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Healthy Ageing, Grow old Gracefully & Healthily
A common joke among many of us is that we pretend we are 21 years old with many years' experience, but why are we all so adamant on staying young? This article will look at all facets of ageing from brain health to joint health and what you can do to grow old gracefully, but most importantly, grow old healthily. Common experiences of Ageing It’s normal to experience changes in our bodies and mind as we age, here are some common experiences of ageing: Changes in vision Aches and pains within the joint Changes in memory Muscle and Bone weakness Change in mental wellbeing due to change in lifestyle Change in skin texture Change in sleep Now, not all of these are preventable, but the majority of them are easily minimised with a healthy, balanced diet and lifestyle. Exercise According to the NHS, the general public, should be completing 150 minutes of gentle exercise or 75minutes of vigorous exercise each week. This recommendation changes slightly for those over 65 years. Instead, you are recommended to be physically active every day, with some activity being better than none at all. The focus of your exercise is recommended to be on strength balance and flexibility at least 2 days a week. Exercise is important to maintain muscle mass, flexibility and bone density. Once retired from full time work, some people drastically reduce their physical movement, this can lead to a sharp decline in physical health. Here are a few things that you could try to get moving daily: Exercise during the ad breaks on TV. Purchase some home workout equipment to exercise daily. Take part in online or gym yoga and stretching classes. Organise a weekly walk with friends or family members. Commit to a subscription or gym membership to keep you motivated. Opt for an activity that you enjoy. Diet As we age there are a few nutrients that increase in our diet to act as preventative measures for certain age-related illness: Protecting your brain health According to a 2014 review on normal cognitive ageing from the journal of clinics in geriatric medicine, it is very normal to see a decline in conceptual reasoning, memory, and processing speed. Whereas there may be an increase in other skills such as vocabulary. The Journal of Ageing Research Reviews concluded that ‘Nutritional epidemiology has suggested a protective role of healthy diets and of several candidate nutrients for brain aging outcomes.' There are numerous nutrients that are involved in normal cognitive function including, iron, B-Vitamins, iodine, zinc and Omega 3s (DHA & EPA). The brain is highly enriched in DHA, which constitutes 15% of brain lipids compared with less than 5% in most other tissues. Numerous studies have found that diets high in fish and DHA intake are associated with improved cognitive health in older age, with a 10-30% reduced risk of Alzheimer’s disease, brain atrophy, and cognitive decline, and effect sizes equivalent to two to four years of ageing. Whereas one study looked at participants with varied amounts of iodine in their diet and the result this had on brain structure. They found that those who consistently consumed low iodine intake foods had greater brain volume shrinkage. If you want to increase these nutrients opt for oily fish or omega 3 supplements, rice, milk, nuts and seeds. Protecting your eye health Common problems with eyes as we age include macular degeneration and the development of cataracts. According to the American optometric association, here are some of the common changes we notice as we age, including, difficulty reading, problems with glare, changes in colour perception, dry eyes or a need for brighter light to notice detail. We all know that Vitamin A is fantastic to maintain normal vision. However, did you also know that Zinc and DHA (omega 3) are essential for the maintenance of normal vision. An infamous study called the ‘age related Eye disease study’ or AREDS looked at how nutrition affects the development of eye disease as we age. The result of the study found taking AREDS or AREDS2 supplements reduces the risk of disease progression from intermediate to advanced AMD by about 25 percent. The AREDs study contains a blend of ingredients including derivatives of Vitamin A, as well as zinc. Protecting your bone and joint health As adults we reach our peak bone mass at 25-30 years dependent on gender. From 30 years onwards our bone mass begins to decrease. This is accelerated particularly in post-menopausal women. Not to mention the natural degradation of components of the joint, such as joint cartilage over time. For some this can lead to the onset of osteoarthritis. In the UK, approximately 8.5 million people have osteoarthritis. There are a few things that we can do in our diet to ensure we give our bones and joints the best opportunities for long-term health. Firstly, ensuring that you are consuming enough Vitamin D and Calcium. These are essential for the maintenance of normal bones for structural elements. Not to forget other important nutrients such as phosphorus, manganese, vitamin K, C and Zinc. Then, what to consume for healthy joints. Vitamin C plays an essential role in collagen formation that is required for the normal function of joint cartilage. Opt for healthy plant-based fats as well as fish oils, these are considered to be anti-inflammatory fats. In addition, fibres can help with the reduction of inflammatory markers within the blood which may contribute to inflammation and pain, so opt for wholegrain carbohydrates, beans, legumes, fruit and vegetables. Popular supplemental ingredients for joints include glucosamine, MSM and chondroitin. Studies demonstrate that this can help to lubricate the joint and allow freedom of movement once again. So, let's all age gracefully, but most importantly, lets age healthily. References https://www.nhs.uk/live-well/exercise/ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4015335/#:~:text=Cognitive%20change%20as%20a%20normal,speed%2C%20decline%20gradually%20over%20time. https://www.sciencedirect.com/science/article/pii/S1568163720302142 https://www.bmj.com/content/369/bmj.m2269
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The Health benefits of Cranberries
The cranberry has long been known for its beneficial action on the urinary tract and other health properties. But how much do we really know about this potent little red berry and its application to our overall health? This article discusses the powerful nutrition properties of the cranberry and what it can do for you. The use of Cranberries throughout History... The name cranberry comes from the Dutch pronunciation of ‘crane berry’ as the flowers of the cranberry plant are said to look like the head and neck of the crane bird. History has shown that Native Americans and indigenous tribes have used cranberries for many years to help heal wounds and tumours as well as for bladder ailments and kidney disease. Nutrition of Raw Cranberries The raw berry is a powerhouse of nutrition, here is a basic nutrition profile of a raw cranberry (100 grams): 5 of fibre 22mg of Omega 3 33mg of Omega 6 1mg of Vitamin B6 3mg of Vitamin C 2mg of Vitamin E 1mcg of Vitamin K 4mg of Manganese 1mg of Copper 85mg of Potassium The active compound of Cranberry is called the proanthocyanidin, this is what gives cranberry its rich maroon colour. A proanthocyanidin is a potent antioxidant. An antioxidant does exactly what it says on the tin. It’s role within the body is to prevent oxidation and damage to our cells