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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. 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 Leanne.

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Speaker 2: Wood and I'm Sussie Burrow, and as.

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

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Speaker 1: we bring you the Nutrition Cash, 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 multivitamin? But first, with many

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Speaker 1: 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 mine 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 2: Well, it's really interesting, land because for all of the

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Speaker 2: bad things about COVID, and I'm sure we could make

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Speaker 2: a list them how long, because it's gone on for

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Speaker 2: so long. Now we're starting to see some great research

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Speaker 2: emerge when people have specifically looked at dietary patterns that

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Speaker 2: may make COVID symptoms worse or mean you're more likely

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Speaker 2: to get COVID. So there's a couple of good publications

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Speaker 2: in pretty good journals out there, and I had to

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Speaker 2: go through them because I put together a couple of

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Speaker 2: articles for a couple of media outlets. So it was

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Speaker 2: really fascinating. So the first sort of piece of evidence

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Speaker 2: that's out there to show a direct relationship is that

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Speaker 2: it's an observational study that showed individuals who followed a

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Speaker 2: pescatarian or vegetarian style of eating. So that is where

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Speaker 2: you're eliminating meat, for example, chick fish or pescatarian, where

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Speaker 2: you're still including fish, so a largely plant based diet

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Speaker 2: without being vegan, which is eliminating all animal foods, and

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Speaker 2: it found that there was didn't reduce the risk of

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Speaker 2: getting COVID, but if you did get COVID, it reduced

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Speaker 2: the severity of symptoms and shortened the duration of disease. So,

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Speaker 2: you know, it was observational only. They didn't gust specifically why,

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Speaker 2: but had the hypothesis that people we know who have

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Speaker 2: a diet that's packed full of plant based foods, achieving

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Speaker 2: that thirty different varieties a day have healthier guts and

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Speaker 2: most likely a reduced level of inflammation in the body.

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Speaker 2: And so the thought is because part of the COVID reaction,

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Speaker 2: particularly in the respiratory system, is it's an inflammatory condition

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Speaker 2: where the body's basically very inflamed and very cranky. They're

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Speaker 2: thinking that because people with that style of diet have

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Speaker 2: a lower risk of inflammation in the body and a

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Speaker 2: lower incidence of diseases like type two diabetes and heart disease,

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Speaker 2: that if they do contract it, they contract it far

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Speaker 2: less severe and the disease they body the immune system

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Speaker 2: responds to it quicker and gets rid of it from

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Speaker 2: the body and then I guess the other what we

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Speaker 2: do know is that an anti inflammatory diet indeed is indicated.

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Speaker 2: So of the medical symptoms that present when people do

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Speaker 2: have COVID. Dehydration is incredibly common and for a number

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Speaker 2: of reasons. But perhaps if someone's coughing a lot or

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Speaker 2: sneezing a lot, obviously you're losing fluid from that, but

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Speaker 2: also if you're feeling pretty sick, because as some people

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Speaker 2: will describe feeling very unwell, they don't eat and drink

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Speaker 2: for longer period, so they can get quite dehydrated, and

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Speaker 2: then the symptoms are far worse. You definitely feel worse.

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Speaker 2: The immune system doesn't function as effectively when you're dehydrated,

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Speaker 2: so the first thing is to maintain some level of

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Speaker 2: fluids to optimize hydration. So that's where things like the

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Speaker 2: electrolyte drinks like Hydraulte or even low sugar type power

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Speaker 2: aids or Gatorades can come in very very handy, even

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Speaker 2: soups if people aren't feeling like eating, which was definitely

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Speaker 2: feedback on social media. I had people said it's all

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Speaker 2: well and good to say what we should be eating.

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Speaker 2: I don't feel like eating anything, particularly when you lose

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Speaker 2: your senses around taste and smell, but still drinking and

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Speaker 2: keeping on top of that and getting at least two

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Speaker 2: leaders if not more leaders of fluids per day, and

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Speaker 2: what is best will water, electrolyte, drinks, and then things

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Speaker 2: like your veggie based juices and soups because it's that

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Speaker 2: concentration of vegetables that again have very high concentrations of nutrients.

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Speaker 2: And another really interesting study which links into some of

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Speaker 2: the dietary recommendations is that with sufferers from COVID, they

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Speaker 2: attempted to treat it using vitamin infusions, so specifically very

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Speaker 2: very high doses of vitamin C and also zinc. Now

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Speaker 2: these aren't amounts that we can replicate in our diet.

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

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Speaker 2: be conducted under medical supervision because they can be damaging

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Speaker 2: if you concentrate nutrients. But in the case of vitamin

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Speaker 2: C and zinc, again improve recovery and outcome and reduced

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Speaker 2: inflammation of people who had COVID. So if we take

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Speaker 2: back and say well, what can we do, we definite

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Speaker 2: they want to tick the box on vitamin sea rich foods.

