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The Full Body MOT – Heart & Circulation Health
It is a brand-new year, and perhaps, you're thinking of taking better care of yourself. Vytaliving is making it our mission to support you to make 2022 your best year of wellbeing yet. For the full month of January, we will be releasing handy guides for boosting wellbeing. In the words of Novak Djokovic- “We only have one life and one body to care of, and we better do it right.’ 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 Vytaliving 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/ Vytaliving Products for Improved Circulation Circulation Maxx Revitaliser The Vytaliving 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. Compression Socks The Copper Compression Zip Socks from Vytaliving 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. 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
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The Full Body MOT Series – Exercise Health & Weight
It is a brand-new year, and time for new beginning. At Vytaliving, we are helping you to make 2022 your best year of wellbeing yet. For the full month of January, we will be releasing handy guides for boosting your mental and physical health. In the words of Novak Djokovic - “We only have one life and one body to care of, and we better do it right.’ This article will look at the benefits of exercise to mental and physical wellbeing. Featuring products from the Vytaliving Fitness Collection. Most people at this time of year 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. Vytaliving prides itself on catering for both passive and active exercise, these definitions can be found below: 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. Active exercise includes running, walking, lifting weights, and playing group sports. Some Vytaliving products you may like to try, include the Abcerciser Workout Jockey, Elliptical Strider or Stepper by Vytaliving. Whereas passive exercise may include working alongside a physiotherapist or machine to mimic activity or range of movement. This type of exercise is suitable for people with illness, injury or reduced mobility. Vytaliving products you make like to try include our best-selling Sitwalk the Legex or our Vibroshaper. If you would like to catch up on the rest of the articles in this series 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/
The 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.
A Guide to Alcohol & Hangovers this New Year
Inevitably, alcohol is freely-flowing around this time of the year. Whether your celebrating being together or toasting in a new year, it sometimes feels as if alcohol is unavoidable during the holiday season.
A Guide to Staying Healthy this Festive Season
The holiday season can be a time associated with excess – excess food and alcohol. In addition to later nights, reduced exercise and a general decrease in self-care. Make this season a time for good health as well as good times.
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 characterized 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. Introducing Vytaliving’s Glucosupport tablets. These have been formulated to help maintain a steady blood glucose concentration. Each tablet contains 5 potent ingredients including Zinc, Chromium, Moringa, Cinnamon and Elderberry. Glucosupport boasts to be able to maintain normal blood glucose levels and contribute to normal carbohydrate metabolism. When blood glucose is stable the brain recognises that we are not in need of fuel, whereas if there are large peaks and troughs in our blood glucose our brain thinks we are hungry. This mix of synergistic ingredients has been blended to support stable blood glucose and manage appetite. 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 Vytaliving 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 Vytaliving is 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 Vytaliving has 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?
Vytaliving Stories - Bill's Testimonial For Turmeric and Black Pepper
At Vytaliving we value our customer’s opinions and feedback. Today, we are presenting our first Vytaliving Story where we feature our customer’s real experience with one our products.
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 gynaecologic 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 butt 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 Vytaliving Menopause Support tablets, 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 bothe 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
