How targeted nutrition + supportive counselling can improve digestion and  mental wellbeing Most people have felt it: butterflies before a big moment, nausea with stress or that “gut-wrenching” sensation when something feels wrong. This reflects a two-way communication system between your digestive tract and your brain. Research describes this as the gut–brain axis ; it helps explain why emotional stress can flare digestive symptoms and why gut dysfunction can feed into low mood, anxiety and depressive symptoms. [1-8] But, because the gut–brain axis is influenced by diet, microbiome balance, inflammation and stress physiology, it also creates multiple practical entry points for change —especially through nutrition and counselling support.[1] What is the gut–brain axis (and why does it matter for mental health)? The gut–brain axis is a bidirectional network  linking the gut, the gut microbiome (your intestinal microbes) and the brain through several overlapping pathways. Two of the most important “messenger highways” are: [1-3] 1) The vagus nerve: A direct communication line Research highlights the vagus nerve as central to gut–brain crosstalk, helping explain why emotions can show up as gut sensations and why gut function can influence emotional state. 2) The hypothalamic-pituitary-adrenal (HPA) axis: Immune + inflammation + stress hormones The gut microbiota can influence the brain through signalling molecules travelling via the bloodstream and across the blood–brain barrier, with the immune system acting as a key pathway. When the gut–brain axis is disrupted, it may contribute to chronic inflammation and hyperactivity of the HPA axis (stress system)—patterns linked to stress-related conditions. Importantly, it’s not one-way: Stress can worsen gut inflammation and dysregulate the gut–brain axis , helping explain why stress often aggravates conditions like irritable bowel syndrome (IBS) and other inflammatory gut disorders. How gut imbalance can feed anxiety and low mood When the gut microbiome is unbalanced (“dysbiosis”), evidence links this dysfunction to anxiety- and depressive-like behaviours, likely via immune activation, stress-system changes and altered signalling metabolites. [1,2] There’s also growing attention on gut integrity (“barrier function”). Stress and inflammation can increase gut permeability, allowing bacterial components to interact more strongly with the immune system—one pathway proposed in depression symptom risk. [3] How diet shapes mood through the gut–brain axis Diet is one of the most powerful modifiable influences on gut microbiota and inflammation—and therefore on gut–brain signalling. [1-8] Patterns linked with lower  anxiety (and better overall mental health) A large scoping review on diet and anxiety found that lower anxiety is associated with “healthy” dietary patterns (including Mediterranean/traditional-style patterns), typically emphasising vegetables, fruit, minimally processed foods, and limiting sugar and refined grains. [5] The same review mapped consistent associations between higher anxiety and diets high in sugar/refined carbohydrates and other “unhealthy” patterns. [5] Ultra-processed foods: A consistent red flag Other research reports that higher intake of ultra-processed foods correlates with poorer mental health functioning, while higher whole-food intake correlates with better mental health functioning; improvements in diet quality over time were associated with improved mental health. [2,4] The Mediterranean-style way of eating found to be beneficial Moving toward a nutrient-dense, Mediterranean-style pattern of eating has been found to improve depression outcomes—most famously the Australian SMILES trial , which involved structured dietitian support and showed larger mood improvements than a social-support control. [2] The nutrient story: Food supplies mood-building ingredients Your diet also supplies the building blocks for neurotransmitters and brain regulation, including tryptophan, B vitamins (B6, B12, folate), choline and amino acids, alongside omega-3 fats that support serotonergic and dopaminergic function. [1-8] Micronutrient adequacy also matters because nutrients can influence neurotransmitter activity, oxidative stress, inflammation and the stress system (HPA axis) that influence the depression burden. Where counselling fits (and why it’s not “optional”) If nutrition is the fuel  for the gut–brain axis, counselling  is often the steering wheel —because stress physiology directly influences gut inflammation and gut–brain signalling. [1,6,7] A holistic approach—integrating conventional care with nutrition, gut microbiome support and lifestyle strategies—may be more effective than focusing on one factor alone.   If you or someone you care about is experiencing severe distress, thoughts of self-harm, or feels unsafe, please seek urgent support immediately—call your local emergency number (000 in Australia), contact Lifeline on 13 11 14, or go to your nearest emergency department.   References: [1] Merino Del Portillo M, et al. Nutritional modulation of the gut-brain axis: A comprehensive review of dietary interventions in depression and anxiety management. Metabolites 2024 Oct 14;14(10):549. [2] Rucklidge JJ, et al. Nutrition provides the essential foundation for optimizing mental health. Evidence-Based Practice in Child and Adolescent Mental Health 2021;6(1):131-154. [3] Grajek M, et al. Nutrition and mental health: A review of current knowledge about the impact of diet on mental health. Front Nutr 2022;9:943998. [4] Gheonea TC, et al. Nutrition and mental well-being: Exploring connections and holistic approaches. J Clin Med 2023;12(22):7180. [5] Aucoin M, et al. Diet and anxiety: A scoping review. Nutrients 2021;13(12):4418.  [6] Rychescki GG, et al. Online cognitive-behavioral therapy-based nutritional intervention via instagram for overweight and obesity. Nutrients 2024;16(23):4045. [7] Muscaritoli M. The impact of nutrients on mental health and well-being: insights from the literature. Front Nutr 2021;8:656290. [8] Granero R. Role of nutrition and diet on healthy mental state. Nutrients 2022;14(4):750.