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Speaker 2: Vitamin C is one of the most powerful natural antioxidants

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Speaker 2: that we can consume. And indeed, busy people leanne often

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Speaker 2: and not having a lot of vitamin C. They think

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Speaker 2: they are, but if you're not having a serve of

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Speaker 2: fruit each day, you're not getting your three to four

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Speaker 2: cups of vegetables quite often, we're reasonably low. Now the

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Speaker 2: recommended intake for vitamin C is I think it's actually

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Speaker 2: gone up to about fifty milligrams per day, but certainly

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Speaker 2: you could double that and have it frequently through the

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Speaker 2: day from fresh fruits and veggies via foods that are

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Speaker 2: exceptionally rich, things like kiwifruit and citrus fruit, tomatoes, our

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Speaker 2: leafy green veggies and juicing those and blending those and

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Speaker 2: having them when you're recovering is a really good idea,

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Speaker 2: particularly if you don't feel like eating anything else. And

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Speaker 2: in the case of zinc, another nutrient which is quite

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Speaker 2: low in the diet of Australians because our soil is

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Speaker 2: not overly rich in zinc. And again if you're not

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Speaker 2: consuming red meat regularly or seafood regularly, our intake can

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Speaker 2: be quite low. So if you do have your taste back,

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Speaker 2: and I'm happy to eat things like your prawns and

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Speaker 2: shellfish are very very rich sources of zinc, and again

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Speaker 2: we can better effort from topping those up when we're recovering.

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Speaker 2: So sure, by all means you can take a supplement,

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Speaker 2: but overdoing supplementation, particularly zinc, can be dangerous, so don't

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Speaker 2: be careful with the recommended intakes of that. A much

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Speaker 2: safer way to do it is to load up your

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Speaker 2: diet with those nutrients and so that will help to

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Speaker 2: reduce inflammation and help you recover if you have been

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Speaker 2: 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 2: They were infusions and there were very high clinical levels. Again,

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Speaker 2: you wouldn't ever replicate that from a dietary perspective. It

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Speaker 2: was done under medical management as a protocol. So yes,

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Speaker 2: it's not something that you would be encouraging people to

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Speaker 2: do under without medical management as such. But it was

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Speaker 2: more observational again to say that obviously those two nutrients

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Speaker 2: have a key role in modulating immune response, which reduced

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Speaker 2: the inflammatory pathways and hence lessened the experience of COVID

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Speaker 2: 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 wellness

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Speaker 1: centers and nurses hook them up to sort of ivy,

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Speaker 1: you know, vitamin Z infusions, and as I understand, I

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

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

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

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

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Speaker 1: COVID and that sort of thing around, you do have to.

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Speaker 2: Be really careful. You see it sometimes in anti aging

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Speaker 2: medical clinics whether they will give vitamin infusion specifically, the

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Speaker 2: only ones I've ever seen vitamin C and vitamin B,

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Speaker 2: both water soluble vitamins, so you know, again you can't

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Speaker 2: you can have too much, but it's a bit harder.

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Speaker 2: The body does excreet that quite efficiently. I've never heard

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Speaker 2: of mineral ones except for iron under medical supervision for

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Speaker 2: people who are very very low in iron. But we

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Speaker 2: need to really stress this isn't something we're suggesting or recommending. Absolutely,

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Speaker 2: you know, they can be quite dangerous in the case

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Speaker 2: of vitamins and minerals that get stored in the body,

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Speaker 2: in particular things like zinc and iroon. So we're certainly

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Speaker 2: not suggesting people go and look into this. This was

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Speaker 2: purely an observational look and to see how can we

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Speaker 2: manage this disease moving forward and is there potentially a

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Speaker 2: dietary application. So extrapolating right deck to food is very

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Speaker 2: very different from supplementation. You can overdo it. So I

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Speaker 2: think the concern I've had in recent weeks in the

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Speaker 2: media is that you see people talking about zinc and

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Speaker 2: zinc being great. So the last thing we want to

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Speaker 2: see is people buying some concentrated zinc at a vitamin

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Speaker 2: store and super high super supplementing it. That can be

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Speaker 2: really dangerous. So do always stick to the recommendations on

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Speaker 2: supplementation packets. They're there for a reason. You can become

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Speaker 2: quite toxic from over supplementation, even of vitamins. But just

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Speaker 2: as observational when it comes to the key foods that

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Speaker 2: have those nutrients. Indeed, vitamins see rich foods and zinc

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Speaker 2: rich foods are a good idea, particularly if you know

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Speaker 2: your diet hasn't been amazing and you are trying to

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Speaker 2: recover from this inflammatory illness.

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

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

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Speaker 1: 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, Suzi, 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, higher 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

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Speaker 1: really just I guess for our listens at home, taking

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

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

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

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Speaker 1: that's really helpful not just for your overall general health,

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

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Speaker 1: heals are so closely linked to immunity as well, and.

