Stop! How fast are you eating?

Want to slim down? Slow down! Aoife Stuart-Madge reveals how eating on the hop is sabotaging your weight and health

‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing’

Whether it’s grabbing a bite at your desk in between meetings or shovelling breakfast down before work, we’re all guilty of not making enough time for a meal at some point in our busy lives. But while most of us know that eating on the run isn’t exactly the healthiest way to refuel, the true extent of the damage speed-eating can do to your body is shocking.

According to a study from Osaka University in Japan, women double their chances of becoming fat by eating too quickly, while men who speed eat are 84 per cent more likely to become obese. The study, which monitored the eating habits of 3,000 people, found that eating too quickly overrides the mechanisms in the brain that tell us we’re full. It’s estimated that it takes 20 minutes after you start eating for the message to stop eating to reach your brain, so if you finish a meal in less time, you risk over-stuffing your stomach. ‘Rapid, “mindless” eating means that the food goes down so quickly that by the time the stomach signals to the brain that it has had enough, we have, in fact, overeaten,’ explains Dr David Lewis from Mindlab, who led scientific research into the UK’s lunchtime eating habits. ‘The consequence is that we add unnecessary calories and put on weight.’

As well as weight gain – and the obvious discomfort that comes from over-filling your stomach (hello, gas, bloating and indigestion) –you’re also at risk of serious health complications. Research from the Medical University of South Carolina found that gulping down food can raise your risk of acid reflux, which can lead to a number of health complications including gastroesophageal reflux disease, a narrowing of the oesophagus, bleeding, or the pre-cancerous condition Barrett’s oesophagus. The study showed that eating a 690-calorie meal in five minutes rather than 30 minutes resulted in up to 50 per cent more acid reflux episodes.

So how can you begin to unlearn fast-eating habits, which are often developed in childhood? Here, our experts reveal their top tips for slowing down.

Switch off the TV

In order for your brain to register when you’ve had enough to eat, you’ve got to be paying attention to what’s going in to your mouth. Research published in the American Journal of Clinical Nutrition categorised eaters into ‘attentive’ and ‘distracted’ groups, and found the distracted eaters tend to eat more in a sitting. ‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing,’ says Nina Omotoso, a nutritional therapist at Revital (revital.com). ‘Rushing meals means you miss out on this, which is why bad habits like eating on the run or bolting your food down in 20 seconds flat in front of the TV can really affect your digestive health, leading to indigestion, poor nutrient absorption, stomach pain and bloating.’

Make a meal of it

Forget stuffing a sandwich down in five minutes as you check emails at your desk, in order to properly digest your food, Dr Lewis recommends setting aside 15 minutes for a snack, and at least 30 minutes to enjoy a full meal. ‘Relax when you are eating. Do not keep glancing at your watch or thinking about all you have to do after the meal,’ advises Dr Lewis. ‘Eat with your eyes as much as your mouth. By enjoying the experience of eating you will not only enhance the pleasure you derive from your food but also encourage a greater sense of overall wellbeing. That old adage ‘you are what you eat’ is not quite true. More accurately you are what you ingest and digest. Both these processes work best when they are allowed to work slowly.’

Don’t drink with your meal

Research has shown that drinking too much water during a meal can mess with the natural levels of bile and acid in the stomach, slowing digestion. ‘Avoid drinking too much while eating. Fluid not only distends the stomach but also dilutes the digestive enzyme in the mouth and essential acid in the stomach,’ explains Dr Lewis. Try this trick: hydrate yourself 30 minutes before a meal with cucumber water – a natural diuretic that can aid movement through your digestive tract.

Put obstacles in your way

The faster you eat, the more air you let into your body, which bloats you and gives you that uncomfortably full feeling. Consciously slow your pace down by adopting this habit: putting your knife and fork down between bites, or, if you’re eating a hand-held food like pizza or a sandwich, consciously set it down between bites. Also incorporating foods that are tougher to eat, such a grapefruit, in your diet, naturally slows you down.

Taste your food

Recent research commissioned by food company Glorious found that 60 per cent of the UK population admitted to ‘never’ or ‘rarely’ tasting what they ate. Research leader Dr Lewis said, ‘Researchers found that, on average, 79 per cent of people were unable to detect when basic flavours had been swapped, this rose to 88 per cent when people ate while distracted, increasing to 93 per cent for people eating under time pressure.’ The research indicated that office workers in particular consume food simply to refuel the body and most never, or rarely, taste what they’re eating. ‘Mastication, the process in which the food in our mouth is broken into smaller fragments and thoroughly mixed with saliva, represents the first stage of digestion,’ explains Dr Lewis. ‘Poor mastication means that we fail to savour and appreciate the true taste and texture of the meal. It can also result in a range of problems, from indigestion and heartburn to an inadequate uptake of essential nutrients from the food.’

Chew properly

Without chewing your food properly, your body can’t digest it. ‘Chew your food carefully,’ advises Dr Lewis. ‘Take smaller mouthfuls so that the enzyme in saliva is breaking down smaller food morsels, aiding quicker digestion. The larger the portion of food in your mouth, the less effectively it is chewed and savoured.’ Chatterbox? It might be an idea to schedule a catch-up over coffee rather than lunch or dinner. ‘Not only does talking prevent you paying full attention to your food, it also causes you to swallow air, leading to a greater risk of discomfort,’ Dr Lewis says.

Plan your meals

When pushed for time, it’s easy to make poor food choices (who hasn’t grabbed an unhealthy snack during a last-minute trip to the vending machine?) but the more hurried your food choices, the more unhealthy the choice you’re likely to make. ‘Being overscheduled, stressed and pressed for time seems to be a common complaint amongst my clients,’ says Nina, ‘so it’s not surprising that “quick and convenient” is a deciding factor in many of our food choices. The main problem is that leaving it to the last minute limits your options. And if you’re already starving you’re more likely to make poor food choices. Eating like this usually means more sugar, salt and saturated fat in your diet, fewer nutrients, and more expensive, pre-packaged foods – not great for the figure or the bank balance.’ The answer, Nina says, is to adopt a mindful attitude. ‘It’s not just about diet but lifestyle as well. This way people feel more capable, more relaxed and in control. If you’ve got a hectic week coming up, try to plan ahead – stick an apple, a small bag of unsalted nuts or even a high-protein energy bar in your bag. That way you can relax a little and spend the time you do have eating slowly and listening to your body’s hunger signals, rather than running about and eating frantically.’

Don’t reward yourself with food

It’s in our make-up to crave reward for hard work, so when you are under pressure it’s natural to reach for a sugar fix as an instant reward. Nutritionists say many women subconsciously start to associate feeling stressed with speed-eating through the office vending machine. What’s more, when you’re stressed, you’re less likely to savour taste of food or respond to feelings of fullness. Try chewing on a piece of gum next time you feel like stress-eating, and reward your hard work with a lunchtime mani or blow-dry instead.

Weight Loss

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Dec 31, 2015

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Health and Fitness Blog

Stop! How fast are you eating?

