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Can diet and lifestyle impact thyroid health? Yes,

Can diet and lifestyle impact thyroid health? Yes, yes it can.
A full background assessment is needed to guide a person on their individual thyroid health. Nonetheless, there's lots of general stuff that you may need to consider. Will follow up with hyper hypo style posts after this one.
✔ Not eating enough calories will negatively impact your thyroid function.
✔ Aim to eat a protein source at every meal.
✔ Iodine ➡️ Dairy, fish and seaweed.
✔ Selenium ➡️ Brazil nuts are a fab source. Fish is also great.
✔ Zinc ➡️ Meat, poultry, eggs, wheat germ.
✔ Iron ➡️ Liver, kidney, black pudding, octopus, beef & venison.
✔ If in meds double check you're taking them right (right dose, right time, no food/ supplement/ medications reducing adsorption)
✔ Don't underestimate the impact of stress!
For an appointment email kathryn@orlawalshnutrition.ie / info@orlawalshnutrition.ie/ @edible_evidence as I'm heading off on mat leave shortly!
#thyroid #dietitian #dietician #dieticiansofinstagram #dietitiansofinstagram

#Repost @sophiedietitian ・・・ Let’s start

#Repost @sophiedietitian
・・・
Let’s start with something very important…steroids are a necessary and lifesaving treatment that when used appropriately, are safe and very effective. ⁣
✅⁣
When they’re used and abused to make you look good…they’re very dangerous. The side effects are wide ranging from infertility to osteoporosis, raised blood pressure, poor immunity and damage to eyesight. Totes worth it for the gains 🙄🙄🙄🙄⁣
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While this is problematic, I didn’t write this post to warn people about not using steroids. I have written it to help men to identify if their FitSpo icons may be using drugs to improve their appearance. ⁣
❌⁣
I see them and I can identify them because I am trained to do so. Can you?⁣
❌⁣
When someone’s physique is altered (through photoshop, surgery or steroids) and we are led to believe it hasn’t been, we can end up striving for a body that is unachievable though healthy means. We might start buying the person’s protein shakes or pay for their workout plans or meal plans to try and emulate them, only to realise that however hard we work, we can’t quite get there. For some, they might give up, for others, they will keep going until they become seriously unwell physically and/or mentally. ⁣
❌⁣
Instagram certainly has a role to play but within gyms themselves, many men will be comparing their physique to others. Again, if the physique they covet has been chemically enhanced, it can lead to feelings of inadequacy and conditions such as Muscularity Oriented Disordered Eating and body dysmorphic disorders such as ‘bigorexia’. ⁣
❌⁣
So what can you do? Firstly, know the signs and unfollow anyone on social media who you think might be chemically enhancing their appearance ESPECIALLY if they are using their appearance to sell you product and services. Following them will only lead to comparison with the unachievable. ⁣
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Secondly, if you’re feeling the pressure to be bigger or you’re tempted to try these drugs despite the side effects, SPEAK TO SOMEONE. Remember that your appearance is the LEAST interesting thing about you and is certainly not worth risking your health for. ⁣
❌⁣
Remember, men’s body image issues are iimportant

I am thankful for frozen veg. With no childcare, p

I am thankful for frozen veg. With no childcare, peeling & chopping simply takes too much time. However, for those that have seen me in clinic, you'll know I was always a fan. It helps reduce food waste and facilitates more out of season options that a more sustainable lifestyle limits. Although I always still include locally sourced, in season fresh options, at the moment, frozen varieties are my main go to. Thankfully they are super nutritious which helps support me and my family's immune system and keeps our guts (bodys') healthy.

Social media often chats about seeds, but typicall

Social media often chats about seeds, but typically the likes of chia or flax. Sesame seeds are discussed less (I think!) so it's easy to assume they aren't that nutritionally impressive.

Sesame seeds, similar to other seeds, are a source of protein, fibre, unsaturated fats, lignans, phytosterols, vitamins, minerals, and antioxidants.

Like lots of seeds, sesame seeds have been studied in humans for a variety of health benefits. What does the research suggest....

✔ May reduce inflammation & oxidative stress,
✔ May lower cholesterol
✔ Appear to lower blood pressure (meta-analyses suggests ⬇️ of systolic and diastolic blood pressure by 7.8 mm Hg & 5.8 mm Hg, respectively).
✔ May be particularly good for those with osteoarthritis as 40 g of sesame seeds daily for two months was associated with significantly lower inflammatory markers (CRP & IL6).

Do you like hummus? It's usually made using sesame seeds paste Tahini. Tahini is lovely on toast or as a part of salad dressings or marinades.

#tahini #sesameseeds #hummus #houmous #seeds

Mmm... #bread 🍞🥯🥖 What's your favourite?

Mmm... #bread 🍞🥯🥖 What's your favourite? I'm obsessed with bagels at the mo.

