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Speaker 1: As your year got off to a rocky start that's

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Speaker 1: thanks to the effects of COVID.

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Speaker 2: Are you feeling a.

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Speaker 1: Little tired or run down? To help the many Aussies

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Speaker 1: dealing with the ongoing impact of COVID on their health

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Speaker 1: and immune function, in today's episode, we chat everything you

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Speaker 1: need to know about your nutrition and COVID. Hi, I'm

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Speaker 1: Leanne Wood.

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Speaker 2: And I'm Sussie Burrow, and.

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Speaker 1: As two of Austray's leading dietitians who specialize in weight control,

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Speaker 1: we bring you the Nutrition Coush, a weekly chat on

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Speaker 1: everything that is new in the world of food, diets

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Speaker 1: and nutrition, as well as our chat on eating for

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Speaker 1: your immune system. We take a closer look at breaking

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Speaker 1: your bad habits, you know, the ones you're well aware

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Speaker 1: of but can never seem to get on top of,

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Speaker 1: and we answer one of our most common listener questions,

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Speaker 1: do we really need a multi vitamin? But first, with

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Speaker 1: many people I know having had or are dealing with COVID,

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Speaker 1: I know this is a topic that is going to

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Speaker 1: be front of mind for many people and it's really

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Speaker 1: interesting for a lot of our listeners. So let's chat food,

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Speaker 1: nutrition and COVID. First of all, what does the research

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Speaker 1: and evidence say about COVID And Susie, you sent me

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Speaker 1: a really interesting journal article on plant based diets, pescatarian

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Speaker 1: diets and COVID nineteen severity. So do you want to

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Speaker 1: chat our listeners through this interesting article you found?

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Speaker 3: Well, it's really interestingly and because for all of the

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Speaker 3: bad things about COVID, and I'm sure we could make

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Speaker 3: a list them, how long, because it's gone on for

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Speaker 3: so long. Now we're starting to see some great research

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Speaker 3: emerge when people have specifically looked at dietary patterns that

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Speaker 3: may make COVID symptoms worse or mean you're more likely

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Speaker 3: to get COVID. So there's a couple of good publications

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Speaker 3: in pretty good journals out there, and I had to

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Speaker 3: go through them because I put together a couple of

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Speaker 3: articles for a couple of media outlets.

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Speaker 2: So it was really fascinating.

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Speaker 3: So the first sort of piece of evidence that's out

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Speaker 3: there to show a direct relationship is that there's an

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Speaker 3: observational study that showed individuals who followed a pescatarian or

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Speaker 3: vegetarian style of eating. So that is where you're eliminating

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Speaker 3: meat for example, to fish or pescatarian where you're still

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Speaker 3: including fish, so a largely plant based diet without being vegan,

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Speaker 3: which is eliminating all animal foods. And it found that

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Speaker 3: there was didn't reduce the risk of getting COVID, but

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Speaker 3: if you did get COVID, it reduced the severity of

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Speaker 3: symptoms and shortened the duration of disease. So, you know,

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Speaker 3: it was observational only. They didn't gust specifically why, but

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Speaker 3: had the hypothesis that people we know who have a

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Speaker 3: diet that's packed full of plant based foods, achieving that

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Speaker 3: thirty different varieties a day have healthier guts and most

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Speaker 3: likely a reduced level of inflammation in the body.

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Speaker 2: And so the thought is.

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Speaker 3: Because part of the COVID reaction, particularly in the respiratory system,

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Speaker 3: is it's an inflammatory condition where the body's basically very

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Speaker 3: inflamed and very cranky. They're thinking that because people with

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Speaker 3: that style of diet have a lower risk of inflammation

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Speaker 3: in the body and a lower incidence of diseases like

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Speaker 3: type two diabetes and heart disease, that if they do

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Speaker 3: contract it, they contract it far less severe and the

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Speaker 3: disease they body the immune system responds to it quicker

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Speaker 3: and gets rid of it from the body. And then

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Speaker 3: I guess the other What we do know is that

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Speaker 3: an anti inflammatory diet indeed is indicated. So of the

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Speaker 3: medical symptoms that present when people do have COVID, dehydration

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Speaker 3: is incredibly common and for a number of reasons. But

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Speaker 3: perhaps if someone's coughing a lot or sneezing a lot,

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Speaker 3: obviously you're losing fluid from that, but also if you're

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Speaker 3: feeling pretty sick, because as some people will describe feeling

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Speaker 3: very unwell, they don't eat and drink for longer period,

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Speaker 3: so they can get quite dehydrated, and then the symptoms

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Speaker 3: are far worse. You definitely feel worse. The immune system

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Speaker 3: doesn't function as effectively when you're dehydrated, so the first

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Speaker 3: thing is to maintain some level of fluids to optimize hydration.

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Speaker 3: So that's where things like the electrolyte drinks like Hydraulte

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Speaker 3: or even low sugar type power aids or gatorades can

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Speaker 3: come in very very handy, even soups. If people aren't

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Speaker 3: feeling like eating, which was definitely feedback on social media.

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Speaker 3: I had people said it's all well, and go to

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Speaker 3: say what we should be eating. I don't feel like

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Speaker 3: eating anything, particularly when you lose your senses around taste

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Speaker 3: and smell, but still drinking and keeping on top of

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Speaker 3: that and getting at least two leaders if not more

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Speaker 3: leaders of fluids per day. And what is best will water, electrolyte, drinks,

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Speaker 3: and then things like your veggie based juices and soups,

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Speaker 3: because it's that concentration of vegetables that again have very

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Speaker 3: high concentrations of nutrients. And another really interesting study which

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Speaker 3: links into some of the dietary recommendations is that with

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Speaker 3: sufferers from COVID, they attempted to treat it using vitamin infusions,

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Speaker 3: so specifically very very high doses of vitamin C and

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Speaker 3: also zinc. Now these aren't amounts that we can replicate

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Speaker 3: in our diet.

