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Full Body MOT Series - Skin Health
Perhaps, you're thinking of taking better care of yourself. At Agility Health Solutions, we are making it our mission to support you in making it your best year of wellbeing yet. We will be releasing handy guides for boosting your well-being. So far we have covered weight loss, exercise, cardiovascular wellbeing, bones and joints. These blogs can be found on the Agility Health Solutions Well Being Hub. This blog covers, skin health, anti-ageing, solar protection and skin tags, click through to the article to read more... Understanding our skin 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.SPF 50 Suncream 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 Agility Health Solutions range. Focus on ingredients such as fatty acids, ceramides, and hyaluronic acid.Miracle Skin Care Range Skin Tags 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. Agility Health Solutions 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.Skin Tag Removal Patches 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 Agility Health Solutions best-sellers with excellent reviews. Skin Tag Remover Oil 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
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Full Body MOT Series – Bone & Joint Health
The 4th article in the Full Body MOT Series from Agility Health Solutions concerns bone and joint health, arthritis, joint pain and inflammation. Perhaps, you're thinking of taking up a new hobby, skill or just taking better care of yourself. We are making it our mission to support you in making this your best year of wellbeing yet. 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, Agility Health Solutions recommend 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. TurmericTurmeric 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.Shop Turmeric, Honey and Vitamin C Tablets. Collagen & Vitamin CVitamin 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. GlucosamineAnother 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 Agility Health Solutions have 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: ‘I purchased one of these belts a few months ago and found it gave constant relief. I have now purchased another belt for a relative.’Biofeedbac Lumbros Belt - 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 Knee Support - 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.’Biofeedbac Bioposture Back Corrector - 5 ⭐ Support Groups Arthritis and Musculoskeletal Alliance Orthopaedic Research UK Royal Osteoarthritis Society Arthritis Action National Rheumatoid Arthritis Society 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
Full Body MOT – Heart & Circulation Health
Perhaps, you're thinking of taking better care of yourself. Agility Health Solutions is making it our mission to support you to make this your best year of wellbeing yet. We will be releasing handy guides for boosting wellbeing. As the winter months grow colder, for those suffering with poor circulation the symptoms become only more apparent. You may be experiencing stiff and heavy legs that have a constant dull ache. Not to mention cold extremities that can be sore and sensitive to touch. Poor Circulation is very common but not entirely unmanageable. This article will look at heart and circulation health, featuring Agility Health Solutions Circulation Booster products. The Heart As many of us will know the heart is the organ responsible for pumping blood around the body in the cardiovascular system. This is a complex system including the heart, arteries, veins and capillaries. The heart is made up of 4 chambers, the right and left atrium, and the right and left ventricle. The right side of the heart receives deoxygenated blood, and the left hand receives oxygenated blood. Veins carry the deoxygenated blood back to the heart; the main vein is called the superior vena cava. Arteries carry oxygen and nutrients away from the heart; the main artery is called the aorta. Arteries are incredibly elastic to cope with increased pressure and force expelled upon them by the heart. Blood pressure in the arteries is much higher than in the veins. Veins are malleable and require contractions from the surrounding muscle to return the blood back to the heart. Aside from structure, one of the main differences between arteries and veins is that arteries don't contain valves whereas veins do. Valves stop the blood flowing back in the opposite direction from the heart. Heart & Circulation Statistics Heart related illness is still a large problem within the UK, here are some statistics to demonstrate the magnitude of cardiovascular illness*: There are 7.6 million people living with heart and circulatory disease in the UK. 4 million men and 3.6 million women respectively. 25% of the deaths in the UK are caused by heart and circulatory diseases, that’s 168,000 people per year. More than 40,000 people under the age of 75 in the UK died from heart and circulatory diseases each year. Coronary heart disease (CHD) is the 2nd most prevalent cause of death in the UK behind Alzheimer's and Dementia. Around 24,000 people under the age of 75 in the UK die from CHD each year An estimated 28% of adults in the UK have high blood pressure – that’s around 15 million adults. In the UK, it’s estimated that 6-8 million people are living with undiagnosed or uncontrolled high blood pressure. *Statistics from the British Heart Foundation Causes of Poor Circulation & Cardiovascular Disease Common Risk Factors for Poor Circulation and Cardiovascular Diseases include: Genetic Factors or Familial Disease Ethnicity Being extremely under or overweight Diabetes Gender, being male. Smoking High Blood Pressure High Cholesterol If you are concerned about any of the above risk factors, then you are recommended to speak to your GP or healthcare practitioner. Improving Heart Health There are a number of factors that can support a healthy heart, even if you are subject to one or more of the above risk factors. Diet Diet plays a big role in heart health. You may already know some heart healthy foods, but in general these foods can be classified as anti-inflammatory, low in sodium, rich in unsaturated fats, and high in fibre. Including foods such as: Oily Fish Nuts & Seeds Grains & Cereals Fruits & Vegetables Tofu Legumes and Beans Plant Based Oils For more information, risk factors for high blood pressure and high cholesterol (which may contribute to your risk of cardiovascular diseases) include eating too much saturated fat, dietary cholesterol, high sodium and excess sugar. Typically, these foods can be found in fast foods, animal-based products, and processed foods. Some simple swaps to improve heart health may include: Switching from using butter and lard to plant-based oils such as rapeseed, olive oil and avocado oil Instead of frying your meat or vegetables, a healthier form of cooking such as boiling, broiling, steaming, or roasting. Read your food labels, if there is more than 1.5grams of salt per 100grams of the food item it’s considered to be a high salt item. Aim to make your own sauces and pastes rather than buying shop-bought. This means you can control how much sugar is in each meal. Aim for wholegrain and high fibre carbohydrates Try to include some vegetarian or vegan days within the diet to reduce meat consumption. If you are going to eat fish, opt for oily fish such as salmon, mackerel or sardines. Don't forget your 5 a day! Don’t cut out dairy. Although this is animal-based, the calcium within dairy means that it actually has cardio-protective value. Plus, the natural magnesium found in milk is needed for neurotransmission and muscle contraction in heart muscle. Exercise It’s well-known that a risk factor for poor cardiovascular health is a sedentary lifestyle. A relationship has been found between an increase in exercise and improved cardiovascular health such as lower blood pressure, decreased heart rate and better blood flow. In addition to seeing a connection between a decreased risk of cardiovascular events such as heart disease, stroke and diabetes. A study in the American Heart Association Journal and reported by the British Heart Foundation (BHF) looked at 13 studies and found a 19% decrease in high blood pressure in those who exercised more than 4 hours a week. Examples of Cardiovascular Aerobic Exercise Walking Jogging Swimming Cycling Aerobics Medication There are numerous medical interventions that can maintain a healthy heart or minimise risk factors including medical weight loss, cholesterol-lowering medication, blood pressure-lowering medication and other. Some concerning symptoms related to the cardiovascular system include: Pain in the left shoulder/arm. Breathlessness Heartburn Discomfort or tightening of the chest Swollen feet Irregular heartbeat Dizziness or feeling lightheaded Numbness at the extremities Racing or very slow heart rate If you are concerned that you may have any of these symptoms and may require support then contact your GP or healthcare practitioners for a cardiovascular check-up. Support Groups For more information on heart health, you may like to check out resources such as: British Heart Foundation - https://www.bhf.org.uk/ Heart UK - https://www.heartuk.org.uk/ Heart Research Org - https://heartresearch.org.uk/ Heart Research Institute UK - https://www.hriuk.org/ Agility Health Solutions products for Improved Circulation Circulation Maxx Revitaliser The Agility Health Solutions Circulation Maxx Revitaliser™ is one of the most popular circulation devices on the the market. It uses electrical muscle stimulation (EMS) to alleviate aches, reduce swelling and improve blood circulation within the legs. All you have to do is sit down, place your feet on the Electronic Muscle Stimulator pads. Feel instant relief through your feet, ankles and calves in calming waves that move up the legs. Each purchase comes with remote control and a comprehensive instruction manual. Copper Compression Socks The Copper Compression Zip Socks from Agility Health Solutions contains graduated copper woven into the breathable and anti-microbial material. The socks help to reduce pain and swelling in the lower legs, ankles and feet, whilst promoting healthy circulation. Available in 2 sizes, suitable for men and women. Circulation Maxx Reviver The Circulation Maxx Reviver™ uses high-intensity output EMS device that emits electrical micro-pulses which stimulates the muscles in your feet, ankles and legs. This is a non-invasive, and drug-free way to stimulate your circulation. It also includes 2 pairs of TENS electro pads to use on other parts of the body such as the lower back or thighs. Biofeedbac Circulation Boost Pad This Biofeedbac Circulation Boost Pad is a portable circulation booster that promotes increased blood flow and minimises pain and discomfort. It's a perfect device if you suffer from poor circulation or swelling in the ankles, feet, hands and calf. This is fully portable and easy to roll-up, which means it's perfect for on the go. Shop the full range of Circulation Devices here References https://www.bhf.org.uk/what-we-do/our-research/heart-statistics https://www.mayoclinic.org/diseases-conditions/heart-disease/symptoms-causes/syc-20353118
Full Body MOT Series – Exercise Health & Weight
At Agility Health Solutions, we are helping you to make this year your best year of wellbeing yet. We will be releasing handy guides for boosting your mental and physical health. This blog will look at the benefits of exercise to mental and physical wellbeing. Featuring products from the Agility Health Solutions Fitness Collection. Most people take up exercise for the purpose of weight loss, although we will briefly cover this in today’s article, it’s important to consider exercise as a health promoting activity as well. One 2018 study even reported the following: ‘Physical activity also has a significant role, in many cases comparable or superior to drug interventions, in the prevention and management of >40 conditions such as diabetes mellitus, cancer, cardiovascular disease, obesity, depression, Alzheimer disease, and arthritis.’ Physical Benefits Bone Density One way to keep your bones strong, dense and healthy is to take part in regular exercise. As we age, and if we lead a sedentary lifestyle our bones can lose strength. Our bones are living tissues that are constantly replenishing themselves. Exercise is recommended to encourage strong and dense replenishment of bone tissue (osteogenesis). The type of recommended activity is weight-bearing exercise. This means that the force of your whole body is bearing down on the skeleton, compacting and increasing density. Types of weight-bearing exercise include walking, running, tennis, dance, football, rugby, weightlifting, skipping, stair climbing etc. Please bear in mind, exercise such as cycling, and swimming have their benefits but are not considered ‘weight-bearing exercise.’ If you have already been diagnosed with osteoporosis you are recommended to take part in light wear bearing exercise under the supervision of your healthcare practitioner. Studies show that for osteoporotic patients, walking is not enough to stimulate osteogenesis, however, will help to slow the loss of bone tissue. Muscle Strength It is a well-known fact that repeated lifting of weighted objects can increase muscle strength. Not only is it nice to be strong, having strong muscles can decrease the risk of falling, in addition to, maintaining joint stability. One study took healthy males and females aged 60-80 years and enrolled them in a 42-week exercise programme. The group was split into 2 groups, a control and exercise group. After 6 week, and 12 weeks there was a mean increase of 65% in walking endurance and a 17.8% improvement in treadmill walking. Finally, there was a 57% increase in stair climbing, although in this case there was no significant difference between exercise and control group. Muscle strength activity includes body weight exercise, weightlifting, resistant band work, incline walking, circuit exercises and yoga. Cardiovascular Health A risk factor for poor cardiovascular health is a sedentary lifestyle. A relationship has been found between an increase in exercise and improved cardiovascular health such as lower blood pressure, decreased heart rate, better blood flow, and increased vascularisation and oxygenation of the body. Lastly, a connection has been found between a decreased risk of cardiovascular events such as heart disease, stroke and diabetes. A study in the American Heart Association Journal and reported by the British Heart Foundation (BHF) looked at 13 studies and found a 19% decrease in high blood pressure in those who exercised more than 4 hours a week. The types of aerobic or cardiovascular exercise you may like to try include, running, cycling, walking, swimming or cycling. A study on people aged over 60 years found that those who reported doing less physical activity had a 27% increase in the risk of cardiovascular events. Whereas those who increased their activity levels had an 11% reduction in cardiovascular disease. Mental Benefits Over the past 5-10 years we have adopted a greater understanding of the relationship between exercise and mental wellbeing. Exercise has become a recommended form of preventive medicine for mental health disorders. For example, the National Institute for Health and Care Excellence encourages people with mild to moderate depression to take part in 3, 45-minute exercise sessions a week, over 10 to 14 weeks. Exercise has been shown to increase happy hormones such as endorphins and serotonin that gives the body that ‘feel good’ feeling. In addition, exercise improves mental health by reducing anxiety, depression, and negative mood as well as improving self-esteem, cognitive function, sleep, better stress management, reduced tiredness and increased mental alertness. A great way to get started is to choose something you genuinely enjoy, rather than exercise you feel you ‘should’ be doing. If you hate going to the gym, then try a home workout. If you hate solo exercise, join a group sport. Weight Loss & Management Current research has found that exercise is not the main driver of weight loss, however, it is essential for weight management and long-term sustainability. If you are looking for the answer to weight loss, predominantly, focus on your diet. Use exercise to sustain that weight loss, and promote overall wellbeing. Firstly, only 10-30% of daily energy expenditure is associated with physical activity. This means the normal rationale of ‘exercise burns off excess calories’, doesn’t equate. The overriding factor being it's hard to create a calorie deficit through exercise alone. A Dr of Obesity, Yoni Freedhoff (reported by VOX) stated the following: ‘By preventing cancers, improving blood pressure, cholesterol and sugar, bolstering sleep, attention, energy and mood, and doing so much more, exercise has indisputably proven itself to be the world’s best drug – better than any pharmaceutical product any physician could ever prescribe. Sadly though, exercise is not a weight-loss drug, and so long as we continue to push exercise primarily (and sadly sometimes exclusively) in the name of preventing or treating adult or childhood obesity.’ Studies looking at weight loss maintenance took 202 overweight participants and reviewed them over a 20-month period. They found that people who had an energy expenditure of over 2500kcal/week had less than half the weight regain of the participants who had an energy expenditure of less than 2500kcal/week, 2.9kg vs 6kg respectively. Passive vs Active Exercise Truthfully, any exercise is better than no exercise at all. The traditional view of exercise looks like hours sweating in the gym, an aerobic class or a running group. However, this isn’t always possible for all groups of people. Exercise can be made suitable for those who are less mobile or able-bodied. Active - motion created by voluntary contraction and relaxation of the controlling muscles. Passive - motion is created with the help of someone or a device to contract and relax the controlling muscles. References https://pubmed.ncbi.nlm.nih.gov/29618598/ https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/ https://www.nhs.uk/live-well/exercise/exercises-for-strong-bones/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/ https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5045036/ https://academic.oup.com/biomedgerontology/article-abstract/50A/2/B97/539111 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/what-happens-when-you-exercise https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2013/september/exercise-benefits https://www.escardio.org/The-ESC/Press-Office/Press-releases/Increased-exercise-over-the-age-of-60-reduces-risk-of-heart-disease-and-stroke https://www.vox.com/2018/1/3/16845438/exercise-weight-loss-myth-burn-calories https://pubmed.ncbi.nlm.nih.gov/17413092/ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/ https://pubmed.ncbi.nlm.nih.gov/15255923/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
Full Body MOT Series - Weight and BMI
The first article in the series is about healthy weight. This time of year it’s common to see a renewed interest in weight loss, with media promoting diets to get summer body ready and ways to lose weight fast.