Want to slim down? Slow down! Aoife Stuart-Madge reveals how eating on the hop is sabotaging your weight and health

‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing’

Whether it’s grabbing a bite at your desk in between meetings or shovelling breakfast down before work, we’re all guilty of not making enough time for a meal at some point in our busy lives. But while most of us know that eating on the run isn’t exactly the healthiest way to refuel, the true extent of the damage speed-eating can do to your body is shocking.

According to a study from Osaka University in Japan, women double their chances of becoming fat by eating too quickly, while men who speed eat are 84 per cent more likely to become obese. The study, which monitored the eating habits of 3,000 people, found that eating too quickly overrides the mechanisms in the brain that tell us we’re full. It’s estimated that it takes 20 minutes after you start eating for the message to stop eating to reach your brain, so if you finish a meal in less time, you risk over-stuffing your stomach. ‘Rapid, “mindless” eating means that the food goes down so quickly that by the time the stomach signals to the brain that it has had enough, we have, in fact, overeaten,’ explains Dr David Lewis from Mindlab, who led scientific research into the UK’s lunchtime eating habits. ‘The consequence is that we add unnecessary calories and put on weight.’

As well as weight gain – and the obvious discomfort that comes from over-filling your stomach (hello, gas, bloating and indigestion) –you’re also at risk of serious health complications. Research from the Medical University of South Carolina found that gulping down food can raise your risk of acid reflux, which can lead to a number of health complications including gastroesophageal reflux disease, a narrowing of the oesophagus, bleeding, or the pre-cancerous condition Barrett’s oesophagus. The study showed that eating a 690-calorie meal in five minutes rather than 30 minutes resulted in up to 50 per cent more acid reflux episodes.

So how can you begin to unlearn fast-eating habits, which are often developed in childhood? Here, our experts reveal their top tips for slowing down.

Switch off the TV

In order for your brain to register when you’ve had enough to eat, you’ve got to be paying attention to what’s going in to your mouth. Research published in the American Journal of Clinical Nutrition categorised eaters into ‘attentive’ and ‘distracted’ groups, and found the distracted eaters tend to eat more in a sitting. ‘One of the first stages of digestion involves simply thinking about food which, literally, gets your digestive juices flowing,’ says Nina Omotoso, a nutritional therapist at Revital (revital.com). ‘Rushing meals means you miss out on this, which is why bad habits like eating on the run or bolting your food down in 20 seconds flat in front of the TV can really affect your digestive health, leading to indigestion, poor nutrient absorption, stomach pain and bloating.’

Make a meal of it

Forget stuffing a sandwich down in five minutes as you check emails at your desk, in order to properly digest your food, Dr Lewis recommends setting aside 15 minutes for a snack, and at least 30 minutes to enjoy a full meal. ‘Relax when you are eating. Do not keep glancing at your watch or thinking about all you have to do after the meal,’ advises Dr Lewis. ‘Eat with your eyes as much as your mouth. By enjoying the experience of eating you will not only enhance the pleasure you derive from your food but also encourage a greater sense of overall wellbeing. That old adage ‘you are what you eat’ is not quite true. More accurately you are what you ingest and digest. Both these processes work best when they are allowed to work slowly.’

Don’t drink with your meal

Research has shown that drinking too much water during a meal can mess with the natural levels of bile and acid in the stomach, slowing digestion. ‘Avoid drinking too much while eating. Fluid not only distends the stomach but also dilutes the digestive enzyme in the mouth and essential acid in the stomach,’ explains Dr Lewis. Try this trick: hydrate yourself 30 minutes before a meal with cucumber water – a natural diuretic that can aid movement through your digestive tract.

Put obstacles in your way

The faster you eat, the more air you let into your body, which bloats you and gives you that uncomfortably full feeling. Consciously slow your pace down by adopting this habit: putting your knife and fork down between bites, or, if you’re eating a hand-held food like pizza or a sandwich, consciously set it down between bites. Also incorporating foods that are tougher to eat, such a grapefruit, in your diet, naturally slows you down.

Taste your food

Recent research commissioned by food company Glorious found that 60 per cent of the UK population admitted to ‘never’ or ‘rarely’ tasting what they ate. Research leader Dr Lewis said, ‘Researchers found that, on average, 79 per cent of people were unable to detect when basic flavours had been swapped, this rose to 88 per cent when people ate while distracted, increasing to 93 per cent for people eating under time pressure.’ The research indicated that office workers in particular consume food simply to refuel the body and most never, or rarely, taste what they’re eating. ‘Mastication, the process in which the food in our mouth is broken into smaller fragments and thoroughly mixed with saliva, represents the first stage of digestion,’ explains Dr Lewis. ‘Poor mastication means that we fail to savour and appreciate the true taste and texture of the meal. It can also result in a range of problems, from indigestion and heartburn to an inadequate uptake of essential nutrients from the food.’

Chew properly

Without chewing your food properly, your body can’t digest it. ‘Chew your food carefully,’ advises Dr Lewis. ‘Take smaller mouthfuls so that the enzyme in saliva is breaking down smaller food morsels, aiding quicker digestion. The larger the portion of food in your mouth, the less effectively it is chewed and savoured.’ Chatterbox? It might be an idea to schedule a catch-up over coffee rather than lunch or dinner. ‘Not only does talking prevent you paying full attention to your food, it also causes you to swallow air, leading to a greater risk of discomfort,’ Dr Lewis says.

Plan your meals

When pushed for time, it’s easy to make poor food choices (who hasn’t grabbed an unhealthy snack during a last-minute trip to the vending machine?) but the more hurried your food choices, the more unhealthy the choice you’re likely to make. ‘Being overscheduled, stressed and pressed for time seems to be a common complaint amongst my clients,’ says Nina, ‘so it’s not surprising that “quick and convenient” is a deciding factor in many of our food choices. The main problem is that leaving it to the last minute limits your options. And if you’re already starving you’re more likely to make poor food choices. Eating like this usually means more sugar, salt and saturated fat in your diet, fewer nutrients, and more expensive, pre-packaged foods – not great for the figure or the bank balance.’ The answer, Nina says, is to adopt a mindful attitude. ‘It’s not just about diet but lifestyle as well. This way people feel more capable, more relaxed and in control. If you’ve got a hectic week coming up, try to plan ahead – stick an apple, a small bag of unsalted nuts or even a high-protein energy bar in your bag. That way you can relax a little and spend the time you do have eating slowly and listening to your body’s hunger signals, rather than running about and eating frantically.’

Don’t reward yourself with food

It’s in our make-up to crave reward for hard work, so when you are under pressure it’s natural to reach for a sugar fix as an instant reward. Nutritionists say many women subconsciously start to associate feeling stressed with speed-eating through the office vending machine. What’s more, when you’re stressed, you’re less likely to savour taste of food or respond to feelings of fullness. Try chewing on a piece of gum next time you feel like stress-eating, and reward your hard work with a lunchtime mani or blow-dry instead.

Weight Loss

Article

Weight Loss Tips

Dec 31, 2015

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Get your groove back!