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Speaker 2: You would argue that they need they would need to.

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Speaker 3: Be conducted under medical supervision because they can be damaging

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Speaker 3: if you concentrate nutrients. But in the case of vitamin

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Speaker 3: C and zinc, again, it improve recovery and outcome and

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Speaker 3: reduced inflammation of people who had COVID. So if we

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Speaker 3: take back and say, well, what can we do, we

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Speaker 3: definit want to tick the box on vitamin sea rich foods.

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Speaker 3: Vitamin C is one of the most powerful natural antioxidants

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Speaker 3: that we can consume.

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Speaker 2: And indeed, busy.

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Speaker 3: People leanne often and not having a lot of vitamin C.

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Speaker 3: They think they are, but if you're not having a

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Speaker 3: serve of fruit each day, you're not getting your three

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Speaker 3: to four cups of vegetables quite often, we're reasonably low.

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Speaker 3: Now the recommended intake for vitamin C is I think

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Speaker 3: it's actually gone up to about fifty milligrams per day,

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Speaker 3: but certainly you could double that and have it frequently

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Speaker 3: through the day from fresh fruits and veggies via foods

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Speaker 3: that are exceptionally rich, things like kiwifruit and citrus fruit, tomatoes,

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Speaker 3: our leafy green veggies and juicing those and blending those

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Speaker 3: and having them when you're recovering is a really good idea,

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Speaker 3: particularly if you don't feel like eating anything else. And

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Speaker 3: in the case of zinc, another nutrient which is quite

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Speaker 3: low in the diet of Australians because our soil is

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Speaker 3: not overly rich in zinc. And again if you're not

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Speaker 3: consuming red meat regularly or seafood regularly, our intake can

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Speaker 3: be quite low. So if you do have your taste back,

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Speaker 3: and I'm happy to eat things like your prawns and

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Speaker 3: shellfish are very very rich sources of zinc, and again

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Speaker 3: we can better effort from topping those up when we're recovering.

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Speaker 3: So sure, by all means you can take a supplement,

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Speaker 3: but overdoing supplementation, particularly zinc, can be dangerous, so don't

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Speaker 3: be careful with the recommended intakes of that. A much

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Speaker 3: safer way to do it is to load up your

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Speaker 3: diet with those nutrients and so that will help to

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Speaker 3: reduce inflammation and help you recover if you have been

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Speaker 3: struck down.

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Speaker 1: And I think it was really interesting how you mentioned

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Speaker 1: that one of those studies looked at was it infusions

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Speaker 1: of vitamin C and zinc.

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Speaker 3: They were infusions and there were very high clinical levels. Again,

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Speaker 3: you wouldn't ever replicate that from a dietary perspective. It

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Speaker 3: was done under medical management as a protocol. So yes,

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Speaker 3: it's not something that you would be encouraging people to

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Speaker 3: do under without medical management as such. But it was

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Speaker 3: more observational again to say that obviously those two nutrients

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Speaker 3: have a key role in modulating immune response, which reduced

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Speaker 3: the inflammatory pathways and hence lessened the experience of COVID

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Speaker 3: for those who had it.

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Speaker 1: Yeah, interesting because I know that. I've had a few

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Speaker 1: clients in the US SUSI and their sort of I

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Speaker 1: guess the new trend over there is to really get

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Speaker 1: vitamin infusions, so they go to these I guess, well,

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Speaker 1: in this centers, the nurses hook them up to sort

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Speaker 1: of ivy, you know, vitamin C infusions, and as I understand,

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Speaker 1: I don't really think you can access that or get

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Speaker 1: that in Australia, probably because it's not necessarily safe. But

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Speaker 1: that's sort of I guess an interesting trend that has

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Speaker 1: come about in the last year. Also, so particularly with

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Speaker 1: you know, COVID and that sort of thing around, you

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Speaker 1: do have to be really careful.

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Speaker 3: You see it sometimes in anti aging medical clinics whether

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Speaker 3: they will give vitamin infusion specifically, the only ones I've

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Speaker 3: ever seen vitamin C and vitamin B, both water soluble vitamins,

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Speaker 3: so you know, again you can't you can have too much,

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Speaker 3: but it's a bit harder. The body does excreet that

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Speaker 3: quite efficiently. I've never heard of mineral ones except for

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Speaker 3: iron under medical supervision for people who are very.

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Speaker 2: Very low in iron.

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Speaker 3: But we need to really stress this isn't something we're

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Speaker 3: suggesting or recommending. Absolutely you know they can be quite

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Speaker 3: dangerous in the case of vitamins and minerals that get

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Speaker 3: stored in the body, in particular things like zinc and ion.

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Speaker 3: So we're certainly not suggesting people go and look into this.

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Speaker 3: This was purely an observational look and to see how

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Speaker 3: can we manage this disease moving forward and is there

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Speaker 3: potentially a dietary application. So extrapolating right deck to food

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Speaker 3: is very very different from supplementation. You can overdo it.

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Speaker 3: So I think the concern I've had in recent weeks

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Speaker 3: in the media is that you see people talking about

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Speaker 3: zinc and zinc being great. So the last thing we

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Speaker 3: want to see is people buying some concentrated zinc at

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Speaker 3: a vitamin store and super high super supplementing it. That

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Speaker 3: can be really dangerous. So do always stick to the

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Speaker 3: recommendations on supplementation packets. They're there for a reason. You

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Speaker 3: can become quite toxic from over supplementation, even of vitamins.

