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The Problem

Cavell Nurses’ Trust spoke to over 2,200 nurses, midwives and HCAs about financial hardship and deprivation, domestic abuse, health, illness, wellbeing and employment. Here’s what we found:

  • Nurses are nearly twice as likely as the average person to be unable to afford basic necessities like beds, washing machines and keeping their homes warm
  • Two in five nurses, midwives and healthcare assistants have a long-term physical or mental illness that limits their day-to-day activity
  • Nurses are 3 times more likely to have experienced domestic abuse in the last year

“This is appalling, and we’re taking action”

Will you be here for nurses?

Cavell Nurses’ Trust gives money and support to nurses, midwives and healthcare assistants (HCAs) who are facing financial hardship, often because of illness, domestic abuse and the effects of older age. If you believe we should be here for nurses, please join us and take action at cavellnursestrust.org/research If you’re a nurse, midwife, HCA or work in healthcare, please take action and help your colleagues at cavellnursestrust.org/ research

Still caring

In spite of all this, nursing professionals are getting on with the vital job of caring for the UK. Nurses give so much to us all. They help bring our children into the world. They care for us when we’re dying. They’re here for us with care and compassion at the darkest and the brightest moments in-between.

About Cavell Nurses’ Trust

Cavell Nurses’ Trust is here for nurses, midwives and healthcare assistants (HCAs) with money and support when they are experiencing personal or financial hardship. We also help people who are retired or have changed profession and help students in exceptional situations. We’re proud to offer a listening ear and practical support to everyone who gets in touch. Cavell Nurses’ Trust was established in 1917 following the execution of British nurse Edith Cavell in WW1. She helped 200 Allied soldiers reach freedom from German-occupied Belgium and Cavell Nurses’ Trust is her living legacy. We’re proud to maintain Edith’s values of compassion, courage and care in the work we do. Put simply, we’re #HereForNurses

“I was devastated; the idea that I wouldn’t walk again and be unable

to return to work was horrible. I couldn’t imagine my life without nursing”

In 2010, nurse Michelle’s life changed forever. Until then, she’d worked with new born babies suffering heart problems and loved every minute of it, but increasing pain in her lower back turned into bad news – two ruptured discs. It soon became clear that Michelle would be a wheelchair user for the rest of her life. Michelle’s determination was strong and after five months in hospital and six months rehabilitation, she was ready to return to work. But costly modifications were needed to her wheelchair so Cavell Nurses’ Trust was able to secure funding to convert her manual wheelchair into an electric one. This help has ensured Michelle’s return to work as a Cardiac Education Nurse.

“The help I’ve received from Cavell Nurses’ Trust has been life changing, I will be forever grateful to them.”

A student job in a nursing home opened Louise’s* eyes to a career caring for others and after qualifying in 2005, she nursed in her local hospital. Now a nurse and mother, Louise found her life took a bad turn as her partner was becoming increasingly abusive towards her – physically, emotionally and financially. She ended up in a women’s refuge with a bag of clothes and a toy for each child. Cavell Nurses’ Trust was quickly able to fund items for Louise’s new home and pay her registration costs, allowing her to return to her beloved nursing career.

“I’ve given so much during my nursing career and I’m so grateful to know that Cavell Nurses’ Trust

are there for me if I need help.”

Could this report be a catalyst for making a change?

The money and support Cavell Nurses’ Trust gives must be made available to more and more people. To do this we need to raise awareness of the cause described in this report. We need to raise awareness of the help available. And we need to raise the funds to make it all happen. Cavell Nurses’ Trust can only do this with your support. So I ask you to consider how you, the people you know and the people you work with, could be here for nurses too.

Secure Healthcare Solutions Edgbaston provides bespoke and high quality care at home and support so you can enjoy a personalised homecare service built around your needs.

Living independently at home is something most of us would like to do for as long as possible. When that time comes to make the decision to ask for extra support to continue to live independently as much as possible, our home care services are tailored for exactly that.