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Speaker 2: That indeed, there's been something that's come up time and

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Speaker 2: time again over the past couple of years, and people

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Speaker 2: with homeobidities like we've discussed, those inflammatory pathways have had

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Speaker 2: a higher chance or a higher risk of dealing with

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Speaker 2: severe disease in the hospital. So that is where we

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Speaker 2: constantly talk about eating for an anti inflammatory effect, because

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Speaker 2: you know who was to know we were about to

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Speaker 2: have a global pandemic, and indeed, if you were at

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Speaker 2: higher risk of getting that disease, it would be exacerbated

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Speaker 2: in people with those pro inflammatory conditions. So indeed, long

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Speaker 2: term it's of interest to us as dietitians thinking that

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Speaker 2: these baseline diets are very very powerful and it appears

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Speaker 2: modulating immune function and hence more evidence and rationale for

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Speaker 2: incorporating more plants and a great variety of foods in

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Speaker 2: our diet and keeping our body as healthy as possible.

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Speaker 2: So when these things do cross our path, our immune

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Speaker 2: systems in a good position to respond as effectively as possible.

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Speaker 2: We'll move on to our next topic, habits, bad habits.

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Speaker 2: Do you have a bad habit?

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Speaker 1: Land?

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Speaker 2: You look pretty perfect to me.

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

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

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Speaker 1: any of them.

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Speaker 2: My worst habit, actually I'll share, just to give a

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Speaker 2: I pick at my eyebrows disgusting. So like, I have

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Speaker 2: my beautiful eyebrows all done, and then I when they grow,

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Speaker 2: lets say, your eyebrows, I pick at them. And it's

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Speaker 2: such shocking, shocking habits. So maybe I'll commit to changing

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Speaker 2: that a 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 2: I find that very hard to believe. But she thinks

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Speaker 2: that we'll believe it this time. All right. But what

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Speaker 2: we thought today was when we've spoken about habits previously

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Speaker 2: on the Nutrition Couch, people have really liked the discussion

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Speaker 2: because I think it's something that all resonates with us.

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Speaker 2: But indeed land when it comes to I don't like

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Speaker 2: the idea of bad habits because I think it makes

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Speaker 2: feel like we're it, we'd been naughty. But perhaps habits

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Speaker 2: that aren't conducive to achieving our goals. So some example

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Speaker 2: may be. One that brings to mind is eating the

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Speaker 2: kid's food while you're getting dinner ready. Another one is

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Speaker 2: certainly sitting down after dinner and indulging a little bit

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Speaker 2: too much in the packet of Timtams or ice cream.

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Speaker 2: And indeed, we know that we do on the habits

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Speaker 2: of those around us. So if you're living with someone

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Speaker 2: who brings you know, less than ideal food into the house,

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Speaker 2: so if they're not likely to get up and exercise

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Speaker 2: in the morning and press snooze twelve times, we are

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Speaker 2: very much likely to take on those habits. So just

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Speaker 2: kick us off, and I know habits is more probably

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Speaker 2: your area. We should have reversed the order today. What

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Speaker 2: is a bad habit? And I think, yeah, a bad

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Speaker 2: habits not necessarily anything bad. It's more something that holds

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Speaker 2: you back from achieving the goal of where you want

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Speaker 2: to get to. So that may be just to eat

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Speaker 2: better or to be fitter, or to not run late

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Speaker 2: all the time, or be more organized, and so the

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Speaker 2: habits that sabotage that become our default, particularly when we're

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Speaker 2: tired and stressed and don't have that result and focus

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Speaker 2: that can be required, particularly when we're trying to make

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Speaker 2: and build new positive habits. So it's not a bad

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Speaker 2: thing as such, it's just bad for you in terms

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Speaker 2: of preventing you getting to where you want to go.

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Speaker 2: So I think the first thing for me Leanne when

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Speaker 2: it comes to this with clients is really trying to

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Speaker 2: identify where things aren't coming together. Because we all know

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Speaker 2: ourselves better than anyone, and we all deep down know

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Speaker 2: the truth. So I question. I sometimes ask clients when

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Speaker 2: it's not becoming really obvious why they're not getting the

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Speaker 2: goals to where they're working on. And I'll say to them,

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Speaker 2: if your husband, if your partner was here in this

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Speaker 2: clinic session right now, and I ask them what you're

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Speaker 2: doing wrong? What would they say? And I find it

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Speaker 2: works really well because it's a step removed from self

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Speaker 2: and it allows them to sort of think, you know, what,

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Speaker 2: does my husband or my partner observe that I do

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Speaker 2: that he couldn't say it to me because it would

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Speaker 2: drive me insane, but I'm going to say it to you.

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Speaker 2: So that's sort of that lens external lens taking your

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Speaker 2: look in. So that's another way if you're not overly clear.