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Speaker 3: But just as observational when it comes to the key

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Speaker 3: foods that have those nutrients. Indeed, vitamins, sea rich foods

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Speaker 3: and zinc rich foods are a good idea, particularly if

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Speaker 3: you know your diet hasn't been amazing and you are

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Speaker 3: trying to recover from this inflammatory illness.

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Speaker 1: Yeah, and really important to note as well you mentioned

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Speaker 1: just plant based or plant based focused eating has been

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Speaker 1: really shown to, I guess, help reduce the severity of COVID.

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Speaker 1: As you said, it won't stop us getting it, but

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Speaker 1: can really help reduce the odds. And going back to

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Speaker 1: that study, Suzie, I think it was really interesting that

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Speaker 1: there was another section of that study that actually reported,

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Speaker 1: as you said, it was observational. They reported that people

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Speaker 1: following a low carbohydrate, higher protein diet actually had greater

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Speaker 1: odds of moderate to severe COVID nineteen. So those who

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Speaker 1: were focusing on more the higher fats, high protein, and

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Speaker 1: super low carbohydrate, which is what the opposite of a

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Speaker 1: plant based eating. Plant based eating generally has higher levels

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Speaker 1: of carbohydrates, higher levels of plants and fiber. Those who

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Speaker 1: followed the low carb high protein, high fat diets had

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Speaker 1: greater odds of actually getting moderate to severe COVID. So

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Speaker 1: I think that that was really interesting as well. So really,

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Speaker 1: just I guess for our listeners at home, taking a

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Speaker 1: check of you know, how many plants and are you

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Speaker 1: having a couple of vegetarian or vegan based meals at

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Speaker 1: least every week. I think that can be something that's

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Speaker 1: really helpful not just for your overall general health, but

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Speaker 1: also for your gut health, which we know gut health

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Speaker 1: is so closely linked to immunity as well.

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Speaker 3: And that indeed, there's been something that's come up time

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Speaker 3: and time again over the past couple of years, and

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Speaker 3: people with comeobidities like we've discussed, those inflammatory pathways have

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Speaker 3: had a higher chance or a high risk of dealing

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Speaker 3: with severe disease in the hospital. So that is where

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Speaker 3: we constantly talk about eating for an anti inflammatory effect,

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Speaker 3: because you know who was to know we were about

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Speaker 3: to have a global pandemic, and indeed, if you were

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Speaker 3: at higher risk of getting that disease, it would be

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Speaker 3: exacerbated in people with those pro inflammatory conditions. So indeed,

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Speaker 3: long term it's of interest to us as dietitians thinking

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Speaker 3: that these baseline diets are very very powerful and it

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Speaker 3: appears modulating immune function and hence more evidence and rationale

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Speaker 3: for incorporating more plants and a great variety of foods

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Speaker 3: in our diet and keeping our body as healthy as possible.

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Speaker 3: So when these things do cross our path our immune

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Speaker 3: systems in a good position to respond as effectively as possible.

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Speaker 3: We'll move on to our next topic, habits, bad habits.

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Speaker 3: Do you have a bad habit?

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Speaker 2: Land? You look pretty perfect to me.

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Speaker 1: Oh, I've got a few bad hearts, and I'm so

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Speaker 1: sleep deprived to the most so I can't even think

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Speaker 1: of any of them.

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Speaker 3: My worst habit, actually I'll share just to give a

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Speaker 3: I pick at my eyebrows disgusting. So like, I have

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Speaker 3: my beautiful eyebrows all done, and then when they grow,

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Speaker 3: say your eyebrows, I pick at them and it's such shocking,

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Speaker 3: shocking habits. So maybe I'll commit to changing that a

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Speaker 3: little bit.

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Speaker 1: Actually, I've thought of mine. My worst habit is procrastination.

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Speaker 1: I'm a terrible procrastinator. If I don't want to do something,

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Speaker 1: I will find anything, anything else in the world to

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Speaker 1: do rather than what I'm supposed to be doing.

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Speaker 3: I find that very hard to believe. But she thinks

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Speaker 3: that we'll believe it this time, all right. But what

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Speaker 3: we thought today was when we've spoken about habits previously

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Speaker 3: on the Nutrition Couch, people have really liked the discussion

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Speaker 3: because I think it's something that all resonates with us.

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Speaker 3: But indeed land when it comes to I don't like

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Speaker 3: the idea of bad habits because I think it makes

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Speaker 3: feel like we're it'd been naughty. But perhaps habits that

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Speaker 3: aren't conducive to achieving our goals. So some example may be.

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Speaker 3: One that brings to mind is eating the kid's food

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Speaker 3: while you're getting dinner ready. Another one is certainly sitting

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Speaker 3: down after dinner and indulging a little bit too much

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Speaker 3: in the packet of Timtams or ice cream. And indeed,

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Speaker 3: we know that we do on the habits of those

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Speaker 3: around us. So if you're living with someone who brings

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Speaker 3: you know, less than ideal food into the house, so

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Speaker 3: if they're not likely to get up and exercise in

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Speaker 3: the morning and press snooze twelve times, we are very

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Speaker 3: much likely to take on those habits.

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Speaker 2: So it just kick us off.

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Speaker 3: And I know habits is more probably your area. We

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Speaker 3: should have reversed the order today. What is a bad habit?

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Speaker 3: And I think, yeah, a bad habits not necessarily anything bad.

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Speaker 3: It's more something that holds you back from achieving the

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Speaker 3: goal of where you want to get to. So that

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Speaker 3: may be just to eat better or to be fitter,

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Speaker 3: or to not run late all the time, or be

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Speaker 3: more organized, and so the habits that sabotage that become

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Speaker 3: our default, particularly when we're tired and stressed and don't

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Speaker 3: have that result and focus that can be required, particularly

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Speaker 3: when we're trying to make and build new positive habits.