Foundational elements for a healthy brain In today's fast-paced world, where multitasking is more a necessity than a choice, maintaining cognitive health is crucial for our lives. Cognitive health encompasses our ability to think, learn and remember - essentially, it's the bedrock of our daily functioning and a vital component of our overall health and wellbeing. With the rise in Alzheimer's disease (AD) and cognitive decline in modern society, understanding and nurturing our cognitive health has never been more critical. Symptoms of cognitive decline include: Progressive, persistent and frequent memory loss or difficulties, especially of recent events Vagueness in everyday conversation Confusion Personality changes and emotional unpredictability Apathy and withdrawal Loss of ability to perform everyday tasks Apparent loss of enthusiasm for previously enjoyed activities Taking longer to do routine tasks Forgetting well-known people or places Inability to process questions and instructions Deterioration of social skills The alarming rise of cognitive decline Recent statistics paint a concerning picture: Alzheimer's disease and related forms of cognitive decline are on the rise, affecting millions globally. There are 250 people diagnosed everyday with dementia in Australia and it is the leading cause of death for women.[1,2] But why are these numbers soaring? Our daily lifestyle choices and environmental factors have a profound impact on our brain health. Sedentary lifestyle, poor diets and unchecked stress are just the tip of the iceberg. However, the silver lining is that 40% of dementia cases are associated with some easily modifiable risk factors[3] and positive changes in our lifestyle can significantly bolster our cognitive function. The basics for cognitive health and resilience Neuroplasticity, or brain plasticity, refers to the brain’s ability to change, at any age, for better or worse. This flexibility plays an important role in our brain development (or decline) and in shaping our distinct personalities. It is a process that involves structural and functional changes to the brain, whereby the brain reorganises and adapts to stimuli and external influences.[4] There are seven pillars that are crucial for promoting neuroplasticity and cognitive health – diet/nutrition, physical exercise, mental stimulation, sleep, stress management, detox and supplements. These foundations have been coined by Dr Dale Bredesen, internationally recognised expert in neurodegenerative diseases, author of The End of Alzheimer’s  and founder of the ReCODE Protocol ™, as the Bredesen 7. 1. Nourishment for the mind: Diet  and cognitive function A brain-healthy diet is rich in nutrients, emphasising plant-based foods, lean proteins and healthy fats, like those found in the Mediterranean and KetoFLEX 12/3 diets. Such diets, coupled with intermittent fasting, provide the brain with the necessary nutrients for optimal function, while also reducing inflammation and supporting metabolic health. 2. The role of physical exercise  in brain health Physical activity provides a powerhouse of cognitive benefits. Regular exercise, particularly a mix of aerobic, strength training and mind-body practices, can enhance blood flow to the brain, improve neurotransmitter function and stimulate the growth of new neural connections. 3. Mental stimulation : The key to longevity Challenging the brain through continuous learning and mental engagement fosters neuroplasticity, and can significantly enhance cognitive resilience and delay cognitive decline. Daily activities to support these processes should include: learning new skills or hobbies, participating in groups and building a supportive social network, listening to music, dancing, doing puzzles and crosswords or using brain training programs. The importance of social connections for mental wellbeing Human beings are inherently social creatures, and maintaining strong social connections can have a profound positive effect on cognitive health. Engaging in social activities, nurturing relationships and even pet ownership can provide mental stimulation and emotional support, contributing to a healthier brain. 4. Sleep : The unsung hero of cognitive health Sleep is not just rest for the body but also for the brain. It plays a critical role in memory consolidation, the removal of toxins (such as beta-amyloid) by the glymphatic system and overall cognitive maintenance. Ensuring 7-8 hours of quality sleep each night can dramatically improve cognitive function and health, and enhance focus, learning, memory formation and decision-making. 5. Managing stress  for cognitive wellbeing Chronic stress can have a detrimental effect on the brain, affecting cognition, concentration and decision making.[5] Incorporating stress management techniques, such as mindfulness, meditation, meditative movement practices like qigong, tai chi and yoga, breathing exercises, progressive muscle relaxation and gratitude, as powerful tools into daily routines can help mitigate the effects of stress, promoting a healthier, more resilient brain. 