World Diabetes Day!
It’s world diabetes day! Today’s article will look at the most up to date research when it comes to diabetes mellitus, including type 1, type 2 and gestational diabetes. How do they come about; can you do anything to avoid the onset of diabetes and what lifestyle factors contribute to symptoms of diabetes. What is Diabetes? The full name for the disease ‘diabetes’ is diabetes mellitus. The name is thought to stem from Greek Physicians that used to taste urine to detect its sweetness. During the 11th Century the name Mellitus was given which is the Latin word for honey. That being said, it’s theorised that the first mention of diabetes came in approximately 1550BC, where Egyptian papyrus spoke of a rare disease where the patients lost weight and fluids rapidly. Fast-forwarding a number of years, when in the period of 1770-1800 Matthew Dobson noticed that in patients with sweet urine when left untreated was fatal. However, for some patients, death took a matter of weeks while others lived much longer. This is thought to be the first mention of the difference between Type 1 and Type 2 diabetes. The turn of the 19th century was an important era for diabetes discovery, whereby an understanding of caloric intake was recognised as a factor for wellbeing in patients with sweet urine. In addition to medical student Paul Langerhans noticing there were 2 types of cells in the pancreas, named after himself – the Islets of Langerhans. Finally, in the 1920s, the connection was made between the Islets of Langerhans and Diabetes Mellitus. According to the World Health Organisation (WHO), diabetes is: ‘Diabetes is a chronic, metabolic disease characterised by elevated levels of blood glucose (or blood sugar), which leads over time to serious damage to the heart, blood vessels, eyes, kidneys and nerves.’ Diabetic Symptoms Common Symptoms of Diabetes includes: Increased feeling of thirst Increased frequency of urination Lethargy and Fatigue Unexplained weight loss Weight loss consisting of muscle mass Frequent episodes of thrush Slow wound healing Changes in vision Type 1 Diabetes According to the NHS Definition, type 1 diabetes is where the body's immune system attacks and destroys the cells that produce insulin. As previously discussed in the article, these are the islets of Langerhans, more specifically the beta cells. Approximately 400,000 people are currently living with type 1 diabetes in the UK, including around 29,000 children. Despite previously being known as the genetic form, 85% of people diagnosed with type 1 diabetes have no family history of the condition. Experts in diabetes state that type 1 diabetes is caused by an overreaction of the body’s immune system which leads to it mistakenly attacking beta cells so that they can no longer produce insulin. There is no conclusive answer to what causes the initial immune system attack, although the most likely caused by a significant viral infection. Type 2 Diabetes According to the NHS definition, type 2 diabetes is where the body does not produce enough insulin, or the body's cells do not react to insulin. This was previously known as a disease associated with obesity. This school of thought is very old-school and is now considered a metabolic disease that can happen to people of various BMIs. UK Statistics demonstrate that around 3.4 million people in the UK have a type 2 diabetes diagnosis. Also, it is thought that 1 million people in the UK are unknowingly living with diabetes type 2. Additionally, the total number of people living with type 2 diabetes is set to rise to 5.5 million people by 2030, if the current average lifestyle does not change. There are a number of controllable and uncontrollable risk factors for type 2 diabetes including having a larger waist to hip measurement, a sedentary lifestyle, having high blood pressure, or raised cholesterol, smoking, being overweight or obese, eating a diet rich in simple sugars and saturated fats. Finally, having a first-degree relative with type 2 diabetes, or if you are of South Asian and African Caribbean descent. Gestational Diabetes Gestational diabetes is a form of diabetes that occurs during pregnancy, but can sometimes remain after pregnancy too. This most commonly develops in the 3rd trimester after 24-38 weeks of gestation. These women are more likely to develop type 2 diabetes in later life. This occurs in 3-5% of pregnancies. Hormonal changes in the placenta due to pregnancy make the mother more likely to be resistant to insulin. Thus, unable to manage their blood glucose. Advice on Reducing Type 2 Diabetes Risk Unfortunately, because scientists have not concluded the cause for Type 1 diabetes there are currently not advisory pieces on this yet. However, there