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Know your Blood Pressure 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.
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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. 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. 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 70. 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/
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.
What are Prebiotics & Probiotics and Why Does Your Gut Need Them?
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, including 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 individual 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 individual. 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 including 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 Agility Health Solutions are championing the forefront of nutritional sciences - introducing the Prebiotic and Probiotic Complex. 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 and 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 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/
Skin Cancer Awareness Month - What to look out for
In Britain we are approaching our glorious summertime, which means long days full of beaming sunshine. However, this also brings with it an increased risk of skin cancer if the proper skincare precautions are not taken.
Vitamin C – The Health Benefits, Wellbeing & Connection to Scurvy
What is Vitamin C? Vitamin C, also known as ascorbic acid, is one of the many water-soluble vitamins. Famed for its founding story of scurvy, vitamin C is one of the most understood nutrients by the wider population. Unfortunately in recent years due to the declining nutrient density of the nation’s populations we have seen a resurgence in vitamin C deficiency in the 1st world. A disease that hasn’t been present since 18th century. To read more about the resurgence of scurvy click here. History of Ascorbic Acid Nowadays we have fantastic campaigns such as ‘5-a-day' which ensures we get our vitamins, minerals and fibres. This kind of attitude towards fruits and vegetables didn’t exist back then, and people believed that raw fruits and vegetables spread diseases, so many avoided them. As a result, diets were predominantly made up of grains. Which in itself is part of a healthy diet, but not very balanced. The story goes that sailor Vasco De Gama set on their voyage from Portugal to India. Detailed accounts of the time stated that crew members experienced pain and even death as a result of what we now know as ‘scurvy’. It wasn’t until 1753 that James Lind wrote about the association between citrus fruits and a reduction in the rates of scurvy in sailors although he wasn’t aware of Vitamin C being the reason at the time. Daily Requirement & Food Sources of Vitamin C Kiwi fruit (1 medium) - 64mg Strawberries (80 grams) - 49mg Broccoli (50 grams) - 39mg Peas (70 grams) - 8mg Tomatoes (1 medium) - 17mg Orange (1 medium) - 70mg Red Peppers (75 grams) - 95mg Green Peppers (75 grams) - 60mg Potatoes (1 medium) - 17mg The recommended daily requirement for vitamin C is 80mg per day for an adult over 19 years. You can see this is attainable to achieve 80mg of vitamin C per day when eating your 5 fruits or vegetables a day. Health Benefits Listed below are all the health benefits of Vitamin C according to the European Food Safety Authority: Contributes to normal collagen formation for the normal function of blood vessels Contributes to normal collagen formation for the normal function of bones Contributes to normal collagen formation for the normal function of cartilage Contributes to normal collagen formation for the normal function of gums Contributes to normal collagen formation for the normal function of skin Contributes to normal collagen formation for the normal function of teeth Contributes to normal energy-yielding metabolism Contributes to normal functioning of the nervous system Contributes to the regeneration of the reduced form of vitamin E Contributes to normal psychological function Contributes to the normal function of the immune system Contributes to the reduction of tiredness and fatigue Contributes to the protection of cells from oxidative stress Increases iron absorption Turmeric, Honey and Vitamin C Tablets Our best selling Turmeric and Honey Tablet contains high-quality turmeric extract with active curcuminoids, alongside honey (propolis) and Vitamin C. Take one soothing tablet a day for a beneficial effect on aching bones and joints, as well as the normal function of the immune system. Each dosage contains 80mg of vitamin C or 100% of your daily needs. Cranberry Relief Tablets Our Cranberry relief has been formulated with 4 soothing ingredients including cranberry, green tea, vitamin C and D-mannose. This formula helps to contribute to the normal function of the immune system, whilst maintaining healthy urinary elimination. Each dosage contains 160mg of Vitamin C or 200% of your daily requirements. References - https://www.sciencealert.com/scurvy-coming-back-vitamin-c-poverty-massachusetts-boston-vitamania-movie https://www.ranker.com/list/medieval-food/kellen-perry https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
