News
Stress, Mood and a Healthy Lifestyle
Yesterday, we touched on how our mood is determined by looking at what complicated mechanisms make us feel happy or sad. So far, we have covered the biological factors that determine mood, today, we will look at environmental factors that can determine mood.
Read moreNews
Mood Regulation & Common Mood Disorders
January 18th is known as Blue Monday. According to scientists, this day has been deemed the most statistically saddening day in the year. They believe it may be a combination of poor weather, dark days, lack of money or the dwindling spirit of expectation from starting a new year. So, what do we do to support our wellbeing on the saddest day of the year?
Antigens & Antibodies- The Immune System
The year 2020 was really one for the history books. It was an unprecedented year for human health due to the spread of the COVID-19 virus. As science progresses each day, we are making huge advancements in discovery and understanding. However, that’s not always well translated to the general public. We are bombarded with words like zoonotic, antigen, SARS-CoV-2 and antibodies in our daily media, but what are they and what do they mean for us?COVID-19 a brief history Coronavirus is zoonotic disease; this means that the disease has been transmitted from an animal source to a human. The original animal species to transmit the disease is unknown. The genetic sequence of the virus has ecological origin in bat populations. However, because contact between bats and humans is minimal, it’s likely that the virus had transmitted to another animal before infecting humans. It’s believed that the first human case of COVID-19 was reported in Wuhan City, China in December 2019. The full genetic sequence for SARS-CoV-2 was shared with the world on the 11th-12th January. The first cases of novel coronavirus in the UK were confirmed on 31st January 2020 in two members of the same family. By the end of March, we had 19,784 confirmed cases within the UK. On the 7th February 2020 Public Health England (PHE) released a laboratory tested diagnostic test. Following this, the UK government announced a nationwide lockdown on 23rd March. Since, we have seen a series of local and national lockdowns to manage the spread of the disease. Remarkably, in less than a year the UK had created, released and begun rolling out the initial vaccination programme. In a landmark piece of scientific history, on the 8th December 2020, the first COVID vaccine was administered to 90-year-old Margaret Keenan. Symptoms of COVID-19 Although you are likely very aware of common symptoms of COVID here is a quick synopsis: A high temperature A dry and continuous cough Loss or change in taste and smell You do not have to have all these symptoms to have coronavirus, some people carry just 1, or none at all, this is called asymptomatic. How does the immune system work? The immune system is a complex network of organs and cells working together to defend your body from invading pathogens. Pathogens can include viruses, microorganisms and bacteria. The main body of cells that govern the immune system are the white blood cells. The immune system branches into the innate and adaptive immune system. The innate system is made up of our first line of defence and non-specific cells. The first line of defence includes our skin, eyelashes, sweat, gastric acid and mucous. Whereas, the nonspecific cells includes macrophages, phagocytes, neutrophils, basophils, eosinophils and mast cells. This branch of the immune response is activated between 0-96hours of infection. Following this 96 hour window, the secondary branch of the immune system kicks in, this is called the adaptive or specific immune response. This is made up of T and B cells. B cells produce y-shaped proteins called antibodies which are specific to the antigens found on the surface of the invading pathogen. These antibodies get released from B-cells and lock onto the antigens of the invading cell. In this case, the virus. Consider the antibodies the key, and the antigens the lock. Whereas, there are a few types of T-cells, cytotoxic, helper and killer T-cells. The helper cells stimulate the B-cells to produce antibodies in order to tag the invading pathogen. Also, it stimulates killer cell production. These cells, as the name suggests, kill/destroys the invading pathogen by recognising foreign antigen. Whereas cytotoxic T cells destroy the tagged infected cells by trapping them in granule sacs with digestive enzymes. This slowly destroys the infected cells before they spread. Lastly, you have memory cells, these are essential for adaptive immune response. These are how our immune system learns to quickly recognise and act against invading pathogens upon secondary infection. These are often made of Helper and Cytotoxic T cells that convert to memory cells.Antigen and Antibody what’s the difference? Yes, the names are very similar and can get very confusing but let’s break them down for our understanding. Which came first the chicken or the egg? In this case, which came first the antigen or the antibody, the answer is the antigen. Image Source: https://www.cancer.ca/en/cancer-information/cancer-101/what-is-cancer/the-immune-system/?region=on Antigens Antigens are presented on the cell surface of the invading pathogen. They are mainly made up of protein but can be made from lipids, carbohydrates and nucleic acids too. They stimulate the human immune response. Antibody Antibodies are also known as Immunoglobulins. Antibodies are stimulated by the presence of the antigen of the invading cell. These antibodies are produced by the human’s own B-cells. Antibodies are made of protein, there are 5 basic types of Immunoglobulins (Ig) IgM, IgG, IgE, IgD and IgA. Each binding site (paratope) is specific to the binding site of the antigen (epitope). The role of the antibody is to render the pathogen immobile and unable to infect further. Or, the antibody may signal a complement reaction using over 30 proteins to burst or scavenge and ingest the pathogen. The COVID testing kit. In more recent times, we have used our understanding of antibodies and antigens to create COVID testing kits which is believed to help us manage the movement of the disease much better. The SARS-Cov-2 virus carries specific antigens on its cellular surface. When infected the body produces specific antibodies to this strain of the virus. Hence, antibody and antigen diagnostic tests. Antigen Test The antigen test reveals if a person has a current infection of the COVID-19 virus. Once the infection has gone, the antigen too will disappear. Be mindful that a negative test result may occur if the test is taken too early. Glossary Zoonotic- a disease that can be transmitted from animals to people or, more specifically, a disease that normally exists in animals but that can infect humans. SARS-CoV-2- SARS stands for Severe Acute Respiratory Syndrome. COVID-19 was renamed as SARS-CoV-2. Vaccine- A vaccine is a substance that helps protect against certain diseases. Vaccines contain a dead or weakened version of a microbe. It helps your immune system recognize and destroy the living microbe during a future infection. Asymptomatic - Asymptomatic means there are no symptoms. You are considered asymptomatic if you: Have recovered from an illness or condition and no longer have symptoms. Have an illness or condition but do not have symptoms of it. Pathogens- any small organism, such as a virus or a bacterium that can cause disease Antigen- Antigen, substance that is capable