esistance training is something that is often associated with bodybuilders, and becoming ‘buff’. Many Girls think if they lift weights they will become ‘buff’ or ‘bulky’, little do they know this is not the case. Like cardio training, resistance training has an endless list of benefits for both your physiological and psychological health.
So, what actually is resistance training? The definition is ‘physical training that involves lifting weights’, but this can be done in many different ways. Some examples of types of resistance training include:
The use of free weights (things like dumbbells or barbells)
Weight machines (machines which have seats with handles either attached to weights or hydraulics)
Medicine balls (heavy balls)
Resistance bands (basically giant rubber bands which provide resistance when you stretch them. There are really convenient for home or outdoor workouts)
Your own body weight (no this doesn't mean you’re really heavy… you can use your own body weight for movements like squats, push-ups, chin ups etc.)
Now you know what resistance training actually is, why should you do it? Here are some of the benefits:
Promote loss of body fat
Resistance training builds muscle, and as lean muscle increases, so does your metabolism. A higher metabolism means you will burn more calories throughout the day (who doesn't love that!). Studies have shown that approximately for each ½ kg of muscle you gain, you’ll burn 35-50 more calories per day!
Boost metabolism
Gain strength (without becoming bulky)
Let’s be honest, what’s the most common reason girls don’t want to lift weights? They don't want to become ‘bulky’! Well guess what girls, this isn’t the case!! Due to women not having the same amount of testosterone as men, it is not physically possible for a woman to ‘bulk up’! Women have one seventh-eighth times less testosterone than men, meaning we will have a much harder time gaining size from strength training… even if we wanted to. Instead of becoming ‘bigger’, girls develop muscle definition, without great changes in size.
Increase bone density
It has been proven, when our bones are put under stress from the force of resistance training, over a long period of time, they grow stronger in density to be able to cope with extra load and force. Both cardio and resistance training help increase out bone density, but resistance is more effective.
Boost confidence
Lifting weights makes you stronger, meaning next time you lift the weights you’ll be able to lift more (hypothetically- it will take longer than going to the gym twice…). This is both satisfying and motivating to continue resistance training. It has been proven women feel more confident get a massive confidence boost when they’re at the gym lifting more weight than some of the men, which is easily possible girls!!
Change body shape
Resistance training change your body shape, making you look more toned and sculptured if you undertake it over a period of time (like c’mon who doesn’t want abs)! It can also slim you down as well as create new curves.
Improve mood and reduce stress
Many people are aware of the mood boosting properties of cardio and yoga but, guess what!! Resistance training also has those benefits due to the release of endorphins! Endorphins are neurotransmitters which prevent pain, improve mood and help fight depression. This means an increase in endorphins will naturally reduce stress and anxiety, as well as simulate the mind, improve alertness and boost energy.
Increase heart health
Like cardio training, resistance training will increase you heart rate, aiding the health of you heart. Lifting weights also increases your ‘good’ cholesterol (HDL) and decrease your bad cholesterol (LDL) and will also lower your blood pressure.
Reduce risk of injury
Resistance training increases the strength of nor just your muscles and bones, but also connective tissue and joints. Strong joints, ligaments and tendons are essential to prevent injury.
Increase posture
Weight training will strengthen you back, shoulders and core, helping your posture so you can stand taller, also preventing lower back pain.
So, girls especially! no more excuses! It's been proven you won’t get bulky... and there’s a hell of a lot of benefits! Lift some weights!
]]>When you think of the word cardio, what do you think of...? Huffing and puffing, dripping in sweat, running endless kilometres on end, the dreaded burpee? What if you knew the amazing benefits of it and what it does for your body?
Cardio training consists of aerobic exercise (the ability of the body to take in and use oxygen during exercise), which is basically anything that gets you up and moving, and your heart rate up continuously for longer than 60 seconds. There are lots of different ways you can perform cardio training including; running, bike riding, swimming, HIIT (High Intensity Interval Training) circuit training, boxing and even power walking. But what does this actually do for your body?
Some of the benefits of cardio training include:
Increase in strength of your heart and lungs
Improved heart health
These are two of the first benefits of aerobic exercise. Your heart muscle is like every other muscle in your body, meaning it must be worked to become stronger. If you don’t work it however, it will become weaker, which can cause a variety of negative health issues. Getting your heart pumping during aerobic exercise on a regular basis, is enough to keep it active and in shape, keeping you healthy and happy! Strengthening your heart muscle will also help you perform regular everyday tasks, such as walking up stairs or even running for the bus.
Reduced risk of heart disease and some types of cancer
Increased metabolism
Regular cardio exercise also improves your metabolism. Along with improving the strength of your heart muscle, cardio exercise also increases the rate of other processes in the body, including your metabolism. Higher intensity exercise, such as HIIT circuit training, will create a more significant change in your metabolism. An increase in the process of your metabolism means it will be easier to maintain your weight (or to lose weight)
Improved hormone profile
Cardio training can cause considerable changes in the hormone profile in your body. It releases ‘feel good’ (endorphins) hormones which help decrease symptoms of depression and fatigue, as well as hormones that decrease appetite (and who doesn't love that). People who perform regular cardio training often are happier, and have a more positive outlook on life due to getting the stress relief and feel good benefits from these hormones.
Improved recovery ability
Cardio exercise (mostly lower-moderate intensity) can reduce your recovery time, by removing by products (such as hydrogen ions which are found in lactic acid) which may lead to DOMS (delayed onset muscle soreness). This is what leaves you sore the next day after exercising. The lower intensity exercise increases oxygen rich blood flow to muscles, improving the repair and rebuilding process.
Management of diabetes
Weight loss
Increased bone density
Better sleep
Temporary relief from depression and anxiety
Increase in energy
Reduced stress
Increasing muscle mass
And the list goes on and on… so basically, cardio training is EXTREMELY good for you, your health and wellbeing as well as maintaining a healthy lifestyle.
If you are just getting started with cardio exercise, it is important not to over do it. Building your aerobic fitness level can be done by performing an aerobic exercise for at least 20 minutes, 3 times a week. Consistency is key for building aerobic fitness and it is important to remember that it is easier to maintain fitness than it is to build it. In saying that, building your fitness takes time and you can’t expect changes to happen over night. Start slowly, exercising at a low intensity for a short (ish) period of time until you feel you can go for longer. Start to increase your intensity and duration to build your aerobic fitness, slowly over time.
Remember… ‘Your body can stand almost anything. It’s your mind that you have to convince’
Happy training xxx
WHAT IS IT?
HIIT training… what is it? High intensity interval training involves bursts of very high intensity exercise, combined with low-intensity rest periods. Typically, a HIIT workout can range from 10-30 minutes, depending on how high the intensity of the workout is. Even though HIIT training seems quite short and civilised, the vigorous nature produces health benefits like no other.
A HIIT workout can be made up of an extremely large variety of exercises, including:
Sprinting
Star jumps
Push ups
Jump squats
Burpees
Rowing machine
Lunges
High knees
Skipping
Boxing
And so, so, so much more! The beauty of this is that a HIIT workout can be completely personalised to you, meaning you can choose the exercises you want to do in the workout…(no more excuses not to!!)
The amount of time you perform a HIIT workout for, and how long your rest period is, is also really loose. It may be dependent on the type of exercise you’re completing, the intensity of your workout or just completely up to what you want to do! For the timing of the work period, you may choose to go off reps (ie. 10 reps star jumps), or time (ie. 30 seconds work high knees), but it is always important to have rest in there between each set! As long as you are preforming short, high intensity intervals of work, followed by a rest period and getting your heart rate up… you’re doing it right!
Like cardio and resistance training, HIIT training also comes with a veryyy long list of benefits!
Some of these include:
You burn a lot of calories in a short period of time
A study has compared the amount calories burned during a 30-minute bike, run, weight training and HIIT, with results showing HIIT burned 25-30% more calories than the other forms of training! In this particular study, the work period was 20 seconds (maximal effort), followed by a 40 second rest period. That's 10 minutes work in total, compared to the other exercises which were continuous work for 30 minutes! HIIT training, due to the vigorous intensity means you burn more calories in less time… short and sharp, who doesn’t love that!