6. Detoxification  processes and cognitive function Reducing exposure to toxins and pollutants is essential for cognitive health. Simple steps like using water and air filters, choosing organic foods and supporting the body's natural detoxification processes (via the liver, kidneys and skin) can contribute significantly to maintaining cognitive function. 7. Supplements : An additional layer of support While a balanced diet and a healthy, happy lifestyle is the cornerstone of good health, as outlined in the first 6 foundations, certain supplements can provide additional support for better cognitive function. Omega-3 fatty acids, vitamin D, magnesium, curcumin and nootropics such as gingko and withania, tailored to individual needs and determined through specific assessments and testing, can enhance brain health and offer an extra layer of protection against cognitive decline. Embracing a holistic approach to cognitive health Cognitive decline (and AD) is not caused by a single event or just one risk factor; there are many inputs that affect the complex systems of our body and influence brain health and whether AD develops or progresses. And just like any risk factors: the more you eliminate, the lower your risk. Cognitive health is an integral part of a healthy and happy life (for you and your family) that requires a proactive, holistic approach. By integrating these 7 foundational strategies into your daily life, you can not only enhance your cognitive function but also significantly reduce the risk of cognitive decline. It's a journey worth embarking on, to ensure your cognitive faculties remain sharp and resilient, enabling enjoyment of a fulfilling, vibrant life. References: CSIRO 2021, https://www.csiro.au/en/research/health-medical/diseases/detecting-alzheimers-disease-risk   Dementia Australia 2023, https://www.dementia.org.au/about-dementia/dementia-facts-and-figures   Livingston G, et al. Dementia prevention, intervention, and care: 2020 report of the Lancet Commission. Lancet 2020;396:413-446. Pacific Neuroscience Institute 2024, https://www.pacificneuroscienceinstitute.org/blog/brain-health/neuroplasticity-and-healthy-aging-what-you-need-to-know/   McEwen BS. Neurobiological and systemic effects of chronic stress. Chronic Stress (Thousand Oaks) 2017;1:2470547017692328. *As published for the Australian Traditional-Medicine Society (ATMS) Natural Medicine Week 2024 on their website: article

Yes, you can include organic dark chocolate as part of your everyday diet and feel good about it - unprocessed and unsweetened dark cacao (50-90%) has been linked to numerous health benefits. Why cacao and not cocoa for your chocolate? Cacao is the raw, unprocessed version of cocoa. Dutch processing was created in the early 1800s to minimise bitterness and create a more mellow flavour in chocolate but, sadly, it also removed a lot of the goodness, losing 60-90% of the inherent antioxidants in cacao. In addition, non-organic cocoa (and non-organic chocolate) has also been intensively treated with pesticides and fumigation chemicals. In contrast, raw cacao is made by cold-pressing unroasted cacao beans ensuring that no nutrients are lost by heat treating. As a result, raw cacao maintains its high nutritional profile, making it a “superfood” loaded with minerals, vitamins and antioxidants. What does cacao contain? As one of the richest sources of polyphenols, unprocessed cacao is especially abundant in flavanols that have potent antioxidant and anti-inflammatory effects. The flavanols are thought to improve nitric oxide levels in the blood, which can enhance the function of your blood vessels and reduce blood pressure. Flavanols also support neuron production, brain function and improve blood flow to brain tissue, which may assist in preventing age-related brain degeneration. Cacao is rich in B group vitamins, known for helping cognitive function, energy levels and overall cellular health. It is a great source of magnesium , a very needed mineral in the body and one that is quite easily depleted. Magnesium is necessary for calcium absorption, energy metabolism, protein synthesis, neurotransmitter function, as well as strong teeth, bones and healthy muscles. Cacao can also exert positive effects on mood by reducing stress levels and improving calmness, contentment and overall psychological wellbeing. It contains tryptophan (our precursor to serotonin) and phenylethylamine (PEA), which can release endorphins, our feel-good, happy hormones! It’s also a well-known aphrodisiac, making cacao an all-round feel-good food. Cacao contains theobromine , kind of like caffeine but a little less intense. Those sensitive to caffeine may tolerate this better. Theobromine can help to support cognition and may also support sleep quality and cardiovascular health. 🍫 So enjoy your chocolate – the darker, the more bitter the better, with least amount of sugar. And remember, organic!🍫 References: https://www.intelligentliving.co/16-amazing-health-benefits-raw-cacao/ https://www.healthline.com/nutrition/cacao-vs-cocoa#uses