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Speaker 2: And I guess the other thing is sometimes rather than

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Speaker 2: try and work these behaviors into our life, we try

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Speaker 2: and get rid of them completely. So, for example, in

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Speaker 2: the case of eating after dinner, everyone has this all

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Speaker 2: or nothing response where they're like, I don't want to

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Speaker 2: have anything after dinner and all snacking is bad, so

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Speaker 2: it's about deprivation, deprivation, deprivation, nothing, And then of course

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Speaker 2: they end up bringing and it just returns. So I

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Speaker 2: sort of try and be a bit more moderate and

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Speaker 2: bring them back in to say, how could we build

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Speaker 2: a habit that doesn't have to be all or nothing

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Speaker 2: so you can still enjoy something, but it doesn't have

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Speaker 2: to be five or six hundred extra calories. It may

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Speaker 2: only be one or two hundred extra and then still

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Speaker 2: fit into your sustainable, stainable meal plan. And I think

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Speaker 2: that's sometimes the difference when you see dietitians versus more

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Speaker 2: extreme regimes. Extreme regimes are always all or nothing. You

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Speaker 2: can't have that you can't have that, whereas I think

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Speaker 2: we try and bring things in so it's sustainable for

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Speaker 2: people and even though perhaps the results take a little

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Speaker 2: bit longer to get.

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Speaker 1: There, definitely, And I'm trying to think of a few

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

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Speaker 1: but a few other habits that don't nerves very well.

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

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

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

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

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Speaker 1: we should be sleeping, and just things that don't service

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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. Like a

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Speaker 1: lot of people know that they're doing it, or they

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Speaker 1: know that what they're doing isn't taking them closer to

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Speaker 1: their goals, but it's the fact that it's that automatic habit.

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Speaker 1: And a lot of times that habits that don't service

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Speaker 1: or automatic, they're things that we're doing without even really

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Speaker 1: sitting down and thinking about them or processing that thing.

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Speaker 1: It's just something that sort of happens, like where we've

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Speaker 1: had dinner, we grab some chocolate or some chips or

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Speaker 1: something out of the pantry and we're on the couch

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

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

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

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Speaker 1: and you know, an hour later, it's like we're down

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Speaker 1: this rabbit hole. Fifty four tiktoks later and it's like,

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Speaker 1: oh my goodness, now it's midnight, and what happened. So

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Speaker 1: I think a lot of it comes down to mindfulness.

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Speaker 1: So I think that to I guess, break bad habits

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Speaker 1: or to create better habits that actually service, it comes

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Speaker 1: down to being mindful of the ones that don't service

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Speaker 1: and putting some key things in place in order to

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Speaker 1: I guess, just bring us back to the present moment

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Speaker 1: and you know, reverse it or change something out. So

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Speaker 1: I always like to say that instead of trying to

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Speaker 1: break a bad habit and go all or nothing, like

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Speaker 1: you said, replace a bad habit with a good one.

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Speaker 1: So don't go cold jerk and go all right, I'm

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Speaker 1: just going to stop eating after dinner altogether. If you're

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Speaker 1: not necessarily hungry. You can or you can't eat. It's

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Speaker 1: entirely up to you. But perhaps rather than saying I'm

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Speaker 1: just going to sit on the couch and do absolutely nothing,

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Speaker 1: that craving or that need to eat after dinner will

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Speaker 1: be there and it'll be kind of gnawing away you

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Speaker 1: cause you're so used to doing that. Get up and

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Speaker 1: have a nice hot shower, or go and do some

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Speaker 1: yoga or do some journaling first, and then come back

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Speaker 1: and watch a little bit of TV afterwards. It's just

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Speaker 1: about changing up the routine and shaking up that sort

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Speaker 1: of automatic pathway or the automatic behavior that you normally do.

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Speaker 1: And I also find that for habits, it's really important

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Speaker 1: to be accountable. So letting other people know, hey, this

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Speaker 1: is something that I do regularly, it's not really serving me.

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Speaker 1: Can you help me to stay accountable? And I'm going

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Speaker 1: to try doing this instead of it. So I think

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Speaker 1: that having sort of an accountability have it buddy is

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Speaker 1: a really good idea, Susie. And that might be someone

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Speaker 1: in your household, might be someone at your work, or

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Speaker 1: it could just be I don't know, a person on

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Speaker 1: social media that you chat to regularly.

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Speaker 2: I think the things that have stood out for me.

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Speaker 2: I like to focus on one at a time. I

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Speaker 2: think in people's lives, they're generally overwhelmed. Our days are

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Speaker 2: scheduled to the max. We have very little time. If

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Speaker 2: we do, we cram it full of things. You know

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Speaker 2: that unsheduled time is a thing of the past. It's

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Speaker 2: just always stimulus, you know, we're always on. So I

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Speaker 2: think in these busy lives, setting yourself up to be

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Speaker 2: doing multiple things that you want to change at any

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Speaker 2: one time as a recipe for disasters. So just start

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Speaker 2: small and concentrate on one thing at a time. But

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Speaker 2: the other thing, I think it has to be fun

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Speaker 2: and enjoyable and almost look forward to it. So again,

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Speaker 2: a bit of a belief I have is that life

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Speaker 2: is pretty hard. You know, look at the stress we've

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Speaker 2: had in the past couple of years. People are are stressed,

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Speaker 2: you know work, you know, life is expensive. There's a

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Speaker 2: lot of stress around with mixed families and relationships and

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Speaker 2: a lot of juggling going on, and everyone tends to

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Speaker 2: be pushed to the max. And I think as soon

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Speaker 2: as it comes to lifestyle change again, we come back

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Speaker 2: to that punishment. Things we shouldn't be doing and things

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Speaker 2: we're doing wrong and things that are bad. Now, you

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Speaker 2: would argue psychologically that straight away is very limiting because

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Speaker 2: it's not something we're looking forward to or enjoying. So

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Speaker 2: I think when it comes to the habits, it's about

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Speaker 2: making it fun or novel, or whether it's a competition

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Speaker 2: with a friend to change it, or you're actually looking

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Speaker 2: forward to doing something differently, or you get a reward.

