WE ALL EAT TOO MUCH SUGAR

I continue to be shocked at how much sugar hides in foods marketed as healthy.  For example, Granola, protein bars, iced coffees, fruit juices and bottled smoothies.  We all eat too much sugar.

The advice is to keep free or added sugar to around 6 teaspoons a day, about 25grams, and sweetened drinks to less than one a week.  Most of us are having three times that!

Start with sweet drinks, because they don’t look like desserts (a slice of cake is an occasional treat a sweetened drink is an everyday habit) they have become our biggest blind spot.  They don’t make you full, the sugar hits quickly (leaving you craving more), each extra daily serving is tied to the risk of obesity, heart disease stroke and even depression.

Artificial sweeteners are no better.  They affect gut microbes, blood sugar control and keep your sweet tooth ‘switched on’.

  • Swap juice for sparkling water with lemon or orange slices
  • Blend your own smoothies
  • Instead of iced coffee with syrups try black coffee with cinnamon or cocoa
  • Instead of energy drinks, black coffee or green tea.
  • How about unsweetened flavoured plant milks?

Swapping just one drink a day can cut more than half of your sugar intake and you will feel it in your energy, mood and sleep.

 

DANGERS OF LOW CHOLESTEROL

Cholesterol, as commonly described, is not what people think. It’s low-density lipoprotein, and as a protein, it carries fat-soluble compounds like cholesterol and other essential factors such as fat-soluble antioxidants, fatty acids, and vitamins through the plasma (the water-based portion of the blood). Otherwise, these vital compounds could not be transported throughout the body. What’s often labeled “bad cholesterol” is, in reality, a vital transport system that sustains cellular function and survival. There are dangers of having low cholesterol.

OVER 65

n study after study of adults over 65, those with the lowest cholesterol (LDL) consistently experience higher death rates, while higher cholesterol in late life becomes protective rather than harmful. Past a certain age, cholesterol becomes a marker of vitality, and chronically low levels signal underlying frailty or disease. Low cholesterol has been consistently linked to higher rates of cancer and cancer death.

YOUR BRAIN

Your brain is the most cholesterol-rich organ in your body, containing about 25% of your total cholesterol(in dry weight form). So what happens when pharmaceutical companies convince you to drive those levels into the ground?  Cognitive decline, memory loss, and brain atrophy. A study in the lancet as long ago as 1993 found that men over 70 with low cholesterol were three times more likely to be diagnosed with major depression than those with higher levels. Middle-aged men with long-term low cholesterol show significantly more depressive symptoms, and women in the lowest cholesterol decile experience much more depression and anxiety.

Cholesterol is essential for serotonin receptor function in the brain. When cholesterol drops too low, serotonin activity plummets, leading to depression, impulsivity, and violent behaviour.

A NATURAL ANTIBIOTIC

Cholesterol is Your Body’s Natural Antibiotic.LDL particles don’t just transport cholesterol—they actively bind and neutralize bacterial toxins, particularly endotoxins from dangerous gram-negative bacteria. They serve as a crucial first line of defense against infection. Studies consistently show that healthy individuals with low LDL levels suffer significantly higher rates of infectious disease than those with normal or high LDL. People at the bottom of the LDL range have markedly increased risk of hospitalizations for infections, pneumonias, and sepsis.

This doesn’t mean cholesterol-lowering drugs are universally harmful. In fact, one theory is they may help a subpopulation reduce inflammation in their arteries, which could have a slight benefit in the reduction of cardiovascular mortality, even if it increases mortality from infection, cancer, and cardiomyopathy. Context matters enormously:

HIGH CHOLESTEROL

For a high-risk, middle-aged person with very high cholesterol, moderate reduction can be lifesaving. For an elderly person, someone with depression, or anyone with a history of infections, pushing cholesterol to ultra-low ranges may do more harm than good.  The true goal should be extending healthspan and cultivating overall well-being—not merely chasing lower numbers on a lab report. In fact, there are a wide variety of natural agents shown to support healthy cholesterol balance, many of which demonstrate effectiveness and greater safety compared to the statin drug class. Cholesterol serves essential roles in every cell, every organ system, and every aspect of human health. When we artificially suppress this vital molecule, we create new diseases while claiming to prevent old ones.

DANGERS OF LOW CHOLESTEROL

The evidence for the dangers of low cholesterol is hiding in plain sight—in peer-reviewed journals, major medical databases, and large-scale population studies. The only reason you haven’t heard about it is because there’s no money (statin sales are worth $200 billion) in telling you that your body might actually know what it’s doing.

THE HEALTH BENEFITS OF EATING CUCUMBER

Cucumbers do more than just serve as a refreshing feature of salads and sandwiches.  The health benefits of eating cucumber are unnumbered.  The Cucumber has been used in traditional medicine since ancient times.

Cucumber is rich in polyphenols and cucurbitacins, plant compounds that are known to be antioxidant, anti-carcinogenic, anti-inflammatory, anti-hyperglycemic, diuretic, antimicrobial and analgesic.

Here are some of the Health Benefits of  Eating Cucumber

  • Keeps you hydrated – Cucumber is approximately 96% water, so it can be particularly effective at promoting hydration. It helps you meet your daily fluid intake needs
  • Useful for weight loss – Each half-cup serving of cucumber offers just 7.8 calories
  • Eases osteoarthritis pain –  In a study, using 10 milligrams (mg) of an aqueous extract of cucumber twice daily proved effective in reducing pain related to moderate knee osteoarthritis.  It can also be used to address knee pain, stiffness and physical functions related to the condition
  • May lower blood sugar – A number of animal studies show that cucumber may effectively reduce and control blood sugar levels
  • Promotes regular bowel movement – Cucumbers are water-rich and help prevent dehydration, a major risk factor for constipation. Staying properly hydrated can improve stool consistency as well as regularity.
  • Soothes skin – Cucumber is known for its soothing effect on skin irritations and its ability to reduce swelling. It also has the power to alleviate pain from sunburn.
  • Supports bone health – A half-cup serving provides 8.53 µg of vitamin K.
  • Serves as a natural eye mask – Applying cucumber to your eyes can impart a cooling effect on skin, hydrate the eyes and surrounding areas and help reduce dark circles due to its vitamin K levels
  • Supports cardiovascular health – Cucurbitacins in cucumber may prevent atherosclerosis, on top of tested effectiveness against inflammation, cancer and diabetes.

I would alays recommend eating Organic Fruit and vegetables (add them to your Riverford Box )