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What you need to know about progesterone
Progesterone is often disregarded when we consider hormones, we mainly look at oestrogen and testosterone and forget about the incredible role that progesterone plays in a number of functions in the body and symptoms that irregular levels can create. Progesterone is considered the “feel good hormone” with its role in the production of GABA (a neurotransmitter) that helps promote better sleep and improves mood by creating a sense of relaxation and well-being. This detailed blog post is dedicated to educating us on all things progesterone, from where it is made, how low or high progesterone levels can affect us, and its role in our body- progesterone 101. “Progesterone is like the baby sitter for oestrogen. So when stress causes progesterone to plummet, oestrogen goes wild. (and not in a good way).” – Dr Mindy Pelz. Where is progesterone made? Progesterone is mainly made in the ovaries by a temporary structure called the corpus luteum, which forms after ovulation (when an egg is released). This structure lasts about 14 days and produces progesterone under the influence of a hormone called luteinizing hormone (LH). Besides the ovaries, the adrenal glands, placenta (during pregnancy) and even the brain can also make small amounts of progesterone. Unlike oestrogen, which needs multiple steps and different cell types to be made, progesterone is created in just two simple steps. First, cholesterol is turned into a substance called pregnenolone, and then it’s converted into progesterone. How does progesterone affect our bodies? ✨ Sex hormone: Progesterone plays a key role in maintaining a regular menstrual cycle by working alongside oestrogen. It helps thicken the uterine lining in case of pregnancy and tells your body to shed that lining during your period if pregnancy doesn’t happen. It also helps with preparing breasts for pregancy (why women get tender breasts leading up to periods). ✨ Mood and brain health: Progesterone helps boost the production of GABA, a neurotransmitter that promotes relaxation, sleep, and a positive mood. When progesterone levels drop, GABA production decreases as well, which can lead to feelings of anxiety, sadness or depression. In perimenopause, lower progesterone levels often result in more frequent and intense mood swings. During pregnancy, higher levels of progesterone contribute to the sense of well-being that many women experience. However, after childbirth, the rapid drop in progesterone can lead to mood changes like the “baby blues” or postpartum depression. ✨ Muscles: Progesterone levels can affect muscle strength and performance. For example, during the menstrual cycle, progesterone levels fluctuate, some studies suggest that progesterone might have a relaxing effect on muscles, which can lead to a feeling of decreased muscle tension. This may contribute to a sensation of increased joint mobility during certain phases of the cycle. Progesterone also potentially influences muscle protein synthesis and impacts muscle strength/fatigue, especially in postmenopausal women. ✨ Weight: There are a number of ways that progesterone affects weight. Water retention, fat storage, metabolism and appetite and cravings. Progesterone can affect weight through its interaction with oestrogen. When hormone levels are ideal, progesterone and oestrogen have a lovely natural balance in our body, regulating the other’s effects. So while oestrogen promotes fat storage, progesterone allows our bodies to metabolise that fat. Progesterone also acts like a diuretic and helps with water loss and swelling. You can think of symptoms of water retention in menopause and post menopause when progesterone levels are low. ✨ Bone health: While many say that progesterone isn’t as vital or powerful in preserving bone mass as oestrogen, its role in balancing bone metabolism is crucial. Progesterone supports bone health by promoting bone formation (osteoblast activity) and working alongside oestrogen to maintain bone density. Bonus benefits of progesterone? ✨ Immune system: Oestrogen and progesterone work in opposition to regulate immune function. Oestrogen enhances the immune system by promoting inflammation, while progesterone reduces inflammation by activating anti-inflammatory T-cells. Basically, progesterone helps “calm down” the immune response, maintaining a balanced immune system. ✨ Sugar control: Both oestrogen and progesterone play a role in regulating blood sugar by interacting with cells in the pancreas. So when these hormone levels fluctuate or drop significantly, like during perimenopause and menopause, the body’s ability to manage blood glucose becomes less efficient. This explains why blood sugar regulation can become more challenging during these times. How progesterone levels fluctuate: “Progesterone is not a minimalist hormone. It leans toward excess, toward velvet, toward a thickening of the blood. Under its spell, the womb’s endometrial mat goes from a thin brown covering to a thick crimson pile, a wild, expensive carpet, bedding fit for a king. No amount of money could buy a mattress with the thickness, the precision, the pure comfort that progesterone produces; here is where you started your first perfect sleep.” – Lauren Slater In the menstrual cycle, At the start of the menstrual cycle (during your period), progesterone levels are low and stay that way through the follicular phase (when the egg is being matured). After ovulation, progesterone becomes the dominant hormone, produced by the corpus luteum (the structure left behind after the egg is released). Its levels peak in the middle of the luteal phase but drop if conception doesn’t occur, leading to the start of the next period. Interesting fact: Progesterone can influence period symptoms by affecting mood, bloating and cramping. High progesterone in the luteal phase (before your period) can cause water retention, leading to bloating. It also slows digestion, which may contribute to constipation. Since progesterone interacts with brain chemicals like serotonin, low levels before menstruation can lead to mood swings or irritability. What about during menopause? During perimenopause, progesterone levels fluctuate and gradually decline due to irregular ovulation- this can lead to symptoms like mood swings, anxiety, sleep disturbances and heavier or irregular periods. In menopause, ovulation stops completely and progesterone production drops significantly, contributing to issues like poor sleep, low mood and bone loss. Since progesterone helps balance oestrogen- its decline may also lead to what some call “oestrogen dominance” in perimenopause before both hormones decrease in menopause. Some women use progesterone therapy to help manage symptoms like our Renewal Cream.
