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Vytaliving Stories – George Byng’s Testimonial for Over 50 Multivitamin Tablets
At Vytaliving we value our customer’s opinions and feedback. Today, we are presenting our first Vytaliving Story where we feature our customer’s real experience with one our products.
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Skin Cancer Awareness Month- What to look 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 – Health Benefits, Scurvy History & Wellbeing
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: https://www.sciencealert.com/scurvy-coming-back-vitamin-c-poverty-massachusetts-boston-vitamania-movie 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 super-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 Vytaliving Products Turmeric, Honey and Vitamin C Tablets The best-selling Biovit's 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 Biovit's 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 where 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 as 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 (28grams) - 80mg Soymilk (250ml) - 61mg Cow’s milk (250ml) -27mg Kidney Beans (120grams) - 35mg Salmon (85grams) - 26mg Chicken (85grams) - 22mg Rice (100grams) - 42mg Banana (1 medium) - 32mg Broccoli (45grams)- 12mg Avocado (75grams)-22mg Potatoes (100grams)-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. The Vytaliving Magnesium powder only contains magnesium citrate and no other excipients. In addition, the magnesium powder is compatible with food and drinks for ease of taking. 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 US. 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/d 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 Joint 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 Vytaliving has 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. 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. The Compact Strider The Vytaliving compact elliptical strider is an at-home workout machine that can be used standing or seated making it suitable for all fitness levels. This smart fitness device will help you up your daily step count and increase your overall fitness. The Stepper The Mini Stepper from Vytaliving is an at-home aerobic cardio workout machine. This is an excellent way to give your legs and lower back a gentle workout and increase your daily steps. Comes with an LCD display easy-grip handlebars and adjustable resistance.
It's Pancake day! Hurrah!
Many of us see this as a time to experiment and eat mouth-watering combinations of toppings. We have concocted some delicious and yet nutritious pancake combinations to make the most out of your pancake day. Staying Healthy on Pancake Day Pancake day can be off-putting to those who are trying to stay healthy. However, just because you are eating healthy doesn’t mean you should miss out on food enjoyment. Here are some helpful tips to stay healthy this pancake day: Include lots of fruits within your pancake recipes Minimise added sugar Opt for high quality dark chocolate over milk chocolate Balance your plate with sources of healthy protein and fats, such as, yoghurt and nuts. Stop eating when you are full, try not to overindulge to the point of being uncomfortable. Add fruits to the pancake batter to add natural sweetness • If you are trying to eat less sugar, opt for a savoury pancake Pancake Recipes Orange, Honey and Raspberry Pancakes Ingredients (Makes 4 pancakes): 80 grams oats 1 egg 1 tbsp Honey 1/4tsp baking powder Vanilla extract to taste 1 orange To Serve: Orange Raspberries Honey Blend the oats until a fine powder Grab a bowl and add the dry ingredients - oats and baking powder. In a separate bowl, beat the eggs. Then add to the bowl contain the dry ingredients. Zest and juice the orange. Then add the milk, orange juice, orange zest, honey and stir. Let the batter rest and thicken for 10-15 minutes. Add oil or butter to a non-stick pan and add ladle of batter. Cook on a medium heat for about 30 seconds on each side. Serve with Orange slices, Raspberry, and Honey. Carrot Cake Pancakes Ingredients: 1 carrot 80 grams oats 1 egg 1 tbsp Honey A small handful of chopped nuts 1/4tsp cinnamon 1/4tsp nutmeg 1/4tsp baking powder Vanilla extract To serve: Dried Fruits Chopped Nuts Yoghurt Blend the oats until a fine powder Grab a bowl and add the dry ingredients - oats, baking powder and spices In a separate bowl, beat the eggs. Then add to the bowl contain the dry ingredients. Chop the nuts and add to the dry ingredients bowl Then add the vanilla extract, honey and stir. Let the batter rest and thicken for 10-15 minutes. Add oil