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Speaker 3: So it's not a bad thing as such, it's just

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Speaker 3: bad for you in terms of preventing you getting to

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Speaker 3: where you want to go. So I think the first

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Speaker 3: thing for me Leamne when it to this with clients

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Speaker 3: is really trying to identify where things aren't coming together,

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Speaker 3: because we all know ourselves better than anyone, and we all.

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Speaker 2: Deep down know the truth. So I question.

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Speaker 3: I sometimes ask clients when it's not becoming really obvious

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Speaker 3: why they're not getting the goals to where they're working on.

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Speaker 3: And I'll say to them, if your husband, if your

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Speaker 3: partner was here in this clinic session right now, and

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Speaker 3: I ask them what you're doing wrong?

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Speaker 2: What would they say?

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Speaker 3: And I find it works really well because it's a

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Speaker 3: step review from self and it allows them to sort

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Speaker 3: of think, you know, what, does my husband or my

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Speaker 3: partner observe that I do that he couldn't say it

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Speaker 3: to me because it would drive me insane, but I'm

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Speaker 3: going to say.

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Speaker 2: It to you.

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Speaker 3: So that's sort of that lens external lens taking your

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Speaker 3: look in. So that's another way if you're not overly clear.

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Speaker 3: And I guess the other thing is sometimes rather than

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Speaker 3: try and work these behaviors into our life, we try

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Speaker 3: and get rid of them completely. So, for example, in

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Speaker 3: the case of eating after dinner, everyone has this all

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Speaker 3: or nothing response where they're like, I don't want to

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Speaker 3: have anything after dinner and all snacking is bad, so

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Speaker 3: it's about deprivation, deprivation, deprivation, nothing, and then of course

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Speaker 3: they end up binging and it just returns. So I

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Speaker 3: sort of try and be a bit more moderate and

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Speaker 3: bring them back in to say, how could we build

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Speaker 3: a habit that doesn't have to be all or nothing

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Speaker 3: so you can still enjoy something, but it doesn't have

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Speaker 3: to be five or six hundred extra calories. It may

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Speaker 3: only be one or two hundred extra and then still

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Speaker 3: fit into your sustainable, stainable meal plan. And I think

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Speaker 3: that's sometimes the difference when you see dietitians versus more

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Speaker 3: extreme regimes. Extreme regimes are always all or nothing. You

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Speaker 3: can't have that you can't have that, whereas I think

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Speaker 3: we try and bring things in so it's sustainable for

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Speaker 3: people and even though perhaps the results take a little

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Speaker 3: bit longer to get there.

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Speaker 1: Definitely, And I'm trying to think of a few other again,

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Speaker 1: I don't want to say bad habits like you, but

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Speaker 1: a few other habits that don't IRVS very well. And

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Speaker 1: for a lot of us, it's things like eating while

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Speaker 1: we're distracted, or it might be rewarding ourselves with food

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Speaker 1: after we've had a good exercise session, or it might

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Speaker 1: be something simple like scrolling social media when realistically we

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Speaker 1: should be sleeping, and just things that don't serve us

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Speaker 1: or don't take us as close to our goals. And

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Speaker 1: I think the biggest one for me with my client Susie,

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Speaker 1: a lot of it comes back to mindfulness.

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Speaker 2: Like a lot of.

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Speaker 1: People know that they're doing or they know that what

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Speaker 1: they're doing isn't taking them closer to their goals, but

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Speaker 1: it's the fact that it's that automatic habit. And a

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Speaker 1: lot of times that habits that don't service or automatic,

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Speaker 1: they're things that we're doing without even really sitting down

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Speaker 1: and thinking about them or processing that thing. It's just

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Speaker 1: something that sort of happens, like where we've had dinner,

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Speaker 1: we grab some chocolate or some chips or something out

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Speaker 1: of the pantry and we're on the couch eating that

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Speaker 1: before we've even kind of thought about that. Or we

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Speaker 1: jump into bed, we set the alarm and then we

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Speaker 1: pick up our phone and we start scrolling, and you know,

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Speaker 1: an hour later, it's like we're down this rabbit hole.

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Speaker 1: Fifty four tiktoks later and it's like, oh my goodness,

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Speaker 1: now it's midnight. What happened? So I think a lot

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Speaker 1: of it comes down to mindfulness. So I think that

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Speaker 1: to I guess, break bad habits or to create better

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Speaker 1: habits that actually service, it comes down to being mindful

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Speaker 1: of the ones that don't service and putting some key

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Speaker 1: things in place in order to I guess, just bring

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Speaker 1: us back to the present moment and you know, reverse

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Speaker 1: it or change something out. So I always like to

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Speaker 1: say that instead of trying to break a bad habit

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Speaker 1: and go all or nothing, like you said, replace a

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Speaker 1: bad habit with a good one. So don't go cold

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Speaker 1: jerk and go all right, I'm just going to stop

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Speaker 1: eating after dinner altogether. If you're not necessarily hungry. You

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Speaker 1: can or you can't eat. It's entirely up to you.

