I first found a version of this ancient Sanskrit poem in The Singing Life: The Story of a Family in the Shadow of Cancer by Elizabeth Bryan (Vermillion, 2008). While the original Sanskrit poem has not been found, I discovered variant English translations on the Internet, and used these to make my favourite version.
Look Well to This Day
Look well to this day:
For it is life, the very life of life.
In its brief course
Lie all the realities and truths of existence.
The joy of growth,
The glory of action
The splendour of beauty
Are but experiences of time.
For yesterday is but a dream
And tomorrow is only a vision;
And today well-lived, makes
Yesterday a dream of happiness
And every tomorrow a vision of hope.
Look well therefore to this day.
Kalidasa ( an Indian Sanskrit playwright and poet active during the 4th-5th Century AD. His work was based on Hindu philosophy.)
Friday, 29 April 2016
Monday, 25 April 2016
Artificial Sweeteners
Sweeteners
such as saccharin, sucralose, aspartame and stevia are found in most
low-sugar or ‘diet’ products, as well as many ‘normal sugar’ foods and
drinks, so we ma eat them without knowing it.
A small study (2014) showed that artificial sweeteners disrupted the gut bacteria of mice, and that saccharin did the same for 4 out of the 7 people tested, as well as making their blood sugar levels less healthy. Many studies show that people using more artificial sweeteners tend to have a higher BMI and waist circumference.
A small study (2014) showed that artificial sweeteners disrupted the gut bacteria of mice, and that saccharin did the same for 4 out of the 7 people tested, as well as making their blood sugar levels less healthy. Many studies show that people using more artificial sweeteners tend to have a higher BMI and waist circumference.
For the Trust Me, I'm a Doctor programme, 15 volunteers, who did not normally take artificial
sweeteners, all had their blood sugar levels measured (having
fasted for 12 hours), and then were split into two groups. For 7 days, one group
took the daily safe level of saccharin, and the other
group the daily safe level of stevia. Each also gave a stool sample, for gut bacteria analysis.
When retested at the end of the week, the blood sugar levels of the volunteers taking stevia had not changed significantly but 4 of those who had taken saccharin had significantly higher blood sugar levels, which is bad for health, and indicates that saccharin, in a large proportion of people, is doing the opposite of what it promises. The gut bacteria tests showed that those who reacted to saccharin all had a similar bacterial composition to start with, and that they all changed in a similar way. Those who didn’t respond to the saccharin showed much less of a change. Those taking stevia did have a bacterial change, but it was in the opposite direction from those who had a bad response to saccharin.
When retested at the end of the week, the blood sugar levels of the volunteers taking stevia had not changed significantly but 4 of those who had taken saccharin had significantly higher blood sugar levels, which is bad for health, and indicates that saccharin, in a large proportion of people, is doing the opposite of what it promises. The gut bacteria tests showed that those who reacted to saccharin all had a similar bacterial composition to start with, and that they all changed in a similar way. Those who didn’t respond to the saccharin showed much less of a change. Those taking stevia did have a bacterial change, but it was in the opposite direction from those who had a bad response to saccharin.
While the BBC2 study, and the one that preceded it, were both on small numbers of
people, the consistent results – alongside results found previously
in mice – suggest that saccharin is bad for some people,
but no evidence that stevia is. As there is no easy way to find out if you are someone with the specific gut bacteria
composition that saccharin affects, it is best to avoid it. The evidence in mice is that aspartame and sucralose may have
a similar effect. The only results for stevia are from the BBC2 study and do
not show a negative effect, so stevia seems to be the best sugar alternative. On packaging it is sometimes called ‘steviol
glycosides’, which are the sweet-tasting compounds in the Stevia plant
Friday, 22 April 2016
Finding a New Happy Ending
Sometimes in our lives we made a bad judgement, or took a wrong turning in life. Rather than continually regretting the past, try writing it out to change your perspective.
If you are confused about something, writing down your thoughts can process your emotions and make sense of them.
Research shows that writing our life stories and editing them can dramatically increase our happiness, as it changes the way we see ourselves.
Write about a difficult relationship or issue in your life for as long as you feel comfortable. Then write about it again - but from the other person's perspective. This makes you feel more empathy and gentler towards the other person and yourself.