of stimulating an immune response, specifically activating lymphocytes, which are the body’s infection-fighting white blood cells. Antibody- Antibody, also called immunoglobulin, a protective protein produced by the immune system in response to the presence of a foreign substance, called an antigen. Innate Immune Response- Innate immunity refers to nonspecific defense mechanisms that come into play immediately or within hours of an antigen's appearance in the body. Adaptive Immune Response- Adaptive immunity refers to antigen-specific immune response. Immunoglobulins- Immunoglobulin: A protein produced by plasma cells and lymphocytes and characteristic of these types of cells. Immunoglobulins play an essential role in the body's immune system. Complement- Complement, in immunology, a complex system of more than 30 proteins that act in concert to help eliminate infectious microorganisms. References https://www.who.int/docs/default-source/coronaviruse/situation-reports/20200423-sitrep-94-covid-19.pdf?sfvrsn=b8304bf0_2#:~:text=Retrospective%20investigations%20by%20Chinese%20authorities,%2C%20some%20did%20not. https://www.pharmaceutical-technology.com/features/coronavirus-affected-uk-ncov-measures-impact/ https://www.england.nhs.uk/2020/12/landmark-moment-as-first-nhs-patient-receives-covid-19-vaccination/ https://www.nhs.uk/conditions/coronavirus-covid-19/symptoms/ https://www.healio.com/hematology-oncology/learn-immuno-oncology/the-immune-system/the-innate-vs-adaptive-immune-response https://www.cancercenter.com/community/blog/2017/05/whats-the-difference-b-cells-and-t-cells https://www.thoughtco.com/t-cells-meaning-373354#:~:text=T%20cell%20lymphocytes%20are%20necessary,participate%20in%20the%20immune%20response. https://microbiologyinfo.com/differences-between-antigen-and-antibody/#:~:text=Antibodies%2C%20also%20called%20immunoglobulins%2C%20Y,that%20cause%20infection%20and%20disease. https://www.britannica.com/science/antibody https://www.britannica.com/science/complement-immune-system-component https://www.britannica.com/science/antigen https://www.technologynetworks.com/immunology/articles/antigen-vs-antibody-what-are-the-differences-293550 https://www.medicinenet.com/zoonotic/definition.htm https://www.webmd.com/cold-and-flu/qa/what-is-the-definition-of-vaccine https://medlineplus.gov/ency/article/002217.htm#:~:text=Asymptomatic%20means%20there%20are%20no,not%20have%20symptoms%20of%20it https://dictionary.cambridge.org/dictionary/english/pathogen http://www.biology.arizona.edu/immunology/tutorials/immunology/page3.html#:~:text=Innate%20immunity%20refers%20to%20nonspecific,antigen's%20appearance%20in%20the%20body.&text=The%20innate%20immune%20response%20is,to%20antigen%2Dspecific%20immune%20response. https://www.medicinenet.com/immunoglobulin/definition.htm
Iron in the diet
Iron deficiency or anaemia is one of the most common nutritional deficiencies. The world health organisation (WHO) stated that 25% of the world’s population is anaemic. According to a recent UK dietary survey, 5% of girls aged 11-18 years old are suffering from iron deficiency anaemia. Even more frightening is that 20% of European pregnant women are considered anaemic. Iron is an essential nutrient that isn’t just known for its deficiency state but also the benefits that it brings to the body in its sufficient state. Iron is responsible for cognitive function, energy metabolism, oxygen transport and immune function support. What is Iron? Iron is an essential nutrient, this means we are unable to make it in our body. It can be found in 3 forms within the body, ferric (Fe +3), ferrous (Fe+2) and ferritin which is the storage form of Iron. There is a common anecdote that we have enough iron in our body to make a nail The truth of the matter is that we have approximately 3-4 grams dependent on age and gender. It’s believed that around 60% of the body’s iron is used in red blood cells, whereas 25% is found in storage. Iron Deficiency As mentioned above, the dietary iron deficiency state is called anaemia. The symptoms of these include: ● Shortness of breath ● Pallor ● Pale Skin ● Fatigue and lethargy The way that they diagnose this is via a blood test where they will assess your full blood count and red blood cell count. Iron requirements Our requirements for dietary iron depend on our gender, age and state of health. Below are the requirements for healthy men and women of varying ages Age Male Female 15-18 years 11.3mg / day 14.8mg / day 19-50 years 8.7mg /day 14.8mg / day 50-74 years 8.7mg /day 8.7 mg /day Iron requirements peak for both males and females during the crucial growing years in puberty. Soon after male requirements decrease to 8.7mg and remain that way into the senior years. Whereas female requirements don’t decrease until after puberty. Female Iron requirements are higher than males due to the menstrual cycle. You will find that as women reach the end of menarche their iron requirements will drop back down to the same as a male. Food that contains Iron Foods that can provide iron can be divided into heme or non-heme iron: Heme Non-Heme Poultry- chicken, duck, turkey Grains - Oats, spelt, quinoa, fortified cereals Seafood-oysters, clams, mussels Vegetables - Kale, spinach, swiss chard, mushrooms Meat- beef, pork, lamb Nuts and Seeds- sesame seeds, pumpkins seeds, cashews, chia seeds, flaxseeds Fish- haddock, salmon, tuna Fruits- Prunes, dried fruits Bean and Legumes-soybeans, lentils, kidney beans, black beans. Supplemental Iron Some people who struggle with consuming iron in food may like to take an iron supplement. This can be sourced from multiple forms of iron: ● Ferrous Fumarate ● Ferrous Sulphate ● Ferrous Citrate ● Ferrous Gluconate Typically, the strength of an iron supplement will vary from 14-34mg of elemental iron. You may want to take this for a period of 2-3 weeks to see improvements in your blood tests. Some high dosage iron can cause some side effects. Although their presentations may be worrying, the symptoms are not. However, if any of the following cause you discomfort or unease then please cease taking them and seek to advise from a Nutritionist, Dietitian or Doctor: ● Nausea ● Loss of appetite ● Constipation or diarrhoea ● Dark or black poo Increasing Iron absorption The body is able to maintain tight control over how much iron is in the body at any one time. It does this through homeostasis. Iron supply is brought about by dietary iron, which can either be promoted or inhibited. Large losses of iron are caused by bleeding or the menstrual cycle. In addition, the extra burden is placed on iron during a period of growth, pregnancy or lactation. The body is able to adjust its iron absorption based on its iron status. Iron is absorbed through the mucous wall of the large intestine (duodenum), factors that affect Iron absorption are shown below: Promoters Inhibitors Vitamin C (ascorbic acid) Tannins (tea, coffee, fizzy drinks) Heme Iron (meat, fish, seafood) Phytates (most vegetables) Caseinophosphopeptides (CPP) Oxalates Citrate and Malate Calcium (dairy products and some dark green veg) Health Benefits of Iron According to the European food safety authority (EFSA) Iron promotes the following health benefits: ● Cognitive Function in all, and cognitive development in children ● Energy metabolism ● Formation of red blood cells (haemoglobin) and oxygen transport ● Immune system function ● A reduction in tiredness and fatigue ● Cell division How can you increase Iron in your diet? ● Choose a high-quality Iron supplement ● Choose nuts/seeds as your everyday snack ● Incorporate a variety of heme and non-heme sources of iron in your diet. ● If you are plant-based opt for tofu, beans and legumes rich in iron as well as dark green leafy vegetables. ● Try to increase some of the iron promoters in your diet. ● Choose dark chocolate over milk and white as it is a great source of iron. ● Pad out your plate with iron-rich dark green leafy vegetables. Check out our Iron Up Supplement References ● https://www.nutrition.org.uk/attachments/article/546/Iron%20deficiency%20anaemi a%20and%20school%20children%20(2).pdf?