As a cardiologist, I am asked almost every day if ‘Alcohol is good or bad for your health?’.
Let’s find out.
Alcohol Is A Toxin.
There is no getting away from the fact that, at its most basic chemical foundation, alcohol is a toxin.
Globally, alcohol is responsible for 3 million deaths per year; in the United States, it is the third leading cause of preventable death¹².
Alcohol is a factor in³:
30% of suicides
40% of fatal burn injuries
50% of fatal drownings
50% of homicides
65% of fatal falls
29% of fatal road traffic accidents
Alcohol is a factor in 1 in 5 emergency department presentations⁴.
No pun intended, but these statistics make for some sober reading.
‘Red Wine Is Good For Your Heart.’
Now come on.
Did you really think that was true?
I have heard this phrase over and over again in my clinical practice.
High levels of exercise are good for your heart, but oddly enough, most people seem to be far less enthusiastic about this approach than regular alcohol consumption.
Let’s see what the data says.
Up until very recently, it was believed that drinking 1-2 drinks per day was actually protective when it came to dying prematurely⁵.
This data was based on observational studies that cannot fully control for all confounders and can therefore not infer causality.
When you examine the people who drink only 1 to 2 drinks per day, you consistently find that they are much less likely to smoke, be overweight or engage in any other risky health behaviours.
So in truth, it probably wasn’t the alcohol that was driving the effect.
More recent studies have attempted to control for this variable more carefully, and the relationship is clear.
The more you drink.
The higher the risk.
Take coronary artery disease. Higher alcohol intake equates to a higher risk.
The same applies to high blood pressure⁶.
The same applies to stroke⁷.
The list goes on⁸:
Atrial fibrillation – Higher risk.
Sudden death – Higher risk.
Heart failure – Higher risk.
Liver, Breast, Colorectal, Oropharyngeal Cancer – Higher Risk⁹.
You get the point.
With all this information to hand, why is it then that I and billions of others continue to drink alcohol?…
Subscribe to Dr Paddy Barrett to unlock the rest.
Become a paying subscriber of Dr Paddy Barrett to get access to this post and other subscriber-only content.
Build a regular running routine. Enjoy the headspace. Help make the most of short and precious lives. Run 50 miles in June and raise funds for Ireland’s only Children’s Hospice. Sign up today for your FREE running top and to join the Strava Club.
For less stress, keep outside in mind! Spending time in nature can help lower stress and anxiety, improve your mood, and boost feelings of happiness and well-being.
This dairy product can help you lose weight, manage blood sugar and strengthen bones
Cottage cheese doesn’t typically receive a lot of attention. It gets left out from the fancy cheese counter at the grocery store. It doesn’t make the cut for a charcuterie (meat and cheese) board. And it isn’t typically included in recipes for favorite foods such as pizza, grilled cheese or baked ziti.
It’s a soft, white, fresh cheese that’s different in texture and taste than more popular cheddar, Parmesan and blue cheeses. But cottage cheese holds a prominent place in the dairy aisle for good reasons, says registered dietitian Julia Zumpano, RD, LD.
“It’s a portable food that’s easy to add to your diet,” she says. “And cottage cheese offers lots of health benefits.”
As a dairy product, cottage cheese is a great calcium source, which is important for bone health. Having healthier bones makes you less likely to get osteoporosis (weak bones). Cottage cheese in your diet can even help with your blood sugar levels.
Thinking about giving cottage cheese a go? Zumpano explains what you need to know.
Is cottage cheese healthy?
Cottage cheese is low in calories while providing protein and vital nutrients, Zumpano says, making it one of the healthiest cheeses you can eat. It’s made by curdling pasteurized (sterilized) cow’s milk — when milk turns acidic, the milk protein separates and forms curds (clumps). These loose curds serve as the base for cottage cheese.
Depending on the fat content of curdled dairy milk, cottage cheese is available as nonfat, low fat (1% or 2%) or whole fat. The milk type affects the nutritional content.