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Speaker 1: But perhaps rather than saying I'm just going to sit

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Speaker 1: on the couch and do absolutely nothing, that craving or

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Speaker 1: that need to eat after dinner will be there and

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Speaker 1: be kind of gnawing away you cause you're so used

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Speaker 1: to doing that. Get up and have a nice hot shower,

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Speaker 1: or go and do some yoga or do some journaling

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Speaker 1: first and then come back and watch a little bit

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Speaker 1: of TV afterwards. It's just about changing up the routine

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Speaker 1: and shaking up that sort of automatic pathway or the

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Speaker 1: automatic behavior that you normally do. And I also find

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Speaker 1: that for habits, it's really important to be accountable. So

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Speaker 1: letting other people know, hey, this is something that I

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Speaker 1: do regularly, it's not really serving me. Can you help

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Speaker 1: me to stay accountable? And I'm going to try doing

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Speaker 1: this instead of it. So I think that having sort

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Speaker 1: of an accountability habit buddy is a really good idea, Susie.

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Speaker 1: And that might be someone in your household, might be

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Speaker 1: someone at your work, or it could you just be

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Speaker 1: I don't know, a person on social media that you

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Speaker 1: chat to regularly.

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Speaker 3: I think the things that have stood out For me,

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Speaker 3: I like to focus on one at a time. I

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Speaker 3: think in people's lives, they're generally overwhelmed. Our days are

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Speaker 3: scheduled to the max. We have very little time. If

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Speaker 3: we do, we cram it full of things. You know

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Speaker 3: that unsheduled time is a thing of the past. It's

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Speaker 3: just always stimulus, you know, we're always on. So I

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Speaker 3: think in these busy lives, setting yourself up to be

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Speaker 3: doing multiple things that you want to change at any

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Speaker 3: one time as a recipe for disasters. So just start

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Speaker 3: small and concentrate on one thing at a time. But

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Speaker 3: the other thing, I think it has to be fun

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Speaker 3: and enjoyable and almost look forward to it. So again,

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Speaker 3: a bit of a belief I have is that life

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Speaker 3: is pretty hard. You know, look at the stress we've

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Speaker 3: had in the past couple of years. People are are stressed,

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Speaker 3: you know work, you know, life is expensive. There's a

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Speaker 3: lot of stress around with mixed families and relationships and

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Speaker 3: a lot of juggling going on, and everyone tends to

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Speaker 3: be pushed to the max. And I think as soon

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Speaker 3: as it comes to lifestyle change again, we come back

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Speaker 3: to that punishment. Things we shouldn't be doing and things

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Speaker 3: we're doing wrong and things that are bad. Now, you

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Speaker 3: would argue psychologically that straight away is very limiting because

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Speaker 3: it's not something we're looking forward to or enjoying. So

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Speaker 3: I think when it comes to the habits, it's about

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Speaker 3: making it fun or novel, or whether it's a competition

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Speaker 3: with a friend to change it, or you're actually looking

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Speaker 3: forward to doing something differently, or you get a reward.

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Speaker 3: You've got to team it with something, and you've got

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Speaker 3: a team with something you excited about, enjoy or curious

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Speaker 3: about interested in. And that's partly why fitness apps work

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Speaker 3: so well, because there's a novel factor around it and

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Speaker 3: we're getting feedback and reinforcement. And so if we can

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Speaker 3: create that with habits and have something else we're really

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Speaker 3: looking forward to. You know, for example, I only watch

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Speaker 3: my favorite show on television when I'm on the treadmill.

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Speaker 3: So suddenly the habit's not about I have to exercise

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Speaker 3: more and I'm flogging myself in the heat and going

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Speaker 3: out at night and I'm tired. It's about, hang on,

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Speaker 3: I'm going to watch my favorite show and I'm actually

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Speaker 3: going to do it while I'm on the treadmill. So

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Speaker 3: that's something really fun and positive and the same if

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Speaker 3: you enjoy something after dinner, What's something that I really

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Speaker 3: like eating that still fits into my calories and I'm

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Speaker 3: going to have that and focus on that rather than

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Speaker 3: all the things I shouldn't be having. So that for

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Speaker 3: me is really really important, because you know, life's really tough,

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Speaker 3: so let's put some more good stuff in there and

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Speaker 3: then it all becomes a whole lot easier.

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Speaker 1: I love that, and I had to think exact same

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Speaker 1: thing this morning. I went down to the treadmill and

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Speaker 1: I watched something on Netflix while I well, I walked

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Speaker 1: in the air coorn in the treadmill.

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Speaker 2: We was very enjoyable.

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Speaker 3: And we're all for more pleasure, more pleasure from our

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Speaker 3: food and more enjoyment in life and when we'll be

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Speaker 3: on the right track.

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Speaker 2: Absolutely.

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Speaker 1: And then for our final segment of the shows, Susie,

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Speaker 1: we're answering one of the most commonly asked listener questions. Susie,

437
00:19:54,920 --> 00:19:57,240
Speaker 1: we get asked all the time, do we need to

438
00:19:57,280 --> 00:19:59,879
Speaker 1: take a multi vitamin? There are every man in his

439
00:20:00,040 --> 00:20:02,840
Speaker 1: dog selling some sort of multi vitamin. We're being told

440
00:20:02,840 --> 00:20:04,639
Speaker 1: that we need there not just multivitamin, is you know

441
00:20:04,720 --> 00:20:08,879
Speaker 1: green supplements you know, immunity, immunity supplements, things are our eyes,

442
00:20:08,920 --> 00:20:11,639
Speaker 1: things to have, our skin. The supplement industry is a

443
00:20:11,680 --> 00:20:13,760
Speaker 1: billion dollar industry, but I think the one that's been

444
00:20:13,800 --> 00:20:16,720
Speaker 1: a long around for a really really long time is

445
00:20:16,760 --> 00:20:19,320
Speaker 1: just the standard multi vitamin. And I always say to

446
00:20:19,359 --> 00:20:22,359
Speaker 1: my clients that the standard, easy answer for most people

447
00:20:22,520 --> 00:20:24,800
Speaker 1: is no, you don't if you have a healthy diet.