__cf_chl_jschl_tk__=2720ec942e7c82 ad2acea2e55be3cbd86f2fd0d2-1591293638-0-Ad9yExbs4jJRH618_mgeOdsIyOD4Z BUJT1Aapsw_R_GAsVvOB6aGTEFzftqUTVyWQeI62Glu2UrxM__DkE6FOwtVgrING wJj9YnZBJCUVv6idjTH-jbAXdAQRSWJFPfJ9qFQQKlBrxV309Hn3VC1vhYhfVhw1i6 oovwgIB854bFyBRuP4SzhVPmDTgNCPoaSQ1p3Qyg_1LNbqFQnW35keACIJCs4T WShUoiR48vPVDc4xjAAmUgZVMWbSSywyGIB5tD8vIKJTvMQqZTEj277N3y6svEj_ _qkyG2vxkHBNYRLLGGsKKIRrLqvTy7c565yOCqL-M1_w4l8zk1xB7NJ-GjcqXYThB 2rec04N29Tn1zDfm72ZCUhFTSmpS1aoCzM579JuLeL9Vc8F2UpwnAl5tWJO4BXtY- BU8EbBxV86jT2aDVtECWEx6tSl_aOtJtxSg ● https://www.ouh.nhs.uk/patient-guide/leaflets/files/14412Panaemia.pdf ● https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=register.home ● http://www.irondisorders.org/how-much-iron-is-in-the-body/#:~:text=Males%20of% 20average%20height%20have,hemosiderin%2C%20and%20transport%20in%20plasma. ● Essential Human Nutrition by Jim Mann and A.Stuart Truswell. ● https://www.researchgate.net/figure/Dietary-promoters-and-inhibitors-of-iron-absorption_tbl3_308366403 ● https://www.nhs.uk/conditions/iron-deficiency-anaemia/ ● https://www.healthline.com/nutrition/iron-rich-plant-foods#section5 ● https://www.nhs.uk/medicines/ferrous-fumarate/
How to take care of your wellbeing during lockdown?
We see the word wellbeing being bandied about during lockdown but what does it mean and what can we do to protect ours? The Oxford English dictionary defines wellbeing as ‘the state of being comfortable, healthy, or happy.’. What’s important to appreciate is that wellbeing is not just about physical health, but emotional, mental and social as well. In today’s article, we will discuss how to best manage and support your wellbeing. Physical wellbeing Physical wellbeing also includes many facets, being physically well and free from disease but also including exercise. During the coronavirus pandemic, we have spoken a lot about supporting your immune health through nutrition and supplements. For more information on this please click on these following 2 articles: How to increase your intake of nutrients that support the immune system? Healthy Lifestyle Techniques to Reduce Immune Risk As a summary of these two articles, we discuss the benefits of nutrition to immune health. Within this, we find that there are certain nutrients that are more powerful than others in supporting our immune system’s strength. These include: ● Copper (Seafood, tofu, spinach, legumes and beans)● Vitamin B9/ Folate (Green leafy vegetables, legumes, beans, yeast extract) ● Selenium (Brazil nuts, shellfish, meat, brown rice)● Vitamin A (Sweet potatoes, dairy, red peppers, carrots, fish and seafood)● Vitamin B12 (Seafood, fish, beef, fortified tofu and eggs)● Vitamin C ( All fruits and vegetables)● Vitamin D (Oily fish, mushrooms, fortified products and eggs) ● Zinc (Seafood, tofu, beef, legumes and beans) Despite some food still being unavailable on our supermarket shelves you can still eat a well balanced and healthy diet to support your body and your immune system. Remember to include your 5+ a day fruits and vegetables as well as rich sources of protein and healthy fats at all meals. In addition so this you may like to try our immune health supplements which can be found on our website: LINK Also, lockdown is a really great time to take up exercise. The benefits of physical numerous, including: ● Improved insulin sensitivity● Better management of fuels in the body (carbohydrates and fats) Improved muscle tone● Reduced risk of chronic disease● Improved strength● Can support weight loss when used in conjunction with a healthy diet●Improved bone density. Now is a really great time to take up exercise as we are moving less and have become more sedentary whilst off work. Here are some ways you can incorporate exercise into your day: ● Access free youtube exercises classes online● Create a schedule for yourself and the family to get up and get moving.● Sign up to a gym that is holding online video classes● Exercise in your garden or local park● Run to the shops rather than driving● Incorporate a daily walk into your routine● Remember that exercise doesn’t have to just be sport, it can also include activitiesmaround the house and garden such as painting, decluttering and gardening.● Set yourself specific exercise goals that feel manageable and sustainable even after lockdown has lifted.● Incorporate small movements in your day, i.e exercising in the ad breaks of TV programmes, or doing squats while brushing your teeth. Emotional & Mental Wellbeing Never before in our lifetime have we seen such a shake-up of our routine combined with a restriction of our freedom. It’s understandable why some people may feel blue during this lockdown. Not to mention the overwhelming feeling of anxiety and worry around the global pandemic. As we know poor mental wellbeing can have an effect on all facets of life including sleep, mood, eating patterns, and activity. Therefore, it’s important to have the best management of mental and emotional wellbeing that you are capable of. Here are some ideas of how to best take care of your emotional and mental wellbeing ● Try to keep some form of routine in your day, meal times, bedtimes, wake times and planned activities. ● Incorporate activities that make you happy, for example, baking, exercise, calling family members. ● Write down all the things that you can control and all those that you cannot control. From those that you can’t control you may want to think about controlling your reaction to these. For example, not being able to control what the news reports. A more productive way of managing this is to have a trusted friend or family to update you of any changes you need to adhere to, but try to minimise watching and reading the news where possible. ● Try to journal things that you are grateful for each day. ● Try to minimise comfort eating by allowing yourself enough of your chosen foods to feel satisfied. However, if you are never reaching this bliss point you may want to move on from the food and find another source of emotional comfort. ● Look for emotional comfort in activities- calling a friend or family member, watching your favourite film or having a pamper evening. ● Keep in contact with your friends, family and work colleagues. ● Seek support if you need it, you are not alone. You may want to try reaching out to support networks like Mind, Rethink or the Samaritans. For more information on coronavirus please keep yourself well informed on the GOV.UK website:https://www.gov.uk/coronavirus For further information or blogs that we have posted regarding COVID-19 please see the following links: ● Social distancing and PPE - https://www.vytaliving.com/blogs/news/social-distancing-what-does-it-mean-for-you● Nutrition for Immune Health - https://www.vytaliving.com/blogs/news/how-to-increase-your-intake-of-nutrients-that-sup port-the-immune-system● Lifestyle factors and Nutrition for Immune Health https://www.vytaliving.com/blogs/news/immune-health From everyone at Vytaliving, Keep safe and stay healthy!
