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What is Sinusitis? Sinusitis is a common condition that causes inflammation of the sinus lining. Sinuses are small, air-filled cavities located behind your cheekbones and brow. When these become blocked with fluid and inflamed, you can start to suffer from the symptoms of blocked nose or common cold, which can develop more into acute or chronic sinusitis. When symptoms are ongoing for at least 10 days this is known as acute sinusitis. Symptoms occurring over 3 months is known as chronic sinusitis. What are symptoms of sinusitis? Symptoms can include any of the following: Blockage in your nose, often accompanied by yellow, thick discharge which may have an odour. Pressure and pain around the eyes, forehead, and face. Post-nasal drip, making you cough or must clear your throat, often worse in the mornings after lying down all night. reduced sense of smell Continual cold and feeling tired and run-down. Earache Can sinusitis cause dizziness? Yes, sinusitis can cause dizziness. Sinusitis, which is the inflammation or infection of the sinuses, can lead to a range of symptoms, including headaches, facial pressure, nasal congestion, and dizziness. The dizziness is typically caused by sinus pressure affecting the inner ear, which is responsible for maintaining balance. When the sinuses become blocked or swollen, this can disrupt normal airflow and drainage, leading to a sensation of lightheadedness or vertigo. In some cases, if the sinus infection affects the Eustachian tubes, which connect the middle ear to the throat, fluid may build up in the middle ear, resulting in balance issues and dizziness. This is more likely to occur with chronic sinusitis or when sinus infections are left untreated. If you experience persistent dizziness along with sinusitis symptoms, it's important to consult with a healthcare provider, as they may recommend treatments such as decongestants, antihistamines, or nasal sprays to relieve the pressure and improve balance. Can sinusitis cause ear pain? Yes, sinusitis can cause ear pain. This is because the sinuses and ears are closely connected via the Eustachian tubes, which help regulate pressure between the middle ear and the throat. When sinusitis leads to inflammation or congestion, it can block the Eustachian tubes, causing pressure to build up in the middle ear. This pressure can result in ear pain or discomfort. In addition to ear pain, sinusitis-related congestion may cause other symptoms like ear fullness, muffled hearing, or even fluid buildup in the ear. If the Eustachian tube blockage persists, it can sometimes lead to a secondary ear infection, further worsening the pain. If ear pain accompanies sinusitis, it’s important to manage the underlying sinus condition with decongestants, nasal sprays, or other treatments recommended by a healthcare provider. If the ear pain is severe or persists, seeking medical advice is important to rule out complications like ear infections. Will sinusitis go away on it's own? Mild cases of sinusitis can go away on their own, especially if they are caused by viral infections like the common cold. Viral sinusitis typically resolves within 7 to 10 days without the need for antibiotics. In these cases, managing symptoms with rest, hydration, saline nasal rinses, and over-the-counter decongestants or pain relievers can help you feel better while the infection runs its course. However, chronic sinusitis or bacterial sinus infections may not go away on their own and could require medical treatment. Bacterial sinusitis may persist for more than 10 days and may require antibiotics to clear the infection. Chronic sinusitis, which lasts for 12 weeks or more, often requires a more comprehensive treatment plan, including corticosteroid nasal sprays, antihistamines, or even surgery in severe cases. If symptoms last longer than 10 days, worsen, or include fever or significant facial pain, it’s important to consult a healthcare provider for proper diagnosis and treatment. What is a naturopathic approach to sinusitis? The approach will vary depending on whether the sinusitis is acute or chronic and the cause. Most people seeking a naturopathic approach are seeking to address chronic symptoms. To identify the cause, first identify if there are dental issues contributing to the sinusitis, such as allergies, nasal polyps, a deviated septum or bone spur. You are also more likely to get sinusitis if you are a swimmer. It is also important to look at how this has been treated as some over-the-counter decongestants can make sinusitis worse when taken for a long period of time. A naturopathic approach would be to strengthen the immune system. There are also many self-help measures that for some can give some temporary relief. This includes: Steaming –Steaming can help relieve congestion of the sinuses and support ENT problems. Ensure the steam is not so hot it would burn you. You can purchase a facial steamer or simply place your head over a bowl of hot water and cover your head with a towel to ensure the steam does not evaporate too much. You can add a few drops of a decongestant oil such as eucalyptus. Facial Massage –This can help relieve congestion and encourage lymphatic and mucus drainage. Use firm strokes with the pads of your fingers. Reflexology or Acupuncture –This has been shown for some to help bring some relief of chronic sinusitis. Warm Facial Compress –When things get very painful, holding a warm compress onto the area can help to soothe the pain and encourage mucus drainage. Oil Pulling –This is now commonly used to help clean the teeth and remove bacterial from the mouth. It has also been shown to help bacterial balance for the how gut/digestive tract and supports the mucus membranes where bacteria tend to thrive. Place a little coconut oil in your mouth and gargle for at least 15 minutes before spitting out. It has powerful antibacterial and anti-fungal properties. Sinus Irrigator –It is worth considering using a sinus irrigator, which is a device that uses salt water and can help flush out the mucus membranes. You should not attempt to irrigate your nostrils or sinuses with tap water as this can worsen or even cause infection. What is the right diet for sinusitis? There is no specific diet for sinusitis, but improving the diet to create a healthy gut and healthy immune system will help. It is also important to identify any food allergen or intolerance and avoid these, whilst repairing gut health and supporting the immune system. It is important to ensure you have a diet rich in antioxidants, especially those rich in vitamin C, Vitamin A & beta-carotene, Vitamin E, Zinc and Selenium. Studies have shown