are plenty of tips to minimise your risk of developing type 2 diabetes, be mindful that not all of these will apply to you: Aim to maintain a healthy blood pressure (120/80 mmHg) Stay active and minimise sedentary time. The NHS recommend that you do between 75-150 mins of exercise per week dependent on the intensity. Minimise processed foods Aim to reduce simple carbohydrates found in processed foods, confectionary, cakes and desserts. Replace simple carbohydrates with complex carbohydrates such as potatoes, sweet potatoes, brown pasta, brown rice, brown bread, grains, and cereals. Be aware and mindful of your family history and how that may affect your wellbeing. Be mindful that having a higher BMI, plus a number of factors above can increase the risk of diabetes. The relationship between weight and diabetes is not an absolute. The person must have a higher BMI and health problems for diabetes to be a concern. Reach out for support if you notice your weight increasing, symptoms of prediabetes or other health concerns. The effects of type 2 diabetes are reversal up to a point but left untreated or to spiral out of control this will lead to the permeant disease state of diabetes or metabolic syndrome. Blood Glucose Management There are ways to manage blood glucose better through nutrition, diet and supplementary purposes: Nutrition Here are a few tips you might like to try: If you are eating a simple quick-release carbohydrate, try to consume it with a source of fat or protein. This slows digestion, thus slowing the release of the sugars into the blood. This reduces the blood glucose peak and subsequent insulin release. Opt for complex carbohydrates over simple carbohydrates. As the name suggests the structure is more complex so harder to digest. This, again slows the release of sugars into the blood to prevent a large spike. Increase fibre in your diet by consuming nuts, seeds, fruits, vegetables, cereals and wholemeal carbohydrates Aim to choose less processed foods with fewer sweeteners. Artificial Sweeteners have the ability to chemically change your preference for sweetness. In addition to being much sweeter than sugar. This means you are more likely to need increased levels of sugar to feel satisfied after consuming artificial sweeteners. Learn your food labels and aim for low sugar snacks. This information can be found in the nutrition table. Look for the row that states ‘Carbohydrates of which are sugars’, then for the column that states 100grams. If the food product contains more than 5grams sugar per 100grams of food, otherwise known as 5% sugar, then this is a high sugar item. Supplements For many years, certain herbs, botanicals, vitamins and minerals have been used as an alternative way to manage blood glucose. The most common of which is Chromium. This has an authorised health claim from the European food safety authority (EFSA) that states that Chromium contributes to normal macronutrient metabolism and to the maintenance of normal blood glucose levels. In addition to Chromium, there are a number of other ingredients that have been concluded by the means of study to support blood glucose management including, cinnamon, zinc, elderberry, and moringa. Resources https://www.diabetes.co.uk/diabetes-history.html https://www.who.int/health-topics/diabetes#:~:text=Diabetes%20is%20a%20chronic%2C%20metabolic,%2C%20eyes%2C%20kidneys%20and%20nerves. https://jdrf.org.uk/information-support/about-type-1-diabetes/facts-and-figures/ diabetes.co.uk https://www.diabetes.org.uk/
Global Prebiotics Week – Digestive Health
It’s Global Prebiotics Week, which means Agility Health Solutions is shining a spotlight on our digestive health products, particularly our prebiotics. The concept of prebiotic was introduced in 1995 and has grown in popularity since then.
It’s World Vegan Day!
Across supermarkets, restaurants and recipe books we are seeing the same key feature emerge – the need for plant-based alternatives. In 2019, it was reported that ~600,000 people were Vegans in the UK.
Back Ache? Back Care Awareness Week
It’s Back Care Awareness week, so Agility Health Solutions are raising awareness of how common back pain is, how to avoid it and what you can do to prevent further back pain.
A Deep Dive into Menopause
It’s world menopause day, and in aid of this Agility Health Solutions have decided to take a deep dive into menopause – what is it, why is it called ‘the change’, how best to manage these changes and live a healthy post-menopausal life.
All you need to know about Cholesterol
We see the word cholesterol mentioned in food advertising, scare-mongering articles and doctor’s noticeboards, but how many of us understand what it is, what it does and how to make sure ours is healthy?