How to increase your intake of nutrients that support the Immune System
Good nutrition is the utmost form of self-care. The best thing that you can do to support your immune system is by enriching your diet with nutrients clinically proven to help the inner workings of the immune system.
What Is Unsaturated Fat?
Salmon, olive oil and avocado have been ruling the health game for years now, but why? The truth is that they are full of healthy fats called unsaturated fatty acids. Do any of us truly know the benefits of the ‘healthy fats’ that lie within our foods?
Healthy Lifestyle Techniques to Reduce Immune Risk
Your body has an incredibly strong first barrier against pathogens, bacteria and viruses, this is what we call the immune system. The human immune system is comprised of numerous forms of white blood cells used to fight foreign bodies. The Human Immune System The human immune system is made up of white blood cells that are used in the innate or adaptive immune response. The adaptive immune system is used in secondary or slow response immune health. The innate or non-specific immune system is made up of cells called natural killer cells (NKs), macrophages. phagocytes, neutrophils, basophils, eosinophils and mast cells. These typically respond within 0-96 hours of pathogen detection. Other portions of the innate immune system include the skin, hair (eyelashes), mucous, saliva, sweat, gastric acid. One of the main actions of the phagocyte is a process called phagocytosis. If phagocyte sees a ‘foreign cell’ or pathogen it will begin the process of phagocytosis whereby it consumes and destroys the foreign cell within its own cell. Whereas macrophages circulate the body and release cytokines which are warning signals to other cells to flock to that area and attach the foreign cells. The adaptive or specific immune response is made up of T and B lymphocytes. This reacts over 96hours or much faster upon second exposure of the same pathogen. B cells are made in the bone marrow. On the surface of these B-cells there are membrane-bound antibodies. Once the antibody fits an antigen like a lock in a key, the B cell rapidly generates and specialises into a memory or effector cell. Effector or plasma cells are then able to produce and release antibodies that are not membrane-bound. Therefore, they are able to travel and circulate. The T-cells are made in the thymus.T cells, unlike B cells are unable to detect pathogens unless they are attached to a MHC complex which presents the pathogen to the T cell. Like the B cells, T cells differentiate and specialise into helper, cytotoxic or regulatory T cells. These are known as memory cells. Which means that they remember specific antigens of pathogens and have a ‘plan of action once the body is exposed to the pathogen again. Source: https://opentextbc.ca/biology/chapter/23-2-adaptive-immune-response/ Nutrition for Immune Health Vitamin A Vitamin A carries a European food safety authority (EFSA) approved health claim that it supports the normal function of the immune system. Vitamin A has vital roles in the immune system as well as reducing inflammation.One of the roles of Vitamin A is to encourage the production of mucosa which is a primary defence mechanism against pathogens. Animal studies show that vitamin A deficiency can lead to decreased efficacy of the T cell-mediated and antibody-dependent immune responses. B Vitamins Numerous B-Vitamins carry the EFSA approved health claim for the maintenance of the immune system including Vitamin B6, B12 and Folate (B9). Studies have shown that Vitamin B9 deficiency can lead to a reduction in CD8+ T cells and natural killer cells and this can lead to an increased chance of infection. Vitamin D Much like the vitamins mentioned above. Vitamin D also carries an approved health claim for improved immune function. Vitamin D can be metabolised to 1,25-dihydroxyvitamin D [1,25(OH)2D]. A deficiency of Vitamin D has lead to a deficiency of this metabolite which has been linked to increased inflammation in the body. Zinc Zinc is needed for white cell maturation, differentiation and correct immune cell functioning. According to EFSA, zinc contributes to the normal function of the immune system. One study even called it the ‘gatekeeper to the immune system’. Whereas another study concluded the following ‘In humans, clinical manifestations of zinc deficiency include weight loss, growth retardation, atrophy, and immune dysfunction, as well as increased oxidative stress and a boosted inflammatory immune response’. Selenium Selenium is a trace element it carries the approved heath of helping to maintain the human immune system. Selenium is used by the body to create glutathione peroxidases (GPx). There a number of GPx labelled 1-8. GPx 1 and 4 are the most prevalent selenium-containing proteins in several immune cells and tissues. Human studies have shown that selenium supplementation may enhance humoral and cell-mediated immunity. Healthy Lifestyle Techniques to Reduce Immune Risk ● Try to catch coughs and sneezes in a tissue or the crook of your elbow. ● If you sneeze or cough into a tissue, dispose of the tissue straight away. ● Wash your hands regularly. ● Wash your hands for at least 20 seconds. ● Wash your hands after touching common areas touched by others, for example, handrails, door handles and surfaces. ● Carry hand-sanitiser with you whilst in public spaces. ● Avoid physical touching if possible, i.e shaking hands. ● Try to stay away from those vulnerable to an immune threat such as the elderly, pregnant, young children or the immune-suppressed. Recommended Supplements To help to maintain a healthy immune system I would recommend the following supplements: ● Vitamin A ● Vitamin D ● B Vitamin Complex ● Vitamin C ● Zinc and Selenium ● Garlic ● Greens - spirulina and chlorella Boost Your Immunity Turmeric, Honey & Vitamin C Shop Now Baobab Cleanse Shop Now Keep yourself healthy and fighting fit with Vytaliving. References ● https://www.healio.com/topics/immune-system-s-innate-and-adaptive-inflammatory-response ● https://www.khanacademy.org/test-prep/mcat/organ-systems/the-immune-system/a/innat e-immunity● https://oncologypro.esmo.org/education-library/essentials-for-clinicians/lymphomas/chapt er-1-the-immune-system● https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=search● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6162863/● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3708512/● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3724376/● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748737/
Hair Loss - Prevention and Tips
