Transcript source
Dr-Gemma-WilliamsTranscript
Gemma QA V4
[Image appears of Gemma Williams talking to the camera and the CSIRO Women’s Health & Nutrition Guide book can be seen on the right of the screen]
Gemma Williams: I’m Gemma Williams and I’m a co-author on our new book, The CSIRO Women’s Health and Nutrition Guide. I’m a research dietitian here at CSIRO and I’m really excited to be answering some questions today regarding women’s health and hopefully some diet questions as well.
[Music plays and the image fades slightly and text appears in front of the image: How does nutrition affect how hormones play out in women’s bodies?]
[Image changes to show Gemma Williams talking to the camera again]
We really do have a finely calibrated hormonal system and there, our hormones fluctuate over our lifetime and with that so do our nutritional needs. So, whether it’s that really high iron needs throughout our reproductive years or our changing body shape as we enter menopause, or it’s just the random mood swings that come along, good nutrition goes a long way to dealing with these things and this is what we’re dealing with… what we discuss in the book.
[Music plays and the image fades slightly and text appears in front of the image: How can good nutrition help with menopause symptoms?]
[Image changes to show Gemma Williams talking to the camera again]
There are some ways that you can eat some nutrients that can help ease the symptoms. Using my salad as an example. We’ve got the fibre and antioxidants from the salad and pasta that can help ease hot flushes, and the Omega 3 fats from that tuna even can help ease some of the symptoms of menopause. So, another issue with this stage of life is the loss of bone density and muscle strength and so it’s also really important that you include plenty of protein and dairy in your diet as well at this stage of your life.
[Music plays and the image fades slightly and text appears in front of the image: How can good nutrition help with puberty?]
[Image changes to show Gemma Williams talking to the camera again]
We really do encourage a healthy relationship to your body and to food at this stage of life. You really want to set yourself up for a lifetime of healthy habits. We want to be able to prepare ourselves for the ups and downs of life. But if there was one piece of advice I’d like to give at this stage of your life is just switch out your white breads and cereals and pastas, and choose your wholemeal, wholegrain versions of them. The lower glycaemic index of these foods, they can help not only balance out your energy and therefore your moods, but they can also help to relieve the inflammation that’s associated with acne. So, we really don’t want you to cut out any food groups, particularly your breads and cereals, but choosing the lower glycaemic index versions of them would be really helpful.
[Music plays and the image fades slightly and text appears in front of the image: What are some tips for developing healthy habits around food?]
[Image changes to show Gemma Williams talking to the camera again]
Well instead of thinking about eating less we’d like to think about eating better. So, focussing our efforts on realistic lifelong habits that nourish and not deprive our bodies. And ideally if we’ve done this early on in life then we’ve set ourselves up for a lifelong healthy eating. But if that’s not the case it’s not the end of the world. Making changes at any stage of your life can have real benefits to our health. So, it’s all about taking it slowly, not overhauling our diet in one go but taking a step by step approach. And in fact, in the book there’s an amazing step by step guide of how to make healthy, habitual changes to the way you eat. So, that can really help as well.
[Music plays and the image changes to show the CSIRO logo and text on a white screen: CSIRO, Australia’s National Science Agency]
[Image appears of Gemma Williams talking to the camera and the CSIRO Women’s Health & Nutrition Guide book can be seen on the right of the screen]
Gemma Williams: I’m Gemma Williams and I’m a co-author on our new book, The CSIRO Women’s Health and Nutrition Guide. I’m a research dietitian here at CSIRO and I’m really excited to be answering some questions today regarding women’s health and hopefully some diet questions as well.
[Music plays and the image fades slightly and text appears in front of the image: How does nutrition affect how hormones play out in women’s bodies?]
[Image changes to show Gemma Williams talking to the camera again]
We really do have a finely calibrated hormonal system and there, our hormones fluctuate over our lifetime and with that so do our nutritional needs. So, whether it’s that really high iron needs throughout our reproductive years or our changing body shape as we enter menopause, or it’s just the random mood swings that come along, good nutrition goes a long way to dealing with these things and this is what we’re dealing with… what we discuss in the book.
[Music plays and the image fades slightly and text appears in front of the image: How can good nutrition help with menopause symptoms?]
[Image changes to show Gemma Williams talking to the camera again]
There are some ways that you can eat some nutrients that can help ease the symptoms. Using my salad as an example. We’ve got the fibre and antioxidants from the salad and pasta that can help ease hot flushes, and the Omega 3 fats from that tuna even can help ease some of the symptoms of menopause. So, another issue with this stage of life is the loss of bone density and muscle strength and so it’s also really important that you include plenty of protein and dairy in your diet as well at this stage of your life.
[Music plays and the image fades slightly and text appears in front of the image: How can good nutrition help with puberty?]
[Image changes to show Gemma Williams talking to the camera again]
We really do encourage a healthy relationship to your body and to food at this stage of life. You really want to set yourself up for a lifetime of healthy habits. We want to be able to prepare ourselves for the ups and downs of life. But if there was one piece of advice I’d like to give at this stage of your life is just switch out your white breads and cereals and pastas, and choose your wholemeal, wholegrain versions of them. The lower glycaemic index of these foods, they can help not only balance out your energy and therefore your moods, but they can also help to relieve the inflammation that’s associated with acne. So, we really don’t want you to cut out any food groups, particularly your breads and cereals, but choosing the lower glycaemic index versions of them would be really helpful.
[Music plays and the image fades slightly and text appears in front of the image: What are some tips for developing healthy habits around food?]
[Image changes to show Gemma Williams talking to the camera again]
Well instead of thinking about eating less we’d like to think about eating better. So, focussing our efforts on realistic lifelong habits that nourish and not deprive our bodies. And ideally if we’ve done this early on in life then we’ve set ourselves up for a lifelong healthy eating. But if that’s not the case it’s not the end of the world. Making changes at any stage of your life can have real benefits to our health. So, it’s all about taking it slowly, not overhauling our diet in one go but taking a step by step approach. And in fact, in the book there’s an amazing step by step guide of how to make healthy, habitual changes to the way you eat. So, that can really help as well.
[Music plays and the image changes to show the CSIRO logo and text on a white screen: CSIRO, Australia’s National Science Agency]