448
00:20:25,400 --> 00:20:27,399
Speaker 1: But I think it really comes down to the fact, Suzi,

449
00:20:27,480 --> 00:20:30,240
Speaker 1: that the majority of Australians don't have a healthy diet

450
00:20:30,240 --> 00:20:33,399
Speaker 1: because the majority of Australians are overweight or obese, and

451
00:20:33,480 --> 00:20:35,880
Speaker 1: so I think for a lot of us, potentially we do,

452
00:20:36,359 --> 00:20:39,360
Speaker 1: but you know, a small little pill isn't gonna save

453
00:20:39,440 --> 00:20:41,240
Speaker 1: us at the end of the day, unfortunately. So there

454
00:20:41,280 --> 00:20:44,560
Speaker 1: are some population groups I guess that have higher requirements,

455
00:20:44,680 --> 00:20:48,800
Speaker 1: those that are pregnant, breastfeeding, those were really high activity requirements,

456
00:20:48,960 --> 00:20:54,119
Speaker 1: some people with particular diseases, and even you know, some

457
00:20:54,160 --> 00:20:56,439
Speaker 1: people who overweight and struggle to gain weight or struggle

458
00:20:56,480 --> 00:20:58,440
Speaker 1: to eat enough, or might have poor appetites or early

459
00:20:58,480 --> 00:21:01,680
Speaker 1: society that you know, nutrition as well. Those sorts of

460
00:21:01,720 --> 00:21:05,840
Speaker 1: population groups potentially would benefit from a general multi vitamin.

461
00:21:06,000 --> 00:21:08,000
Speaker 1: But I think it's always best practice to check with

462
00:21:08,040 --> 00:21:10,880
Speaker 1: your dietician just to ensure because as Susie mentioned, you

463
00:21:10,920 --> 00:21:13,800
Speaker 1: can like over supplementing can be a bad thing, put

464
00:21:13,840 --> 00:21:16,080
Speaker 1: it that way. But I think for the majority of people,

465
00:21:16,320 --> 00:21:18,800
Speaker 1: you can get, you know, the bulk of your nutrients,

466
00:21:18,800 --> 00:21:21,200
Speaker 1: your vitamins, your minerals out of a good quality diet.

467
00:21:21,240 --> 00:21:22,840
Speaker 1: But I think the majority of us are just looking

468
00:21:22,880 --> 00:21:25,680
Speaker 1: for that shortcut. I mean, the other small percentage are

469
00:21:25,720 --> 00:21:27,600
Speaker 1: what I like to call the worried well SUSI. They're

470
00:21:27,600 --> 00:21:29,960
Speaker 1: doing all the right things, they're eating a really healthy diet.

471
00:21:30,040 --> 00:21:32,160
Speaker 1: They just want that little tiny edge and they think,

472
00:21:32,280 --> 00:21:34,320
Speaker 1: I'll just take this and I'll make me just that

473
00:21:34,359 --> 00:21:36,760
Speaker 1: little bit healthier. So if you have a general good

474
00:21:36,800 --> 00:21:38,879
Speaker 1: healthy diet, if you're doing all of the right things,

475
00:21:39,040 --> 00:21:42,439
Speaker 1: a multi vitamin will not make you any healthier. So

476
00:21:42,480 --> 00:21:44,119
Speaker 1: I think that's something that's really important for a lot

477
00:21:44,119 --> 00:21:46,199
Speaker 1: of people probably to hear. I think a lot of

478
00:21:46,240 --> 00:21:49,240
Speaker 1: us are what I sort of term the worried well Susie.

479
00:21:49,240 --> 00:21:50,919
Speaker 1: You know, we just want to do extra things just

480
00:21:51,000 --> 00:21:52,840
Speaker 1: in case, or just because we think it'll give us

481
00:21:52,840 --> 00:21:54,639
Speaker 1: that a little bit of an edge. But unfortunately, with

482
00:21:54,720 --> 00:21:57,400
Speaker 1: multi vitamins, they're only really going to be effective if

483
00:21:57,400 --> 00:21:59,960
Speaker 1: we're deficient in some of those vitamins and minerals.

484
00:22:00,200 --> 00:22:02,399
Speaker 3: And it's so interesting, isn't it, Because it's one of

485
00:22:02,440 --> 00:22:05,639
Speaker 3: the most growing industries, because there's a lot of money

486
00:22:05,640 --> 00:22:06,800
Speaker 3: to be made in supplements.

487
00:22:06,840 --> 00:22:08,040
Speaker 2: That's the basic reason.

488
00:22:08,080 --> 00:22:09,879
Speaker 3: And I think the things that spring to mind for

489
00:22:09,960 --> 00:22:14,040
Speaker 3: me naturally I agree with everything you say, is that

490
00:22:14,600 --> 00:22:17,320
Speaker 3: the observation I have from some of my worried well

491
00:22:17,640 --> 00:22:20,040
Speaker 3: or fit and healthy people is that they're using often

492
00:22:20,080 --> 00:22:24,320
Speaker 3: a protein powder is part of their daily intake, and

493
00:22:24,560 --> 00:22:27,960
Speaker 3: or protein bars and supplements like that, or if they're

494
00:22:28,000 --> 00:22:30,720
Speaker 3: on meal replacements. So we've spoken about VLCD and meal

495
00:22:30,760 --> 00:22:34,000
Speaker 3: replacement before. Now all of those food types are often

496
00:22:34,040 --> 00:22:37,399
Speaker 3: fully fortified with a full vitamin and mineral profile. And

497
00:22:37,440 --> 00:22:40,199
Speaker 3: for reference, that's why sometimes on protein powder containers it