Lost your spark? Reboot 
with top tips from health 
expert Yuri Elkaim

If fatigue is something that’s plagued your life for as long as you can remember, putting your foot down and forcing a change can seem daunting. But what if we were to tell you that you could double your energy in seven days? That’s what Yuri Elkaim, a holistic nutritionist and fitness expert, promises in his new book, The All-Day Energy Diet.

With a newfound spring in your step, you’ll also be able to get into even better shape than before, improve your digestive health and reduce stress, too. So, how has Yuri helped more than 500,000 people across the world to feel like this? It’s all through an understanding of – and holistic approach to – food and health, and he tells all in his new book. Intrigued? We were!

All-time low

One of the most common health complaints these days is tiredness. We’re constantly feeling exhausted, run down and, quite frankly, frazzled. But why is it that a lack of energy has fast become our biggest downfall? It’s largely to do with the turn our lifestyles have taken and, unfortunately, it’s been a turn for the worse. Since mass food processing began in the 1950s, we’ve traded our health for convenience by relying on fast food and packaged, processed foods devoid of nutritional value,’ Yuri explains. ‘They may taste great, but they’re no good for the human body.’ Since food is what fuels us throughout the day – allowing us to exercise, work and even think – it’s no wonder we’re feeling the strain when the quality of the fuel we’re consuming isn’t good enough to run our complex engines. The result is not only a serious problem with fatigue, but also weight gain and frequent sickness.

Being mindful of what you put into your body is key if you’re looking to get your energy levels back on track. Yuri touts wheat, sugar and caffeine as being the biggest culprits when it comes to energy sapping foods. However, it is these three ‘sneaky’ foods, as Yuri calls them, which make a regular appearance in most modern-day diets. ‘We’re getting ill because of the crap we eat,’ Yuri says. ‘It leads to numerous micronutrient deficiencies, which can cause myriad health problems, from lowered immunity to poor gut health and beyond.’ Ditching these foods will work wonders for your energy levels, according to Yuri. And with the array of alternative foods available in regular supermarkets these days, it really couldn’t be easier. ‘Once you start reducing how much wheat, sugar and caffeine you consume, you won’t be able to argue with how great you begin to feel,’ he adds.

The stress factor

However, poor diet isn’t the only thing we need to fix. So many of us are constantly stressed and anxious too, which only saps energy further. And high-stress situations affect your brain and body in more long-term ways than you might think. Our bodies deal with stress according to the fight or flight response, says Yuri. ‘Your brain perceives a threat. Within milliseconds nerve impulses are fired and your sympathetic nervous system is activated,’ he explains. ‘This results in dilated pupils, increased heart rate and other reactions that prepare your body to fight or flee. Seconds after this initial neural response, hormonal and nerve impulses are sent from your brain to your adrenal glands, signalling for adrenal hormones to be secreted.’ This is all normal in moderation, and actually helps us cope with stress. But an excessive amount of stress is a one-way path to burnout.

A new lease of life

Now for the good news: there is something you can do about it! And, as you may have worked out by now, the main fix is to address both your diet and stress levels.

You may not even realise that your diet needs fixing, though. After all, many of us try to stay up to date with the latest health foods, ensuring we incorporate them in and around meals. But the problem is, if your diet as a whole isn’t up to scratch, then simply scattering superfoods throughout the rest of what you’re eating just isn’t going to cut it. ‘Your body must be in an alkaline state to produce the energy you need,’ Yuri explains. Some foods are alkaline, and some are acidic. To get the right balance, you need to make sure you eat enough alkalising foods like spinach, bananas and sweet potato – generally, it’s vegetables (especially greens!) and the less-sweet fruit options.

But that’s not all. How much of your food is actually considered raw when you eat it? Yuri reckons we should aim for 75 per cent. The reason being that raw – or uncooked – food has a higher nutrient value, plus it contains more water and digestion-boosting enzymes. ‘Grilling, baking and even steaming destroys many of the vitamins, minerals and phytonutrients that are found in your food,’ he says. ‘While in some cases it may be more practical to lightly steam your food, the easiest ways I know of to add more raw foods into your diet are juicing, making smoothies and preparing more salads.’

So that’s the food side of things sorted, but what about those soaring stress levels? How do we manage those? Just a few of the stress management techniques Yuri recommends in his book are yoga, aerobic exercise and sleep – and we’re fans of all of them. Not only can yoga help you focus at work and in life, but it’s long been known for its ability to calm the mind and reduce tension, too. ‘I suggest doing it two to three times per week, but if you want to do it daily, that’s even better – especially if you’re suffering from adrenal problems,’ Yuri says. And what about aerobic exercise? How does that help relieve stress? ‘It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress,’ he explains. 

Finally, making time to get not only a decent amount of sleep but more high-quality sleep will undoubtedly pay off. There are obvious ways we can achieve this: allowing our brains to unwind before hitting the hay will allow cortisol levels to fall before sleeping giving us more energy the next day, for example. But another tip from Yuri is to go to bed and wake up at the same time every day. ‘This will help reset your body’s internal clock,’ he says. This might take a while for you to get used to (especially on weekends!), but the routine will do your body good in the long run. On top of this, try taking an Epsom salt bath or drinking magnesium tea before bed. ‘These methods will relax your body and calm your mind,’ Yuri adds.

Overhauling your diet and changing your habits may seem overwhelming and like a lot of effort at first, but once you get into the swing of things and start feeling the benefits, you won’t look back –  you’ll be on your way to a happier, more energetic you!

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Dec 31, 2015

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Get your groove back!

Healthy Eating

Article Dec 31, 2015

Lost your spark? Reboot 
with top tips from health 
expert Yuri Elkaim

via Healthy Eating Read More..

Get your groove back!

Lost your spark? Reboot 
with top tips from health 
expert Yuri Elkaim

If fatigue is something that’s plagued your life for as long as you can remember, putting your foot down and forcing a change can seem daunting. But what if we were to tell you that you could double your energy in seven days? That’s what Yuri Elkaim, a holistic nutritionist and fitness expert, promises in his new book, The All-Day Energy Diet.

With a newfound spring in your step, you’ll also be able to get into even better shape than before, improve your digestive health and reduce stress, too. So, how has Yuri helped more than 500,000 people across the world to feel like this? It’s all through an understanding of – and holistic approach to – food and health, and he tells all in his new book. Intrigued? We were!

All-time low

One of the most common health complaints these days is tiredness. We’re constantly feeling exhausted, run down and, quite frankly, frazzled. But why is it that a lack of energy has fast become our biggest downfall? It’s largely to do with the turn our lifestyles have taken and, unfortunately, it’s been a turn for the worse. Since mass food processing began in the 1950s, we’ve traded our health for convenience by relying on fast food and packaged, processed foods devoid of nutritional value,’ Yuri explains. ‘They may taste great, but they’re no good for the human body.’ Since food is what fuels us throughout the day – allowing us to exercise, work and even think – it’s no wonder we’re feeling the strain when the quality of the fuel we’re consuming isn’t good enough to run our complex engines. The result is not only a serious problem with fatigue, but also weight gain and frequent sickness.