Women's Health at all Lifestages
As women, we really tackle it all when it comes to our bodies. First with the start of menarche, for some their life may include pregnancy, and finally menopause. Not to mention the incessant need for diet culture to demand our bodies should fit a certain mould through means of weight loss, toning and exercise. As a result, our bodies grow and develop with each stage in life and this requires specific and tailored nutrition to our body's needs. Nutrition During Menarche Menarche is the first day of menstruation. Typically, this occurs around the age of 13 in British teenagers. The average years of Menarche typically last for around 30 years. Without any kind of contraception interventions, the typical gynaecological cycle interval lasts 21-45 days, this is broken up by up to 7 days of menstruation. During menstruation, the average woman will lose 80ml of blood. A large component of this blood is iron. As a result, many women, post-puberty and of child-bearing age are anaemic, or iron-deficient. The UK prevalence of anaemia is estimated to be 23% in pregnant women and 14% in non-pregnant women. Whereas, the global prevalence of anaemia is estimated to be 38% in pregnant women and 29% in non-pregnant women. Iron deficiency more often than not is diet-related but can be worsened by heavy-periods. Iron can be found in plant and animal-based sources. Meat, fish and poultry are the most bioavailable sources of iron in the diet. That being said, plant-based sources also contain iron, they are just not as bioavailable as animal-based sources. Plant-based sources include green leafy vegetables, cereals, nuts, seeds, beans & legumes. Another source of iron includes supplements, try to opt for supplements with at least 14mg of bioavailable iron. When consuming iron supplements or iron-rich food aim to eat them alongside a source of vitamin C as this makes the iron more available for your body to absorb. However, try to avoid consuming iron alongside tannins in tea and coffee, or calcium as this can reduce iron bioavailability. Nutrition During Pregnancy and Breast-feeding The post conception diet is not only important for mother, but also for baby. The pregnant mother’s diet is split between the foetus and her own body while they grow. The advice for expectant mothers is to increase quantity and quality of the foods they eat. Focusing on nutrient-dense packed calories, high-quality fats, proteins and carbohydrates. In addition to this, focusing on specific nutrients that aid the development of the foetus, including Vitamin B9 (Folic acid), Iodine, Iron, Calcium, DHA and EPA (omega 3s). Folic acid has long been associated with maternal and foetal health as it said to be used for neural and brain development, which may help to reduce the risk of neural tube defects (NTDs) in children. During pregnancy, the mother’s requirement jumps from 200mcg per day to 400mcg per day. Most women account for this increase by taking a pre-natal supplement. Iodine is a newer area of study when it comes to maternal health. Iodine has been shown to contribute to the normal growth and development in children. Studies have demonstrated that mothers with sufficient iodine statuses have children with higher IQs at ages 8 or 9 years. Calcium is well known to support the development of bones. This is no different in the development of a foetus. Data shows that foetuses will leach calcium for their growth from their mothers bones and teeth if the mother’s diet is calcium deficient. A diet rich in calcium sources during pregnancy are essential for the baby's growth, however, there is a larger increase during lactation where mothers are expected to consume an additional 550mg of Calcium per day above the daily reference value (DRV). Lastly, mother’s are recommend to be mindful of not only the quantity but the quality of fats. Omega 3 fatty acids, EPA and DHA have been approved to support foetal brain and eye development whilst breastfeeding. Omega 3 fatty acids are found predominantly in oily fish, but can also be sourced from seaweed, nuts & seeds. Most women choose to take a pre-natal supplement which covers all the nutrients shown above in one simple tablet a day. In addition to this, some women choose to increase their nutrients through food. This could be increased by consuming more dairy products, green leafy vegetables, oily fish, nuts, seeds and wholegrains. Nutrition During and After Menopause Menopause is defined as the end of menarche. In the Uk, the average age for the start of menopause is 51 years. Menopause is characterised by a decrease in the hormone oestrogen. With this comes a whole host of symptoms including night sweats, mood changes, hot flushes, problems with concentration and memory. In addition, the reduction of oestrogen can cause changes in bone health, causing fragility and brittleness if not properly managed. At this stage more than ever, being cautious of bone health nutrition is essential. This means prioritising nutrients such as Vitamin D, Magnesium, Calcium, Zinc and Vitamin K. All of which have been shown to contributes to the maintenance of normal bones. Also, helps to reduce the risk of falling associated with postural instability and muscle weakness. Falling is a risk factor for bone fractures among women 60 years of age and older. These nutrients can be increased by taking dietary supplements such as the Agility Health Solutions Meno-Calm Patches, or you may like to increase food sources such as dairy products, green leafy vegetables, tofu or soy-based products, beans, legumes, and wholegrains. Some women like to minimise their symptoms in a more holistic and herbal manner using herbs such as sage, dong quai, gotu kola, damiana and black cohosh. Some of these herbs are believed to be effective by providing the body with ‘phytoestrogens’, this is the plant form of oestrogen. Many studies have shown that these herbals help to alleviate some of the symptoms of menopause such as hot flushes and night sweats. Diet Culture and Weight Loss Women have always been held to such high standards in terms of the way their body looks, whilst never prioritising a woman’s health or function. Of course, this is ludicrous considering that the female body is responsible for growing life, as well as facing multiple different phases which can affect women both physically and emotionally. Remember that a healthy diet is should be no different to that of a weight loss. Try to consider quality of food over the quantity, try to include a varied diet full of colour and nutrients. The important factor in a healthy diet, is avoiding food restriction and instead nourishing your body for health rather than for appearances. In the wise words of Beauty Redefined ‘your body is an instrument not an ornament’. Quite simply, the female body is incredible. It is adaptable, powerful and the true source of life. It makes sense that we nourish our bodies to allow them to thrive against every challenge they face. All power to women and their incredible bodies. References https://www.bmj.com/content/322/7294/1095#:~:text=The%20median%20age%20of%20menarche%20in,teenagers%20is%20around%2013%20years. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2015/12/menstruation-in-girls-and-adolescents-using-the-menstrual-cycle-as-a-vital-sign https://www.nhs.uk/conditions/heavy-periods/#:~:text=Most%20women%20will%20lose%20less,necessary%20to%20measure%20blood%20loss. https://cks.nice.org.uk/topics/anaemia-iron-deficiency/background-information/prevalence/ https://www.ncbi.nlm.nih.gov/books/NBK448204/ https://pubmed.ncbi.nlm.nih.gov/23706508/ https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf
A heart-to-heart about heart health...
