Is there a link between Omega-3 and Autism Spectrum disorder?

  One of the most commonly used complementary and alternative practices in children with autism spectrum disorder (ASD) is the supplementation of omega-3. Suggested benefits of these essential fatty acids include roles in cognition, brain development, visual acuity, ADHD, autism , behaviour and intelligence. Fish oil is considered an anti-inflammatory food. Fish oil is extracted from fish tissue and it usually comes from oily fish, such as trout, sardine, mackerel, herring, tuna, and anchovies. Yet it’s sometimes produced from the livers of other fish, as is the case of cod liver oil.

What is in omega 3 that makes it effective?

The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), and the omega-3 in plant sources is mainly alpha-linolenic acid (ALA). EPA and DHA have been shown to reduce inflammation and to improve cognition, behaviour and mood, which in turn could improve the symptoms of autism spectrum disorder (ASD) (1).

What is the difference between omega 3, omega 6 and omega 9?

When the three omegas are out of balance, it can actually lead to an increase of inflammation in the body. Here is a breakdown of the differences in omegas.

Omega 3	Omega 6	Omega 9
Essential fats that make up cell membranes (our body cannot create them, it needs to be consumed from our diet)	Essential fats that are used for energy	Not essential fats as our body can create them
Consists of EPA, DHA, ALA Reduces inflammation and boosts brain function which supports mental health	Fats can be pro-inflammatory	Eating omega 9 instead of saturated fats can have health benefits
Food sources : Fatty fish, chia and flax seeds, walnuts, hemp seeds	Food sources : Refined oils like soy bean and corn oil , pumpkin and sunflower seeds	Food sources : Olive oil , avocado oil, cashews, almonds

Can fish oil help with autism?

Kids with autism shouldn’t go on a special diet without seeing a registered dietitian first to ensure they’re getting enough nutrients and calories to thrive. There is promising research that indicates that children with autism have lower levels of omega 3 in the body than the general population (2).The brain is made up of about 60% fat, which points to the fact that fats are extremely important for brain development and functioning (3).Can fish oil Can fish oil help with autism?

Even though omega-3 supplements appeared to help children with autism in the current study, it is important to have a full dietary assessment before supplementing with fish oils.

Currently, as a result of lack of strong scientific evidence, we cannot make specific recommendations regarding dietary interventions for treatment of ASD.

By Jenaed Brodell, Registered Dietitian

References

(1)   Agostoni, C., Nobile, M., Ciappolino, V., Delvecchio, G., Tesei, A., Turolo, S., Crippa, A., Mazzocchi, A., Altamura, C. A., & Brambilla, P. (2017). The Role of Omega-3 Fatty Acids in Developmental Psychopathology: A Systematic Review on Early Psychosis, Autism, and ADHD. International journal of molecular sciences, 18(12), 2608. https://doi.org/10.3390/ijms18122608

(2)   Bent, S., Bertoglio, K., & Hendren, R. L. (2009). Omega-3 fatty acids for autistic spectrum disorder: a systematic review. Journal of autism and developmental disorders, 39(8), 1145–1154. https://doi.org/10.1007/s10803-009-0724-5

(3) Chang, C. Y., Ke, D. S., & Chen, J. Y. (2009). Essential fatty acids and human brain. Acta neurologica Taiwanica, 18(4), 231–241.

Blog Resource: https://nutritionsynergy.co.uk/omega3-autism/

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March, the Nutrition Month

“During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.”

With endless information coming from internet, social media or different magazines, this can expose you to a lot of information that can be misleading about nutrition and health. Luckily, dietitians are the most reliable sources of information.  They have a science degree in nutrition and they are regulated by a professional body which protects the public from receiving wrong or false advise. .  The month of March has been set to invite everyone to learn about making informed food choices and developing healthful eating and physical activity habits.

Healthy eating is about maintaining a balanced diet with diverse foods and nutrients for improved health and well-being. Around the same time as being conscious of what you consume, balanced eating is about enjoying your meal. In the UK we emphasize on the Eatwell Guide when advising the public regarding this matter. The guide shows the ideal proportion of each of the different food groups to include in your diet to help you be and stay healthy. Balance is the key word here, for instance, a high consumption of fruit and vegetables is recommended whereas processed foods high in sugar and salt are to be limited. You can enjoy a variety of foods but always keep in mind that “frequency” and “quantity” is key to follow an overall healthy eating pattern.

Additionally, cultures and food traditions shape what we eat, and you should make food choices based on your preferences and choose ingredients that compliment your beliefs and health needs. Food should be nourishing to protect ourselves from diseases. Hydration and adequate nutrition must be prioritized, while education and awareness should be made for patients who have nutritional challenges. Consultation with a Registered Dietitian (RD) can help you understand how to meet your personal nutritional goals. You will be getting personalized advices on the benefits of food and nutrition to improve physical and mental wellness.