The Benefits of Fasting
Fasting has become a bit of a ‘buzzword’ within the dieting industry. It involves partaking in periods of food abstinence. This is a relatively modern adoption into the world of health, in other cultures it has been done for many years for cultural and religious practices. History of Fasting History can trace fasting back to around the 5th Century in which Hippocrates recommended abstinence from food as a treatment for conditions. Whereas ancient religions including Buddhism, slam, Judaism, Taoism, Jainism, and Hinduism all commonly practice fasting as a religious practice. For example, taking part in Ramadan brings Muslims closer to Allah. Fasting is part of the five pillars of Islam. Whereas in Judaism, the religious holiday of Yom Kippur, fasting is encouraged as a way of repenting for your sins during a period of reflection. It is important to note that fasting for religious practices and fasting made popular for weight loss are very different. Fasting diets are typically fads, whereas religious fasting is a widely respected and valued part of culture. Popularised Fasting Here are a few examples of popularised diets that include elements of fasting: The 5:2 Fast The 16:8 Fast Intermittent Fasting Time Restricted Eating Overnight fasting Juice fasting Intermittent fasting is one of the most popular forms of fasting. This includes intermittently restricting food for specific times of the day. For example, the 16:8 fast means eating for 8 hours of the day and fasting for the remaining 16 hours. This may look like eating breakfast at 11am and cease eating at 7pm, Or eating breakfast at 7am and cease eating at 3pm What happens during a fast? When a human eats a standard 3 meals a day their body maintains its normal physiology and energy levels by utilising blood glucose. Whereas, when a person fasts, they are dependent on limited glycogen stores in the liver and muscles, as well as fat storage. It depends on the person, however, reaching a fasted state can occur anywhere between 12-24 hours. In a textbook example, most people are in a fasted state within 24 hours and glycogen has depleted. During this time, the body uses fat storage in a process called gluconeogenesis which converts free fatty acids into glucose and ketones. Glucose can then be used to energise the body. What are the benefits of fasting? The researched benefits of fasting include: Life longevity (only found in animal studies) Weight loss Improved cholesterol Improved blood pressure Improved blood glucose May improve brain function and performance Cautions Be mindful that a fast should not be undertaken without the supervision of a Doctor or other healthcare professional such as a Dietitian or Accredited Nutritionist. If you are to undertake a supervised fast be aware that some medications require you to have eaten before taking the medication. References https://time.com/4958211/yom-kippur-fasting-water/#:~:text=In%20English%2C%20Yom%20Kippur%20means,from%20people%20you%20have%20hurt). https://www.bbc.co.uk/newsround/23286976#:~:text=Fasting%20is%20important%20during%20Ramadan,how%20Muslims%20live%20their%20lives. https://www.ncbi.nlm.nih.gov/books/NBK534877/#:~:text=Fasting%20involves%20a%20radical%20change,the%20liver%20and%20skeletal%20muscle.
The Nutritional Benefits of Magnesium
What is Magnesium? Magnesium is an alkaline metal with an atomic weight of 12. It is often depicted as the letters ‘Mg’. As an element, it plays an important role in as many as 300 enzyme reactions around the body, without sufficient magnesium the body’s systems simply wouldn’t function. Magnesium is used and stored all around the body, however, of the 25grams stored in the body, 50-60% of it is stored in bone and soft tissues. What food can it be found in? Fortunately, magnesium is naturally abundant in many foods. For example, you can find magnesium in nuts and seeds, dairy, beans, legumes, spinach, wholemeal foods, meat and fish. Here are some examples of how much magnesium is found in each of these foods: Almonds (28 grams) - 80mg Soy milk (250 ml) - 61mg Cow’s milk (250 ml) - 27mg Kidney Beans (120 grams) - 35mg Salmon (85 grams) - 26mg Chicken (85 grams) - 22mg Rice (100 grams) - 42mg Banana (1 medium) - 32mg Broccoli (45 grams) - 12mg Avocado (75 grams) - 22mg Potatoes (100 grams) - 43mg Daily Requirements for Magnesium The daily requirement for magnesium is 375mg for an adult in the UK. To reach these requirements this is what a full day's food this is what it may look like: Breakfast: 1 banana, 250ml of soy milk and 28grams of almonds Lunch: 100grams of Rice, 120 grams of kidney beans and 85 grams of chicken Dinner: 85 grams of Salmon, 100grams of potato, 45grams of broccoli and 75 grams of avocado For some, this level of intake is unmanageable and unsustainable. This is why dietary supplementation exists it allows people to supplement what they may be missing in the diet. Taking magnesium as a dietary supplement There are many different forms of magnesium such as glycinate, citrate, oxide, sulphate and many more. Each of these ingredients only contain a small percentage of elemental magnesium. Maintaining your daily intake is