Nutrition and heart health When it comes to heart health, public information can become quite confusing, one moment butter is the best thing for us and the next day it’s the worst - but do we really know what nutrition and lifestyle factors positively influence vascular and heart health? Structure of the Cardiovascular System The cardiovascular system is made up of the heart, arteries, veins and capillaries. The heart is one of the body’s largest muscles responsible for pumping blood around the body. It’s made up of 4 chambers, the right and left atrium, and the right and left ventricle. The right side of the heart receives deoxygenated blood, and the left hand receives oxygenated blood. Blood pumps around the body through a series of arteries and veins. Veins carry deoxygenated blood back to the heart; the main vein is called the superior vena cava. Arteries carry oxygen and nutrients away from the heart; the main artery is called the aorta. Arteries are incredibly elastic to cope with increased pressure and force expelled upon them by the heart. Blood pressure in the arteries is much higher than in the veins. Veins are malleable and require contractions from the surrounding muscle to return the blood back to the heart. Aside from structure, one of the main differences between arteries and veins is that arteries don't contain valves whereas veins do. Valves stop the blood flowing back in the opposite direction from the heart. Source: https://www.heartfoundation.org.nz/your-heart/how-the-heart-works Common ailments in the Cardiovascular system Cardiovascular disease -This is an umbrella term for conditions affecting the heart and or blood vessels. Including Coronary heart disease, strokes, transient ischemic attacks, aortic disease and peripheral aortic disease. Coronary heart disease (CHD) - The most likely cause is atherosclerosis (discussed below). Symptoms include shortness of breath, faintness and chest pain. Coronary heart disease is one of the leading causes of death in the UK, according to the British heart foundation (BHF), resulting in 63,000 deaths/year in the UK. Peripheral arterial disease (PAD) - Also caused by atherosclerosis (discussed below). Causes of PAD is include a sedentary lifestyle, obesity, alcohol consumption and smoking. Common symptoms include numbness and weakness of the legs, ulcers and muscle wastage. According to the BHF, approximately 1/5 people over 60 in the UK have some degree of PAD. Atherosclerosis - this is a disease in which the arteries become filled with fatty substances called atheromas. This changes the structure, diameter and function of the arteries. Atherosclerosis causes the arteries to narrow and harden which may cause an increase in blood pressure. It’s thought that ~2.6 million UK people have some form of narrowing of the arteries. If extremely narrow, blood cannot flow through the vessels which can lead to heart attacks and strokes. The NHS states that a combination of lifestyle factors such as an unbalanced diet, smoking, sedentary lifestyle and alcohol consumption may be the cause. Varicose Veins - Most common in the legs, veins become swollen and enlarged. This occurs when the valves in the veins stop working efficiently allowing blood to flowback and pool in the legs. Resulting in sore and heavy legs. The causes are varied, including, genetic predisposition, a standing job and pregnancy. Hypertension - this is the formal term for high blood pressure. The NHS states around a third of UK adults have hypertension. The ideal blood pressure is 90/60mmHg-120/80mmHg, anything over 140/90mmHg would be considered high. The onset of hypertension is multifactorial, including a high-salt diet, a low potassium diet, genetic predisposition, lack of exercise, highly caffeinated diet, excessive alcohol consumption, and smoking. Nutrition for a healthy heart Nutrition plays a large part in the prevention of many cardiovascular diseases. We all know that maintaining a healthy diet helps to maintain a healthy body, but let us delve deeper into how nutrition supports cardiovascular health. Vitamins and Minerals Vitamin B1 B1 or Thiamine carries an approved claim for its contribution to ‘the normal function of the heart’. This is highlighted by rare Vitamin B1 deficiency, Beri Beri. Common symptoms include an enlarged heart and heart failure. Across numerous studies 21%-98% of patients with heart failure demonstrated poor vitamin B1 status. Be mindful this is in a severe deficiency state. Vitamin B6, 9, 12 This collection of 3 vitamins are needed in homocysteine metabolism. Evidence demonstrates that high levels of homocysteine are associated with coronary events and heart disease. Vitamin B12 converts homocysteine to methionine, and vitamin B6 coverts homocysteine to cysteine, therefore reducing whole body homocysteine concentrations. Sodium and Potassium As you may know Sodium (chloride) is the chemical name for table salt. Sodium is essential in the body but within narrow limits. Excess sodium has a well-established relationship with cardiovascular health. Water moves to areas of high sodium concentration to dilute the concentration. In a high salt diet this leads to water movement into narrow blood vessels which increases volume and blood pressure. Studies demonstrate that when salt intake is reduced, blood pressure falls within a few weeks. Simply swap to low sodium options or try decreasing processed foods that may contain added salts. Potassium is another dietary salt, but it doesn’t behave in