“To get the most bang for your buck, choose a low-fat or even full-fat cottage cheese,” Zumpano advises. “Nonfat cottage cheese may sound like a good idea, but it contains less protein and won’t be as satisfying.” Full-fat cottage has 1.5 grams more of saturated fat when compared to 2% but can be the most satisfying.
Health benefits of cottage cheese
Cottage cheese may be mild in flavor, but it packs a punch when it comes to potential health benefits. Some of the many benefits of cottage cheese include:
Provides good nutrition
A 100-gram serving (just under a half cup) of low-fat (2%) cottage cheese provides:
Three factors make cottage cheese a great choice if you’re looking to lose pounds or maintain your weight:
High in protein:Research finds that eating a high-protein diet helps curb your appetite and manage hormones associated with appetite, digestion and insulin release.
Low in fat: Full-fat cottage cheese contains less fat than some other cheeses (4% fat versus 30% fat in cheddar), and its high protein makes it an excellent low-fat option.
Provides calcium:Studies show that increasing calcium can help you lose weight when combined with a calorie-restricted diet.
Cottage cheese isn’t the only dairy food to provide these advantages. Greek yogurt can also check these boxes. But if you’re deciding between the two, Zumpano recommends cottage cheese. “Full-fat cottage cheese and full-fat Greek yogurt have the same amount of fat, but cottage cheese has 25% more protein.”
Provides essential amino acids
Cottage cheese is rich in casein (pronounced “KAY-seen”) protein. It’s a complete protein that provides essential amino acids, which are all the building blocks of protein that your body needs.
Amino acids help your body work smoothly. They affect your:
Phosphorus is critical for proper bone development and strength, especially during growth spurts or when healing from a fracture.
Protein helps maintain bone mineral density and can reduce the risk of fractures.
“Bone health is critical as you age,” Zumpano shares. “Adding cottage cheese to your diet is an easy way to strengthen them.”
Helps you control blood sugar levels
Plain cottage cheese is low in carbohydrates, making it a great option for anyone watching their blood sugar. The slow-digesting casein protein in cottage cheese also helps prevent blood sugar spikes.
“To get this benefit of cottage cheese, choose plain cottage cheese,” Zumpano recommends. “Avoid cottage cheese pre-packaged with fruit and check the label for added sugar.”
Contributes to a balanced gut
Probiotics are live microorganisms that can improve the balance of good and bad bacteria in your gut (gut microbiota). The curdling process used to produce cottage cheese adds beneficial bacteria that can promote better gut health. But unlike Greek and regular yogurt, which almost always contain probiotics, not all cottage cheese is created equal.
“If you want cottage cheese that provides probiotics,” Zumpano says, “check the label to see if it says it contains ‘live and active cultures.’”
Promotes muscle development
The slow-release protein in cottage cheese doesn’t just help with digestion. It’s also important for building muscle tissue and helping your muscles recover after a workout.
“Casein protein provides your cells with amino acids consistently over a longer period, which helps muscles recover instead of breaking down,” Zumpano explains. Consider having cottage cheese after a workout to get the maximum benefit for your muscles.
Reduces your risk of some cancers
Research shows that increasing dairy intake may lower your risk for some (though not all) cancers. “There’s still a lot to learn about the connection between dairy and cancer prevention,” Zumpano states. “But it’s clear there are protective benefits to including dairy in a balanced diet.”
Experts believe getting more calcium may offer protection from:
Bladder cancer.
Breast cancer.
Colorectal cancer.
Stomach (gastric) cancer.
Tips for adding cottage cheese to your diet
The United States Department of Agriculture (USDA) recommends that adults get three cups of dairy daily. Cottage cheese can help you reach that goal.
When you incorporate cottage cheese into your diet, remember to:
Check the nutrition label: Single-serve containers of cottage cheese may vary in size and nutritional content.
Consider your lactose tolerance: The lactose in cheese decreases with age. As a fresh, unripened cheese, cottage cheese often contains more lactose than aged cheeses. If you have lactose intolerance, consider a cottage cheese that’s lactose-free.
Keep an eye on sodium: Cottage cheese can be high in sodium, so opt for low-sodium or sodium-free cottage cheese to protect yourself from high blood pressure and heart disease.
