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What is hypertension?

Hypertension refers to high blood pressure, and according to the Heart foundation, approximately 4 in 10 adults are experiencing hypertension which is a cause for concern.

What is blood pressure?

We often hear this term but may not fully comprehend what it means.

The heart pumps blood throughout the body through blood vessels knows as arteries. The force with which the blood is pumped is known as blood pressure. When the force is higher than normal, it is termed as high blood pressure. The higher the blood pressure, the greater the risk of heart disease. The risk is equally high for both men and women, young or old.

A blood pressure of 120/80 mm Hg or lower is normal.

How is blood pressure measured?

Blood pressure is measured in two ways. The first measurement is known as systolic blood pressure, which measures the pressure in your blood vessels when your heart beats. The second measurement is known as diastolic blood pressure, which measure the pressure in your blood vessels when your heart rests between beats.

What are the risk factors?

There are several risk factors for hypertension, such as age and genetics, but these are risk factors that we unfortunately do not have a control over. However, there are factors that we do have control over, such as weight, salt and alcohol intake, and abdominal obesity. This is characterised by weight concentrated around the abdomen. Abdominal obesity is of major concern because the fat tissue around the abdomen is metabolically active and can release free fatty acids into the circulation that accumulate around the heart, affecting its ability to function effectively.

Excess salt consumption also causes an increase in blood pressure. This is because when you consume a lot of salt the body starts to retain water. This puts pressure on the heart to pump blood around the body and causes high blood pressure.

Lifestyle management tips to help with hypertension:

1. The DASH (Dietary Approaches to Stopping Hypertension) diet is the recommended diet for reducing blood pressure and reducing weight. The diet consists of fruits, vegetables, wholegrains, nuts and low fat dairy products.

2. Reduce dietary sodium levels to 2300mg or less of sodium a day (which equals to less than 6g of salt per day). This will reduce systolic blood pressure by 2-7mm Hg.

Listed below are some ways you can reduce salt from your diet:

  • Avoid adding salt to meals and swap sauces that have a high salt content (i.e. soy, oyster and fish sauce) with herbs and spices, lemon or lime juice, black pepper, fresh ginger, garlic and chilli to add flavour to your food.
  • Swap processed meats like salami, ham, bacon, and sausages with fresh meat, fish or eggs.
  • Choose low salt cheeses such as ricotta or quark cheese.
  • Choose snacks with less salt such as plain rice wafers, corn thins and unsalted popcorn.
  • Read labels on packaged foods to check for salt content. Packaged foods with less than 120mg are ideal.

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post Dietary management of hypertension appeared first on ENT Wellbeing Sydney.

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What is alcohol?

Alcohol is formed by yeast fermentation of different foods. Wine, for example, is made from the sugar in grapes and beer comes from the sugar in malted barley. Through this fermentation process, ethanol is produced as a by product. The strength of the alcohol is dependent on the length of the fermentation process. Spirits, for example, have a higher alcohol content than beer or wine.

How much should you consume?

The Australian dietary guidelines recommend no more than two standard drinks per day for both men and women, and at least two alcohol-free days per week. This is the recommended maximum, and although consumption of alcohol in moderation is acceptable, one should aim to keep to a minimum as alcohol is simply empty calories. There are however certain individuals who should not be consuming alcohol at all. This includes pregnant women, children, adolescents and patients on medications that negatively interact with alcohol.

Metabolism of alcohol

Unlike food, alcohol does not require digestion as it gets quickly absorbed across the walls of the stomach and reaches the brain within a few minutes. In the stomach alcohol is broken down with an enzyme known as alcohol dehydrogenase. From the stomach, it moves to the small intestine where it is rapidly absorbed. Then the alcohol travels through the blood and reaches the liver. The liver is the main site where the alcohol is dealt with.

Why is drinking too much alcohol a problem?

The liver prefers to use fatty acids as its fuel; any excess fatty acids are packed into what is know as triglycerides and sent out to other tissues of the body. However, when there is alcohol in the body, the liver has to give priority to alcohol as it demands a lot of attention, and the fatty acids accumulate on the liver which can create what is known as ‘fatty liver’. By decreasing alcohol intake fatty liver is reversible, but only in the initial stages. If alcohol intake is excessive and the fatty liver progresses to cirrhosis, it is largely irreversible.

