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Top 10 Resolutions for 2025
Once again, we are welcoming up to the new year and with that comes a renewed energy to set goals, work on ourselves and make 2025 the happiest, healthiest and most fulfilling year to date.
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Healthy Ageing - Take good care of yourself
Grow old Gracefully and Healthily A common joke among many of us is that we pretend we are 21 years old with many years' experience, but why are we all so adamant on staying young? This article will look at all facets of ageing from brain health to joint health and what you can do to grow old gracefully, but most importantly, grow old healthily. Common experiences of Ageing It’s normal to experience changes in our bodies and mind as we age, here are some common experiences of ageing: Changes in vision Aches and pains within the joint Changes in memory Muscle and Bone weakness Change in mental wellbeing due to change in lifestyle Change in skin texture Change in sleep Now, not all of these are preventable, but the majority of them are easily minimised with a healthy, balanced diet and lifestyle. Exercise According to the NHS, the general public, should be completing 150 minutes of gentle exercise or 75minutes of vigorous exercise each week. This recommendation changes slightly for those over 65 years. Instead, you are recommended to be physically active every day, with some activity being better than none at all. The focus of your exercise is recommended to be on strength balance and flexibility at least 2 days a week. Exercise is important to maintain muscle mass, flexibility and bone density. Once retired from fulltime work, some people drastically reduce their physical movement, this can lead to a sharp decline in physical health. Here are a few things that you could try to get moving daily: Exercise during the ad breaks on TV. Purchase some home workout equipment to exercise daily. Take part in online or gym yoga and stretching classes. Organise a weekly walk with friends or family members. Commit to a subscription or gym membership to keep you motivated. Opt for an activity that you enjoy. Diet As we age there are a few nutrients that increase in our diet to act as preventative measures for certain age-related illness: Protecting your brain health According to a 2014 review on normal cognitive ageing from the journal of clinics in geriatric medicine, it is very normal to see a decline in conceptual reasoning, memory, and processing speed. Whereas there may be an increase in other skills such as vocabulary. The Journal of Ageing Research Reviews concluded that ‘Nutritional epidemiology has suggested a protective role of healthy diets and of several candidate nutrients for brain aging outcomes.' There are numerous nutrients that are involved in normal cognitive function including, iron, B-Vitamins, iodine, zinc and Omega 3s (DHA & EPA). The brain is highly enriched in DHA, which constitutes 15% of brain lipids compared with less than 5% in most other tissues. Numerous studies have found that diets high in fish and DHA intake are associated with improved cognitive health in older age, with a 10-30% reduced risk of Alzheimer’s disease, brain atrophy, and cognitive decline, and effect sizes equivalent to two to four years of ageing. Whereas one study looked at participants with varied amounts of iodine in their diet and the result this had on brain structure. They found that those who consistently consumed low iodine intake foods had greater brain volume shrinkage. If you want to increase these nutrients opt for oily fish or omega 3 supplements, rice, milk, nuts and seeds. Protecting your eye health Common problems with eyes as we age include macular degeneration and the development of cataracts. According to the American optometric association, here are some of the common changes we notice as we age, including, difficulty reading, problems with glare, changes in colour perception, dry eyes or a need for brighter light to notice detail. We all know that Vitamin A is fantastic to maintain normal vision. However, did you also know that Zinc and DHA (omega 3) are essential for the maintenance of normal vision. An infamous study called the ‘age related Eye disease study’ or AREDS looked at how nutrition affects the development of eye disease as we age. The result of the study found taking AREDS or AREDS2 supplements reduces the risk of disease progression from intermediate to advanced AMD by about 25 percent. The AREDs study contains a blend of ingredients including derivatives of Vitamin A, as well as zinc. Protecting your bone and joint health As adults we reach our peak bone mass at 25-30 years dependent on gender. From 30 years onwards our bone mass begins to decrease. This is accelerated particularly in post-menopausal women. Not to mention the natural degradation of components of the joint, such as joint cartilage over time. For some this can lead to the onset of osteoarthritis. In the UK, approximately 8.5 million people have osteoarthritis. There are a few things that we can do in our diet to ensure we give our bones and joints the best opportunities for long-term health. Firstly, ensuring that you are consuming enough Vitamin D and Calcium. These are essential for the maintenance of normal bones for structural elements. Not to forget other important nutrients such as phosphorus, manganese, vitamin K, C and Zinc. Then, what to consume for healthy joints. Vitamin C plays an essential role in collagen formation that is required for the normal function of joint cartilage. Opt for healthy plant-based fats as well as fish oils, these are considered to be anti-inflammatory fats. In addition, fibres can help with the reduction of inflammatory markers within the blood which may contribute to inflammation and pain, so opt for wholegrain carbohydrates, beans, legumes, fruit and vegetables. Popular supplemental ingredients for joints include glucosamine, MSM and chondroitin. Studies demonstrate that this can help to lubricate the joint and allow freedom of movement once again. So, let's all age gracefully, but most importantly, lets age healthily. References https://www.nhs.uk/live-well/exercise/ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4015335/#:~:text=Cognitive%20change%20as%20a%20normal,speed%2C%20decline%20gradually%20over%20time. https://www.sciencedirect.com/science/article/pii/S1568163720302142 https://www.bmj.com/content/369/bmj.m2269