Finally, Physical activity is an integral part that helps one shift to essential healthy changes. This must be taken into account to enable people to meet their health targets. Prioritizing physical activity will significantly reduce your risk of obesity and health complications associated with a sedentary lifestyle.   It is crucial to  aim to practice a physical activity for at least 30 minutes a day. You will be surprised on how much of an impact small changes can have over a long period of time.

Here is a challenge for you to try over the next month:

Eat a variety of nutritious foods every day:

plan healthy meals each week,

use a grocery list to shop for healthy ingredients,

plan healthy snacks for work

keep healthy ingredients on hand

Cook with fresh ingredients and try new flavours and taste

Share meals together as a family when possible

Do 30 minutes of physical activity everyday!

If you still need some help with receiving personalized nutrition advices, contact one of our dietitian specialist to help you reach your goals for good! 

Blog Resource: https://nutritionsynergy.co.uk/march-the-nutrition-month/

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How can diet help boost fertility?

Would you like to know what foods to eat to boost your fertility and optimise the health of your future baby? In this blog post you’ll find the top nutrients you need to help your body prepare for pregnancy and give your baby a healthy head start.

Whether you’re at the stage where you’re thinking about having a baby, or you’ve been trying for a while, it’s a good idea to get yourself prepared as early on as possible.

Following a healthy, balanced, nutrient-rich diet in the pre-conception period will not only boost your chances of becoming pregnant, but it can also influence your pregnancy outcomes and the lifelong health of your baby.

So, let’s take a look at some of the key changes you may need to consider during the pre-conception period as a woman.

Folate

This vitamin is essential to support the healthy development of your baby’s neural tube, which is your baby’s brain and spinal cord, during the first 12 weeks of pregnancy. Therefore, it is crucial that you get plenty folate both before and during pregnancy.

Folic acid may also increase your chances of becoming pregnant. A study by Gaskins (2012), found that optimal folic acid intake may stimulate regular ovulation by increasing the progesterone levels needed for pregnancy.

Folate can be found in many foods, including green leafy vegetables (such as spinach and broccoli), avocados and lentils. However, folate is easily lost from your body, and low folate levels in women are common. Therefore, taking a supplement containing 400ug of folic acid at least 12 weeks before, and 12 weeks into pregnancy is essential.

Vitamin B12

This vitamin plays a key role in fertility. If you are deficient in vitamin B12, you may have difficulty becoming pregnant. Inadequate levels can cause changes in the blood which can in turn affect egg development and ovulation.

You can find vitamin B12 in any animal-based foods such as meat, poultry, fish, eggs and milk. If you follow a strict vegetarian or vegan diet, you will need to take a supplement. You can ask your GP to check your current levels, and a dietitian can recommend the most appropriate pre-conception supplement regime for you.

Vitamin D

Vitamin D is well known for its role in bone and immune health, but it also plays a key role in pre-conception health, where it supports hormone balance, ovulation, egg development and embryo quality.

 

Vitamin D is found in small amounts in foods such as oily fish, eggs and fortified foods. UV light from sunlight is the best source of vitamin D. Vitamin D deficiency is common, due to less time spent outdoors, (especially during the current COVID-19 pandemic) and when sunlight exposure is low during the winter months. A vitamin D intake of 10mcg (400UI) per day is recommended from the month of October to March and exposure to sunlight of at least 5-15 minutes/ day during the summer months is recommended to avoid deficiencies.

Iron

This mineral’s main role is to carry oxygen around our body, when iron levels are low, oxygen supply is decreased. If you have an iron deficiency (anaemia) it can leave you feeling exhausted and weak. Iron deficiency can also have a big impact on your fertility.

Researchers (Chavaro et al., 2006) have found that women with inadequate iron stores are more likely to suffer from anovulation (meaning they fail to ovulate). Furthermore, when our iron stores fall into an unhealthy range, there is insufficient oxygen delivery to our reproductive organs and this can affect egg quality.

It is crucial to make sure your iron levels are within the normal range during the preconception period to avoid ovulation issues and to help prevent anaemia once you become pregnant.

The best source of iron comes from lean red meat, but it is also found in chicken, fish, eggs, green leafy vegetables and legumes.

Zinc

Zinc is a trace mineral and has a number of functions, including assisting our immune system, regulating insulin and acting as a building block for new cells. It’s so important that your body has enough zinc in the pre-conception period to support rapid cell growth that is required for the health of your eggs, and for successful embryo development.

You can find zinc in a range of foods including beef, chicken, fish, oysters, milk, pulses, nuts and seeds.

Omega 3

Omega-3 is a type of fatty acid which has strong anti-inflammatory properties and is a powerhouse nutrient to include in your diet, particularly during the pre-conception period.