Being mindful of what you put into your body is key if you’re looking to get your energy levels back on track. Yuri touts wheat, sugar and caffeine as being the biggest culprits when it comes to energy sapping foods. However, it is these three ‘sneaky’ foods, as Yuri calls them, which make a regular appearance in most modern-day diets. ‘We’re getting ill because of the crap we eat,’ Yuri says. ‘It leads to numerous micronutrient deficiencies, which can cause myriad health problems, from lowered immunity to poor gut health and beyond.’ Ditching these foods will work wonders for your energy levels, according to Yuri. And with the array of alternative foods available in regular supermarkets these days, it really couldn’t be easier. ‘Once you start reducing how much wheat, sugar and caffeine you consume, you won’t be able to argue with how great you begin to feel,’ he adds.

The stress factor

However, poor diet isn’t the only thing we need to fix. So many of us are constantly stressed and anxious too, which only saps energy further. And high-stress situations affect your brain and body in more long-term ways than you might think. Our bodies deal with stress according to the fight or flight response, says Yuri. ‘Your brain perceives a threat. Within milliseconds nerve impulses are fired and your sympathetic nervous system is activated,’ he explains. ‘This results in dilated pupils, increased heart rate and other reactions that prepare your body to fight or flee. Seconds after this initial neural response, hormonal and nerve impulses are sent from your brain to your adrenal glands, signalling for adrenal hormones to be secreted.’ This is all normal in moderation, and actually helps us cope with stress. But an excessive amount of stress is a one-way path to burnout.

A new lease of life

Now for the good news: there is something you can do about it! And, as you may have worked out by now, the main fix is to address both your diet and stress levels.

You may not even realise that your diet needs fixing, though. After all, many of us try to stay up to date with the latest health foods, ensuring we incorporate them in and around meals. But the problem is, if your diet as a whole isn’t up to scratch, then simply scattering superfoods throughout the rest of what you’re eating just isn’t going to cut it. ‘Your body must be in an alkaline state to produce the energy you need,’ Yuri explains. Some foods are alkaline, and some are acidic. To get the right balance, you need to make sure you eat enough alkalising foods like spinach, bananas and sweet potato – generally, it’s vegetables (especially greens!) and the less-sweet fruit options.

But that’s not all. How much of your food is actually considered raw when you eat it? Yuri reckons we should aim for 75 per cent. The reason being that raw – or uncooked – food has a higher nutrient value, plus it contains more water and digestion-boosting enzymes. ‘Grilling, baking and even steaming destroys many of the vitamins, minerals and phytonutrients that are found in your food,’ he says. ‘While in some cases it may be more practical to lightly steam your food, the easiest ways I know of to add more raw foods into your diet are juicing, making smoothies and preparing more salads.’

So that’s the food side of things sorted, but what about those soaring stress levels? How do we manage those? Just a few of the stress management techniques Yuri recommends in his book are yoga, aerobic exercise and sleep – and we’re fans of all of them. Not only can yoga help you focus at work and in life, but it’s long been known for its ability to calm the mind and reduce tension, too. ‘I suggest doing it two to three times per week, but if you want to do it daily, that’s even better – especially if you’re suffering from adrenal problems,’ Yuri says. And what about aerobic exercise? How does that help relieve stress? ‘It has a unique capacity to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress,’ he explains. 

Finally, making time to get not only a decent amount of sleep but more high-quality sleep will undoubtedly pay off. There are obvious ways we can achieve this: allowing our brains to unwind before hitting the hay will allow cortisol levels to fall before sleeping giving us more energy the next day, for example. But another tip from Yuri is to go to bed and wake up at the same time every day. ‘This will help reset your body’s internal clock,’ he says. This might take a while for you to get used to (especially on weekends!), but the routine will do your body good in the long run. On top of this, try taking an Epsom salt bath or drinking magnesium tea before bed. ‘These methods will relax your body and calm your mind,’ Yuri adds.

Overhauling your diet and changing your habits may seem overwhelming and like a lot of effort at first, but once you get into the swing of things and start feeling the benefits, you won’t look back –  you’ll be on your way to a happier, more energetic you!

Healthy Eating

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Healthy Eating Tips

Dec 31, 2015

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Boost your willpower!

Can’t seem to achieve your health goals? Re-train your brain to resist temptation at every turn

Well, while said colleague may have been blessed with genetics that help her steer clear of the cookie jar, it’s not all bad news for the rest of us. Even those mere mortals among us can hone that willpower to resist mouth-watering temptations.

Imagine resisting those afternoon snacks, that second mini-cupcake or that sugary morning latte with ease – without feeling you’re missing out or being deprived. Sounds appealing, doesn’t it?

Well, it is possible. Don’t believe us? Well, that’s where top psychologist Walter Mischel comes in.

All about marshmallows

At a Stanford University nursery back in the ’60s, Mischel began a series of tests, which looked at the ability of pre-school children to delay instant gratification in return for a bigger reward. In other words, forgo a treat now, for two treats later. 

The tests themselves were centred on actual treats, from cookies to cakes, earning the study the nickname ‘The Marshmallow Test’. The children were left in a room on their own and given two choices: ring the bell, the supervisor will return and you can eat one marshmallow; or wait until the supervisor comes back of their own accord (around 20 minutes later) and you can have two marshmallows. 

The choice was entirely theirs: immediate satisfaction with one yummy treat? Or exercising that willpower for a little longer to get double the reward? Which would you choose?

Surprising results

While the children all had different reactions to the test – some diving in for the first marshmallow straight away and some waiting patiently for the two marshmallows – what was really fascinating was that their reactions to this simple test actually determined their success in later life. Yup, really!

The children who had been able to resist the temptation of those marshmallows were, as teenagers, able to show better self-control in frustrating situations and ‘yield less to temptation’, as well as being less easily distracted, more intelligent, confident and self-reliant. A pretty impressive skillset, we’re sure you agree. And these positive traits continued into adulthood, where they reached higher levels of education, achieved more of their goals and had a lower body mass index, among other desirable qualities. So being able to resist temptation and having strong willpower was shown to have a whole host of positives in the long run.

What is willpower?

Some people are better than others at resisting temptation. But the idea that willpower is an innate quality is simply not true, according to Mischel. He states that willpower is often ‘mischaracterised as something other than a skill’. Willpower is often thought of as an elusive quality. But this research shows that willpower is, in fact, a skill, which you can develop and then choose to use. 

Mischel reiterates that ‘no matter how good we are at self-control “naturally” we can improve our self-control skills’. Wonder how your running buddy always makes it out for that 6am run, while you lounge in bed? Or how your bestie always manages to forgo dessert? Well, it’s not magic – you can do it, too!

Putting it into action

But willpower isn’t just about being really determined to do something; it’s about using strategies to ensure you avoid temptation and get the long-term reward you’re really after. Mischel uses the concept of hot and cold systems to show our reactions to high-temptation situations. The hot system – when you love it and cave in – is geared towards the present moment and, when it takes over, can cause you to forget those long term goals. For example, eating a large slice of cake for elevenses rather than resisting, which will help you achieve your goal of losing half a stone. To remedy this we need to reverse these processes. In Mischel’s words, we need to start ‘cooling the present and heating the future’.