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What you need to know about Oestrogen
Oestrogen is often referred to as the matriarch of the female sex hormones, and although one of the most talked about hormones in menopause, there is still so much incredible knowledge about its role in the body that doesn’t get discussed enough. While oestrogen is of course, well known for its influence on the menstrual cycle and menopause, it also plays a crucial role in bone health, heart function, skin elasticity, brain function and even mood regulation. This blog post is about all things oestrogen- where it is produced, how low or high levels affect our bodies and what can affect oestrogen levels in our bodies. 💡Note: Yes, men also have oestrogen, though in much smaller amounts than women. Oestrogen plays an important role in male health by supporting bone strength, brain function and even sperm production. Where is oestrogen made? Oestrogen is mainly produced in our ovaries with the highest oestrogen levels during the egg-releasing period (ovulation) and after menstruation. But our body is a very clever organism, and as oestrogen levels decline (as what happens during menopause), our body shifts to trying to obtain our oestrogen from another source (oestrone) from our fat cells and adrenal glands The science? First, cholesterol turns into something called pregnenolone, which then becomes progesterone. From progesterone, your body creates androgens, hormones that are often thought of as “male hormones,” but women have them too. These include dehydroepiandrosterone (DHEA), androstenedione and testosterone. Now, here’s where it gets interesting, these androgens are actually the building blocks for oestrogen, the primary female hormone. An enzyme called aromatase helps convert androgens into oestrogens. The ovaries are the best at making this conversion, but fat tissue can also produce some oestrogen, which becomes important for women after menopause. There are three main types of oestrogen: Oestradiol – the strongest form, and most common form for women during child bearing age. Oestrone – becomes the dominant oestrogen after menopause. Oestriol – the weakest form, made from both oestradiol and oestrone, and main osterogen during pregnancy. How does oestrogen affect our body? ✨ Sex hormone: Involved in the development of female characteristics (hip widening, growth of breasts, growth of pubic and underarm hair) and regulating the menstrual cycle. In women and men, oestrogen is also involved in sexual desire and erectile function. ✨ Heart health: Affects cholesterol levels because oestrogen helps regulate the metabolism of fats or lipids in the liver. A drop in oestrogen is often associated with rise of LDL cholesterol. ✨ Bone health: Oestrogen plays a crucial role in bone metabolism, supporting osteoblasts (the cells responsible for building new bone). It helps maintain bone strength and density, reducing the risk of osteoporosis. When oestrogen levels drop (such as during menopause) osteoclast activity increases (the cells responsible for breaking down old bone), leading to bone loss. By regulating these bone remodelling cells, oestrogen helps protect against osteoporosis in both oestrogen deficient and postmenopausal women. ✨ Weight: Very interestingly, oestrogen impacts how our body stores and distributes fat storage. Before menopause, oestrogen directs fat storage mainly to the breasts, hips and thighs. However, as oestradiol (oestrogen) levels fluctuate and decline during perimenopause, fat distribution shifts with more being stored around the abdomen. ✨ Mood: The science behind estradiols (oestrogens) role in emotional regulation and stress processing involves its influence on specific brain structures (Amygdala, hippocamus and prefrontal cortex) and neurotransmitters (dopamine and serotonin). High estradiol levels, such as those found in the follicular phase of the menstrual cycle or early pregnancy, tend to enhance the brain’s ability to regulate emotions and handle stress. This means that women with higher estradiol levels tend to process negative emotions in a more balanced way and are less likely to dwell on them. When estradiol levels drop during perimenopause and menopause, emotional regulation becomes less effective, causing the brain’s emotional systems, including the amygdala and hippocampus, to become more reactive to negative emotions, leading to intensified stress and difficulty shifting focus from stressful situations. ✨ Skin and hair: Oestrogen is involved in skin elasticity, hydration and blood supply to skin. This hormone also affects our collagen production. Vagina lubrication and tissue health is another factor oestrogen plays a role in. Oestrogen helps maintain the health of the vaginal tissues, promoting elasticity and thickness, which are important for both comfort and sexual health. Low oestrogen levels can lead to thinning of the vaginal walls, resulting in vaginal dryness, irritation, and even increased susceptibility to infections. https://www.ncbi.nlm.nih.gov/books/NBK538260/ Did you know, that oestrogen also affects muscle strength, joint lubrication (flexibility), liver function, bladder infection risk and maintains bowel function and balance of bacteria? Why do our oestrogen levels fluctuate? In the menstrual cycle, oestrogen levels fluctuate, rising during the follicular phase to support egg maturation and ovulation, because of oestrogen’s “feel good” ability, around ovulation is the time when women will feel great, often more confident and care free. After ovulation, oestrogen levels gradually drop then have a “small second wind” around a week later, they continue to drop and level out throughout the second stage during the luteal phase if pregnancy doesn’t occur. This is when oestrogen is often at the lowest and symptoms of low oestrogen (PMS as we often call it) can include fatigue, mood swings, hot flashes, night sweats, dry skin, low libido and difficulty concentrating. What about during menopause? As we age, oestrogen levels decline due to a decrease in egg cells and follicle function, leading to peri menopausal and menopausal symptoms like hot flushes, dry skin, and mood swings. After menopause, oestrogen levels do not return to their previous levels, as the ovaries stop producing significant amounts of the hormone. However, some oestrogen is still produced by other tissues, like the adrenal glands and fat cells, but in much smaller amounts. Hormone replacement therapy (HRT) can help manage symptoms by supplementing oestrogen, but natural oestrogen levels do not “normalise” post-menopause. Understanding how and why oestrogen affects our bodies empowers you to be kinder to yourself and your loved ones during hormonal transitions. By recognising how oestrogen changes our body and the possible challenges that come with fluctuating hormone levels, you can better support yourself and others in navigating the health journey with compassion and care.