Your metabolic rate is higher for hours after exercising
Not only does HIIT mean you burn more calories in a shorter period of time… It also means you burn more calories over a long period of time as well! HIIT increases your metabolic rate for hours after exercise, meaning you will keep burning calories, long after you’re finished training!
Increase heart health
Just like cardio and resistance training, HIIT will also increase the health of your heart! Check out our blog on resistance or cardio training to read more!
You don't need equipment to do it
Because a HIIT workout can be made up of such a variety of different exercises, you can do it anywhere, anytime, with or without equipment. HIIT training can be one of the most convenient training forms as you can do it at home, at the gym or anywhere you like really!
Increase fat loss
Increase efficiency of energy use
The interval system of work-hard then recovery which alternate in a HIIT session, mean your body becomes more effective at efficiently using energy! It also helps your body become more effective at removing by-products your body produces during exercise such as lactic acid.
You can choose your own workouts
You can gain muscle
Although not as much as resistance training, HIIT may help you increase muscle mass! This muscle gain however is more likely in individuals that were less active to begin with as their body is adapting to training to start with.
Improve your oxygen consumption
HIIT will increase your body’s ability to use oxygen during training. Due to HIIT being largely cardio based, your body will adapt to training by increasing your ability to take in transport and use oxygen within your body.
Reduce your heart rate and blood pressure
With all these benefits, it can’t be that easy… right? These are some of the most common mistakes people make with HIIT:
You’re making your workout too long
Because of the high intensity of HIIT training, working out for too long will mean you won’t be able to maintain the high intensity, making the training session less effective. Ideally, a HIIT session should go for around 10-30 minutes.
You don’t rest
If you don't rest between high intensity intervals, you won’t be able to maintain a high intensity of exercise due to fatigue. It is important to make sure you rest between intervals for the same amount of time you work for or less, in order to give your body time to recover.
Your intensity isn’t increasing as you get fitter
As you get fitter you will find it easier to work harder. If you’re not increasing the intensity of your workout as you get fitter (ie. Performing reps faster, decreasing rest time), you may not increase in fitness.
You don't warm up properly
The extremes of HIIT training mean your body needs to be warm and ready to work before you start your workout. If you don't warm up you may be more likely to sustain injury.
You train too much
If you don't give your body a chance to rest (ie. HIIT training too often), you won’t only diminish the benefits, but may also become injured or exhausted. To avoid this, it’s important to give your body a chance to recover between sessions (including a good diet and sleeping) as well as not over doing the number of HIIT sessions you do.
Do I HIIT?
YES! I love a good HIIT session (particularly at Body Fit Training)! I perform regular HIIT sessions during the week to help them stay fit and healthy!
]]>A 6 pack seems to be something everyone wants but not many people have… So, I’m here to tell you the truth about your abs and how you can achieve your desired 6 pack!
You can’t spot burn fat
Sorry to bring the bad news, but it’s actually impossible to lose weight in a specific area of your body. It’s a big myth that doing sit ups and core exercises is bound to get you the abs you've always dreamed of, however unfortunately this is only a small part of it. It doesn't matter how intensely you work out one specific body part, doing that specific exercise is not going to lose fat specifically in that area of your body. Fat is lost gradually from around your body through maintaining a good diet and exercise (read more on weight loss here), so to lose fat from your tummy, you’ll have to work on your whole body as well!
2. Exercise
Ab exercises such as crunches and leg raises are great for building up and strengthening your abdominal muscles, however this isn’t the only thing you need to do to get those great abs! Cardio, HIIT and resistance training are all key parts in achieving a toned stomach as well as diet. I know you may think ‘if I’m not specifically working on my core muscles, how are they getting stronger? Truth is, most things you do in your day to day life require you core to assist stability, posture and movement. Even just standing doing nothing requires your core muscles to help you stand up straight and maintain good posture.
(check out our resistance training, cardio training and HIIT training blogs for more info)
3. Diet
As we mentioned in our weight loss blog, diet plays a very large roll in fat loss. To be able to see your amazing abs, you may have to lose some fat from your tummy area to start off with. Diet and core exercise go hand in hand in the ab building process and are both crucial if your goal is to achieve picture perfect abs!
So basically, each aspect complements one another, in the fact that core exercises build up your muscles and diet help them become visible.
4. Water
One very simple solution to bloating is to drink water. I know what you’re thinking… you’re already full of water so why add more? Water retention is something that can cause your weight to fluctuate, especially in your stomach area. However, drinking MORE water ensure your body is well hydrated, meaning your kidneys can flush out those nasty toxins that cause you to bloat.
But it's not just about bloating! Water is also a great appetite suppressant, meaning you will cut down on your calorie intake as well!
5. Be consistent
Unfortunately, we're here to tell you doing a couple of crunches and eating a salad isn’t quite enough to achieve your dream abs! Consistency in diet and exercise is key (yes this means this is a long, ongoing process). You may not see results overnight, but if you are consistent and work at it, we promise you your hard work will pay off!
]]>There have been lots of studies conducted on whether exercising in the morning or at night is more beneficial for our health, however it’s been found there are lots of positive both!
1. Enhances your metabolism for the rest of the day
This basically means your body will burn more calories after you work out for the rest of the day! With this though, it’s important to be eating enough during the day to make sure you’re replenishing your body and giving it enough fuel to meet your higher metabolic needs.
2. It may help create consistency
Exercising in the morning ensures your workout won’t be interrupted by other daily commitments. If you just get it done before everything else in your day, it doesn't only mean you won’t have to worry about it for the rest of the day but also keeps the rest of your day free from interruption.
3. It improves your physical and mental energy
Not only does exercising in the morning boost your metabolic rate, it also increases your physical and mental energy for the rest of the day (improving things such as focus and mental abilities). Some research has even found a workout in the morning does a better job of ‘waking you up’ than a cup of coffee!
4. Early morning workouts can help you develop stronger self-discipline
5. You will probably sleep better that night
6. Prepares your nervous system for the rest of the day
1. You may work harder
Your body will have had the whole day to wake up and get ready to train, meaning you will more than likely be more alert and ready to go when training in the evenings.
2. You’ll sleep better
Research has found people that went to bed 90 + minutes after exercise fell asleep more quickly and reported sleeping more deeply than normal.
3. You can destress after a long day
4. You have calmer morning
5. Your body may be more effective at working out at night
Your ‘body clock’ or ‘circadian rhythm’ shows your body has its greatest coordination, fastest reaction time and greatest cardiovascular activity in the afternoon. You are also more flexible at this time which may mean you’ll be able to work harder and create more gain than you would in the morning.
So basically, both working out at night and in the morning have lots of benefits so the time you want to work out comes down to you and your lifestyle. If you prefer to get up early and get your workout done, then you will probably be more motivated in the mornings (so why try change that?). It’s important that you enjoy your workouts so forcing yourself to go in the morning/evening when you’re not motivated, just because of the benefits, may not always be the best decision.
When do the I prefer to workout:
I think it completely depends on what I’m doing that day. If I know I have a lot of on that day or something important, I will probably workout in the morning, just so it’s done and I don't have to worry about it for the rest of the day. If I’m really tired though and I feel like I need a bit more sleep, I’ll get my workout done in the evening or even at lunchtime.
If I have no other plans for the day though, like on holidays or weekends, I would choose the morning to train as I love the way I feel for the rest of the day following.
]]>I’m sure all of us girls can agree… PERIODS SUCK! I don’t think there’s possibly a good time for you period to come, so, here’s some of our tips for when it does!
Listen to your body
As we all know, everyone is different, and so are our periods! Some girls may experience period symptoms much worse than other, and that’s completely ok! It’s important for us ALL to listen to our bodies during that time of the month! Some girls may want to lie in bed and eat chocolate, whereas some may feel ready to conquer the world… both are completely ok! The most important thing is to listen to your body and know what it needs when you’re on your period.
2. Get active
Whether it’s going for a short walk, hitting the gym, going for a run or anything in between, getting active can help boost your mood and overall the way you’re feeling when it’s that time of the month. At first it may feel hard, and like the last thing you want to be doing, but trust us! Getting your body moving can be one of the best ways to conquer that time of the month!