The connection between the oral and gut microbiomes and brain health In another article , we explored the fascinating area of research revealing how the microbes in our mouths and guts can influence our brains, moods and the risk of conditions like Alzheimer’s disease. This article highlights the most recent findings of this hugely important pathway: the oral-gut-brain axis and why you, and your brain, should care. What is the oral-gut-brain axis? The oral-gut-brain axis refers to the complex communication network between the mouth, the digestive tract and the brain. Research shows that the oral microbiome – the community of bacteria in the mouth – plays a crucial role in shaping gut microbial diversity and influencing cognitive health. In other words, it’s not just “ what you eat ”, it’s also “ what your microbes metabolise and message” . Latest research on the oral-gut-brain connection 🔬 In a 2025 study, exploring how oral microbes can modulate gut microbiota and influence brain function, researchers found that imbalances in oral bacteria – often driven by poor oral hygiene, diet and/or inflammation – could lead to downstream gut dysbiosis, immune activation and neuroinflammation. This, in turn, may contribute to cognitive decline and neurodegenerative changes.[1] 🧠 Another 2025 study showed that microbial diversity and fitness in both the gut and oral microbiomes are linked to Alzheimer’s risk. Reduced diversity was associated with increased inflammation and disrupted gut-brain communication, especially during critical windows of cognitive development and ageing.[2] 🥗 A third 2025 study examined how the Mediterranean diet supports a healthier oral-gut-brain axis. Rich in polyphenols, prebiotic fibres and omega-3s, this way of eating was shown to nurture beneficial bacteria that produce anti-inflammatory compounds, helping to reduce amyloid plaque formation and protect brain function.[3] Why microbiome matters for memory These findings suggest that supporting your oral and gut microbiome may be just as important for your mind as it is for your digestion. Chronic gum disease, constipation, poor diet or excessive sugar intake may all disrupt this axis and compromise brain health over time. This evidence highlights the therapeutic potential of prebiotics, probiotics, compounds like omega-3 fatty acids and polyphenols, dietary interventions and intermittent fasting in restoring microbial balance, reducing inflammation and minimising neurodegenerative risks.[1-3] Tips to support your oral-gut-brain axis 🪥 Brush and floss daily 🥦 Eat a diverse, fibre-rich diet with plenty of prebiotics (onions, garlic, leeks) 🥜 Include healthy fats and plant polyphenols (olive oil, nuts, herbs, berries) 🧘‍♀️ Minimise chronic stress – it alters gut motility and microbial balance 🚶 Move daily – physical activity enhances gut-brain communication Brain health starts well before symptoms appear – and often well below the neck. References: [1] Adil NA, et al. The oral-gut microbiome-brain axis in cognition. Microorganisms 2025;13(4):814, https://pubmed.ncbi.nlm.nih.gov/40284650/ [2] Jamerlan AM, et al. Microbial diversity and fitness in the gut-brain axis: influences on developmental risk for Alzheimer's disease. Gut Microbes 2025;17(1):2486518, https://pubmed.ncbi.nlm.nih.gov/40207973/ [3] Mafe AN, Büsselberg D. Could a Mediterranean diet modulate Alzheimer's disease progression? The role of gut microbiota and metabolite signatures in neurodegeneration. Foods 2025;14(9):1559, https://pubmed.ncbi.nlm.nih.gov/40361641/

Activities like chess are great for brain health Did you know?... Brains produce new neurons in response to social and mental stimuli throughout our lives. This means it is never too late to grow, heal and adapt our brains for better health by stimulating and exercising it! Brains are muscles that need a workout too. Here’s 5 easy ways to give your brain a “workout” every day: Socialise Those with a strong support system and social connections are 46% less likely to develop dementia. And social media does not count! What a great excuse to go for coffee or a walk with a friend – it’s all for your health! Learn Never stop learning new things. Exposure to education and new information makes the brain more resilient to ageing changes. Take up learning a language or enrol in an interesting course where you can learn a new skill. Dance Any physical or cognitive activity is good for brain health, but choreographed dancing, and learning a routine, provides the greatest risk reduction (76%) for dementia. Puzzles Troubleshooting games, sudoku, crosswords, jigsaw puzzles and brain training apps that get you thinking exercise and stimulate your brain. All you need is 90 minutes a week – that’s less than 15 minutes a day! Now we all can fit that in, surely. Music Those who acquire musical knowledge as an adult have improved processing speed and verbal processing, and less likely (35%) to develop dementia. Music also stimulates deep neural connections and activates regions of the brain, awakening feelings and memories and physical changes for neuron protection. So bang out, and get singing in the car or the shower, a few of your favourite tunes as a super easy way to improve brain health.