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What is Menopause?
Menopause is a completely natural biological process that every woman will eventually experience. It’s a hormonal shift where your body transitions to a new normal, following the end of your reproductive years. Around 25 million people experience menopause each year. Even though it impacts half the population, awareness and understanding of menopause are still quite limited. At Sally-Ann Creed, we empathise strongly with anyone going through menopause. Many of the women in our business have gone through, or are going through, this transition at the moment, and we know how important it is to have a trusted source of information and advice at hand. The timing and duration of menopause differ for each individual, there’s no set path or “correct” way to go through it. In some cases, menopause can also be triggered by surgery or damage to the ovaries. Before we start on the different stages of menopause, lets go through some pretty important terminology: Early menopause happens when menopause begins before the age of 45, affecting about 5% of women. This can occur naturally or as a result of certain medical treatments, such as cancer therapies or surgeries that remove the ovaries. Premature menopause, also called Premature Ovarian Insufficiency- occurs before the age of 40. It may happen due to genetics, lifestyle factors or medical interventions. Some possible risk factors include a family history of early menopause, smoking, autoimmune diseases, infections like mumps or undergoing surgery. It affects approximately 1 in 100 people under 40, 1 in 1000 under 30, and 1 in 10000 under 20. 1. Perimenopause: The beginning of the journey. 🌸 Perimenopause takes place in the years leading up to menopause. 🌸 It usually starts in your 40s, although some women may enter perimenopause in their 30s. 🌸 This can last anywhere from a few months to several years, with the average duration being around four years. 🌸 During this transition stage, your oestrogen and progesterone levels begin to fluctuate, and the drop in oestrogen in particular can cause a variety of physical and emotional changes. 2. Menopause- The turning point. 🌸 You have reached actual menopause when you haven’t had a menstrual period for an entire year, which usually happens in your late 40s or early 50s. 🌸 At this point, your ovaries have stopped making eggs and significantly reduced their production of oestrogen and progesterone. Once you’ve reached this milestone, you enter postmenopause, which lasts for the rest of your life. 3. Postmenopause- Your new normal. 🌸 The good news is that menopause symptoms usually start to ease in this stage, although some might linger for a while. 🌸 It’s important to know that because of your significantly lower levels of oestrogen and progesterone, you’re at higher risk of health conditions like osteoporosis, cardiovascular disease and bladder issues like urinary incontinence and urinary tract infections. If you’d like to learn more about menopause, consider downloading our new What The Menopause? guide. It’s full of helpful information, tips, and helpful advice on how to manage this wonderfully natural part of life.