3. Know what works best for you
Get to know what works best for you during your period! Some girls may find the first few days harder than the end and some visa versa! It’s important to know how your body reacts and deals with that time of the month, and how you can help it as well! Get to know what makes you feel better if you get cramps etc. for example does having a bath help, or using a heat pack? Experiment around a bit until you find yourself a ‘period action plan’ which you can use every-time to help you through your period!
]]>So, we’ve all heard the people around us complain of being ‘bloated’, but what actually is it? Bloating is usually caused by excess gas production or disturbances in the movement of our muscles in the digestive system.
Being bloating may leave you feeling ‘stuffed’, causing discomfort and sometimes pain (it can also make your tummy look bigger).
The reasons for someone to bloat may be due to the consumption of excess amounts of solids, liquids or gas in your tummy.
Bloating can sometimes be caused by serious medical conditions, however most of the time it's the food or drink to consume or ingredients you are intolerant to.
Don't worry bloating is very common!! So we are going to tell you some of the best ways to reduce it!
1. Don't eat too much at one time
Basically self-explanatory… eating too much at one time can leave you feeling bloated, so try eating slower or not as much at one time.
2. Do you have any allergies to food?
I’m not saying go get yourself checked if you get a little bloated here and there, but food allergies and intolerances can cause excess gas production in your tummy, leaving you feeling bloated. If you’re feel you’re always bloated after eating a specific type of food, firstly try avoiding that food to see if you still bloat!
3. Try avoid consuming air or gases
Here I mean things like soft drinks! Soft drinks and other carbonated drinks contain bubbles with carbon dioxide, which is a gas that can be released form the liquid into your tummy after you drink it!
Other ways of consuming excess air include chewing gum, drinking through a straw and eating while talking.
4. Try avoid eating food your know make you gassy!!
Have you ever noticed feeling more gassy than usual after a meal? Foods can cause people’s bodies to produce large amounts of gas, for example foods such as legumes (beans and lentils)!!
5. Eat more fibre
Bloating can be caused by constipation, which can be reduced by drinking more water and eating more foods high in fibre!
6. Try drinking peppermint tea or water with fresh lemon squeezed into it!
7. Probiotics!
Probiotics can be found in foods and drinks such as yogurt (dairy products), kombucha and Vitaliyou superfood powers! These help the health of your gut and the levels of bacteria within it!
If you’re really worried and have chronic bloating which interrupts your daily life often, go see your doctor or health care professional and get it checked out!
Childhood obesity is when a child is above the ‘normal’ weight for their height and age, meaning he/she carries abnormal amounts of body fat. This is caused when consumption of victuals1 outweighs physical activity (PA) levels2. This is a serious public health issue of the 21st century, with one in four Australian children either overweight or obese ("Childhood obesity", 2018). An individual classified as overweight or obese has substantially higher risk of life-threatening diseases such as cardiovascular disease, type II diabetes and many others. There is around an 80% chance of an obese child developing obesity during adulthood, which increases the individuals risks of illness and premature death ("Childhood overweight and obesity: evidence, prevention and response", 2019).
Obesity can be diagnosed through tests such as BMI3, waist circumference and other measures performed by medical professionals. BMI is the most popular tool for diagnosis of obesity, measuring an individual’s body mass compared to body height, displayed as Kg/m2 and measured at percentiles (figure one)4. Reaching an overweight or obese percentile for children can be caused by many factors, such as; ‘unhealthy food choices, lack of PA and family eating habits’5(Department of Health & Human Services, 2013). It has been shown that the ‘energy gap’6 for children is much smaller than adults. Meaning a child is able to consume a slighter number of excess calories to maintain a healthy weight, than an adult.7 Because this gap is so small, it is imperative that parents are cautious to ensure their child is consuming the recommended amounts of energy and living a physically active lifestyle.
Obesity during childhood has been shown to have strong association with health issues later in life. Some of these issues include; obesity, type II diabetes and heart disease8. ("Childhood overweight and obesity", 2017)
While an obese person is not guaranteed to develop one/all of these concerns, it has been recognized they are at higher risk than a person of healthy weight.
There are many factors which may influence childhood obesity, such as:
Diet and lifestyle
The ultimate cause of childhood obesity is excessive consumption of energy dense foods, paired with low levels of PA ("Childhood overweight and obesity", 2017). A healthy child should be consuming a wide range of nutritious foods such as; fruits, vegetables, meats and dairy products, with limited saturated fat intake, foods low in salt and low amounts of sugars and added sugars ("Healthy eating for children", November, 2017). A child9 should also be completing at least 60 minutes of moderate-vigorous PA everyday and limit sedentary behaviour as much as possible (Australian PA and sedentary behaviour guidelines). Following these guidelines will help prevent obesity in children.
Social determinants
Income, socioeconomic status, and education are all factors which may lead to or prevent childhood obesity. Globally, the areas with the highest rates of childhood obesity are low-middle income countries, especially within urban areas ("Childhood overweight and obesity", 2017). This may be due to many reasons such as; lack of education towards nutritional needs, poor access to healthy foods13 or poor employment which leads to lower income, may making it hard to afford fresh, nutritious foods.
Culture, religion and social
The way a person is brought up, including their culture, religion and society can influence their beliefs and traditions toward foods, PA and lifestyle. What a cultural group deems to be an acceptable way of eating and how they appear is totally unique to other cultures. For example, ‘There are some cultures that see being overweight as a sign of affluence because food may be scarce in that region’ (Rubin, 2016). This therefore means different cultures would have varied views or likelihoods of developing obesity.
Access and Food deserts
If a child does not have access to healthy, fresh, nutritious food, they are less likely to consume it, therefore are more likely to develop obesity. This is often the parent/guardian’s responsibility, to provide the child with adequate food choices. If there physically is little/no affordable or good-quality fresh food available to buy in an urban area, this is known as a food desert.
Vulnerability
Genetics can play a large roll in childhood obesity. Some genes may act together to make children more susceptible to developing obesity. Genetic diseases such as Prader-Willi syndrome10 or Cushing’s syndrome11 may increase a child’s likelihood of being obese.
Health literacy
A poor education of nutritional health may lead to a higher risk of developing obesity. If a child cannot determine healthy food or drink choices or perform PA to an acceptable level due to lack of education, they are more likely to become obese.
‘Active Kids’ is a NSW health initiative with an aim reducing childhood obesity12 and increasing the health of children in NSW schools by making them more physically active. It works by a parent registering their child to the ‘Active Kids Program’, which then provides them with a $100 voucher to use throughout the year to ‘cover participation and membership costs for sport, fitness and recreational active
ities’ (Jennifer.anderson, 2017). The initiative began in 2018 and will continue until 2021, meaning parents with kids signed up to the program will receive $100 per year. There are over 9,500 providers associated with the Active Kids program, where parents can use their $100 credit for their kids to ‘swim, twirl, jump, kick and hurdle their way into loads of sport and active recreation activities’ (Jennifer.anderson, 2017).
It is likely the Active Kids program will be successful due to so many sporting organisations (9367 in 2018) involved across NSW as well as a high number of parents and kids redeeming and using their vouchers. This can be seen by the results of the program from 2018, (shown in figure 2) with 638,902 vouchers created and 498,554 vouchers redeemed. This proves large numbers of kids across NSW are getting active because of the program.
Childhood obesity is something that must be monitored in our society today, in effort to increase the health of children and adults in the future. With such a strong association between childhood obesity leading to poor health of adolescents and adults, efforts need to be made to prevent the obesity of children to begin with. Initiatives such as the ‘Active Kids’ program are working towards minimising obesity in children and improving their activity levels and health, setting the children up with a more healthy, active lifestyle.
1. Victuals - Food or provisions((n.d.). Retrieved from https://www.google.com/search?q=Dictionary#dobs=victual
2. As well as growing processes and other bodily functions
3. Body mass index
4. A normal range for a child or teen is above the 5th and below the 85th percentile. Overweight is considered between 85th-95th and obese is 95th percentile or above ("Defining Childhood Obesity | Overweight & Obesity | CDC", 2018). (as shown in figure one).
5. For example, if a child lives a sedentary lifestyle and excessively consumes food and drink, it is likely they will become overweight or obese.
6. ‘The term “energy gap” was coined to estimate the change in energy intake andenergy expenditure behaviors required to achieve different body weight outcomes in individuals and populations’ (Hill, Peters, & Wyatt, 2009)
7. For a child to gain unhealthy amounts of weight; they only need to consume approximately 200-300 kilojoules (kj) excess above the recommended 8700 kj per day ("Childhood overweight and obesity: evidence, prevention and response", 2019).