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Speaker 2: You've got to team it with something, and you've got

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Speaker 2: a team with something you excited about, enjoy or curious

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Speaker 2: about interested in. And that's partly why fitness apps work

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Speaker 2: so well, because there's a novel factor around it and

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Speaker 2: we're getting feedback and reinforcement. And so if we can

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Speaker 2: create that with habits and have something else we're really

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Speaker 2: looking forward to. You know, for example, I only watch

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Speaker 2: my favorite show on television when I'm on the treadmill.

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Speaker 2: So suddenly the habit's not about I have to exercise

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Speaker 2: more and I'm flogging myself in the heat and going

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Speaker 2: out at night and I'm tired. It's about, hang on,

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Speaker 2: I'm going to watch my favorite show and I'm actually

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Speaker 2: going to do it while I'm on the treadmill. So

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Speaker 2: that's something really fun and positive and the same if

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Speaker 2: you enjoy something after dinner, what's something that I really

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Speaker 2: like eating that still fits into my calories and I'm

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Speaker 2: going to have that and focus on that rather than

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Speaker 2: all the things I shouldn't be having. So that for

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Speaker 2: me is really really important, because you know, life's really tough,

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Speaker 2: so let's put some more good stuff in there and

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Speaker 2: then it all becomes a whole lot easier.

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Speaker 1: I love that, and I had to the 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. We was very enjoyable.

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Speaker 2: And we're all for more pleasure, more pleasure from our

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Speaker 2: food and more enjoyment in life and when we'll be

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Speaker 2: on the right track.

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Speaker 1: Absolutely. 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,

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Speaker 1: we get asked all the time, do we need to

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Speaker 1: take a multi vitamin? There are every man in his

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Speaker 1: dog selling some sort of multi vitamin. We're being told

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Speaker 1: that we need there not just multi vitamins, you know,

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Speaker 1: green supplements you know, immunity, immunity supplements, things are our eyes,

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Speaker 1: things to have, our skin. The supplement industry is a

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Speaker 1: billion dollar industry, but I think the one that's been

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Speaker 1: a long around for a really really long time is

434
00:20:16,720 --> 00:20:19,280
Speaker 1: just the standard multi vitamin. And I always say to

435
00:20:19,320 --> 00:20:22,359
Speaker 1: my clients that the standard, easy answer for most people

436
00:20:22,480 --> 00:20:24,800
Speaker 1: is no, you don't if you have a healthy diet.

437
00:20:25,359 --> 00:20:27,399
Speaker 1: But I think it really comes down to the fact, Suzi,

438
00:20:27,480 --> 00:20:30,240
Speaker 1: that the majority of Australians don't have a healthy diet

439
00:20:30,240 --> 00:20:33,399
Speaker 1: because the majority of Australians are overweight or obese, and

440
00:20:33,440 --> 00:20:35,840
Speaker 1: so I think for a lot of us, potentially we do,

441
00:20:36,320 --> 00:20:39,320
Speaker 1: but you know, a small little pill isn't gonna save

442
00:20:39,400 --> 00:20:41,240
Speaker 1: us at the end of the day, unfortunately. So there

443
00:20:41,280 --> 00:20:44,520
Speaker 1: are some population groups I guess that have higher requirements,

444
00:20:44,640 --> 00:20:48,760
Speaker 1: those that are pregnant, breastfeeding, those were really high activity requirements,

445
00:20:48,920 --> 00:20:54,120
Speaker 1: some people with particular diseases, and even you know, some

446
00:20:54,160 --> 00:20:56,439
Speaker 1: people who overweight and struggle to gain weight or struggle

447
00:20:56,480 --> 00:20:58,440
Speaker 1: to eat enough, or might have poor appetites or early

448
00:20:58,440 --> 00:21:01,560
Speaker 1: society that or you know, nutrition as well. Those sorts

449
00:21:01,600 --> 00:21:05,840
Speaker 1: of population groups potentially would benefit from a general multi vitamin.

450
00:21:05,960 --> 00:21:07,960
Speaker 1: But I think it's always best practice to check with

451
00:21:08,000 --> 00:21:10,840
Speaker 1: your dietician just to ensure because as Susie mentioned, you

452
00:21:10,880 --> 00:21:13,800
Speaker 1: can like over supplementing can be a bad thing, put

453
00:21:13,800 --> 00:21:16,080
Speaker 1: it that way. But I think for the majority of people,

454
00:21:16,280 --> 00:21:18,760
Speaker 1: you can get the you know, the bulk of your nutrients,

455
00:21:18,800 --> 00:21:21,159
Speaker 1: your vitamins, your minerals out of a good quality diet.

