Episodes

  • Hip hip hooray: here's to fracture free living and healthy bones on a plant-based diet, with Dr Rajiv Bajekal

    Hip hip hooray: here's to fracture free living and healthy bones on a plant-based diet, with Dr Rajiv Bajekal
    Nov 13 2024
    This week we talk about all things bone health on the podcast. From what foods to eat to improve bone health and reduce the risk of hip fractures, to the calcium 'thieves' hidden in our diets, to exercise and much much more. Dr. Rajiv Bajekal (MS, FRCS Orth., MCh Orth., IBLM) is a Consultant Spinal Surgeon based in London with over 35 years of expertise in Orthopaedics and Spinal Surgery. Specialising in the lumbar spine, he has a deep focus on managing conditions such as sciatica, low back pain, spinal stenosis, osteoporotic fractures, and infections. Dr. Bajekal prioritizes holistic and often non-surgical solutions for patients in severe pain, combining his surgical knowledge with his expertise as a Board-Certified Lifestyle Medicine Practitioner. A strong advocate for lifestyle medicine, Dr. Bajekal has personally experienced the transformative benefits of a whole-food, plant-based diet and incorporates these principles into his practice. Dr. Bajekal has contributed to the UK's first plant-based nutrition course at Winchester University, where he developed a module on bone health and osteoporosis. He also co-authored a chapter on bone health in the academic book Plant-Based Nutrition in Clinical Practice. Passionate about education, he is known for making complex spinal topics accessible and engaging. For more information, visit www.rajivbajekal.com and follow him on Instagram @drrajivbajekal Relevant studies:1. Tong, T.Y.N., Appleby, P.N., Armstrong, M.E.G. et al. Vegetarian and vegan diets and risks of total and site-specific fractures: results from the prospective EPIC-Oxford study. BMC Med 18, 353 (2020). https://doi.org/10.1186/s12916-020-01815-3 2. Gómez-Cabello A, Ara I, González-Agüero A, Casajús JA, Vicente-Rodríguez G. Effects of training on bone mass in older adults: a systematic review. Sports Med. 2012;1;42(4):301-25. 3. Messina M. Soy and Health Update: Evaluation of the Clinical and Epidemiologic Literature. Nutrients. 2016;8(12):754. Published 2016 Nov 24. doi:10.3390/nu8120754 4. Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015;13(4):245-255. doi:10.1007/s11914-015-0272-1 5. Qiu, Rui & Cao, Wen-ting & Tian, Hui-yuan & He, Juan & Chen, Gengdong & Chen, Yu Ming. (2017). Greater Intake of Fruit and Vegetables Is Associated with Greater Bone Mineral Density and Lower Osteoporosis Risk in Middle-Aged and Elderly Adults. PLOS ONE. 12. e0168906. 10.1371/journal.pone.0168906.6. Wallace TC. Dried Plums, Prunes and Bone Health: A Comprehensive Review. Nutrients. 2017 Apr 19;9(4):401. doi: 10.3390/nu9040401. PMID: 28422064; PMCID: PMC5409740.7. Sahni S, Mangano KM, McLean RR, Hannan MT, Kiel DP. Dietary Approaches for Bone Health: Lessons from the Framingham Osteoporosis Study. Curr Osteoporos Rep. 2015 Aug;13(4):245-55. doi: 10.1007/s11914-015-0272-1. PMID: 26045228; PMCID: PMC4928581.8. Laird E, Ward M, McSorley E, Strain JJ, Wallace J. Vitamin D and bone health: potential mechanisms. Nutrients. 2010 Jul;2(7):693-724. doi: 10.3390/nu2070693. Epub 2010 Jul 5. PMID: 22254049; PMCID: PMC3257679.9. Bolland M J, Avenell A, Baron J A, Grey A, MacLennan G S, Gamble G D et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis BMJ 2010; 341 :c3691 doi:10.1136/bmj.c369110. Bolland MJ, Grey A, Avenell A, Gamble GD, Reid IR. Calcium supplements with or without vitamin D and risk of cardiovascular events: reanalysis of the Women's Health Initiative limited access dataset and meta-analysis. BMJ. 2011 Apr 19;342:d2040. doi: 10.1136/bmj.d2040. PMID: 21505219; PMCID: PMC3079822.11. Li K, Kaaks R, Linseisen J, et alAssociations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg)Heart 2012;98:920-92512. Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012;6:143-149. doi:10.2174/187432500120601014313. Bawa S. The significance of soy protein and soy bioactive compounds in the prophylaxis and treatment of osteoporosis. J Osteoporos. 2010 Mar 8;2010:891058. doi: 10.4061/2010/891058. PMID: 20981338; PMCID: PMC295724114. Zhang X, Shu X, Li H, et al. Prospective Cohort Study of Soy Food Consumption and Risk of Bone Fracture Among Postmenopausal Women. Arch Intern Med. 2005;165(16):1890–1895. doi:10.1001/archinte.165.16.189015. Tucker KL, Morita K, Qiao N, Hannan MT, Cupples LA, Kiel DP. Colas, but not other carbonated beverages, are associated with low bone mineral density in older women: The Framingham Osteoporosis Study. Am J Clin Nutr. 2006 Oct;84(4):...
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    1 hr and 8 mins
  • Coconut oil

    Coconut oil
    Nov 6 2024

    Often touted as a health food, and a common ingredient of cakes, biscuits and plant-based cheeses, we ask whether we should be favouring, or avoiding, products made with coconut oil.
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    8 mins
  • Prescribing lifestyle medicine for chronic fatigue syndrome, with Dr Tila Kansagra