Another technique is to write for 10 minutes about a challenge in your life - perhaps something that seems out of control, like being made redundant. After you've expressed your negative feelings, note down what you have learnt from the experience - like resilience. Then write down how it could have a positive impact on the future; perhaps you've always wanted to set up your own business. This shift in perspective allows you to draw on positive emotions while handling life's challenges.
Caroline Macrory (who runs expressive writing workshops Write as Rain) in Good Housekeeping, August 2015.
If you are confused about something, writing down your thoughts can process your emotions and make sense of them.
Research shows that writing our life stories and editing them can dramatically increase our happiness, as it changes the way we see ourselves.
Write about a difficult relationship or issue in your life for as long as you feel comfortable. Then write about it again - but from the other person's perspective. This makes you feel more empathy and gentler towards the other person and yourself.
Another technique is to write for 10 minutes about a challenge in your life - perhaps something that seems out of control, like being made redundant. After you've expressed your negative feelings, note down what you have learnt from the experience - like resilience. Then write down how it could have a positive impact on the future; perhaps you've always wanted to set up your own business. This shift in perspective allows you to draw on positive emotions while handling life's challenges.
Caroline Macrory (who runs expressive writing workshops Write as Rain) in Good Housekeeping, August 2015.
Monday, 18 April 2016
Vitamin D and Fitness
A small study of 26 healthy men and women monitored their ability to cycle and the distance cycled within a set time-frame, before and after taking a vitamin supplement.
After just two weeks, those upping their vitamin D intake by a minimum of 50mcg were able to cycle a third further than at the beginning of the study (four miles in 20 minutes rather than three miles). Cyclists taking vitamin D also found it easier to cycle than those who hadn't.
It is widely thought that vitamin D reduces the amount of 'stress hormone' cortisol within the body. Cortisol is linked with high blood pressure, in turn increasing the risk of cardiovascular problems.
Natural sources of vitamin D are oily fish and eggs, though in limited quantities. 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.
Our main source of vitamin D is sunlight, but in the UK in the winter months sunlight levels are low. It may be useful to take a vitamin D supplement from September to April.
Item in Lifespan Breaking News, Winter 2015
After just two weeks, those upping their vitamin D intake by a minimum of 50mcg were able to cycle a third further than at the beginning of the study (four miles in 20 minutes rather than three miles). Cyclists taking vitamin D also found it easier to cycle than those who hadn't.
It is widely thought that vitamin D reduces the amount of 'stress hormone' cortisol within the body. Cortisol is linked with high blood pressure, in turn increasing the risk of cardiovascular problems.
Natural sources of vitamin D are oily fish and eggs, though in limited quantities. 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.
Our main source of vitamin D is sunlight, but in the UK in the winter months sunlight levels are low. It may be useful to take a vitamin D supplement from September to April.
Item in Lifespan Breaking News, Winter 2015
Friday, 15 April 2016
The Role of Gut Bacteria in Response to Food
While some people seem to be able to eat what they want, others struggle with their weight, no
matter what diet they try. A new study the Weizmann Institute in Rehovot, Israel, led by Prof Eran Segal and
Dr Eran Elinav is looking at the role of gut bacteria.
Nearly 1000 people filled in detailed health and medical data before taking part in a week-long study of how their blood sugar
levels reacted to different foods. During the week, their blood
sugar levels were measured constantly by a glucometer placed under the
skin, their sleep and activity levels monitored by a wrist-band, and
they were given an app to record their mood, feelings, sleep and exercise
regimes and what they ate. Throughout the week, their meals were
planned: some are standard foods that everyone tries, while others they can choose, but they had to weigh it all
accurately, and record it in precise detail. Each person in the
study has also given a stool (poo) sample. From this, the researchers
analyse the gut bacteria living inside each person. Our gut bacteria
are unique to us – it is almost like a ‘fingerprint’ of a person – but,
crucially, they can change.
The researchers at the Institute have found several startling things during their study:
Firstly, every person reacts differently to specific foods. This contradicts the theory that some foods give everyone a sudden blood sugar ‘spike’ while other foods give less of a spike - the high GI or low GI rating - but up till now these foods have only been tested on a standard group of 12 people.
The researchers at the Institute have found several startling things during their study:
Firstly, every person reacts differently to specific foods. This contradicts the theory that some foods give everyone a sudden blood sugar ‘spike’ while other foods give less of a spike - the high GI or low GI rating - but up till now these foods have only been tested on a standard group of 12 people.
