OH! Magazine - Australian Version July 2015

DR JOANNA SCIENCE SAYS... www.drjoanna.com.au ( Nutrition ) Dr Joanna summarises key nutrition findings from around the globe. cience and the science of nutrition are forever changing. I try to keep well informed of all the studies that are regularly being published all over the world – it’s a lot of reading! Often I read studies that have useful, takeaway advice that can be used immediately. Here’s a quick round-up of studies that I think are interesting and useful; and hopefully you’ll learn something that you can put in place today. S 1. What you eat dramatically affects your risk of colon cancer Colon cancer is the fourth most common cause of death worldwide. The rate of colon cancer is much higher in the western world than in Africa or the Far East. To investigate the role of diet and gut bacteria, a team of scientists asked 20 African American volunteers to swap diets with a group of 20 participants from rural South Africa. The volunteers had a colonoscopy before and after the tightly controlled two-week diet swap. At the start of the study, half of the Americans had polyps that may progress to cancer, while none of the Africans had these abnormalities. After just two weeks the American group had significantly less inflammation as well as reduced biomarkers of cancer risk, while in the African group, cancer risk dramatically increased. According to the researchers, the study suggests that people can substantially lower their risk of colon cancer by eating more fibre. Researchers found an increase in the production of butyrate, a byproduct of fibre fermentation by the gut microbiota that has important anti-cancer effects. Put it into practice: Good quality, high fibre foods such as vegies (cruciferous vegies like broccoli, cauliflower, cabbage and Brussels sprouts are especially good for gut health), fresh fruit, nuts and seeds, legumes and whole grains, should be part of your everyday diet. For further information on how fibre makes a difference to your health in many ways, watch this four minute video. 2. Pesticides may affect sperm quality A recent study from Harvard University found that eating foods with a high residue of pesticides might affect sperm quality in men. The study found that men who ate the most (1.5 servings per day) of fruits and vegetables such as strawberries, spinach and capsicums that contain a high residue of pesticides, had a 49 per cent lower sperm count and 32 per cent lower percentage of normal sperm than those who ate produce with lower pesticide residue levels. However, quitting fruit and veg isn’t the answer. The study also found that men who ate the most fruits and vegetables with low to moderate levels of pesticide residue had a higher percentage of normal sperm versus those who ate less fruit and vegetables. Put it into practice: If you and your partner are trying to get pregnant, you may want to purchase organically grown produce or avoid produce known to have higher levels of pesticide residue. 3. Another reason to eat fish Women who eat fish twice a week will cut their risk of age related hearing loss. The findings come from the Nurses’ Health Study, which includes more than 100,000 nurses who were asked to fill out detailed questionnaires regarding their diet and lifestyle. The study’s author says that blood flow to the inner ear needs to be very well regulated and that higher fish consumption could help maintain this cochlear blood flow and protect against hearing loss. Put it into practice: There is nothing bad about adding fish to your diet. Fish benefits heart health, brain and now hearing. I encourage fish eating regularly – at least three times a week. And remember, tinned fish counts! 4. Obesity causes more cancer each year We’ve known for a while that obesity is bad for us in more ways than one. But a new study has found around 12,000 cancers are caused each year by people being overweight. The study involved data from five million UK adults and found that excess weight is linked to ten different cancers including cervical, breast and leukaemia. However the strongest link was with cancer of the womb, where excess weight was responsible for 41 per cent of cases. As for cancer of the gallbladder, kidney, liver and colon, excess weight was responsible for 10 per cent or more of these cancers. Put it into practice: Keeping your weight down is essential for long term health. Not only does maintaining a healthy weight help your heart health, but also lowers your risk of many cancers. Eating whole, minimally processed foods in the right balance, as well as balancing your lifestyle is key. Join Dr Joanna’s crowdfunding campaign to investigate the nutritional value of pink Himalayan salt. Find out more by clicking here. ( OH! MAGAZINE ) JULY 2015 13

OH! Magazine - Australian Version July 2015 | Page 13