Get creative: There are many ways to eat more cottage cheese. Consider adding cottage cheese to your eggs or pancake mix. Bake it into muffins or cakes. Or use it as a substitute for sour cream or ricotta cheese.
Is recording all activity in our diet and exercise actually necessary? The On Nutrition podcast talks with dietitian and nutritionist Ro Huntriss about our obsession with our own metrics, the ever-evolving world of AI, and how to properly engage with healthcare technology. pic.twitter.com/JbXe0kVPlt
Physiotherapy (also known as physical therapy) places full and functional movement at the heart of what it means to be healthy. It involves treating patients of all ages with a range of illnesses and conditions, including those with back and neck problems, sports injuries, arthritis, or those recovering from strokes and operations. The focus of our treatment is exercise prescription.
Physiotherapists may be part of a multidisciplinary medical team that includes physicians, nurses, speech and language therapists, psychologists, occupational therapists and social workers among others. Alternatively, they may work from clinics or specialise in particular areas of the discipline.
Physiotherapy: The course for you?
Physiotherapy is both physically and academically demanding and an interest in working with people is an requirement, alongside strong communication skills. Visiting a local general hospital or other area where physiotherapists work will give you a good understanding of what exactly is involved.
Physiotherapy at Trinity
Physiotherapy is based in the Trinity Centre for Health Sciences in a purpose built complex at St. James’s Hospital. This complex houses other health science disciplines and allows physiotherapy students to share courses with those in the other health sciences to give a multidisciplinary approach to studying and working. The centre is about 3km from the main campus and is beside a Luas station on the line running between Tallaght and Connolly Station.
All students will have clinical placements at Trinity’s associated teaching hospitals of St. James’s and AMNCH in Tallaght, where there is an established expertise in most areas of physiotherapy. These placements allow students to gain experience in some of the specialist areas of physiotherapy including neurology, respiratory care, coronary care, orthopaedics, women’s health, care of the elderly, sports and out-patients.
Graduate skills and career opportunities
Successful completion of the course entitles you to membership of the Irish Society of Chartered Physiotherapists, the accrediting body for physiotherapy in Ireland. Physiotherapists are sought throughout the world and you will be able to work with a wide range of conditions or to specialise, as you wish. There is also great scope for you to continue to develop your skills and expertise in areas such as sports medicine, neurology, cardiology, respiratory, research, education, management or private practice. Students may also work with a professional sports team as part of multidisciplinary athlete support.
Your degree and what you’ll study
The major objective of this four-year course is to enable you to become a competent professional with the ability to work independently with patients. There are two components to Physiotherapy: theory and clinical practice. In the first year the emphasis is on laying a foundation of theoretical knowledge and the second year introduces students to the clinical skills and procedures used by physiotherapists. Clinical sciences are taught mainly in the second and third years. In the third and fourth years students spend up to fifty percent of their time on clinical placement. In the fourth-year, students have an opportunity to develop specialist knowledge in a particular area of physiotherapy and undertake a research project.
First and second years
In first and second year as you will have approximately 20 hours of teaching each week, divided between lecture and practical classes.
Courses covered in the first two years include: Physiology, Anatomy, Physics, Chemistry, Pathology, and Exercise. You will also start to study various conditions and specialities frequently seen in physiotherapy, such as respiratory conditions and musculoskeletal conditions.
At the end of second year you will start clinical placements under the supervision of skilled and experienced tutors. These may be taken in hospitals, clinics, day centres or within private and community practice.
Third and fourth years
In the third year, half of the time is spent on academic studies and the other half on clinical placements in a variety of settings both within and outside the Dublin area.
In fourth year, you will undertake an investigative project and study the following subjects: sports and exercise medicine, ergonomics, professional issues and advances in physiotherapy.
End-of-year written examinations and tests in certain subjects, such as anatomy, make up the theoretical assessment structure. There are a number of submitted assignments in third and fourth years.
In addition, you will be continuously assessed during your clinical placement and will have practical exams on the skills element of the course, including your assessment of a patient while on a clinical placement.
Click here for further information on modules/subjects.
