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Stress awareness
Feeling stressed is a day-to-day occurrence, but what happens when it’s chronic? You experience an everyday realisation that you are overwhelmed, burned out, and at breaking point. The aim of self-awareness week is to raise the profile of causes, health outcomes of stress and how to manage that everyday aggravation. If you feel the weight of the world on your shoulders, then this article is for you... What is stress? Stress is an innate response that has kept us safe for centuries. It’s a bodily mechanism that has kept our ancestors safe from predators and changing mammoths. As you can imagine nowadays, we don’t use our stress response quite the same. According to the ‘Mental Health Foundation’, 74% of us recorded feeling ‘so stressed we were unable to cope’. So, what causes us to feel stressed? Stress begins in the brain signalling our ‘fight or flight’ response. The physiological elements of stress begin in the brain, specially the at the hypothalamic pituitary adrenal axis (HPA). A neurotransmitter is released from the HPA to the pituitary gland, then finally, from the pituitary gland to the adrenal cortex above our kidneys. The adrenal cortex releases cortisol. This happens at the point of stress and for a few hours afterwards, this can make us feel ‘on ‘edge’. As discussed above, over the centuries our stressors have changed a little. Some examples of modern-day acute or chronic stressors that stimulate our stress response can be seen below: Missing the bus Hosting a big work meeting Receiving an unexpected bill Moving house Going through a divorce Grief and bereavement What are the symptoms of stress.. Palms sweating, hands juddering and pulse racing...we have all been there. The NHS has shared several symptoms related to chronic stress below: Feeling overwhelmed at even minor tasks Poor concentrations A racing mind Chronic irritability Feeling worried or anxious A lack of self-confidence Feeling lethargic Poor motivation and avoidance behaviours Difficulty Sleeping Changes in eating pattern and behaviours What can stress do your health? Stress is an unsettling feeling regardless, but did you know that chronic stress has been shown to have a long-term effect on your health including your glycaemic, mental and immune health: Mental Wellbeing Stress can have a profound effect on your mental wellbeing, a 2016 study looked at blood, saliva and urine cortisol levels on people aged between 16-25 years. All of these participants had comorbidity mental health issues. ‘Normal’ cortisol concentration is highest in the morning and then slowly decreases throughout the day. Whereas in people with depression this is switched. A 2013 study found that people with a depression diagnosis have a cortisol peak earlier in the morning and this does not begin to decrease until the afternoon or evening. Diabetes The stress response causes the body to feel like its constantly on ‘edge’. This can put the body under immense distress which can cause changes to glucose storage and blood glucose. If our body undergoes stress, it releases glucose from storage, into the blood for the muscles and organs to use. You can imagine that experiencing chronic stress, causes this mechanism to overact. Your body will perceive this as having excessively high blood glucose and try to reduce this using insulin. Having chronically high blood glucose can reduce insulin sensitivity which dysregulates the body’s ability to know when to release insulin and manage glucose. This process has been shown to increase the risk of type 2 diabetes. Reduced Immunity In the flight or fight response some bodily functions are prioritised over others such as blood flow and energy delivery to muscles. As a result, there are other mechanism that are shunted such as the digestive and immune system. As a very unscientific and anecdotal measure how often do you get sick ‘at the worst times. These worst times are often periods of stress, in order to prioritise the stressor our body reduces immune protection. In small concentrations cortisol can act as an anti-inflammatory, however when circulatory cortisol is chronically high it can lead to the immune system becoming resistant to stress hormones an instead increasing production of inflammatory cytokines which can cause strain to the immune response. What can you do to minimise stress? Here are some easy tips to minimise stress, you don’t need to do them all at once, but you may like to experiment: Take 5 minutes somewhere in your day that is just for you. Analyse your life, what causes stress and what can you