easier said than done in a tablet or capsule form. Most supplemental tablets are made up of active ingredients alongside excipients that bind the tablets. Additionally, a 1g tablet is around 18mm, which is considered a large tablet that many will struggle to swallow. Often this leads to magnesium supplements requiring a large daily dosage of 3-5 tablets/day. In terms of bioavailability magnesium citrate and glycinate are thought to be the most bioavailable, this means the most absorbable. The higher the bioavailability, the more of the dosage the person receives. Health Benefits of Magnesium According to the official list of authorised health claims by the European food standard, the below bullet points represent the health benefits of magnesium in the body: Magnesium contributes to a reduction of tiredness and fatigue Magnesium contributes to electrolyte balance Magnesium contributes to normal energy-yielding metabolism Magnesium contributes to normal functioning of the nervous system Magnesium contributes to normal muscle function Magnesium contributes to normal protein synthesis Magnesium contributes to normal psychological function Magnesium contributes to the maintenance of normal bones Magnesium contributes to the maintenance of normal teeth Magnesium has a role in the process of cell division Sleep and Magnesium Magnesium is widely considered to be an excellent natural sleep aid. Studied for its many benefits for sleep, and disorders such as insomnia, magnesium makes a great addition to your night-time routine Our sleep hormone builds up over the day, this is created from dietary tryptophan. In order to convert dietary tryptophan into our sleepy hormone magnesium must facilitate the chemical changes. Without magnesium, this conversion couldn't happen. One study gave a group of elderly patients with problematic sleep a daily dosage of magnesium dietary supplement for 8 weeks. The results showed that the patients who took the magnesium supplement fell asleep faster than those who didn’t. They also slept for longer and reduced awake time during the night. Lastly, they demonstrated a clinical difference in serum concentrations of the hormone associated with sleep.
The Health Benefits of Walking
You’ve got to learn to walk before you can run, so, this article will cover the health benefits of walking, why the recommended number of steps a day is 10,000 and some handy tips to increase your daily steps. Health Benefits of walking One Harvard study looked at the 10,000 step recommendation by placing activity trackers on more than 16,741 women across the USA. The researchers logged the daily user's steps between 2011 and 2015. The results showed that the current recommendation of 10,000 steps may be over zealous. Results showed that users who completed more than 4,400 steps a day had a 41% reduction in mortality rate. For every additional 2000 steps per day taken, risk of developing cardiovascular events decreased by 10% and diabetes by 5.5%. Other ways it can improve your wellbeing: Encourage normal immune system function Improvements to your mental wellbeing Reduced risk of cardiovascular disease Increase fat metabolism Reduced risk of type 2 diabetes Improved sleep Walking is associated with lower risk of depression and anxiety How to increase your daily step count? Results suggest that with each increase in a number of steps you do, the more health benefits you feel. The important message to take away is that you do not need to reach a certain step goal in order to gain benefits Here are some tips for increasing your step count: Find a walking group to join Join virtual walking events such as those hosted by the Conqueror -https://www.theconqueror.events/ you even get a medal if you complete the challenges. Invest in walking equipment for the home Plan an activity based holiday such as in the Brecon Beacons or Lake District. Look into walking fitness classes: Leslie Sansone’s 1 mile Home Walk Workout - https://www.youtube.com/watch?v=njeZ29umqVE Grow with Jo’s 3 mile Home Walk Workout- https://www.youtube.com/watch?v=hk7i_0S8MhM Invest in an pedometer or fitness watch Start a steps challenge with your family or work colleagues Set yourself a monthly target, that way you can walk as many steps as you can manage that day dependent on commitments and work. If you work at a desk, stand every hour and march for 5 minutes If you take a phone call, walk around rather than sitting down. Products to help your step count Agility Health Solutions have a number of product recommendations for all walks of life and abilities. Check out the following products if you'd like to increase your daily step count, or if you are encountering joint pain trying to reach your step goal. The Electrical Elliptical Bike Exercise, strengthen, tone and burn calories whilst seated, with our motorised seated elliptical trainer. Designed to promote “active sitting”, this motorised leg exerciser is easy and comfortable to use from your sofa or under your desk. Turmeric, Honey and Vitamin C Tablets Turmeric's actives have been linked with a reduction in inflammation, improvements in digestion, supported immune health, and most commonly a reduction in joint pain and inflammation.