8. As well as; cancer, sleep apnoea, joint problems, emotional and social problems, poor body image, infertility, respiratory disorders and liver problems
9. A child aged 5-12 years
10. Prader-Willi syndrome (PWS) is a genetic disorder that occurs in approximately one out of every 15,000 births. PWS is recognized as the most common genetic cause of life-threatening childhood obesity. ((Fpwr, "About Prader-Willi Syndrome | Foundation for Prader-Willi Research")
11. Cushing's syndrome is caused by a pituitary tumour leading to excessive production of ACTH (adrenocorticotropic hormone). Excessive ACTH stimulates the adrenal cortex to produce high levels of cortisol, producing the disease state. ("Cushing's syndrome", 2019) A common symptom of Crushing’s syndrome is abdominal obesity.
12. Reducing childhood obesity of children aged 4.5-18 years
13. As well as easy access to unhealthy food, such as fast food restaurants
REFERENCES:
1. Childhood overweight and obesity. (2017, October 13). Retrieved from https://www.who.int/dietphysicalactivity/childhood/en/
2. Childhood obesity. (2018, December 17). Retrieved from https://raisingchildren.net.au/school-age/nutrition-fitness/common-concerns/child-obesity
3. Department of Health & Human Services. (2013, April 30). Obesity in children - causes. Retrieved from https://www.betterhealth.vic.gov.au/health/healthyliving/obesity-in-children-causes
4. (n.d.). Retrieved from https://healthywa.wa.gov.au/Articles/N_R/Overweight-and-obesity-in-children
5. Obesity diagnosis (including BMI). (n.d.). Retrieved from https://www.healthdirect.gov.au/obesity-diagnosis
6. Defining Childhood Obesity | Overweight & Obesity | CDC. (n.d.). Retrieved from https://www.cdc.gov/obesity/childhood/defining.html
7. Childhood overweight and obesity: Evidence, prevention and response. (n.d.). Retrieved from http://www.phrp.com.au/issues/march-2019-volume-29-issue-1/childhood-overweight-and-obesity-evidence-prevention-and-response/
8. What is Childhood Obesity? Who is at Risk? (n.d.). Retrieved from https://childhoodobesityfoundation.ca/what-is-childhood-obesity/
9. Food for Health: Dietary Guidelines for Children and Adolescents in Australia. (n.d.). Retrieved from http://www.health.gov.au/internet/publications/publishing.nsf/Content/gug-family-toc~gug-family-guidelines
10. Welcome to the Department of Health. (n.d.). Retrieved from http://www.health.gov.au/
11. Rubin A. (2016, February 11). Health Beat. Is Obesity Culturally Influenced ?Retrieved May 17, 2019, from https://jamaicahospital.org/newsletter/?p=3038
12. How Your Culture Affects Your Weight. (n.d.). Retrieved from https://www.psychologytoday.com/au/blog/cravings/201605/how-your-culture-affects-your-weight
13. Fpwr. (n.d.). About Prader-Willi Syndrome | Foundation for Prader-Willi Research. Retrieved from https://www.fpwr.org/about-prader-willi-syndrome
14. Cushing's syndrome. (2019, April 23). Retrieved from https://en.wikipedia.org/wiki/Cushing's_syndrome
15. Jennifer.anderson. (2017, June 16). Active Kids. Retrieved from https://sport.nsw.gov.au/sectordevelopment/activekids
16. (n.d.). Retrieved from https://www.google.com/search?q=Dictionary#dobs=victual
17. Hill, J. O., Peters, J. C., & Wyatt, H. R. (2009, November). Using the energy gap to address obesity: A commentary. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2796109/
Finding good, healthy lunches to take to school which can be packed in advanced and then sit in a container all day isn’t always easy… so here’s some of my favourite snacks and lunches as well as some tips to keep you feeling healthy and full all day long at school.
I’m not really someone that will eat recess everyday as I like to have a big breakfast which will fill me up til lunch, so my list isn’t all that extensive (I’ll also eat these after school as a snack as well)!
These are just some of my favourite concoctions which are quick and easy to put into a container to take to school!
Obviously, the recipes on our blog already are great as snacks, which you can make on the weekend then take to school for recess:
Chobani yogurt choc banana muffins
Quick and healthy choc chip cookies (these are a fav!!!)
Strawberry, coconut and lemon slice
Bliss balls (really good snack!!!)
Healthy caramel slice
But some of my other favourites include:
Piece of fruit (banana)
Bliss balls from the supermarket
Carrot or celery and dip (hummus)
Rice cakes (with peanut butter and banana or hummus, pesto and turkey/ham)
Chobani yogurt tub (single serve ones)
Now, lunch is something both I look forward to all morning (yes I know that's sad), but it’s hard not to when your lunch is just so delicious!! I think it’s so important to eat a filling, nutrient dense lunch to keep you functioning a busy day at school/work/uni. So here’s some of my favourite recipes:
Chicken and sweet potato salad
Similar to ^ but mixing up some of the ingredients (ie. Changing the meat to tuna, adding some feta cheese, adding cucumber, olives, or taking away whatever, you like)
Left over dinner (how easy is that! Just put some left-over dinner into a container to bring to school the next day (ok like we don't mean pizza or something like that…)
Steam or roast some veggies (or use my sweet potato microwave instructions) to cook up some veggie, then add some meat or egg (a source of protein)
Brown rice cups (you can buy these from the supermarket (click here) and they are sooo easy to make and super convenient to add to you lunches! Either cook it before you go to school or at school if you have a microwave and have with some veggies or a salad and meat)
Veggie omelette (actually tastes really good cold or heat it up before you eat!)
Sandwich or wrap (on whole grain or whole-wheat bread), filled with salad and meat
Bolognese on zucchini or multigrain/chickpea pasta or brown rice
Chicken/beef/tuna/anything you want stir-fry (with brown rice if you want a little bit more)
There are so many options for a good healthy lunch that are so so easy to make! A good tip if you don't have a lot of time to make your lunch is to make it on the weekend (get 5 or so containers which you can then put in the fridge/freezer and store for the rest of the week- if you’re putting things in the fridge for a long period of time try avoid using cooked chicken, egg or rice as they can develop bad bacteria which isn’t good for you - better to freeze these!)
I will be putting up some new recipes specially to take to school for lunch so shoot us a message if you have any requests (or want to know how we make any of these above)!
]]>The purpose of this report is to describe the role of the social determinants of health (SDH1) in Cardiovascular disease (CVD) and the health inequalities in today’s society in Australia. Key factors this report will cover include; the social and economic environment, the physical environment and individual characteristics and how they impact CVD within the Australian society.
Income/socioeconomic status (SES) and education are SDH which create inequities within our society. This may cause groups of people to be more susceptible to poor health and diseases such as CVD. The income and SES of a person are often closely associated with a person’s health, as displayed by the social gradient2. A person of a high SES would have a lower chance of developing or dying from CVD overall, due to the greater opportunities and access to health care services and goods and services to prevent it.
For example, ‘20% of Australians in the lowest socioeconomic areas in 2014-15 were 1.6 times as likely as the highest 20% to have at least two chronic health conditions, such as CVD’ (2). This demonstrates the social gradient and how much more vulnerable people of a lower SES are to developing CVD.
Similarly, to income/SES, the education of a person is also linked with their health. Low education is often associated with poorer health as well as increased levels of stress and lower self-confidence. A person’s education is also often associated with their SES, where the higher the status the higher the level of education. Education can help equip people with adequate housing, income, employment, and the ability to deal with ill health afford health care services. This is why often people of a higher education are less likely to develop or die from CVD, as they have the knowledge to help prevent it or the wealth and opportunities to manage it.
The physical environment, health service access and social support networks are all SDH which impact health inequities within society. The environment of which a person lives creates large inequities to the health of Australians within our society. A positive physical environment may include fresh air and water, healthy and safe housing, workplaces and communities, as well as access to health care3. A person that has easy access to necessities such as these, is more likely to be healthier than a person that doesn't. As well as this, a person with strong support networks from family, friends, and the community, is likely to be healthier, both physically and mentally than those that don’t.