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Water Explained
Water Explained Feb 2025 While we can survive weeks without food, we’d only last about three days without water. About 75-85% of our brain tissue, about 83% of our lungs and even 31% of our bones are made up of water. Not drinking enough water? Here is what happens in our body. 💧Reduced blood volume – fatigue, dizziness and reduced circulation. 💧Constipation- not drinking enough water can lead to constipation and gas as water helps soften our stool. 💧Impaired temperature regulation- sweat which is made up mainly of water is how our body balances our temperature and cools us down. 💧Dry skin- adequate water intake helps maintain skin hydration by supporting the skin’s natural moisture barrier, which prevents water loss. 💧Reduced kidney function – our kidneys rely on water to help filter waste and maintain a proper balance of our electrolytes. Low water intake can lead to UTIs, kidney stones or build up of toxins. 💧Headaches, poor concentration- due to changes in blood volume in our brain which reduces oxygen supply. 💧Poor performance- as water helps our body transport nutrients and regulate temperature. Daily water requirements: No single formula applies to every individual or situation. Water needs vary depending on factors such as activity level, humidity, climate, body temperature, and body composition. Generally, there are five main recommendations in giving an estimate of how much water you need a day. Listen to your body. Let thirst guide you and drink enough water so that your urine is pale yellow. About 8-10 cups of water a day. 30ml of water per 1 kg of body weight. Adequate intake of 2.0 litres/day for adult females and 2.5 litres/day for males in conditions of moderate environmental temperature and moderate physical activity (study 3). 2.7 litres for women and 3.7 litres for men for dietary reference intake from the Institute of Medicine, including all water contained in food, beverages, and drinking water (study 4). Water Benefits in Science: An awesome 2024 review looking at clinical trial outcomes in daily water intake showed some very interesting results, here’s a summary of the main points: Four studies looked at overweight and obese adults, they were told to consume 1.5L of water per day and before meals for 12 weeks to 12 months, results showed greater weight loss compared with those in the control groups, between 44-100% more weight loss vs control groups. “Premeal water intake may induce weight loss through stomach filling, leading to earlier satiety or by replacing high-calorie beverages.” Water also plays a crucial role in breaking down fat, a process called lipolysis. This is important for weight loss because it enables your body to convert stored fat into energy. Staying hydrated helps your body carry out lipolysis effectively, supporting your efforts to lose weight. Increasing daily water intake can significantly reduce the occurrence of kidney stones and extend the time between stone events, while also lowering the risk of stone formation in healthy individuals by decreasing the concentration of salts that contribute to stones. Another great benefit of water? The reduction in urinary tract infections (UTI’s). Women who frequently experience UTIs and drink less than 1.5L of fluids daily saw fewer infections and longer gaps between them when they increased their water intake by 1.5L per day. The reason was thought to be because water diluted and flushes bacteria, improving clearance of the bacteria and inhibiting them from attaching to our epithelial cells. If you have come across an article or study that you’d like us to summarise or analyse, just share the link! Our team, including our dietitian and food scientist, are ready to dive in and provide you with insights. Water and collagen Electrolytes: When you think of hydration, the first thing that likely comes to mind is water. But did you know that drinking water alone isn’t always enough to keep your body balanced and functioning at its best? When we sweat, we lose water, which accounts for 99% composition of sweat but the remaining 1% consists of electrolytes. So if we only rehydrate with water we are not replacing electrolytes lost as well. But there is also something known as hyperhydration, the opposite of not drinking enough fluids, where there is an excess of body water, which dilutes your body of electrolytes and causes a variety of health symptoms and risks. In our body, you will find water in our cells and outside the cells (approximately 65% intracellular and 35% extracellular). Electrolytes are incredibly important as water follows the movement of electrolytes. In other words, electrolytes regulate where water is in the body, affecting cell functions. The essential electrolytes are sodium, chloride (the main electrolytes lost in sweat) as well as potassium, magnesium, bicarb, phosphorus and calcium. In our body they are responsible for muscle contraction and relaxation, nerve function, pH balance, hormone regulation and can even affect our blood pressure, energy control and glucose control. Symptoms of deficiencies include headaches, cramping, muscle twitching and fatigue. The different electrolyte functions and deficiency symptoms are listed at the bottom of our post: So when do you need to hydrate with electrolytes? Research from 2021, has shown that individuals have a 50% increased risk of muscle cramps from hydrating with water only, during intense exercise and those who have high sweat rates. This would also include days that are very hot, which will result in excessive sweating, or any period where you are excreting a lot of water and not able to replenish electrolytes from food sources (think vomiting, diarrhoea etc). Supplement with electrolytes when necessary: To ensure that you are keeping your body in homeostasis and balance, and when you cannot get your adequate intake from food and if your body is dehydrated, that’s the time to consider an electrolyte drink. Some are