these antioxidants can reduce the symptoms and duration of symptoms by 20%. Vitamin C Broccoli, Kale, Berries (especially strawberries), red peppers, kiwi, guava Vitamin A & Beta-carotene Carrots, sweet potato, spinach, dark leafy vegetables, cantaloupe melon, bell peppers, fish, liver, lycopene-rich tomatoes, watermelons, and guavas. Vitamin E Avocado’s, wholegrains, nuts, seeds, sweet potato, butternut squash, spinach Zinc Pumpkin seeds, shellfish, flax seeds, oysters, grass-fed beef, kidney beans, eggs, garlic, turkey, pork Selenium Brazil nuts, tuna, halibut, sardines, grass-fed beef, turkey, beef liver, chicken, egg, spinach. Quercetin Green Tea, citrus fruits, onions, red wine, capers, cherries, apples, broccoli, grapes. Ensuring a diet of real food and low in processed foods, higher in nutrients is key. It is also important to opt for a diet high omega 3 (from oily fish such as salmon, mackerel, sardines) and good protein and healthy fat. Omega 3 is very anti-inflammatory, so increasing these in our diet is key whilst keeping omega 6 (more inflammatory), lower. There are three types of omega-3 fatty acids: alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found in plants, such as flaxseeds, chia seeds and nuts, but it is quite hard for the body to convert it for use, especially because our diets tend to be higher in omega-6 fats, which negatively affect the process. It is generally advised, therefore, that we get our essential omega-3 fats from EPA and DHA which are found in oily fish and some animal foods. Sugar can have a detrimental effect on all aspects of our health, but especially our gut and immune response as it is also very inflammatory. Don’t think of sugar as just refined white sugar, it is also found in high carbohydrate diets and diets high in fruit, especially dried fruit. Most processed foods are high in sugars and unhealthy fats and low in nutrients, so aiming for a diet free from processed foods, sugars, and inflammatory man-made seed oils is key. What are key supplements and herbs to help with sinusitis? Quercetin Quercetin is a flavonoid. It is a powerful antioxidant, but also has antihistamine and anti-inflammatory properties. It is especially good for nasal congestion, sinus issue, hay fever and some allergies. It can also help to boost the immune system. Studies have also can also protect from heart disease and cancer. – however, you should consult your medical practitioner if you are taking heart medication especially anticoagulants. Vitamin C Vitamin C is very important for overall health, but in context of sinus, we will focus on the immune boosting benefits. Vitamin C plays a key role in the production of white blood cells, which are our protection against infection. Once these white blood cells are formed, vitamin C helps to protect them from damage. Zinc Zinc is another immune boosting nutrient, but is also a great anti-inflammatory mineral. It is needed for a variety of vital functions in the body including DNA synthesis, protein synthesis, healing, growth, and immune function. Our body does not produce or store zinc, so it relies completely on us providing this essential nutrient from our diet on a regular basis. This can be a challenge given our low nutrient western diet, depleted soils, and processed foods. Selenium Selenium is a powerful antioxidant but is very depleted in our soils so deficiencies in selenium are common. We associate selenium more with thyroid function, but it plays a vital role in our metabolism and immune function. Just like all antioxidants, selenium mops up free radicals and can help prevent DNA damage and oxidative stress – things that lead to degenerative disease. Vitamin D3 Low levels of vitamin D have been linked to poor gut and immune health, so ensuring this is topped up is vital. In the UK it is very difficult to get good levels of vitamin D in the winter months, so supplementation is often required. However, for those exhibiting symptoms and with limited sun exposure, such as night shift workers, it is often necessary to use vitamin D all year round. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What is Restless Leg Syndrome? Restless leg syndrome (RLS) can also be known as Willis Ekbom disease and is linked to involuntary movements and the urge to move. This is very common and affects 1 in 10 of adults. RLS can occur any time of life. Women are more prone to RLS and there is a link to pregnancy, where RLS can affect 1 in 5 pregnant women. The cause is unknown but there is a potential link to issues with dopamine pathways. Dopamine reduces during the day and this may explain why people feel more effects at night. RLS is also hereditary. Most cases of RSL are not linked to health issues, but some people with health issues including anaemia, fibromyalgia, kidney disease, ADHD, underactive thyroid, and diabetes can also experience secondary restless leg syndrome. What are symptoms of restless leg syndrome? Symptoms can feel like any of the following: Urge to move legs, often worse in evenings and whilst in bed Involuntary movements of legs and sometimes arms Crawling sensation on the legs and feet. Tingling, burning, itching Cramping sensation What causes restless leg syndrome? RLS can flare up due to a variety of triggers, often related to lifestyle, diet, and underlying health conditions. Common factors that can cause flare-ups include: Lack of Sleep or Fatigue: Poor sleep or sleep deprivation can worsen RLS symptoms, as fatigue tends to exacerbate the sensation of restlessness in the legs. Caffeine, Alcohol, and Nicotine: These stimulants can disrupt nerve function and increase the frequency or intensity of RLS symptoms. Reducing or avoiding these substances may help decrease flare-ups. Iron Deficiency: Low levels of iron in the body, or iron deficiency anemia, can contribute to RLS symptoms. Ensuring proper iron intake, either through diet or supplements (under medical guidance), may help reduce flare-ups. Medications: Certain medications, such as antihistamines, some antidepressants, and antipsychotic drugs, may worsen RLS symptoms. If you suspect your medication is causing flare-ups, consult your doctor for alternatives. Stress and Anxiety: Emotional stress and anxiety can make RLS symptoms worse, especially during times of heightened stress. Practicing relaxation techniques like yoga, meditation, or deep breathing may help manage stress and reduce flare-ups. Sedentary Lifestyle: Long periods of inactivity, such as sitting or lying down for extended periods, can trigger or worsen RLS symptoms. Regular physical activity and stretching can help alleviate symptoms. Pregnancy: RLS is common in pregnant women, particularly in the