and tissues. In fact, proanthocyanidins are one of the strongest antioxidants according to science. This is measured on something called an Oxygen Radical Absorbance Capacity (ORAC) scale. Cranberry has 1750 ORAC units per grams. For context, a grapefruit has an ORAC score of 483 and oranges a score of 750. Health Benefits of Cranberries Urinary Tract Infections Old wives' tale or scientific fact – well, a bit of both. When most people get a UTI they turn to cranberry juice. This might work, but only if the cranberry juice is unsweetened. If you have a UTI or suffer from chronic UTIs then you are better off using cranberry extracts or eating them raw. The Cranberry is effective for a triad of reasons, these are it’s natural components, D-mannose, Proanthocyanidins and Vitamin C. Proanthocyanidins and D-mannose have been shown to prevent the UTI-causing bacteria (Escherichia coli) from adhering to the lining of the urinary tract. One study followed the health of 12 women for 2 years. These women experienced ‘consistent’ UTIs (a minimum of 6 a year). In this time they were given a 200mg Cranberry supplement. After 2 years of all 12 of the women did not have a single UTI diagnosis. Following this, 8 of the women continued to be UTI free for 2 further years. Immune Health As you will see above under ‘Nutrition of raw cranberries’, Cranberries are rich in immune supporting nutrients including Vitamin C, B6 and Copper. These nutrients have been shown to contributes to the normal function of the immune system. One study found that participants who took a cranberry drink for 10 weeks saw an x5 increase in T-helper cells which play an essential role in the immune response. Cardiovascular Health The resounding benefit of cranberries has been identified as supporting the gut microbiota which has applications to not only cardiovascular health but immune health, metabolism and a reduction in inflammation. One 2020 review found that taking cranberry significantly reduced systolic blood pressure and HDL cholesterol. Agility Health Solutions Cranberry Products Agility Health Solutions stocks two cranberry items, Cranberry Patches and Cranberry Relief. The Cranberry Relief 5000mg contains a high strength 150:1 cranberry extract with 50% proanthocyanidins. We recommend that you take two tablets a day for and efficacious dosage of 10000mg of cranberry per day. This is a targeted formula which was specifically blended for urinary health. This formula contains, high strength cranberry extract, green tea extract, Vitamin C and D-mannose. Cranberry Relief 5000mg Tablets Cranberry Dermal Bladder Patches, for people who aren't keen on tablets. References https://www.huffpost.com/entry/cranberry-medicine_n_4297609 https://www.ars.usda.gov/news-events/news/research-news/1999/high-orac-foods-may-slow-aging/ https://www.cranberryinstitute.org/about-cranberries https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1875/2 https://www.sciencedirect.com/science/article/abs/pii/S0031942205002499 https://www.sciencedirect.com/science/article/abs/pii/S0944711307000086 https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=search https://pubmed.ncbi.nlm.nih.gov/24330619/ https://www.eurekalert.org/pub_releases/2016-07/pc-sat071816.php https://pubmed.ncbi.nlm.nih.gov/31023488/ https://watermark.silverchair.com/an012583.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAqUwggKhBgkqhkiG9w0BBwagggKSMIICjgIBADCCAocGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMiS1tHakW-tdmVqMTAgEQgIICWEgbqFAFZjD6YhWhA94QqUeJ4wqOKqvN7OcAEOEvTlqv6tDUuKtHDJBAsk5qP6Yd8zqQjZ9uIOpgHvChajS4G7oipd9ddR_aVHq1JcGx-9qQjm_OM2XD6spUCE8Q1JFq7SzZBFCA6ARMG7dPY3_d7xbJBm_-uf8-FZBmem6sFBNau4N6gWPIUGkzwJ_77pL6z2DKZWBkyajvR7_LA1XbwSGgTqLg3Sees9Ij0sAluQTxiEiH4VtqKl_9EI11KF2jYB1uctW1CBUv-G8_RgyCByHrXv0TFypb3fzCPw9dE4-lZV2aF6Ca1vZKIDmdh8L-SNEbBfjpxjpJmaQrp_CJwdki0aNGjGqoj3sVYRTYuuyoCLN0kRpRA_b6YpMEJKC7pjjSynNxeAgsx3SHiM94plQJEhCLr2UB0CCdeGRwvW-rCRXYVr8jTVyfD-a8YDxXMkGB8i9JiPSEJrHDlQOh3sfDdUxbM0yOQDWPDLTrhAR8059NOhdiTiReo10QttkhOk7ueO-D5RHJcSLsx0JHtUn_j01iTEUkkPKxFUjQIJTs69QOId3M9b5w5S9PVJtDecDRxZOhvPc8apdUQCVD0lUMX5iSVQr3ZECQApmdrq1Nda1M6Gw_sTLYDTj7obEx92QQpmPp7BE_zyoGiVtW1L5LjKWgju11FARkfiMS_xb6NXUcSzjF_tUFOPoIjKzPfF6xVzq66IcCC_U_krHyc-J2FMigMN1QK8_5u4Vj16pEwq-P83h4u9hGtPMXqRR7LIqRgatB4ywnQY2pRd84SvlGPDPWzb1QiQ https://www.vytaliving.com/collections/urinary-and-bladder-health-1
Let’s hear it for the boys ... It’s Men’s Health Week
It’s Men’s Health Awareness week which means today’s article is all about keeping the male body in tiptop condition. At the end of the day, we are the same species but there are many differences between personalised male and female health. To learn more about what makes a healthy male body, keep scrolling. Physiological differences Body Fat It is well known that women typically carry more body fat than men, for reproduction purposes. Interestingly, there are not only differences between the amount of fat carried, but where the fat is deposited too. Fat percentages are measured in ranges, the recommended healthy range for adult men is 12-15%, and 25%-28% for adult women. This is due to hormonal differences between males and females, females have higher oestrogen which encourages fat deposits. Alternatively, males have higher testosterone which dictates where their fat is deposited. Studies demonstrate that men tend to deposit their fat within their trunk, whereas women typically deposit their fat in their arms and legs. One 2019 study found significant differences between body fat storage, finding that 28% of men stored their body fat in the legs and hips, vs 39.7% of women. Whereas 62.2% of men stored their body fat in their trunk, whereas women carried only 50% Muscle/Lean Mass Studies demonstrate that even when men and women have the same BMI their body composition differs greatly. One study found that the average lean body mass for women was in a range of 69-75% and for men 76-82%. Therefore, men have higher caloric requirements than women. Muscle is more metabolic than other body tissues meaning that it requires more energy/calories. Hormones and Organs As we all know, the greatest difference between men and women is their physiology and hormones. Generally, females and males have the same hormones - oestrogens, progesterone, and testosterone, but in different concentrations. The predominant hormone in males is testosterone. This is produced in the testes; testosterone is the male gonadal hormone secretion. The role of testosterone is to support the following actions in the male body: Fertility and Spermatogenesis Libido Bone Mass Fat distribution Muscle mass Muscle strength Red blood cell production Another physiological difference in males is the prostate gland. The role of the prostate gland is to produce seminal fluid. However, as men age it is very normal for the prostate to enlarge over time. Majority of time this is harmless but this can also be associated with prostate cancer. Nutrition differences Across the board, the majority of nutrients are recommended to men and women in the same quantities. However, there are a distinct few vitamins and minerals which are recommended in greater quantities, including: Vitamin A Vitamin B1, B2, B3, B6 Magnesium Zinc Selenium Conversely, Iron requirements are lower for males than they are in females. This is because women experience menstruation which typically leads to monthly blood loss. This means that iron requirements are higher in young women, than they are in young men. It is important to note that both vitamin B5 and zinc are notably important for males. Vitamin