Poor Circulation Treatment, Support & Causes
Cold feet and fingers are often the first sign of poor circulation as blood struggles to reach the extremities. This is the reality for many people in the UK, particularly in the elderly or those with circulatory issues, diabetes, Raynaud's disease and more. What makes up our circulation system? In full, the circulatory system involves multiple organs within the body alongside specialised blood vessels that deliver blood to and from them. The system is made up of the heart, lungs, arteries, veins, and capillaries. It’s the role of the circulatory system to deliver oxygen and nutrients to all cells of the body. In addition to removing waste products like carbon dioxide. When blood leaves the heart, it is carried in arteries to active cells and organs. Here the blood travels through smaller capillaries and blood vessels to deliver sustenance. The blood then travels into veins where it is pumped back to the heart and onto the lungs to re-oxygenate. What Causes Poor Circulation? Poor Circulation is caused by a multitude of factors, some of these are presented below: Chronological Ageing Raynaud’s Diabetes Deep vein thrombosis (DVT) Peripheral artery disease (PAD) Atherosclerosis A sedentary lifestyle Smoking What are the Symptoms of Poor Circulation? Common symptoms of poor circulation include: A heavy feeling in the feet and legs Swelling in the feet and legs Skin discolouration Aches and pain in the legs Numbness and tingling Leg ulcers Restless legs Weeping, split and sore skin What can you do to improve or prevent poor circulation? One of the NHS recommendations to improve poor circulation includes an increase in exercise. This may not always be possible if you are less mobile. This is where technology called passive exercise comes into play. This motion is created with the help of someone or a device to contract and relax the controlling muscles. Passive exercise has been shown to improve range of motion, flexibility, joint health, weight management and finally vascular health. Passive exercise is a simple and effective way to keep your legs active, the LegEx Passive Exerciser is designed to be used in a seated position, to improve your circulation and Range of Motion. Get back on your feet fast with the doctor recommended LegEx – the passive motion device that keeps your lower limbs moving, so you don’t have to! Walking is something that most people simply take for granted – just stand up and go! For others, like you, it is perhaps not that straightforward. The LegEx™ uses the gentle, rejuvenating effects of Continuous Passive Motion – used in hospitals for decades – allowing you to experience the amazing benefits of this tried and tested therapy in the comfort of your favourite armchair. Moving gently back and forth, the Leg Exerciser footplates silently work their magic on your lower limbs, stimulating the muscles in your calves, feet and ankles, helping to reduce swelling caused by poor circulation and relieving the aches and strains from your sore legs and feet. You can find more information about the LegEx here Medication If you are suffering from symptoms of poor circulation, you need not suffer in silence. Speak to your GP, or healthcare practitioner about what they can do to support, improve, and treat poor circulation. References https://www.ncbi.nlm.nih.gov/books/NBK279250/ https://www.cvmus.com/vascular-treatment/poor-circulation-treatment-and-causes
Full Body MOT Series- Muscle and Posture
Across the 8 articles in the Full Body MOT Series, the following topics have been covered, weight, exercise, bones, joints, mental wellbeing skin, and cardiovascular health. Today’s article is article 8 of 8. The topic of this article is muscle health and posture, so if you're looking for ways to stay strong and eat for muscle health, read more... Muscle Structure Muscle is made up of a collection of fibres that makes up striated muscle. The muscle cells lie end on end with one another to form muscle fibres. The role of our skeletal muscle is to form posture and generate movement. Within the bundle of nerve fibres runs an oxygenated blood supply and a nerve. When a muscle requires movement, a signal is sent from the brain along the nerve, where it finally reaches the motor endplate, the signal is delivered through neurotransmitters to encourage the muscle to contract. What happens to Muscle as we age? As we age our body becomes slower at generating and regenerating new cells. Muscle mass decreases approximately 3–8% per decade after the age of 30. Although the loss of muscle mass is common, it's not a guarantee that everyone will experience severe loss. Lifestyle factors and healthy nutrition can combat this form of ageing. That being said a sedentary lifestyle and poor nutrition can lead to the development of sarcopenia, increased risk of falls and disability. Sarcopenia Sarcopenia is described as the severe loss of muscle mass related to ageing. This