#Repost @edible_evidence
・・・
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🥖 BREAD 🥖 .
✖️”Bread makes you fat”.
- ONLY if you eat in excess, in fact bread is low fat as it has <3g fat/ 100g. The majority of studies found no association between bread consumption and weight change.
.
✖️”Gluten free (GF) bread is healthier than regular bread”.
-Technically yes, IF you have coeliac disease as a GF diet is essential. A study found GF bread was higher in fat + sugar + cost compared to regular bread.
.
✖️”White bread is bad for you”
- White and wholemeal breads have similar calories and by law, nutrients lost in milling white flour must be replaced, e.g. fortified with iron, calcium and B vitamins. White bread is lower in fibre but for certain individuals, this may be a better choice.
.
Other reasons you “knead” to stop hating bread:
• low sugar
• minimal/ no prep to eat
• cheap ~5p/slice
• easy portions...a slice is a slice.
• wheaten bread: if you know you know 🤤

What a Christmas and New Years lads... I hope you

What a Christmas and New Years lads... I hope you are all as safe as you can be.

My thoughts are with Mariter Tarugo's family, as well as others going through extremely challenging times due to COVID.

I am looking forward to tackling some more nutrition myths this year as well as giving advice on how you guys can feel better. As you can see, I'm about to pop. However, I'll cover as much as I can until then. Let me know what you would like me to focus on 👉🏼

Merry Christmas everyone. Stay safe 😘

Merry Christmas everyone. Stay safe 😘

All foods contain nutrients regardless of how we l

I always choose my chocolate bars based on what nu

When we label food as good or bad, we run the risk

When we label food as good or bad, we run the risk of changing how we discuss them.

For example, if a food is "bad" you may hear people talking about the calories it contains. (Important to remember that calories keep us alive and we would be dead without them).

When a food is "good" we discuss the nutrients e.g. 🥛 milk contains calcium, iodine, B vitamins and phosphorus, 🍣 salmon contains omega 3, 🍳 eggs provide vitamin D and are a great source of protein, 🥜 nuts provide healthy fats etc...

Food is food. Yes, you could argue that there are sometimes foods and every day foods. Yes, you could argue that some are healthier while some are less healthy. But let's remember that;

1. Context matters. Jelly babies can save a Type 1 diabetics life if having a hypo. Grapefruit isn't advised with some meds. Etc etc...
2. How a food appears in your overall diet matters. You can eat too much kale! No 1 food will make your diet healthy, no 1 food will make your diet unhealthy.
3. Food is a tasty giver of nutrients. No food lacks nutrients. Christmas cake and pudding provide potassium, fibre and are 1 of your 5 a day.

Let's change the chat.

4 reasons iron is important 1. Red blood cells -

4 reasons iron is important

1. Red blood cells - iron binds oxygen which is then transported to the cells of the body

2. Production of energy through pathways of energy production in mitochondria (energy producing factory of the cell)

3. Important in immune response – in athletes this enhances performance due to consistency with training

4. Cognition – imterestingly the brain development changed when humans started to eat meat – decision making important for athletes – avoid feeling lethargic and feeling foggy by facilitating cognitive processing

➡️ 35% of female athletes and 10% of male athletes thought to be iron deficient.

✅ Those at risk include
👧 females
🌰 Vegetarians
🏃🏽‍♂️ endurance runners

💊 SUPPLEMENTS 💊
✔ Hepcidin blocks iron absorption into the body. It helps protect our body from too much iron. This can lead to gut issues as the iron remains in the gut, and doesnt go into the body. Hepcidin increases from morning to night. It also increases from about 3h post exercise (greater effect the longer you exercise). It peaks about 6h post exercise.

👩🏽‍🔬 What does the research suggest we do:
1. Take your supplement in the morning.
2. Take your supplement within 30min of finishing exercise (if exercising in the morning). Seems to enhance absorption.
3. Take your supplement every other day (shown to have a similar impact on body iron stores as taking it every day, despite taking half as much)
Taking it every other day results in far less gut issues
4. Low carb diets and having low carb stores when starting exercising may worsen body iron levels (IL6 important here).

With thanks to Peter Peeling, Alannah McKay and Rachel McCormick who chatted about this at ISENC.
Want to learn more?
Sports Med: refining treatment strategies for iron deficient athletes - 2020

#anaemia #anemia

Is Time Restricted Eating or Intermittent Fasting

Is Time Restricted Eating or Intermittent Fasting for you? Well, can you risk losing lean tissue (e.g. muscle mass)? Most people can't... And, it's a real risk. Maybe you can remedy the losses with exercise at particular times of the day and protein hits during fasted periods, perhaps in the short term, but no evidence that it will work in the long term.

✔With new studies we have new evidence. The data is suggesting that it's really not 1st line option for some individuals e.g. athletes, and perhaps those after 60y.