or butter to a non-stick pan and add ladle of batter. Cook on a medium heat for about 30 seconds on each side. Serve with chopped nuts, yoghurt and dried fruits Chocolate & Banana Pancakes Ingredients (Makes 4 Pancakes): Pancake Ingredients ½ Banana 1 tbsp Cocoa Powder 80 grams Oats 1/4tsp baking powder Salt to taste Vanilla Extract To serve: Dark Chocolate Banana Hazelnuts Blend the oats until a fine powder Grab a bowl and add the dry ingredients - oats, cocoa powder, salt and baking powder. Mash the banana until soft and add to the dry ingredients bowl. Let the batter rest and thicken for 10-15 minutes. Add oil or butter to a non-stick pan and add ladle of batter. Cook on a medium heat for about 30 seconds on each side. Serve with melted dark chocolate, hazelnuts and sliced banana Bakewell Pancakes Ingredients (Makes 4 pancakes): 80 grams almond flour or ground almonds 1 egg 75ml milk 1/4tsp baking powder Almond extract to taste To Serve: Cherries Yoghurt Grab a bowl and add the dry ingredients - ground almonds and baking powder. In a separate bowl, beat the eggs. Then add to the bowl contain the dry ingredients. Then add the milk, and almond extract and stir. Let the batter rest and thicken for 10-15 minutes. Add oil or butter to a non-stick pan and add ladle of batter. Cook on a medium heat for about 30 seconds on each side. Serve with a spoonful of yoghurt, cherries and some flaked almonds.
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 Supplementation There are a number of nutrition ingredients that can be supplemented in the diet that have been used in modern times as well as in more traditional medicine as ways to improve circulation. This fusion of traditional ancient remedies and modern scientific knowledge has been combined in the Vytaliving Biovit Circulation Maxx Tablets. Vytaliving’s Circulation Maxx has been formulated using Vitamin C and 3 beneficial herbals, including beetroot, grapeseed and cinnamon. Vitamin C has many roles in the body, one of which is that it contributes to normal collagen formation for the normal function of blood vessels. In addition to Vitamin C, all 3 herbals have strong scientific evidence to support their function in the circulatory system. Most notably they are shown to improve micro vessel circulation to the legs which can help to reduce numbness, tingling and the feeling of heavy legs. In addition to encouraging capillary integrity and antioxidant activity. 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
It is a brand-new year, and time for new beginnings. For the month of January, Vytaliving has released handy guides to making 2022 your healthiest year yet. Across the 8 articles the following topics have been covered, weight, exercise, bones, joints, mental wellbeing skin, and cardiovascular health. Today’s article is article 8 of 8, if you want to read the rest, visit the Vytaliving website. 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. INCLUDE LINK HERE - 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. INCLUDE LINK HERE - 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. INCLUDE LINK HERE - 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 0.7grams 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 although 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. Vytaliving worked alongside musculoskeletal expert Dr Malcom Pope to create the Biofeedbac range to improve posture and reduce injury. Biofeedbac Range The Vytaliving 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 Vytaliving 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, shoulder, ankle, foot arch, back and more. Link to 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
This year, Vytaliving are starting the year with 8 handy guides to improving your 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 articles in the Full Body MOT series on the Vytaliving 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. It is a brand-new year, and time for new beginning. Vytaliving are dedicated ,to helping you to make 2022 your best year of wellbeing yet. You can find the rest of the articles in the Full Body MOT series on the Vytaliving site. 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/
Full Body MOT Series- Skin Health