Earth Day – Celebrating Herbal and Botanical Ingredients
It’s earth day so we are giving thanks to the earth by celebrating all the great plants, herbals and botanicals it grows to nourish our bodies. Today’s article will discuss plant medicine while celebrating herbal and botanical based Vytaliving products and discussing ways you can give back to the earth. Homeopathy, Ayurvedic & Plant Medicine Plant medicine is a form of complementary medicine that uses natural extracts from plants and the environment to cure or treat ailments and illnesses. Ayurvedic medicine is one of the most popular forms of this using natural and holistic preparations from plants, as well as trace elements, and animal products in combination with a balanced diet and exercise routine. Whereas Homeopathy is a form of alternative medicine in which ailments are treated by minute doses of natural substances that in larger amounts would produce symptoms of the ailment. Research has shown that plant medicine dates as far back as 60,000 years. Even today, 11 percent of the 252 drugs considered essential by the World Health Organization are exclusively derived from flowering plants. For example, the Ancient Egyptians regularly used plants such as garlic, castor bean, aloe and juniper. Whereas Chinese herbalism has been tried and tested for over 3000 years, which uses Chinese herbs and plants to treat disease. So, the world of herbals and botanical based practices is well established. Products Using Herbals and Botanicals Every day we give thanks to mother earth for providing us with such wonderful and nutritious ingredients to help to improve the well-being of the nation. Featured below are some of our Biovit products bursting with natural extracts: Cranberry Cranberry is extracted from vaccinium macrocarpon. This has long been favoured as a natural remedy to combat the symptoms of urinary tract infections. At first it may have started out as an old wife's tale has amounted to a genuine remedy with scientific evidence to support it. Studies demonstrate that cranberries and cranberry juice contain an ingredient called D-mannose this is believed to prevent the adhesion of bacteria to the walls of the urinary tract. Reducing inflammation and most importantly reducing the symptoms of urinary tract infections. Vytaliving features Cranberry extract in our Cranberry Relief Tablets. Biovit Cranberry Relief Tablets also contain D-mannose, Green tea and Vitamin C. Baobab Baobab is extracted from the Adansonia digitata. Outside of Western culture, Baobab is highly valued as a commodity for medicinal, feed, and cosmetics. The most common uses for baobab are nutrition and medicine. The leaves and bark are often used to treat a host of ailments such as constipation, diarrhoea, dysentery, fever, intestinal inflammation, coughs, asthmas, blood pressure and many more. More recent research has identified the fibres in baobab to act as a prebiotic. Meaning that consuming baobab can increase the growth and biodiversity of gut bacteria. Which has been shown to improve overall wellbeing and digestive health. Vytaliving features Baobab extract in our Baobab cleanse tablets which also contain baobab, Ginger, Fennel, Prune and Calcium. Turmeric Turmeric is extracted from the Curcuma longa. Arguably, turmeric is one of the most commonly taken plant extracts, and dietary supplements. Made popular by ayurvedic medicine, turmeric has made its place in the wellbeing world by acting as an anti-inflammatory. Study after study has highlighted the ingredient ‘curcumin’ as the active to minimise inflammatory factors around the body and particularly in the joints. Turmeric and its wonder compound Curcumin are extremely popular within the supplement market for its anti-inflammatory properties. In fact, one study comparing traditional pain medication and turmeric concluded that ‘scientific evidence supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.’ Whereas a 2014 study noted that 1500mg of turmeric extract per day is as effective as ibuprofen for the treatment of knee osteoarthritis when measuring for pain, stiffness, and function on the WOMAC index. Vytaliving features Turmeric extract in our Turmeric, Honey and Vitamin C Tablets. Red Yeast Rice Fascinatingly, red yeast rice and its active Monacolin K has been shown to reduce cholesterol. Studies demonstrate that 10 mg of Monacolin K from red yeast rice. One study compared the use of red yeast rice capsules vs dietary changes alone in participants with high cholesterol levels. The supplemental group took 10mg of monacolin K a day, vs the control group who made dietary changes. There was a significant difference between the supplemental and non-supplemental groups LDL (bad) cholesterol levels by the end of the trial period, 9.19% and 12.29% respectively. HDL (good) cholesterol remained unchanged in both groups. You can find Red Yeast Rice in Vytaliving Cholesterol Buster, featuring 10mg of Monacolin K. What can you do to give back to the earth? We could all do more to keep our environment healthy, and it doesn’t cost the earth: Shop locally. The fewer miles your food travels the less it is contributing to environmental decline. Find a local refill shop and minimise packaging waste. Look for marks of sustainability. Such as the Marine Stewardship Council which provides sustainable fish to the market and combats overfishing. Try growing your own. Take part in local litter picking groups. Minimise animal-product intake. If you cannot commit to going fully vegan or vegetarian, why not try 1-2 days a week without animal products. Be mindful to correctly recycle packaging. Plant wildflowers to conserve the bee population. Source animal products sustainably. *Please note Vytaliving does not claim to treat or cure using its supplements. References https://www.nccih.nih.gov/health/ayurvedic-medicine-in-depth https://www.takingcharge.csh.umn.edu/how-long-have-humans-used-botanicals#:~:text=It%20is%20likely%20that%20humans,poppies%2C%20ephedra%2C%20and%20cannabis.