How many steps does it take to fend off cognitive decline? And how many steps do you take each day? Studies show as few as 3500-6999 steps per day is associated with a lower cognitive decline rate after 2 years.[ 1 ] Taking ≥7500 steps per day provides better attention span, reaction time and motor speed.[ 2 ] Ways to get your steps up for brain health: 👟Walk and talk with a friend 🧑🏽‍🤝‍🧑 Catchup on the gossip, share memories, have a debate about a controversial topic… Whatever the conversation, you’ll be upping the steps without any effort! 👟Walk in nature🌳🌻 Better than the boring treadmill, get out and look at your surroundings (rain, hail or shine), interact with people and nature . 👟Incidental exercise🪜🧹🚶🏼‍♀️ Just move! Sitting is the new smoking for health, so any and all movement throughout the day is beneficial and adds to your total steps. Take the stairs, instead of the lift Walk to the shops for your bread, instead of driving Standup at your computer desk Clean the house and do the gardening 👟Mix it up🎾🚣🏼‍♀️💃🏼🏊🏼‍♀️ Variety is the spice of life and will keep you from getting bored, as well using a lot of different muscles! Try: swimming, bike riding, jumping rope, kayaking, golfing, skiing, choreographed dancing, roller skating… There is an activity for everyone, for every weather, for every day! How many steps?[ 3 ] Activity Step count ​Half hour walking the dog 3660 Half hour spin class 6000 Half hour jog 6960 Half hour on the trampoline 3030 Half hour doing laps in the pool 5430 Cleaning the house 2850 An hour of yoga 4200 🎗️ Remember, you need only 7500 steps a day to get better attention span, reaction time and motor speed for your brain health! References: Chen ST, et al. Accelerometer-measured daily steps and subjective cognitive ability in older adults: A two-year follow-up study. Experimental Gerontology 2020;133:110874, https://www.sciencedirect.com/science/article/abs/pii/S0531556519308228?via%3Dihub Chen LJ, et al. Associations between daily steps and cognitive function among inpatients with schizophrenia. BMC Psychiatry 2022;22(1):87, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8815184/ https://getfit.mit.edu/sites/default/files/resource/Convert_activities_to_steps.pdf

🍩🧁🍬Sugar - We crave it, we tend to eat lots of it, but what is it doing our health? Although the brain needs glucose, too much of this energy source has been linked to the ageing of cells, and memory and cognitive deficiencies. How is sugar affecting your mental performance? Lack of focus You’re likely familiar with the boost felt after consuming something sugary, as well as the crash that occurs about 20 minutes after, leaving us feeling unfocused and easily distracted. Mood crash As well as a momentary boost in alertness, sugar can also give us an emotional high that is also short-lived, giving way to sluggishness, irritability and disinterest, and all because of dopamine. Sugar messes with this neurotransmitter, which controls the reward and pleasure centres of our brain, and knocks it off kilter. Memory impairment As well as affecting our cognitive performance, high blood glucose levels can affect the brain's functional connectivity and brain matter, and can cause the brain to atrophy or shrink. It can lead to small-vessel disease, which restricts blood flow in the brain, causing cognitive difficulties and, if severe enough, may spur the development of vascular dementia and Alzheimer’s disease. Personality changes Our bodies utilise key nutrients to keep our emotions in check, in particular B vitamins and chromium. Unfortunately, high sugar levels can block these naturally-balancing substances and lead to uncharacteristic outbursts of irritability and aggression. Addiction Sugary foods stimulate the same areas of the brain as do drugs of abuse. Sugar makes our dopamine levels rise, which