Our trained caring friendly staff have your Dignity and respect at the forefront of delivering personalised care in the comfort of your own home. When providing home care for yourself or a family member or friend, we take the time to get to know you and make sure you are continually happy with the care you received and the staff that support you.

Home care can be arranged on an hourly, daily, weekly basis or a much longer plan to suit your needs. We provides in-home care and support services to people so they can live as independently as possible in their own homes and communities. We support people to live life the way they choose.

The best person to know what support you need to remain as independent as possible in your own home is you. That is why everything we do is designed around your needs and goals. These can be relatively simple like help with shopping through to high dependency 24 hour care.

  • Housekeeping
  • Personal care
  • Domiciliary care
  • Companionship
  • Support with information and advice
  • Housing support
  • High dependency care
  • Live-in care
  • Respite care
  • Medication management
  • Hospital to Home service
  • Complex and specialist care

Let us help you get the care you need for the life you want.

If you wish to learn more about how we can support you, please contact us and let one of our advisers come to see you and your family for a more detailed plan on how we can support you.

What is Hypotention ?

Doctors measure blood pressure using two numbers – the first and higher of the two is called the systolic blood pressure, and it occurs when the heart beats and fills the arteries of the body with blood. The lower number is called the diastolic blood pressure, and it’s the pressure in the heart when it rests between heartbeats. A normal blood pressure is said to be in the region of 120/80mmHg (systolic/diastolic) and doctors spend a lot of time dealing with people with high blood pressure. Use a blood pressure chart to see what your blood pressure means.

Low blood pressure (hypotension) on the other hand often requires no treatment but elderly people in particular can find it a problem, especially when standing up from sitting or lying down. In general terms, the medical advice is that the lower the blood pressure the better, and for most people their blood pressure rarely falls below 90/60.

Recognition

However, low blood pressure can sometimes mean there’s not enough blood flowing to your brain and other vital organs, which can lead to symptoms such as:

What to do if you have symptoms

If you think you may be experiencing an episode of low blood pressure, you should:

  • stop what you’re doing
  • sit or lie down
  • drink some water

The symptoms will usually pass after a few seconds or minutes.

When to see your GP

You should see your GP if you have frequent symptoms of low blood pressure. Your GP can measure your blood pressure and help identify any underlying causes of the problem. Read more about diagnosing low blood pressure.

Low blood pressure after suddenly standing up

If you experience symptoms of low pressure after changing positions, such as standing up, it’s known as postural, or orthostatic, hypotension. Symptoms shouldn’t last longer than a few seconds, as your blood pressure will adjust to your new position. This type of low blood pressure tends to affect people more as they get older, when it can lead to more frequent falls. Similar symptoms may also occur after exercise.

Low blood pressure after eating

If you experience symptoms after eating, it’s known as postprandial hypotension. It occurs more often in older people, particularly in those who have high blood pressure or conditions such as Parkinson’s disease and diabetes mellitus. After a meal, your intestines need a large amount of blood for digestion. If your heart rate doesn’t increase enough to maintain blood pressure, your blood pressure will fall, causing symptoms.

Low blood pressure after standing for long periods

Some people experience symptoms after standing up for long periods of time. This is sometimes known as neutrally mediated hypotension, and most often affects children and young adults.

Read more about the causes of low blood pressure and High blood pressure in the elderly

What is Hypotention ?

Doctors measure blood pressure using two numbers – the first and higher of the two is called the systolic blood pressure, and it occurs when the heart beats and fills the arteries of the body with blood. The lower number is called the diastolic blood pressure, and it’s the pressure in the heart when it rests between heartbeats. A normal blood pressure is said to be in the region of 120/80mmHg (systolic/diastolic) and doctors spend a lot of time dealing with people with high blood pressure. Use a blood pressure chart to see what your blood pressure means.