🙌 Full Body MOT Series- Skin Health 🙌 It is a brand-new year, and time for new beginnings. Perhaps, you're thinking of taking better care of yourself. At Vytaliving, we are making it our mission to support you in making 2022 your best year of wellbeing yet. For the full month of January, we will be releasing handy guides for boosting your well-being. In the words of Novak Djokovic - “We only have one life and one body to care of, and we better do it right.’ So far we have covered so weight loss, exercise, cardiovascular wellbeing, bones and joints, these articles can be found on the vytaliving site. However, this article covers, skin health, anti-ageing, solar protection, skin tags and age spots, click through to the article to read more... Understanding our skin You may have heard the surprising fact that our skin is actually the human’s biggest organ. Our Skin acts as our first layer of defence against the outside world, which means that it is constantly being tested by the outside elements. Skin is made up of multiple layers including the epidermis, dermis and subcutaneous tissue. The epidermis is the outermost layer which sloughs dead skin cells every 28-30 days. The main role of this layer is gate-keeping, often known as the skin barrier. This protects the further layers from UV rays and infection. The next layer, the dermis is responsible for sensation, oil production, temperature control, and stored water supply. Within this layer, you will find a dense amount of collagen and elastin which makes up the structural elements of the skin. Finally, you have the subcutaneous layer, which is responsible for temperature control and protection of organs. Sun Protection & Skin Over the past 50 years we have developed a greater understanding of how the sun affects skin health and appearance long term. We now understand that overexposure of UV can lead to damaged skin cells and an increased risk of skin cancer. In addition to, increase skin dehydration and advanced wrinkle formation. Here are some tips for staying sun safe: Apply UV protection every day. Do not use sun lamps or tanning beds. Reapply sunscreen throughout the day. Sit in the shade between 11am and 3pm when the UV rays are at their strongest. Wear UV Protected sunglasses to reduce the risk of sun damage to the skin around the eyes and the eyes themselves. Check the expiration date on your sun protection. Wear a hat to protect your head and scalp from sunburn. It is important to note that the sun is our main source of Vitamin D. Sun rays convert an inactive form of vitamin D in human skin to the active form that nourishes our body. What is noteworthy is that this is only possible on unprotected skin. Therefore, the recommendation is to have 15 minutes of sun exposure on unprotected skin, swiftly followed by the use of a broad-spectrum skin cream. Common Skin Problems Ageing & Wrinkles Three of the most common signs of skin ageing are wrinkles, sallow or dull skin and skin pigmentation. Fine lines appear before deep-set wrinkles. Fine lines only appear in the upper layers of the skin, whereas wrinkles form much deeper in the skin and are often created from repeated use of certain facial expressions. Then the onset of which often occurs as we chronologically age and our skin begins to sag and has been exposed to pollution and UV damage. Lastly, you have sallow or dull skin, this is typically attributed to poor nutrition and hydration, or a build-up of dead skin cells which prevents less damaged skin shining through. Ingredients for Ageing Skin: Retinol and Retinoids, otherwise known as Vitamin A Collagen Hyaluronic Acid AHAs and BHAs Fruit Extracts Peptides Dry & Flaky Skin Dry and flaky skin is often attributed to a degenerated skin barrier. This can leave the skin over-sensitive, over-reactive and dehydrated. In addition, some disorders such as psoriasis and eczema have symptoms of dry and flaky skin. Our skin barrier acts a water-resistant seal from the outside world. Its role is to lock in hydration and oils, this can lead to the skin structure breaking down and increased sensitivity. The best way to improve this is to invest in skin barrier repairing creams and oils, such as the miracle skin care cream, a best-seller from the Vytaliving range. Focus on ingredients such as fatty acids, ceramides, and hyaluronic acid. SHOP NOW Skin Tags & Age Spots Age spots and skin tags can be another sign of skin ageing or simply an undesirable skin blemish. Age spots are a type of hyperpigmentation most common on the hands and face. These develop slowly as we age. Vytaliving has a discreet and effective method for age spot removal via a dermal patch. The patches are fast, effective and pain-free. SHOP NOW Whereas skin tags are small tags of skin that form in areas where there is a lot of friction, such as wear clothing may rub – the neck, groin or on the back. Vytaliving offers a number of natural alternatives for effective skin tag removal. If you are looking for a no-mess way to remove your skin tags, we have a pack of skin tag removal patches that can be worn