B5 synthesises and metabolises steroid hormones, of which testosterone is one. Zinc is responsible for the normal metabolism of fatty acids, and maintenance of normal serum testosterone concentrations. Most well-balanced diets contain sufficient amounts of these nutrients. However, some food sources of both nutrients include, meat, fish poultry, shellfish, nuts, seeds and legumes. Risk of disease Cardiovascular health Cardiovascular disease (CVD) onset is multifactorial. However, there are some factors that predispose you to the onset, one of which is gender. Men are more likely to develop CVD and have higher cardiovascular mortality rates than women. This is thought to be due to the deposition of fat mass in a male body. As discussed above, men typically deposit fat in their trunk, this is considered less beneficial to health because if there is excess fat this spills out into visceral deposits, or in other words fat around the organs. This has been shown to affect the way that the organs' function. One study found that men with higher visceral fat deposits had higher blood pressure, and LDL cholesterol concentrations, both of which are a risk factors for CVD. Prostate health As we discussed above the prostate is a male-only organ that has roles in secreting seminal fluid. The health of the prostate rarely becomes a concern before 50 years old, which is when NHS screening begins. Screening is essential to maintain the health of your prostate because it’s natural for the prostate to enlarge with age. Most often this is non-harmful called benign prostatic hyperplasia. Often this is experienced alongside some common symptoms such as changes in urinary frequency and ease, as well as an urgent need to urinate and an inability to completely empty the bladder. It is estimated that 3.2 million men in the UK experience symptoms of benign prostatic hyperplasia. However, on the rare occasion this can be cancerous. Prostate cancer is thought to account for 24% of all new cancers in UK. 1 in 8 men will be diagnosed with prostate cancer in their lifetime, so, be sure to attend each of your prostate screenings with your healthcare practitioner. Agility Health Solutions product Prostate Support The Agility Health Solutions Prostate Dermal Patch has been formulated using modern research, hand-selecting natural extracts to create the best ingredients that modern science can offer. Each patch contains a blend of 4 ingredients including Cucumber, Ginger, Green Tea & Juniper Oil. We have formulated this Prostate patch to help keep your prostate and bladder healthy References https://us.humankinetics.com/blogs/excerpt/normal-ranges-of-body-weight-and-body-fat https://journals.physiology.org/doi/full/10.1152/japplphysiol.00892.2001 https://www.nature.com/articles/s41467-018-08000-4 https://www.livestrong.com/article/175858-the-average-lean-body-mass/ https://www.menshealth.com/health/a27242669/what-your-body-composition-metrics-say-about-your-health/ https://www.hindawi.com/journals/ije/2018/4847376/ https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men#:~:text=Testosterone%20is%20a%20sex%20hormone,red%20blood%20cells%20and%20sperm. https://www.ncbi.nlm.nih.gov/books/NBK279291/#:~:text=The%20prostate's%20most%20important%20function,then%20expelled%20outwards%20during%20ejaculation. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=Includes%20a%20variety%20of%20protein,and%20almonds)%20also%20contain%20zinc. https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/ https://bsd.biomedcentral.com/articles/10.1186/s13293-018-0189-3 https://www.nhs.uk/conditions/cardiovascular-disease/ https://www.bhf.org.uk/what-we-do/news-from-the-bhf/contact-the-press-office/facts-and-figures https://pubmed.ncbi.nlm.nih.gov/15673343/ https://pubmed.ncbi.nlm.nih.gov/17510504/ https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087#:~:text=Benign%20prostatic%20hyperplasia%20(BPH)%20%E2%80%94,urinary%20tract%20or%20kidney%20problems. https://www.theurologyfoundation.org/professionals/healthcare-resources-and-reports/urology-resources/facts-and-figures/prostate-related-statistics#:~:text=3.2%20million%20men%20in%20the,in%20every%2010%2C000%20UK%20men. https://prostatecanceruk.org/prostate-information/about-prostate-cancer#:~:text=Across%20the%20UK&text=More%20than%2047%2C500%20men%20are,prostate%20cancer%20in%20their%20lifetime.
The Health Benefits of Baobab
Baobab is a superfood that sprung on to the western market only a few years ago. Since its first appearance, it has gained a loyal fan group that champion the ingredient for supporting a healthy digestive system. Today’s article is a product feature for our bestselling Baobab Cleanse Tablets. Traditional Use Outside of Western culture, Baobab is highly valued as a commodity. It has been used for a multitude of purposes including medicine, animal feed, cosmetics, and insect repellent. Knowledge of the fruit is a family-secret that is passed through generations. The most common uses for baobab were nutrition and medicine. Leave and Bark are often used to treat a host of ailments in traditional cultures. Here are some common ailments that baobab has been used for, constipation, diarrhoea, dysentery, fever, intestinal inflammation, coughs, asthmas, blood pressure and many more. The plant itself is very hardy. It has a bulbous trunk which is capable of absorbing vast water stores which enables it to produce a nutrient-dense fruit in the dry arid season. Typically, it grows where very little else will, therefore, it is seen as a symbol of life and prosperity. Many trees are protected by tribes from their spiritual value. As such, it has earned the following names “magic tree”, “chemist tree "and “symbol of the earth”. Nutrition Baobab is considered to be a prebiotic, this is a source of fibre which feeds the growth of beneficial probiotics such as lactobacilli and bifidobacteria in the digestive tract. In 100grams of the dried pulp you will find between 45.8-53.9% dietary fibre, in the dried seed you will find 14.9% crude fibre and lastly dried baobab leaves contain 11% fibre. Not only is baobab considered a super-food due to its fibre content but also because it contains all 8 essential amino acids. Also, baobab is famed as being a natural source of vitamin C, providing anywhere between 54% and 100% of your recommended daily intake of Vitamin C. This is equivalent to x10 oranges in one serving of baobab fruit. Lastly, baobab is a sufficient source of the following minerals and trace elements, magnesium, zinc, iron, manganese and calcium. Agility Health Solutions Baobab Products After reading an encouraging article from Professor Tim Spector about the wonderous health benefits of baobab the minds of our formulators were set into motion. Tim Spector and colleagues lived with the Hadza tribe for 3 days. The purpose of the experiment was to measure the beneficial effects of their native diet to health. Their native diet is rich in natural ingredients rich in fibre, particularly Baobab. Measures of gut microbiome biodiversity were taken before and after the experiment. The results showed that after just 3 days on the hunter-gatherer diet there was a 20% increase in gut microbial biodiversity. Not to mention the introduction of some endemic African microbes such as phylum synergistetes. Unfortunately, after a few days back on a westernised diet without the addition of high fibre foods like baobab, these positive effects had subsided. Our Baobab tablets have been formulated to support a healthy gut through a combination of five herbal ingredients