Low blood pressure (hypotension) on the other hand often requires no treatment but elderly people in particular can find it a problem, especially when standing up from sitting or lying down. In general terms, the medical advice is that the lower the blood pressure the better, and for most people their blood pressure rarely falls below 90/60.

Recognition

However, low blood pressure can sometimes mean there’s not enough blood flowing to your brain and other vital organs, which can lead to symptoms such as:

What to do if you have symptoms

If you think you may be experiencing an episode of low blood pressure, you should:

  • stop what you’re doing
  • sit or lie down
  • drink some water

The symptoms will usually pass after a few seconds or minutes.

When to see your GP

You should see your GP if you have frequent symptoms of low blood pressure. Your GP can measure your blood pressure and help identify any underlying causes of the problem. Read more about diagnosing low blood pressure.

Low blood pressure after suddenly standing up

If you experience symptoms of low pressure after changing positions, such as standing up, it’s known as postural, or orthostatic, hypotension. Symptoms shouldn’t last longer than a few seconds, as your blood pressure will adjust to your new position. This type of low blood pressure tends to affect people more as they get older, when it can lead to more frequent falls. Similar symptoms may also occur after exercise.

Low blood pressure after eating

If you experience symptoms after eating, it’s known as postprandial hypotension. It occurs more often in older people, particularly in those who have high blood pressure or conditions such as Parkinson’s disease and diabetes mellitus. After a meal, your intestines need a large amount of blood for digestion. If your heart rate doesn’t increase enough to maintain blood pressure, your blood pressure will fall, causing symptoms.

Low blood pressure after standing for long periods

Some people experience symptoms after standing up for long periods of time. This is sometimes known as neutrally mediated hypotension, and most often affects children and young adults.

Read more about the causes of low blood pressure and High blood pressure in the elderly

Talking Point is a helpful online community where anyone who is affected by dementia can receive valuable support.

It’s free, open day or night, and can be accessed online.

‘I really appreciated the help and support I get from people I’ve never met. This helped me to cope with my situation, deal with my feelings, frustrations, worries and fears. I felt as though there was always someone I could turn to, and no matter when I posted, I always received a reply from someone within hours.

‘When you are dealing with someone with dementia, this is so important. With statutory services, I have often had to wait days for anyone just to ring me back.’

On Talking Point you can:

  • ask for advice
  • read other people’s stories
  • offload your concerns about dementia
  • share helpful information.

How is Talking Point run?

Talking Point is run by a small team of staff and supported by brilliant volunteers. The volunteers all have personal experience of caring for people with dementia. They help to welcome new members, point people toward useful resources and provide on-going support for the service.

As the community isn’t manned by professional advisers, it cannot provide medical or legal advice. Help is instead provided through shared experience and peer support.

Register to Talking Point

Visit Talking Point now to register and join the community.

You can begin by posting a message to introduce yourself in our welcome forum. You may prefer to browse the community for a while, and simply read what others have written, before posting a message.

If you have any questions, please refer to Talking Point guide or contact our team on TalkingPoint@alzheimers.org.uk.

Autism West Midlands is the leading charity in the West Midlands for people affected by autism. We exist to enable all people with autism, and those who love and care for them to lead fulfilling and rewarding lives.

Because autism is closely linked to anxiety, one of the main benefits of professional care and support is to minimise anxiety and distress. This is achieved by close knowledge of the individual with autism, and by providing security and structure.

Professional support can also expand boundaries. Even though people with autism are often resistant to change and anxious about change, they may also be open to new experiences. Professional care can, for example, expand dietary choices. Additionally, where people with autism need a structured day, part of the structure can and should be activities which they enjoy.

People with autism often have strong interests, even obsessions, in certain subjects – for example Dr Who; The Beatles; computer games. A structured programme will enable them to spend some time in following these interests, as part of a balanced programme of activities. A balanced programme for an adult with autism might include some time at College; some time in physical activity (for example swimming or a walk); some time on personal care; perhaps sometime on food preparation; some time on the individual’s particular interests. This is only one example: some people with autism would not be physically or mentally able to carry out all these activities; others – for example someone high-functioning with Asperger syndrome – may be fully able to plan their own time. The message is to try to deliver a varied programme within a known structure. The structure will tend to minimise anxiety; the variety can help develop skills and provide interest.