Inequities to a person’s health, can be displayed by the different physical environment’s we live in. For example; Aboriginals, and Torres Strait Islanders who live in remote areas in Australia have the highest rate of hospitalisation and death, caused by CVD. This may be due to many of the social determinants of health, including limited access to health care, a poor physical environment to live in or deprived social networks.
A person’s individual characteristics such as their gender and culture/ethnicity are also SDH which create inequities to the health of our society. However, these determinants are often out of our control and something we are born with.
Traditionally, men and women may suffer from different diseases at different ages. For example, men are at higher risk of CVD throughout their lives, whereas a women’s chance of developing CVD equals with men after menopause. In Australia in 2017 CVD was responsible for 13% of deaths of men and 10% of deaths of women. This shows a slightly higher rate of deaths in men than women. In saying this though, CVD has been shown to be one of the highest causes of death in women as ‘women tend to develop symptoms at a much later stage of the illness than men’(16) and their symptoms are often more vague than the symptoms in men. This therefore shows gender plays a role in the development of CVD, however, both men and women are still susceptible to developing it.
People of different ethnic backgrounds and cultures also often have health inequities and varied likelihoods to developing different diseases or illnesses. For example, Aboriginal and Torres Strait islander’s in Australia are at more risk of developing CVD, which is often due to lifestyle factors. ‘Compared with non-indigenous Australians, Aboriginals and Torres Strait islander people were 70% more likely to die from circulatory disease’(4). This shows evidently that different ethnicities have varied chances of developing different diseases, showing inequities to our health within Australia.
Social determinants of health create inequities to our health within our society, including factors such as our SES / income, education, physical environment, access to health care services, social support networks, gender and ethnicity / culture. These factors all play different roles in our development of CVD within Australia, varying our chance of development, suffering or death by the disease.
1 The social determinants of health are the conditions in which people are born, grow, live, work and age. These circumstances are shaped by the distribution of money, power and resources at global, national and local levels. The social determinants of health are mostly responsible for health inequities - the unfair and avoidable differences in health status seen within and between countries.
(About social determinants of health. (2017, September 25). Retrieved from https://www.who.int/social_determinants/sdh_definition/en/)
2 The greater the income and SES, the greater an individual’s health. This is because, a person of greater wealth and of higher SES will most likely have greater access to goods and services including food, housing, additional health care options and other health benefits.
3The relationship between a person’s health and the quality of their housing can be described as a gradient, where the better the environment a person lives is, the better their health, the poorer the environment, the worse their health.
1. Prevention of cardiovascular disease, diabetes and chronic kidney disease: Targeting risk factors, Table of contents. (n.d.). Retrieved April 16, 2019, from https://www.aihw.gov.au/reports/heart-stroke-vascular-diseases/prevention-cardiovascular-diabetes-chronic-kidney/contents/table-of-contents
2. Mortality inequalities in Australia 2009–11, Table of contents. (n.d.). Retrieved from https://www.aihw.gov.au/reports/social-determinants/mortality-inequalities-in-australia-2009-11/contents/table-of-contents
3. About social determinants of health. (2017, September 25). Retrieved from https://www.who.int/social_determinants/sdh_definition/en/
4. The Heart Foundation. (n.d.). Cardiovascular risk profile of Aboriginal and Torres Strait Islander peoples. Retrieved from https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia/cardiovascular-risk-profile-of-aboriginal-and-torres-strait-islander-peoples
5. The determinants of health. (2010, December 01). Retrieved from https://www.who.int/hia/evidence/doh/en/index1.html
6. Australia's health 2016, Chapter 4 Determinants of health. (n.d.). Retrieved April 26, 2019, from https://www.aihw.gov.au/reports/australias-health/australias-health-2016/contents/determinants
7. The Heart Foundation. (n.d.). Cardiovascular disease fact sheet. Retrieved April 25, 2019, from https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia/cardiovascular-disease-fact-sheet
8. The Heart Foundation. (n.d.). Heart disease in Australia. Retrieved April 25, 2019, from https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia
9. Social Determinants of Health. (n.d.). Retrieved April 25, 2019, from https://www.healthypeople.gov/2020/topics-objectives/topic/social-determinants-of-health
10. Australia's health 2016, Chapter 4 Determinants of health. (n.d.). Retrieved April 25, 2019, from https://www.aihw.gov.au/reports/australias-health/australias-health-2016/contents/determinants
11. Kumar, S. (2017, January 05). Cardiovascular Disease and Its Determinants: Public Health Issue. Retrieved from http://www.imedpub.com/articles/cardiovascular-disease-and-its-determinants-public-health-issue.php?aid=18223
12. Lang, T., MD, PhD, Lepage, B., MD, Schieber, A., MD, Lamy, S., & Kelly-Irving, M., PhD. (n.d.). Social Determinants of Cardiovascular Diseases(No 2 ed., Vol. Vol. 33, 601-622, Rep.). Retrieved April 25, 2019, from https://link.springer.com/content/pdf/10.1007/BF03391652.pdf
13. Kreatsoulas, C., & Anand, S. S. (2010). The impact of social determinants on cardiovascular disease. Retrieved April 25, 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2949987/
14. Australia's health 2016, Chapter 4 Determinants of health. (n.d.). Retrieved from https://www.aihw.gov.au/reports/australias-health/australias-health-2016/contents/determinants
15. About social determinants of health. (2017, September 25). Retrieved from https://www.who.int/social_determinants/sdh_definition/en/
16. Women and Heart Disease. (n.d.). Retrieved April 25, 2019, from https://www.heartresearch.com.au/heart-disease/women-and-heart-disease/
]]>Macronutrients (carbohydrates, lipids (fats) and protein) are the main components that make up our foods and contribute to our dietary energy intake (Vipercore-13, 2005). The three macronutrients are the only energy-yielding nutrients we consume in our diet and are known as macronutrients as we require them in relatively large amounts, daily (Whitney & Rolfes, 2019). The energy released from carbohydrates, fats and protein can be measured in joules, which is the international unit for measuring the energy in food (Whitney & Rolfes, 2019). Each of the macronutrients have a different chemical make-up and function in the body however, all three are equally as important to consume to ensure we are providing our bodies with energy to function. This report will further discuss the differences in the three macronutrients, including; the chemical composition, biological function, dietary sources and recommended daily intakes, as well as consequences and symptoms of over or under consumption.
The composition and biological function of carbohydrates
Most energy in the diet comes from carbohydrates (Slavin, 2013). The carbohydrate family includes simple carbohydrates and complex carbohydrates, depending on their structure.
Simple Carbohydrates:
Simple carbohydrates are composed of single sugars are known as monosaccharides, which include; glucose, fructose and galactose. When two single sugars (monosaccharides) are joined together, they form disaccharides, which include; maltose, sucrose and lactose. The monosaccharides most important in nutrition each contain 6 carbon atoms, 12 hydrogens and 6 oxygen atoms (written in shorthand as C6H12O6). (Whitney & Rolfes, 2019), which can be seen as an example in figure one (dlc.dcccd, "Carbohydrates"). Glucose is used by our bodies and brains as the main source of energy1. Glucose is stored in the muscles and liver as glycogen, which acts as an ‘energy reservoirs’ that can be used to supply the brain, muscles and blood with energy as well as to produce ATP.
Complex carbohydrates:
Complex carbohydrates are formed of three or more monosaccharides linked together. Compositions containing 3-10 monosaccharides are called oligosaccharides, whereas, if there are more than 10 single sugars strung together, it is called a polysaccharide. See an example of polysaccharide ‘Glycogen’ in figure two (Khan Academy, "The structure and function of glycogen."). Polysaccharides include glycogen, starches and fibres (TED-ED & Wood, 2016). To digest complex carbohydrates, our bodies break down the chains of monosaccharides using enzymes, to use directly as energy or store in the muscles and liver as glycogen for later use.