Secondly, the huge amounts of data mean the team could make firm links between a person’s individual response to food, and to
the gut bacteria that they have. They have developed a computer
algorithm that can take a person’s individual gut bacteria
composition, and from it, predict how their blood sugar levels will
react to a whole range of foods.
Thirdly, in a small study 25 people had a ‘good’ and ‘bad’ diet predicted for each of them by the algorithm. They ate only the ‘good’ for one week and then the ‘bad’ for another – without knowing which was which. Their blood sugar reacted as predicted to the different foods, but there were also changes in their gut bacteria over just the week. The changes seen in the 'good' food week appeared to be beneficial. So we may be able to personalise our diets for health and and may be able to change our responses to food.
Dr Saleyha Ahsan of Trust Me, I'm a Doctor took part in the study. Foods that were found to be good for Saleyha’s blood sugar levels included: avocado, croissant, yoghurt & granola, banana & walnuts, omelette, chocolate, ice cream & cola. Foods that were found to be bad for Saleyha’s blood sugar levels included: grapes, cereal with milk, pizza, pasta, tomato soup, chicken sandwich (on wholemeal bread), orange juice and sushi. These are very individual to Saleyha.
Another volunteer of the same age and sex, eating the same meals alongside Saleyha for the week had the opposite blood sugar reaction to pizza, pasta, banana & nuts, yoghurt & granola and croissant. They also responded in the opposite way to white bread, and white bread with butter.
Saleyha then spent two weeks of eating only the foods identified as ‘good’ and avoiding the ‘bad’. In just this short time, her gut bacteria changed – and some of those changes were associated with a more ‘beneficial’ gut microbe composition. This short and uncontrolled trial did fit with the results the team saw in their own controlled trials of a similar diet.
Feature on Trust Me, I'm a Doctor, BBC2 on 27 Jan. 2016
Thirdly, in a small study 25 people had a ‘good’ and ‘bad’ diet predicted for each of them by the algorithm. They ate only the ‘good’ for one week and then the ‘bad’ for another – without knowing which was which. Their blood sugar reacted as predicted to the different foods, but there were also changes in their gut bacteria over just the week. The changes seen in the 'good' food week appeared to be beneficial. So we may be able to personalise our diets for health and and may be able to change our responses to food.
Dr Saleyha Ahsan of Trust Me, I'm a Doctor took part in the study. Foods that were found to be good for Saleyha’s blood sugar levels included: avocado, croissant, yoghurt & granola, banana & walnuts, omelette, chocolate, ice cream & cola. Foods that were found to be bad for Saleyha’s blood sugar levels included: grapes, cereal with milk, pizza, pasta, tomato soup, chicken sandwich (on wholemeal bread), orange juice and sushi. These are very individual to Saleyha.
Another volunteer of the same age and sex, eating the same meals alongside Saleyha for the week had the opposite blood sugar reaction to pizza, pasta, banana & nuts, yoghurt & granola and croissant. They also responded in the opposite way to white bread, and white bread with butter.
Saleyha then spent two weeks of eating only the foods identified as ‘good’ and avoiding the ‘bad’. In just this short time, her gut bacteria changed – and some of those changes were associated with a more ‘beneficial’ gut microbe composition. This short and uncontrolled trial did fit with the results the team saw in their own controlled trials of a similar diet.
The team hope that they will in the
future be able to take stool samples, sent through the post, and provide
a personalised diet plan in return – listing foods predicted
to give that person an unhealthy blood sugar spike, and those likely to maintain more stable, healthy blood sugar levels. These
will, of course, have to be eaten within a normally balanced diet – it
doesn’t mean that if chocolate turns out to be on your ‘good food’ list,
you can live on it and be healthy! The fact that ‘good’
foods for particular individuals usually seem to include some that
people very much like, means that such personalised diets would be
easier for people to adopt than traditional restrictive ones.
The team are also now studying the longer-term effects of diet on gut bacteria. It is possible that as the gut bacteria change in response to the diet (which happens within days or weeks), that the diet could then be modified, or relaxed.
The team are also now studying the longer-term effects of diet on gut bacteria. It is possible that as the gut bacteria change in response to the diet (which happens within days or weeks), that the diet could then be modified, or relaxed.
Feature on Trust Me, I'm a Doctor, BBC2 on 27 Jan. 2016
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