not even aware or feel the effects of dehydration, but if you’ve been sweating, overloading with water or engaging in intense exercise, your body is likely deficient in much-needed electrolytes. That said, not all electrolyte supplements are created equal, so there are some things to look out for when choosing the right option for you: Some products are loaded with sugar and artificial ingredients, that bright green and dark blue colour did not get that way naturally. They add colours to entice you but their ingredients are far from natural and healthy. While flavour itself isn’t a problem, limit artificial flavours and aim for naturally flavoured alternatives. That is why we are so proud of our ProHydrate+. A brilliant, zero nasty, cane sugar free, natural flavoured alternative to most commercial rehydration drinks, that will replenish your body’s lost electrolytes and keep your hydration levels at the perfect level. Prohydrate+ Why we chose our ingredients Natural Lemon Flavouring: Provides a refreshing taste without artificial additives, making it enjoyable to drink and encouraging consistent hydration. Inulin: A prebiotic fibre used for its benefit in gut health, aids digestion, and enhances the absorption of minerals like calcium and magnesium for better electrolyte balance. Collagen: Helps maintain healthy joints, skin, and connective tissues, making it ideal for active individuals and those prioritising long-term wellness. KetoSweet (Erythritol and Monk Fruit Extract): Offers natural, low-calorie sweetness without spiking blood sugar levels, making it suitable for those on keto or low-carb diets. Electrolytes (Sodium Chloride, Bicarbonate, Potassium Chloride): Sodium Chloride: Replenishes salt lost through sweat, maintaining fluid balance and preventing dehydration. Bicarbonate: Helps regulate pH levels, reducing acidity in the body during intense exercise or illness. Potassium Chloride: Supports muscle function, reduces cramps, and aids in maintaining proper electrolyte equilibrium. How does our ProHydrate+ compare to other unnamed products on the market? Other brands contained dextrose monohydrate, maltodextrin or sucrose, ProHydrate+ is sugar free. Unlike other brands that have colourants such as E133, we chose to stay pure, with only natural flavouring. We added the benefit of inulin and collagen for a happier gut. Different types of water- is it safe to drink? The 2024 Independent Blue Drop Report shows that 87% of municipal drinking water meets safety standards for consumption. An interesting article, where Craig Sheridan, Professor, University of the Witwatersrand quoted, “As a general rule, South Africa’s water works are able to remove almost all chemicals such that the water is safe to drink. The water treatment works also disinfect the water, killing harmful bacteria and viruses. This is primarily done with chlorine, but the water is overdosed slightly. This leaves a little chlorine in the water for “residual” disinfection. The residual chlorine travels with the water down the pipe to the reservoir and into your home, keeping the water pathogen free.” It all depends on where you live, different areas have different water treatment facilities as well as exposure to natural minerals in the water. In most cases, tap water is safe to drink, especially in larger cities where consistent water pressure helps keep contaminants out of the system. The presence of residual chlorine is also a good sign that the water supply is well-maintained. However, this depends on water treatment facilities operating effectively, which isn’t always guaranteed. If you would like to read more about the results from the independent study in 2024, here is the link attached. https://www.artikels.afriforum.co.za/wp-content/uploads/2024/12/2024-AfriForum-Blue-and-green-drop-project-report.pdf For example, in Cape Town, testing is done weekly, with over 6000 tests done annually ( report ). Looking at other articles, one study found that distributed bottled water actually contained more E.Coli than tap water in Pretoria. Another found that tap water was generally safe in rural areas of Limpopo, however, due to inconsistencies with the water treatment plant it was not as trustworthy. Another study found some agricultural contaminants in tap water (they did use a small sample size however). So the safety of tap water does truly depend on your area (most areas were generally safe to consume and regularly tested). It also depends on what you look at. From our point of view, the biggest concern is pathogenic bacteria (which can cause illness), others may focus on microplastics, pesticides or minerals. Flavoured waters- sugar content examples (per 500ml) The team chose random brands to analyse how much sugar is in common sugar-containing drinks, the results shocked us and reminded us the importance of being mindful of looking at nutritional labels. Flavoured water- ~20g sugar (5 teaspoon of sugar) Fizzy sodas- 15-64g of sugar (4-16 teaspoon of sugar) Energy drink- ~39-54g sugar (13.5 teaspoon of sugar) Sports drink- ~32g sugar (8 tsp sugar) Alternative “water” drinks? 💦Coconut water– interestingly, some brands also had ~15g of sugar/500ml so it is also important to look at labels. Looking at the potassium content, at 1040mg per 500ml, naturally rich in potassium, making it a great option for hydration and electrolyte balance. As we’ve mentioned, potassium helps with muscle function, nerve signalling, and regulating blood pressure. Furthermore, there is about 140-250mg of sodium and 60mg of magnesium/500ml of coconut water. 💦Aloe water- certain brands with 32g of sugar/500ml, aloe water helps keep you hydrated and may contain small amounts of potassium, sodium (~72mg/500ml) and magnesium which support electrolyte balance. 💦Chia seed water– with ~44g of sugar and surprisingly ~1g of fibre/500ml chia seed water, the team suggests that you rather make your own at home. That way you can decide the sugar content and ensure that you get the added benefit of fibre.