456
00:21:21,200 --> 00:21:22,840
Speaker 1: But I think the majority of us are just looking

457
00:21:22,840 --> 00:21:25,600
Speaker 1: for that shortcut. I mean, the other small percentage are

458
00:21:25,680 --> 00:21:27,560
Speaker 1: what I like to call the worried well Susie. They're

459
00:21:27,600 --> 00:21:29,920
Speaker 1: doing all the right things, they're eating a really healthy diet.

460
00:21:30,040 --> 00:21:32,160
Speaker 1: They just want that little tiny edge and they think,

461
00:21:32,280 --> 00:21:34,280
Speaker 1: I'll just take this and I'll make me just that

462
00:21:34,359 --> 00:21:36,760
Speaker 1: little bit healthier. So if you have a general good

463
00:21:36,760 --> 00:21:38,879
Speaker 1: healthy diet, if you're doing all of the right things,

464
00:21:39,040 --> 00:21:42,399
Speaker 1: a multi vitamin will not make you any healthier. So

465
00:21:42,480 --> 00:21:44,080
Speaker 1: I think that's something that's really important for a lot

466
00:21:44,080 --> 00:21:46,119
Speaker 1: of people probably to hear. I think a lot of

467
00:21:46,240 --> 00:21:49,160
Speaker 1: us are what I sort of term the worried well Susy.

468
00:21:49,240 --> 00:21:50,919
Speaker 1: You know, we just want to do extra things just

469
00:21:51,000 --> 00:21:52,800
Speaker 1: in case or just because we think it'll give us

470
00:21:52,840 --> 00:21:54,639
Speaker 1: that a little bit of an edge. But unfortunately, with

471
00:21:54,720 --> 00:21:57,360
Speaker 1: multi vitamins. They're only really going to be effective if

472
00:21:57,400 --> 00:22:00,080
Speaker 1: we're deficient in some of those vitamins and minerals.

473
00:22:00,160 --> 00:22:02,320
Speaker 2: And it's so interesting, isn't it, Because it's one of

474
00:22:02,400 --> 00:22:05,600
Speaker 2: the most growing industries. Because there's a lot of money

475
00:22:05,640 --> 00:22:08,119
Speaker 2: to be made in supplements. That's the basic reason. And

476
00:22:08,160 --> 00:22:10,040
Speaker 2: I think the things that spring to mind for me,

477
00:22:10,240 --> 00:22:14,040
Speaker 2: I naturally I agree with everything you say, is that

478
00:22:14,560 --> 00:22:17,280
Speaker 2: the observation I have from some of my worried well

479
00:22:17,600 --> 00:22:20,040
Speaker 2: or fit and healthy people is that they're using often

480
00:22:20,080 --> 00:22:24,280
Speaker 2: a protein powder is part of their daily intake, and

481
00:22:24,520 --> 00:22:27,960
Speaker 2: or protein bars and supplements like that, or if they're

482
00:22:27,960 --> 00:22:30,680
Speaker 2: on meal replacements. So we've spoken about VLCD and meal

483
00:22:30,720 --> 00:22:33,920
Speaker 2: replacement before. Now, all of those food types are often

484
00:22:34,040 --> 00:22:37,399
Speaker 2: fully fortified with a full vitamin and mineral profile. And

485
00:22:37,440 --> 00:22:40,159
Speaker 2: for reference, that's why sometimes on protein powder containers that

486
00:22:40,200 --> 00:22:43,040
Speaker 2: will say not appropriate for pregnant and breastfeeding women, not

487
00:22:43,080 --> 00:22:45,200
Speaker 2: because there's anything really wrong with it, more that they've

488
00:22:45,200 --> 00:22:47,679
Speaker 2: got to be mindful that that full micro nutrient profile

489
00:22:47,720 --> 00:22:50,080
Speaker 2: of all the vitamins and minerals, if you can take

490
00:22:50,119 --> 00:22:52,600
Speaker 2: too much of that, particularly if you're pregnant and breastfeeding,

491
00:22:52,640 --> 00:22:55,280
Speaker 2: it's not a healthy thing for the baby. So it's

492
00:22:55,320 --> 00:22:58,600
Speaker 2: more just being cautious in that space. But often people

493
00:22:58,640 --> 00:23:02,159
Speaker 2: are getting multiple sources of all these multivitamins. So for example,

494
00:23:02,200 --> 00:23:04,200
Speaker 2: if you have a meal replacement shake once a day,

495
00:23:04,480 --> 00:23:06,520
Speaker 2: and then use a protein powder and then have a

496
00:23:06,560 --> 00:23:09,200
Speaker 2: protein bar, you've got three lots of fortified nutrients that

497
00:23:09,240 --> 00:23:11,480
Speaker 2: you probably don't even need and are basically peeing out

