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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/
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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.
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.
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?
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 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.