including, baobab, ginger, fennel, calcium and prune. These ingredients have been shown to contribute to the normal function of the intestinal tract, support digestion and regular bowel movements. If you would prefer not to take tablets, we also offer this formula in a patch form. Here are a couple of our reviews on this product from happy customers: Brilliant product- I swear by this product. I have seen amazing reduction to my IBS symptoms and I really feel it’s good for my digestive system STOMACH PROBLEM GONE THANK GOODNESS! I've been plagued with IBS, cramps and other tummy troubles for years - nothing seemed to help or get me back on my feet. I read an article about baobab and it's healing properties in respect to the stomach and digestion. I thought why not, give it ago. Within a few days digestion was back to normal and I've lost pounds around my waist. The bloating has subsided and I'm feeling so much better. Supporting Studies Below we discuss studies support some of these 5 powerful ingredients. Aloe vera is a championed ingredient for digestive distress. Multiple studies have looked at using aloe vera as a therapeutic assistant for irritable bowel syndrome (IBS). One study took 68 patients diagnosed with IBS. These were split into an aloe vera and placebo group. There was a larger response in the treatment group for ‘adequate relief’ while taking aloe vera. Not to mention a remarkable improvement in the severity of the symptoms felt by the test group. Additionally, another study demonstrated a positive trend when using aloe vera in diarrhoea predominant IBS patients. In addition, to the Tim Spector Study mentioned above, studies demonstrate baobab fibre can balance the intestinal flora. Lastly, is a review into Ginger. Ginger has long been promoted by old wives tales as a cure-all for stomach aches and nausea which has led to scientists investigating this further. One study looked at the effect of ginger on digestive enzymes. Digestive enzymes break down specific components in food to make digestion more efficient. In this study they found that ginger has been shown to increase gastrointestinal enzymes including trypsin, chymotrypsin, lipase and amylase. Ginger had the highest efficacy with 184% increase in enzyme activity when compared with other herbals (fenugreek, mustard, piperine and capsaicin) and placebo. To shop the Baobab Cleanse Tablets, click the link or image below: Shop Now References https://www.sciencedirect.com/science/article/pii/S0254629917310220#:~:text=in%20Table%203.-,All%20parts%20of%20the%20baobab%20were%20recorded%20as%20useful.,fodder%20only%20in%20Omusati%20region. https://www.researchgate.net/figure/Medicinal-Use-of-Baobab-Fruits-Seeds-and-Leaves-Documented-in-Literature_tbl2_51610244 https://www.atacora.com/baobab-blog/the-medicinal-value-of-baobab https://aduna.com/blogs/learn/the-baobab-tree#:~:text=The%20baobab%20is%20a%20prehistoric,where%20little%20else%20can%20thrive. https://www.sciencedirect.com/science/article/pii/S2666719320300431 https://www.sciencedirect.com/science/article/pii/S0254629917310220#bb0050 Nutritional Evaluation of Baobab Dried Fruit Pulp and its Potential Health Benefits Leatherhead Food Research for Africa (2009) Summary Report: Prepared by Available at http://www.phytotradeafrica.com https://theconversation.com/i-spent-three-days-as-a-hunter-gatherer-to-see-if-it-would-improve-my-gut-health-78773 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3996546/ https://pubmed.ncbi.nlm.nih.gov/26405698/ https://pubmed.ncbi.nlm.nih.gov/16749917/ https://pubs.acs.org/doi/pdf/10.1021/bk-2009-1021.ch004
Joint and Supplejoint
Creaky and Painful Joints? Improve Your Joint Health. Musculoskeletal problems are estimated to affect as many as 18.8 million people within the UK, with 10million of these suffering with arthritis. Are you the kind of person that clicks, cracks and aches with every movement? Well, this article may interest you. Common Joint Problems Many joint problems are overlooked or undiagnosed because people presume it is the normal progression of ageing. This is not the case. Here are some common diagnoses for joint pains: Gout Tendonitis Bursitis Osteoarthritis Common Symptoms of Joint Problems Common symptoms of joint problems are listed below. How many of these apply to you on a regular basis? Inflammation and swelling around the joint The joint is warm to touch Joint tenderness and pain Joint stiffness and reduced mobility Joint weakness and limping Clicking, grating, or crackling noises during movement Cause and Onset of Common Joint Problems The most common onset of some joint disorders is around 40 years of age. However, there are genetic factors that play a large part of why someone may experience symptoms earlier than this. Common causes of joint problems include: Genetics Gender- Joint problems are more common in women than in men. Diet Previous injuries Joint Structure and Components Every joint is a complex structure. In the human body we have multiple kinds of joint including, a ball and socket joint, a hinge joint, gliding joint, a pivot joint and a condyloid joint. All of which are made up of the same basic materials. Firstly, you have the articulating bones that feed into a joint. For example, around the knee joint this would be the femur, fibula, and tibia. Between the two joints you have a synovial cavity filled with fluid, this acts as a lubricant between the two moving bones. Also, within the joint is the bursa. This is a fluid filled sac that helps cushion any impact and friction within the joint. Lastly, are the tendons and ligaments that surround the joint. Think of these as scaffolding. Ligaments are elastic connective tissue that support the joint and connect bones together. Whereas tendons are a stronger and more rigid form of connective tissue that attach bone to muscle. It is important to understand the structure of the joint and how an ailment may cause the symptoms we see discussed above. Nutrition for Healthy Joints Omega 3 Omega 3 oils are known for their anti-inflammatory properties within the body, particularly EPA (Eicosapentatonic acid) and DHA (Docosahexaenoic acid). Many common joint problems are characterised by inflammation. This is shown in their clinical names ending in ‘-itis’. One 2018 study looked at the ratio of Omega 3 to 6 in patients with knee pain. They found that people with a higher ration of omega 6 to omega 3 had greater clinical pain measurements and functional limitations of the knee. The inverse was found with higher levels of omega 3 in the diet. These can be found in supplement form. Aim for those that just contain Omega 3 oils and not Omega 6 as these are typically associated with pro-inflammatory actions. You can source this readily from omega 3 fish oils or vegan algae oils. Also, these can be found in foods like salmon, sardines, walnuts and flaxseed. Vitamin C & Collagen Collagen is a structural element throughout our bodies, but particularly in connective tissue. As we age our ability to mend and produce collagen slows. The role of Vitamin C within connective tissue is to contribute to normal collagen formation for the normal function of cartilage. Vitamin C acts as a cofactor for collagen formation by activating lysl and proly hydroxylase enzymes. Without Vitamin C and these enzymes collagen synthesis would be halted. One study demonstrated an increased uptake of supplemental collagen by cartilage that had beneficial outcomes. The conclusion drawn from this study was ‘Collagen hydrolysate is of interest as a therapeutic agent of potential utility in the treatment of osteoarthritis.’ Vitamin C can be found in all fruits and vegetables in varied amounts. Copper Copper carries an approved claim for contributing to maintenance of normal connective tissues, particularly elastin and collagen. Copper can be taken in supplement form or found in organ meats, shellfish, leafy green vegetables, nuts and seeds. Turmeric Turmeric and its wonder compound Curcumin are extremely popular within the supplement market for its anti-inflammatory properties. In fact, one study comparing traditional pain medication and turmeric concluded that ‘scientific evidence that supports the efficacy of turmeric extract (about 1000 mg/day of curcumin) in the treatment of arthritis.’ Whereas a 2014 study noted that 1500mg of turmeric extract per day is as effective as ibuprofen fir the treatment of knee osteoarthritis when measuring for pain, stiffness, and function on the WOMAC index. Purine in Food Purines can be found naturally with the body and in foods. However, when we eat purines through our food these are broken down into uric acid. In people who experience gout, uric acid builds up causing sore and inflamed joints. Today, the best advice for people with gout is to minimise high purine foods such as shellfish, organ meats, alcohol, and refined sugars found in confectionary and sugar sweetened beverages. Instead try focusing on dairy, whole grains, beans, legumes, fruit, vegetables and eggs. Glucosamine & Chondroitin These two ingredients have been successfully used in joint products for many years. According to research, Chondroitin is a great alternative to some medications because its well tolerated with little side effects when compared with traditional medication. In addition, it has been shown to reduce the decline in joint space of osteoarthritis patients by 0.07mm/year as well as reducing pain and increasing mobility. Lastly, a 2012 study on Glucosamine found that glucosamine significantly improved arthritic symptoms after 12 weeks of therapy and remained effective 8 weeks after treatment was discontinued. References https://www.versusarthritis.org/about-arthritis/data-and-statistics/state-of-musculoskeletal-health-2019/#:~:text=Musculoskeletal%20(MSK)%20conditions%20such%20as,health%20overall%20across%20all%20ages. https://www.nhs.uk/conditions/arthritis/ https://www.medicinenet.com/joint_pain/symptoms.htm https://www.stanfordchildrens.org/en/topic/default?id=anatomy-of-a-joint-85-P00044 https://pubmed.ncbi.nlm.nih.gov/28542024/ https://pubmed.ncbi.nlm.nih.gov/18505499/#:~:text=Vitamin%20C%20(VitC)%20plays%20a,key%20enzymes%20in%20collagen%20biosynthesis. https://efsa.onlinelibrary.wiley.com/doi/pdf/10.2903/j.efsa.2009.1211 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/ https://pubmed.ncbi.nlm.nih.gov/24672232/ https://www.arthritis-health.com/types/gout/what-are-purines https://www.ouh.nhs.uk/patient-guide/leaflets/files/44690Pgout.pdf https://www.sciencedirect.com/science/article/pii/S1063458498800113 https://www.tandfonline.com/doi/abs/10.1185/03007990802434932 https://link.springer.com/article/10.2165/00002512-200320140-00004
The Vegetarian Diet
The origins of a Vegetarian Diet and why it may benefit you. A plant-based diet is booming in popularity for many reasons. According to population data, full time vegetarians account for 2-3% of the UK population with many more living semi-vegetarian lifestyles. If you are considering reducing animal-based food sources in your diet or simply want to know more about the vegetarian diet, then article is for you. History of the Vegetarian Diet Some studies suggest that despite popular belief, our caveman ancestors were actually vegetarians rather than meat eaters. The indications for this are blunt molar teeth for crushing nuts and seeds, rather than sharp teeth for tearing meat. Additionally, humans have evolved to see in colour unlike omnivore animals. Scientists have discovered that we may have this ability because we use colour as an indicator of danger in some plants and berries. Pythagoras is thought to be the modern Father of Vegetarianism as he celebrated the health benefits of a meat-free diet as well as highlighting animal welfare. Despite this, history states that Egyptian civilisations used to abstain from wearing animal-derived products and eating ‘flesh’. This was believed to have karmic effects on reincarnation. Reasons to go Vegetarian, according to Vegetarians. According to Statista data from 2021 here are reasons why people become vegetarian: 55% animal welfare concerns 45% 'It’s better for my health.’ 38% Environmental Concerns. 33% ‘I don’t like meat.’ 24% The food tastes better 2% It is Fashionable. Here are some statistics relating to Vegetarianism: Becoming a Vegetarian saves around 24-110 animals per person, per year. 21% of Britain are ‘flexitarians’. According to 2021 data by Finder, the average vegetarian diet costs £1545 per person per year, whereas the average meat eaters diet costs £2,002 per person, per year. According to the vegetarian society, eating a vegetarian diet contributes to x2.5 less carbon emissions than a meat-based diet. By eating vegetarian food for a year you could save the same amount of emissions as taking a small family car off the road for 6 months. A chicken breast takes over 542 litres of water to produce, that could fill up your bathtub x6.5. What Vegetarians do and don’t eat? There are different types of vegetarians including lacto-ovo-vegetarian, pescatarian and flexitarian. However, in general here are the foods that vegetarians do not eat: Meat Fish and seafood Products containing animal derived products such as gelatine. What vegetarians eat: Eggs Dairy, such as milk, butter and cheese. Honey Cereals & Wholegrains Nuts & Seeds Beans and Legumes Fruit and Vegetables Imitation meat products, such as Quorn. Common deficiencies in Vegetarian Diets Below are some common deficiencies that vegetarians experience if they do not eat a balanced diet: Protein This is a common misconception that vegetarian diets are lacking in protein. It is true that the majority of vegetarian protein sources are less protein dense than animal-based protein sources. For example, on average tofu contains around 8grams of protein per 100grams, kidney beans contain 24grams/100grams, whereas chicken contains 27grams and beef contains 26grams. That being said, a vegetarian diet can supply more than enough protein in a daily diet. As a guide each plate should contain about ¼ protein. Vegetarian sources of protein include: Nuts and nut butters Seeds and seed butters Legumes and Beans Eggs Imitation meats such as Quorn Dairy The average person needs around 0.7grams of protein per kg of body weight. (Be mindful that this increases during illness, pregnancy, lactation or if activity increases). For example, a 70Kg person would need just 49 grams of protein per day (70 x 0.7 = 49grams). Zinc Zinc is an essential nutrient used in DNA synthesis, cognitive function, fertility, bone health, macronutrient metabolism and production of hair, skin and nails. The most dense sources of zinc are meat and shellfish however, there are some vegetarian sources too. These are discussed below: Legumes Beans Nuts Seeds Cheese Milk Oats Iron To be frank, it’s not only plant-based eaters that lack iron in their diet it’s meat eaters too. Iron deficiency and or anaemia is very common. The World Health Organisation (WHO) indicates that up to 25% of the worlds population is deficient in iron. Iron can be found in animal and plant-based sources but Iron is not very bioavailable from any source, particularly in