The real world

So, what does all this mean for you? Well, Walter Mischel’s experiments reveal a great deal about what willpower is and how it can be fine-tuned to help you reach those elusive goals – whether that’s losing half a stone, running a marathon or staying away from the cookie jar. Ready to get started?
Here are some of his top techniques to help you boost your willpower – for good!

The technique: Push the temptation away

One of the key ways you can ‘cool’ the temptation is to physically and mentally push it away from you. And bring your long-term goals closer.

Use it: Work buddies offering around the choccy? First up, make sure that choc box is as far away from your desk as possible. Then Google some pictures of your upcoming holiday destination or do a bit of bikini shopping online to keep your mind focused on that longer-term goal.  

The technique: If, then

According to Mischel, one of the best techniques for honing that willpower is to employ the ‘if, then’ strategy. First you identify your ‘if’ trigger point – feeling too tired to exercise, feeling hungry mid-afternoon, canapés being handed around at an event – then you come up with a ‘then’ distraction strategy that will get you out of bed to exercise, away from the chocolate snacks or on the other side of the room from the canapé tray. 

Use it: Want to steer clear of tempting party treats or make sure you stick to that exercise routine? Try this: If the canapé tray comes around, then I’ll go and get a glass of water. Or if I feel too tired to exercise, then I’ll walk home instead of getting the bus instead. Simple, huh?

The technique: Think visually

Another weapon in your willpower arsenal is the ability to visualise the negative consequences of giving into temptation. The example Mischel gives is of a smoker wanting a cigarette – he recommends that you ‘visualise your lungs with cancer on an X-ray the doctor is showing you as he gives you the bad news’. It may seem a bit extreme, but imagining the future in the present moment can be a powerful tool for resisting temptation.

Use it: Lost a lot of weight? Keep a pic of the old you on your desk or near the fridge to remind you of the consequences of sacking off the healthy diet or exercise regime. Or find a picture of someone with a figure you crave and put it in the kitchen to stop you reaching for unhealthy snacks!

The technique: Be the third person

Another great technique suggested by Mischel is to imagine yourself as a fly on the wall in the situation. It’s a good way to remove yourself from the ‘hot’ impulses and give yourself the space to think calmly and rationally. 

Use it: Done a gruelling workout, but now gagging for a sweet treat? Take five minutes to sit down, imagine yourself as a fly on the wall and think rationally about the situation.

The technique: Enjoy the rewards

One of the best bits about exercising your willpower is that when you start to succeed, the benefits – a smaller waistline or a new PB – provide such a great reward that it makes your new behaviours easier to maintain. But Mischel emphasises the fact that, as with learning any new skill, ‘practice,’ is key.

Use it: Record each triumph! Every achievement on the road to your long-term goal deserves a little celebration, so keep a journal dedicated to recording your results – whether that’s the distance you’ve run, the inches you’ve lost or the number of pull-ups you can now do.

Motivational magic

It’s worth remembering that the key to willpower is actually wanting to achieve your goals. If you don’t want to do something or you’re not that bothered, it will be hard to conjure up any sort of willpower. As Mischel says, ‘you have to want to change, with the emphasis on want to’. So, before you take on a big goal, ensure that it’s something you really want. 

BUY THE BOOK!

The Marshmallow Test by Walter Mischel (£20, randomhouse.co.uk) is out now.

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Dec 31, 2015

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Boost your willpower!

Can’t seem to achieve your health goals? Re-train your brain to resist temptation at every turn

Well, while said colleague may have been blessed with genetics that help her steer clear of the cookie jar, it’s not all bad news for the rest of us. Even those mere mortals among us can hone that willpower to resist mouth-watering temptations.

Imagine resisting those afternoon snacks, that second mini-cupcake or that sugary morning latte with ease – without feeling you’re missing out or being deprived. Sounds appealing, doesn’t it?

Well, it is possible. Don’t believe us? Well, that’s where top psychologist Walter Mischel comes in.

All about marshmallows

At a Stanford University nursery back in the ’60s, Mischel began a series of tests, which looked at the ability of pre-school children to delay instant gratification in return for a bigger reward. In other words, forgo a treat now, for two treats later. 

The tests themselves were centred on actual treats, from cookies to cakes, earning the study the nickname ‘The Marshmallow Test’. The children were left in a room on their own and given two choices: ring the bell, the supervisor will return and you can eat one marshmallow; or wait until the supervisor comes back of their own accord (around 20 minutes later) and you can have two marshmallows. 

The choice was entirely theirs: immediate satisfaction with one yummy treat? Or exercising that willpower for a little longer to get double the reward? Which would you choose?

Surprising results

While the children all had different reactions to the test – some diving in for the first marshmallow straight away and some waiting patiently for the two marshmallows – what was really fascinating was that their reactions to this simple test actually determined their success in later life. Yup, really!

The children who had been able to resist the temptation of those marshmallows were, as teenagers, able to show better self-control in frustrating situations and ‘yield less to temptation’, as well as being less easily distracted, more intelligent, confident and self-reliant. A pretty impressive skillset, we’re sure you agree. And these positive traits continued into adulthood, where they reached higher levels of education, achieved more of their goals and had a lower body mass index, among other desirable qualities. So being able to resist temptation and having strong willpower was shown to have a whole host of positives in the long run.

What is willpower?

Some people are better than others at resisting temptation. But the idea that willpower is an innate quality is simply not true, according to Mischel. He states that willpower is often ‘mischaracterised as something other than a skill’. Willpower is often thought of as an elusive quality. But this research shows that willpower is, in fact, a skill, which you can develop and then choose to use. 

Mischel reiterates that ‘no matter how good we are at self-control “naturally” we can improve our self-control skills’. Wonder how your running buddy always makes it out for that 6am run, while you lounge in bed? Or how your bestie always manages to forgo dessert? Well, it’s not magic – you can do it, too!

Putting it into action

But willpower isn’t just about being really determined to do something; it’s about using strategies to ensure you avoid temptation and get the long-term reward you’re really after. Mischel uses the concept of hot and cold systems to show our reactions to high-temptation situations. The hot system – when you love it and cave in – is geared towards the present moment and, when it takes over, can cause you to forget those long term goals. For example, eating a large slice of cake for elevenses rather than resisting, which will help you achieve your goal of losing half a stone. To remedy this we need to reverse these processes. In Mischel’s words, we need to start ‘cooling the present and heating the future’.

The real world

So, what does all this mean for you? Well, Walter Mischel’s experiments reveal a great deal about what willpower is and how it can be fine-tuned to help you reach those elusive goals – whether that’s losing half a stone, running a marathon or staying away from the cookie jar. Ready to get started?
Here are some of his top techniques to help you boost your willpower – for good!

The technique: Push the temptation away

One of the key ways you can ‘cool’ the temptation is to physically and mentally push it away from you. And bring your long-term goals closer.

Use it: Work buddies offering around the choccy? First up, make sure that choc box is as far away from your desk as possible. Then Google some pictures of your upcoming holiday destination or do a bit of bikini shopping online to keep your mind focused on that longer-term goal.  