can lead to weakness and loss of stability. Dependent on the lifestyle of the person sarcopenia could start as early as 65 years. However, the age of increased progression of the disease is 75 years. Often this is caused by a sedentary lifestyle, reduced nervous system activation to the muscles, a change in hormones or a reduction in caloric intake. Testing muscle strength There are a number of tests that can be done at home to test muscle strength, these are listed below: The Squat Test - Place a chair below you before beginning the test. This should act as a safety as well as ensuring that you are reaching the 90-degree angle to complete a squat. Simply perform repeated squats until you fatigue. Follow the link Here to see how your results tally to your age. https://foundationchiropractic.ca/at-home-fitness-testing/ The Wall Sit Test - Place your back against a sturdy wall, slide your body down the wall, and adjust your feet until your legs are at a 90-degree angle. Do not push your arms on your legs. Hold this position until you are fatigued. Follow the link here to see how your results tally to your age. https://foundationchiropractic.ca/at-home-fitness-testing/ Push up Test - Place your hands facing forward on the matt. You have the option of traditional military-style push-ups where you are on your toes on have your legs in a bent knee position. Simply complete a full push up where your chest touches the ground. Follow the link here to see how your results tally to your age. https://foundationchiropractic.ca/at-home-fitness-testing/ Alternatively, you may like to purchase a handgrip dynamometer. This measures the isometric strength of the hand and arm muscles. The results of this test can be a strong predictor for overall wellbeing. Nutrition for Healthy Muscles Protein As many of us will know, protein is required for healthy muscle and the maintenance of muscle function and maintenance of muscle mass. The average adult requires just 0.7 grams of protein per kg of body weight to maintain and support muscle health. However, as we have previously discussed muscle mass decreases at a more rapid rate as we age. One of the factors for this is the conversion of protein into muscle mass. Therefore, as we age, our protein requirements increase, in order to maintain muscle mass. This increases to 1–1.2 grams per kg of body weight. For example, if someone weighs 45kg the calculation would go as follows: 45 x 1.2 = 54 grams of protein. Energy Repairing and growing new muscle is an energy exhausting process. This means that as we age, we tend to become more sedentary we must consume a high caloric intake to offset this. For example, a sedentary male will need 2000kcal per day, and a woman, 1600-2000 kcal per day. Posture Posture is the position in which someone holds their body when standing or sitting. Posture is maintained by skeletal muscle and proprioceptive nervous system feedback. Proprioception is the awareness of the body in movement that positively or negatively feedback to the brain to stimulate the correct posture. Patients with muscular pain in and around their joints have a deficit in their proprioception. The proprioceptive system is made up of receptor nerves positioned in the muscles, joints and ligaments around joints. This system is subconscious. Poor posture can lead to poor digestion, muscle aches, trapped nerves and injury. Agility Health Solutions worked alongside musculoskeletal expert Dr Malcom Pope to create the Biofeedbac range to improve posture and reduce injury. Biofeedbac Range The Agility Health Solutions Biofeedbac™ range has taken over 35 years of clinical research and development. It was designed in conjunction with Professor Malcolm Pope Dr.Med.Sc., Ph.D., D.Sc., C.Eng., Eur Ing., Eur Erg “I worked closely with Agility Health Solutions in the UK to develop the world’s first Biofeedbac™ health system, which utilises the body’s own automated awareness and re-educates muscles to perform at their best.” The Biofeedbac range includes supports for the knee, elbow, wrist, foot arch, back and more. Please click here to see our full Biofeedbac Range References https://biologydictionary.net/muscle/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2804956/#R4 https://pubmed.ncbi.nlm.nih.gov/10855597/ https://pubmed.ncbi.nlm.nih.gov/10959208/ https://www.thelancet.com/article/S0140-6736(19)31138-9/fulltext https://www.healthline.com/health/sarcopenia#symptoms https://www.webmd.com/healthy-aging/guide/sarcopenia-with-aging https://foundationchiropractic.ca/at-home-fitness-testing/ https://thegeriatricdietitian.com/protein-requirements-for-older-adults/#:~:text=Most%20older%20adults%20will%20need,What%20is%20this%3F&text=Protein%20is%20found%20in%20a,muscle%20and%20quality%20of%20life. http://www.shieldhealthcare.com/community/news/2012/07/10/nutrition-over-70-a-guide-to-senior-dietary-needs/#:~:text=A%20sedentary%20male%20over%20the,are%20a%20sedentary%20to%20active.