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Understanding your blood results
Chances are, if you have ever gone for your yearly check-up, that you have had the fright of your life when your doctor tells you that you have high cholesterol. We know that cholesterol levels can be confusing, and seeing all those different numbers on your blood test might feel overwhelming. That’s why our team has put together this quick summary table to help make sense of it all. Our goal is to help you understand what each type of cholesterol means and how it affects your health, without the stress. Understanding your blood results: Chances are, if you have ever gone for your yearly check-up, that you have had the fright of your life when your doctor tells you that you have high cholesterol. We know that cholesterol levels can be confusing, and seeing all those different numbers on your blood test might feel overwhelming. That’s why our team has put together this quick summary table to help make sense of it all. Our goal is to help you understand what each type of cholesterol means and how it affects your health, without the stress. NAME “NORMAL LEVELS” EXPLAINED Total Cholesterol 2.8-4.9mmol/L (usually want <5) This refers to the total amount of cholesterol in your blood, including LDL and HDL. While we generally have an aim, the balance of LDL and HDL is what matters most. LDL- low-density lipoprotein 1.5-2.9mmol/L (usually want <3) -Often considered the “bad cholesterol” however it is more complex as LDL cholesterol comes in different forms, and not all are equal. 💡Think of LDL like a delivery truck. It carries cholesterol to your cells. If there’s too much, the “parcels” can start piling up in your arteries, leading to blockages and increasing the risk of heart disease and stroke. HDL- high-density lipoprotein 1.2-1.9mmol/L (usually want >1 for men and >1.2 for women) -Often considered the “good cholesterol”. 💡Think of HDL like a rubbish truck. It carries excess cholesterol back to the liver to be removed. If we didn’t have rubbish trucks our “gargage” would build up, just like our cholesterol does with low HDL. Triglycerides 0.4-1.6mmol/L (usually want <1.7) -Type of fat found in your blood. After you eat, your body converts excess calories into triglycerides and stores them for energy. -While some triglycerides are normal, too much can be harmful. ApolA and apol little (a) Individual lab Apol (A) -Makes up around 70% of the protein in high density lipoprotein (HDL). -Higher ApoA levels are protective because they indicate that HDL is doing its job of cleaning up excess cholesterol and preventing artery blockages. Apol (little a) -Important for those with family history of heart disease. Linked to genetics. – In this case, the higher the Apol (little a) is linked to higher risk for heart disease. Opposite to Apol (big A). ApoB- apolipoprotein B Individual lab -A type of protein in LDL and very sticky -The more ApoB particles you have, the higher the risk of cholesterol building up in your arteries, which can lead to heart disease. -ApoB is considered a stronger predictor of heart attack than LDL-C. Homocysteine <10 µmol/L (usually want 5-10 µmol/L) -A high level of homocysteine is linked to heart disease. -It is also a good indicator of low vitamin B6, B12 and folate. NOTE: It’s important to note that everyone’s health goals and needs are unique, so ‘normal’ reference ranges can vary between individuals. Laboratory values may differ based on factors such as age, sex, genetics, and overall health, so it’s always best to interpret results in consultation with a healthcare professional.
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Net Carbs Explained
The concept of net carbs is based on the principle that not all carbohydrates are created equal. Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycaemic index, causing the blood sugar levels to spike straight after eating. Excess simple carbohydrates are stored in the body as fat. Other carbohydrates, such as the fibre-rich carbohydrates found in whole grains, fruits, and vegetables, move slowly through the digestive system, with much of them not digested at all. Another category of largely indigestible carbohydrates are sugar alcohols, such as erythritol, xylitol, and other polyols. These are modified alcohol molecules that taste like sugar, but don’t affect your blood sugar. These substances are commonly used as artificial sweeteners and sugar replacements. Calculation: In calculating net carbs, there are many formulas that you can use. In some diabetic education lessons, if the fibre is greater than 5g, you subtract half of the fibre amount from the total carbs along with any sugar alcohols. For example, if a product contains 20g of carbohydrates and 12g of fibre, the net carbs would be calculated as 20g – (12g ÷ 2) = 14g net carbs. However, this method may vary for individuals, as some people react to fibre differently. A more common method is to subtract the total amount of fibre and sugar alcohols from the total number of carbohydrates, as these types of carbs are thought to have minimal impact on blood sugar levels. For example, in a product containing 20g of carbohydrates and 12g of fibre, the net carbs would be 20g – 12g = 8g net carbs. Another formula involves only subtracting insoluble fibre from total carbs. The method used is solely dependent on how your body digests and reacts to fibre. You can choose how strict you want to be when calculating net carbs. Why this could be confusing The concept of net carbs can lead to some confusion. Everyone’s body responds differently to fibre and carbs, influenced by factors like genetics, activity levels, and health conditions. Plus, some companies use net carbs as a marketing tactic, making their products seem healthier than they really are. For example, a bar might claim to have only 2g of net carbs, but it could still contain 18g of total carbs. Because we like to adhere to a LCHF diet, we err on the side of caution and calculate using half the fibre value. In the end, while counting net carbs can be useful, for us, it’s more important to focus on the quality of the carbs you consume. Opt for a variety of high-fibre, whole-food sources that nourish your body and support your long-term health goals. Whether you’re counting carbs or not, the key is to choose foods that make you feel your best and contribute to your overall well-being. Everyone wants a quick list of really low carb fruit and veggies – well here it is! Use this ascending carbohydrate list and you won’t even have to think! These are one cup raw weight, including their skins (USDA): FRUIT Carbs Fibre Strawberries, whole (144g) 11.1g 2.88g Watermelon, diced (152g) 11.5g 0.68g Coconut, shredded (80g) 12.2g 7.2g Raspberries (123g) 14.6g 8g Apple 15g 2.62g Peaches (155g) 15.7g 2.32g Orange (sections) 21.2g 4.32g Blueberries (148g) 21.5g 3.55g Goji Berries (30g) dried 21.6g 3.64g Banana 34.2g 3.9g VEGETABLES Carbs Fibre >Spinach (30g) 1g 0.7g Lettuce (36g) 1g 0.5g Mushrooms (70g) 2.2g 0.7g Celery (101g) 3g 1.6g Zucchini, sliced (113g) 3.5g 1.1g Radish (116g) 3.9g <1.9g Cabbage, shredded (70g) 4g 1.75g Cucumber (120g) 4.4g 0.6g Aubergine (82g) 4.8g 3g Asparagus (134g) 5g 2.8g Cauliflower (107g) 5.3g 2.1g Broccoli (90g) 6g 2.5g Bell Peppers (100g) 6.65g 1.2g Green beans (100g) 7g 2.7g Tomatoes (180g) 7g 2.16g Brussel Sprouts (88g) 7.88g 3.34g Carrot (128g) 12.3g 3.58g Gem Squash, winter, acorn (140g) 14.6g 2.1g Onion(160g) 14.9g 2.72g Butternut (140g) 16.4g 2.8g Potato (150g) 26g 3g Sweet potato (133g) 26.7g 3.99g
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What are carbs exactly?