Besides the liver, alcohol also affects the brain. Although alcohol is often used to deal with emotional stress, it is essentially a depressant as it slows the central nervous system. Regular consumption of alcohol also reduces the amount of serotonin in the body which is a hormone that makes a person feel good. Hence, alcohol in the long run can actually lead to depression rather than be a cure for it. Excess alcohol also promotes obesity. Alcohol is calorie rich but does not provide any nutrients. Furthermore, alcohol interferes with excretion of uric acid which can cause inflammation of the joints.

Tips when drinking alcohol:

    1. Drink water:

    Alcohol can cause dehydration as it decreases the production of the anti-diuretic hormone that is responsible for retaining water. As a result, the loss of water can also increase thirst. It is important to quench your thirst only by drinking water; not by drinking more alcohol. To avoid dehydration, drink a glass of water before every drink. Further to reduce the hangover effect, drink an extra glass or two of water before sleeping.

    2. Eat before drinking:

    Eat a meal containing carbohydrates and fats before drinking. Carbohydrates such as bread, rice and yogurt will help slow the absorption of the alcohol, and the fats will slow the movement in the gut. This will help slow the process of alcohol reaching the brain.

    3. Choose lower calorie options:

    Avoid sugary mixers and high alcohol contents, and instead choose drinks like gin with diet tonic water, vodka with a lemon wedge or lower alcoholic beer.

    4. Drink slowly:

    The slower you drink, and with breaks in between the drinks, the easier it is for the liver to metabolize the alcohol.

Small amounts of alcohol can be enjoyed in moderation, but in excessive amounts it can be lethal. Closely monitor your alcohol intake as it could be the sole reason for weight gain and a number of other health issues.

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post Alcohol appeared first on ENT Wellbeing Sydney.

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Pregnant women often use the phrase ‘now I’m eating for two’. There is an increase in the calorie intake for pregnant women as the child is relying on the mother’s diet for nutrition. However, eating for two does not mean simply doubling the calories. The extra need for calories should not be a license to consume empty calories from high fat, high sugar foods or sugar sweetened beverages. Instead, calories should come from a variety of food groups such as fruits, vegetables, healthy fats, wholegrain carbohydrates and lean protein. A healthy diet that includes different food groups will ensure that yours and your child’s nutrient needs are met.

Important points to keep in mind when you are expecting:

    1. Your body weight:

    You only need to put on a specific amount of weight for a healthy pregnancy, and how much will depend on your BMI. Excess weight gain can cause complications during delivery or an increased risk to the health of the baby. . A woman with a BMI above 30 could be susceptible to gestational diabetes. On the other hand, an inadequate amount of weight gain increases the risk of a having a low weight baby or a premature delivery. During the first trimester, there is no additional calorie requirement. During the second trimester, an extra 340 calories a day is required, and an additional 450 calories during the third trimester.

    The following is an indication of the required weight gain depending on your BMI:
    Low BMI< 18.5: 12.5-18 Kg BMI 18.5- 25: 11.5- 16 Kg BMI 25-30: 7- 11.5 Kg BMI> 30: 5-9 Kg

    2. Adequate protein intake:

    During late pregnancy increased protein is required. This is extremely important for healthy growth and development of the maternal tissues and the foetal support tissues. Adequate protein also helps prevent complications such as low birth weight infants. Low birth infants are at an increased risk of developing chronic diseases such as cardiovascular disease and obesity later on in their lives. Increased protein should come from lean cuts of meat including beef, poultry and pork, and other sources such as eggs and vegetable protein sources like legumes and tofu.

    3. Adequate folate intake:

    Folate is a crucial nutrient required to protect the baby from neural tube defects. It is recommended to obtain most of the essential folate nutrients from food, however due to high folate requirements, supplementation and fortified foods are also necessary.

    4. Adequate iron intake:

    The requirements for iron are the highest during the third trimester. This is because the foetus has its own blood stores by this stage. Vegetarians have an 80% higher requirement for iron as plant sources of iron are not as well absorbed by the body as iron obtained from animal sources.

    5. Adequate zinc intake:

    Zinc helps the growth of maternal and foetal tissues. Again, vegetarians have a higher need as the plant sources of zinc are not as well absorbed. Furthermore, iron and zinc have competitive effects, so your zinc levels may increase if you are taking high levels of iron supplements.

    6. Adequate iodine intake:

    Iodine is a matter of public health concern for pregnant women as iodine deficiency can lead to mental and physical retardation. According to public health policy, bread and salt are fortified with iodine.

In summary, your lifestyle and eating patterns have to be given the utmost importance because a healthy mum leads to a healthy baby!

