7 health benefits of goji berries

7 health benefits of goji berries

By Jo Williams – Registered nutritionist

These berries are often called a 'superfood', but do their health benefits warrant the label?

Goji berries have long been consumed for their high nutrient content and reported medicinal benefits. Native to Asia, the small, brightly coloured, red berries have a sweet and slightly sour flavour, similar to cranberries. They are sometimes called wolfberries, Duke of Argyll's Tea Tree or Matrimony Vine.

Goji berries belong to the Solanaceae family that includes potatoes, tomatoes and aubergines. The berries are rich in nutrients and contain high levels of many antioxidants, especially beta-carotene and zeaxanthin. They are typically eaten dried and can be added to smoothies, cereals or baked goods.

Benefits of goji berries:

1. Can reduce the risk of disease
2. Increase immunity
3. Support eye health
4. Decrease blood lipid concentration
5. Promote fertility
6. Balance blood sugar levels
7. May help metabolic syndrome

Nutritional profile of goji berries:

100g of goji berries contains:

Goji berries are considered one of the richest natural sources of antioxidants, vitamin C, flavonoids, and carotenoids especially zeaxanthin, quercetin, and rutin.

What are the top health benefits of goji berries?

1. Can reduce the risk of disease

Goji berries are loaded with antioxidants. Antioxidants confer many health protective benefits, such as preventing free radical damage which can reduce the risk of disease. The specific antioxidant in goji berries is called zeaxanthin which gives goji berries their bright red colour.

2. Support the immune system and protect against colds and flu

Once again this is due to the high content of zeaxanthin.

3. Support eye health

Zeaxanthin has received a lot of attention due to its beneficial effects for vision and eyesight, especially reducing risk of retinopathy and age related macular degeneration. The antioxidants in goji berries filter out harmful blue light and protect the eyes during ageing. Just a small serving of goji berries has been shown to help.

4. Decrease blood lipid concentration 

Long term consumption of goji berries has been shown to decrease LDL cholesterol and help in the prevention of cardiovascular disease. A study showed that polysaccharides in goji berries may regulate blood pressure and reduce bad cholesterol levels, thereby protecting the heart.

5. Promote fertility

Goji berries are used in Chinese medicine to support fertility and IVF success rates. Studies show that they may increase sperm count and strength, sex drive and reproductive hormone function.

6. Balance blood sugar levels

Goji berries may be helpful in balancing blood sugar levels. Research shows that goji berries balance insulin and glucose levels in the blood and could be a helpful part of the diet for those with diabetes.

7. May help metabolic syndrome

Results suggest that the addition of goji berries to the diet is an effective dietary supplement for the prevention of cardiovascular diseases in individuals with metabolic syndrome.

How to eat goji berries

Dried goji berries can be eaten raw or cooked to obtain the health benefits. They are easy to incorporate into recipes by simply swapping them with other types of dried fruits or fresh berries.

A handful of goji berries can be added to a glass of hot or cold water and left to rehydrate for five to ten minutes. Soaking the dried berries like this makes them plump and juicy. The tea can be drunk, and the hydrated berries eaten.

Are goji berries safe for everyone?

Goji berries are a member of the nightshade family, so they do interact with some drugs, including warfarin, a popular blood thinner. Most doctors will recommend that you steer clear of goji berries if you take warfarin, or if you are taking medication for diabetes or high blood pressure due to possible interactions with the drugs. Pregnant women and those who are breast feeding should also be cautious with consuming goji berries. If you’re concerned about eating goji berries while on medication, it is always best to speak to your doctor first.

The bottom line…

Goji berries are a delicious, nutritious fruit that can be enjoyed as a snack, or as part of a meal or drink. They have exceptional nutritional value, and their consumption is strongly associated with several health benefits including immune support and an improvement in blood sugar levels. Their health benefits can be attributed to their significant antioxidant content.

Reference: Story by Jo Williams Bbc Good Food

Urinary incontinence associated with higher odds of future disability

If you are one of the 30% to 50% of women experiencing urinary incontinence, new research suggests that it could turn into a bigger health issue.

