Skip Breakfast or Not?

People looking to lose weight are often advised not to skip breakfast. The problem with studies on eating habits is that they ask people about their eating patterns and then base their results on that. For example, the talk to people who don't eat breakfast then make them eat breakfast, and get those who do eat breakfast to stop, and then take their evidence from these studies.

However, the problem with making non-breakfast eaters eat breakfast is that it makees them want to eat more during the day, and so they actually put on weight. So if you don't like eating breakfast, just don't eat it.

Michael Mosley in the Radio Times, October 2013

Aspirin and Health

On the Plus side
Aspirin is great at preventing heart attacks, especially if you've already had one. And a 2012 study suggested that there's a 37% reduction in cancer risk, particularly colon and prostate cancer, for those who take a therpeutic low dose of aspirin (anything from 1/4 of a 300g tablet to a shole one) once a day over a period of five years.

On the Minus side

• A side effect of taking aspirin is that it may make your stomach bleed. This internal bleeding can be catastrophic.
• As people are self-medicating, they often take too much.
• No-one can quantify the risks.

Your decision for or against taking aspirin will depend on medical advice, your risk factors for either heart attack or cancers and whether you are more afraid of these conditions or the risk of internal bleeding.

Michael Mosley in the Radio Times, October 2013

Alcohol Intake

Wine
There is no evidence to support drinking wine for medicinal purposes. Anything more than a quarter of a glass is drunk for pleasure rather than health reasons. The level of resveratol in red wine is so tiny there is really no health benefit of red over white wine, or wine in general at all.

Vitamin D

Vitamin D plays an important part in maintaining health in the following ways:

• Calcium absorbtion and forming strong bones
• Joint, heart and brain health
• Immune system
• Appears to reduce risk of developing type 2 diabetes and some types of cancer

It is formed by the action of UVB rays from the sun on the skin when the UV index is greater than 3, so exposure to the sun is an easy way to keep levels up. However, the required UV index levels are only reached in the UK in the spring and summer, so supplements may be needed in autumn and winter. Vitamin D is found in small amounts in some foods.

• Oily fish, fish liver oils, animal liver.
• Fortified margerine, eggs, butter and fortified milk.
• Avocado is a good source, and  can be used in salads, sandwiches and mashed on toast.
• Mushrooms are able to make vitamin D when exposed to sunlight; leave them in good sunlight for 15 minutes, gill side upwards to expose the greatest surface area. Flat mushrooms can make more vitamin D than button mushrooms. 

Supplements

• Supplements of vitamin D3 are more effective in maintaining blood vitamin D levels than vitamin D2.
• The EU recommended daily allowance if 5mcg (200 IU) per day; however a daily intake of 25mcg (1000 IU) is usually recommended during winter months.
• Vitamin D supplements are best taken with fatty foods (e.g. milk or yoghurt) for more effective absorption as it is a fat soluble vitamin.
• Excess can lead to side effects associated with high calcium levels, such as demineralisation of bone, kidney stones, headache and weakness.

From Healthspan magazine Lifespan, winter 2013 issue and Trust Me, I'm a Doctor, BBC2 February 2017.

Fluid Intake

It is often said that we should drink two litres (nearly four pints) of water a day but there is no scientific study to support this. (Your actual fluid intake includes all drinks and most foods contain some water.)

You need to monitor your urine. If it is dark in colour, then you are not taking in enough liquids. If it is straw coloured, all is fine.

Michael Mosley in Radio Times, October 2013