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post Nutrition during Pregnancy appeared first on ENT Wellbeing Sydney.

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What is shift work?

Shift work involves working on a schedule outside the standard 9-5 day (e.g. early morning and night shifts).

How does shift work have an impact on our health?

Our body works around a circadian rhythm. This refers to the body’s internal clock. Shift work, especially night shifts tend to disrupt the circadian rhythm, making it difficult for a shift worker to have a regular eating and sleeping pattern. The irregular eating pattern of a shift worker can also lead to unnecessary night time snacking of high fat, high sugar refined snacks instead of regular, balanced meals. There is also an increased dependence on convenient and takeaway meals rather than nutritional, home cooked meals. Some common health problems linked to irregular eating patterns are gastrointestinal issues such as reflux and constipation, as well as, other chronic diseases like obesity, high cholesterol and diabetes. It can also lead to nutrient deficiencies with fibre, zinc and vitamin D.

Here are 3 lifestyle recommendations for night shift workers:

1. Avoid eating big meals between 12am to 6am

Try to have an early dinner prior to the start of the shift and breakfast at the end of the shift (before going to sleep). This will prevent you from waking up in the middle of the night due to hunger. Once you have woken up, lunch can follow this.

It’s understandable that one would be exhausted after a night shift, so it can help to go for easier Breakfast options such as, Weet-Bix with low fat milk topped with fruit and nuts or wholegrain toast with boiled eggs and a quarter of an avocado.

Examples of lunch and dinner meals include fresh fish with microwavable vegetables and rice or spaghetti bolognese with grated vegetables in the sauce.

2. Limit snacking

It is important to be cautious about snacking through the night shift. Although the frequency of snacking needs to be controlled, one can opt for snacks which contain wholegrain carbohydrates and protein that can fill you up and keep you alert. For example, include a piece of fruit and yogurt or wholegrain crackers with a boiled egg.

Green tea and chamomile tea can also help with hydration and digestion.

3. Be proactive

Make the best of the time when you are not working. Use your weekends to catch up on physical activity and preparing meals at home instead of overindulging on alcohol and takeaway meals.

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post How to stay healthy as a shift worker appeared first on ENT Wellbeing Sydney.

By

What is shift work?

Shift work involves working on a schedule outside the standard 9-5 day (e.g. early morning and night shifts).

How does shift work have an impact on our health?

Our body works around a circadian rhythm. This refers to the body’s internal clock. Shift work, especially night shifts tend to disrupt the circadian rhythm, making it difficult for a shift worker to have a regular eating and sleeping pattern. The irregular eating pattern of a shift worker can also lead to unnecessary night time snacking of high fat, high sugar refined snacks instead of regular, balanced meals. There is also an increased dependence on convenient and takeaway meals rather than nutritional, home cooked meals. Some common health problems linked to irregular eating patterns are gastrointestinal issues such as reflux and constipation, as well as, other chronic diseases like obesity, high cholesterol and diabetes. It can also lead to nutrient deficiencies with fibre, zinc and vitamin D.

Here are 3 lifestyle recommendations for night shift workers:

1. Avoid eating big meals between 12am to 6am

Try to have an early dinner prior to the start of the shift and breakfast at the end of the shift (before going to sleep). This will prevent you from waking up in the middle of the night due to hunger. Once you have woken up, lunch can follow this.

It’s understandable that one would be exhausted after a night shift, so it can help to go for easier Breakfast options such as, Weet-Bix with low fat milk topped with fruit and nuts or wholegrain toast with boiled eggs and a quarter of an avocado.

Examples of lunch and dinner meals include fresh fish with microwavable vegetables and rice or spaghetti bolognese with grated vegetables in the sauce.

2. Limit snacking

It is important to be cautious about snacking through the night shift. Although the frequency of snacking needs to be controlled, one can opt for snacks which contain wholegrain carbohydrates and protein that can fill you up and keep you alert. For example, include a piece of fruit and yogurt or wholegrain crackers with a boiled egg.

Green tea and chamomile tea can also help with hydration and digestion.

3. Be proactive

Make the best of the time when you are not working. Use your weekends to catch up on physical activity and preparing meals at home instead of overindulging on alcohol and takeaway meals.

Contact us for results focused on nutritional advice

This article was written by our dietitian and nutritionist Juhi Bhambhaney. If you have any questions regarding health and nutrition, make an appointment with one of our dietitians. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today.

The post How to stay healthy as a shift worker appeared first on ENT Wellbeing Sydney.

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