Stress awareness
Feeling stressed is a day-to-day occurrence, but what happens when it’s chronic? You experience an everyday realisation that you are overwhelmed, burned out, and at breaking point. In 2022, Stress awareness week is 7th to 11th November. The aim of self-awareness week is to raise the profile of causes, health outcomes of stress and how to manage that everyday aggravation. If you feel the weight of the world on your shoulders, then this article is for you... What is stress? Stress is an innate response that has kept us safe for centuries. It’s a bodily mechanism that has kept our ancestors safe from predators and changing mammoths. As you can imagine nowadays, we don’t use our stress response quite the same. According to the ‘Mental Health Foundation’, 74% of us recorded feeling ‘so stressed we were unable to cope’. So, what causes us to feel stressed? Stress begins in the brain signalling our ‘fight or flight’ response. The physiological elements of stress begin in the brain, specially the at the hypothalamic pituitary adrenal axis (HPA). A neurotransmitter is released from the HPA to the pituitary gland, then finally, from the pituitary gland to the adrenal cortex above our kidneys. The adrenal cortex releases cortisol. This happens at the point of stress and for a few hours afterwards, this can make us feel ‘on ‘edge’. As discussed above, over the centuries our stressors have changed a little. Some examples of modern-day acute or chronic stressors that stimulate our stress response can be seen below: Missing the bus Hosting a big work meeting Receiving an unexpected bill Moving house Going through a divorce Grief and bereavement What are the symptoms of stress.. Palms sweating, hands juddering and pulse racing...we have all been there. The NHS has shared several symptoms related to chronic stress below: Feeling overwhelmed at even minor tasks Poor concentrations A racing mind Chronic irritability Feeling worried or anxious A lack of self-confidence Feeling lethargic Poor motivation and avoidance behaviours Difficulty Sleeping Changes in eating pattern and behaviours What can Stress do your Health? Stress is an unsettling feeling regardless, but did you know that chronic stress has been shown to have a long-term effect on your health including your glycaemic, mental and immune health: Mental Wellbeing Stress can have a profound effect on your mental wellbeing, a 2016 study looked at blood, saliva and urine cortisol levels on people aged between 16-25 years. All of these participants had comorbidity mental health issues. ‘Normal’ cortisol concentration is highest in the morning and then slowly decreases throughout the day. Whereas in people with depression this is switched. A 2013 study found that people with a depression diagnosis have a cortisol peak earlier in the morning and this does not begin to decrease until the afternoon or evening. Diabetes The stress response causes the body to feel like its constantly on ‘edge’. This can put the body under immense distress which can cause changes to glucose storage and blood glucose. If our body undergoes stress, it releases glucose from storage, into the blood for the muscles and organs to use. You can imagine that experiencing chronic stress, causes this mechanism to overact. Your body will perceive this as having excessively high blood glucose and try to reduce this using insulin. Having chronically high blood glucose can reduce insulin sensitivity which dysregulates the body’s ability to know when to release insulin and manage glucose. This process has been shown to increase the risk of type 2 diabetes. Reduced Immunity In the flight or fight response some bodily functions are prioritised over others such as blood flow and energy delivery to muscles. As a result, there are other mechanism that are shunted such as the digestive and immune system. As a very unscientific and anecdotal measure how often do you get sick ‘at the worst times. These worst times are often periods of stress, in order to prioritise the stressor our body reduces immune protection. In small concentrations cortisol can act as an anti-inflammatory, however when circulatory cortisol is chronically high it can lead to the immune system becoming resistant to stress hormones an instead increasing production of inflammatory cytokines which can cause strain to the immune response. What can you do to minimise stress? Here are some easy tips to minimise stress, you don’t need to do them all at once, but you may like to experiment: Take 5 minutes somewhere in your day that is just for you. Analyse your life, what causes stress and what can you do to minimise these or remove them entirely from your life. Try deep breathing exercises or meditation Try to minimise caffeine as this can increase feelings of anxiety and or stress. Prioritise self-care and choosing activities that make you feel good. Indulge in a hobby that you love. Try light exercise such as walking, jogging, swimming, yoga or cycling. Reach out to a friend or family member for support. Look into relaxing herbal supplements such a chamomile, green tea, 5-HTP, Valerian and Lemon Balm. Seek support from a mental wellbeing specialist or your GP. Aside from the tips and tricks above, Vytaliving has a fantastic product to soothe, relaxation, induce sleep and relax your mood Resources for you NHS Every Mind Matters – LINK Mind Helplines- LINK Anxiety UK-LINK Healthy and Safety Executive for support in the work place- LINK Stress Busting- LINK Stress Management Society- LINK References https://www.rethink.org/get-involved/awareness-days-and-events/stress-awareness-day/#:~:text=On%202%20November%202022%2C%20Stress,to%20our%20health%20and%20wellbeing. https://www.stress.org.uk/national-stress-awareness-month-2019/ https://www.mentalhealth.org.uk/news/stressed-nation-74-uk-overwhelmed-or-unable-cope-some-point-past-year https://www.integrativepro.com/articles/the-hpa-axis https://www.mentalhealth.org.uk/statistics/mental-health-statistics-stress https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756272/ https://www.sciencedirect.com/science/article/abs/pii/S0306453012003356?via%3Dihub https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/#:~:text=Cortisol%20is%20ordinarily%20anti%2Dinflammatory,the%20immune%20response%20%5B18%5D.