Hair loss can happen to anyone at any time. It doesn’t always discriminate by age or gender. That being said hair loss is more common in men than it is women, and more common in people over 50 years. Statistics state that 50% of males over 50 have some kind of hair loss. That being said, female hair loss is more common than most people think. Statistics say that 1⁄5 UK women over the age of 25 are experiencing some hair loss or thinning. The biology of hair Each individual hair sprouts from a hair follicle. The hair that we see is called the hair shaft, it is in its resting phase and is known as ‘club hair’. Our hair goes through numerous phases before we see it. First, it undergoes the active (anagen) phase, then the transitional (catagen) phase and then the resting (telogen) phase. The hair follicle is the’ living’ part of the hair. It has a brilliant blood supply that delivers oxygen and nutrients to the follicle, this is called the papilla. Below this is the germinal matrix. This contains unassigned stem cells that will eventually specialise to become hair cells. These divide every 23-72 hours. The anagen phase can take 3-4 years. The length of this phase will dictate the length of the hair grown, people who struggle to grow their hair past a certain point may have a shorter anagen phase and vice versa. Hair grows approximately 1cm every 28days. The catagen phase can last 2-3 weeks. The growth of the hair at this time slows down. The outer sheath of the hair shrinks and forms a ‘club hair’. The telogen phase lasts around 3 months. This is considered the resting phase. The hairs on our scalp are at different stages of the telogen phase. At the end of the phase, we shed the hairs. We lose approximately 50-100 hairs per day. Reasons for hair loss. Gender According to research, more males suffer from premature hair loss than females. The direct cause is unknown, but it’s thought that it is a combination of the environment and androgenetic alopecia. This is related to the male sex hormones, testosterone. It’s thought if the levels of testosterone are too high in a male, this can lead to elevated hair loss. Genetics The old wives tale says that we follow the pattern of baldness through our maternal side, but is there any truth in this? In truth genetics isn’t a solitary cause of hair loss, instead, it’s linked with hormone levels and the natural ageing process. Scientists have found a gene called the AR gene or the androgen receptor gene. Its role is to detect androgen hormones. The AR receptor is found on the ’X’ chromosome which means for males they inherit this from their maternal side Stress Studies have shown that stress and hair loss are linked. One disorder is called telogen effluvium which is where stress hormones can cause a high number of hair follicles to reach the resting phase, which after some time can lead to a high number of hair shafts to be shed. This can lead to 300 hairs being shed per day rather than 50-100. Post-partum During pregnancy and even after pregnancy the female body undergoes extreme hormones fluctuations which can lead to hairs remaining in the active/anagen phase for longer. Then 3-6months post-pregnancy the hair enters the telogen phase which can lead to excess shedding. Alopecia According to the British Skin Foundation, alopecia is the general term for hair loss. Typically alopecia causes hair loss in small patches all around the body. It can affect the scalp as well as other hair around the body. It’s likely to be caused by inflammation and the immune system attacking the hair follicles. Studies have found no association between nutrition and alopecia. However, people with alopecia are at higher risk for autoimmune diseases. Nutrition and Supplements for hair loss Biotin Biotin is also known as Vitamin B7. This will be the first nutrient that you come across if you research hair loss. Biotin carries a European food safety authority (EFSA) approved health claim which dictates that ‘Biotin contributes to the maintenance of normal hair’. According to studies and literature there is very little evidence to suggest that biotin actually improves the thickness of hair. Amino Acids Keratin coats the hair shaft. It is made up of amino acids such as lysine, cysteine, arginine and methionine. That being said, no link has been confirmed between hair health by supplementing these amino acids. Ginseng Ginseng is from the Panax ginseng plant. Studies and approved health claims show that ginseng increases blood circulation to the scalp. This increases oxygen and nutrient carriage to the hair follicle. One review showed the following ‘...evidence suggesting that ginseng and its major bioactive constituents, ginsenosides, promote hair growth by enhancing proliferation of dermal papilla and preventing hair loss via modulation of various cell-signalling pathways.’ Selenium Selenium is a trace element that carries an EFSA approved health claim of ‘Selenium contributes to the maintenance of normal hair’. If you are worried about hair loss, be mindful to seek an expert dermatologist or doctor’s opinion. Focus on keeping stress low and nutrition optimal. If you would like medical support with hair loss, take a hop over to our sister site : Vytaliving Online Doctor and Pharmacy, Hair Loss Treatments References ● https://www.healthline.com/health/hair-loss-prevention#1● https://www.healthline.com/nutrition/best-vitamins-hair-growth#section4● https://wimpoleclinic.com/blog/facts-and-statistics-about-hair-loss-in-the-uk/● https://www.huffingtonpost.co.uk/2015/09/28/hair-loss-in-women_n_8207852.html ● https://www.healthline.com/health/hair-loss-and-testosterone#dht● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6223099/● https://www.ncbi.nlm.nih.gov/pubmed/3301105● https://www.verywellhealth.com/the-biology-of-hair-1068785● https://www.health.harvard.edu/a_to_z/hereditary-patterned-baldness-a-to-z● https://blog.helix.com/male-pattern-baldness-genetics/● https://www.health.harvard.edu/a_to_z/telogen-effluvium-a-to-z● https://www.ncbi.nlm.nih.gov/pubmed/23682615● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163201/
Flight or Fight: A Very Human Response
‘Flight or fight’ is one of the most well-researched processes in the human body. This is an evolutionary example of the human stress response. We have all felt the heart-pounding, dry-mouthed and muscle twitching feeling of flight or fight. In the modern world we no longer live like our ancestors, so why do we still cling on to this prehistoric human process? More importantly, how is it affecting our mental wellbeing in the present day? Stress response The source of the stress response is called the HPA (hypo-pituitary-adrenal axis) which drives the hormonal response. When a stimulus is deemed as threatening or stressful the hypothalamus signals the pituitary gland which in turn stimulates the adrenal glands to secrete hormones. These include hormones such as cortisol and adrenaline. The role of the stress hormone cortisol is to mobilize sugar stores from the liver which means the body has quick access energy to evade the stressor (flight). Whereas adrenaline acts on the organs to shift focus for escape. For example, causing the heart to beat faster, thus delivering more glucose and oxygen to the active muscle. Also, it causes blood vessels to dilate allowing for better blood flow to active muscles and returning deoxygenated blood to the lungs. Typical Symptoms of Stress ● Musculoskeletal shakes ● Irritability ● Inhibited immune system ● Feeling overwhelmed ● Forgetfulness ● Problems with decision making ● Foggy mind ● Headaches ● Changes in eating behaviours ● Gastrointestinal distress (diarrhoea or constipation) ● Sexual impotence ● Changes in sleep patterns ● Increased heart rate Common mood disorders Acute Stress Daily stressors include running for the train, an argument with a loved one, a demanding meeting etc. This can cause a mild and sudden increase in stress hormones. Typically, this will not affect a person’s day too much. Although they may experience mild changes in appetite and brain fog, it shouldn’t last much more than a couple of hours. That being said, a study found that the increased number of daily stressors logged using the DISE score system (daily inventory of stressful events) predicted long term physiological and psychological health problems. Those that reported more daily stressors were more likely to experience mood disorders (46%), and chronic health conditions (33%). Chronic Stress Although stress begins as a mental ailment it can soon act as a chronic drain on the physical body too. This is where the body permanently or chronically lives in stimulated stress response for an extended period of time. For example through a