498
00:22:40,200 --> 00:22:43,080
Speaker 3: will say not appropriate for pregnant and breastfeeding women, not

499
00:22:43,119 --> 00:22:45,200
Speaker 3: because there's anything really wrong with it, more that they've

500
00:22:45,240 --> 00:22:47,720
Speaker 3: got to be mindful that that full micro nutrient profile

501
00:22:47,720 --> 00:22:50,120
Speaker 3: of all the vitamins and minerals, If you can take

502
00:22:50,160 --> 00:22:52,800
Speaker 3: too much of that, particularly if you're pregnant breastfeeding, it's

503
00:22:52,840 --> 00:22:55,480
Speaker 3: not a healthy thing for the baby. So it's more

504
00:22:55,600 --> 00:22:58,800
Speaker 3: just being cautious in that space. But often people are

505
00:22:58,840 --> 00:23:02,240
Speaker 3: getting multiple sources of all these multivitamins. So for example,

506
00:23:02,240 --> 00:23:04,240
Speaker 3: if you have a meal replacement shake once a day,

507
00:23:04,520 --> 00:23:06,560
Speaker 3: and then use a protein powder and then have a

508
00:23:06,560 --> 00:23:09,240
Speaker 3: protein bar, you've got three lots of fortified nutrients that

509
00:23:09,280 --> 00:23:11,480
Speaker 3: you probably don't even need and are basically peeing out

510
00:23:11,520 --> 00:23:13,520
Speaker 3: and putting more pressure on your kidneys.

511
00:23:13,560 --> 00:23:15,680
Speaker 2: So, you know, I very rarely.

512
00:23:15,720 --> 00:23:18,479
Speaker 3: I'm thinking at times I may prescribe it, you know,

513
00:23:19,000 --> 00:23:21,480
Speaker 3: perhaps to an athlete who might be traveling or someone

514
00:23:21,480 --> 00:23:24,440
Speaker 3: who's overseas and not going to have that fresh fruit

515
00:23:24,480 --> 00:23:26,440
Speaker 3: and veggies that give us the vitamin BS and the

516
00:23:26,520 --> 00:23:29,280
Speaker 3: vitamin c's and things that we do need daily. But

517
00:23:29,400 --> 00:23:32,040
Speaker 3: I couldn't. I don't ever take them. I've never even

518
00:23:32,280 --> 00:23:33,879
Speaker 3: you know, hand on heart, even when I was pregnant.

519
00:23:33,920 --> 00:23:35,480
Speaker 3: I was so naughty I didn't even take them. Then.

520
00:23:35,560 --> 00:23:39,119
Speaker 3: I'm just not a great supplement person because I'm a dietician.

521
00:23:39,119 --> 00:23:40,920
Speaker 3: You know, I eat my nutrients. And I think we're

522
00:23:40,920 --> 00:23:43,560
Speaker 3: always alarmed when we hear reports from clients who have

523
00:23:43,600 --> 00:23:45,960
Speaker 3: been to seat health practitioner and been prescribed six or

524
00:23:46,000 --> 00:23:49,520
Speaker 3: eight hundred dollars worth of very expensive supplements and concentrated

525
00:23:49,600 --> 00:23:52,760
Speaker 3: nutrients and some as we've discussed in relation to COVID,

526
00:23:53,200 --> 00:23:55,440
Speaker 3: more is not better, and so having more and more

527
00:23:55,480 --> 00:23:57,440
Speaker 3: of these things can actually be toxic to the body.

528
00:23:57,520 --> 00:24:00,359
Speaker 3: So you do need to be really, really careful if

529
00:24:00,400 --> 00:24:03,359
Speaker 3: someone is wanting to or taking supplements. So some people

530
00:24:03,440 --> 00:24:05,720
Speaker 3: might come in and say I'm taking fol aid, or

531
00:24:05,760 --> 00:24:08,199
Speaker 3: I'm taking vitamin B for energy, or I'm taking vitamin D.

532
00:24:08,359 --> 00:24:10,800
Speaker 3: I will always go through individually and make sure there's

533
00:24:10,800 --> 00:24:14,720
Speaker 3: an actual need for those supplements. But you know, in general,

534
00:24:15,119 --> 00:24:18,400
Speaker 3: unless you're eliminating food groups for various reasons, if you're

535
00:24:18,440 --> 00:24:22,160
Speaker 3: siliac and you can't consume a lot of carbohydrate based foods,

536
00:24:22,359 --> 00:24:24,119
Speaker 3: or if you've got food in tolerance and for that

537
00:24:24,160 --> 00:24:26,040
Speaker 3: reason you've eliminated a lot of your fresh food for

538
00:24:26,080 --> 00:24:29,480
Speaker 3: a while, Sure, but the truth is you probably don't

539
00:24:29,520 --> 00:24:32,200
Speaker 3: need it, and I'd be saving my money and waiting

540
00:24:32,280 --> 00:24:34,320
Speaker 3: until there was a real need for you to actually

541
00:24:34,320 --> 00:24:37,120
Speaker 3: take something, particularly as I said, if you're using things

542
00:24:37,119 --> 00:24:39,240
Speaker 3: like protein powders, which have a full nutrient profile.