the same way as sodium. Potassium carries an approved health claim as follows, ‘contributes to the maintenance of normal blood pressure’. Evidence shows an inverse relationship between potassium and sodium; the more potassium you consume, the more sodium is lost through urine. This relationship promotes relaxation and dilation of the blood vessels which may lower blood pressure. Great sources of potassium include fruits and vegetables. Fats – Saturated and unsaturated fats For a very long time, fats and more specifically saturated fat has been demonised for its role in cardiovascular health. However, current research shows that the relationship may not be that straight forward. A recent Cochrane review looked at 15 studies and 59,000 participants, evidence found that reducing saturated fat reduced the risk of CVD by 21%. Saturated fats can be found in processed foods and animal-derived products. However, our understanding of the interaction of dairy foods has changed somewhat. A longitudinal study looked at the CVD in the highest dairy consuming countries. You would assume because of the density of saturated fat in these foods the rates of cardiovascular disease would be sky-high, right? Wrong! Studies showed that in a Dutch population, higher saturated fat intake was not associated with higher coronary heart disease. This is thought to be due to the interaction between calcium and saturated fat. Additionally, saturated fat has been shown to raise LDL (bad) cholesterol and total cholesterol. A relationship has been demonstrated between high cholesterol and risk of atherosclerosis and artery hardening. That being said, fat is essential in the human body. Therefore, it’s less about quantity of fat but quality. By reducing dietary saturated fat, you are encouraged to replace this with unsaturated sources of fat. It’s recommended to focus on omega 3 oils in order to reduce the risk of cardiovascular disease. These do so by increasing HDL production in the liver and decrease triglyceride levels in the blood which in turn can help to reduce the risk of cardiovascular disease. Plant stanols and sterols These are compounds found in plant-based food. They are a natural and effective way of reducing cholesterol which can reduce cardiovascular illness risk. They work by blocking saturated fat absorption in priority of their own absorption. Research shows that 1.5 to 3 g of stanols/sterols per day can lower LDL by 7.5% to 12%. Fibre According to the British medical journal there is an inverse relationship between total dietary fibre and cardiovascular disease. The study showed that the greater the intake of insoluble dietary fibre, the lower the risk of cardiovascular disease. Insoluble fibre sources include wheat, potatoes, legumes, beans and nuts. Handy tips to take care of your heart Switch from white varieties of food to high fibre wholemeal and brown varieties. Such as bread rice and pasta. Opt for plant oils over animal fats. Opt for low sodium options. Anything over 1.5grams of salt per 100grams is considered a high salt food. Attend regular check-ups with your GP if you are over 50 years of age. Try out an Omega 3 oils supplement. Aim for a minimum 5 portions (~80g) of fruits and vegetables per day. Include at least 1-2 portions of oily fish a week. Include sources of B-vitamins in your diet or opt for a B-complex supplement which supplies all of them. Increase plant-based proteins in your diet such a legumes and beans. Don’t be afraid to tackle the nutrition labels. Any product with over 5grams of saturated fat/100grams is considered a high saturated fat item. Purchase a circulation device with electrical muscle stimulation. Include supplemental plant sterols, these can be found in powders or fortified foods. Seek advice from your GP, healthcare practitioner or the British Heart Foundation. Check out our full Circulation Products Range References https://training.seer.cancer.gov/anatomy/cardiovascular/#:~:text=The%20cardiovascular%20system%20is%20sometimes,arteries%2C%20veins%2C%20and%20capillaries. https://my.clevelandclinic.org/health/articles/17059-how-does-blood-flow-through-your-body#:~:text=The%20arteries%20(red)%20carry%20oxygen,large%20artery%20leaving%20the%20heart. https://www.nhs.uk/conditions/cardiovascular-disease/ https://www.nhs.uk/conditions/coronary-heart-disease/ file:///C:/Users/Nutri/Downloads/bhf-cvd-statistics-uk-factsheet%20(3).pdf https://www.nhs.uk/conditions/atherosclerosis/ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/research/atherosclerosis#:~:text=At%20least%202.6%20million%20people,of%20ageing%20all%20too%20well. https://www.nhs.uk/conditions/high-blood-pressure-hypertension/ https://pubmed.ncbi.nlm.nih.gov/18849553/ https://pubmed.ncbi.nlm.nih.gov/22057652/ https://www.health.harvard.edu/staying-healthy/the-trouble-with-excess-salt#:~:text=Why%20does%20salt%20elevate%20blood,liquid%20through%20your%20blood%20vessels. https://www.health.harvard.edu/staying-healthy/the-trouble-with-excess-salt#:~:text=Why%20does%20salt%20elevate%20blood,liquid%20through%20your%20blood%20vessels. https://www.health.harvard.edu/heart-health/potassium-lowers-blood-pressure https://www.cochrane.org/news/reduction-saturated-fat-intake-cardiovascular-disease#:~:text=The%20review%20found%20that%20cutting,polyunsaturated%20fat%20or%20starchy%20foods. https://pubmed.ncbi.nlm.nih.gov/26791181/ https://pubmed.ncbi.nlm.nih.gov/20089734/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/ https://www.bmj.com/content/347/bmj.f6879