The technique: If, then

According to Mischel, one of the best techniques for honing that willpower is to employ the ‘if, then’ strategy. First you identify your ‘if’ trigger point – feeling too tired to exercise, feeling hungry mid-afternoon, canapés being handed around at an event – then you come up with a ‘then’ distraction strategy that will get you out of bed to exercise, away from the chocolate snacks or on the other side of the room from the canapé tray. 

Use it: Want to steer clear of tempting party treats or make sure you stick to that exercise routine? Try this: If the canapé tray comes around, then I’ll go and get a glass of water. Or if I feel too tired to exercise, then I’ll walk home instead of getting the bus instead. Simple, huh?

The technique: Think visually

Another weapon in your willpower arsenal is the ability to visualise the negative consequences of giving into temptation. The example Mischel gives is of a smoker wanting a cigarette – he recommends that you ‘visualise your lungs with cancer on an X-ray the doctor is showing you as he gives you the bad news’. It may seem a bit extreme, but imagining the future in the present moment can be a powerful tool for resisting temptation.

Use it: Lost a lot of weight? Keep a pic of the old you on your desk or near the fridge to remind you of the consequences of sacking off the healthy diet or exercise regime. Or find a picture of someone with a figure you crave and put it in the kitchen to stop you reaching for unhealthy snacks!

The technique: Be the third person

Another great technique suggested by Mischel is to imagine yourself as a fly on the wall in the situation. It’s a good way to remove yourself from the ‘hot’ impulses and give yourself the space to think calmly and rationally. 

Use it: Done a gruelling workout, but now gagging for a sweet treat? Take five minutes to sit down, imagine yourself as a fly on the wall and think rationally about the situation.

The technique: Enjoy the rewards

One of the best bits about exercising your willpower is that when you start to succeed, the benefits – a smaller waistline or a new PB – provide such a great reward that it makes your new behaviours easier to maintain. But Mischel emphasises the fact that, as with learning any new skill, ‘practice,’ is key.

Use it: Record each triumph! Every achievement on the road to your long-term goal deserves a little celebration, so keep a journal dedicated to recording your results – whether that’s the distance you’ve run, the inches you’ve lost or the number of pull-ups you can now do.

Motivational magic

It’s worth remembering that the key to willpower is actually wanting to achieve your goals. If you don’t want to do something or you’re not that bothered, it will be hard to conjure up any sort of willpower. As Mischel says, ‘you have to want to change, with the emphasis on want to’. So, before you take on a big goal, ensure that it’s something you really want. 

BUY THE BOOK!

The Marshmallow Test by Walter Mischel (£20, randomhouse.co.uk) is out now.

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Dec 31, 2015

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via Featured Articles http://www.womensfitness.co.uk/fitness/1464/boost-your-willpower
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Makeover your mindset

Upgrade your attitude to life and achieve everything you want

A detox is as much a psychological journey as it is a physical one. Just as toxins and other nasties are flushed away from your body, unhappy thoughts can be flushed out, too. 

We often run our lives on autopilot, unaware of the effects of negative emotions until we’re close to breaking point. Sometimes we may not even realise we’re at breaking point, but if you’re struggling to get out of bed, you’ve lost your focus at work or you can’t motivate yourself to see friends or family, then a mind detox to help you focus on the positives could be just what you need.

Research by Yale University reveals that optimists live longer than pessimists, while another study published in Circulation, a journal of the American Heart Association, found that being optimistic lowers the risk of cardiovascular disease. But while putting on a happy face through tough times can have some great long-term benefits, looking on the bright side of life is not always as easy as it sounds. ‘Unfortunately we all have a negativity bias. It’s a common enemy that all human beings share, but by reframing experiences and learning lessons from hardships you can change your mindset for the better,’ says Cheryl Rickman, author of The Flourish Handbook and creator of The 30 Day Flourish Challenge (flourishchallenge.com). Here, our experts round up their top ways to find inner peace. 

1 

Holding on to the past will only leave you with regrets and resentment. ‘Just as you would never consider driving a car by only looking in the rear-view mirror, you need to realise that only focusing on the past will severely challenge your journey towards a happier future,’ says life and wellness coach Sloan Sheridan Williams (sloansw.com). It’s high time we looked at the silver lining if we want to boost happiness. ‘Avoid negativity by shifting your focus on to the things you have now that you’re grateful for and make plans for the future that inspire you to be the best version of yourself,’ adds Sloan.

2 

Your gut and your brain are inextricably linked when it comes to positive thoughts and emotions; in fact, 95 per cent of the body’s happiness-boosting serotonin is located here. ‘The chemical serotonin is manufactured by the nerve cells in the gut, and this prevents depression regulates sleep, appetite and body temperature,’ says health and wellbeing expert Chris James (chrisjamesmindbody.com). That’s one reason why it’s essential to try to keep digestive health at its peak. Eating probiotic and prebiotic-rich foods like natural yoghurt, oats and asparagus will help to maintain the healthy bacteria in your gut while having a knock-on effect on your mood.

3 

Being realistic is key to fulfilment. ‘If you feel frustrated all the time because your expectations are never satisfied in your work, your relationships or life in general, it is time to examine your wants and needs and figure out if your approach to life is really going to work for you,’ says Sloan. Frustration is an alarm call telling you to change how you do things, be that changing your beliefs or changing your circumstances. ‘A useful approach is to lower your expectations while raising your standards. This reduces the effect of outside influences, but increases your self-worth and determination,’ she adds.

4 

Most of us live in a bubble of technology. We’re forever tweeting, texting or emailing, which, over time, clutters up our minds and sends our stress levels soaring. So it’s time for a techno-detox to help reconnect with the real world. ‘Turn off electronics and power switches in the bedroom, along with Wifi routers during spare time and in the evening. See how much time opens up for you and how you feel without being on call 24/7,’ says Chris. 

5 

Unlock optimism by focusing on what you do have rather than focusing on what you don’t – and write a positivity list in order to gain clarity. ‘Ask yourself: what is going right for me? If your negativity bias kicks in to say “nothing, it’s all going wrong”, force yourself to think about the good stuff – whether that’s your health, mobility, the fact that you have great friends,’ says Cheryl.

6 

We all have times when we need an emotional lift and positive images, messages and affirmations can help. ‘Flood the brain with helpful thoughts and force out unhelpful ways of being. You can do this by only using positive self-talk, avoiding negative stimuli, and creating a vision board covered in inspirational images. If you start feeling negative, shift your focus by doing something positive like sing your favourite happy song in your head,’ says Sloan. And try to naturally incorporate more exercise into your day to break the cynical cycle. ‘Studies show just 10 minutes of walking per day can alter your mood for the better by getting endorphins flowing,’ adds Cheryl. 

Happiness on a plate

Add these five foods to your diet for a cheery health upgrade.

Salmon

The ultimate brain food, salmon is high in essential fatty acids, which help to keep cells healthy. Studies show that countries that eat a diet rich in these good fats have a lower rate of depression and other mood disorders.