543
00:24:39,280 --> 00:24:41,760
Speaker 1: Anyway, I agree, I think the majority of us, if

544
00:24:41,800 --> 00:24:44,600
Speaker 1: we have deficiencies, and you know, the reality is a

545
00:24:44,600 --> 00:24:46,360
Speaker 1: lot of people do a lot of women in particular

546
00:24:46,560 --> 00:24:48,919
Speaker 1: low on iron low and vitamin D, A lot of

547
00:24:49,000 --> 00:24:50,960
Speaker 1: you know, people following more plant based diets can be

548
00:24:51,000 --> 00:24:53,320
Speaker 1: lower and vitamin B twelve that sort of thing. Then

549
00:24:53,359 --> 00:24:56,200
Speaker 1: we should potentially be supplementing if we have We should

550
00:24:56,240 --> 00:24:59,719
Speaker 1: definitely be supplementing if we have clinical deficiencies, but supplementing

551
00:24:59,720 --> 00:25:02,520
Speaker 1: with that one particular thing we're deficient in, not just

552
00:25:02,640 --> 00:25:04,879
Speaker 1: as we mentioned, everything all at once contained in a

553
00:25:04,960 --> 00:25:07,320
Speaker 1: multi vitamin, because the problem with that is, yes, we're

554
00:25:07,320 --> 00:25:09,720
Speaker 1: getting a full range of vitamins and minerals, but it's

555
00:25:09,720 --> 00:25:12,080
Speaker 1: often not enough for the thing we're clinically deficient in.

556
00:25:12,280 --> 00:25:14,880
Speaker 1: We often need a higher level of iron, as an example,

557
00:25:15,160 --> 00:25:17,880
Speaker 1: than what the iron would be contained in a multi vitamin.

558
00:25:17,920 --> 00:25:20,199
Speaker 1: So I'm very much a fan of, just like you, Susie,

559
00:25:20,200 --> 00:25:22,640
Speaker 1: if we do have an efficiency, supplementing with that one

560
00:25:22,960 --> 00:25:25,720
Speaker 1: vitamin mineral in the correct dose rather than just taking

561
00:25:25,800 --> 00:25:27,880
Speaker 1: a multi vitamin for kicks and hoping that that kind

562
00:25:27,880 --> 00:25:30,560
Speaker 1: of ticks all of our bases off. But yeah, absolutely,

563
00:25:30,600 --> 00:25:33,560
Speaker 1: I think for some people it probably is worthwhile. If

564
00:25:33,560 --> 00:25:36,040
Speaker 1: they're you know, Bossy Eaters allergy, is that sort of thing,

565
00:25:36,200 --> 00:25:38,560
Speaker 1: but I think for the large majority of us, we're

566
00:25:38,600 --> 00:25:40,639
Speaker 1: just sort of a lot of people are doing it

567
00:25:40,720 --> 00:25:42,400
Speaker 1: just because they think that it'll give them a little

568
00:25:42,400 --> 00:25:43,560
Speaker 1: bit of an edge or a little bit of an

569
00:25:43,560 --> 00:25:46,280
Speaker 1: extra step up, when that's not necessarily the case for

570
00:25:46,320 --> 00:25:46,960
Speaker 1: a lot of people.

571
00:25:47,280 --> 00:25:49,199
Speaker 3: And the other thing to keep in mind is because

572
00:25:49,240 --> 00:25:52,920
Speaker 3: the multi vitamin is more expensive doesn't make it better. Yeah,

573
00:25:53,000 --> 00:25:55,600
Speaker 3: iron is iron generally. You know, there's some cases where

574
00:25:55,640 --> 00:25:57,760
Speaker 3: you might have a type of calcium, for example, which

575
00:25:57,800 --> 00:26:01,200
Speaker 3: is better absorbed or in a high concentration, but certainly

576
00:26:01,240 --> 00:26:03,679
Speaker 3: paying a lot more for a multi vitamin when you

577
00:26:03,720 --> 00:26:07,280
Speaker 3: actually look at the numbers, they're probably pretty similar. So

578
00:26:07,440 --> 00:26:10,640
Speaker 3: don't pay more just because it's a brand name or

579
00:26:11,160 --> 00:26:14,399
Speaker 3: sprouted as being more exclusive a brand. You know, it

580
00:26:14,480 --> 00:26:16,760
Speaker 3: is the same stuff in many cases, so definitely take

581
00:26:16,800 --> 00:26:18,960
Speaker 3: that time to check your labels because ultimately you'll just

582
00:26:19,000 --> 00:26:21,920
Speaker 3: be throwing your money away if you're paying higher amounts

583
00:26:21,960 --> 00:26:24,200
Speaker 3: of money for basically the same nutrients.

584
00:26:24,560 --> 00:26:26,639
Speaker 1: So that brings us to the end of the new

585
00:26:26,720 --> 00:26:29,239
Speaker 1: Tute out for another week. If you guys haven't done

586
00:26:29,280 --> 00:26:32,080
Speaker 1: so already, we would really appreciate if you subscribe to

587
00:26:32,119 --> 00:26:35,000
Speaker 1: the podcast and that way we'll get delivered straight into

588
00:26:35,080 --> 00:26:37,640
Speaker 1: your inbox every Sunday morning when we drop and also

589
00:26:37,720 --> 00:26:41,600
Speaker 1: every Wednesday morning when we drop the new mini podcasts

590
00:26:41,840 --> 00:26:45,000
Speaker 1: as well. And so we have our Instagram and Facebook

591
00:26:45,000 --> 00:26:47,960
Speaker 1: social sites running. We're at the Nutrition Couch podcast on

592
00:26:48,000 --> 00:26:50,200
Speaker 1: Instagram and Facebook. You guys can give us a follow,

593
00:26:50,280 --> 00:26:52,600
Speaker 1: ask us any questions there and we will catch you

594
00:26:52,640 --> 00:26:54,720
Speaker 1: guys next week. We appreciate you listening.

595
00:26:54,480 --> 00:26:55,160
Speaker 2: Have a great week.

596
00:27:00,920 --> 00:27:05,840
Speaker 1: Speed to the Bust Prospect to st