discreetly for 24 hours for efficient removal. SHOP NOW Alternatively, we have a more traditional form of application, via skin tag oil which is applied to the skin with a precise brush. This is one of Vytaliving’s best-sellers with excellent reviews. SHOP NOW Simple Tips for Great Skin Stay hydrated, aim to drink 8 glasses of water per day. Seek the advice of a Doctor or Dermatologist. Invest in great skincare that works for you. Get regular mole checks by a professional. Wear UV protection everyday – even in winter! Prioritise your sleep. Moisturise your skin regularly. Strip all harsh chemicals from your skincare routine and body washes. Reduce your time in direct sunlight. Look into supplements that are great for your skin. Learn your skin type. Wash your bedding and pillowcase regularly. Remember to include skin-healthy foods. Use and consume antioxidants within your diet. References https://www.nhs.uk/live-well/healthy-body/sunscreen-and-sun-safety/ https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm https://skinlibrary.co.uk/blogs/librarian-edits/skin-barrier https://www.paulaschoice.co.uk/your-skins-barrier-why-its-such-a-big-deal
The Full Body MOT Series – Bone & Joint Health
The 4th article in the Full Body MOT Series from Vytaliving concerns bone and joint health, arthritis, joint pain and inflammation. It is a brand-new year, and time for new beginning. Perhaps, you're thinking of taking up a new hobby, skill or just taking better care of yourself. Here at Vytaliving, we are making it our mission to support you in making 2022 your best year of wellbeing yet. For the full month of January, we will be releasing handy guides for boosting your mental and physical health. In the words of Novak Djokovic “We only have one life and one body to care of, and we better do it right.’ The Musculoskeletal System is made up of bones, muscles, tendons and ligaments. The role is to provide support, stability and facilitate movement. Common problems with Bones & Joints Common Problems with bones and joints lead to inflamed joints, pain, heat, and swelling. In addition to increased risk of falls, fractures and injury. Some are created from overuse, injury or even autoimmune diseases. There is thought to be over 200 conditions that affect the musculoskeletal system. Some of these disorders include: Osteoarthritis Osteoporosis Microfractures Rheumatoid arthritis Bursitis Osteopenia Gout According to research, musculoskeletal disorders affect 1 in 4 of the adult population which is around 9.6 million adults and 12,000 children in the UK. Functional ingredients for Healthy Bones & Joints Symptoms that affect the musculoskeletal system can be hugely debilitating and may affect the person’s quality of life. Research suggests that 10.8 million days are lost as a consequence of musculoskeletal conditions. Vitamins and Minerals for Healthy Bones Our peak bone health happens in our early adult years. From there, our bones recycle and develop new tissue. For the body to do this in a healthy way, the body requires sufficient nutrients for bone calcification. Important nutrients for bone health include calcium, Vitamin D, zinc, magnesium, manganese, phosphorus, Vitamin C and Vitamin K. Maintaining a healthy balanced diet rich in all the nutrients mentioned above will help to maintain normal bones. Lack of mineralisation of the bones can lead to diseases such as osteopenia and osteoporosis. One of the causes for porous and weak bones is a poor diet. To ensure healthy bones, Vytaliving recommends focusing on sources of the above nutrients found in dairy products, fortified plant dairy alternatives, green leafy vegetables, tofu, nuts and seeds. Two studies found that 90% of women may not be getting enough calcium and over 50% of women treated for bone loss have inadequate vitamin D levels. Osteopenia and osteoporosis are pretty undetectable diseases at first as there are few obvious and detectable symptoms. It’s on when a minor fall or bump causes a fracture of break that this is detected. Turmeric Turmeric rose to fame due to its anti-inflammatory benefits. The wonder-active responsible for this is the active Curcumin or Curcuminoids in the turmeric. Research has shown that concentrated turmeric extract acts as an anti-inflammatory by inhibiting pro-inflammatory mediators PGE2, NO, IL-6, and IL-8. One study looked at pain and arthritis symptoms, the participants took 1000mg of turmeric per day for 8-12 weeks. This was found to reduce pain and inflammation, with similar results to other methods of conventional treatment. Lastly, in two studies turmeric (1000-1500mg/day) was found to be effective than ibuprofen for