Please click here for downloadable information sheets

Voluntary donations help fund a variety of our projects in the West Midlands. Donations also pay for equipment for our service users to enjoy and help families gain access to services in the community specifically for those with autism.

Download a fundraising pack now

With your support, Autism West Midlands can help people with autism to live as independently as possible, in both residential care and their own homes. We can provide activities and events to support families from sibling groups to stay and play sessions and parent support groups. Our Helpline is also a listening ear, providing support and advice to those who need it. The work that we do is possible because of the support from you.

For just £15.00 per year become a supporter of Autism West Midlands and you will receive the following;

– Online supporters welcome pack

– Digital supporters certificate

– Exclusive supporters web access to our very own digital Autism Matters magazine

In this section you can find out how to get involved with Autism West Midlands, including fundraising activities, volunteering opportunities, membership and events. More details here.

It is very important to protect food from harmful bacteria that could be spread by other activities in the care home. Older people may be more likely to suffer from food poisoning and become ill because ageing weakens the immune system’s ability to fight infection. So it is important to take extra care when dealing with food intended for people in residential care. This supplement is for small residential care homes that prepare and cook food for people in either long-term or short-term residential care. It is not intended for use in nursing homes.

The safe methods in this supplement cover the following specific food safety issues found in care homes:

• Extra care: protecting food

• Mini-kitchens

• Gift food

These will help you to reduce the spread of harmful bacteria between the rest of the care home and the kitchen. You will need to use this supplement together with the Safer food, better business for caterers pack and not on its own.

If you have completed the SFBB caterers pack you will already be familiar with the safe methods and how to complete them. Work through the supplement and complete the relevant safe methods and the new safe method completion record. Then insert the safe methods into the appropriate colour-coded section of the pack. When you have completed all the sections, make sure you and your staff (this means anyone working with food in a care home setting): • follow the safe methods all the time • fill in the diary every day Remember, the safe methods in the supplement will not provide a food safety management system by themselves. The supplement should be used alongside your caterers pack.

As part of your registration as a care home provider, you will need to comply with the national minimum standards (NMS). You can get further information on the NMS from the Care Quality Commission (CQC) or the social services at your local authority. All care homes are also required to have an infection control policy. For further advice you can refer to the Department of Health’s ‘Infection control guidance for care homes’.

Where can I get more information ?

For information about Listeria, which is a type of bacteria that can cause serious problems for the elderly, see: www.food.gov.uk/science/microbiology/listeria More information on registering as a care home provider can be found at: www.cqc.org.uk/ Information on infection control within care homes is available at: www.dh.gov.uk/publications

The pack is available to download from the Food Standards Agency website at: www.food.gov.uk/business-industry/ caterers/sfbb/sfbbcaterers/

 

Most of us welcome hot weather, but when it’s too hot for too long there are health risks. If a heatwave hits this summer, make sure the hot weather doesn’t harm you or anyone you know. Older people are at high risk for developing heated-related illness because the ability to respond to summer heat can become less efficient with advancing years. Fortunately, the summer can remain safe and enjoyable for everyone who uses good, sound judgement.

Heat stress, heat fatigue, heat syncope (sudden dizziness after exercising in the heat, heat cramps and heat exhaustion are all forms of “hyperthermia,” the general name given to a variety of heat-related illnesses. Symptoms may include headache, nausea, muscle spasms and fatigue after exposure to heat. If you suspect someone is suffering from a heat-related illness:

  • Get the victim out of the sun and into a cool place, preferably one that is air-conditioned.
  • Offer fluids but avoid alcohol and caffeine. Water, fruit and vegetable juices are best.
  • Encourage the individual to shower, bathe or sponge off with cool water.
  • Urge the person to lie down and rest, preferably in a cool place.