A study by Gaskins et al. (2018) found that diets rich in omega-3 fatty acids can improve fertility where they can reduce oxidative stress and improve egg quality. Additionally, omega 3, particularly the docosahexaenoic acid (DHA) type is vital for your baby’s brain and eye development.

Fish is the best source of omega 3, with oily fish such as salmon, trout, sardines and mackerel being excellent sources, fish should be eaten at least twice a week in a pre-conception diet. If you don’t eat fish, try to include the plant-based version of DHA which is found in walnuts, flaxseeds and chia seeds or consume a supplement.

If you’re looking for more personalised support to help you optimise your pre-conception diet and prepare your body for pregnancy, feel free to connect with our fertility dietitian expert who will personalise a plan for you.

Blog Resource: https://nutritionsynergy.co.uk/how-can-diet-help-boost-fertility/

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The Vegan Athlete

 

With the growing interest in veganism and health, many athletes are turning to a vegan way of eating whilst competing. Poorly constructed vegan diets might predispose individuals to macronutrient (protein, omega 3) and micronutrient (vitamin B12, vitamin D, iron, zinc, calcium and iodine deficiencies.

In order to ensure that vegan diets meet both health and performance needs, basic dietary requirements have to be met and sport-specific diet-related objectives need to be achieved. Athletes often compete and train at high intensities which often puts them in a negative energy balance. This may lead to weight loss, muscle atrophy and decreased energy levels. Managing energy balance is thus important for all athletes, but this issue is likely to be compounded further when a diet promotes early satiation and reduced appetite, such as a vegan diet.

Data indicates that vegans consume less energy than omnivores, and research suggests that vegetarian diets generally appear to be lower in protein, fat, vitamin B12, Riboflavin, vitamin D, calcium, iron and zinc when compared to an omnivorous diet. In order to meet energy requirements ,increasing frequency of energy dense fats such as nuts, seeds and oils may be helpful in meeting calorie goals.

Carbohydrates are the primary fuel source for exercise, especially at high intensity. Achieving an adequate carbohydrate intake via a vegan diet is definitely achievable as grains, legumes, beans, tubers, root vegetables and fruits can all be consumed to meet carbohydrate requirements satisfactorily.

In order for vegan athletes to meet protein requirements it is recommended that there is adequate consumption of beans, pulses, lentils and grains daily—foods that happen to be abundant in carbohydrates to. The problem that may rise is that these products are also high in fibre which provide volume and bulk, this ultimately promotes early satiety. For those athletes that require higher energy intake, the adequate consumption of fibre rich food to achieve protein and carbohydrate intake may prove to be difficult; albeit do-able. A high fibre may also promote gastric distress (stomach pain) in some cases and therefor it is of utmost importance that race day nutrition is always practiced. Foods such as rice, pasta, noodles and buckwheat contain less fibre than oats, lentils, beans and wholegrain breads and removing the skin from tubers and root vegetables (potatoes) reduces the fibre contents of these foods whilst also maintaining carbohydrates levels.This serves to be useful decrease gastric discomfort when competing and training.

The optimisation of protein intakes for vegan athletes requires that attention is paid to the quantity and quality of protein consumed. Plant-based protein sources are often incomplete, missing important essential amino acids, and typically contain less Branched Chain Amino Acids (BCAA) than their animal-based equivalent. The branched chain amino acid Leucine plays an important role in promoting recovery. Plant-based protein supplements that feature in the literature and are commercially available and include soy (and soy isolate), pea, rice, hemp and composite/blended protein products . Protein supplements may be necessary for improving recovery from training and fostering muscle hypertrophy as part of a resistance training program. Individual dietary requirements should be calculated by a registered dietitian to determine if this is necessary.

Another consideration to take into account is iron intake. The main source of iron in the vegan diet is found in the non-haem form, which is less bioavailable than the haem iron found in animal products ,Vegan diets also commonly contain dietary inhibitors such as the polyphenols tannin (found in coffee, tea, and cocoa) and phytates (found in whole grains and legumes), which reduce the amount of iron absorbed from the diet.

Non-haem iron absorption can be enhanced (as well as inhibited), and consuming non-haem iron- rich foods in conjunction with vitamin C appears to increase absorption .Vegan athletes should therefore look to achieve iron sufficiency by choosing wholefood iron sources, reducing their consumption of inhibitor-containing foodstuffs such as tea, coffee and cocoa (when eating iron-rich meals), consume vitamin C containing foods concurrently to enhance absorption, and incorporate soaked, sprouted and/or fermented foods in their diets, if palatable. In cases of where individuals might be prone to iron deficiency, i.e. females with large menstrual blood losses, monitoring iron status and considering supplementation might be necessary.

Blog Sources: https://nutritionsynergy.co.uk/the-vegan-athlete/

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Is my child getting enough Iron?