Having more frequent urinary incontinence and leakage amounts is associated with higher odds of disability, according to RUSH researchers in a study published in the January issue of Menopause.

Often symptoms from urinary incontinence are ignored until they become bothersome or limit physical or social activities. Because this study suggests that urinary incontinence is associated with disability, exploring treatment options in the early stages may help decrease this outcome in midlife women."

Sheila Dugan, MD, Chair of the Department of Physical Medicine and Rehabilitation at RUSH

Urinary incontinence affects many women at some point during their lifetime, she said. Some women will leak urine when they sneeze or cough, which is called stress incontinence.

"When you sneeze or cough, there is a mechanical pressure from your belly that overwhelms the sphincter and you leak," she said.

Others suffer from urge incontinence, which is an overwhelming urge to urinate, such as when they get close to a restroom. Women who experience both have what's called mixed urinary incontinence, Dugan said.

Researchers considered the amount and frequency of the incontinence and whether the study participant had stress incontinence, urge incontinence, or both.

Researchers then measured disability by the World Health Organization disability assessment scale as the outcome of interest.

"We found that mixed incontinence was the most highly correlated with disability, along with daily incontinence and larger amounts of incontinence," Dugan said.

Dugan helped create the Program for Abdominal and Pelvic Health at RUSH, which treats several types of conditions, including urinary incontinence. Each patient is examined to determine the causes and treatment options. For example, muscles are evaluated to uncover whether tight bands in the muscles are causing incontinence or whether weak muscles are to blame.

"In a case of tight muscles, a woman may try to tighten the muscles further with more exercise, not knowing that it may make the incontinence worse," Dugan said. "Pelvic floor muscles support pelvic organs and organ problems can lead to muscle problems or vice versa. One patient may have incontinence due to hip arthritis, another from a difficult delivery, or it can be caused by cancer treatment, for example, radiation in the pelvic area."

There are a number of potential causes, or even a combination of causes, of incontinence. The data used was from a larger clinical trial called SWAN (the Study of Women Across the Nation) that included more than 1,800 participants. SWAN was initiated in 1994 with seven sites across the U.S. to identify changes that occur during the menopause transition in midlife women and their effects on subsequent health and risk for age-related diseases.

"More studies are needed to show what causes this association, with a focus on prevention," Dugan said.

Diagnosis and Treatment for Urinary Tract Infections

What is a UTI?

 Urinary tract infections (UTIs) are usually caused by bacteria (most UTIs are caused by E. coli bacteria) entering into the urethra (the tube that carries urine from the bladder, out of the body) and multiplying in the urinary tract. A UTI may be referred to by a specific name depending on where the infection is in your urinary tract, for example:

• Your bladder (cystitis)
• Urethra (urethritis)
• Kidneys (kidney infection, pyelonephritis)

A UTI  may be mild and eventually, symptoms may clear it up with fluids plus painkillers. Likewise, a UTI can also quickly develop from mild to severe symptoms and can move from the lower urinary tract (cystitis) to cause more serious infections in the upper urinary tract (kidneys).

If you think you might have a urinary tract infection, it’s important to speak with a qualified GP or health professional.

Who can get a UTI?

Both men and women can get urinary tract infections, however, it’s far more common in women as they have a shorter urethra (the opening to the urinary tract), making it easier for bacteria to travel into the urinary tract. The urethra is also located closer to the rectum where E. coli bacteria is present.

Over 50% of all women will experience at least one UTI during the course of their lifetime, with 20-30% experiencing recurrent UTIs.

Several risk factors have been associated with increased frequency of UTIs such as older age, spinal cord injuries, diabetes mellitus, kidney disease and pregnancy, among others.

Symptoms of a UTI

Symptoms of a UTI can range from feeling mildly uncomfortable to very painful. It is also possible for symptoms to appear and escalate very quickly.

Symptoms can depend on age, gender and the area of the urinary tract that has been infected.