in-turn makes us want to consume even more, and as energy and mood levels spike and fall, you may crave even more sugar-high foods to help lift you again. And so the cycle continues. Sugar sources in our diets Sugar-sweetened drinks including soft drinks, cordials, vitamin waters, fruit drinks, energy and sports drinks, are the biggest contributor of added sugars in the Australian diet. There are many foods such as fruit and dairy products that contain significant amounts of sugar but are also a good source of nutrients such as vitamins, minerals and fibre. It is the added sugars found in foods such as soft drinks, cakes, biscuits and confectionary that should be avoided. These foods lack the vitamins, minerals and fibre of foods naturally high in sugar. Although both glucose and fructose are types of sugar, fructose doesn't stimulate the pancreas to release insulin the way glucose does, and it doesn't cause ghrelin levels to drop or leptin levels to rise, so your body doesn't know when it's had enough. Without those internal controls, you're liable to gain weight. Finally, fructose may also reduce your enjoyment of food. Dopamine, a neurotransmitter, signals pleasure and studies show that if you eat too much fructose you damp-down your dopamine receptors so that it takes more and more fructose to feel pleasure. That's how sugar can easily become an addiction, which is why it's so hard to give up. For this reason, sugar can cause people to lose control over their consumption. The Australian Dietary Guidelines recommend limiting the intake of foods that have added sugars such as jams, confectionery, biscuits, cakes, ice cream and syrups, as well as drinks such as soft drinks, energy drinks, cordials, fruit drinks, flavoured waters or sports drinks. How much sugar is too much? Can you eat a little bit of sugar each day without harm, or should you avoid it as much as possible? Guidelines indicate women should consume no more than 100 calories (6 teaspoons/25g), men no more than 150 calories (9 teaspoons/37.5g) and children aged 4-8 should consume no more than 130-170 calories (3-4 teaspoons/12.5-17g) of added sugar a day. Sugar (or glucose) is a form of carbohydrate and provides our body with kilojoules (energy). It is a naturally occurring substance in many foods such as fruit, honey, vegetables, legumes and milk and is also added to many processed foods to improve taste and texture. Sugar is added to processed foods to sweeten them (and get us to eat them), and is also used to extend shelf-life by slowing the growth of bacteria. This is where most peoples’ intake occurs! Foods high in added sugar often have minimal nutritional value. Sugar gives a burst of energy that our bodies can use quickly, but the effects of sugar fade fast and can leave us craving more to provide another burst of energy. If you consume more sugar than you burn up in physical activity your body converts it to fat, which can lead to weight gain, type 2 diabetes and heart disease. Not to mention the immediate effects of sugar on your behaviour, mood and brain! So eat less processed sugary foods and eat more fresh fruits and vegetables! 🍅🍆🥕🫑🍠🍇🍎🍋🍌🍐 Do you know how much sugar you’re eating every day? Food Sugar content Chocolate milkshake 178mL 62g (15 teaspoons) Raisins 1/2 cup 43g (10 teaspoons) 10 Gummy worms 43g (10 teaspoons) Fruited yogurt 237mL 43g (10 teaspoons) Coke or Sprite 356mL 33g (8 teaspoons) Orange juice (unsweetened) 250mL 20g (5 teaspoons) 1 double cheeseburger 9g (2 teaspoons) 1 plain doughnut 8g (2 teaspoons) Added vs natural sugars – there’s a big difference Do you know what you’re eating? Sugar masquerades under many different names, so check your food labels – sugar, glucose, fructose, sucrose, high fructose corn syrup (HFCS), dehydrated cane juice, dextrose, syrup, cane sugar, raw sugar, brown sugar, corn syrup, honey, malt syrup, molasses, agave nectar, barley malt and caramel. These are all different ways of saying “ SUGAR ”! Sneaky isn’t it?! And the higher up the ingredient list it appears, the larger the quantity of it in the product. Tips to reduce the amount of added sugar in your diet: 💧Make water the drink of choice and avoid sugar-sweetened drinks. 