Chocolate

There’s a good reason we chomp on chocolate when we’re feeling down: the sweet stuff contains the feel-good chemical phenylethylamine. Reach for a couple of squares of dark chocolate with 70 per cent cocoa solids (instead of milk chocolate) as it contains less sugar and more health benefits. 

Quinoa

Need a happiness boost? Munch on quinoa. Packed with B vitamins, which help to regulate energy and stress levels, quinoa offers a quick mood lift.

Nut butter

Stable blood sugar levels are essential for keeping your mood in check so it’s important to fuel up properly. Protein-rich nut butter is a good dietary option, as it won’t leave you with a sugar crash an hour later. Team it with complex carbs like wholemeal toast to keep energy levels stable for a longer period. 

Milk

Beat gloomy feelings with a glass of milk! It’s a natural source of vitamin D, which is thought to help fight depression.

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Article

Health and Wellbeing

Dec 31, 2015

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healthy

wellbeing

mind

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attitude

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via Featured Articles Read This...

Makeover your mindset

Upgrade your attitude to life and achieve everything you want

A detox is as much a psychological journey as it is a physical one. Just as toxins and other nasties are flushed away from your body, unhappy thoughts can be flushed out, too. 

We often run our lives on autopilot, unaware of the effects of negative emotions until we’re close to breaking point. Sometimes we may not even realise we’re at breaking point, but if you’re struggling to get out of bed, you’ve lost your focus at work or you can’t motivate yourself to see friends or family, then a mind detox to help you focus on the positives could be just what you need.

Research by Yale University reveals that optimists live longer than pessimists, while another study published in Circulation, a journal of the American Heart Association, found that being optimistic lowers the risk of cardiovascular disease. But while putting on a happy face through tough times can have some great long-term benefits, looking on the bright side of life is not always as easy as it sounds. ‘Unfortunately we all have a negativity bias. It’s a common enemy that all human beings share, but by reframing experiences and learning lessons from hardships you can change your mindset for the better,’ says Cheryl Rickman, author of The Flourish Handbook and creator of The 30 Day Flourish Challenge (flourishchallenge.com). Here, our experts round up their top ways to find inner peace. 

1 

Holding on to the past will only leave you with regrets and resentment. ‘Just as you would never consider driving a car by only looking in the rear-view mirror, you need to realise that only focusing on the past will severely challenge your journey towards a happier future,’ says life and wellness coach Sloan Sheridan Williams (sloansw.com). It’s high time we looked at the silver lining if we want to boost happiness. ‘Avoid negativity by shifting your focus on to the things you have now that you’re grateful for and make plans for the future that inspire you to be the best version of yourself,’ adds Sloan.

2 

Your gut and your brain are inextricably linked when it comes to positive thoughts and emotions; in fact, 95 per cent of the body’s happiness-boosting serotonin is located here. ‘The chemical serotonin is manufactured by the nerve cells in the gut, and this prevents depression regulates sleep, appetite and body temperature,’ says health and wellbeing expert Chris James (chrisjamesmindbody.com). That’s one reason why it’s essential to try to keep digestive health at its peak. Eating probiotic and prebiotic-rich foods like natural yoghurt, oats and asparagus will help to maintain the healthy bacteria in your gut while having a knock-on effect on your mood.

3 

Being realistic is key to fulfilment. ‘If you feel frustrated all the time because your expectations are never satisfied in your work, your relationships or life in general, it is time to examine your wants and needs and figure out if your approach to life is really going to work for you,’ says Sloan. Frustration is an alarm call telling you to change how you do things, be that changing your beliefs or changing your circumstances. ‘A useful approach is to lower your expectations while raising your standards. This reduces the effect of outside influences, but increases your self-worth and determination,’ she adds.

4 

Most of us live in a bubble of technology. We’re forever tweeting, texting or emailing, which, over time, clutters up our minds and sends our stress levels soaring. So it’s time for a techno-detox to help reconnect with the real world. ‘Turn off electronics and power switches in the bedroom, along with Wifi routers during spare time and in the evening. See how much time opens up for you and how you feel without being on call 24/7,’ says Chris. 

5 

Unlock optimism by focusing on what you do have rather than focusing on what you don’t – and write a positivity list in order to gain clarity. ‘Ask yourself: what is going right for me? If your negativity bias kicks in to say “nothing, it’s all going wrong”, force yourself to think about the good stuff – whether that’s your health, mobility, the fact that you have great friends,’ says Cheryl.

6 

We all have times when we need an emotional lift and positive images, messages and affirmations can help. ‘Flood the brain with helpful thoughts and force out unhelpful ways of being. You can do this by only using positive self-talk, avoiding negative stimuli, and creating a vision board covered in inspirational images. If you start feeling negative, shift your focus by doing something positive like sing your favourite happy song in your head,’ says Sloan. And try to naturally incorporate more exercise into your day to break the cynical cycle. ‘Studies show just 10 minutes of walking per day can alter your mood for the better by getting endorphins flowing,’ adds Cheryl. 

Happiness on a plate

Add these five foods to your diet for a cheery health upgrade.

Salmon

The ultimate brain food, salmon is high in essential fatty acids, which help to keep cells healthy. Studies show that countries that eat a diet rich in these good fats have a lower rate of depression and other mood disorders.

Chocolate

There’s a good reason we chomp on chocolate when we’re feeling down: the sweet stuff contains the feel-good chemical phenylethylamine. Reach for a couple of squares of dark chocolate with 70 per cent cocoa solids (instead of milk chocolate) as it contains less sugar and more health benefits. 

Quinoa

Need a happiness boost? Munch on quinoa. Packed with B vitamins, which help to regulate energy and stress levels, quinoa offers a quick mood lift.

Nut butter

Stable blood sugar levels are essential for keeping your mood in check so it’s important to fuel up properly. Protein-rich nut butter is a good dietary option, as it won’t leave you with a sugar crash an hour later. Team it with complex carbs like wholemeal toast to keep energy levels stable for a longer period. 

Milk

Beat gloomy feelings with a glass of milk! It’s a natural source of vitamin D, which is thought to help fight depression.

Health

Article

Health and Wellbeing

Dec 31, 2015

health

healthy

wellbeing

mind

detox

attitude

fitness

body

happy

via Featured Articles http://www.womensfitness.co.uk/health/1463/makeover-your-mindset
Health and Fitness Blog

Tackling the Side Effects of Parkinson’s Treatment

Parkinson’s disease is a slowly developing progressive disorder which is estimated to be the second most common neurodegenerative disease. At present, the disease affects 5 million people and the numbers are projected to reach 9 million by the year 2030.

The condition is characterized by the shaking of legs and arms, rigidity, and loss of postural reflexes. Those symptoms are the result of an imbalance between two signalling substances in the brain: dopamine and acetylcholine. In Parkinson’s disease, dopamine is either reduced or lesser effective than normal. This leads to overrunning the brain by acetylcholine which is responsible for the tremors (shaking/trembling) and rigidity. This problem is generally the result of destruction of dopaminergic neurons.

Although we don’t know how to reverse the process of neuron degeneration, we can use a number of treatments to relieve patients’ symptoms and enhance their quality of life.