third trimester, likely due to changes in hormones and iron levels. Symptoms often improve after delivery. Certain Medical Conditions: Conditions like diabetes, kidney disease, and peripheral neuropathy are associated with RLS. Managing these conditions may help reduce the frequency and severity of RLS flare-ups. Addressing these triggers through lifestyle modifications, dietary changes, and consulting a healthcare provider can help manage RLS symptoms and reduce the frequency of flare-ups. What is a naturopathic approach to RLS? Those who experience restless leg syndrome with unrelated health issues may find simple lifestyle changes can help enormously. Disruption in sleep can cause other health issues, so it is important to address this by changing sleeping habits and finding ways to reprioritise your sleep. Sleep hygiene, referring to simple techniques can help with good sleep, start from the moment we wake up. Opening curtains ensures good vitamin D and sunlight reaches us in our room. Bedtime routines aid melatonin production. To get a good night’s sleep, the body must convert serotonin into melatonin. This process is triggered by darkness which helps induce and maintain sleep. This can be disrupted by computer and TV screen glare, which is why it is recommended not to use electrical devices in the bedroom for at least 1 hour before retiring. Research has also shown that exposure to noise and light during sleep can suppress the immune system as well as disrupt natural sleep patterns. Body temperature should drop prior to sleep and rise again as we wake, so maintaining a cooler room will help to keep a cooler body temperature, which is vital for a good night’s sleep. Creating a light breeze in the bedroom by opening a window or door to allow the air to flow, and wearing loose clothing in bed will also help. Stress, anxiety, and depression happens to all of us at some time in our adult life and are the most common mental disorders in the UK. Long-term stress and anxiety can cause the adrenal glands to become exhausted, leading to adrenal fatigue, which increases symptoms of fatigue, lack of concentration, mood swings, weight issues, fear, depression, muscle aches, cravings, memory loss, anxiety, and insomnia. It can also affect our dopamine and serotonin pathways and therefore the production of melatonin. Hydration and good electrolyte balance is also key. Staying hydrated can help prevent restless leg syndrome and leg cramp. When the body is dehydrated it won’t work at its optimum level and this can lead to worsened RLS symptoms. It is also particularly important when in warmer climates as you will be more susceptible to dehydration. You should try to avoid or reduce intake of diuretics such as caffeine and alcohol. Anaemia can also be a contributory factor, so it is important to get your iron levels tested. Keeping active during the day also exhausts you, preparing for a better night’s sleep. This does not have to be frantic exercise as even a simple walk has shown to help, especially if you walk for a few hours before sleeping. Stretching exercises can also help, and some people have found relief with Yoga or Pilates to help stretch the muscles but also to help relax and calm the mind. Some medications can make the symptoms of RLS worse for some patients, such as antidepressants, SSRI’s, Tricyclic medications, Antacids. Some medications, such as antihistamines and cold & flu remedies, can even contribute to RLS. If you are concerned, speak to your doctor. Do not stop any medication without your GP’s approval. How to improve sleep with restless leg syndrome Improving sleep with Restless Leg Syndrome (RLS) can be challenging, but certain strategies can help manage symptoms and promote better rest. Here are some tips to improve sleep when dealing with RLS: Establish a Consistent Sleep Routine: Going to bed and waking up at the same time every day can help regulate your body’s internal clock and improve overall sleep quality. A consistent routine may also help minimize the frequency of RLS symptoms. Exercise Regularly: Regular physical activity, especially low-impact exercises like walking, swimming, or yoga, can help reduce the severity of RLS symptoms and improve sleep. However, avoid vigorous exercise late in the evening, as it can worsen symptoms for some individuals. Create a Relaxing Bedtime Routine: Engage in relaxing activities before bed, such as taking a warm bath, practicing gentle stretches, or meditating. These activities can help calm the body and mind, making it easier to fall asleep despite RLS symptoms. Limit Caffeine, Alcohol, and Nicotine: These substances can trigger or worsen RLS symptoms. Avoid consuming them, especially in the hours leading up to bedtime, to improve your chances of sleeping more soundly. Stretching and Massaging the Legs: Stretching your legs before bed or massaging them can reduce the urge to move, helping ease RLS symptoms and promote better sleep. Apply Heat or Cold: Some individuals find relief from RLS symptoms by using heating pads or cold compresses on their legs before bed. Experimenting with heat or cold therapy can help you find what works best to calm your symptoms. Ensure Proper Nutrition: Low levels of iron, magnesium, or vitamin D can contribute to RLS. Consult with your healthcare provider about testing for deficiencies, and consider adjusting your diet or taking supplements if needed. Consider Medication if Necessary: If lifestyle changes aren’t providing enough relief, talk to your doctor about potential medications to manage RLS. Several options, including dopaminergic agents, can help reduce symptoms and improve sleep. By incorporating these strategies, you can reduce RLS symptoms and improve the quality of your sleep. It’s important to speak with a healthcare provider if symptoms persist or worsen, as they can recommend further treatments tailored to your specific needs. What is the right diet for RLS? Changing diet and lifestyle and dealing with associated health issues, such as weight, high cholesterol, high blood pressure, inflammation will all help with RLS. Diabetes and other health issues increase your risk of restless leg syndrome, so it is very important to address this. Ensure you are consuming a balanced, nutrient-rich diet, full of B-vitamins, especially folic acid, as well as omega 3, Iron, vitamin C, potassium, and magnesium. B vitamins are essential to produce serotonin and melatonin, especially B1, B3 and B6 and Omega 3 fish oils. These are found in salmon and mackerel and are known to both relieve stress and anxiety and to regulate inflammation. You should also look for foods that help the melatonin cycle and aid sleep, such as