 

Iron is needed for healthy red blood cells which carry oxygen around the body and for normal growth and development.  Low levels of iron cause iron deficiency anaemia, which can result in (1):

•          Tiredness, irritability and poor concentration
•          Pale skin
•          Poor appetite
•          Poor growth and more frequent infections

Iron deficiency anaemia is diagnosed after a blood test is done.

Main causes of Iron Deficiency Anaemia

Poor diet is the most likely cause in babies from 6 -24 months (2). Not eating enough foods high in iron . Many children replace iron rich food sources with juices, sweets and processed foods and as a result don’t get enough nutrient dense sources of food daily.

Filling up on milk!  Keep to a maximum of a 450ml a day  in children over 2 years old so you don’t spoil your appetite and you have room for plenty of foods high in iron.

Where the diet has good sources of iron other causes for iron deficiency anaemia should be investigated (can also be found in Coeliac Disease).

Vitamin C can increase the amount of iron absorbed from plant foods(4)

Most fruit and vegetables are rich in vitamin C, so try to eat plenty of these with your meals, particularly:

•          Citrus fruits such as oranges, satsumas, grapefruit and their fruit juices
•          Blackcurrant & juice-based drinks (low sugar options are available)
•          Kiwi, pomegranate & all berries
•         Lightly cooked cabbage, broccoli, spinach & other green vegetables
•          Peppers, tomatoes and salad vegetables

It is important to note that very high fibre intakes and high intakes of tea can reduce the amount of iron absorbed. The tannin found in tea can reduce the absorption of the iron from food, so try not to drink tea with your meals. 

Iron deficiency anaemia can be reversed through dietary changes. It is extremely important to see a dietitian if your child has iron deficiency anaemia, or you may suspect your child's iron intake is low. There are certain ‘enhancers’ and ‘inhibitors’ that are involved in iron absorption that you dietitian would explain to you, specific to your child's current eating habits. Here at nutrition synergy, we have a specialist paediatric dietitian who will help with reversing your child's iron deficiency and give you a meal plan for your child to ensure they are meeting their requirements.

Blog Sources:  https://nutritionsynergy.co.uk/is-my-child-getting-enough-iron/

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Does my child have a Cows Milk Protein allergy?

Milk allergy is the most common allergy among babies and young children affecting about 2-6 % of children under 1 year.  Milk allergy is caused when the immune system causes a reaction to proteins that are found in cow’s milk. These proteins can be found in normalOnli cow’s milk, infant formula and food products containing cow’s milk.

In Breastfed infants, symptoms of milk allergy are usually noticed when the baby is introduced to “top ups” of cow’s milk formula (mixed feeding) or in weaning foods.

The milk proteins can also be found in small amounts in breast milk, and so milk allergy problems can occasionally be found in babies who are exclusively breast fed, but the risk is usually smaller.

There are two common types of food allergy that are often described. IgE mediated which is also known as fast onset allergic reaction and Non-IgE mediated which is known as delayed reaction.

IgE/ Fast or Immediate allergic reactions

This reaction occurs very soon after the milk has been drunk. Usually within 2 hours of consuming cow’s milk or cow’s milk products: The reaction often causes red and itchy rash called Hives, with or without swelling, breathing difficulties. This is the most well-known type of reaction, and often associated with other foods such as peanut and can cause anaphylaxis, which is the most serious type of allergic reaction.

This type of allergy can be tested for by skin prick tests to the food, and a blood test that looks for the immune protein (called IgE) made by the body that overreacts to the food.

Worrying signs for fast/immediate (Ige) mediated allergy include; reddening/flushing skin post feed, hives/urticaria, swelling and puffiness of the face, eyes lips, and tongue, cough or wheeze, increased itching and scratchy skin for under 2 hours, increased watery eyes, severe vomiting, and sneezing/runny noses. If your bay has any of these symptoms that pffucs very quickly after their feed, you should seek medical advice quickly incase the reaction gets worse.

Non-IgE/ Delayed type allergic reactions

This type of allergic reaction is much more common in young children with a suspected milk allergy. Common problems that may point to a baby having delayed milk allergy, would often show up in different areas of the body, such as difficult eczema, colic or severe wind, gastro-oesophageal reflux, tummy pains, loose or explosive nappies, and even constipation. The baby may also find it difficult to gain weight.

There are no special tests that help diagnose delayed milk allergy, the immune proteins that overreact to the milk protein are different to the fast /immediate allergy and no tests for these are available. The signs of a possibly delayed milk allergy include loose, water stools, constipation, vomiting, rectal bleeding, abdominal pain, wind, bloating, screaming and back arching, eczema, and nasal congestion.

If I suspect my child might have a cows milk protein allergy, what do I do?