Circulation Struggles this Summer
Glorious sunshine and mellow humid evenings are just around the corner. The British summertime is never short of changeable weather to keep us on our toes. But one thing is for sure, we are grateful for every ray of sunshine. It’s a little-known fact that hot weather can worsen symptoms of poor circulation. Wave hello to warm summer nights as well as swelling, pain and discomfort. Why does the Heat Worsen Blood Circulation? For every 1 degree that your body temperature rises it increases your heart rate by 10 beats per minute (bpm). When the body gets warm it causes the blood vessels to widen which increases vascular space and reduces vascular pressure. In turn, this causes pooling in the legs and feet and accompanying symptoms. Moreover, when we are hot, our body tries to pump more blood around the body in order to naturally cool the blood at the skin’s surface to lose heat to your surroundings and reduce body temperature. This can cause strain on the heart. This is particularly dangerous, especially if the heart is already under strain from a previous diagnosis. Another one of the body’s cooling mechanisms is sweating. Water released from our pores serves to cool the skin's surface, but contrary to popular believe sweat isn't made of just water, it's also made of salts like potassium, and sodium. These salts are needed for proper function of our organs, including the heart. If someone fails to replenish these lost salts it can put strain and stress on the heart. Symptoms of Poor Blood Circulation? Unsure if you fit the criteria for poor circulation, here are some common symptoms: •Pooling of blood in the leg•Heavy Legs•Swelling in the legs and feet•Restricted movement•Pins and needles in the lower limbs•Varicose veins•Leg cramps•Poor wound healing Does this sound familiar, what can you do? 5 Ways to Improve Circulation this Summer There are a number of lifestyle factors that can help with circulation: 1) Dietary Improvements – Aim to reduce salt, sugar, animal products and processed food intake can help to improve overall heart and circulatory health. Aim for an increase in unsaturated fats, fruits, vegetables, plant-based meals and fibre in the diet for better balance. 2) Quit smoking cigarettes – Cigarette smoke can do irreparable damage to your circulatory system by allowing fatty deposits to adhere to the artery walls which in turn increases blood pressure and strain on the heart and arteries. Studies state that approximately 15,000 heart and circulatory diseases occur annually as a result of smoking. 3) Try compression technology – Compression technology squeezes the malleable veins and helps the return of blood to the heart, preventing pooling at the lower extremities. This can be passive or active, passive compression comes in the form of copper compression socks which can be worn under clothing. Whereas active compression comes in the form of electrically powered compression leg massager squeezes which moves pooled blood more rapidly. Experience improved blood circulation and relief from aches with our Air Compression Leg Massager. 4) Exercise more frequently – blood pools when we are sitting still for a long time. Our body needs muscle contractions to prevent blood from pooling and return the blood back to the heart. More frequent exercise will prevent blood from pooling, rebalance blood pressure, and improve the robustness of the circulatory system. You don’t have to be the next Paula Radcliffe, but moving your body every day in a way that feels great for you will help. The NHS recommends 150 mins of moderate exercise per week or 75 minutes of vigorous exerciseper week. 5) Try Electrical muscle stimulation- Electrical muscle stimulation or EMS passively stimulates muscle contractions. This is best suited for people during times of rest, as well as those who are more immobile and traditional forms of exercise cannot be achieved. EMS technology has been shown to reduce pain and discomfort related to poor circulation. The Circulation Maxx Range? The Circulation Maxx Reflexology is our most trusted and powerful EMS technology, bought and loved by many. Its stimulating EMS technology has been shown to stimulate the muscles in the lower legs and feet and prevent blood pooling and reduce signs of blood pooling and swelling. Which in turn, reduces aches, pains and cramping in the lower limbs. No need to trust our say, trust the 1000s of happy customers! The Circulation Maxx Reflexology Massager makes use of the latest clinically proven EMS technology with reflexology to stimulate muscles in the lower legs. References • https://health.clevelandclinic.org/how-the-heat-can-affect-your-heart•https://guysandstthomasspecialistcare.co.uk/news/10-warning-signs-of-poor-circulation/•https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
Vytaliving Stories : Eczema Prone Skin
Learn more about how Marie, 54, was able to improve her irritated and inflamed skin and change her life with the Miracle Skincare Cream.
It’s Self Care Time- Tips & Trick to Take Care of you
In the past self-care has been labelled as selfish or self-centred, this couldn’t be further from the truth! Self-care is basic human need. From the day-to-day, such as taking a shower to the more lavish, such as treating yourself to a new purchase. It’s International self-care awareness week in November. The aim of the game is to improve support and self-care across communities, families and generations. It’s undeniable that globally it's been a rough few years and that’s not taking into consideration your everyday life, your work and more. Ask yourself, when was the last time you really took a break? Vytaliving has some handy tips that you could try to take better care of yourself. Vytaliving Tips for Selfcare Below you will find some tips to take care of your no.1 - you! We have covered, emotional, mental, physical, social and financial well-being. End 2022 with a bang, and make 2023 the best year of self care and self-growth yet: Emotional and Mental Wellbeing Look for a trustworthy therapist you feel comfortable with Take time to work out what’s causing your stress Speak to your employer if you need more support at work Practice mindfulness Reach out to your GP to speak about options to support your mental wellbeing Take time to work out what makes you feel good – exercise, cooking, shopping, reading, socialising etc Look into supplements for your mental wellbeing, such as our Calm & Sleepazze