do to minimise these or remove them entirely from your life. Try deep breathing exercises or meditation Try to minimise caffeine as this can increase feelings of anxiety and or stress. Prioritise self-care and choosing activities that make you feel good. Indulge in a hobby that you love. Try light exercise such as walking, jogging, swimming, yoga or cycling. Reach out to a friend or family member for support. Look into relaxing herbal supplements such a chamomile, green tea, 5-HTP, Valerian and Lemon Balm. Seek support from a mental wellbeing specialist or your GP. Aside from the tips and tricks above, Agility Health Solutions has some fantastic products to soothe, relaxation, induce sleep and relax your mood, these include: Sleep Support Patches Bedtime Bliss Capsules Resources for you NHS Every Mind Matters – LINK Mind Helplines- LINK Anxiety UK-LINK Healthy and Safety Executive for support in the work place- LINK Stress Busting- LINK Stress Management Society- LINK References https://www.rethink.org/get-involved/awareness-days-and-events/stress-awareness-day/#:~:text=On%202%20November%202022%2C%20Stress,to%20our%20health%20and%20wellbeing. https://www.stress.org.uk/national-stress-awareness-month-2019/ https://www.mentalhealth.org.uk/news/stressed-nation-74-uk-overwhelmed-or-unable-cope-some-point-past-year https://www.integrativepro.com/articles/the-hpa-axis https://www.mentalhealth.org.uk/statistics/mental-health-statistics-stress https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756272/ https://www.sciencedirect.com/science/article/abs/pii/S0306453012003356?via%3Dihub https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/#:~:text=Cortisol%20is%20ordinarily%20anti%2Dinflammatory,the%20immune%20response%20%5B18%5D.
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Circulation Struggles this Summer?
Glorious sunshine and mellow humid evenings are just around the corner. The British summertime is never short of changeable weather to keep us on our toes. But one thing is for sure, while we are grateful for every ray of sunshine, it is a little known fact that hot weather can worsen symptoms of poor circulation. Wave hello to warm summer nights as well as swelling, pain and discomfort. Why does the heat worsen blood circulation? For every 1 degree that your body temperature rises it increases your heart rate by 10 beats per minute (bpm). When the body gets warm it causes the blood vessels to widen which increases vascular space and reduces vascular pressure. In turn, this causes pooling in the legs and feet and accompanying symptoms. Moreover, when we are hot, our body tries to pump more blood around the body in order to naturally cool the blood at the skin’s surface to lose heat to your surroundings and reduce body temperature. This can cause strain on the heart. This is particularly dangerous, especially if the heart is already under strain from a previous diagnosis. Another one of the body’s cooling mechanisms is sweating. Water released from our pores serves to cool the skin's surface, but contrary to popular believe sweat isn't made of just water, it's also made of salts like potassium, and sodium. These salts are needed for proper function of our organs, including the heart. If someone fails to replenish these lost salts it can put strain and stress on the heart. Symptoms of poor blood circulation Unsure if you fit the criteria for poor circulation? Here are some common symptoms: - Pooling of blood in the leg- Heavy Legs- Swelling in the legs and feet- Restricted movement- Pins and needles in the lower limbs- Varicose veins- Leg cramps- Poor wound healing Does this sound familiar? 5 ways to improve circulation this summer: There are a number of lifestyle factors that can help with circulation: 1) Dietary Improvements – Aim to reduce salt, sugar, animal products and processed food intake can help to improve overall heart and circulatory health. Aim for an increase in unsaturated fats, fruits, vegetables, plant-based meals and fibre in the diet for better balance. 2) Quit smoking cigarettes – Cigarette smoke can do irreparable damage to your circulatory system by allowing fatty deposits to adhere to the artery walls which in turn increases blood pressure and strain on the heart and arteries. Studies state that approximately 15,000 heart and circulatory diseases occur annually as a result of smoking. 