Matt Tallis

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Top 10 Healthy Eating Tips

There are two golden rules for a healthy diet: eat the quantity of food appropriate for your level of activity, and eat a variation of foods to ensure that you have a balanced diet. The healthy eating tips below are practical ways to help you make healthier diet choices. 1. Eat plenty of fresh or tinned fruit and vegetables Many people know they should be eating more fruit and vegetables, yet this doesn’t mean they are doing so. Fruit and veg contain a huge variety of essential vitamins and minerals, and are an excellent source of fibre. They carry many health benefits, and reduce your risk of conditions such as heart disease, some...

Tips for Eating Right

It is important to eat the right things, but it can be a challenge. Consequently, we have come up with a number of tips to help you change your eating habits to make following a healthy diet easier. Shopping tips Before leaving to go shopping, try to eat something. This can be a meal, or a healthy snack, depending on the time of the day. This will help prevent you from making poor choices in the shop because of you being hungry at the time. Come up with a detailed shopping list before leaving, and be strict with yourself. If unhealthy food isn’t purchased in the first place, it isn’t possible to eat it. Although you should follow...

Glycemic Index (GI)

The Glycemic Index (GI) ranks foods that contain carbohydrates based on the speed at which they raise blood glucose levels. Carbohydrates cause blood glucose levels to rise, and the GI ranks them on a scale from 0 to 100 when that food is eaten on its own. The higher the value, the more rapid the rise in blood glucose. The University of Sydney defines a low GI as 0 to 55, a medium GI as 55 to 70, and a high GI as 70 and above. Pure glucose is used as a reference food for the calculations, and is given a score of 100. Low-GI foods are slowly broken down into glucose. They can help people to feel fuller for longer and aid weight loss...

The Benefits of Eating a Healthy Diet

A nutritious diet will not only help you to regulate your weight and keep in shape but it will also ward off a plethora of diseases and health complications. The relationship between good nutrition and overall health and wellbeing is too important to ignore. A nutritionally balanced diet is comprised of everything that your body needs to function, without containing too few or too many of any component. It will contain enough of the following: Protein for tissue growth and repair Energy from carbohydrates, protein and fat for fuel Fat for nerve functioning, hormone balancing and cell functioning Vitamins and minerals for...

Diet for Polycystic Ovary Syndrome

Polycystic Ovary Syndrome (PCOS) is a common condition that affects the endocrine (hormonal) system in women. It is estimated that 15 to 20 per cent of women have PCOS worldwide. Symptoms Although PCOS symptoms usually take place once a woman has started to menstruate, in certain women it develops later during adulthood. Symptoms of PCOS include: Period problems (no, or irregular, periods) Infertility Acne Hair loss (from the head) Excessive hair growth on the face, chest, back, and stomach Insulin resistance and hyperinsulinemia Depression and mood swings Sleep apnea and breathing problems Causes The cause...

Vaginal Thrush

Vaginal thrush is a common yeast infection that affects the vagina and surrounding areas. It is thought to affect most women at some point in their lives, but is most commonly seen in women in their twenties and thirties, and in women who are pregnant. Yeasts from a group of fungi, known as Candida, are responsible for thrush. Symptoms The symptoms of vaginal thrush usually range in severity. Common symptoms include: A sharp stinging pain when peeing Vaginal discharge: usually thick and white in colour, but may be thin and watery, and it is normally odourless Pain during sex Itching and soreness around the entrance of the...

Rosacea

Rosacea is a common, long-term skin condition, characterised by facial redness, swelling and dilated blood vessels. Data on the prevalence of rosacea is rare and controversial, although it is estimated that around 0.09 per cent to 22 per cent of people have rosacea. Symptoms Most rosacea sufferers go through bouts of intense symptoms, followed by periods when their symptoms are relatively unnoticeable. Symptoms of rosacea include: Flushing and redness of the face, triggered by: sun exposure, uncomfortable situations (blushing), hot drinks, spicy foods, or other triggers Visibly burst blood vessels Sensitive skin Burnt,...

Rheumatoid Arthritis

Rheumatoid arthritis (RA), the second most common type of arthritis, is an autoimmune condition that causes chronic inflammation in the joints. According to the NHS, rheumatoid arthritis affects 400,000 people in the UK. Symptoms The symptoms of RA are known to come in bouts, usually developing over the space of a few weeks. In severe cases, symptoms can flare up in the space of a few hours. Symptoms of RA include: Throbbing/aching joint pain which is usually more severe in the morning Stiffness that results in a loss of mobility Fatigue Depression Irritability Joint swelling, warmth and redness Weight loss ...

Peptic Ulcers

Stomach ulcers, also known as peptic ulcers, are open sores that are found in the gastrointestinal tract, especially in the stomach or primary portion of the intestines, although they are occasionally also seen in the lower esophagus. Stomach ulcers are known as gastric ulcers, while small intestinal ulcers occurring in the duodenum are known as duodenal ulcers. Peptic ulcers are thought to be quite common, with some studies showing that around 10 per cent of people will develop them at some point in their lives. Symptoms The most common symptom associated with peptic ulcers is abdominal pain. However, no symptoms of stomach ulcers...

Parkinson’s Disease

Parkinson’s disease is a progressive condition of the nervous system, which affects movement. According to the NHS, one in 500 people are affected by Parkinson’s disease, equating to an estimated 127,000 people in the UK with the condition. Symptoms A variety of symptoms are associated with Parkinson’s. These can differ in severity, and can arise at different stages of the disease. It is very unlikely that someone diagnosed with Parkinson’s disease will ever experience all of these symptoms. The symptoms of Parkinson’s come in two groups, physical and mental. Physical symptoms include: Shaking/muscle tremors: muscle...