Tablets. Exercise stimulates happy hormones, whether that’s a full-blown CrossFit circuit or simply a walk around the park. If you’re looking for an easy way to stay fit from home all you have to do is check out our fitness range Avoid unnecessary stress and learn how to say no Prioritise a healthy sleep routine Physical Wellbeing Book for a full body MOT at your GP or healthcare practitioners Take time to reach your daily step goal Book a skin/mole check to make sure you are skin safe Seek the support of NHS nutrition guidance such a change for life or the Eatwell guide for advice surrounding personal nutrition Speak to wellbeing professionals such as a personal trainer regarding exercise or a Nutritionist regarding your diet. Work your annual supplement routine, immune supplements for the winter, multivitamins all year around etc. Ensure you attend all your screening appointments whether that’s a smear test, mammogram, prostate examination or medication check up. Test from home. There are a number of brilliant at home test kits for cholesterol, iron, vitamin D and liver function, shop the Vytaliving range here Vytaliving has a fantastic and free ‘Ask a Nutritionist Service’ where you ask anything related to diet, nutrition and lifestyle factors to our qualified Nutritionist. Just follow the link here Social Wellbeing Arrange a get together with your close friends See family that you haven’t seen in a while Send that text that you’ve been meaning to send and keep forgetting Join a club with like-minded people Stay for after-work drinks, even if it's just one Know when your mind is ready for personal alone time, and when you’re ready to socialise Learn to set boundaries on socialising Financial Wellbeing Financial wellbeing is one area often forgotten about when it comes to wellbeing but plays a large factor in overall stress which in turn can have a large effect on overall wellbeing. Here are some tips for better financial wellbeing Conduct a full review of your spending, what you can afford, and what is frivolous spending Ask for help from your bank on better financial health Speak to a financial advisor about savings accounts and investments Set a budget on spending money for the month If you have debt set yourself a goal to have this paid off by NHS Self-care tips According to the NHS, here are some tips to maintain wellbeing during Self Care Awareness week Try taking vitamin D supplement Focus on good nutrition and regular exercise to support general wellbeing and maximize immunity Try adopting positive lifestyle choices when it comes to physical, social and emotional factors related to wellbeing Increase health literacy levels in the community and in schools Support mental wellness by staying connected, ensuring a sense of perspective, and taking further steps to maintain health Understand how to manage acute and long-term health conditions Learn how to look after your own health by utilising available NHS services. Book a regular screening for common diseases Learn the importance of rest, time off and vacations NHS Resource- https://www.selfcareforum.org/events/self-care-week-resources/ Self Care- The practice of taking an active role in protecting one’s own wellbeing and happiness.
The human immune system
The human immune system is the body’s first barrier against potentially harmful invading pathogens - bacteria and viruses. Much like a well-oiled machine, our immune system is made up of many cogs that work together. Each supporting the role of the last. There are many factors that can affect the function of this machine we call our immune system, this includes – seasons, environment, comorbidities and nutrition. The Human Immune System Our immune system is governed by numerous varieties of white blood cells. These are used in the innate or adaptive immune response. The innate or non-specific immune system is made up of cells white blood cells called natural killer cells (NKs), in addition to macrophages, phagocytes, neutrophils, basophils, eosinophils and mast cells. In addition to these cells, other innate barriers for the immune system include mucous membranes, eyelashes, sweat, saliva and gastric acid. The innate response can take between 0-96 hours to work. The main process of the innate immune system is run by the white blood cell, ‘phagocyte’. This is called phagocytosis. The process begins when a ‘foreign cell’ or pathogen is detected, it then consumes and destroys the foreign cell within its own cell. In addition to the phagocytes, macrophages circulate the body and release protein-like cytokines which acts as warning signals to other cells that attach the foreign cells. Then, you have the adaptive or specific immune response. This plan of attack against invading pathogens uses T and B lymphocytes. This can take over 96 hours to take effect, or faster upon second exposure of the same pathogen. B cells are made in the bone marrow. On each of the immune cells there are membrane-bound antibodies. These antibodies fit to a pathogen antigen like a lock in a key, these stimulates rapid generation of B cells, these then specialise to memory or effector ll cells. The T-cells are made in the thymus. T cells are different to B cells as they are unable to detect pathogens unless they are attached to an MHC complex which presents the pathogen to the T cell. Like the B cells, T cells differentiate and specialise into helper, cytotoxic or regulatory T cells. These are known as memory cells. Which means that they remember specific antigens of pathogens and have a ‘plan of action' once the body is exposed to the pathogen again. Source: 23.2. Adaptive Immune Response – Concepts of Biology – 1st Canadian Edition (opentextbc.ca) Nutrition is one of the key factors to keep the immune system healthy. Many vitamins and minerals play important roles in immune cell function and proliferation. Find more about nutrition and your immune system below: Vitamin A Vitamin A supports the normal function of the immune system and is needed to reduce inflammation as part of a healthy immune response. In addition, Vitamin A encourages the production of the primary defence mechanism, mucosa which traps pathogens. Animal studies show that vitamin A deficiency can lead to decreased efficacy of the T cell-mediated and antibody-dependent immune responses. Vitamin A can be in the form of retinol or carotenoids. Retinols are found in animal products and carotenoids can be found in plant-based sources. Each