divorce, long-term illness, bereavement, or unhappiness in the workplace. There has been a lot of research into the long term effects of stress, these have found a great risk for thyroid gland deterioration, gastrointestinal ulcers, hypertension, atherosclerosis, memory deterioration, reduced cognitive processes, inhibited immune health, thrombosis and nutrient deficiencies. Moreover, post-mortem examinations have found that those people who had suffered from a more stressful life had morphological changes to their brain structure including changes in neuronal networking and volume. Lifestyle factors to improve stress ● Exercise can release serotonin which inhibits adrenal hormone production. ● Meditation. ● Journaling. ● Removing the stressor from your life. ● Taking a long bath. ● Deep breathing techniques. ● Track your mood in a mood journal to see if it’s connected to certain events. ● Reduce your responsibilities if you are feeling overwhelmed. ● Focus on improving your sleep routine. ● Talk to someone - friends, family or a counsellor. ● Reduce your caffeine intake. Supplements 5-HTP 5-HTP is also referred to as 5-hydroxytryptophan. It is found within the human body and made from dietary tryptophan. From tryptophan, the body converts this into 5-HTP then serotonin. Serotonin is known as the ‘happy hormone’. 5-HTP can be taken as a supplement to enhance the body’s natural levels. Supplements that carry the following claim: contributes to normal psychological function: ● Vitamin B1 ● Vitamin B3 ● Vitamin B6 ● Vitamin B9 ● Vitamin B12 ● Vitamin C ● Biotin ● Magnesium If you’re stressed about being stressed, give one of these recommendations a go and take some valuable ‘me time’. “In times of stress, the best thing we can do for each other is to listen with our ears and our hearts and to be assured that our questions are just as important as our answers.”― Fred Rogers, T he World According to Mister Rogers: Important Things to Remember Resources ● https://www.apa.org/helpcenter/stress-body ● https://www.nhs.uk/conditions/stress-anxiety-depression/understanding-stress/ ● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3654031/ ● https://stresscenter.ucsf.edu/measures/daily-stressors ●"HansSelye" EncyclopædiaBritannica. EncyclopædiaBritannica,Inc.22July2010.Retrieved8 November 2016. ● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/ ● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/
Skin Health and Common Skin Complaints
Never has the phrase ‘you are what you eat’ been truer when it comes to skin health. We all want celebrity-esque glowing clear skin but wants the secret? Not all of us are blessed with clear skin. Common ailments include rashes, acne, psoriasis and dermatitis, but is nutrition key to unlock healthy skin? The study of skin is called dermatology. There are 3 layers of the skin, called the epidermis, dermis and hypodermis. The role of the skin is to Protect the body from moisture Protect the body from viruses, bacteria and parasites Produce melanin for skin colour Contract hair cells to keep the body warm. Synthesise Vitamin D Protect from wounds and friction Protect for UV rays Control temperature Common skin disorders Acne The scientific name for Acne is Acne vulgaris. This is thought to be caused when oil from the sebaceous glands block the hair follicles and cause either white or blackheads. This can go on to develop painful nodules associated with cystic acne. Acne is most common in the years of puberty and adolescence but 20% of cases do happen in adults too. During puberty, there are great changes in hormones. Hormone imbalances can cause the sebaceous glands to produce more oil, which increases the chance of developing acne. Dandruff We all dread the white flakey shoulder caused by dandruff. The scientific name for dandruff is called seborrheic dermatitis. The common symptoms of dandruff are a dry, itchy and flaky scalp. Dandruff is thought to be genetic or caused by the environment. However, likely causes can include zinc deficiency, chemical irritants and changes in weather. Psoriasis Psoriasis is an inflammatory disease. This causes flakey and reddened patches called lesions. These typically form around the joints, knees, elbows, ankles, but also the scalp. The direct cause is not yet known, but what we do know is that it is caused by a combination of genetic and immune system dysregulation. The skin cells of psoriasis sufferers develop faster than people without the disorder, forming the lesions. Psoriasis occurs in 1.3-2/2% of the Uk population. Eczema The scientific name for eczema is dermatitis, of which there are many different kinds. The most common form of dermatitis is called atopic dermatitis. The onset of this usually occurs before the age of 5 years, but the symptoms can be a lifetime struggle. The cause of this is thought to be associated with genetics, stress, immune distress, and nutrition deficiencies. Common symptoms of eczema include rashes, itching skin, reddened bumps and, leaking fluid from the sore patches. A 2015 statistic stated that approximately 15 million people suffer from eczema. Cold Sores Cold sores are caused by the virus Herpes simplex, commonly known as oral herpes. Once a person has caught the virus it may not act straight away. Sometimes the virus lays dormant until its activated. Once activated this can cause a tingling or burning sensation around the mouth, then this forms a painful sore which eventually bursts and forms a yellow crust. This is a highly contagious lesion. It’s thought that in the UK every 7/10 people carry a form of the virus. Nutrition for Healthy Skin Water Hydration is essential for healthy skin. Studies show that drinking optimal amounts of water (+2 litres) can lead to improved corneum hydration, which is the outer layer of skin. Dehydration can cause the outer layer of the skin to be rough and coarse. This can reduce the elasticity of the skin and accelerate skin ageing. Zinc Zinc is an essential trace element that carries an approved skin health claim. Zinc contributes to the maintenance of normal skin and to the protection of cells from oxidative stress. Studies show that zinc is needed for essential biological zinc transporters. Mutations or dysregulation in zinc transporters and/or a zinc deficiency have been shown to cause common skin disorders. Copper Copper is an essential trace element that carries a health claim associated with skin health and anti-ageing. Copper contributes to the protection of cells from oxidative stress and normal skin pigmentation. Copper is commonly taken as a supplement to minimise pigmentation associated with ageing Antioxidants Free radicals are pollutants found in our environment that can increase the speed of skin ageing and even cause disease. Example of free radicals includes cigarette smoke, air pollutants and UV rays. Antioxidants prevent oxidation of cells, these include nutrients such as Vitamin A, C, E, selenium, zinc, manganese and copper. Caffeine Excessive caffeine consumption is thought to be linked with poor skin health. Caffeine is a diuretic, which increases water loss from the body. Drinking a lot of caffeine can lead to dehydration which can lead to dry skin. Fatty acids According to studies, copper has multiple roles including upregulation of collagen and antioxidation, which can help to generate a more youthful complexion. Essential fatty acids that promote skin health are omegas 3 and 6. These are used to make the cell membranes of the skin cells. They have been shown to increase skin hydration, protect skin cells and regenerate skin plumpness. Moreover, omega 3 is anti-inflammatory so it can help to reduce inflammation