Full Body MOT Series - Memory & Cognitive Health
So far we have covered weight loss, exercise, mental wellbeing, bone health, joint health, cardiovascular health and much more. Today’s article looks at cognitive health and memory. Including, nutrition, exercise and lifestyle factors to improve cognitive wellbeing for the long term. You can find the rest of the blogs in the Full Body MOT series on the Agility Health Solutions site. However, if you want to read more about brain health then keep scrolling... Areas of the brain associated with Memory For a long time, memory was inconceivable because it wasn’t a tactile element. It couldn’t be seen, explored or shared with others. However, as technology progressed, and our understanding of neuroscience improved we begun to learn how the brain worked, and how memories are stored. The answer is – that memories aren’t stored in one place. For episodic memories, including memorable events and facts, the information is stored in the hippocampus, neocortex and amygdala. Whereas the basal ganglia and cerebellum are used for muscle memory, and the prefrontal cortex is used for short term recall information. Nutrition for Memory Zinc, Iron & Iodine Iron, Zinc and Iodine have been shown to contribute to the normal function of the brain and cognition. Iodine and Iron play important roles in the development of the brain and neural system as a foetus and during childhood development. That being said, we continue to learn and develop as we age which means we need nutrients to maintain our brains wellbeing and cognitive function. More specifically, Zinc is necessary for cell division during DNA synthesis. Animal studies on rats show that gestational zinc deficiency in rodents' results in decreased number of brain cells and mass in the cerebellum, limbic system, and cerebral cortex. One study took 387 adults aged 55-87 years. They found that after 3 and 6 months of 0 (placebo), followed by 15 or 30mg of zinc per day there was significant benefit to spatial working memory at both dosage strengths. Whereas, animal studies on Iron deficiency showed a decrease in the size of the hippocampus, for learning and memory. An study on adult humans showed that Iron supplementation improved attention and concentration irrespective of baseline iron status. In anaemic groups supplementation improved intelligence quotient (IQ) by 2.5 points. Omega 3 The brain is comprised of approximately 60% fat. It makes sense that healthy fats found in fish oils support its wellbeing. Fish oil contains two types of omega-3 fatty acids — eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Research demonstrates their role in cognitive structure and function. Studies demonstrate that omega 3 fatty acids promote blood flow to the brain by positively affecting blood vessel function. In addition, Omega-3 fats can slow the degradation of neural tissue and benefits cognition and mood. Herbals Herbal brain supplements are also known as nootropics. These typically feature botanicals such as Bacopa Monnieri, Lion’s mane, Ginkgo Biloba and Ginseng. Many of these contain actives that have been shown to increase circulation to the brain and even improve the outcome of cognitive tasks. For example, one study provided participants with a supplement containing ginkgo (360mg), Ginseng (400mg), a combination of both or a placebo. The order of treatments was randomised, between treatments, there was a 7 day washout period. In order to test cognition, they were given a computerised assessment and 2 arithmetic tests. Studies showed that ginseng improved the speed of performing memory tasks and the accuracy of attentional tasks. Whereas Ginkgo and Ginkgo/ginseng combination helped to improve arithmetic task results. How does Exercise affect Memory? One strongly repeated theme is that exercise is a great way to promote physical and mental longevity. Investigators found that participating in aerobic exercise for only 2 minutes to 1 hour at moderate to high intensity improved attention, concentration, and learning and memory functions for up to 2 hours. Many studies have suggested that the parts of the brain responsible for thinking and memory have greater volume in people who exercise versus people who don’t. Simply put, "Exercise makes you smart," - Peter