Tips for Health and Longevity: My Take on the Evidence

The term ‘ultra-processed’ is becoming increasingly popularised, driven by headlines warning the public to avoid ready meals, confectionery and industrially produced bread to reduce risk of cancer (1) . A recently published study Juul et al. also proposed a link between the high consumption of ultra-processed foods and risk of obesity (2) . From discussing their findings within the wider literature, it was concluded that there is insufficient high-quality evidence to support a causative link between ultra-processed food consumption and obesity, and that nutritional composition of ultra-processed foods is more important than the extent of processing . Furthermore, it has been suggested that the NOVA classification system should not be used to provide dietary guidance but that focus should remain on promoting the messages underlying the EatWell Guide of  increased consumption of fruits and vegetables, wholegrains, low fat dairy products and lean sources of protein and minimal int...

It is recommended that daily folic acid supplements should be taken before pregnancy and during the first 12 weeks post conception to reduce risk of birth defects. However, it has also been hypothesised that a high folic acid intake may have beneficial effects on neurocognitive development. From a recent study by Valera-Gran et al. it was reported that taking higher intake of folic acid benefits cognition and behaviour in children, but that daily doses of folic acid during the periconception period may be detrimental [1]. From discussing their conclusions within wider research, it has been suggested that there is not sufficient evidence to make a recommendation regarding folic acid supplementation based solely on cognition, but that supplementation with 400μg/day should continue to be advised. It could also be said that pregnant women should consume high quantities of folic acid from food during all three trimesters to prevent deficiency and support brain development. The human br...

Consumption of red and processed meat in the UK has reduced over recent years, however on average men still exceed current recommendations [1]. It is becoming common knowledge that processed meat increases risk of colorectal cancer, however there are inconsistencies within the literature with regards to its role in the pathogenesis of other chronic diseases, particularly cardiovascular disease and type 2 diabetes. After discussing the null observations from a recent study by Lenighan et al.   [2]  in comparison to wider research, it has been concluded that red meat should remain part of a balanced diet , but ideally intake should be no more than 70g/day , with processed meat intake being minimal . Moreover, substitution with a serving of poultry, fish or legumes , should allow for protein and iron requirements to be met whilst reducing risk of chronic disease. Meat is a source of high quality protein and provides vitamin B12, zinc and iron [3], so is generally promoted as...

On average, one-fifth of daily energy intake for UK adults is from sugar [1]. Not only does this affect dental health, but sugar consumption is associated with increased risk of obesity. One 330ml can of cola can contain more than the recommended daily intake of sugar, with few additional nutrients  [2] , therefore the government consider sugar sweetened beverages to be of high priority to public health. The ‘soft drink industry levy’ is driving reformulation by businesses, using artificial sweeteners to mimic the taste and mouthfeel of beverages, yet offer a healthier alternative. A recent study by Huang et al. reported a positive association between consumption of both sugar sweetened and artificially sweetened beverages and risk of diabetes  [3] . After discussing these findings within wider research, it has been concluded that reducing consumption of sugar sweetened and artificially sweetened beverages may lower risk of diabetes and obesity, and that they should be repla...