498
00:23:11,480 --> 00:23:14,479
Speaker 2: and putting more pressure on your kidneys. So, you know,

499
00:23:14,560 --> 00:23:17,640
Speaker 2: I very rarely. I'm thinking at times I may prescribe it,

500
00:23:18,200 --> 00:23:21,040
Speaker 2: you know, perhaps to an athlete who might be traveling

501
00:23:21,119 --> 00:23:23,720
Speaker 2: or someone who's overseas and not going to have that

502
00:23:23,920 --> 00:23:26,280
Speaker 2: fresh fruit and veggies that give us the vitamin BS

503
00:23:26,320 --> 00:23:28,639
Speaker 2: and the vitamin c's and things that we do need daily.

504
00:23:29,160 --> 00:23:31,520
Speaker 2: But I couldn't. I don't ever take them. I've never

505
00:23:31,640 --> 00:23:33,879
Speaker 2: even you know, hand on heart, even when I was pregnant.

506
00:23:33,880 --> 00:23:35,280
Speaker 2: I was so naughty I didn't even take them.

507
00:23:35,320 --> 00:23:35,439
Speaker 1: Then.

508
00:23:35,520 --> 00:23:39,080
Speaker 2: I'm just not a great supplement person because I'm a dietician.

509
00:23:39,119 --> 00:23:40,880
Speaker 2: You know, I eat my nutrients. And I think we're

510
00:23:40,880 --> 00:23:43,560
Speaker 2: always alarmed when we hear reports from clients who have

511
00:23:43,600 --> 00:23:45,960
Speaker 2: been to sea health practitioner and been prescribed six or

512
00:23:45,960 --> 00:23:49,520
Speaker 2: eight hundred dollars worth of very expensive supplements and concentrated

513
00:23:49,600 --> 00:23:52,720
Speaker 2: nutrients and some as we've discussed in relation to COVID,

514
00:23:53,200 --> 00:23:55,400
Speaker 2: more is not better, and so having more and more

515
00:23:55,440 --> 00:23:57,439
Speaker 2: of these things can actually be toxic to the body.

516
00:23:57,480 --> 00:24:00,320
Speaker 2: So you do need to be really, really careful if

517
00:24:00,359 --> 00:24:03,359
Speaker 2: someone is wanting to or taking supplements. So some people

518
00:24:03,400 --> 00:24:05,680
Speaker 2: might come in and say I'm taking fold aid, or

519
00:24:05,720 --> 00:24:08,199
Speaker 2: I'm taking Vitamin B for energy, or I'm taking Vitamin D.

520
00:24:08,359 --> 00:24:10,760
Speaker 2: I will always go through individually and make sure there's

521
00:24:10,800 --> 00:24:14,680
Speaker 2: an actual need for those supplements. But you know, in general,

522
00:24:15,080 --> 00:24:18,360
Speaker 2: unless you're eliminating food groups for various reasons, if you're

523
00:24:18,440 --> 00:24:22,119
Speaker 2: siliac and you can't consume a lot of carbohydrate based foods,

524
00:24:22,320 --> 00:24:24,080
Speaker 2: or if you've got food and tolerance and for that

525
00:24:24,160 --> 00:24:26,040
Speaker 2: reason you've eliminated a lot of your fresh food for

526
00:24:26,040 --> 00:24:29,440
Speaker 2: a while, Sure, but the truth is you probably don't

527
00:24:29,480 --> 00:24:32,200
Speaker 2: need it, and I'd be saving my money and waiting

528
00:24:32,240 --> 00:24:34,280
Speaker 2: until there was a real need for you to actually

529
00:24:34,320 --> 00:24:37,080
Speaker 2: take something, particularly as I said, if you're using things

530
00:24:37,080 --> 00:24:39,240
Speaker 2: like protein powders, which have a full nutrient profile.

531
00:24:39,240 --> 00:24:41,760
Speaker 1: Anyway, I agree, I think the majority of us, if

532
00:24:41,760 --> 00:24:44,520
Speaker 1: we have deficiencies, and you know, the reality is a

533
00:24:44,560 --> 00:24:46,360
Speaker 1: lot of people do, a lot of women in particular

534
00:24:46,560 --> 00:24:48,919
Speaker 1: low and iron low and vitamin D, A lot of

535
00:24:48,960 --> 00:24:50,960
Speaker 1: you know, people following more plant based diets can be

536
00:24:50,960 --> 00:24:53,280
Speaker 1: low and vitamin B twelve that sort of thing. Then

537
00:24:53,320 --> 00:24:56,200
Speaker 1: we should potentially be supplementing if we have We should

538
00:24:56,200 --> 00:24:59,679
Speaker 1: definitely be supplementing if we have clinical deficiencies, but supplementing

539
00:24:59,720 --> 00:25:02,520
Speaker 1: with that one particular thing we're deficient in, not just

540
00:25:02,640 --> 00:25:04,879
Speaker 1: as we mentioned, everything all at once contained in a

541
00:25:04,920 --> 00:25:07,280
Speaker 1: multi vitamin, because the problem with that is, yes, we're

542
00:25:07,280 --> 00:25:09,680
Speaker 1: getting a full range of vitamins and minerals, but it's

543
00:25:09,720 --> 00:25:12,080
Speaker 1: often not enough for the thing we're clinically deficient in.