If you suspect a cows milk protein allergy, then it is recommended to book in to see your pediatrician/GP. Your GP will then refer you to a dietitian, if this is not the case you can book in to see a dietitian privately. For non-IgE mediated reactions, an elimination period is needed, then a milk challenge to confirm the diagnosis, then depending on the result either re-introduction or a +-6 month period of removal of all cows milk protein sources. If your child is at weaning age it is important to seek adequate help from a registered dietitian to ensure there are no nutrients missing from your child’s diet when commencing dairy-free weaning.

Will my baby always have a milk allergy?

Around 80% of babies with milk allergy have a very good chance of growing out of their milk allergy. After 6-9 months on a milk-free diet, or after their first birthday it is a good time to re-try milk into the child’s diet.

Know More: https://nutritionsynergy.co.uk/does-my-child-have-a-cows-milk-protein-allergy/

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Optimizing Performance And Growth For The Young Athlete

When it comes to young athletes, meeting nutritional requirements whilst maintaining adequate growth and development can be tricky.  To maintain health and optimize growth as well as excel in athletic performance, young athletes need to consume an appropriate diet that has adequate amounts of nutrients and energy in it. This is important to maintain health, growth and maturation as well as minimize injury and optimize sports performance.

In sports that require athletes to be a certain weight, such as athletics, boxing and gymnastics, for example, young athletes strive to achieve a lower body weight or boy fat content and this may increase their risk of delayed growth and maturation, amenorrhea (missed periods), reduced bone density and eating disorders.

When children and young athletes are exposed to diet or training regimens that are too rigorous for their age, level of maturation or individual limits, the benefits of sports participation may be eliminated or even detrimental (American Academy Of Pediatrics 2001a).

An appropriate dietary intake rather than the use of supplements is recommended to ensure young athlete participate fully and safely in sport. The effect of intense, long hours of exercise for your child is not to be over looking and adequate nutrition is of vital importance.

What foods are important when it comes to young athletes?

Carbohydrate-containing foods are generally important in the diet of young athletes to maintain health. Wholegrains, fruits, vegetables and milk/yogurt are nutritious sources of carbohydrate. Carbohydrates ensure adequate energy reserves for optimal performance. They also provide other key nutrients including, vitamins, minerals and dietary fibre.

Fat is important in children as children seem to oxidise relatively more fat than carbohydrate when compared to adults during exercise at a given relative intensity. Children need essential fatty acids (essential meaning they have to be provided from food and the body cannot make them) for optimal brain development and growth. Fat soluble vitamins A, D, E and K are important for hormone development and growth.

When it comes to protein, children and adolescents have higher protein needs than adults to support growth. Ensuring adequate intake of animal proteins such as chicken, fish, meat, milk and eggs as well plant based sources such as legumes and beans are beneficial to growth and muscle synthesis for these children.

There are a few micronutrients, that are of concern to the young athlete. It is important to ensure we are meeting the requirements for Iron, Calcium and Vitamin D specifically.

Why?

Iron: Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Boys and girls nine to 13 years of age should ingest 8 mg/day to avoid depletion of iron stores and iron-deficiency anaemia.

Adolescents 14 to 18 years of age require more iron, up to 11 mg/day for males and 15 mg/day for females. Iron depletion is common in athletes because of diets poor in meat, fish and poultry, or increased iron losses in urine, faeces, sweat or menstrual blood. Therefore, athletes, particularly female athletes, vegetarians and distance runners should be screened periodically for iron status.

Medically supervised supplementation may sometimes be required. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Calcium: Calcium is important for bone health, normal enzyme activity and muscle contraction. The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds. Calcium is contained in a variety of foods and beverages, including milk, yogurt, cheese, broccoli, spinach and fortified grain products (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Vitamin D: Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. Current recommendations suggest 600 IU/day for four- to 18-year-olds. Normal values of vitamin D also vary depending on geographical location and race. Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient.

Sources of vitamin D include fortified foods, such as milk, and sun exposure. Dairy products other than milk, such as yogurt, do not contain vitamin D(Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Lastly, young athletes who perform prolonged or intense, intermittent exercise can present with dehydration (greater sweat loss than fluid intake), which may affect performance and health After exercise, water and sodium should be actively replaced if significant losses have occurred.  

Children and adolescents have specific nutritional needs, and although the principles of sports nutrition are similar to adults, there are some important differences. During this life stage, particularly in girls, there is an increased risk for inadequate dietary intake secondary to dieting to optimise physique. This increases the risk for energy deficiency, disordered eating, menstrual irregularity and reduced bone density.

Appropriate nutrition is critical during these growing years to maintain health, growth and the development of athletic potential.