Heat stroke is especially dangerous for older people and requires emergency medical attention. A person with heat stroke has a body temperature above 40 and may have symptoms such as confusion, combativeness, bizarre behavior, faintness, staggering, strong rapid pulse, dry flushed skin, lack of sweating, possible delirium or coma.

The temperature does not have to hit 38 for a person to be at risk for hyperthermia. Both an individual’s general health and/or lifestyle may increase the threat of a heat-related illness. Health factors which may increase risk include:

  • Age-related changes to the skin such as poor blood circulation and inefficient sweat glands.
  • Heart, lung and kidney diseases, as well as any illness that causes general weakness or fever.
  • High blood pressure or other conditions that require changes in diet. For example, people on salt restricted diets may increase their risk. However, salt pills should not be used without first asking a consulting doctor.
  • The inability to perspire caused by medications including diuretics, sedatives, tranquilizers and certain heart and blood pressure drugs.
  • Taking several drugs for various conditions. It is important, however, to continue to take prescribed medication and discuss possible problems with a physician.
  • Being substantially overweight or underweight.
  • Drinking alcoholic beverages.

Lifestyle factors also can increase risk, including extremely hot living quarters, lack of transportation, overdressing, visiting overcrowded places and not understanding weather conditions. Older people, particularly those at special risk, should stay indoors on especially hot and humid days, particularly when there is an air pollution alert in effect. People without fans or air conditioners should go to shopping malls, movie houses and libraries. Friends or relatives might be asked to supply transportation on particularly hot days. Many communities, charities, networking groups, religious groups and senior citizen centres also provide such services as cooling centres.

Seek help from a GP or contact NHS 111 if someone is feeling unwell and shows symptoms of:

  • breathlessness
  • chest pain
  • confusion
  • intense thirst
  • weakness
  • dizziness
  • cramps which get worse or don’t go away

 

 

 

Healthy eating begins with you! Giving your body the right nutrients and maintaining a healthy weight can help you stay active and independent. You’ll also spend less time and money at the doctor. This is especially true if you have a chronic condition, such as diabetes or heart disease.

The definition of healthy eating does change a little as you age. For example, as you grow older, your metabolism slows down, so you need fewer calories than before. Your body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give you the best nutritional value.

Making sure seniors get the right nutrition is essential for well-being. These 10 foods pack a wallop when it comes to critical nutrients—include them often.

Salmon

Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-qualityprotein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.

One of the main reasons fish consumption is increasing in the UK is the desire to eat more healthily. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. Salmon are described as anadromous; born in fresh water before spending a large portion of their lives navigating the open sea only to swim back to their birthplace in order to spawn. This extraordinary homing mechanism is said to be attributed to their olfactory memory (memory of smell). A reason why these intelligent, intuitive fish are considered a ‘brain food’.

Avocado

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

The guidance around the types of fat we should be consuming for a healthy diet is ever changing. Currently, it is recommended that we choose unsaturated fats such as monounsaturated fat (like that found in avocados) as they are supposedly better for heart health than saturated fat.

Research suggests that monounsaturated fat helps to protect against heart disease and lowers blood pressure. The oils provided by an avocado include oleic acid and linoleic acid and are therefore recommended as part of a balanced diet to prevent high cholesterol.

Spinach

Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts.

Walnuts

Walnuts are among the oldest tree foods grown by man, with their importance being highlighted back in 7000 B.C. Eating walnuts everyday can help ward off dementia, say scientists. In the study, Dr. Abha Chauhan and his team from the New York State Institute found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia. You may read more to find out how walnuts help prevent Alzheimer’s. Also read how walnuts help you keep your brain healthy.

Olive Oil

The health benefits of olive oil are unrivaled, and research reveals more benefits nearly every day. In fact, we are only just beginning to understand the countless ways olive oil can improve our health, and our lives. Olive oil is the cornerstone of the Mediterranean diet — an essential nutritional mainstay for the world’s longest-living cultures. The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.

