PM
8:00 PM
10:00 PM
Action Against Alzheimer’s Programme © Cytoplan
Symptoms of blood sugar imbalance
• Poor memory or concentration
• Tiredness
• Anxiety / irritability
• Cravings for sweet foods
• Poor sleep
• Weight gain
• Frequent headaches
Action Against Alzheimer’s Programme © Cytoplan
Effect of high blood sugar on brain function
• Glucose can attach to structures on cells and damage them and trigger
inflammation – AGEs – Advanced Glycation End Products
• High blood sugar / insulin leads to reduced beta-amyloid clearance (as the
enzyme that clears this also degrades insulin). Beta-amyloid is a bit like ‘scar
tissue’ that forms in the brain
• The brain can become insulin resistant – 20 years before other tissues in the
body. This can lead to brain being ‘starved’ of fuel
• A diet high in sugar (and saturated fat) reduces levels of Brain Derived
Neurotrophic Factor (BDNF)
Types of carbohydrates
REFINED
STARCHY
FRUIT
Sugar, sugary foods,
white bread, white
pasta
Wholegrains bread,
pasta, rice, sweet
potatoes, quinoa,
buckwheat
Berries, apples,
pears, plums
Avoid or limit
Moderate amounts
eg maximum ¼ plate
at each meal.
2 portions per day
(max 3). High in
sugar.
COMPLEX VEGETABLES
Vegetables: broccoli,
other leafy greens,
cucumber, avocado,
onions, garlic,
carrots, beets,
tomatoes, peppers
etc etc
LOTS: 6-8 per day.
Action Against Alzheimer’s Programme © Cytoplan
MIND What You Eat – How?
• Avoid or reduce sugary foods – biscuits, cakes, sweets, fizzy drinks,
yoghurts, breakfast cereals
• Switch to wholegrains AND eat very small amounts only. Fibre slows
down sugar rush
• Always eat starchy carbohydrates with some protein and/or fat ie
• Include some protein at every meal
• Eat protein with snacks e.g. apple and nuts
Action Against Alzheimer’s Programme © Cytoplan
MIND What You Eat – How?
• Watch portion sizes of starchy wholegrain carbohydrates eg quinoa,
sweet potatoes – ¼ plate maximum. Less for weight management
• Avoid artificial sweeteners – may increase appetite
• Start reading food labels – look at carbohydrate content, sugar
content – 4 g sugar = 1 teaspoon
• PLAN YOUR MEALS AND SNACKS (if you fail to plan, you plan to fail)
Action Against Alzheimer’s Programme © Cytoplan
Activity 3 - What is ‘wrong’ with these meals?
Breakfast: Cornflakes and milk (no sugar)
Lunch: Pasta and tomato sauce
Supper: Rocket soup and crusty roll
(Ingredients 400 g potatoes, 200 g onions,
150 g rocket, garlic, stock)
Action Against Alzheimer’s Programme © Cytoplan
Next week – MIND What You Eat
• Healthy fats for the brain
• The importance of vegetables for brain function
Action Against Alzheimer’s Programme © Cytoplan
How can we prepare to make changes?
• Mental preparation
• Practical planning
Action Against Alzheimer’s Programme © Cytoplan
Preparation for change
• Knowledge
•
•
•
•
Understanding the benefits of making changes to your health
Information on what foods to eat, what foods to avoid
Ideas on how to create meals using these foods
Understanding current eating patterns and where changes are needed
• Motivation / willingness to change
• Understand barriers to change / what might stop you from making
changes
• Identify strategies to overcome barriers
Action Against Alzheimer’s Programme © Cytoplan
Your Self Care Journey
Enabling Change
Action Against Alzheimer’s Programme © Cytoplan
© Cytoplan
Your Self Care Journey
Build Your Understanding
Develop your comprehension of a Whole
Person model of health and disease
Improve your understanding of your state of
health/illness
Understand the process involved in maintaining
your good health and sense of wellbeing
Action Against Alzheimer’s Programme © Cytoplan
Your Self Care Journey
Get Motivated
Build your vision of your future and become
clear on what being healthier would
mean for you
What are you wanting?
What would your experience of life be like if you
weren't dealing with your current symptoms?
Action Against Alzheimer’s Programme © Cytoplan
Your Well Formed Outcome
• Setting a Well-Formed Outcome (similar to a goal)
• Identify what you want (use POSITIVE language) and why you want it
• How much do you want it (out of 10)?
• When do you want it i.e. context – with who, and timescale
• How will you know you have it? How will others know?
• What resources do you need?
• What would stop you achieving your outcome?
• Is there any downside to having your outcome?
Action Against Alzheimer’s Programme © Cytoplan
Making changes - barriers
• Time
• Money
• Motivation
• Willpower
• Boredom
• Other people
• Environment
• Likes / dislikes
Action Against Alzheimer’s Programme © Cytoplan
Incongruence
• When you put your energy and resources into a goal that is not
congruent for you, some part of you will fight the change.
• For example – ‘part of me wants to be healthy and part of me can’t
be bothered’
• Another example is if achieving the goal results in loss of something
else
• Are there any parts of you in conflict about your outcome. Conflict
between what you ‘should’ do and what you ‘want’ to do
Action Against Alzheimer’s Programme © Cytoplan
Home Study Module Week 1
• Understanding a Whole Person Approach to Health
• Creating Your Well Formed Outcome
• Identifying Barriers to Making Changes
Build Your
Understanding
Get
Motivated
Action Against Alzheimer’s Programme © Cytoplan
Summary of today
• Evidence our current diet and lifestyle is making us ill
• The nutrition gap
• Sugar, refined and starchy carbohydrates
• Self Care Journey – build your understanding & get motivated
Action Against Alzheimer’s Programme © Cytoplan
Feedback questionnaires
• Feedback is welcome – please complete now and hand-in on your
way out.
• Thank you !
Action Against Alzheimer’s Programme © Cytoplan