Blog source: https://nutritionsynergy.co.uk/optimizing-performance-and-growth-for-the-young-athlete/

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Optimizing Performance And Growth For The Young Athlete

When it comes to young athletes, meeting nutritional requirements whilst maintaining adequate growth and development can be tricky.  To maintain health and optimize growth as well as excel in athletic performance, young athletes need to consume an appropriate diet that has adequate amounts of nutrients and energy in it. This is important to maintain health, growth and maturation as well as minimize injury and optimize sports performance.

In sports that require athletes to be a certain weight, such as athletics, boxing and gymnastics, for example, young athletes strive to achieve a lower body weight or boy fat content and this may increase their risk of delayed growth and maturation, amenorrhea (missed periods), reduced bone density and eating disorders.

When children and young athletes are exposed to diet or training regimens that are too rigorous for their age, level of maturation or individual limits, the benefits of sports participation may be eliminated or even detrimental (American Academy Of Pediatrics 2001a).

An appropriate dietary intake rather than the use of supplements is recommended to ensure young athlete participate fully and safely in sport. The effect of intense, long hours of exercise for your child is not to be over looking and adequate nutrition is of vital importance.

What foods are important when it comes to young athletes?

Carbohydrate-containing foods are generally important in the diet of young athletes to maintain health. Wholegrains, fruits, vegetables and milk/yogurt are nutritious sources of carbohydrate. Carbohydrates ensure adequate energy reserves for optimal performance. They also provide other key nutrients including, vitamins, minerals and dietary fibre.

Fat is important in children as children seem to oxidise relatively more fat than carbohydrate when compared to adults during exercise at a given relative intensity. Children need essential fatty acids (essential meaning they have to be provided from food and the body cannot make them) for optimal brain development and growth. Fat soluble vitamins A, D, E and K are important for hormone development and growth.

When it comes to protein, children and adolescents have higher protein needs than adults to support growth. Ensuring adequate intake of animal proteins such as chicken, fish, meat, milk and eggs as well plant based sources such as legumes and beans are beneficial to growth and muscle synthesis for these children.

There are a few micronutrients, that are of concern to the young athlete. It is important to ensure we are meeting the requirements for Iron, Calcium and Vitamin D specifically.

Why?

Iron: Iron is important for oxygen delivery to body tissues. During adolescence, more iron is required to support growth as well as increases in blood volume and lean muscle mass. Boys and girls nine to 13 years of age should ingest 8 mg/day to avoid depletion of iron stores and iron-deficiency anaemia.

Adolescents 14 to 18 years of age require more iron, up to 11 mg/day for males and 15 mg/day for females. Iron depletion is common in athletes because of diets poor in meat, fish and poultry, or increased iron losses in urine, faeces, sweat or menstrual blood. Therefore, athletes, particularly female athletes, vegetarians and distance runners should be screened periodically for iron status.

Medically supervised supplementation may sometimes be required. Iron-rich foods include eggs, leafy green vegetables, fortified whole grains and lean meat (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Calcium: Calcium is important for bone health, normal enzyme activity and muscle contraction. The daily recommended intake of calcium is 1000 mg/day for four- to eight-year-olds and 1300 mg/day for nine- to 18-year-olds. Calcium is contained in a variety of foods and beverages, including milk, yogurt, cheese, broccoli, spinach and fortified grain products (Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Vitamin D: Vitamin D is necessary for bone health and is involved in the absorption and regulation of calcium. Current recommendations suggest 600 IU/day for four- to 18-year-olds. Normal values of vitamin D also vary depending on geographical location and race. Athletes living in northern latitudes or who train indoors (eg, figure skaters, gymnasts, dancers) are more likely to be vitamin D deficient.

Sources of vitamin D include fortified foods, such as milk, and sun exposure. Dairy products other than milk, such as yogurt, do not contain vitamin D(Canadian Paediatric Society, Paediatric Sports and Exercise Medicine, 2013).

Lastly, young athletes who perform prolonged or intense, intermittent exercise can present with dehydration (greater sweat loss than fluid intake), which may affect performance and health After exercise, water and sodium should be actively replaced if significant losses have occurred.  

Children and adolescents have specific nutritional needs, and although the principles of sports nutrition are similar to adults, there are some important differences. During this life stage, particularly in girls, there is an increased risk for inadequate dietary intake secondary to dieting to optimise physique. This increases the risk for energy deficiency, disordered eating, menstrual irregularity and reduced bone density.

Appropriate nutrition is critical during these growing years to maintain health, growth and the development of athletic potential.

Blog source: https://nutritionsynergy.co.uk/optimizing-performance-and-growth-for-the-young-athlete/

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Three Universal Benefits of Healthy Diets

Everyone’s needs are unique. This is as true when focusing on hobbies, as it is when focusing on what we eat, as well as its effects on men’s and women’s health. Dietitians often disagree with what constitutes the perfect diet, however, diets that are likely to work on a long term basis have three main core benefits.