Diet for Osteoporosis

Osteoporosis is a condition that decreases bone density, increasing the risk of breaking a bone. An estimated three million people have osteoporosis in the UK, and it is very common as you age, being responsible for most broken bones in elderly people. Symptoms It is not uncommon to have osteoporosis for a number of years without knowing. Diagnosis of the condition usually occurs after a bone is fractured in a situation that usually wouldn’t result in a fractured bone. Occasional symptoms of osteoporosis include backache and a bent spine, which results in a loss of height and a stooped posture. Causes The density of your bones...

Osteoarthritis

Osteoarthritis, a form of arthritis, is a health condition attributed to inflammation in the joints. Osteoarthritis can affect people of all ages, and is seen in around eight million people in the UK. The most common type of arthritis, osteoarthritis is commonly seen in people over 40 years old, and is more likely to develop in women. It can also develop as the result of an injury or other inflammation-related condition. Symptoms Symptoms of osteoarthritis usually come and go in bouts, and may be related to external factors such as weather and activity level. The severity of symptoms also varies from person to person. The most common...

Obstructive Sleep Apnea

Obstructive Sleep Apnea (OSA) is a sleep condition attributed to shallow breathing, or a complete lack of breathing, for a period of time while asleep. These periods of not breathing are only medically recognised if they last for more than 10 seconds, and happen at least 10 times every hour. It is estimated to affect around 3 to 7 per cent of the general population. Symptoms Symptoms may first be noticed by someone else, who is present while you sleep. The symptoms of OSA in someone who is sleeping include: Loud snoring Noisy and strenuous breathing Gasping and snorting Noisy breathing followed by silence Many people...

Treatment for Non-Alcoholic Fatty Liver Disease

Non-Alcoholic Fatty Liver Disease (NAFLD) refers to a group of conditions attributed to the build-up of adipose tissue in the liver. It is commonly seen in overweight or obese people, and affects around 33 per cent of the UK population. Although early stage NAFLD is not particularly harmful, in some people the fat can build up, causing inflammation and leading to serious health issues including liver damage, cirrhosis, diabetes, heart attacks and stroke. Symptoms The first stages of NAFLD usually don’t have any symptoms, and are typically discovered during tests for liver functioning. Occasionally, fatigue, chronic upper abdominal...

Diet for Metabolic Syndrome

Metabolic Syndrome (MetS) is the name of a group of medical conditions which increase your risk of developing cardiovascular disease and other health problems such as diabetes and stroke. There are five conditions considered metabolic risk factors. To be diagnosed with metabolic syndrome, you must have at least three of the following: abdominal obesity, elevated fasting glucose levels, high blood pressure, low LDL (bad) cholesterol and high triglyceride levels. Symptoms The most obvious visible symptom of metabolic syndrome is central obesity. A waist circumference of over 37 inches in European men, over 35 inches in European and south...

Lupus

Lupus is a rheumatic autoimmune disease, which affects either just the skin, or the skin and other organs and joints. Lupus occurs when the body’s immune system mistakenly attacks its own cells, causing inflammation in various parts of the body. It is more common in women than men, and is seen more frequently in people of Chinese, African and African-Caribbean origin. Symptoms Subacute Cutaneous Lupus Erythematosus (SCLE), and Discoid Lupus Erythematosus (DLE), are forms of lupus that only affect the skin. These are chronic skin conditions that cause red scaly patches on the face, head, ears and body, usually resulting in permanent...

Chronic Kidney Disease (Renal Disease)

Kidney disease refers to the slow decline in kidney functioning, and can occur over a space of months or even years. The kidney’s function in the body is to filter out waste products from the blood stream, so they can be excreted in urine. According to Kidney Research UK, more than 53,000 people are being treated for kidney failure in the UK. Symptoms During the first stages of kidney disease, there are no noticeable symptoms, and the condition is only detected after specific blood or urine tests. If kidney failure isn’t diagnosed early, symptoms will start to appear: Weight loss and a lack of appetite Swollen hands, feet...

Hypothyroidism

Hypothyroidism, also known as underactive thyroid or low thyroid, is a condition in which the thyroid doesn’t produce enough hormones. Although it’s more common in women, men can also develop hypothyroidism. According to the NHS, 15 in every 1000 women and 1 in every 1000 men have underactive thyroids. Symptoms Symptoms of hypothyroidism are commonly seen in other health conditions, and for this reason hypothyroidism is often misdiagnosed. Symptoms of hypothyroidism can start to develop many years before any diagnosis is made. Symptoms of hypothyroidism include: Fatigue Sensitivity to the cold Cold hands and feet ...

Diet for Hyperthyroidism

Hyperthyroidism, also known as overactive thyroid, is a health condition that is the result of too much of the thyroid hormone, thyroxine. It is thought that women are 10 times more likely to have hyperthyroidism than men. According to the NHS, roughly one in 50 women in England have hyperthyroidism. Symptoms Symptoms of hyperthyroidism include: Difficulty sleeping Excess fats in your stool Fatigue Hyperactivity Increased appetite Infertility Infrequent periods Loss of libido Muscle weakness Sensitivity to heat Other physical signs that you have hyperthyroidism include: Goitre (Swelling on your...
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