day we are recommended to consume between 600-700mcg of Vitamin A for adults. Food sources of Vitamin A in carotenoid and retinol forms include; Sweet potatoes, Carrots, Butternut squash, Peppers/capsicum, Spinach, Lettuce, Fish and seafood (tuna, mackerel and clams). Alternatively, Vitamin A can also be sourced from supplements. B Vitamins There are a number of B-Vitamins are required for the maintenance of the immune system including Vitamin B6, B12 and Folate (B9). Studies have shown that Vitamin B9 deficiency can lead to a reduction in T cells (CD8+) which can lead to an increased chance of infection. Whereas, Vitamin B12 is important for immune cells such as the natural killer (NK) cells, CD4 and CD8 lymphocytes. The daily requirements for Vitamin B9 are 200mcg/0.2mg and just 2.5mcg/0.0025mg of Vitamin B12. Some food sources of B-vitamins include; soy products, yeast extract, legumes, beans, green vegetables, Seafood, fish, fortified cereals, eggs and liver. Alternatively, you can gain B-vitamins from a B complex or multivitamin. Most food sources of Vitamin B12 are depleted and therefore most people are deficient in Vitamin B12, daily supplementation may be required for all. Vitamin D Vitamin D is the wonder-vitamin, well known for its powerful and potent benefits to bone health. Little known is its ability to support a normal function of the immune system. Vitamin D can be metabolised to 1,25-dihydroxyvitamin D [1,25(OH)2D]. A deficiency of Vitamin D has led to a deficiency of this metabolite which has been linked to increased inflammation in the body Studies have shown that people deficient in Vitamin D have higher self-reported incidences of upper respiratory tract infections. One study found a 42% decrease in the incidence of influenza after a Vitamin D dosage. Some food sources of Vitamin D include oily fish, mushrooms, fortified milk, margarine, tofu or orange juice and eggs. Alternatively, just 15 minutes of sunshine on unprotected skin is enough to absorb the necessary vitamin D. Lastly, you can purchase Vitamin D2 and D3 supplements. Vitamin C Vitamin C is an antioxidant that acts as a free radical scavenger to protect the immune system. Additionally, Vitamin C is thought to accumulate in the white blood cells (phagocytes) to stimulate Chemotaxis. Anecdotally, we know that sailors with scurvy had supressed immune health and were more susceptible to infections. Vitamin C is available in supplemental or food form. Food sources include berries, citrus fruits, tomatoes, kiwi, guava, broccoli, peppers, spinach and kale. Zinc Zinc is needed for non-specific immunity, as it helps white blood cells to become mature and function optimally. It has been confirmed that Zinc contributes to the normal function of the immune system. One study even called it the ‘gatekeeper to the immune system’. One symptom of zinc deficiency includes immune dysfunction, as well as increased oxidative stress and an extreme inflammatory immune response. Males require more daily zinc than females at 9.5mg and 7mg for females. Zinc can also be used in supplemental form. This typically is sourced from zinc picolinate, zinc citrate, zinc sulphate and zinc gluconate. I would recommend taking this alongside selenium for powerful immune support. Alternatively, food sources include seafood, beef, tofu, nuts, beans and legumes. Selenium Selenium helps to maintain the human immune system by creating glutathione peroxidases (GPx) of which there are 8, labelled GPx1-8. Research has shown that selenium supplementation may enhance cell-mediated immunity. Each day an adult requires between 60-75mcg for men and women. Selenium can be consumed via supplementation and is often paired with iodine. Food sources include Brazil nuts, seeds, shellfish, meat and wholegrain carbohydrates. Copper Copper is only need in very small amounts per day, 1.2mg. Studies have shown that copper deficiency can lead to a decreased efficiency and effectivity of the cell-mediated and humoral immune responses, as well as the number of white blood cells called neutrophils. Copper can be taken through supplement copper gluconate, copper picolinate or copper sulphate, or consumed via food. Potent source of zinc includes seafood, mushrooms, tofu, root vegetables, spinach and legumes.
Breast Cancer Awareness- What are the signs and symptoms?
The Breast Cancer Awareness movement that we know, love and champion today was started in 1992. The creator Evelyn H. Lauder, of Estée Lauder, made a bold move creating the campaign to promote equality in women’s health and spotlight breast cancer as threat to female wellbeing. To this day, we celebrate breast cancer awareness month in October. Question is, do you really know how to ‘coppa feel’, and what signs or symptoms you are looking for. Let’s become breast friends and talk all things boobs. Statistics Each year in the UK, there are approximately 56,000 new cases of breast cancer, of which 11,500 lead to death. That being said , breast cancer has one of the highest survival rates, with 76% of people originally diagnosed with cancer go onto survive 10 years post their diagnosis. have come on leaps and bounds. In the 1970s, 4 in 10 women survived their breast cancer diagnosis beyond 10 years, conversely, now it's around 8 in 10. Risk factors There are a number of factors that are in your control, and sadly out of your control that can contribute to the development of breast cancer. These include: Increased age The age of menarche Ethnicity – Caucasian Not having children Obesity Taking the contraceptive pill A sedentary lifestyle Alcohol intake Taking hormone replacement therapy Large changes in sex hormones Previous cancer Having children later in life Having the BRCA1 and BRCA2 gene Development of Breast Cancer There are 4 stages of breast cancer, each getting more severe with each stage: Stage 1 This is the earliest stage of breast cancer. The cancer will be small, typically 2cm or less in size. At this stage, the cancer is in the breast and could be near the lymph nodes close the breast tissue. Stage 2 This is still an early stage of breast cancer. The cancer will be increased in size, larger than stage one but no larger than 5cm. The cancer will be found in the lymph nodes or in the breast tissue. Stage 3 This is the stage in which the cancer has spread from the breast to the lymph nodes, skin of the breast, or the chest wall. Typically stage 3 cancers are larger than 5cm. Stage 4 Finally, this