Treating Parkinson’s disease is primarily a question of restoring a defective balance between brain chemicals. To achieve this goal, we can either support dopaminergic action or reduce the acetylcholine effects. Therefore the actual anti-Parkinson drugs can be classified into two major groups:

• Dopaminergics, which are medicines used to potentiate the dopamine action, and
• Anti-muscarinics, which are used to slow down the cholinergic system and reduce its central effects.

Levodopa is a major drug associated with a number of side effects

The discovery of the mechanism of Parkinson’s in the 1960s led to the great idea of a compensation treatment. The first aim of this approach was to restore the dopamine level in the brain by supplying it through medications. Unfortunately, the dopamine turned out to be unable to pass through the blood-brain barrier.

However, levodopa (commonly named L-Dopa), which is a chemical precursor of dopamine, can enter the brain through a special transporter. Once there, levodopa can be transformed into dopamine. This mechanism made levodopa one of the most important medicines in the treatment of Parkinson’s disease.

Nevertheless, levodopa is subject to an inactivation by specialized enzymes even before reaching the brain. In fact, some enzymes such as monoamino oxidase (MAO) and catechol-O-methyl transferase (COMT) are capable of degrading levodopa, dopamine and other brain chemicals to eliminate them once they have fulfilled their duties. This process of catabolism significantly reduces the amount of levodopa available to the brain.

To resolve the problem, two strategies were developed. The first one is to increase the total levodopa dose and the second one is to prescribe inhibitors for catabolizing enzymes. Once inhibited outside the brain, such enzymes can no longer degrade L-dopa making the substance more available to the brain.

An additional important consideration is the side effects of levodopa. Without the use of enzyme blockers, the drug’s side effects show up quickly. Levodopa can induce a number of side effects such as gastro-intestinal problems, arterial hypotension and cardiac rhythm troubles. In addition, abnormal movements and psychiatric disorders can show up with increased doses of L-dopa.

In the long run, after a “honeymoon” period, a loss of drug’s efficacy in treating the symptoms of Parkinson’s disease is the most feared consequence. This may result in an uncontrollable rigidity and movement problems when levodopa is used alone. As a consequence, increased amounts of the substance are needed which increasingly expose patient to side effect.

Other treatments for Parkinson’s disease

Over the last few decades, a number of other substances have been developed with the objective of supporting the dopaminergic system. Such substances have been named dopaminergic agonists and were designed to mimic dopamine action by interacting with their dopamine receptors and fooling the brain that the needed substance is there. Dopaminergic agonists can be associated with levodopa to increase its efficacy.

The second group of anti-Parkinson drugs is the anti-muscarinics which work by decreasing the excessive release of acetylcholine. Until 1966, they were the only available medicines to treat Parkinson’s symptoms. They are primary used to reduce shaking through blocking acetylcholine action in the brain.

In addition to pharmacological therapies, surgery is also used as a means to control severe and resistant Parkinson’s disease. In such cases, microscopic brain surgery, in which specific neurons are destroyed, can be used to alleviate patient symptoms. A less aggressive technique is deep brain stimulation, which has proved to be effective in treating advanced disease states.

Promising new developments

In parallel to the conventional techniques of treating Parkinson’s disease, there is a number of experimental therapeutics that hopefully might one day lead to a cure for this disabling condition. One solution consists of injecting stem cells that are able to transform into fully functional neurons. Until now, this so-called cell replacement therapy is under intense investigation in a number of clinical trials. The initial results appear to be encouraging, with patients receiving the cells showing some movement improvement with a persistent increase of brain dopamine.

In another study, an international team of scientists approached the problem differently. Rather than search for new methods to treat Parkinson’s disease, they decided to improve what we already have. In their attempt to further understand the interactions between neurons in Parkinson’s affected brains, they discovered that some receptors (the type 4 muscarinics receptors) are able to diminish motor side effects of levodopa, once they are stimulated by the right substance. Although the study was done on animals, it represents a promising strategy to address the levodopa side effect problem.

Other scientists are now trying to re-use some medicines initially prescribed to treat other conditions to find out if Parkinson’s patients can benefit from them. This method is called drug repurposing and is increasingly used to identify some cures for diseases other than the one initially created for.

A totally different strategy is now focusing on preventing, or at least delaying, the disease in the first place. A number of studies showed that protecting neurons from environmental harmful substances by using anti-oxidants can slightly delay the symptoms onset and even bring some moderate improvement.

While the current therapies for Parkinson’s diseases are still symptomatic, new approaches and treatments may help in addressing the problem of side effects, thus greatly improving the quality of life of patients affected by this condition.

References

Ali, F., Stott, S., & Barker, R. (2014). Stem cells and the treatment of Parkinson’s disease Experimental Neurology, 260, 3-11 DOI: 10.1016/j.expneurol.2012.12.017

Ganz J, Lev N, Melamed E, & Offen D (2011). Cell replacement therapy for Parkinson’s disease: how close are we to the clinic? Expert review of neurotherapeutics, 11 (9), 1325-39 PMID: 21864078

Hubsher G, Haider M, & Okun MS (2012). Amantadine: the journey from fighting flu to treating Parkinson disease. Neurology, 78 (14), 1096-9 PMID: 22474298

Jankovic J, & Aguilar LG (2008). Current approaches to the treatment of Parkinson’s disease. Neuropsychiatric disease and treatment, 4 (4), 743-57 PMID: 19043519

Ondo W, Jankovic J, Schwartz K, Almaguer M, & Simpson RK (1998). Unilateral thalamic deep brain stimulation for refractory essential tremor and Parkinson’s disease tremor. Neurology, 51 (4), 1063-9 PMID: 9781530

Rakshit H, Chatterjee P, & Roy D (2015). A bidirectional drug repositioning approach for Parkinson’s disease through network-based inference. Biochemical and biophysical research communications, 457 (3), 280-7 PMID: 25576361

Schapira AH, & Olanow CW (2004). Neuroprotection in Parkinson disease: mysteries, myths, and misconceptions. JAMA, 291 (3), 358-64 PMID: 14734599

Shen W, Plotkin JL, Francardo V, Ko WK, Xie Z, Li Q, Fieblinger T, Wess J, Neubig RR, Lindsley CW, Conn PJ, Greengard P, Bezard E, Cenci MA, & Surmeier DJ (2015). M4 Muscarinic Receptor Signaling Ameliorates Striatal Plasticity Deficits in Models of L-DOPA-Induced Dyskinesia. Neuron, 88 (4), 762-73 PMID: 26590347

Trounson, A., & McDonald, C. (2015). Stem Cell Therapies in Clinical Trials: Progress and Challenges Cell Stem Cell, 17 (1), 11-22 DOI: 10.1016/j.stem.2015.06.007

Wirdefeldt, K., Adami, H., Cole, P., Trichopoulos, D., & Mandel, J. (2011). Epidemiology and etiology of Parkinson’s disease: a review of the evidence European Journal of Epidemiology, 26 (S1), 1-58 DOI: 10.1007/s10654-011-9581-6

Image via giorgiomtb / Shutterstock.

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