Dietary sources and the recommended daily intake of carbohydrates
It is recommended by the Australian dietary guidelines that our diets should be made up of 45-65% carbohydrates. This is the estimated Acceptable Macronutrient Distribution Range (AMDR) for carbohydrates to reduce the risk of chronic disease (Eat for health, 2019). Simple carbohydrates can be found in dietary sources such as:
Honey
Some fruits
Soft drinks
Desserts
Ready to eat cereals
Complex carbohydrates can be found in foods such as:
Brown rice
Legumes
Potatoes
Corn
Whole wheat bread, pasta and flour
Excessive and insufficient consumption of carbohydrates
Carbohydrate rich foods are a great source of energy for the body and many of them include lots of vitamins and minerals essential for good health (Gillaspy, 2018). However, over and under consumption of carbohydrate rich foods can lead to health serious health issues.
Excessive Consumption
When carbohydrates are digested, an increase of blood sugar occurs. In response to this, the pancreas stops secreting glucagon and releases insulin instead. The amount released is based off the body’s carbohydrate levels prior to the meal being digested, causing the blood sugar to remain elevated. This can be an issue as a second secretion of insulin will occur, causing more glucose to be transported to the cells and stored as reserved every called glycogen (Kolodziejski, K. 2018). Excessive supplies of stored glycogen may lead to weight gain, which could possibly lead to obesity. Obesity can cause server health issues such as heart disease, stroke and kidney problems.
There are 17 kilojoules (kj) in one gram of carbohydrate (Daily intake guide, 2011).
Insufficient consumption of carbohydrates
Hypoglycaemia occurs when glucose levels in the body are below normal. This can be caused by a lack of carbohydrate consumption (Sheehan, 2018). The body uses carbohydrates as it’s main source of energy, so not consuming enough foods rich in carbohydrate may cause symptoms such as;
Lack of energy
Weakness
Dizziness
Confusion
Hunger
The composition and biological function of Protein
Like carbohydrates, protein atoms are made up of carbon, hydrogen and oxygen, however, proteins also contain nitrogen atoms. These nitrogen atoms give the name amino (nitrogen containing) to the proteins, hence why they are known as amino acids (Whitney & Rolfes, 2019). The basic structure of a protein molecule is the same for all types of amino acids, the difference is in the nitrogen side group which is attached to the carbon atom which makes the type of protein unique (as shown in figure three).
Both essential (cannot be synthesised) and non-essential (can be synthesised) proteins can be found in the body. Essential amino acids must be consumed through dietary sources, however, in extreme cases when essential amino acids are not available, the body can use non-essential amino acids to synthesise essential ones.
Amino acids in the body act as both building blocks of proteins and as intermediates in metabolism. They have both structural and functional properties (Capra, 2006). Proteins catalyse most of the reaction in living cells and control all cellular processes (Dayhoff, 2003).
Dietary sources and the recommended daily intake of protein
It is recommended by the Australian dietary guidelines that our diets should be made up of 15-25% protein (Eat for health, 2019). Some examples of dietary sources of protein include:
Lean meat, poultry, fish
Eggs
Legumes
Nuts and seeds
Dairy products
Excessive and insufficient consumption of protein
Excessive Consumption of protein
Just like carbohydrates, excessive consumption of protein can cause health issues. Some symptoms of consuming too much protein short-term include:
Dehydration
Exhaustion
Headache
Irritability
Intestinal discomfort
This can happen as the body does not use excess protein efficiently, meaning the body needs to work harder to digest and deal with excess protein. This may impose a metabolic burden on the bones, kidneys and liver (Delimaris, 2013).
Excessive consumption of protein in the long term however may lead to:
Cardiovascular disease
Liver and kidney injuries
Blood vessel disorders
Seizures
There are 17kj in one gram of protein (Daily intake guide, 2011)
Insufficient consumption of protein
Protein is the building block for our muscles, skin, enzymes, hormones and all body tissues (Arnarson, 2017), under consumption can be extremely detrimental. Most foods contain some protein so true deficiency is extremely rare in developed countries2. Protein deficiency can be identified by symptoms such as:
Oedema
Fatty liver
Weak or problematic skin, hair and nails
Loss of muscle mass
Stunted grown in children
A protein deficiency disease ‘Kwashiorkor’ effects mostly children in developing countries, where there is a great lack in nutrient dense foods.
The composition and biological function of Lipids
Lipids are insoluble biomolecules and just like carbohydrates and protein, they are essential as the third macronutrient in our diets. They play a role in many cellular processes such as energy storage, structural support, protection and communication (dlc.dcccd, "Lipids"). There are two main divisions of lipids; saturated and unsaturated. The difference between the two is in the structure of the cell. Saturated fat contains no double bonds between in the fatty acid chain whereas, unsaturated fat contains at least one double bond (as shown in figure four). Saturated fats are known as the ‘bad’ fats in our diet as they solid at room temperature. Whereas, unsaturated fats are known as ‘good’ fats and are liquid at room temperature. There are monounsaturated and poly unsaturated fats which are both good for you. ‘Trans’ fat however is a unsaturated fat which like unsaturated fat, not great for your health if excessively consumed.
Dietary sources and the recommended daily intake of protein
It is recommended by the Australian nutritional guidelines that our diets should be made up of 20-35% lipids (Eat for health, 2019). However, this should be predominantly from consumption of unsaturated fats. The amount of fat we eat doesn't impact our weight, cholesterol or our risk of heart disease nearly as much as what kind of fat we eat (Zaidan, 2013).
Examples saturated fats in our diet include:
Avocado
Fatty fish
Nuts and seeds
Olive oil
Examples unsaturated fats in our diet include:
Animal fat
Dairy products
Palm and coconut oil
Biscuits and pastries
Many Australians currently eat too much saturated fats. For good heart health, the heart foundation recommends saturated fat to be less than 10% of your total energy intake (The Heart Foundation, 2018).
Excessive and insufficient consumption of Lipids
Excessive Consumption of Lipids
Over consuming saturated fats can be very detrimental to your health. Eating a lot of saturated fat increases your blood cholesterol, in particular the bad (LDL) cholesterol (The Heart Foundation, 2018), which can lead to heart disease or stroke. Excessive consumption can also lead to weight gain and obesity3.
Consumption of unsaturated fats however, such as foods rich in omega-34 have the potential to lower cholesterol. This means unsaturated fats should be consumed at a much higher frequency than unsaturated fats to maintain good health.
Insufficient consumption of Lipids
Our bodies need fats for energy and other functions in the body.5 Under consumption of fats may cause disruption to bodily processors and therefore lead to poor health. Symptoms of under consumption of fat include:
Weight loss
Hunger
Dry skin
Mental fatigue
Poor body temperature regulation
It is apparent that macronutrients are essential components in our what we eat. To achieve a healthy, balanced diet, a person should be consuming carbohydrates, protein and lipids in the recommended amounts, daily. Due to each macronutrient having a different chemical make-up and function in the body, it is essential to ingest all three to avoid over consumption or deficiencies.
APPENDIX:
The brain uses approximately 120g of glucose per day at a resting state (Hill.S, 2019).
A protein deficiency disease ‘Kwashiorkor’ effects mostly children in developing countries, where there is a great lack in nutrient dense foods.
There are 37kj in one gram of fat (Daily intake guide, 2011), which is substantially higher when compared to the energy in one gram of protein or carbohydrates.
A type of polyunsaturated fat
Such as cell growth, protection of our organs and to keep us warm. Fats also help our bodies absorb some nutrients and produce important hormones as well (Heart.org, 2019).
REFERENCES:
Vipercore-13. (2005, January 1). Macronutrient Balance. Retrieved from https://www.nrv.gov.au/chronic-disease/macronutrient-balance
Whitney, E. N., & Rolfes, S. R. (2019). Understanding nutrition. Boston, MA, USA: Cengage. from https://ebookcentral-proquest-com.ezproxy.laureate.net.au/lib/think/reader.action?docID=5024519
Slavin, J. L. (2013). Carbohydrates, Dietary Fiber, and Resistant Starch in White Vegetables: Links to Health Outcomes. Advances in Nutrition, 4(3). doi: 10.3945/an.112.003491
Wood, R. J. (2016, January 11). Retrieved August 15, 2019, from https://www.youtube.com/watch?v=wxzc_2c6GMg
S. H. (2019). SUGAR & SWEETENERS EXPLAINED [Web log post]. Retrieved July 21, 2019, from https://plantproof.com/sugar-sweeteners-explained/
Carbohydrates. Retrieved from https://dlc.dcccd.edu/biology1-3/carbohydrates
The structure and function of glycogen. Retrieved from https://www.khanacademy.org/test-prep/mcat/physical-sciences-practice/physical-sciences-practice-tut/e/the-structure-and-function-of-glycogen-
National Health and Medical Research Council, Eat For Health. (2019). Australian dietary guidelines: Summary. Retrieved July 21, 2019, from https://www.eatforhealth.gov.au/sites/default/files/content/n55_australian_dietary_guidelines.pdf.