foods rich in Tryptophan, found in turkey, fish, nuts, seeds, and bananas. Avoid a processed foods, sugars, and inflammatory foods. The main aim is to encourage a nutrient-dense diet, higher in fat and protein, to encourage repair and to support good blood sugar balance. It is also important to avoid triggers such as alcohol and caffeine. What are key supplements and herbs to help with RLS? Magnesium Magnesium is responsible for over 300 metabolic processes within the body, including energy metabolism, DNA replication, protein synthesis and detoxification. Despite its long list of health benefits which supports its name as the ‘miracle mineral’, many individuals simply do not get enough magnesium from their diet due to several reasons such as overconsumption of processed foods, poor digestive health, poor soil quality, medication or simply not eating enough magnesium rich foods. Magnesium is found in many molecules and some of these cannot be absorbed or digested well, such as magnesium oxide, which tends to be found in cheaper supplement formulations. The 3 best and most popular forms of magnesium are magnesium glycinate, magnesium citrate and magnesium malate. The best magnesium for general support is magnesium glycinate which is known for great relaxation properties. Magnesium citrate is another bioavailable form which has the added benefit for those who have sluggish bowels as it can help hydrate the stools. Magnesium malate is another great form of magnesium for those with energy or mitochondrial issues. B Vitamins These can help with restless leg but are also often missed with a poor diet or a vegan diet. B12 and folate are also needed for good sleep and mental health. You can get good sources of B vitamins from red meat, especially organ meat, leafy greens, beans and pulses and some cereals. Iron Anaemia can be a contributing factor for some people with RLS, so it is worth getting your iron levels tested to ensure they are at optimum levels. It is also important to add vitamin C to help with the utilisation and absorption of iron. Vitamin E has also been shown to be beneficial for those with RLS, especially when combined with vitamin C. Vitamin D Patients with RLS have been shown to have lower levels of vitamin D. Vitamin D is a very underestimated vitamin which impacts our health in many ways. Vitamin D deficiency can affect our immune system, respiratory system (especially incidences of asthma) depression, heart disease, multiple sclerosis, diabetes and even cancer. Vitamin D helps lower our blood pressure and helps to keep us calm and less anxious. It has even been shown to help the body break down the stubborn fat cells. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What is liver health? Our liver is one of the most important organs in our body. It plays a vital role in digestion including protein synthesis and the breakdown of fats and carbohydrate control. It also detoxifies the body, fighting infection, blood sugar balance, energy production and hormone regulation. Our liver never really gets much attention until we start to show signs of dysregulation. This could be the formation of fatty liver or could be the symptoms of poor digestion, stagnation of the gall bladder or low energy. To maintain good liver health, we need to address our lifestyle, diet, environment, and overall health. We are concentrating here on two of the most commonly seen liver conditions where dietary and lifestyle changes can make a big difference. How to improve your liver health Improving liver health is essential for maintaining overall wellness, as the liver plays a crucial role in detoxification, digestion, and nutrient storage. Here are several key strategies to enhance liver health naturally: Eat a Balanced, Nutrient-Rich Diet: Incorporating foods that support liver function is important. Focus on: Leafy Greens: Vegetables like spinach, kale, and broccoli are rich in antioxidants and chlorophyll, which help detoxify the liver. Fatty Fish: Salmon, mackerel, and sardines contain omega-3 fatty acids, which reduce inflammation and support liver health. Cruciferous Vegetables: Vegetables such as Brussels sprouts, cabbage, and cauliflower can help increase the production of detoxifying enzymes in the liver. Limit Alcohol and Processed Foods: Excessive alcohol and processed foods high in sugars, unhealthy fats, and preservatives can strain the liver and lead to fatty liver disease. Reducing alcohol intake and avoiding junk food can ease the burden on the liver. Hydration: Staying well-hydrated is essential for liver function, as water aids in flushing toxins from the body. Drink plenty of water daily to support liver detoxification. Exercise Regularly: Physical activity helps maintain a healthy weight and reduce fat buildup in the liver, which can lower the risk of non-alcoholic fatty liver disease (NAFLD). Aim for at least 30 minutes of moderate exercise most days of the week. Use Liver-Supporting Herbs: Some herbs, such as milk thistle, dandelion root, and turmeric, have been shown to promote liver health by reducing inflammation and supporting detoxification. Consult a healthcare provider before using herbal supplements to ensure they are safe for you. Manage Toxins and Medications: Limit exposure to environmental toxins and chemicals that can burden the liver. Use medications as directed by a healthcare provider, as overuse of certain drugs, like acetaminophen, can damage the liver. By following these steps and maintaining a healthy lifestyle, you can support optimal liver function and reduce the risk of liver-related health issues. What is fatty liver disease? We are seeing a big rise in non-alcoholic fatty liver disease (NAFLD), even in young children. It is estimated that this now affects at least 25% of the western population. It is caused by high levels of fat (triglycerides) in the liver. Risk factors of fatty liver include diabetes, high blood pressure, high cholesterol, and weight gain. NAFLD can be suspected when liver enzymes are raised by can only really be confirmed through a scan (ultrasound or CT Scan). Approximately 30% of those with NAFLD go on to develop NASH (Non-alcoholic Steatohepatitis), where the liver becomes inflamed and damaged. This damage can lead to the formation of scar tissue as the liver tries to repair itself, known as fibrosis. If the patient does not address lifestyle and dietary changes, this could develop into cirrhosis of the liver.Fatty liver used to only be seen in alcoholics, but in the last 30-40 years we have seen a steady increase unrelated to alcohol. The main causes of fatty liver are all related to lifestyle and diet. What are causes of fatty liver disease? Causes of