plant-based sources whereby between 5-12% of iron in food is absorbed. This is greatly affected by what it is absorbed alongside. For example, Vitamin C boosts iron absorption whereas tannins, calcium, and phytates inhibit iron absorption. Here are some great sources of vegetarian iron: Green Leafy Vegetables – spinach and kale Dried Fruits Cereals that are fortified with Iron Eggs Beans and Legumes Vitamin D The most common sources of Vitamin D aside from the sun include oily fish and red meat. However, there are some options for Vegetarian-friendly Vitamin D, including: Egg yolks Some mushrooms Fortified foods such as spreads and breakfast cereals Algae supplements Vitamin B12 Lastly, this is the main concern with any plant-based diet as there are there is very little Vitamin B12 found in a vegetarian diet. Here are a few options that you may like to try. Including, dairy and eggs or, you could try supplementation or product fortification, such as, nutritional yeast. Health Benefits of the vegetarian diet Here are some brief information bites about what a vegetarian diet can do for you: Research shows that plant-based diets are a low-risk health intervention. That has evidence to show that it may lower body mass index, blood pressure, HbA1C (measure of blood glucose management in the body) and cholesterol levels. Plant based diets have reduced the number of medications needed to treat chronic diseases and lower ischemic heart disease mortality rates. In general plant-based eaters are able to maintain a healthier BMI compared to those with greater animal products within their diet. Vegans on average had the lowest BMIs, followed by vegetarians, both of which were in a health range. A 2010 literature review found that plant-based diets were associated with a reduced risk of cardiovascular disease and mortality compared with non-plant-based diets. Reports show that most centenarian diets consist of beans, nuts and seeds, whole grains, and fresh non-GMO fruits and vegetables. A UK study in 50,000 people were analysed for their risk of risk of stroke and other health problems over two decades. They found that rates of heart disease were 22% lower in vegetarians. Resources for a vegetarian diet If you would like to find out more about becoming vegetarian here are some organisations you could check out: Vegetarian Society Choose Veg Food for Life Global The Vegetarian Resource Group NHS Eat Right, Academy of Nutrition and Dietetics Check out our Vegan sister brand - We are Nutrified.co.uk References https://vegsoc.org/info-hub/facts-and-figures/ https://blogs.scientificamerican.com/guest-blog/human-ancestors-were-nearly-all-vegetarians/ https://www.medicalnewstoday.com/articles/320047 https://www.npr.org/sections/thesalt/2017/03/08/519048010/some-neanderthals-were-vegetarian-and-they-likely-kissed-our-human-ancestors?t=1617183074078 https://evolution-outreach.biomedcentral.com/articles/10.1007/s12052-008-0088-x https://vegsoc.org/about-us/world-history-of-vegetarianism/ https://www.statista.com/statistics/1062072/reasons-for-becoming-vegetarian-or-vegan-in-great-britain/ https://animalcharityevaluators.org/blog/how-many-animals-does-a-vegetarian-save-in-the-uk/ https://www.theguardian.com/business/2018/nov/01/third-of-britons-have-stopped-or-reduced-meat-eating-vegan-vegetarian-report https://www.finder.com/uk/uk-diet-trends https://link.springer.com/article/10.1007/s10584-014-1169-1 The United Nations Population Database http://www.un.org/en/development/desa/population/publications/ https://fdc.nal.usda.gov/ https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/ https://www.nutrition.org.uk/attachments/article/546/Iron%20deficiency%20anaemia%20and%20school%20children%20(2).pdf https://academic.oup.com/ajcn/article/91/5/1461S/4597424#:~:text=The%20iron%20bioavailability%20factors%20for,low%2Dbioavailability%20elemental%20iron%20powders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/#:~:text=Research%20shows%20that%20plant%2Dbased,ischemic%20heart%20disease%20mortality%20rates. https://www.sciencedirect.com/science/article/abs/pii/S0002822311002756 Report of the Dietary Guidelines Advisory Committee on the dietary guidelines for Americans, 2010: to the Secretary of Agriculture and the Secretary of Health and Human Services. Washington, DC: Agriculture Research Service, US Department of Agriculture, US Department of Health and Human Services; 2010. May https://www.healthline.com/nutrition/vegan-diet-studies
Hay fever & Seasonal Allergies
Whether it is burning, itchy eyes or a persistent runny nose, if you have hay fever it can be difficult to enjoy the spring and summer months. Hay fever is a type of allergic rhinitis. It’s so common that the NHS estimate it affects around 1 in every 5 people in the UK. What is Hayfever? This is a seasonal allergy to pollen found in the air. According to the met office, the span of months that hay fever may be in affect is between March and September depending on the type of pollen. Tree pollen is in affect from late March to mid-May, grass pollen from mid-May until July and weed pollen from the end of June to September. Hay fever occurs when the body perceives pollen as a threat to the body which causes an allergic reaction. This is characterised by a spike in the inflammatory antibody called immunoglobulin E (IgE). The IgE coats the surface of specialised white blood cells called basophils and mast cells. An allergic reaction will not occur upon first exposure but may occur the more times that they are exposed to the allergen. Upon next exposure the white blood cells will produce an inflammatory histamine which stimulates typical hay fever symptoms. Symptoms of Hay fever Classic symptoms of hay fever include: Dry and irritating cough Sneezing Runny or blocked nose Itchy throat Itchy nose Itchy ears Itchy eyes Headache & Tension around the forehead and the temples Earache Loss of Smell Feeling Tired and Lethargy Minimising Symptoms There are 2 approaches to minimising symptoms – Lifestyle and Medication. Lifestyle Try to keep windows and doors closed as much as possible when you are indoors. This may stop pollen from wafting into your home. Regularly clean floors soft furnishings that may come into contact with pollen. Try wearing sunglasses while outdoors. Try to minimise eye rubbing as this can irritate your eyes even more. Dry your clothes indoors to prevent any pollen being carried in on your clothes. Medication and Supplements Speak to a healthcare professional or pharmacist about the best medication for you. Look into purchasing local honey. Try a Quercetin based supplement. Look for an antihistamine as this can reduce the action of histamine, and therefore, reduce symptoms. Try to buy a non-drowsy formulation. You may like to purchase a decongestant to manage the symptoms of hay fever. If you would like support with seasonal allergies, take a hop over to our sister site : Vytaliving Online Doctor and Pharmacy, allergies and hayfever category References https://www.metoffice.gov.uk/weather/warnings-and-advice/seasonal-advice/health-wellbeing/pollen/when-is-hayfever-season https://www.allergyuk.org/information-and-advice/conditions-and-symptoms/11-hay-fever-allergic-rhinitis https://acaai.org/allergies/types/hay-fever-rhinitis https://coach.nine.com.au/latest/what-happens-to-your-body-when-you-suffer-from-hayfever/ad0690eb-c6b0-4a48-978e-69fa2e89df08#:~:text=The%20allergen%20triggers%20the%20antibody,and%20throat%2C%22%20she%20says. https://pubmed.ncbi.nlm.nih.gov/21302007/
It’s a no-brainer - don’t forget to prioritise cognitive health!
