You may have heard of the F45 challenge – short for functional 45. It has become increasingly popular among the general public and is now being advocated in a big way by the fitness industry. What does it involve? It involves a specific exercise regime supported by a specific diet pattern. It is a very […]
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During pregnancy your body goes through a number of physical and hormonal changes that affect your daily processes, such as digestion, mood and sleep. The most common discomforts of pregnancy include gastrointestinal symptoms such as nausea, vomiting, heartburn, and changing or disrupted sleep patterns. The good news is that there are some lifestyle changes that […]
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Only a few more sleeps until Christmas and for all those who do not want to fall behind with speech practice, here are some great Christmas conversation starter. While these topics are great for targeting all sounds, they are separated into the three most commonly targeted sounds for kids in speech pathology.
This article was written by our Speech Pathologist Ashleigh Fattah who is a Speech Pathology Australia member. If you have speech pathology related questions, make an appointment. We‘ll provide you with simple and effective therapy targeted to your concerns. Contact us today.
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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.
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.
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.
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.
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:
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.
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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.
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.
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.
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.
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.
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.
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.
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.
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.
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