Portion Control

How much you eat can matter a great deal, as alluring as fad diets that promise that “you can eat anything” can be. The diets that work best however work on the principle that you use more energy than you consume. The more you succeed on a diet, the better you get at working out exactly what you need without either underfilling or overfilling your plate.

Discipline

The biggest benefit of any successful diet is the discipline you need to succeed in it. Biologically we do struggle with keeping weight off due to the way our body stores energy. Our body enters a state where it suppresses thermogenesis (heat production, essentially the way the body burns energy without doing anything) and so it will rapidly store energy when you eat after that.

This is known as the Summer matter cycle and is why so many people plateau. Maintaining your diet and exercising during this will counteract this principle and ensure the weight loss sticks.

Nutrition

The more you focus on your diet, the more knowledgeable you get about what foods are best for you. Even if the overall diet is not completely beneficial for you, you will get a better knowledge of your nutritional requirements and with the help of a dietitian can develop a more personalized plan.

Blog source: https://nutritionsynergy.co.uk/three-universal-benefits-of-healthy-diets/

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There is No One-Size-Fits-All Diet

 It seems like not a day goes by without a new diet fad sweeping the nation, promising rapid weight loss and a healthier lifestyle. Just as quickly these diets seem to disappear.

The truth about healthy eating, however, is that trying to offer a diet that works for every single person is simply not going to work, as reported by New Scientist recently but something clear to online dieticians across the world.

Why is this? There are a few reasons that we have seen as to why certain prescriptive diets just do not work.

Everybody Responds to Foods Differently

There are plenty of foods that are rich in certain nutrients that diet makers latch onto as foods that should be part of everyone’s diet. However, because our bodies react to food in effectively unique ways, not every superfood is best for every person.

This also works the other way around. There are certain foods that can be considered unhealthy, like white bread, which for certain people have a lot of health benefits.

The best way to work is to target foods that are beneficial to individuals and create personalised diet plans.

Many Diets Rely on Questionable Science

Targeted diet plans and working with nutrition experts are usually the best way to guarantee sustainable, healthy weight loss that lasts.

Many one-size-fits-all diets rely on scientific principles that are somewhat suspect at best. After all, we have seen diets in the past where you sleep to avoid eating, diets where complex carbohydrates and proteins are banned in the same meal, and diets where you eat meats and fat instead of carbohydrates based on dubious scientific reasoning.

Ultimately, it is best to ask an online expert in nutrition and set up a more personalised diet plan based on sound nutritional principles.

Blog source: https://nutritionsynergy.co.uk/there-is-no-one-size-fits-all-diet/

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Pandemic ‘Negatively Affecting Those With Eating Disorders

The global Covid-19 pandemic has had a negative impact on many people, but now new research shows that it is proving particularly challenging for those suffering from eating disorders.

Research carried out by the Department of Psychology at Northumbria University found that the pandemic and isolation as a result of the lockdown, have introduced “additional, unique challenges” for people who are battling with an eating disorder.

In a survey conducted among those currently experiencing or in recovery from an eating disorder, 87 per cent stated that their symptoms had worsened due to the pandemic.

Among the negative impacts identified by the researchers were a decrease in the level of control people felt, feeling increasingly socially isolated, having low feelings about social support and rising levels of rumination about disordered eating.

Research associate on the study Dr Dawn Branley-Bell commented: “Individuals with experience of eating disorders will likely experience a long-term effect on their symptoms and recovery [as a result of the pandemic].”

She added that making sure the required support is provided to these patients will be essential to help them as they continue to recover.

The government recently launched its new Better Health strategy to encourage people in the UK to lose weight as obesity is a risk factor for so many diseases. However, as CNN reported, there is concern among many who suffer from or are recovering from eating disorders about some of the proposals.

One that could be triggering for the 1.25 million people living with eating disorders in the UK is including calories on menus. This is still at the proposal stage, but many have expressed worries about this approach.

If you’re looking for the support of a qualified dietician to help you as you recover from any eating disorder, get in touch with us to find out how we can help you as an eating disorder nutritionist.

Blog source: https://nutritionsynergy.co.uk/pandemic-negatively-affecting-those-with-eating-disorders/

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What Is Vitamin B12 & Why Do We Need It?

 Whenever you make any big dietary changes, it’s important that you do all the necessary research first to make sure that you’re plying your body with all the nutrients and vitamins it needs to keep you healthy and in excellent working order.

Veganism and plant-based diets have grown in popularity over the last few years, which is certainly something worth applauding from both an environmental and human health perspective – but you do need to make sure that you know you’re getting the right quantities of everything from your diet.

Vitamin B12 is a very important nutrient and one that you need to make sure you’re getting consistently each day, which a vegan diet can make difficult because it is the only vitamin that cannot be reliably supplied from a varied plant-based diet of lots of fruit and veg, and sun exposure.

