Take action to reset your health

As the vaccination programme gathers pace and we start to see a chink of light at the end of the lockdown tunnel, is there something missing for the advice to stay safe? 

Over the last year, the emphasis has been on keeping our distance, washing our hands and wearing a mask. All of this advice is sensible and important, but what about the impact that our diet and lifestyle has on our wellbeing and potential risk from Covid-19?

Of course we know that eating junk food and over processed rubbish is not good for us. but what if I told you that the food you eat could increase your risk of developing more severe symptoms of Covid? Would that change what you put in your trolley? 

Metabolic Syndrome

A condition knowns as metabolic syndrome is rife in our population. Symptoms include high blood pressure, weight gain, type 2 diabetes or insulin resistance and heart disease. According to statistics, these conditions are linked to impaired immune function, and more severe symptoms and complications from COVID-19.

Consultant cardiologist Dr Asseem Malhotra says ‘The government public health message enhanced by the media to stay at home, protect the NHS and save lives has been powerful and effective. Given the speed at which health markers for metabolic disease improve from dietary interventions, an equally strong if not more significant population health message should now be to “eat real food, protect the NHS and save lives.”  

The biggest driver of metabolic syndrome is our intake of sugar and refined carbohydrate. These foods spike our blood glucose levels higher, then we release more insulin to reset the balance. Over time, the high insulin and blood glucose levels cause insulin resistance and dysregulation of blood glucose levels leading to increased inflammation, depleted immunity and poor health.

White bread, pizza, chocolate, ice cream, sweets, white pasta… As a society, we view these foods as ‘treats’, and given the emotional impact of lockdown many of us are comfort eating more of these high carb, processed foods to make us feel better, when in fact they are putting our health at risk.

Unfortunately most dietary advice over the last few decades has centred around a low fat diet, but these foods and drinks are likely to drive insulin and inflammation. The most significant factor that determines blood glucose levels is the consumption of dietary carbohydrate, that is, refined carbs, starches and simple sugars.

It is time to redress the balance, and not just in our homes. 

On government advice, our hospitals, health centres and care homes follow the official guidance for a reduced (low) fat, high-carbohydrate diet - plenty of pasta, fruit juice, rice, potatoes and low fat (often ultra processed) foods, but these are exactly the foods that can exacerbate hyperglycaemia and insulin resistance, leading to metabolic syndrome. To help people with COVID-19 and pre-existing metabolic syndrome with recovery and respite a low carbohydrate diet is likely to be a better solution. Is it time for a change in government policy about healthy eating? I think so!

A recent article in the British Medical Journal said: ‘There are some medical institutions leading the way. One US-based hospital in West Virginia has removed all sugary drinks from its vending machines and cafeterias. Another, the Jefferson Medical Center is one of the first hospitals in the USA to offer low-carb meals to its patients with diabetes. Tameside Hospital in Manchester became the first in Britain to remove all added sugar from the meals it prepares for visitors and health service workers and it has taken sugary snacks and fizzy drinks off its menu. ‘

For the short-term, we can’t do much about government policy, but we can change a lot about what we put in our own trolleys and baskets. If you could change one thing for the good of your health, that one thing would be to cut sugar and white, refined and ultra-processed foods from your diet. 

It is time for a new way to look at the balance of food on our plate and take action to reset our health. 

This blog post first appeared as my column in The Irish News on Saturday 6 March 2021.