post-surgical pain, swelling and delayed onset of muscle soreness. Collagen & Vitamin C Vitamin C is required to facilitate collagen synthesis within the body. In addition to contributing to normal collagen formation for the normal function of bones. In addition, Dietary intake of vitamin C has been shown to reduce cartilage loss and symptoms of osteoarthritis. Two preclinical studies looking at vitamin C and healing found that there was a significant increase in type I collagen fibres and scar tissue formation in those that took supplemental vitamin C and the control group. The same results were shown for an animal study and Achilles tendon injury recovery. Collagen makes up a lot of the structure in joints, tendons and ligaments. Most recently, supplemental collagen has taken the market by storm with research suggesting that it acts as a therapeutic agent in the treatment of osteoarthritis and osteoporosis. Its high level of safety makes it attractive as an agent for long-term use in these chronic disorders. Glucosamine Another popular ingredient is glucosamine. This is deemed to be so effective that at a certain dosage the supplement becomes a medicine. According to the Cochrane Review - People with osteoarthritis who take glucosamine may reduce their pain, may improve their physical function and are unlikely to experience side effects. Whereas one study found that, in comparison with traditional medications, glucosamine significantly improved arthritic symptoms after 12 weeks of therapy and remained effective 8 weeks after treatment was discontinued. Exercise & Supports Exercise for Healthy Bones & Joints It is safe and advised for people with joint issues to exercise for your condition. However, you are recommended to speak to your GP or healthcare professional for specified advice. If you continue to be active you can help to reduce and prevent pain, maintain joint strength, flexibility and freedom of movement. For more information on where to get started to might like to try: Versus Arthritis Supports for Injured Joints Vytaliving has a range of products called the biofeedbac range which was developed by a a musculoskeletal expert, Dr Malcom Pope. These use proprioception so that the body naturally and instinctively corrects, and aligns to minimise injury, aches, pains and discomfort. This range includes supports for the knees, back, wrist, ankle, foot arch, elbow and more. Here are a few reviews from happy customers: Biofeedbac Lumbros Belt- 5 ⭐ ‘I purchased one of these belts a few months ago and found it gave constant relief. I have now purchase another belt for a relative.’ Biofeedbac Knee Support- 5 ⭐ ‘The BioFeedBac Knee Support has enabled me to continue working for the past few years, I have to walk miles every day and without the support I would be unable to do this. Excellent product.’ Biofeedbac Bioposture Back Corrector- 5 ⭐ ‘I have been wearing the support belt for the last 4 weeks and it has in my case worked very well, up until using the belt I had been putting Ibuprofen Gel on my back which worked but I have not had to use Ibuprofen since using the belt. So far it has been a great success.’ Support Groups Arthritis and Musculoskeletal Alliance Orthopaedic Research UK Royal Osteoarthritis Society Arthritis Action National Rheumatoid Arthritis Society In the new year regain fluid movement, free from painful joints. It’s a new year full of lots of activities and potential adventures don’t lose out on any experiences or feel held back by those nagging aches and pains. Vytaliving has the answer to healthy bones and joints. References https://www.england.nhs.uk/ourwork/clinical-policy/ltc/our-work-on-long-term-conditions/musculoskeletal/ https://mriplus.co.uk/blog/diagnosing_bone_joints_disorders/ https://my.clevelandclinic.org/health/articles/12254-musculoskeletal-system-normal-structure--function https://www.nhs.uk/conditions/arthritis/living-with/ https://www.versusarthritis.org/about-arthritis/exercising-with-arthritis/ https://www.webmd.com/osteoporosis/guide/osteopenia-treatments-medications#:~:text=Most%20adults%20should%20get%20between,you%20should%20take%20a%20supplement. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2621390/ https://pubmed.ncbi.nlm.nih.gov/15797954/ https://pubmed.ncbi.nlm.nih.gov/19579007/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/ https://pubmed.ncbi.nlm.nih.gov/24672232/ https://pubmed.ncbi.nlm.nih.gov/25795285/ https://pubmed.ncbi.nlm.nih.gov/28035982/ https://journals.sagepub.com/doi/full/10.1177/2325967118804544 https://pubmed.ncbi.nlm.nih.gov/18309503/ https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD002946.pub2/abstract