Blueberries

Warding off heart disease. The blueberry’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Research has shown that anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. They support blood vessel integrity around the body, not only the collagen in skin. This action has linked anthocyanidins to a reduction in cardiovascular disease (by protecting the vessels around the heart).

Ginger

Native to southeastern Asia, India and China, ginger has been an integral component of the diet and valued for its aromatic, culinary and medicinal properties for thousands of years – Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain. The root or underground stem (rhizome) of the ginger plant can be consumed fresh, powdered, dried as a spice, in oil form or as juice

Ginger also contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Gingerols inhibit the formation of inflammatory cytokines; chemical messengers of the immune system.

Garlic

Garlic contains vitamins C and B6, manganese, selenium and other antioxidants (notably allicin). More recent evidence-based research suggests garlic may be effective against high blood pressure, cardiovascular disease, cholesterol, colds and some cancers.

Modern research has focused on garlic’s potential to reduce the risk of heart disease, cholesterol levels and cancer. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and stick to artery walls, therefore acting as an anticoagulant and so reducing the risk of heart attacks. The sulphurous compounds have also been studied for their ability to inhibit cancerous cells and block tumours by slowing DNA replication. The ability of these compounds to depress tumour cell proliferation is still being studied extensively.

Garlic may also lower blood pressure slightly, mainly through its ability to widen blood vessels.

Turmeric

Turmeric (curcuma longa) is extensively cultivated in the tropics and the root is widely used in cooking. Turmeric has a deep, golden-orange colour and looks similar to ginger.

Turmeric’s anti-inflammatory properties have been compared to those of non-steroidal anti-inflammatory drugs (NSAIDS). Clinical trials have found it to be more effective than a placebo for relieving pain and swelling in people with osteo and rheumatoid arthritis. However, more well-designed clinical studies are needed to determine and document the efficacy of curcumin and combination products in patients taking NSAIDS to treat osteoarthritis.

Carrots

The health benefits of carrots include reduced cholesterol, prevention from heart attacks, warding off of certain cancers, improving vision and reducing the signs of premature aging. Furthermore, carrots have the ability to increase the health of your skin, boost the immune system, improve digestion, increase cardiovascular health, detoxify the body, and boost oral health in a variety of ways. They also provide a well-rounded influx of vitamins and minerals.

Know other super foods – We would love to hear about them and all their benefits.

Have a questions ? and want more information about this article – kindly write to us

 

Healthy eating begins with you! Giving your body the right nutrients and maintaining a healthy weight can help you stay active and independent. You’ll also spend less time and money at the doctor. This is especially true if you have a chronic condition, such as diabetes or heart disease.

The definition of healthy eating does change a little as you age. For example, as you grow older, your metabolism slows down, so you need fewer calories than before. Your body also needs more of certain nutrients. That means it’s more important than ever to choose foods that give you the best nutritional value.

Making sure seniors get the right nutrition is essential for well-being. These 10 foods pack a wallop when it comes to critical nutrients—include them often.

Salmon

Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-qualityprotein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.

One of the main reasons fish consumption is increasing in the UK is the desire to eat more healthily. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. Salmon are described as anadromous; born in fresh water before spending a large portion of their lives navigating the open sea only to swim back to their birthplace in order to spawn. This extraordinary homing mechanism is said to be attributed to their olfactory memory (memory of smell). A reason why these intelligent, intuitive fish are considered a ‘brain food’.

Avocado

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

The guidance around the types of fat we should be consuming for a healthy diet is ever changing. Currently, it is recommended that we choose unsaturated fats such as monounsaturated fat (like that found in avocados) as they are supposedly better for heart health than saturated fat.

Research suggests that monounsaturated fat helps to protect against heart disease and lowers blood pressure. The oils provided by an avocado include oleic acid and linoleic acid and are therefore recommended as part of a balanced diet to prevent high cholesterol.