    Prescribing lifestyle medicine for chronic fatigue syndrome, with Dr Tila Kansagra
    Oct 30 2024

    This week we are discussing chronic fatigue syndrome (CFS) with Dr Tila Kansagra. Dr Kansagra is a UK based GP of British South Asian heritage who’s Board certified in lifestyle medicine and has a certificate in plant based nutrition as well as lifestyle medicine for cancer prevention and survivorship. She practices as a GP specialist in ME/ CFS and fibromyalgia. She is a passionate advocate for plant-based nutrition and other lifestyle factors in the prevention and treatment of chronic disease. She enjoys sharing her love of plant -based nutrition through recipes on her website and now a YouTube channel with her mum. Tila goes by the name of Plant Promoting Doctor.
    To contact Tila:
    Instagram: @plant_promoting_doctor
    Website: www.plantpromotingdoctor.com
    YouTube: https://www.youtube.com/channel/UCknRthoJOWoTxuyOf2nzh4A

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    55 mins
  • Vaping

    Vaping
    Oct 23 2024
    In this Nutshell nugget, we're branching into the pillar of lifestyle medicine known as avoidance of toxic substances. We're discussing vaping. If you choose to vape, make sure it's a regulated product. And don't share vapes if you can't be sure nothing toxic has been added. https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667(24)00183-X/fulltext https://www.gov.uk/government/publications/understanding-the-vaping-market/executive-summary-understanding-the-vaping-market https://www.yalemedicine.org/conditions/evali
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    11 mins
  • Getting health on the menu: campaigning for plant-based change in hospitals and beyond, with Dr Shireen Kassam

    Getting health on the menu: campaigning for plant-based change in hospitals and beyond, with Dr Shireen Kassam
    Oct 16 2024

    This week in the Nutshell we have the honour of welcoming back our first ever guest, founder of Plant-Based Health Professionals U.K. and Consultant Haematologist, Dr Shireen Kassam.

    This episode is released on World Food Day to highlight the problem with poor diets globally and how our current food system is at the intersection of the health and climate crises.

    Shireen talks us through the last six years since founding the Plant-Based Health Professionals U.K.

    We hear how the organisation is involved in ongoing education, including the provision of courses in medical schools, conducting research projects as well as spearheading campaigns working towards changing the food system within the NHS.

    We discuss the 'Plants First Healthcare' campaign, which is calling on all NHS hospitals and organisations across the UK to adopt a 'plant-based by default' food menu, to improve health outcomes, reduce pandemic risk, limit antibiotic resistance and decrease food costs.

    We cover so much in this interview- including how, as individuals, we can all get involved - whether we are healthcare professionals or not.

    And of course we finish off with hearing what Shireen is eating for her delicious plant-based dinner tonight!

    Don't miss this motivating interview with such an inspiring person.

    Plants First Healthcare website

    https://plantsfirsthealthcare.com

    BMJ leader article

    https://blogs.bmj.com/bmjleader/2024/10/01/plants-first-healthcare-normalising-plant-based-meals-in-healthcare-by-dr-laura-jane-smith-and-dr-shireen-kassam/

    Food in Healthcare Reporthttps://tinyurl.com/4ctyzsnm
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    53 mins
  • Eggs

    Eggs
    Oct 9 2024

    There's something missing from what we learned in school about eggs. Hopefully Daisy and Clare have it covered in this nugget. Evidence based, of course. See below:

    https://pubmed.ncbi.nlm.nih.gov/32524644/
    https://jamanetwork.com/journals/jama/fullarticle/2728487
    https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003508
    https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2768358
    https://academic.oup.com/ije/article/50/1/223/6067620


    For the scrambled tofu:https://www.youtube.com/watch?v=Zacmh6nk8Ps
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    11 mins
  • Kale and polish: advice from a plant-based dentist, with Dr Keval Shah

    Kale and polish: advice from a plant-based dentist, with Dr Keval Shah
    Oct 2 2024

    This week in the Nutshell we have a real first for you - a plant-based dentist, Dr Keval Shah.

    In this fascinating discussion we covered all sorts of topics related to the health of teeth and gums, including whether fruit is bad for our teeth and how our oral microbiome and dental health may affect our overall health.

    But there is so much more to this episode than a reminder to floss!

    Keval is a passionate climate and vegan activist and we had a really inspiring discussion about how we can extend compassion to all on this planet - human and non-human animals alike, and how our actions make a difference to the climate crises including some tips on ethical investing!

    We delved into why Keval rescues farm animals, volunteers in animal sanctuaries, and spends his holidays providing free dental care to the people of Sierra Leone.

    Don't miss this one if you want to be truly inspired by this remarkable and compassionate human being.


    To connect with Keval, and check out his podcast:

    https://www.kevalashah.com/s-projects-side-by-side

    And if you haven't already, health professionals please add your signature to

    https://plantsfirsthealthcare.com/

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    1 hr and 3 mins
  • Chicken

    Chicken
    Sep 25 2024

    The closest we will ever get to producing a chicken nugget is this mini-episode to evaluate whether chicken has earned its place as a healthier choice ingredient.

    https://plantbasedhealthprofessionals.com/eating-eggs-an-extract-from-the-book-eating-plant-based-scientific-answers-to-your-nutrition-questions

    In charts: how chicken went from luxury to staple - https://www.ft.com/content/3802180c-a60d-4de9-9449-ac3943637892

    https://www.thevegspace.co.uk/recipes/

    https://schoolnightvegan.com/home/tofu-fajitas/
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    11 mins