✔It may still be applicable in certain circumstances e.g. some people with fatty liver, some people with type 2 diabetes. But, more evidence is obviously needed. And, what you eat, and when you eat it still important.

✔Also backs up the need to not focus as much on the number on the scales as body composition is more important. E.g. losing 1.5kg of excess fat tissue versus 1.5kg of weight. E.g. Templeman study where ~50% of weight loss was lean tissue in Alternative Day Fasting group versus nearly no lean losses in those that cut daily intake a bit. So, clearly showing the risk of muscle loss.

If you want to read up on this ➡️ Templeman at all., 2021, Smith et al 2020, Parr, Heilbronn & Hawley 2020, Betts studies e.g. from 2011.
Info provided to me by ISENC (Hawley & Betts)

Often when people set goals or intentions for them

Often when people set goals or intentions for themselves, they focus on what they can do. It's always an interesting discussion when you switch the topic to changes within the environment. We can't change non-modifiable stuff like genetics, but what is modifiable?

Remember - food isn't good or bad. It delivers nut

Remember - food isn't good or bad. It delivers nutrients to the body in a delicious package.

And for extra nutrients perhaps some ice cream?

And for extra nutrients perhaps some ice cream?

I don't know about you but I'm feeling a little lo

I don't know about you but I'm feeling a little low in Vitamin E...

➡️ A large % of people who lose weight eventua

➡️ A large % of people who lose weight eventually gain it back, resulting in yo-yo dieting, which carries its own health risks.
➡️ It does not mean "eat whatever you want"
➡️ An individual's weight is strongly influenced by genetics as well as other things like environment and money. "Diets" don't tend to work. Sure if they did the diet industry wouldn't be so prosperous. It tends to sell something that doesn't work and can keep you coming back for more.
➡️ Lots of people end up gaining more weight than they lost on said "diet". It makes you wonder if some people would be in smaller bodies if they never dieted?
✔ So, perhaps there needs to be a change of focus... What would happen if the focus changed from weight loss to healthful behaviours. If you included more healthful behaviours into your life, would you be healthier? Yes, you would. Regardless of what happened to your weight.
👍 What could you focus on? Lots of things. Moving your body more in a way that feels good to you. Working on improving sleep quality or quantity. Aiming to provide your body with the vitamims and minerals it needs to function at its best. Better stress management perhaps? Or maybe eating more mindfully to get as much enjoyment from your food as possible. Lots of options to consider, depending on where youre at.

You're aiming for a type 4. #💩 #guthealth #bri

You're aiming for a type 4.
#💩 #guthealth #bristolstoolchart

#Repost @aveenbannon ・・・ Love this analogy!

#Repost @aveenbannon
・・・
Love this analogy! #Repost @joseesovinskyrd
・・・
🚌 I love analogies and metaphors in therapy. This one is inspired by a technique called “defusion” from Acceptance and Commitment Therapy (ACT).⁣
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🚌 Defusion involves distancing our mind from unhelpful and critical thoughts. We aim to observe thoughts mindfully without “fusing” with them, or seeing them as dangers or facts.⁣
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🚌 As a bus driver, you can listen to the passengers when they say something helpful and work on distancing yourself from them when they don’t. ⁣
⁣

Nuts are a great source of protein, fibre and hear

Nuts are a great source of protein, fibre and heart healthy unsaturated fats.

👨‍🔬 Research has shown that consuming 30g of nuts (about one handful or 23 almonds) per day can reduce cholesterol levels by about 3%. However, it may be a case of the more the merrier!

👩🏽‍🔬 An analysis of 61 clinical trials involving all tree nuts (ie, walnuts, pistachios, macadamia, pecans, cashews, almonds, hazelnuts, and Brazil nuts) concluded that their lowering effect on total and LDL cholesterol as well as triglycerides was dose related (more may be better!) and not specific to any particular nut (variety is prob best). In other words, cholesterol improved more with 60 g of nuts daily.

The evidence behind individual nuts:

✔• Almonds: Research showed that snacking on almonds (43 g/day) significantly increased HDL levels in adults with elevated LDL ("bad") cholesterol.

✔ • Pistachios: One review of nine clinical studies concluded there’s good evidence that daily pistachio intake has a favourable effect on blood cholesterol.

✔• Cashews: In a study, 30 to 60g of cashews were provided daily to adults with elevated LDL levels. Eating cashews was associated with significantly improved cholesterol levels. Another study noted an increase in HDL ("good") values in people with type 2 diabetes when 30 g of cashews were consumed daily for 12 weeks.

✔• Pecans: Pecan-rich diets have been associated with a reduction in LDL cholesterol.

✔• Walnuts: Although excellent at keeping the elasticity of the blood vessels healthy, an analysis of 13 studies have shown that eating walnuts lead to a reduction in total and LDL cholesterol. They also have provided significant improvements in antioxidant levels within the body as well as inflammation.

#nuts

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