Gillaspy, R., Dr. (2018). Health Effects of the Excessive Consumption of Carbohydrates. Retrieved August 17, 2019, from https://study.com/academy/lesson/health-effects-of-the-excessive-consumption-of-carbohydrates.html
Kolodziejski, K. (2018, December 12). What Happens if a Person Consumes an Excess Amount of Carbs? Retrieved August 17, 2019, from https://healthyeating.sfgate.com/happens-person-consumes-excess-amount-carbs-4591.html
Sheehan, J. (2018, December 07). What Can Happen From a Lack of Carbohydrates? Retrieved August 17, 2019, from https://healthyeating.sfgate.com/can-happen-lack-carbohydrates-5999.html
Dayhoff, M. O., Dr. (n.d.). Amino Acids. Retrieved August 17, 2019, from http://www.biology.arizona.edu/biochemistry/problem_sets/aa/aa.html
Capra, S. (2006). New nutrient reference values for Australia and New Zealand: Implementation issues for nutrition professionals. Nutrition Dietetics,63(2), 64-65. doi:10.1111/j.1747-0080.2006.00053.x
Delimaris, I. (2013). Adverse Effects Associated with Protein Intake above the Recommended Dietary Allowance for Adults. ISRN Nutrition,2013, 1-6. doi:10.5402/2013/126929
Arnarson, A. (2017, October 31). 8 Signs and Symptoms of Protein Deficiency. Retrieved August 17, 2019, from https://www.healthline.com/nutrition/protein-deficiency-symptoms
Lipids. (n.d.). Retrieved August 18, 2019, from https://dlc.dcccd.edu/biology1-3/lipids
Zaidan, G. (2013). Transcript of "What is fat?" Retrieved August 18, 2019, from https://www.ted.com/talks/george_zaidan_what_is_fat/transcript?language=en#t-246964
The Heart Foundation. (2018). Saturated and trans fat. Retrieved August 18, 2019, from https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition/fats-and-cholesterol/saturated-and-trans-fat
The Heart Foundation. (2018). Five ways to lower cholesterol. Retrieved from https://www.heartfoundation.org.au/news/five-ways-to-lower-cholesterol
Daily intake guide. (2011). Healthy eating, made easy. Front-of-pack labelling for food and drink in Australia. - Energy. Retrieved from http://www.mydailyintake.net/energy/
Heart.org. (2019). Dietary Fats. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats
Iron is an essential mineral found in the human body (Spatone, 2019). The body is incapable of producing iron independently so intake through dietary sources is required. It is found in both animal and plant-based foods in two different forms. Dietary sources of heme iron include meat, poultry and fish, which produce highly bioavailable iron sources (15-35%) (Nazanin Abbaspour, 2019). Non-heme iron, the other variety of dietary iron, is found in plant-based foods such as cereals, legumes, fruits and vegetables and has a low bioavailability (2-20%) compared to heme iron (Nazanin Abbaspour, 2019). Iron has the key function of facilitating oxygen transported by haemoglobin, as well as assisting the body with contribution to enzyme systems and immunity (Spatone, 2019). Around 70% of iron in the body is found within the haemoglobin and myoglobin in the blood and muscles (UCSF Health, 2019). Iron is used by the body to convert blood sugar to energy as well boost haemoglobin production which increases overall transportation of oxygen, reducing symptoms of tiredness and fatigue (Spatone, 2019).
Heme-iron and non-heme iron are found is opposing dietary sources. Heme iron is found in animal-based foods, such as; red meat, offal (liver), chicken, duck, pork, turkey, eggs and fish (Healthdirect, 2019). Non-heme iron on the other hand is found primarily in plant-based foods. The best dietary sources of non-heme iron include; green vegetable (spinach, silverbeet and broccoli) as well as lentils, beans, nuts, seeds, grains (whole wheat, brown rice etc.) and dried fruit (Healthdirect, 2019). Because of the significantly low bio-avaliablitlity of non-heme iron, there is a high dependence on the presence of other foods (Nazanin Abbaspour, 2019). For example, foods high in vitamin C can significantly help the body absorb iron (UCSF Health, 2019).
The recommended daily intake (RDI) of iron varies across stages of life. A child, requires between 9mg/day to 15mg/day dependence of age, as seen in figure one. The RDI was set by observing iron requirements and estimating the requirement for absorbed iron at the 97.5th centile, using an upper limit of 10% absorption and rounding (Nrv, 2019). The RDI for adults also varies based on age, gender stage of life, between 8mg/day and 18mg/day, as seen in figure two. In setting the RDI for adults, it is assumed women over 50 years do not menstruate (Nrv, 2019). Supplementation of iron is not recommended unless instructed by a medical professional
Iron deficiency is as a condition where there are no mobilizable iron stores and in which signs of a compromised supply of iron to tissues (Nazanin Abbaspour, 2019). Iron deficiency and depletion occurs in several stages1 (Nazanin Abbaspour, 2019), and can lead to significant health complications2. The most common cause of iron deficiency is blood loss (UCSF Health, 2019), therefore, menstruating women need to be wary of their iron levels. Other symptoms3 of iron deficiency can be observed to prevent diseases such as anemia4. Deficiencies can be treated through iron supplementation.
Just like deficiency, excess consumption of iron can cause harm to our health and life threatening conditions5. Iron can form free radicals in the body and can lead to tissue damage in excess amounts6 (Nazanin Abbaspour, 2019). Excessive consumption of iron can occur when intake exceeds the upper intake level, which is 45mg/day7 (Micronutrients, 2019). Symptoms of over consumption of iron include; joint pain, weakness, fatigue, loss of sex drive and abdominal pain (Mayo Clinic, 2019). Excess iron can be treated via the removal of blood, to lower iron levels.
Certain people are of an increased risk of iron deficiency and therefore need to consciously consume enough. Some of these people include; babies that are given cow’s milk rather than breastmilk or formula, menstruating women, people with poor diets, athletes in training, regular blood donors, people with chronic disease and many more8 (Betterhealth, 2019). A human’s need for iron increase’s over the lifespan, with substantial increase during pregnancy, lactation and menstruation. As seen in figure three (Nrv, 2019), an adult women’s RDI for iron when pregnant increases to 27mg/day. This need is crucial for the healthy development of a baby as well as to ensure health of the mother.
Vitamin A is the name of a group of fat-soluble retinoids; retinol, retinal and retinyl esters (ODS, 2019). Vitamin A is crucial for vision8, healthy skin and support of the the immune system (Healthdirect, 2019). The body cannot create vitamin A therefore it must be supplied through dietary sources. Most Australian’s are able to receive enough vitamin A to avoid deficiency through a varied, healthy diet (Healthdirect, 2019) so supplementation is not necessary. There are two types of vitamin A; fully formed, found in meat, poultry, fish and dairy products as well as precursor, which is found in plant-based products (Healthdirect, 2019). Because vitamin A is fat soluble, it is stored in the body’s tissue for later use10 (Healthline, 2019).
As mentioned previously, there are two types of vitamin A. Fully formed vitamin A is found in foods such as lean meats, liver, poultry, oily fish, egg yolks butter, whole milk, yoghurt and cheese (Healthdirect, 2019). Precursor vitamin A is found in foods such as; leafy green vegetables, as well as orange, yellow and other coloured vegetables, legumes, beans, fruit, wholegrain foods, tofu, nuts and seeds (Healthdirect, 2019). The most common type of precursor vitamin A found in foods and dietary supplements is beta-carotene.
Just like iron, the need for vitamin A increases over the lifespan. The RDI for a child varies from 0.3mg-0.7mg (Nrv, 2019) depending on age, as shown in figure four. The RDI of vitamin A for adults is higher than that of children where for women it is set 0.7mg and for men is 0.9mg (Healthdirect, 2019). Unlike iron however, there is no substantial increase in the need for Vitamin A during pregnancy, with only a 0.1mg increase in RDI. Vitamin A is often taken as a supplement by many people in the Australian population however, there is no good evidence to suggest benefits from this, unless suffering from a deficiency (Healthdirect, 2019).