fatty liver disease are: High sugar diets, especially high fructose foods High levels of saturated fat, especially when combined with high sugar foods A diet high is processed foods, especially in refined carbs and processed fats. A sedentary lifestyle A high calorie diet, especially from the wrong type of foods Genetics Insulin resistance & metabolic syndrome, also caused by all of the above. How can you address fatty liver disease? Whilst it helps to support the liver with herbs or supplements, the most important and effective way to address a sluggish liver and fatty liver disease is to address lifestyle and diet first and foremost. Cut out all processed foods and man-made seed oils Reduce sugar, refined carbs and high fructose foods. A low carb, ketogenic diet has been shown to help reduce fatty liver as well as aid weight loss. Avoid unhealthy processed fats and change to a diet of good, healthy, natural fats. Exercise. What are gall stones and bile duct? Gall stones are incredibly common, especially in women 40+, often made worse by hormone dysregulation, especially oestrogen excess. They also tend to be seen more in those who are overweight, diabetic, have a family history of gall stones, poor diet, sedentary lifestyle, and high triglycerides. There are also some medications which can impact the formation of gall stones. Gall stones are made up of cholesterol, calcium and other substances found in bile. Once the stones are formed, they can cause pain and digestive issues. Pain tends to radiate up the right side of the body and around the shoulder blade. The pain is often referred to as biliary colic. It can also come with digestive issues, raised heartrate, itchy skin, and anxiety. These symptoms need to be checked by your GP and they may suggest further tests including blood and scans. Most people avoid fat once the gall stones have formed, but evidence has now shown a low-fat diet can actually cause stones to form, so the general advice now is to have a good unprocessed diet, with some healthy fats included in moderation. A nutritionist can offer the best advice for this. Digestive enzymes can help in the early stages or after surgery, but these need to be prescribed by your healthcare professional. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP. Ready to take your weight loss to the next level? In Week 18 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

What is acne? Acne is typically seen in teenagers during puberty, can be an issue at any time of our life. There are various varieties of acne. Most tend to have a hormonal base. Acne vulgaris affects the oil secreting glands as well as hair follicles and tends to be the more common superficial acne. Sebum blocks the hair follicles, leading to a formation of small bacteria-filled cysts known as comedones. Intact comedones are the closed whiteheads or the open black heads, but ruptured comedones include acnes pustules, cysts, and papules as well as general inflammation in the area. Acne conglobata is more cystic in nature, working on a deeper level and resulting in scaring. Both types tend to affect our face, neck, chest and back. Acne can have a devastating effect on our confidence, especially during our teens when we are becoming more aware of our looks at a time when our peers can be very cruel. This can result in depression as well as low confidence. What are symptoms of acne? Symptoms can include any of the following: Open pores causing blackheads Blocked pores, causing whiteheads or painful lumps under the skin Papules and pustules. Cysts Redness and inflammation Scarring Excess sebum production You can also have Acne Rosacea (see our Rosacea factsheet for more information), which is more common in adults, particularly those over 30 years of age. This can include red rashes, bumps and pimples around the face. This can cause swelling of the nose and growth of excess tissue (rhinophyma). It is more common in women but can be more severe when it does affect men. What are typical treatments for acne? Typical treatments of acne deals with the symptoms, for example, skincare regimes targeting excess sebum production by drying out the skin. This can often have the opposite effect as the skin tries to create a balance. It is common for females during puberty to be offering a contraceptive pill combined with antibiotic treatments, topical retinoids, and skin treatments such as azelaic acid or benzoyl peroxide in cases of more chronic acne, especially acne conglobate.We typically see acne during puberty for both sexes, but it is far more common in males due to the rise in testosterone with an increase in 5a-alpha-reductase. Women who have an increase in androgen hormones, linked to polycystic ovarian syndrome, can struggle much more with acne. What are natural treatments for acne? A naturopathic approach for acne, first looks at the possible causes. Things to consider include: Hormones Liver health Gut health Candida Poor detoxification Diet Nutritional deficiencies Candida is something to consider, especially with Acne Vulgaris, as the overgrowth of yeast can be a big acne trigger. Please refer to our factsheets on Candida as well as Leaky Gut for more help and information. What is the right diet for acne? There is no single correct right diet to eliminate, but adopting a diet designed to create a healthy gut, healthy immune system, and good liver health may help. If Candida is suspected, it is important this is addressed with diet as well as treatment.There are some foods which may make acne worse. Typically, this is associated with a heavily processed diet, especially one high in junk foods. There is some evidence, showing dairy can negatively impact acne in some cases, as it can stimulate serum production due to the stimulation of IGF-1 (insulin-like growth factor 1).Ensuring a diet of real food, low in processed foods and higher in nutrients is key. It is also important to opt for a diet high omega 3 (from oily fish such as salmon, mackerel, sardines), good protein and healthy fats to ensure good skin repair.Sugar can have a detrimental effect on all aspects of our health, but especially our gut by feeding unhealthy bacteria and yeast, having a direct impact on our skin health. Diets with high glycaemic loads trigger a sugar rush, which in turn stimulates the production of insulin, disrupting other hormones and increasing inflammation. This also increases the production of sebum. Sugar produces AGE’s, which stands for Advanced Glycation End products. These have been linked to a multitude of diseases, and also affects our skin. Glycated collagen is produced which ages the skin, making it less flexible and produces wrinkles. Surprisingly, you