According to the NHS and Healthline there are a number of neurological and brain-related illnesses that can occur in a person’s lifetime. The most common of these include mild cognitive impairment (MCI), Parkinson's disease, all forms of Dementia and Alzheimer's disease. In the UK, we currently have around 850,000 people with dementia in the UK. This is projected to rise to 1.6 million by 2040. Common symptoms of these diseases include: Memory Loss Agitation Forgetfulness in the long and short-term memory Loss of inhibition Mood changes Anxiety Apathy Loss of fine motor skills Loss of speech Causes and Development of the Disease Causes of brain diseases are widely misunderstood, however, there are arguments to say that genetics have a large part to play, alongside, poor diet, excessive alcohol or narcotic usage, brain injuries, infection, a sedentary lifestyle, reduced blood flow, physiological changes in brain structure, hypertension and many more. Rarely is the onset of a brain disorder sudden, instead it is likely to be caused by several factors and develop slowly over time. Experts have agreed that the following factors do have a positive influence on reducing risk: eating a healthy, balanced diet maintaining a healthy weight exercising regularly keeping alcohol within recommended limits stopping smoking keeping your blood pressure at a healthy level Statistics about Brain Diseases Alzheimer's is the most common form of dementia, accounting for 50-75% of diagnoses. One study of a small test population found that the prevalence of mild cognitive impairment (MCI) increased with age: 7.6% for 55–59 years; 9.5% for 60–69 years; 14.6% for 70–79 years; and 23.6% for 80 years and older. Women have a higher prevalence of MCI than men. According to the NHS, 1 in 14 people over 65 years, and 1 in 6 people over 80 years have dementia. According to the Alzheimer’s association, ~15-20% of people aged 65 or older have MCI. 52% of the general public know someone who has been diagnosed with a form of dementia. Nutrition for Brain Health As we mentioned above, experts have revealed that a healthy and a balanced diet plays a large part in preventing the onset of disease and maintaining the health of the brain. Here are some key nutrients and herbal ingredients that science has shown are related to cognitive health. Iodine For a long time, the effects of severe iodine deficiency in regions have been studied such as the Northern Indian Subcontinent, mountain ranges of China, the Andean region in South America and, Africa. However, more recently we have discovered the powerful benefits that Iodine has to normal cognitive function. Within the body Iodine is needed for normal thyroid function and thyroid hormone production. Studies show that very high and low thyroid gland function in middle-aged and elderly adults are both associated with decreased cognitive functioning, especially memory, visuospatial organisation, attention, and reaction time. Iodine is commonly found in fish, seaweed, non-organic milk and iodised salt. Also, it can be found in supplement form, either through synthetic iodine tablets or sea kelp tablets. Please be mindful that the iodine content of sea kelp can vary, yet synthetic iodine supplements deliver a consistent dosage of iodine to meet requirements. Zinc Zinc carries an approved health claim for normal cognitive function and mental performance, helping to support the brain and nerve functions which determine aspects like concentration, learning, memory, reasoning, and resistance to stress. One study concluded that, both increased and decreased zinc concentrations in the brain have been linked to Alzheimer’s disease. A study of 387 healthy adults aged 55-87 years took either 15 or 30 mg Zinc/day for 3 months. After this, their visual memory, working memory, attention and reaction time were measured. After 3 months, there was significant benefit to spatial working memory at both dosages. Zinc can be found in shellfish, meat, wholegrains, beans, legumes and dairy. Alternatively, you might like to opt for a zinc supplement. Typically, these provide around 15mg of elemental zinc, or 150% of your daily requirement. Iron Iron is best known for its role in red blood cells, but did you know that it contributes to normal cognitive function? Reports from the European food safety authority state that iron deficiency can cause reduced cognitive performance and deficits in attention, perceptual motor speed, memory and verbal fluency. One study looked at, iron deficiency and cognitive function finding a positive correlation between iron sufficient haemoglobin levels and mini-mental state examinations (MMSE). Iron has poor absorption in the diet, and many people miss out on potent sources of this nutrient. Food sources include, green leafy vegetables, meat, dark chocolate, beans, legumes, fried fruits and breakfast cereals. Alternatively, you may like to try iron supplement in the form of an iron liquid, tablet or capsule, most strengths provide 14mg of 100% of your daily requirement. Ginkgo and Ginseng This is a common pairing that you will see in the supplement world. These two Chinese herbs make a synergistic pair for brain health. Claims state that they promote cognitive function, brain performance, and concentration. Not to mention contributing to improved circulation to the brain which is associated with better reactivity and concentration. One study gave participants a supplement containing ginkgo (360mg) and/or Ginseng (400mg), or a placebo. Each participant underwent all treatment categories. To test cognition, they were given a cognitive drug research computerised assessment battery and 2 arithmetic tests. Studies showed that ginseng improved the speed of performing memory tasks and the accuracy of attentional tasks. Whereas Ginkgo and a combination of Ginkgo/Ginseng helped to improve arithmetic task results. Lifestyle Boosts for Brain Health If you are a smoker, try your best to cut down or stop. Here is a link for support - LINK Try to minimise how much sitting you do in a day. Get up and move about as often as you can. Try to implement a regular exercise routine to reduce sedentary time. If you enjoy alcohol, try to be mindful of the units that you are consuming. Have regular check-ups with your GP to ensure your blood pressure remains within a normal range. If you are concerned about any changes in your cognitive health please reach out you your healthcare practitioner for tests. Resources: If this is something that has affected your family or is a concern to you here are several resources, you might like to use: Alzheimer’s Society - https://www.alzheimers.org.uk/ Alzheimer's Research- https://www.alzheimersresearchuk.org/ org - https://www.alz.org/uk/dementia-alzheimers-uk.asp Dementia UK- https://www.dementiauk.org/ The Lewy Body Society- https://www.lewybody.org/ Age UK- https://www.ageuk.org.uk/ The research institute for the care of older people- https://www.rice.org.uk/living+with+dementia References https://www.healthline.com/health/brain-disorders#diagnosis https://www.healthline.com/health/brain-disorders#risk-factors https://www.nhs.uk/conditions/dementia/causes/ https://www.nhs.uk/conditions/dementia/dementia-prevention/ https://www.alzheimers.org.uk/about-us/news-and-media/facts-media https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-020-01948-3#:~:text=The%20prevalence%20of%20MCI%20increased%20with%20age%3A%207.6%25%20for%2055,higher%20MCI%20prevalence%20than%20others. https://www.alz.org/alzheimers-dementia/what-is-dementia/related_conditions/mild-cognitive-impairment https://www.dementiastatistics.org/statistics-about-dementia/ https://www.ncbi.nlm.nih.gov/books/NBK285556/ https://www.hindawi.com/journals/ijad/2011/971021/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3896632/ https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-zinc-supplementation-on-cognitive-function-in-healthy-middleaged-and-older-adults-the-zenith-study/E8987CD27CF870071B0984B312C53985 Malestrom, 2002. Encyclopaedia of the human brain. Academic Press, New York. https://pubmed.ncbi.nlm.nih.gov/19621072/ http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&dopt=Abstract&list_uids=19621072 https://www.sciencedirect.com/science/article/abs/pii/S0031938402006650