in pro-inflammatory disorders. Supplements for Healthy Skin Turmeric & Honey Turmeric is extracted from the Curcuma longa. It’s infamous and world-renowned for its actives called curcuminoids. These carry health claims to improve skin health and to reduce inflammation. The active dosage of this can be between 80-500mg. Honey is known to be anti-bacterial which can help to reduce infections due to a reduction in skin microbes. Studies suggest that honey is able to modulate the skin’s immune system Vitamin C Vitamin C or ascorbic acid is an antioxidant that carries multiple beneficial properties to the skin. Not only does it keep away free radicals it also helps to regenerate Vitamin E - another antioxidant. Moreover, Vitamin C is used to promote collagen crosslinking and keeps the skin looking young and healthy. Other antioxidants include Vitamin B2, E, copper, selenium, manganese, green tea and astaxanthin. Lysine Lysine is an essential amino acid that can be found in poultry, red meat, cod, cheeses, soy products and eggs. There are no approved health claims for lysine, that being said there is great research into its use for herpes simplex/cold sores. It’s thought that lysine prevents the synthesis of the herpes simplex virus. If you have any concerns about your skin health please contact your GP or Dermatologist. ‘Healthy skin is a reflection of overall wellness’ References https://www.medicinenet.com/script/main/art.asp?articlekey=3278 https://www.news-medical.net/health/What-is-the-Epidermis.aspx https://www.nursingtimes.net/clinical-archive/dermatology/skin-1-the-structure-and-functions-of-the-skin-25-11-2019/#:~:text=Structure%20of%20the%20skin,the%20epidermis%20to%20the%20dermis. https://www.webmd.com/skin-problems-and-treatments/acne/understanding-acne-basics#1 https://www.nhs.uk/conditions/dandruff/ https://www.psoriasis.org/about-psoriasis https://publications.parliament.uk/pa/cm201415/cmselect/cmhealth/401/401vw78.htm https://www.medicalnewstoday.com/articles/14417.php#symptoms https://www.medicalnewstoday.com/articles/172389.php#diagnosis https://www.allergyuk.org/about/latest-news/310-eczema-are-we-just-scratching-the-surface https://www.perriconemd.co.uk/blog/skincare-and-makeup-tips-for-glowing-hydrated-skin/ https://www.webmd.com/beauty/features/natural-skin-care-skinny-fats https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852775/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4556990/ https://www.ncbi.nlm.nih.gov/pubmed/8005397 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5661189/
The Benefits of Exercise
This time of the year we are fighting for that runner’s high and post-gym buzz, but with the dwindling nights and cold weather, it makes it increasingly difficult to stick to a routine. Where do we find that love for pounding the pavements? Benefits of exercise Exercise is a fantastic tool to pair with a healthy diet for complete wellness. Increasing your activity is so much more than the physical benefits, it can also lead to mental peace and time for thought. Physical Exercising involves the movement of the skeletal and musculoskeletal system whilst utilising the cardiovascular and respiratory system too. All activity can be split into aerobic and anaerobic exercise, which is exercise completed with and without oxygen respectively. Aerobic exercise includes exercise like walking and slow-jogging. Whereas anaerobic exercise includes fast activities that require instantaneous energy with no time for oxygen to reach the active muscles. Such as weight lifting or short sprints. Therefore, anaerobic exercise uses quick carbohydrate energy stored in our liver and muscles. Exercise that builds muscle improves strength, tone, insulin sensitivity and our body’s ability to manage fuels. The role of our muscles is not only to help us move and maintain posture but it also stores fuels. The body’s store of instant energy is called glycogen. This is the storage form of carbohydrate. When we eat carbohydrates they are broken down in our digestive system and slowly released into our bloodstream. An increase in blood glucose stimulates the release of insulin from our pancreas to move the carbohydrates out of the blood and into storage. Growing and developing muscle can allow our body to store more glucose/fuel and become more insulin sensitive. The more insulin sensitive we are, the better we manage fuels. This leads to long term improvement in health and reduction in chronic disease. Moreover, exercise and weight-bearing activity can stimulate osteoblasts (bone-forming cells) to generate new bone and increase bone mineral density (BMD). Exercises that build BMD include jogging, tennis or dancing. Exercises that aren’t great for building BMD include swimming and cycling. Increasing density can help to reduce diseases such as osteoporosis and osteopenia. Studies have shown that regular and vigorous physical exercise can reduce the risk of heart disease, type 2 diabetes risk, stroke, obesity, hypertension and osteoporosis. Mental It’s a well-known fact that exercise gives you that feel-good buzz but what can it really do for mental wellness. Improvements in mood occur via a biochemical pathway in the brain. During exercise, serotonin is stimulated. Serotonin is known as the ‘happy hormone’. Moreover, this inhibits stress hormone production such as adrenaline and cortisol. Thus reducing the feelings of anxiety and poor mood. This elation of mood is often called ‘runners high’ or the ‘post-gym buzz.’ One study found that just 30 minutes of treadmill walking for 10 consecutive days was sufficient to produce a clinically relevant and statistically significant reduction in depression. Nutrition for exercise ● Fuel up and refuel correctly. ● Focus on healthy wholegrain carbohydrate sources before and after exercise for quick release energy and to restore glycogen stores. ● Stay hydrated. ● Consume unprocessed protein at every meal and after exercise to improve recovery. ● Aim for natural sources of electrolytes such as potassium, sodium, calcium and magnesium. This will help with recovering electrolytes lost in sweat. Supplements for Exercise ● T5 fat burner - to promote fat loss and support a healthy exercise routine. ● BCAA - amino acids that promote muscle growth. ● Caffeine - to reduce the perception of effort. ● B Vitamins- supports food metabolism and energy production. ● Ginseng-promotes energy production. ● Creatine- helps to regenerate the energy forming compound ATP (adenosine triphosphate). How to get motivated and stick to a programme? ‘M otivation is what gets you started. Habit is what keeps you going.’ ● Set fitness goals ● Start small and build up to reaching your goal. ● Pair up with a qualified personal trainer for a fitness programme tailored to you ● Set aside a specific day and time to do your exercise. ● Find a sport or exercise that you love. ● Don’t do an activity that you don’t enjoy doing. ● Don’t make excuses. ● Balance cardiovascular and muscle-strengthening exercises. ● Exercise socially, find a friend who would like to exercise with you. All you can really do is little more than you did the day before- whether that’s taking the stairs, walking to work, or finding a new gym class. ‘Every journey begins with a single step.’ Shop the Fitness Collections References ● https://www.sciencedaily.com/releases/2018/10/181015100459.htm● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5981917/● https://www.bones.nih.gov/health-info/bone/bone-health/exercise/exercise-your-bone-health● https://www.health.harvard.edu/staying-healthy/exercising-to-relax● https://www.ncbi.nlm.nih.gov/pubmed/11273973/
Diabetes Mellitus - Is it an epidemic?