3) Try compression technology – Compression technology squeezes the malleable veins and helps the return of blood to the heart, preventing pooling at the lower extremities. This can be passive or active, passive compression comes in the form of copper compression socks which can be worn under clothing. Whereas active compression comes in the form of electrically powered compression leg massager squeezes which moves pooled blood more rapidly. Experience improved blood circulation and relief from aches with our Air Compression Leg Massager. 4) Exercise more frequently – blood pools when we are sitting still for a long time. Our body needs muscle contractions to prevent blood from pooling and return the blood back to the heart. More frequent exercise will prevent blood from pooling, rebalance blood pressure, and improve the robustness of the circulatory system. You don’t have to be the next Paula Radcliffe, but moving your body every day in a way that feels great for you will help. The NHS recommends 150 mins of moderate exercise per week or 75 minutes of vigorous exerciseper week. 5) Try Electrical muscle stimulation- Electrical muscle stimulation or EMS passively stimulates muscle contractions. This is best suited for people during times of rest, as well as those who are more immobile and traditional forms of exercise cannot be achieved. EMS technology has been shown to reduce pain and discomfort related to poor circulation. The Circulation Maxx Range The Circulation Maxx Reflexology is our most trusted and powerful EMS technology, bought and loved by many. Its stimulating EMS technology has been shown to stimulate the muscles in the lower legs and feet and prevent blood pooling and reduce signs of blood pooling and swelling. Which in turn, reduces aches, pains and cramping in the lower limbs. No need to take our word for it, trust the 1000s of happy customers! The Circulation Maxx Reflexology Massager makes use of the latest clinically proven EMS technology with reflexology to stimulate muscles in the lower legs. References • https://health.clevelandclinic.org/how-the-heat-can-affect-your-heart•https://guysandstthomasspecialistcare.co.uk/news/10-warning-signs-of-poor-circulation/•https://www.nhlbi.nih.gov/health/heart/physical-activity/benefits
It’s Self Care Time- Tips & Trick to Take Care of you
In the past self-care has been labelled as selfish or self-centred, this couldn’t be further from the truth! Self-care is basic human need. From the day-to-day, such as taking a shower to the more lavish, such as treating yourself to a new purchase. It’s undeniable that globally it's been a rough few years and that’s not taking into consideration your everyday life, your work and more. Ask yourself, when was the last time you really took a break? Agility Health Solutions have some handy tips that you could try to take better care of yourself. Agility Health Solutions Tips for Self-care Below you will find some tips to take care of your no.1 - you! We have covered, emotional, mental, physical, social and financial well-being: Emotional and Mental Wellbeing Look for a trustworthy therapist you feel comfortable with Take time to work out what’s causing your stress Speak to your employer if you need more support at work Practice mindfulness Reach out to your GP to speak about options to support your mental wellbeing Take time to work out what makes you feel good – exercise, cooking, shopping, reading, socialising etc Look into supplements for your mental wellbeing, check out our full range Exercise stimulates happy hormones, whether that’s a full-blown CrossFit circuit or simply a walk around the park. Avoid unnecessary stress and learn how to say no Prioritise a healthy sleep routine, why not try our Sleep Support Patches Physical Wellbeing Book for a full body MOT at your GP or healthcare practitioners Take time to reach your daily step goal Book a skin/mole check to make sure you are skin safe Seek the support of NHS nutrition guidance such a change for life or the Eatwell guide for advice surrounding personal nutrition Speak to wellbeing professionals such as a personal trainer regarding exercise or a Nutritionist regarding your diet. Work your annual supplement routine, immune supplements for the winter, multivitamins all year around etc. Ensure you attend all your screening appointments whether that’s a smear test, mammogram, prostate examination or medication check up. Test from home. There are a number of brilliant at home test kits for cholesterol, iron, vitamin D and liver function, shop the Agility Health Solutions range here Social Wellbeing Arrange a get together with your close friends See family that you haven’t seen in a while Send that text that you’ve been meaning to send and keep forgetting Join a club with like-minded people Stay for after-work drinks, even if it's just one Know when your mind is ready