Feeling stressed - you're not alone
Overwhelmed, burned out, at breaking point? These are all common phrases we use when we are feeling stressed. The month of April is stress awareness month and has been since 1992. This month aims to raise self-awareness of stress and the impact this can have on health. Not to mention, ways to help reduce stress in your everyday life. If you feel the weight of the world on your shoulders then this article is for you... What is stress? Stress is the body’s biological response to threat. You may have heard of our ‘fight or flight’ response, this is a caveman response that has adapted as society has. Previously this response would have been stimulated by a predator, whereas now, its stimulated by work or lifestyle events. The physiological elements of stress begin in the brain, specially the at the hypothalamic pituitary adrenal axis (HPA). A neurotransmitter is released from the HPA to the pituitary gland, then finally, from the pituitary gland to the adrenal cortex above our kidneys. The adrenal cortex releases cortisol. This happens at the point of stress and for a few hours afterwards, this can make us feel ‘on edge’. Stressors can be experienced every day or chronically. An example of an everyday stressor would be missing the bus, a big meeting at work or an unexpected bill in the post. Whereas, a chronic stressor would be moving house, going through a divorce or a bereavement. Symptoms of stress.. According to the NHS here are some symptoms of stress. Feeling chronically overwhelmed You may have difficulty concentrating. You may find that your thoughts race through your mind. Irritability You may feel chronically worried or anxious. A lack of self-confidence. Feeling worn out and tired. Struggling to sleep. Avoidance behaviour. Changes in eating behaviour. Statistics around stress in the UK According to the mental health foundation 74% of UK adults have reported feeling stressed, overwhelmed or unable to cope at some point over the last year. As a result of feeling emotional, stressed and overwhelmed 46% of people surveyed agreed that they ate too much unhealthy food following a stressful time. It’s common to experience stress alongside some other diagnoses including anxiety and depression. In a 2018 survey, 51% of adults who felt stressed reported feeling depressed, 61% reported feeling anxious and 37% experienced loneliness. Most frightening is that, 32% of adults reported experiencing suicidal thoughts as a direct result of stress. Of course, many of us feel stressed day-to-day but there is a wide scale of minimal everyday stress and life changing stress that someone may experience. If you are experiencing harmful thoughts due to the stress that you are under, we recommend consulting with your GP or healthcare practitioner. Stress and our Health Mental Wellbeing The most common effect that stress has is to our mental wellbeing as discussed above. One 2016 study on people aged between 16-25 years found that a commonly reported feature of those diagnosed with mental health problems, was an increase in cortisol in blood, saliva and urine samples. Other physiological changes are reported in people diagnosed with depression, namely the natural rhythms of cortisol in the blood. In people without depression, cortisol is at its highest concentration in the morning and slowly decreases throughout the day. Whereas a 2013 study found that people with a depression diagnosis have their cortisol peak much earlier in the morning and this does not begin to decrease until the afternoon or evening. Diabetes The fight or flight mechanism activates the body ready for attack. This changes several mechanisms within the body, in this case, it is important to look at how it effects glucose storage and blood glucose. In readiness for a stressor our body releases glucose from storage, into the blood for the muscles and organs to use. In our ancestral time this would have been to flee from a threat. If a person is experiencing chronic stress, then this mechanism will be active over extended periods of time. Your body will perceive this as having excessively high blood glucose and try to reduce this using insulin. Having chronically high blood glucose can reduce insulin sensitivity which dysregulates the body’s ability to know when to release insulin and manage glucose. This has been shown to increase the risk of type 2 diabetes. Reduced Immunity As a result of the flight or fight mechanism described above some mechanisms are promoted, such as blood flow and energy delivery to muscles, whereas some mechanisms are shunted such as the digestive and immune system. As a very unscientific and anecdotal measure how often do you get sick ‘at the worst times. These worst times are often periods of stress, in order to prioritise the stressor our body reduces immune protection. In small concentrations cortisol can act as an anti-inflammatory, however when circulatory cortisol is chronically high it can lead to the immune system becoming resistant to stress hormones an instead increasing production of inflammatory cytokines which can cause strain to the immune response. What can you do to minimise stress? Here are some easy tips to minimise stress, you don’t need to do them all at once, but you may like to experiment: Take 5 minutes somewhere in your day that is just for you. Analyse your life, what causes stress and what can you do to minimise these or remove them entirely from your life. Try deep breathing exercises or meditation Try to minimise caffeine as this can increase feelings of anxiety and or stress. Prioritise self-care and choosing activities that make you feel good. Indulge in a hobby that you love. Try light exercise such as walking, jogging, swimming, yoga or cycling. Reach out to a friend or family member for support. Look into relaxing herbal supplements such a chamomile, green tea, 5-HTP, Valerian and Lemon Balm. Seek support from a mental wellbeing specialist or your GP. Resources for you NHS Every Mind Matters – LINK Mind Helplines- LINK Anxiety UK-LINK Healthy and Safety Executive for support in the work place- LINK Stress Busting- LINK Stress Management Society- LINK References https://www.stress.org.uk/national-stress-awareness-month-2019/ https://www.mentalhealth.org.uk/news/stressed-nation-74-uk-overwhelmed-or-unable-cope-some-point-past-year https://www.integrativepro.com/articles/the-hpa-axis https://www.mentalhealth.org.uk/statistics/mental-health-statistics-stress https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756272/ https://www.sciencedirect.com/science/article/abs/pii/S0306453012003356?via%3Dihub https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4465119/#:~:text=Cortisol%20is%20ordinarily%20anti%2Dinflammatory,the%20immune%20response%20%5B18%5D.
Problematic Skin – feeling the itch?
Do you suffer from dry, itchy and flaky skin? There are numerous skin disorders that can lead to problematic symptoms that affect us in our day-to-day life. From scaly and flaky skin, to redness and soreness. Not to mention, the dreaded white flakes on your shoulder. However, did you know that holistic care of many of these conditions can be supported with lifestyle and nutrition?
What is Vitamin B12?
Whether you are vegan, vegetarian or a meat-eater, this double noble prize-winning vitamin plays an essential role in human health. With responsibilities including, nervous system function, energy metabolism, immune system function and cell division vitamin B12 really earns its reputation as a wonder vitamin.
What is SAD?
Feeling SAD this winter? Feeling blue this winter? You’re not alone, 3% of the UK population report feeling low during the winter months. Today’s blog in the mood series is focusing on SAD – seasonal affective disorder.
Nutrition and Mood
‘You are what you eat’ is a common phrase that is thrown about when talking about nutrition. It’s not strictly true but it can be used to describe the relationship between balanced nutrition and health. This relationship isn't exclusive to physical health, but mental wellbeing as well. Today’s blog, in this week’s mood series, looks at nutrition and mood.