Carbohydrates are one of the three macronutrients. They are organic compounds like sugars, starches, and fibers, providing energy for the body through glucose. You’ll find carbohydrates in dairy, fruit, vegetables, grains, beans and seeds. The majority of simple carbohydrates eaten eventually turn into glucose molecules after digestion, which is their simplest form. Glucose is then absorbed, transported around the body and eventually used by our cells, brain and muscles for energy. But not all carbohydrates are created equally. Understanding the different types of carbs, how they impact blood sugar levels, and their role in overall health and performance can help you make smarter dietary choices. For example, even though both an apple and a piece of chocolate contain sugar, they affect your body differently. The apple provides natural sugars along with fibre, vitamins, and antioxidants which slow down digestion and provide a more sustained release of energy. On the other hand, chocolate contains added sugars with little to no fibre, causing a faster and higher spike in blood sugar, followed by a crash in energy levels. Glycemic index This is why whole, fibre-rich carbohydrates like fruits, vegetables, and wholegrains are better for steady energy levels, while highly processed carbs and sugary foods can lead to short, quick energy bursts followed by fatigue. This is where the glycaemic index comes into play. This is a scale from 0 to 100 which rates different foods based on how they affect blood sugar levels. The higher the GI (closer to 100) the higher and quicker the effect on blood sugar levels. Lower GI Higher GI Fruits Whole fruits with skin: apples, apricots, peaches and plums • Fruit juices • Dried fruits • Canned fruits in juice: pineapple, watermelon, mango TIPS 💡Eat fruit with the skin on to lower GI 💡Fresh fruit is the best option 💡Strawberries, raspberries, blackberries and passionfruit have less carbohydrate compared to other fruits and have less effect on blood glucose levels. Vegetables • Non-starchy green vegetables: spinach, cabbage, kale, cucumber & lettuce • Most stirfry and salad ingredients • Starchy vegetables: potato, sweet potato, corn and carrots (cooked) TIPS 💡Eat potatoes with the skin on to lower their GI 💡Some semi-starch vegetables, eg: pumpkin, peas, carrot, parsnip, broad beans and beetroot have a higher GI value, but rarely increase blood glucose unless eaten in large amounts more than 200g. 💡Over-cooking vegetables can also increase the GI of the food. Raw carrots have a much lower GI impact compared to soft-boiled carrots. 💡By adding healthy fats and/or protein to higher GI foods, you slow the digestion of the food, therefore reducing the GI impact. 💡Cooking and then cooling a higher GI food, also reduces the glycemic index. 💡Adding vinegar, lemon juice or apple cider vinegar to higher GI vegetables also reduces the GI of the meal. While GI measures the effect of individual foods on blood sugar levels, in reality,we rarely eat foods in isolation. This is why most dietitians, however, recommend taking the glycaemic index with a pinch of salt. When fats, proteins, and fibre-rich foods are included in a meal, they slow digestion and modify the overall glycaemic response. Why do we still need carbs? Glucose from carbohydrates is the quickest and most efficient fuel for the brain and muscles. While the body can use fat and protein for energy, intense exercise, fast reaction times, and brain function still rely on some glucose. For low-carb eaters, the body can absolutely adapt to using fat (ketones) as fuel, as your body can rely on more fat for fuel. For sprints and long-distance ultra running, some carbohydrates may still be beneficial, depending on personal needs. For example, in short bursts e.g. sprints, if not properly trained, our body cannot break down fat and protein fast enough to supply energy to our muscles. Carbohydrate sources are also a lovely food group that can be rich in fibre and nutrients for our gut health and for a healthy microbiome. Eating low or no carbs isn’t always affordable or accessible for everyone, and so carbs shouldn’t be demonised or deemed unhealthy. Our philosophy is to embrace a balanced approach to nutrition, recognising that all food groups have a valuable place in a diverse and nourishing diet. By focusing on whole, nutrient-dense carbohydrates, we can support overall health and well-being while honouring individual needs and circumstances. What does 15g of carbohydrate look like? 🌾 1 slice of normal bread or 2-4 slices lower carb bread 🌾 1/2 cup of beans or lentils or chickpeas 🌾 1/2 cup cooked starchy vegetables 🌾 1/2 – 1 whole fruit or ½ cup fruit juice 🌾 ½ cup cooked pasta or grains or rice 🌾 ½ hamburger roll or ½ a large wrap 🌾 1/4-1/3 cup muesli 🌾 1/2-¾ cup breakfast cereal 🌾 1 cup milk or yoghurt Diabetes SA So how much fibre do I need a day? You can read more about fibre and its vital role in our diet in this blog post According to most guidelines: 25-35 grams of fibre per day for women and 35-38 grams of fibre per day for men From 30-50 grams of fibre per day for some individuals with type 2 diabetes and wanting to control cholesterol levels There we have it! All things carbohydrates! Whether you are on a keto or banting regime, or a carbo-loading endurance athlete, carbohydrates do not have to be seen only in a negative light. It’s about the balance, quality and nutritional composition that matters.
