Monthly Archives: September 2016

Know More About Binge Eating Disorder

Come February, we’re deep into winter, and the short days combined with frigid temperatures may have us reaching for our favourite comfort foods. Hot, creamy soups, rich casseroles, hot chocolate—it feels like the colder it is outside, the more we want to stay indoors and eat…and eat, and eat.

For most of us, occasionally overindulging at mealtime is okay—we simply move on, perhaps pledging to eat better tomorrow. But for some people, it’s not that simple. For those who suffer from binge eating disorder (BED), overeating brings on feelings of deep shame and self-loathing. People with the disorder feel like they lose control when they eat; they may also eat too quickly, eat beyond feeling full to the point where they’re uncomfortable, and hide their binges from others. In other words, meals and snacks become minefields of physical and emotional stressors.

So how do you know if you’re an occasional overeater, or if there could be something more serious at play, such as binge eating disorder? To find out, ask yourself the following questions:

Do I regularly consume a lot more food than most people would in a similar time period?
Do I feel out of control during an episode of bingeing?
Do I feel very upset after binge eating?
Have I binged at least once a week for the past three months?

If you answered “Yes” to these questions, it might be time to have a conversation with your family doctor about your relationship with food. You are not alone: BED is the most common eating disorder in Canada, more common than anorexia and bulimia combined, and it affects both men and women. It’s not a “choice” or a “phase;” it’s a serious medical condition which is associated with mood disorders, anxiety and depression.

The good news is that BED is treatable. Options to manage the disorder include cognitive behavioural therapies and nutritional counselling. In addition, the first Health Canada-approved medication to treat BED was announced last October. Not everyone needs medication, of course, but it can be part of a healthy, holistic approach to managing the disorder.

So if you’re concerned that your eating is out of hand, don’t try to tough it out—get help! Speak with your physician, or reach out to organizations such as the National Eating Disorder Information Centre (NEDIC), Anorexie et Boulimie Québec (ANEB), or the National Initiative for Eating Disorders (NIED).

Know Ways to Ease Knee Pain with Food

Millions of people have debilitating knee pain thanks to osteoarthritis. Remedies range from keeping active and dropping excess weight to steroid injections and even surgery. New research even shows that certain foods can help relieve knee pain resulting from osteoarthritis. Here’s what to add to your grocery list!

1. Got knee pain? Eat soy protein.

People with knee pain reported less discomfort and used fewer pain meds after eating soy protein every day for three months, according to Oklahoma State University research.

Soy is rich in isoflavones, plant hormones with anti-inflammatory properties. Study participants consumed a powdered soy drink mix that contained 40 grams of protein, but, says study author Bahram H. Arjmandi, PhD, you can get the same benefit from sources like flavoured soy milk, edamame (baby soybeans), and soy burgers.

2. Fruit can help relieve knee pain

In a study of 293 Australian adults, eating plenty of fruit reduced the risk of developing bone marrow lesions: a marker for worsening knee osteoarthritis and pain.

The knee-friendliest fruits appear to be vitamin C-packed ones, like kiwi, orange, mango, grapefruit, and papaya. The researchers suspect it’s the vitamin C in fruit that protects the knee joint and supporting structures.

3. Eat fish to fight knee pain

Many studies have found that fish and fish oil ease the joint pain and stiffness of rheumatoid arthritis. Now a study shows that the omega-3 fatty acids found in fish may block not only the chemicals that cause inflammation in osteoarthritis but also the proteins known to wear down knee cartilage.

Eat two servings of oily fish (such as mackerel or salmon) weekly or take one gram of omega-3s in capsule form every day, says nutrition researcher Artemis P. Simopoulos, MD.

Tips For Longer Life

You know being active helps you live longer. If you need more incentive, then look at the recent numbers showing the effect exercise has on your well-being.

Several 30-year studies were completed in 2009 and the numbers are showing how being active and drinking water instead of soda can add to your longevity

33 Percent
That’s how much a moderately fit woman can cut her risk of dying of breast cancer, according to a three-decade study from the University of South Carolina. Women with the highest fitness levels halved their cancer risk. Getting moderately fit can be as simple as completing a daily half-hour walk. Exercising vigorously for the same amount of time will yield even higher fitness.

32 Percent
That’s the amount that men in a 35-year study at Sweden’s Uppsala University cut their risk of dying early if they were very physically active. Three hours of sports or heavy gardening a week was enough to do the trick.

3.5 Kilograms
That’s what you can lose in six months without any exercise simply by cutting back on soda or fruit-drinks. Researchers at John Hopkins University found that cutting out just one single serving make the body more efficient at reducing calories. Your body doesn’t seem to register liquid calories as accurately as those from solid foods, says lead author Benjamin Caballero, MD. Reducing sugary beverages gives you a significant payoff