544
00:25:12,240 --> 00:25:14,880
Speaker 1: We often need a higher level of iron, as an example,

545
00:25:15,119 --> 00:25:17,840
Speaker 1: than what the iron would be contained in a multi vitamin.

546
00:25:17,920 --> 00:25:20,199
Speaker 1: So I'm very much a fan of, just like you, Susie,

547
00:25:20,200 --> 00:25:22,640
Speaker 1: if we do have a deficiency, supplementing with that one

548
00:25:22,920 --> 00:25:25,760
Speaker 1: vitamin mineral in the correct dose, rather than just taking

549
00:25:25,760 --> 00:25:27,800
Speaker 1: a multi vitamin for kicks and hoping that that kind

550
00:25:27,840 --> 00:25:30,520
Speaker 1: of ticks all of our bases off. But yeah, absolutely,

551
00:25:30,600 --> 00:25:33,520
Speaker 1: I think for some people it probably is worthwhile if

552
00:25:33,560 --> 00:25:35,959
Speaker 1: they're you know, bossy eaters, allergies, that sort of thing.

553
00:25:36,200 --> 00:25:38,480
Speaker 1: But I think for the large majority of us, we're

554
00:25:38,600 --> 00:25:40,639
Speaker 1: just sort of a lot of people are doing it

555
00:25:40,720 --> 00:25:42,360
Speaker 1: just because they think that it'll give them a little

556
00:25:42,359 --> 00:25:43,480
Speaker 1: bit of an edge or a little bit of an

557
00:25:43,520 --> 00:25:46,280
Speaker 1: extra step up, when that's not necessarily the case for

558
00:25:46,320 --> 00:25:46,919
Speaker 1: a lot of people.

559
00:25:47,280 --> 00:25:49,159
Speaker 2: And the other thing to keep in mind is because

560
00:25:49,200 --> 00:25:52,880
Speaker 2: the multi vitamin is more expensive doesn't make it better. Yeah,

561
00:25:52,960 --> 00:25:55,560
Speaker 2: iron is iron generally. You know, there's some cases where

562
00:25:55,600 --> 00:25:57,760
Speaker 2: you might have a type of calcium, for example, which

563
00:25:57,800 --> 00:26:01,160
Speaker 2: is better absorbed or in a higher concentration, but certainly

564
00:26:01,200 --> 00:26:03,639
Speaker 2: paying a lot more for a multi vitamin when you

565
00:26:03,680 --> 00:26:07,280
Speaker 2: actually look at the numbers, they're probably pretty similar. So

566
00:26:07,440 --> 00:26:10,600
Speaker 2: don't pay more just because it's a brand name or

567
00:26:11,119 --> 00:26:14,359
Speaker 2: sprouted as being more exclusive a brand. You know, it

568
00:26:14,480 --> 00:26:16,760
Speaker 2: is the same stuff in many cases, so definitely take

569
00:26:16,760 --> 00:26:18,960
Speaker 2: that time to check your labels because ultimately you'll just

570
00:26:18,960 --> 00:26:21,920
Speaker 2: be throwing your money away if you're paying higher amounts

571
00:26:21,960 --> 00:26:24,199
Speaker 2: of money for basically the same nutrients.

572
00:26:24,520 --> 00:26:26,639
Speaker 1: So that brings us to the end of the new

573
00:26:26,640 --> 00:26:29,240
Speaker 1: tute out for another week. If you guys haven't done

574
00:26:29,280 --> 00:26:32,040
Speaker 1: so already, we would really appreciate if you subscribe to

575
00:26:32,080 --> 00:26:35,040
Speaker 1: the podcast and that way we'll get delivered straight into

576
00:26:35,080 --> 00:26:37,600
Speaker 1: your inbox every Sunday morning when we drop and also

577
00:26:37,680 --> 00:26:41,680
Speaker 1: every Wednesday morning when we drop the new mini podcasts

578
00:26:41,840 --> 00:26:44,960
Speaker 1: as well. And so we have our Instagram and Facebook

579
00:26:45,000 --> 00:26:47,959
Speaker 1: social sites running. We're at the Nutrition Couch podcast on

580
00:26:48,000 --> 00:26:50,160
Speaker 1: Instagram and Facebook. You guys can give us a follow,

581
00:26:50,280 --> 00:26:52,600
Speaker 1: ask us any questions there and we will catch you

582
00:26:52,600 --> 00:26:54,359
Speaker 1: guys next week. We appreciate you listening.

583
00:26:54,440 --> 00:26:55,080
Speaker 2: Have a great week.

584
00:27:00,880 --> 00:27:06,560
Speaker 1: SPEC to the Bust Prospect to Strong cont