Blomstrand, MD, PhD, of County Hospital Ryhov and Jönköping University, in Sweden. Lifestyle Factors to Improve Memory Aside from nutrition and exercise, there are a number of lifestyle factors that you can practice improving memory: Practice memory strengthening games regularly. Understand how your brain likes to learn best – visual, audio or kinaesthetic. Use mnemonic and acronyms to remember lists. Learn a Language. Prioritise your sleep, ensure you get between 7-9 hours to allow your brain to rest and restore. Minimise life stressors or learn to manage your stress. Read every day. Instead of writing down your shopping list try to remember it. Play brain training games regularly, such as sudoku. Learn a new skill. References https://qbi.uq.edu.au/brain-basics/memory/where-are-memories-stored https://opentext.wsu.edu/psych105/chapter/8-3-parts-of-the-brain-involved-in-memory/ https://academic.oup.com/nutritionreviews/article/72/4/267/1859597 https://bmjopen.bmj.com/content/9/6/e027167 https://www.sciencedirect.com/science/article/abs/pii/S0031938402006650 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-zinc-supplementation-on-cognitive-function-in-healthy-middleaged-and-older-adults-the-zenith-study/E8987CD27CF870071B0984B312C53985 https://pubmed.ncbi.nlm.nih.gov/20100340/ https://www.sciencedaily.com/releases/2020/09/200910090055.htm https://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3951958/
Full Body MOT Series - Mental Health & Wellbeing
This current era has been described as a mental health crisis. We are seeing high rates of unemployment, soaring costs of bills, meanwhile incomes are becoming stagnant. The winter months are dark and gloomy and the less said about the pandemic the better. As mental health diagnoses rise, the NHS mental health helpline as seen a record-breaking 3 million calls. These times are unprecedented, meaning we need to find new and innovative ways to maintain our wellbeing, in addition to knowing where to look for effective support. You can find the rest of the blogs in the Full Body MOT series on the Agility Health Solutions Well Being Hub. This article covers, Seasonal Affective Disorder, Mental and Emotional Wellbeing and tips and tricks for better wellbeing. Common Mental Health Problems ¼ people have experienced a mental health problem of some kind each year in England, on an average week the following diagnoses were given: Mixed Anxiety and Depression – 8/100 people Generalised Anxiety Disorder – 6/100 people Post-Traumatic Stress Disorder- 4/100 people Depression – 3/100 people Panic Disorder- 1 in 100 people Seasonal Affective Disorder affects 3/100 people in the UK at some point in their life. What Can You Do To Support Your Mental Health? Nutrition You are what you eat is a saying that can be applied to mental wellbeing nutrition. Studies have demonstrated the link between what we eat, and our mood. Featuring Vitamin D, Vitamin B6, and Probiotics. Vitamin D Vitamin D is also known as the sunshine vitamin. This is because the body’s main source is sunshine. During the winter months getting our daily dose of vitamin D is not always possible. This is thought to lead to the onset of seasonal affective disorder or winter depression. Multiple studies have found a correlation between low vitamin D levels and seasonal depression. The UK government recommends that every adult in the Uk should take a minimum of 400iu/10mcg of Vitamin D per day to maintain overall health and to help with symptoms of seasonal affective disorder. Vitamin B6 Vitamin B6 has the approved health claim to ‘contribute to normal psychological function'. Vitamin B6 acts as a cofactor for the conversion of mood enhancing hormones such as serotonin and dopamine. Without sufficient Vitamin B6 this conversion is not possible. Pre and Probiotics Recent research has suggested that our gut is associated with our mood and mood disorders. A 2020 study published by the British Medical Journal suggested that Probiotics or combined with prebiotics may help ease depression. An initial review of 7 studies, some featured probiotic strains included Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidium. Although the studies design varied the agreed outcomes suggested the same, that probiotic supplements either alone or in combination with prebiotics may be linked to measurable reductions in depression. Every study showed a significant fall or improvement in anxiety symptoms. Shop Prebiotic and Probiotic Tablets Exercise Improvements in mood occur via a biochemical pathway in the brain. During exercise, serotonin is stimulated. Serotonin is known as the ‘happy hormone’. Moreover, this inhibits stress hormone production such as adrenaline and cortisol. Thus, reducing the feelings of anxiety and poor mood. This elation of mood is often called ‘runners high’ or the ‘post-gym buzz.’ In addition, regular exercise increases endorphin release. The role of endorphins within the body is to act as a natural pain reliever, but they have the beneficial side effect of helping the body to feel energised, engaged and even euphoric. One study found that just 30 minutes of treadmill walking for 10 consecutive days was sufficient to produce a clinically relevant and statistically significant reduction in depression. Lifestyle Here are some lifestyle tips to support your wellbeing: Invest in an LED Lamp – this mimics the suns light to boost mood. These are seen to be particularly effective for seasonal depression. Try journaling your highs and lows. Come of social media for a week. Invest in your sleep with better pillows, a new mattress or a white noise machine. Create an exercise routine that works for you. Connect with others around you, make sure you find supportive friends and work colleagues. Find a hobby that brings you unbridled joy. Practice mindfulness Be patient with yourself, do not expect yourself to feel better straight away. Find a relaxing hobby such as knitting, yoga, or swimming. Prioritise better sleep by maintaining a sleep schedule. Only consume caffeine before 2pm. Caffeine has a long half-life meaning that any caffeine drunk after 2pm will still be in your system when you go to bed. Prioritise gratitude journaling to remind yourself what you are grateful for. Try to pinpoint triggers for poor mental health and manage these better. Find your Tribe We are seeing a rise in mental health influencers, often connected with mental health services within the UK to encourage people to take better care of their mental wellbeing. Below is a list of influencers you may connect with: Dr Alex George - @dralexgeorge Dr Joanna Konstantopoulou - @healthpsychologyclinic Beth Brawley - @life_without_anxiety Claire Eastham - @claireeasthamuk Therapy By Robert - @therapybyrobert Balance Life Well-@balancelifewell Your Daily Dose of Therapy - @dailytherapydose Stabilising Serotonin- @StabilisingSerotonin Defying Mental Illness- @defyingmentalillness Fiona Thomas- @fionalikestoblog What Can Others Do To Support Your Mental Health? It’s not always possible to just do it on your own. Sometimes we need a little helping hand. "Alone we can do so little; together we can do so much." – Helen Keller If you are in need of additional support, do not hesitate to reach out to your Doctor, GP or healthcare practitioner. In addition, listed below are UK-based mental health services: Mind UK Samaritans Together for Mental Wellbeing Rethink Mental Health UK Time to Change CALM - Campaign Against Living Miserably Kooth Anxiety UK OCD UK References https://www.england.nhs.uk/2021/07/nhs-mental-health-crisis-helplines-receive-three-million-calls/ https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health-problems/ https://www.bupa.co.uk/health-information/mental-health/sad#:~:text=SAD%20affects%20up%20to%20three,to%20have%20SAD%20than%20men. https://www.independent.co.uk/news/science/depression-vitamin-d-deficiency-lack-study-severity-mental-health-effects-a7369781.html#:~:text=According%20to%20the%20NHS%2C%20symptoms,might%20have%20a%20depressive%20effect. https://www.vytaliving.com/products/vitamin-d3-softgels https://www.bmj.com/company/newsroom/probiotics-alone-or-combined-with-prebiotics-may-help-ease-depression/ https://pubmed.ncbi.nlm.nih.gov/11273973/ https://trendhero.io/blog/mental-health-influencers/ https://www.bbcchildreninneed.co.uk/2021/10/dr-alex-our-mental-health-crisis/ https://www.bbc.co.uk/programmes/m0011nfq https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/ https://www.nhs.uk/mental-health/nhs-voluntary-charity-services/nhs-services/how-to-access-mental-health-services/