Diabetes is a combination of excessive blood glucose, insulin insensitivity, and metabolic disturbance. There are two types of Diabetes Mellitus, which is the clinical term for diabetes. Predictive Statistics have shown that by 2025 approximately 5 million people could be affected by diabetes within the UK. What is Diabetes? Type 1 Diabetes Type 1 diabetes is a genetic disorder. Around 8% of diagnosed diabetes cases are the Type 1 form. This kind of diabetes is a chronic and serious illness. It is caused by an abnormality of the cells of the pancreas. These are called beta cells and can be found in the Islets of Langerhans. The beta cells role in the body is to make the hormone Insulin. Insulin is used to manage blood glucose. In the body of a type 1 diabetic, these beta cells are attacked by its own immune system. This means that the beta cells are no longer able to produce insulin. Without insulin, the body is unable to reduce blood glucose by moving it into the cells. This can cause metabolic disruption. Therefore, people with type 1 diabetes are insulin-dependent diabetics. The age of diagnosis for this form of diabetes is below 40 years. The average age of diagnosis being 14 years of age. Type 2 Diabetes Type 2 diabetes is a disease of the environment. Approximately, 90% of diabetes diagnosed is Type 2 diabetes and this percentage is ever increasing. The average age of diagnosis is over 40 years of age. Unfortunately, there is a rising number of young adults and even children developing type 2 diabetes. Typically this is caused by obesity and a sedentary lifestyle, which leads to metabolic disruption. To a certain point, Type 2 diabetes is a reversible disease. Once the onset of insulin resistance has begun the disease is no longer reversible. Unlike type 1 diabetics, type 2 diabetics are able to produce insulin from their pancreas. This makes them non-insulin dependent. However, their muscles and cells no longer respond in the correct way. This means their blood glucose remains high for extended periods of time.The likely cause of this is diet. A diet is rich in simple sugars and excessive carbohydrates is thought to be linked to diabetes. The body stores carbohydrates in the muscles and liver. When these stores are full there is nowhere else to store the excess carbohydrate and so it remains in the blood as glucose. Because our bodies are programmed for survival the body doesn’t want to waste the energy it sought so hard to find and so the excess carbohydrate is stored in fat cells (adipocytes). Chronic high blood glucose and full glycogen stores will cause more insulin to be released. A saturation of insulin begins to reduce the insulin sensitivity of the cells. They become less absorbent of glucose from the blood and insensitive to insulin. Instead, the fat stores start to engorge with excessive visceral fat. This leads the blood to be highly saturated in glucose and insulin - This causes a metabolic disruption. Symptoms of Diabetes Common symptoms of Diabetes are: ● Increased Urination ● Increased Thirst ● Frequent infections ● Exhaustion ● Fluctuations in appetite and hunger ● Slow wound healing ● Muscle Wastage If you are concerned if you have any of these symptoms please contact your GP. What puts you at risk? ● Ethnicity - South East Asians are at higher risk of diabetes. ● Genetics- If you have a primary family member with diabetes you are more likely to develop both Type 1 and Type 2 diabetes. Children with diabetic family members that carry the genetic profile have a 1⁄5 chance of developing the disease. ● Being Overweight or Obese- This increases the risk of type 2 diabetes and can reduce metabolic health. An overweight BMI is anything between 25-29.9. An obese BMI is anything over 30. Untreated Diabetes what is the reality? ● Metabolic Syndrome ● Poor circulation ● Neuropathy- reduction in neural health ● Retinopathy - reduction in visual health ● Gangrenous limbs ● Death, It can be lethal if left untreated. What can you do if you have diabetes? Nutrition advice Try to concentrate on reducing your simple sugars and overly processed foods. For example, reducing cakes, biscuits, confectionery and processed ready meals. Sugar is not a diabetics best friend. The reason why is because of small mono- and disaccharides like glucose, fructose or maltose requires very little digestion. So, they slip straight into the bloodstream. Causing a rapid and large spike in blood glucose followed by insulin. Ideally, want we like to see is a steady and smaller increase in blood glucose and insulin. Change in Blood Sugar with a Simple vs Complex Carbohydrate Meal Fruits do contain natural sugars. The digestion of these can be slowed by consuming them with fat or protein sources. For example, apple and peanut butter. Thus, avoiding blood glucose and insulin spikes. Also, read your food labels. Sugar is added to many foods to improve flavour. Be sure to read the ingredients list for sugar as well as other sweet alternatives such as glucose syrup, agave, honey, palm sugar, coconut sugar and many others. Supplements for Blood Glucose Control The following supplements are used to maintain steady blood glucose and preventing large peaks and troughs. ● Chromium - Included in our T5 fat burner. ● Baobab ● Garlic ● White Kwao Krua ● Cinnamon ● Turmeric Additional Help... If you need any more assistance: ● Contact your GP for additional help ● Diabetes Uk - https://www.diabetes.org.uk/ ● Help-Diabetes - https://www.help-diabetes.org.uk/ ● JDRF for type 2 diabetes- https://jdrf.org.uk/ ● Diabetes Careline- Enquiries to Careline and Careline Scotland Telephone : 0845 120 2960, Monday-Friday, 9am-5pm References ● https://www.diabetes.org.uk/professionals/position-statements-reports/statistics● https://www.britannica.com/science/islets-of-Langerhans● https://www.endocrineweb.com/conditions/type-1-diabetes/type-1-diabetes● https://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-overview● https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4874193/● Graph from: https://9to5strength.com/nutrition-basics/● https://sugarscience.ucsf.edu/hidden-in-plain-sight/#.Xd2H7uj7RPY● https://clinical.diabetesjournals.org/content/20/4/217