for personal alone time, and when you’re ready to socialise Learn to set boundaries on socialising Financial Wellbeing Financial wellbeing is one area often forgotten about when it comes to wellbeing but plays a large factor in overall stress which in turn can have a large effect on overall wellbeing. Here are some tips for better financial wellbeing Conduct a full review of your spending, what you can afford, and what is frivolous spending Ask for help from your bank on better financial health Speak to a financial advisor about savings accounts and investments Set a budget on spending money for the month If you have debt set yourself a goal to have this paid off by NHS Self-care tips According to the NHS, here are some tips to maintain wellbeing during Self Care Awareness week Try taking vitamin D supplement Focus on good nutrition and regular exercise to support general wellbeing and maximise immunity Try adopting positive lifestyle choices when it comes to physical, social and emotional factors related to wellbeing Increase health literacy levels in the community and in schools Support mental wellness by staying connected, ensuring a sense of perspective, and taking further steps to maintain health Understand how to manage acute and long-term health conditions Learn how to look after your own health by utilising available NHS services. Book a regular screening for common diseases Learn the importance of rest, time off and vacations NHS Resource- https://www.selfcareforum.org/events/self-care-week-resources/ Self Care- The practice of taking an active role in protecting one’s own wellbeing and happiness.
The Human Immune System
The human immune system is the body’s first barrier against potentially harmful invading pathogens - bacteria and viruses. Much like a well-oiled machine, our immune system is made up of many cogs that work together. Each supporting the role of the last. There are many factors that can affect the function of this machine we call our immune system, this includes – seasons, environment, comorbidities and nutrition. The Human Immune System Our immune system is governed by numerous varieties of white blood cells. These are used in the innate or adaptive immune response. The innate or non-specific immune system is made up of cells white blood cells called natural killer cells (NKs), in addition to macrophages, phagocytes, neutrophils, basophils, eosinophils and mast cells. In addition to these cells, other innate barriers for the immune system include mucous membranes, eyelashes, sweat, saliva and gastric acid. The innate response can take between 0-96 hours to work. The main process of the innate immune system is run by the white blood cell, ‘phagocyte’. This is called phagocytosis. The process begins when a ‘foreign cell’ or pathogen is detected, it then consumes and destroys the foreign cell within its own cell. In addition to the phagocytes, macrophages circulate the body and release protein-like cytokines which acts as warning signals to other cells that attach the foreign cells. Then, you have the adaptive or specific immune response. This plan of attack against invading pathogens uses T and B lymphocytes. This can take over 96 hours to take effect, or faster upon second exposure of the same pathogen. B cells are made in the bone marrow. On each of the immune cells there are membrane-bound antibodies. These antibodies fit to a pathogen antigen like a lock in a key, these stimulates rapid generation of B cells, these then specialise to memory or effector ll cells. The T-cells are made in the thymus. T cells are different to B cells as they are unable to detect pathogens unless they are attached to an MHC complex which presents the pathogen to the T cell. Like the B cells, T cells differentiate and specialise into helper, cytotoxic or regulatory T cells. These are known as memory cells. Which means that they remember specific antigens of pathogens and have a ‘plan of action' once the body is exposed to the pathogen again. Source: 23.2. Adaptive Immune Response – Concepts of Biology – 1st Canadian Edition (opentextbc.ca) Nutrition is one of the key factors to keep the immune system healthy. Many vitamins and minerals play important roles in immune cell function and proliferation. Find more about nutrition and your immune system below: Vitamin A Vitamin A supports the normal function of the immune system and is needed to reduce inflammation as part of a healthy immune response. In addition, Vitamin A encourages the production of the primary defence mechanism, mucosa which traps pathogens. Animal studies show that vitamin A deficiency can lead