means the cancer has travelled to other parts of the body. Symptoms to be aware of Remember that all of us have breast tissue, and breast cancer isn’t a female-only disease. All men and women need to be aware of the following signs and symptoms. A change in texture of the skin on the chest A change in appearance of the skin on the chest A lump or swelling in the armpit A change in shape of the breast A change in size of the breast Discharge from the nipple Change in appearance of the nipple Change in texture around the nipple A rash or flaky skin around the nipple How to check your breasts According to the CoppaFeel charity, here are some steps on how to check yourself for breast cancer. First get to know what normal feels like for you. Check regularly and note what normal feels like for you. Month-month check your breast tissue for changes in texture, density, size, shape or the presence of any lumps. Remember that breast tissue isn’t just in the breast or chest. Remember to check under your armpits and up to your collar bone. Remember to check at least each month, if you notice any changes described above, monitor it for a week to note any further changes and then contact your GP if you are concerned. How often should you have a mammogram? In the UK, you will automatically be invited into the breast screening, or mammogram, every 3 years between the ages of 50 and 53. The scan only takes a few minutes, and the full appointment just 30 minutes. For more information on breast cancer click the following link to take you to the NHS website: https://www.nhs.uk/conditions/breast-cancer/ And, https://coppafeel.org/ References https://www.cancerresearchuk.org/health-professional/cancer-statistics/statistics-by-cancer-type/breast-cancer#heading-Three https://www.cancerresearchuk.org/about-cancer/breast-cancer/risks-causes/risk-factors https://www.cancer.org/cancer/breast-cancer/understanding-a-breast-cancer-diagnosis/stages-of-breast-cancer.html https://www.cancerresearchuk.org/about-cancer/breast-cancer/stages-types-grades/number-stages https://www.nhs.uk/conditions/breast-cancer/symptoms/ https://coppafeel.org/
Know your numbers
We all know that horrible feeling or rush that comes over you in times of stress which is the physiological response to your blood pressure increasing. On the flip side, our blood pressure can also increase in times of excitement and joy. But, what is blood pressure, why must we keep blood pressure low, and what lifestyle changes can you make to maintain wellbeing? What is blood pressure? Simply put, blood pressure is the force exerted by the heart to pump your blood around your body. Much like Goldilocks and the 3 bears, you neither be too low, or too high, you need it to be just right. Know your numbers So what is just right? First, it’s important to understand how the pressure is quantified. Blood pressure is measured in millimetres of mercury, or mmHg for short. The first number presented is the systolic pressure and the second is the diastolic pressure. Systolic pressure is defined as the pressure exerted by the heart when blood is pushed out of the heart. Whereas diastolic pressure is defined as the pressure when your heart is between beats. Normal blood pressure is defined as 120/80 mmHg, but the truth is there is more leeway than that. ‘Perfect’ blood pressure can differ slightly. However there are clear guidelines for high blood pressure, otherwise known as ‘hypertension’, these can be seen below: Prehypertension- 120-139 mmHg Hypertension Stage 1 – 140-159 mmHg Hypertension Stage 2 – 160 mmHg or higher Hypotension (low blood pressure)- 90/60 mmHg Symptoms of high blood pressure Headaches and migraines Shortness of breath Dizziness Blurred vision Nose Bleeds Fatigue Heart Palpitations Fainting What causes high blood pressure Familial Hypertension Excess Alcohol Excess Caffeine Excess Salt Lack of Fruit of Vegetables Lack of Exercise Infections Poor Sleep Anxiety Dietary and lifestyle changes for better blood pressure Here are some tips for lower blood pressure: Reduce salt in your diet – Salt is a well-known risk factor for hypertension. Salt draws more water into the circulatory system and increases the overall blood pressure. Try reducing salt by reducing pre-packaged food and fast food, in addition to home-cooking and not adding salt. Instead of adding salt for flavour, try adding herbs, spices and citrus. Increase fruit and vegetable sources- Fruits and vegetables are excellent sources of potassium. Potassium can help counteract the effects of sodium and reduce high blood pressure. In addition, fruits and vegetables contain fibre, which has a similar effect. Increase exercise- Regular exercise can help to reduce blood pressure and maintain it. Try to boost your sedentary lifestyle by reaching a 10,000 step count, joining a new exercise class or exercise snacking throughout the day. Keep stress to a minimum- If you are chronically stressed, or have a chronic stressor in your life try your best to take a step back and take care of yourself. Try to minimise stress anyway you can, speaking to a therapist, finding a friend or family member to help, start exercising, take part in self-care or indulging in a hobby. Improve your sleep routine- Lack of sleep can contribute to stress on the body, this can naturally increase blood pressure. Try to stick to a regular sleep schedule, unwind before bed, and put technology down at least 1 hour before bed. Have a health MOT – If you have high blood pressure that is otherwise not affected by all the lifestyle changes then you are recommended to see your GP or healthcare practitioner. There may be an underlying genetic factor or infection causing the high blood pressure. This support from your healthcare practitioner may get you medication that can help. Exercising is a vital part of reducing blood pressure. The Vytaliving Compact Strider is a simple home workout machine that is suitable for all fitness levels.The Vytaliving compact elliptical strider is an at-home workout machine that can be used standing or seated making it suitable for all.
Our Bodies and Balance
Balance involves so many different systems within the body including neural, skeletal, optical and muscular.
Migraine causes, symptoms and tips to reduce them
Pounding headaches, blinded by bright lights and nausea…sounds familiar? Then, you’re suffering from migraines. But, you’re not alone, a further 6 million people experience migraines in the UK alone.