produce more glycated collagen from fructose, so avoid high fructose corn syrups, fruit concentrates and smoothies. You can also get more AGE from eating a diet rich in fried foods.Most processed foods are high in sugars and unhealthy fats and low in nutrients, so aiming for a diet free from processed foods, sugars, and inflammatory man-made seed oils is key. What are some natural acne treatments for oily skin? Natural acne treatments for oily skin focus on reducing excess oil, clearing clogged pores, and soothing inflammation, all without harsh chemicals. These remedies can be effective, especially when combined with a good skincare routine. Here are some options: Tea Tree Oil: Known for its antibacterial properties, tea tree oil can help reduce acne-causing bacteria. It's especially helpful for oily skin, as it dries out pimples and reduces inflammation. Dilute a few drops with a carrier oil, such as jojoba oil, and apply it directly to affected areas. Aloe Vera: Aloe vera is well-known for its soothing and anti-inflammatory effects. It helps to calm irritated skin and reduce redness caused by acne. Aloe vera can be applied as a gel to the skin, which will also moisturize without adding excess oil. Witch Hazel: Acting as a natural astringent, witch hazel helps reduce excess oil production and tightens the skin. It can be applied as a toner after cleansing to balance the skin's oil levels while minimizing the appearance of pores. Clay Masks: Natural clay masks, such as bentonite or green clay, absorb excess oil and draw out impurities from the skin. Using a clay mask once or twice a week can help prevent breakouts and leave the skin feeling refreshed. Apple Cider Vinegar: Diluted apple cider vinegar can be used as a toner to help balance the skin's pH, reduce oil, and minimize acne-causing bacteria. It's important to dilute it well to prevent irritation, especially for sensitive skin. Vitamin E: Taken as a supplement or used topically, Vitamin E is recommended to help reduce scarring. Jojoba Oil: Research supports that jojoba oil is beneficial in treating acne as an ingredient and on its own. A 2012 German study found a clay jojoba oil facial mask effective in healing skin lesions and mild acne. Participants who applied jojoba oil masks two to three times per week saw a significant decrease in inflammation, lesions, and acne. By incorporating these natural treatments into your skincare routine, you can help manage oily skin and reduce acne without harsh chemicals. Always perform a patch test before using any new product, as natural ingredients can sometimes cause irritation for sensitive skin. However, you do have to consider what you are putting on our skin, as these can be linked to hormone disruption as well as having a negative effect on the production of sebum. Some products strip the skin of oils, causing your skin to product more oil to in order to rebalance, perpetuating the cycle.  What are some natural acne treatments only for black skin?  When treating acne naturally on black skin, it’s important to focus on remedies that won’t irritate or cause hyperpigmentation, a common issue in darker skin tones. Here are some natural treatments that can help manage acne while being gentle on black skin: Aloe Vera: Aloe vera gel is a soothing and hydrating option that can help reduce inflammation caused by acne. It is especially beneficial for black skin as it helps to calm irritated skin and minimize the risk of post-inflammatory hyperpigmentation (dark spots) that can develop after acne heals. Turmeric: Known for its anti-inflammatory and antimicrobial properties, turmeric can be used as a face mask to reduce acne-causing bacteria and prevent future breakouts. It can also help even out skin tone, reducing the appearance of dark spots that may result from acne. Honey: Raw honey is a natural antibacterial agent and is gentle enough for sensitive skin types, including black skin. It can help prevent acne by keeping bacteria at bay while moisturizing the skin to avoid over-drying. Applying honey as a face mask can soothe irritation and promote healing. Shea Butter: Although typically used as a moisturizer, raw shea butter can also help with acne on black skin. It has anti-inflammatory properties and won’t clog pores, making it a good option for hydrating the skin without triggering more breakouts. It’s also great for reducing the appearance of scars and dark spots. Black Soap: African black soap, made from plant-based ingredients like cocoa pods and shea tree bark, is a popular natural remedy for acne on black skin. It helps remove excess oil, exfoliates dead skin cells, and fights bacteria without stripping the skin of its natural oils. These natural treatments, when used consistently and correctly, can help manage acne while preventing the common concern of hyperpigmentation in black skin. As with any new treatment, it’s important to perform a patch test first to ensure the skin reacts positively. What are key supplements and herbs to help with acne? Supplementation for acne needs to be tailored to the individual. Any treatments very much depend on the possible causes and triggers, requiring a personalised approach. It is very important to address the underlying cause of acne. This can include poor gut health, hormone imbalances or sluggish liver. Each of these will are addressed separately. However, there are basic nutrients that may help alleviate the most common acne causes and symptoms. Zinc Zinc is a great immune boosting nutrient and anti-inflammatory mineral. It is needed for a variety of vital functions in the body including DNA synthesis, protein synthesis, healing, growth, and immune function. Our body does not produce or store zinc, so it relies completely on us providing this essential nutrient from our diet on a regular basis. This can be a challenge given our low nutrient western diet, depleted soils, and processed foods. Zinc plays a vital role in helping to balance 5a-alpha-reductase, but it is also known for its role in wound healing, fighting infection and even tissue regeneration. Vitamin C Vitamin C plays a key role in the production of white blood cells, which provide our protection against infection. Once these white blood cells are formed, vitamin C helps to protect them from damage. It also plays a vital role in collagen production. Working alongside zinc, it can help fight bacteria and boost the immune system. Selenium This powerful antioxidant is very depleted in our soils so deficiencies in selenium are common. We associate selenium more with thyroid function, but it also plays a vital role in our metabolism and immune function. Just like all antioxidants, selenium mops up free radicals and can help prevent DNA damage and oxidative stress, which lead to degenerative disease.   