Some of the most common symptoms are:

• A frequent, urgent need to urinate (even if little urine is being passed). Sometimes even at night.
• A feeling that the bladder is full, even if it’s just been emptied
• A burning, stinging or painful sensation when passing urine
• Cloudy, bloody or strong-smelling urine
• Abdominal pains or aches
• An ache in the lower back

If the infection spreads to the kidneys, symptoms can include:

• A dull ache in or around the kidney area (middle back)
• Nausea and vomiting
• Fever
• Shaking and chills
• Confusion
• Fatigue

Treatment for UTIs

Although UTIs can be extremely uncomfortable, most can be easily treated with over the counter medicines or antibiotics.

The adequate treatment for each individual will ultimately depend on symptoms, risk factors and medical history.

Uncomplicated UTIs that occur usually in healthy individuals could be cured within 2-3 days. Complicated UTIs that occur in relation to other conditions such as pregnancy, surgery or underlying medical problems such as diabetes mellitus, immunosuppression, etc may require a longer treatment time.

Diagnosing a UTI

Your GP can diagnose a UTI in several ways depending on your symptoms.

After booking a face-to-face or online appointment with a trusted GP, you can discuss your symptoms and your GP may be able to prescribe you the right treatment immediately.

If your GP thinks further testing is required to determine the cause of your symptoms, they may ask you to provide a urine sample for analysis.

Recurrent UTI infections

If you’re experiencing recurrent or chronic UTI infections (more than 3 over a 12 month period) there may be other contributing health issues. It could also be that you may need a longer course of antibiotic treatment.

There are different treatments that can be prescribed for this. A GP will be able to help you find the right treatment for you after a consultation.

To book an online consultation with a GP, click here. 

Tips to avoid UTI’s

If you’re especially prone to UTI’s it’s worth taking some simple steps to help avoid infections. Some tips you can try are:

Stay hydrated

Drink plenty of water (at least six to eight glasses of fluid per day)

Wear loose-fitting clothing and breathable underwear

Wearing loose-fitting clothing that doesn’t irritate or press against your groin area, and allows air to circulate.

Bacteria thrive in warm, damp environments so materials such as polyester that keep moisture locked in can increase your risk of getting a UTI infection. Natural materials like cotton and merino are breathable, which helps keep your groin area ventilated.

Urinate before/after sex

Having sex can make it easier for bacteria like E. coli to enter into your urethra and bladder. Urinating before and after sex can reduce the risk of UTI.

Wipe from front to back

After you’ve been to the bathroom to urinate or defecate, wipe from front to back. This helps to prevent bacteria from getting into the urinary tract. UTIs are usually caused by bacteria from the gastrointestinal tract

Empty your bladder fully

When you urinate, ensure your bladder is fully emptied, relaxing your pelvic floor muscles. Likewise, if you need to urinate, don’t hold it in for too long.  The longer urine stays in the bladder, the more time bacteria have to grow.

Avoid perfumed wash products

Intimate vaginal douche, hygiene sprays, bath gels can irritate the sensitive skin in and around your urethra which can increase your chance of getting a UTI. Try using unscented products and warm water to wash sensitive areas around your groin.

Shower instead of bathing

Sitting in bathwater can make it easier for any bacteria on your body to find its way to your urinary tract. If you prefer bathing, try showering first and limit bathing time to 30 minutes.  

Watch what you eat and drink

Avoid excess alcohol and caffeine as these are diuretics that can irritate the bladder and lead to dehydration, making UTI’s worse. Likewise, avoid eating too much sugar as this can feed the bacteria that cause UTI infections.

Tips to ease symptoms of a UTI

These tips may not cure symptoms but they can help you feel more comfortable before and during treatment.

• Drink plenty of water to avoid dehydration.
• Place a hot water bottle between your legs or/and on your abdomen or lower back*
• You may want to try over the counter cystitis relief medication*

*It’s always best to seek medical advice from your doctor.

Reference: London Doctor's Clinic

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