to decreased efficacy of the T cell-mediated and antibody-dependent immune responses. Vitamin A can be in the form of retinol or carotenoids. Retinols are found in animal products and carotenoids can be found in plant-based sources. Each day we are recommended to consume between 600-700mcg of Vitamin A for adults. Food sources of Vitamin A in carotenoid and retinol forms include; Sweet potatoes, Carrots, Butternut squash, Peppers/capsicum, Spinach, Lettuce, Fish and seafood (tuna, mackerel and clams). Alternatively, Vitamin A can also be sourced from supplements. B Vitamins There are a number of B-Vitamins are required for the maintenance of the immune system including Vitamin B6, B12 and Folate (B9). Studies have shown that Vitamin B9 deficiency can lead to a reduction in T cells (CD8+) which can lead to an increased chance of infection. Whereas, Vitamin B12 is important for immune cells such as the natural killer (NK) cells, CD4 and CD8 lymphocytes. The daily requirements for Vitamin B9 are 200mcg/0.2mg and just 2.5mcg/0.0025mg of Vitamin B12. Some food sources of B-vitamins include; soy products, yeast extract, legumes, beans, green vegetables, Seafood, fish, fortified cereals, eggs and liver. Alternatively, you can gain B-vitamins from a B complex or multivitamin. Most food sources of Vitamin B12 are depleted and therefore most people are deficient in Vitamin B12, daily supplementation may be required for all. Vitamin D Vitamin D is the wonder-vitamin, well known for its powerful and potent benefits to bone health. Little known is its ability to support a normal function of the immune system. Vitamin D can be metabolised to 1,25-dihydroxyvitamin D [1,25(OH)2D]. A deficiency of Vitamin D has led to a deficiency of this metabolite which has been linked to increased inflammation in the body Studies have shown that people deficient in Vitamin D have higher self-reported incidences of upper respiratory tract infections. One study found a 42% decrease in the incidence of influenza after a Vitamin D dosage. Some food sources of Vitamin D include oily fish, mushrooms, fortified milk, margarine, tofu or orange juice and eggs. Alternatively, just 15 minutes of sunshine on unprotected skin is enough to absorb the necessary vitamin D. Lastly, you can purchase Vitamin D2 and D3 supplements. Vitamin C Vitamin C is an antioxidant that acts as a free radical scavenger to protect the immune system. Additionally, Vitamin C is thought to accumulate in the white blood cells (phagocytes) to stimulate Chemotaxis. Anecdotally, we know that sailors with scurvy had supressed immune health and were more susceptible to infections. Vitamin C is available in supplemental or food form. Food sources include berries, citrus fruits, tomatoes, kiwi, guava, broccoli, peppers, spinach and kale. Zinc Zinc is needed for non-specific immunity, as it helps white blood cells to become mature and function optimally. It has been confirmed that Zinc contributes to the normal function of the immune system. One study even called it the ‘gatekeeper to the immune system’. One symptom of zinc deficiency includes immune dysfunction, as well as increased oxidative stress and an extreme inflammatory immune response. Males require more daily zinc than females at 9.5mg and 7mg for females. Zinc can also be used in supplemental form. This typically is sourced from zinc picolinate, zinc citrate, zinc sulphate and zinc gluconate. I would recommend taking this alongside selenium for powerful immune support. Alternatively, food sources include seafood, beef, tofu, nuts, beans and legumes. Selenium Selenium helps to maintain the human immune system by creating glutathione peroxidases (GPx) of which there are 8, labelled GPx1-8. Research has shown that selenium supplementation may enhance cell-mediated immunity. Each day an adult requires between 60-75mcg for men and women. Selenium can be consumed via supplementation and is often paired with iodine. Food sources include Brazil nuts, seeds, shellfish, meat and wholegrain carbohydrates. Copper Copper is only need in very small amounts per day, 1.2mg. Studies have shown that copper deficiency can lead to a decreased efficiency and effectivity of the cell-mediated and humoral immune responses, as well as the number of white blood cells called neutrophils. Copper can be taken through supplement copper gluconate, copper picolinate or copper sulphate, or consumed via food. Potent source of zinc includes seafood, mushrooms, tofu, root vegetables, spinach and legumes.
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.
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.