How to remove acne scars naturally Removing acne scars naturally takes time and consistency, as natural remedies focus on gradually improving skin texture and reducing discoloration. Here are some effective natural methods to help fade acne scars: Aloe Vera: Aloe vera is well-known for its healing properties. It helps reduce inflammation, promotes collagen production, and lightens scars over time. Apply fresh aloe vera gel directly to the scars daily to see gradual improvement. Rosehip Oil: Rosehip oil is packed with essential fatty acids and antioxidants that promote skin regeneration. It's especially effective for reducing the appearance of dark spots and improving the overall texture of the skin. Apply rosehip oil regularly to help fade scars. Honey: Honey, particularly raw honey, is a natural humectant and healing agent. It promotes tissue regeneration and can help lighten scars over time. Apply it as a mask or spot treatment to scars and leave it on for 10–15 minutes before rinsing. Turmeric: Known for its anti-inflammatory and skin-brightening properties, turmeric can be used to reduce the appearance of acne scars. Mix turmeric powder with honey or yogurt to create a mask and apply it to the affected areas. Over time, it can help even out skin tone and fade scars. Coconut Oil: Rich in vitamins and fatty acids, coconut oil helps repair damaged skin and reduces the appearance of scars. Massaging coconut oil into the scarred areas daily can improve skin elasticity and reduce discolouration. While these natural remedies can help reduce acne scars, it’s important to remember that results can take time and consistency. If scars are severe, combining natural treatments with professional options like micro-needling or chemical peels might offer faster and more significant results. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What is asthma? Asthma is a disease of the lungs common in children, but can affect any age. The rate of Asthma has doubled in the last 20+ years. The airways become inflamed, narrowing and restricting airflow, which can be very distressing. It is important to take asthma very seriously and to seek medical help if symptoms worsen. What are symptoms of asthma? Symptoms can include any of the following: Coughing Wheezing and shortness of breath Low immune system Fast heartbeat Drowsiness, dizziness, and lethargy Blueness to lips Asthma can be aggravated by dust, pollen, animal dander, fumes and pollution, medication, stress and mould and damp conditions. It can be worse in cold weather, night, or early mornings and is also intensified by infection, including common colds. There is no known cure for asthma so standard treatment focusses on relieving the symptoms. Usually this is delivered by either relief inhalers, prevention inhalers or both. Prevention inhalers tend to contain a small number of steroids. For those whose asthma is less controllable, there are other courses of medication to consider. Does the gut health affect asthma? There is increasing evidence suggesting that the gut can affect asthma through what is known as the gut-lung axis. This connection highlights how the health of your gut microbiome—the collection of bacteria and other microorganisms in the digestive tract—can influence respiratory conditions like asthma. Here’s how the gut may impact asthma: Gut Microbiome and Immune System: The gut is home to a large portion of the body’s immune system. A healthy and balanced gut microbiome helps regulate the immune response and reduce inflammation, which is critical for conditions like asthma, where inflammation of the airways is a key factor. Disruptions in the gut microbiome, such as an overgrowth of harmful bacteria or a lack of beneficial bacteria, can lead to increased inflammation and potentially worsen asthma symptoms. Gut Dysbiosis: Studies have shown that individuals with asthma often have imbalances in their gut microbiome, known as gut dysbiosis. This imbalance can affect how the immune system responds to allergens, potentially increasing the severity of asthma symptoms. Improving gut health by restoring balance in the microbiome may help regulate immune responses and reduce asthma flare-ups. Leaky Gut and Inflammation: A condition called leaky gut syndrome can also contribute to increased inflammation in the body, including in the lungs. Leaky gut occurs when the gut lining becomes permeable, allowing toxins and bacteria to enter the bloodstream, which can trigger inflammation and potentially exacerbate asthma symptoms. Probiotics and Asthma Management: Research suggests that improving gut health through the use of probiotics may help manage asthma symptoms. Probiotics, which are beneficial bacteria, can help rebalance the gut microbiome, reduce inflammation, and potentially improve lung function. While more research is needed, early studies indicate that probiotics may offer a supportive role in asthma treatment. The gut can influence asthma by affecting the immune system, promoting inflammation, and altering how the body responds to allergens. Maintaining gut health through a balanced diet, probiotics, and lifestyle changes may help manage asthma symptoms. What is a naturopathic approach to asthma? Whilst there is no known cure, a naturopathic approach seeks to identify the common triggers whilst strengthening the immune system and overall health. Identifying triggers of asthma is a complex process, as asthma is usually triggered by combinations of many potential factors.Common triggers to consider: Genetics Obesity Allergens and intolerances to foods such as dairy, wheat/gluten and eggs are common individual triggers, and any sufferer of asthma should be tested for these. Other allergens include animal dander, dust, and pollen. Environmental exposure such as mould exposure, damp conditions, fumes, chemical pollutants, and smoke. Dysbiosis of the gut. Low vitamin D. Low omega 3. Stress - one of the biggest contributors to poor gut health, one of the most common triggers for many other conditions including asthma and eczema. Low immune system, which is often seen alongside poor gut health. Changes in the weather, especially cold spells, and changes in humidity. Medication. Exercise or exertion. Shock and panic. Poor diet lowers the immune system as well as having a detrimental effect on our gut and liver. Asthma in children can also manifest alongside hay fever, eczema and recurrent throat or ear infections. What is the right diet for asthma? There is no specific diet to prevent asthma, but a diet designed to create a healthy gut and immune system may improve