Spinach

Low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fiber, vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.

The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts.

Walnuts

Walnuts are among the oldest tree foods grown by man, with their importance being highlighted back in 7000 B.C. Eating walnuts everyday can help ward off dementia, say scientists. In the study, Dr. Abha Chauhan and his team from the New York State Institute found that mice deprived of walnuts suffered a dramatic loss in learning, memory and physical and emotional control. According to the results, vitamin E and flavanoids in walnuts helped destroy harmful free radical chemicals that cause dementia. You may read more to find out how walnuts help prevent Alzheimer’s. Also read how walnuts help you keep your brain healthy.

Olive Oil

The health benefits of olive oil are unrivaled, and research reveals more benefits nearly every day. In fact, we are only just beginning to understand the countless ways olive oil can improve our health, and our lives. Olive oil is the cornerstone of the Mediterranean diet — an essential nutritional mainstay for the world’s longest-living cultures. The phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation, which can decrease the risk of breast cancer and its recurrence. Squalene and lignans are among the other olive oil components being studied for their possible effects on cancer.

Blueberries

Warding off heart disease. The blueberry’s fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Research has shown that anthocyanidins are highly active phytonutrients transported in the bloodstream where they act on blood vessels and collagen to reinforce and preserve it. They support blood vessel integrity around the body, not only the collagen in skin. This action has linked anthocyanidins to a reduction in cardiovascular disease (by protecting the vessels around the heart).

Ginger

Native to southeastern Asia, India and China, ginger has been an integral component of the diet and valued for its aromatic, culinary and medicinal properties for thousands of years – Ginger has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain. The root or underground stem (rhizome) of the ginger plant can be consumed fresh, powdered, dried as a spice, in oil form or as juice

Ginger also contains very potent anti-inflammatory compounds called gingerols. These substances are believed to explain why so many people with osteoarthritis or rheumatoid arthritis experience reductions in their pain levels and improvements in their mobility when they consume ginger regularly. Gingerols inhibit the formation of inflammatory cytokines; chemical messengers of the immune system.

Garlic

Garlic contains vitamins C and B6, manganese, selenium and other antioxidants (notably allicin). More recent evidence-based research suggests garlic may be effective against high blood pressure, cardiovascular disease, cholesterol, colds and some cancers.

Modern research has focused on garlic’s potential to reduce the risk of heart disease, cholesterol levels and cancer. Several studies suggest that garlic makes platelets (the cells involved in blood clotting) less likely to clump together and stick to artery walls, therefore acting as an anticoagulant and so reducing the risk of heart attacks. The sulphurous compounds have also been studied for their ability to inhibit cancerous cells and block tumours by slowing DNA replication. The ability of these compounds to depress tumour cell proliferation is still being studied extensively.

Garlic may also lower blood pressure slightly, mainly through its ability to widen blood vessels.

Turmeric

Turmeric (curcuma longa) is extensively cultivated in the tropics and the root is widely used in cooking. Turmeric has a deep, golden-orange colour and looks similar to ginger.

Turmeric’s anti-inflammatory properties have been compared to those of non-steroidal anti-inflammatory drugs (NSAIDS). Clinical trials have found it to be more effective than a placebo for relieving pain and swelling in people with osteo and rheumatoid arthritis. However, more well-designed clinical studies are needed to determine and document the efficacy of curcumin and combination products in patients taking NSAIDS to treat osteoarthritis.

Carrots

The health benefits of carrots include reduced cholesterol, prevention from heart attacks, warding off of certain cancers, improving vision and reducing the signs of premature aging. Furthermore, carrots have the ability to increase the health of your skin, boost the immune system, improve digestion, increase cardiovascular health, detoxify the body, and boost oral health in a variety of ways. They also provide a well-rounded influx of vitamins and minerals.

Know other super foods – We would love to hear about them and all their benefits.

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