🍉Choose foods naturally high in sugar if you need a sugar hit, rather than food with added sugars, such as fruit. 👩🏼‍🍳Instead of using sugar in recipes, you can try things like cinnamon, nutmeg, almond extract, vanilla, ginger or lemon. 🍓Ensure your fridge is full of fresh fruit and vegetables to encourage these foods as snacks instead of biscuits, cakes or confectionery. 📰Use the nutrition information panel and ingredients list on packaged foods to choose those lower in added sugar. References: https://www.benenden.co.uk/be-healthy/nutrition/seven-ways-sugar-is-affecting-your-mental-performance/ https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain#:~:text=High%20blood%20glucose%20levels%20can,brain%20to%20atrophy%20or%20shrink https://healthy-kids.com.au/food-nutrition/position-statements/added-sugar-in-food/ https://www.familyeducation.com/life/sugar/are-we-too-sweet-our-kids-addiction-sugar https://authoritynutrition.com/how-much-sugar-per-day/ http://www.prevention.com/food/healthy-eating-tips/the-sugar-content-in-20-common-foods

Did you know?... Most Australians, including children, eat way more salt than we need. 🧂The average adult consumes 1.6 teaspoons (9g) of salt per day but only needs around 1g, with children requiring even less. 🧂Eating salty foods in childhood can produce high blood pressure that progressively worsens with age. 🧂Some salt (sodium) in our diets is essential for good health, but the amount we actually need is very small and can be obtained from our fresh vegetables rather than table salt (sodium chloride). 🧂The sodium in salt is an essential mineral for controlling water levels in the body. It is also needed for nerve and muscle function. However, too much salt can contribute to high blood pressure. The biggest contributors to salt intake in diets are: Bread Breakfast cereals Canned and packaged foods Processed meats Crackers and chips Flavoured popcorn Bottled sauces Instant noodles Many take-away foods Where should we get our sodium from? Chicken and meat Vegetables - artichokes, beetroot, broccoli, carrots, turnips, beet greens, celery, chard, sweet potatoes, spinach, kale, cabbage, capsicum, cucumber and collard Seaweed – nori, wakame, arame, kelp, sushi Legumes – chickpeas, lentils So eat less processed foods and eat more fresh vegetables! 🍅🍆🥕🫑🍠🍇🍎🍋🍌🍐 References: http://healthy-kids.com.au/food-nutrition/nutrients-in-food/sodiumsalt/ Koch MU. Laugh with health. Revised edition, 1993.

Getting any vitamin D on these winter rainy days? ☀️Where is our sunshine? Where is our vitamin D? With very little sunshine, and lots of rain, 🌦️ during winter, you may be wishing winter was over before it has barely begun. With the increased darkness and lack of sunshine comes less vitamin D production by our bodies. Vitamin D is vital for muscle function and strength, bone, skeletal and teeth growth, maintenance and repair, and health of the immune, thyroid and nervous systems. The best way to obtain vitamin D is via exposure to sunshine. It is produced by the action of sunlight with the oily substance in the skin, ergosterol. So how can we get more of it when the sun is not shining? 🐟We can also get vitamin D from halibut fish oil, cod liver oil, sardines, tuna, butter, sunflower seeds, eggs and, particularly if tested to be deficient, supplements. 🌞And when the sun is shining, get those bodies out in it and exposed, unprotected, for 10-15 minutes (more for darker skins) at 10am or 3pm every day.