Vitamin A deficiency occurs as a result of inadequate intake, liver disorder or fat malabsorption (Johnson, 2019). Vitamin A deficiency can impact your health dramatically, including deterioration of vision and inability to fight disease due to impaired immune function (Healthdirect, 2019). Deficiency is common among children in developing countries and is responsible for one to two million deaths and half a million new cases of blindness every year (Sommer, 2001). Symptoms include; dry skin and eyes, night blindness, delayed growth and acne and breakouts (Healthline, 2019). Vitamin A deficiency can be treated through Vitamin A supplementation.
Excess vitamin A can also cause harm and become toxic when the upper limit levels11 are exceeded. Symptoms such as; blurry vision or change in vision, swelling of bones, poor appetite, dizziness, nausea and vomiting and dry, rough skin can all indicate excess intake of vitamin A (Healthline, 2019). Vitamin A toxicity can also cause birth defects in pregnant women, orange skin colour, kidney or liver damage and inability to control body movement (Healthdirect, 2019). To cure this, an immediate halt in taking vitamin a supplements should occur.
Vitamin A is most needed in periods such as infancy, childhood, pregnancy and lactation (ODS, 2019). Vitamin A is most needed during these times to support growth and prevent deficiency in both the mother and child during pregnancy and lactation and development and growth of the child during childhood. Deficiency during childhood can lead to increased risk of eye, chronic lung and gastrointestinal diseases (ODS, 2019) as well as blindness and poor vision. To avoid this, foods high in vitamin A should be fed to children and pregnant women to ensure adequate vitamin A levels.
In conclusion, both vitamin A and iron are essential macronutrients in the human body. Because neither can be produced by the body itself, adequate consumption of a variety of healthy foods must be consumed to avoid deficiency and promote health. Neither vitamin A or Iron should be consumed via supplementation unless advised by a medical practitioner or when in states of deficiency. This will prevent excess consumption, avoiding toxicity in the body.
1. Iron depletion and deficiency progresses through several stages (Nazanin Abbaspour, 2019):
· Mild deficiency or storage iron depletion: Serum ferritin concentrations and levels of iron in bone marrow decrease.
· Marginal deficiency, mild functional deficiency, or iron-deficient erythropoiesis (erythrocyte production): Iron stores are depleted, iron supply to erythropoietic cells and transferrin saturation decline, but haemoglobin levels are usually within the normal range.
· IDA: Iron stores are exhausted; haematocrit and levels of haemoglobin decline; and the resulting microcytic, hypochromic anaemia is characterized by small red blood cells with low haemoglobin concentrations.
2. Mild iron deficiency anemia usually doesn't cause complications. However, left untreated, iron deficiency anemia can become severe and lead to health problems, including the following (Mayo Clinic, 2019): Heart problems, Problems during pregnancy, Growth problems.
3. Iron deficiency anaemia signs and symptoms may include (Mayo Clinic, 2019): Extreme fatigue, weakness, pale skin, chest pain, fast heartbeat or shortness of breath, headache, dizziness or light-headedness, cold hands and feet, inflammation or soreness of your tongue, brittle nails, unusual cravings for non-nutritive substances, such as ice, dirt or starch, poor appetite, especially in infants and children with iron deficiency anemia
4. Anemia is a condition in which you lack enough healthy red blood cells to carry adequate oxygen to your body's tissues (Mayo Clinic, 2019).
5. Excess iron is stored in your organs, especially your liver, heart and pancreas. Too much iron can lead to life-threatening conditions, such as liver disease, heart problems and diabetes (Mayo Clinic, 2019.
6. The tolerable Upper Intake level for adults is 45 mg/day of iron, a level based on gastrointestinal distress as an adverse effect. (Micronutrients, 2019)
7. Iron can form free radicals in the body, therefore it’s concentration in body tissues must be tightly regulated as excessive amounts may cause tissue damage
8. Certain people are at increased risk of iron deficiency, including (Betterhealth, 2019): Babies given cow’s or other milk instead of breastmilk or infant formula, toddlers (particularly if they drink too much cow’s milk), teenage girls, menstruating women, especially those who have heavy periods, women using an IUD (because they generally have heavier periods), pregnant or breastfeeding women, people with poor diets such as alcoholics, ‘fad dieters’ or people with eating disorders, vegetarians or vegans, athletes in training, people with intestinal worms, Aboriginal Australians, regular blood donors, people with conditions that predispose them to bleeding, such as gum disease or stomach ulcers, polyps or cancers of the bowel, people with chronic diseases such as cancer, auto-immune diseases, heart failure or renal (kidney) disease, people taking aspirin as a regular medication and people who have a lower than normal ability to absorb or use iron, such as someone with coeliac disease.
9. Vitamin A is critical for vision as an essential component of rhodopsin, a protein that absorbs light in the retinal receptors, and because it supports the normal differentiation and functioning of the conjunctival membranes and cornea (ODS, 2019).
10. Most vitamin A is stored in the liver in the form of retinylesters (Healthline, 2019).
11. Upper limit levels of vitamin A, figure five (ODS, 2019)
1. Betterhealth. (2019). Iron. Retrieved 2 November 2019, from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/iron
2. Healthdirect. (2019, March). Vitamin A. Retrieved from https://www.healthdirect.gov.au/vitamin-a.
3. Healthdirect. (2019). Foods high in iron. Retrieved 2 November 2019, from https://www.healthdirect.gov.au/foods-high-in-iron
4. Healthline. (2019). 8 Signs and Symptoms of Vitamin A Deficiency. Retrieved 2 November 2019, from https://www.healthline.com/nutrition/vitamin-a-deficiency-symptoms
5. Healthline. (2019). Hypervitaminosis A: Causes, Symptoms, and Diagnosis. Retrieved 2 November 2019, from https://www.healthline.com/health/hypervitaminosis-a
6. Healthline. (2019). Vitamin A: Benefits, Deficiency, Toxicity and More. Retrieved 3 November 2019, from https://www.healthline.com/nutrition/vitamin-a#what-it-is
7. Johnson, L. (2019). Vitamin A Deficiency - Nutritional Disorders - MSD Manual Professional Edition. Retrieved 3 November 2019, from https://www.msdmanuals.com/en-au/professional/nutritional-disorders/vitamin-deficiency,-dependency,-and-toxicity/vitamin-a-deficiency
8. Mayo Clinic. (2019). Hemochromatosis - Symptoms and causes. Retrieved 2 November 2019, from https://www.mayoclinic.org/diseases-conditions/hemochromatosis/symptoms-causes/syc-20351443
9. Nazanin Abbaspour, R. (2019). Review on iron and its importance for human health. Retrieved 2 November 2019, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3999603/
10. Nrv. (2019). Iron | Nutrient Reference Values. Retrieved 2 November 2019, from https://www.nrv.gov.au/nutrients/iron
11. Nrv. (2019). Vitamin A | Nutrient Reference Values. Retrieved 2 November 2019, from https://www.nrv.gov.au/nutrients/vitamin-a
12. Office of Dietary Supplements. (2019, October). Office of Dietary Supplements - Vitamin A. Retrieved from https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.
13. Shenkin, A. (2006, January 10). The key role of micronutrients. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S0261561405002116.
14. Sommer, A. (2001, April 19). Vitamin A Deficiency. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1038/npg.els.0002106.
15. Spatone. (2019). The Role of Iron in the Body. Retrieved 2 November 2019, from https://www.spatone.com/en-au/about-iron/role-of-iron-in-the-body
16. UCSF Health (2019). Hemoglobin and Functions of Iron. Retrieved 2 November 2019, from https://www.ucsfhealth.org/education/hemoglobin_and_functions_of_iron/
17. Volpe, S. (2019). Micronutrient Requirements for Athletes. Retrieved 2 November 2019, from https://www.sportsmed.theclinics.com/article/S0278-5919(06)00079-2/abstract
18. Micronutrients, I. (2019). Iron. Retrieved 3 November 2019, from https://www.ncbi.nlm.nih.gov/books/NBK222309/#ddd00470