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Sarcopenia
Sarcopenia, a Greek term for “poverty of the flesh, ” describes the loss of muscle mass, function and strength from the ageing process. This results in a decreased quality of life, increased falls and injury and inability to perform daily tasks. “Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60”- Current Opinion in Clinical Nutrition & Metabolic Care Firstly, it is important to recognise symptoms of sarcopenia. Do I struggle to lift more than 4.5kg? Do I have difficulty walking across the room? Do I have a weak grip strength? Have I fallen more than once this year? If you have answered yes to any of the above questions then let’s have a look at how a functional nutrition approach can help. 💪Total calorie intake is important for ageing. So often we see in older clients and patients that there is a tendency to under-eat due to taste changes, decreased appetite and eating difficulties. It is important for us to monitor that we are getting in enough energy from a balanced, nutritious diet that will support our body. If we under-eat, our body naturally uses fat for fuel, and then muscle for energy to live and move. On the other hand, we also often eat too much, but have an “empty calorie” intake, meaning that we eat non-nutritious foods but high in calories (think chips or pastries). 💪Focusing on ensuring that we get enough protein in our ageing years is vital for muscle loss prevention. The minimum of 0.8g/kg/day is what we look for, with the aim of at least 1.2-1.6g/kg per day for older adults’ metabolism and if living with illness or disease (link). Simple ways to reach this easily? Aim for at least around 20-35g of protein per meal Trying to eat protein first before carbohydrates (so we don’t get full) Whey protein is also a supplement to consider if you are not getting enough protein in the day. Whey protein also contains leucine which is an amino acid that is involved in muscle maintenance. Collagen supplementation is also important because as we age our body produces less and less natural collagen, and collagen is important for the creation of muscle protein. 💪Micronutrients such as vitamin D which is an important supplementation for sarcopenia prevention. This is a fat soluble vitamin that is involved in calcium absorption, bone formation and helps maintain muscle strength and function. A very interesting study showed that in their research, there is a TWO TIME greater risk of sarcopenia in those who are vitamin D deficient. Another nutrient to watch for is the anti-inflammatory omega 3. If you are not getting two portions of fatty fish a week or regularly consume chia seeds or flaxseed oil- an omega 3 supplement is needed. Omega 3 may help with muscle growth and intramuscular strength. The reason is because temporary or long term inflammation causes a decline in protein synthesis (making muscles) as well as increases muscle breakdown. According to a research article in Metabolism, the Mediterranean diet is thought to help with sarcopenia, because it is rich in vitamin E, vitamin C, vitamin A and phytochemicals. Lastly, along with nutrition, exercise is the most effective intervention for improving quality of life in sarcopenic patients. Rogan Heyns, a local Capetonian biokineticist, mentions that he uses the following as outlined by the American College of Sports Medicine (ACSM): Progressive Resistance Training: This involves using weights, resistance bands, or body weight to progressively increase the load on muscles. It helps stimulate muscle growth and strength. Exercise Frequency: At least 2-3 days per week of resistance training is recommended, targeting all major muscle groups. Intensity: The intensity should be moderate to high (around 60-80% of the individual’s one-rep max). Initially, beginners may start with lighter loads and progressively increase. Functional Exercises: Focus on movements that mimic daily activities, such as squats, lunges, and stair climbing, to improve overall mobility and balance. Combining Aerobic Exercise: While resistance training is key, incorporating aerobic exercises (e.g., walking, cycling) helps maintain cardiovascular health and overall fitness, which supports muscle preservation. Consistent training helps to maintain or rebuild muscle mass, strength, and function, which is crucial in preventing frailty and improving the quality of life in older adults (link).
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