Having difficulty feeding your hungry, hungry teenagers? They are hormonal, generally tired and often dealing with skin issues. 🍬If you add sugar and 🍔🍟junk food to the equation, we’re likely have a very moody person on our hands! But there are ways we can them with the food we feed our growing kids, helping them develop into healthy and happy adults, with healthy eating tips for teens. Here’s top 5 nutrients teenagers need more of, and the foods they'll most likely eat that contain them… 🎇 Zinc for teens Needed for hormone production, mood regulation, reproductive health (particularly sperm), digestion, immune support, skin health and wound healing such acne. Found in : meat, fish, seafood, eggs, pepitas, almonds, raspberries, mushrooms, garlic, broccoli, baked beans 🎇 Vitamin C for teens Known mainly for importance in a healthy immune system, also important for collagen production and skin health. Vitamin C's anti-inflammatory properties help reduce the redness and swelling that comes with acne, particularly if used topically. Found in : red capsicum, strawberries, kiwi fruit, tomatoes, cruciferous vegetables (broccoli, cabbage, cauliflower) 🎇 Vitamin D for teens During puberty, skeletal mass doubles. Vitamin D helps the body absorb calcium and phosphorous from the foods we eat, and together build healthy bones. Research shows vitamin D plays a role in regulating mood. Found in : sunshine (so get them outside every day!), salmon, tuna, sardines, eggs 🎇 B vitamins for teens Important for supporting the nervous system and the stress response, the B group vitamins are a must for our teens. The teenage years can be filled with angst, as adolescents move into adulthood, and the stress load for them is right up there! Found in : salmon, cooked spinach, eggs, beef, chicken, turkey, pork, edamame, kidney beans, sunflower seeds 🎇 Essential fatty acids for teens Such as omega-3s, these are sooooo important for the brain and mood! And regulating hormones. Found in : salmon, sardines, flaxseed oil, chia seeds, walnuts The hardest part will be convincing them they need to eat these foods over the junk. But once they do, their minds and bodies will feel the difference!

In the short-term, our response to stressors (physical and environmental) protects us from harm and can be positive, especially when there is a resolution to the stress. Whereas chronic, un-resolved or severe stress is detrimental to our health and can lead to: sleep disorders, high BP, cardiovascular disease, obesity, brain changes and decreased cognition. It can be difficult to choose our response to some stressors because we may be wired and heavily influenced from very early or traumatic experiences. This increases the risk of depression, substance abuse, obesity and sleep issues and, therefore, chronic conditions which can impact premature ageing of the brain. Stress and cognition Stress also causes us to not think clearly and impacts our memory and ability to recall details, all of which can affect our daily work and family life. Our negative past experiences and life events may subconsciously affect our health and wellbeing in the present moment and increase our worries about the future. Managing stress and practising being in the moment are important habits to make part of our everyday life, to improve cognition and decrease risk to many chronic health conditions. ❤️‍🩹Make time for self-care , you and your health are important 🤝Don’t over schedule yourself, take your time to be present and live in your experiences ✔️No multi-tasking, just do one thing at a time so you can do it well 📃Use lists , helping to plan and unclutter your brain 🤳🏼 Unplug from technology, social media can be all-consuming 🌳 Exercise every day, especially outside in nature 💤Get adequate sleep , so your brain and body can rest, repair and recoup 🆘Reach out for help when you need it ☮️Find your peace

You might not need any convincing, but frequent dark chocolate consumption is significantly associated improved memory and, interestingly, enhancement of cognitive function still occurs three weeks after eating. [ 1 ] Let’s look at the research for justifying your intake! Dark chocolate may be helpful for aged people to improve or recover their neurovascular connectivity, and its long-term cognitive protection could particularly affect populations at risk or with early cognitive decline. Recent 2020 and 2022 studies reported the main improvements in processing speed, executive function and working memory were observed when consuming cocoa drinks containing 500-900 mg of flavanols. [ 2 , 3 ] Cacao contains antioxidant molecules, mainly flavonoids, most abundantly found in the form of epicatechin. These substances display several beneficial actions on the brain, crossing the blood-brain-barrier, inducing widespread stimulation of brain perfusion, and provoking angiogenesis, neurogenesis and changes in neuron morphology, mainly in regions involved in learning and memory. [ 4 ] Cacao seems to affect, directly or indirectly, signal pathways involved in neuronal death and neuroprotection, supporting the possibility of its use as preventive agent for neurodegenerative diseases, such as Alzheimer’s, suggesting that the regular dietary inclusion could be one dietary element for maintaining and improving brain health. [ 5 ] Both animal and human studies suggest a potential neuroprotective action of long-term consumption cacao, containing alkaloid theobromine, via a reduction of amyloid pathology (amyloid-beta), which is commonly observed in Alzheimer's disease patients' brains. [ 6 ] References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893800/ (2019) 2. https://pubmed.ncbi.nlm.nih.gov/35883844/ (2022) 3. https://pubmed.ncbi.nlm.nih.gov/31933112/ (2020) 4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575938/ (2013) 5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4170833/ (2013) 6. https://pubmed.ncbi.nlm.nih.gov/30706099/ (2019)