Prebiotics & Probiotics
Gut Health, microbiome, prebiotics and probiotics are all buzzwords in the health industry right now, and they deserve to be! Although a newer area of nutrition science, fascinating research has been uncovered that suggests our gut determines a lot more than just our digestive system. This article looks at what a microbiome is, gut dysbiosis, rebalancing the gut, prebiotics, probiotics and more.... What is a Microbiome? The human microbiota is a microenvironment that contains between 10-100 trillion symbiotic microbial cells. This is made up of primary bacteria in the gut. The first studies of the human gut environment were in the 1680s by Antonie van Leewenhoek. He compared samples of his oral and faecal microbiota, in which he noted the many differences in microbes between these two. How can you tell if your gut is imbalanced? Gut imbalance is the generic term for dysbiosis. This is defined as an imbalance between the types of organisms present in a person's microflora, this is thought to contribute to a range of conditions of ill health. There are two families of bacteria that are favourable for the gut these are Lactobacillus and Bifidobacterium. On the other hand, there are bacteria that are bad for the gut, and these include Staphylococci, Clostridia and E.coli. Dysbiosis is thought to be caused by: Infection Poor dietary intake – increased sugar, processed food and decreased fibre Drinking more than 2 glasses of alcohol a day Stress and Anxiety Some medications Dental hygiene Antibiotics Symptoms of Dysbiosis include: Bloating Flatulence Spasms Gut Inflammation Reduced nutrient absorption Congestion of liver, gallbladder & pancreas Immune response to partially digested food Increased inflammatory disorders such as migraines, arthritis & autoimmune disorders Brain fog Irritability & mood changes Anxiety What is a prebiotic? In 1995 Glenn Gibson and Marcel Roberfroid discovered Prebiotics. At the time they were defined as non-digestible food ingredients, such as a fibre, that beneficially affects the host by selectively stimulating the growth of beneficial bacteria in the gut. Great examples of prebiotics, that you could add to your diet include, inulin, garlic, legumes, baobab, artichokes, bananas and oats. What is a probiotic? Alternatively, probiotics are live bacteria that survive the digestive system and as a result, provides health benefits to the host. Although probiotics have been studied since the 17th century, the first isolation and discovery of a certain strain was in 1905 by Stamen Grigorov. Lactobacillus bulgaricus was the first strain of the bacillus family to be discovered from yoghurt. Beneficial bacteria include bacteria from the Bifidobacteria and Lactobacilli families. What does the science say? Research has shown that the addition of prebiotic and probiotic supplements, for better gut balance can improve immunity, digestion, vitamin synthesis, absorption of nutrients from the gut, and reduce the risk of infection. Specifically for Prebiotics, studies have revealed that taking a daily prebiotic supplement may: Reduce the risk, severity and duration of diarrhoea associated with an infection and taking antibiotics. Reduce inflammation associated with inflammatory bowel disease Reduce the risk of colon cancer by exerting protective effects Enhance the bioavailability and uptake of minerals, including calcium, magnesium, and possibly iron Lower some risk factors for cardiovascular disease Promote satiety and weight loss and prevent obesity. Increase calcium absorption and improve bone mineral density. Constipation relief and improved transit time Specifically for Probiotics, studies have revealed that taking a daily probiotic may: Acute prevention of diarrhoea associated with antibiotics or travellers' diarrhoea Reduce serum cholesterol thus reducing the risk of heart disease Improvements in intestinal and gut health Improvements in lactose digestion, reducing the symptoms of lactose intolerance. Changes in mood related hormones – reduction in anxiety, depression of compulsive behaviours. Reduction in constipation and improved transit time Reduction in Heliobacter pylori and associated symptoms Reduction in severity and regularity of urinary tract infections Stimulation of a health immune system, improved ability to fight infection. Improved dental health and reduced risk of bacterial colonisation in the mouth Our Prebiotic and Probiotic Complex Capsule Vytaliving is championing the forefront of nutritional sciences - introducing the Prebiotic and Probiotic complex from Biovit. These ground-breaking ingredients have taken the supplement industry by storm with customers revealing prebiotic and probiotics have changed their lives. Each attribute to improved digestive health, better digestive regularity reduced gastrointestinal symptoms such as bloating, gas and abdominal cramps. The perfect supplement for someone with reoccurring gut issues, gut imbalance lactose intolerance, or someone that has just taken antibiotics. Shop, Biovit Prebiotic and Probiotic Complex Here Specification 1 capsule contains, (daily dosage is 3 capsules): Inulin- 200 mg Turmeric (Curcuma longa)- 200 mg (20mg of 10:1 extract providing 200mg of Turmeric Equivalent) 8 Strain Probiotic (200B CFU/gram)- 60 mg 7.5mg of Lactobacillus acidophilus 7.5mg of Lactobacillus delbrueckii subsp. Bulgaricus 7.5mg of Lacticaseibacillus casei 7.5mg of Lacticaseibacillus rhamnosus 7.5mg of Limosilactobacillus reuteri 7.5mg of Bifidobacterium bifidum 7.5mg of Bifidobacterium breve 7.5mg of Bifidobacterium longum subsp. Longum References https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3426293/ https://www.otsuka.co.jp/en/health-and-illness/fiber/for-body/intestinal-flora/#:~:text=Beneficial%2C%20harmful%2C%20and%20opportunistic%20bacteria&text=In%20contrast%2C%20bad%20bacteria%20have,triggering%20disease%20and%20promoting%20aging https://www.otsuka.co.jp/en/health-and-illness/fiber/for-body/intestinal-flora/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705355/#:~:text=Health%20Benefits%20of%20Prebiotics&text=Reduce%20the%20inflammation%20and%20symptoms,factors%20for%20cardiovascular%20disease%3B%20and https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6041804/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045285/