If you don’t get enough of this particular vitamin, you can give yourself anaemia (when your body produces abnormally large red blood cells that don’t work properly) or even damage your nervous system.

Those of you considering switching to a plant-based diet should make sure that you eat foods fortified with B12 a couple of times a day so you know you’re getting enough. Or, for peace of mind and to make food shopping a bit easier, you could always just take a B12 supplement instead, providing you with at least ten micrograms.

Familiarise yourself with the symptoms of a B12 deficiency so you know what to look out for. These include vision problems, a sore tongue, confusion, lack of energy, numbness and tingling, among others.

Looking for a vegan dietitian? Get in touch with Nutrition Synergy today.

Blog source: https://nutritionsynergy.co.uk/what-is-vitamin-b12-why-do-we-need-it/

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Constipation in toddler hood

As a parent, we often feel helpless when it comes to our children’s bowel habits and what we can perhaps do to prevent them from suffering from constipation. Here I discuss some simple, practical ways to help with your child’s bowel habits and what could be the culprit when it comes to irregular stool passing.

What is classified as constipation in children?

Constipation is the passing of small, hard, irregular stools. This can cause tummy pains and a poor appetite in young children. ‘Normal’ bowel frequency can vary greatly between children. Regardless of their frequency, normal stools should be soft, formed and easy to pass.

A number of different things can affect your child’s bowels:

• Poor eating habits
• Lack of structure and routine with meal times
• Intake of refined carbohydrates such as sweets, chocolates and chips.
• Poor fibre intake
• Lack of physical activity
• Irregular toileting routine, ‘holding on’ too long

Be cautious when it comes to making changes as too many changes all at once can upset your childs stomach .

Foods that help with constipation

1.Fibre

Fibre is important for healthy bowels. It absorbs water as it travels through the digestive system and helps to make stools softer and bulkier. Fibre is found mainly in fruit,

vegetables, pulses (such as beans and lentils), whole-grain cereals and breads. Include one high fibre starchy food with each meal.  If you followed a low fibre diet before, you need to gradually introduce high fibre items to avoid bloating and discomfort. Choose from the list below

• Weetbix, Nutrifix, Allbran Flakes, Jungle Oats,  Muesli
• High fibre white bread, Brown bread, Whole-wheat bread, Provitas
• Rice, Pasta, Potatoes, Sweet potatoes (keep the skin on)

Be sure to encourage water after meals, as increasing fibre without increasing liquids can have the reverse effect again.

Options for healthy between meal snacks

• 1 Fruit (fresh or dried)
• Raw vegetable sticks
• 1 bowl of popcorn (age dependant- choking hazard)
• ½ cup Fruit yoghurt
• 1-2 slices Brown bread with peanut butter or cheese or marmite
• Handful Peanuts and raisins or mixed nuts
• 2 Wholewheat or muesli rusks
• 1 Bran muffin

2. Include dried beans, pulses and legumes twice a week

• Lentils can be mixed with white rice to increase the fibre content
• Dried or canned beans can replace ½ of protein portion e.g. mix mince with beans
• Try baked beans on toast with cheese as a small meal
• Include 3-bean salad or baked bean salad with the main meal

3. Aim for 5 a day

• Add vegetables to soups, pastas, casseroles, meatballs, pizzas etc.
  Include more pulses e.g. baked beans on toast, lentils or beans added to casseroles, soups, salads etc.
• Add chopped, dried or stewed fruit to desserts and breakfast cereals e.g. rice pudding, jelly, porridge etc.
• Offer chopped fruits and vegetables as snacks
• Liven up meals and lunch boxes using a variety of different coloured fruits and vegetables.

4. Regular exercise and activity

Children may become constipated because they are ‘picky eaters’ or eat irregularly. Snacking all day can result in poor intake at main meals. This can lead to constipation because a full tummy encourages bowel movement.

If this is the case, limit snacks and drinks between meals to encourage an appetite for main meals. This can be difficult at first if your child is used to lots of snacks and drinks but it is important to persevere.

5. Regular toileting routine

Small children often forget to go to the toilet or would rather be playing than making time to go to the toilet. This ’holding on’ can easily lead to constipation.

Children may withhold stools intentionally because of pain caused by hard stools. The longer stools remain in the bowel the harder they become to pass. This can make the constipation harder to resolve.

Teach your child good habits by having a set routine and reminding them to visit the toilet regularly. After a meal is the best time.

Here at nutrition Synergy, we help to identify the problem areas in your child’s diet and develop an individualized plan for your child to ensure that he/she is meeting their nutritional requirements to ensure age appropriate growth and development.

Blog source: https://nutritionsynergy.co.uk/constipation-in-toddlerhood/

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