symptoms.Any food triggers, allergens, or intolerances need to be identified. In some cases, dairy, wheat, and gluten can worsen symptoms. Dairy can be very mucus-forming.Foods high in sulphites have been shown to worsen asthma, such as dried fruits, beer, wine, cider, cereals, and processed or canned foods.It is important to ensure you have a diet as rich as possible in antioxidants such as vitamin C, vitamin A & beta-carotene, vitamin E, zinc and selenium.An anti-inflammatory diet should also help and we recommend increasing omega-3 whilst reducing inflammatory omega-6. There are three types of omega-3 fatty acids: alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found in plants, such as flaxseeds, chia seeds and nuts, but it is quite hard for the body to convert it for use, especially because our diets tend to be higher in omega-6 fats, which negatively affect the process. It is generally advised that we get our essential omega-3 fats from EPA and DHA which are found in oily fish and some animal foods.Whilst there are varying diets, one thing all experts agree on is a diet free from processed foods, sugars, and inflammatory oils such as man-made seed oils and highly processed oils. What are key supplements and herbs to help with asthma? Vitamin D Vitamin D is an underestimated vitamin and a deficiency can impact our our health in many ways. Vitamin D deficiency can affect our immune system, respiratory system (especially incidences of asthma) depression, heart disease, multiple sclerosis, diabetes and even cancer. Vitamin D helps lower our blood pressure and helps to keep us calm and less anxious. It can also help the body break down stubborn fat cells. Quercetin This flavonoid is a powerful antioxidant, but also has antihistamine and anti-inflammatory properties. It is especially good for nasal congestion, sinus issues, hay fever, asthma, and some allergies. It can also help to boost the immune system. Studies have shown it can help to protect from heart disease and cancer. You should consult your medical practitioner before supplementing Quercetin if you are taking heart medication, especially anticoagulants. Probiotics Restoring gut health is key to a good immune system. We tend to see more dysbiosis of the gut in babies who were born by caesarean section, babies who were not breastfed, and those who had early exposure to antibiotics. Poor gut health can also flare after weaning. Omega 3 Omega 3, found in oily fish, is anti-inflammatory. A study of children over 6 months showed less incidence of asthma when given more omega 3 in their diet. Omega 3 has many health benefits ranging from heart health, joint health, brain health and more. Vitamin C This powerful antioxidant helps protect our cells from the effects of free radicals. It is important for overall health but in the context of asthma it can help reduce bronchial spasms as well as protect from exercise-induced asthma. Vitamin C plays a key role in the production of white blood cells, which protect against infection, helps to protect them from damage once they are formed. High concentrations of vitamin C are found in the adrenal gland, so this is often the first sign of adrenal dysfunction when we start to become deficient in this essential vitamin. We also see more need for vitamin C when we smoke, have high stress, fight infection, or have a more toxic environment and lifestyle. Other supplements You can also support the immune system with key support, such as selenium, and beta glucan, especially important if there are other immune related conditions in tandem with the asthma. Zinc also supports the immune system but has also been shown to help reduce inflammation and support healing. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What is fibromyalgia? Fibromyalgia is a syndrome known to cause a variety of symptoms, predominately pain and fatigue. Whilst diagnosis can be challenging as there are no definitive test, it is important to get clarification from your doctor to rule out other conditions as the symptoms presented can be similar. Fibromyalgia is estimated to affect around 1 in 20 of the population, normally aged between 25 and 60 years of age and tends to affect more women than men. Conventional support involves pain relief and antidepressants, but may also involve lifestyle, exercise, and relaxation recommendations. What are symptoms of fibromyalgia? Symptoms can include any of the following: Pain and increased sensitivity to touch Fatigue Insomnia Brain fog and lack of concentration, known as Fibro-fog Headaches Dizziness Gut issues, including IBS, poor digestion, hyperpermeability and candida Dysmenorrhoea (Painful periods) Low mood & depression Stiffness of muscles Sensitivity to light Tingling/numbness hands and feet Can fibromyalgia be cured? Fibromyalgia cannot be cured, but it can be effectively managed with the right combination of treatments and lifestyle changes. Fibromyalgia is a chronic condition characterised by widespread pain, fatigue, and cognitive difficulties, and while there’s no definitive cure, many people find relief through a comprehensive approach that addresses symptoms. Medications: Doctors often prescribe medications such as pain relievers, antidepressants, and anticonvulsants to help manage fibromyalgia symptoms. These medications can reduce pain, improve sleep quality, and enhance overall well-being. Lifestyle Changes: Regular physical activity, such as low-impact exercises like walking or swimming, is highly recommended for fibromyalgia management. Exercise helps reduce pain and stiffness while boosting energy levels and mood. Additionally, adopting good sleep hygiene and stress management techniques, such as yoga, meditation, or mindfulness, can help control symptoms. Diet and Supplements: While no specific diet cures fibromyalgia, eating a nutrient-rich diet that includes anti-inflammatory foods can help manage symptoms. Some people may also benefit from supplements like magnesium, vitamin D, and omega-3 fatty acids to support muscle and joint health. Though fibromyalgia cannot be cured, taking a holistic approach to managing the condition can significantly improve the quality of life and reduce the severity of symptoms over time. Can fibromyalgia go away? Fibromyalgia does not typically go away completely, as it is a chronic condition. However, symptoms can be managed and improved over time with a combination of treatments, lifestyle changes, and stress management techniques. Many people with fibromyalgia experience periods of remission, where symptoms become less severe, but flare-ups may still occur. While there’s no cure, ongoing management can lead to a better quality of life and reduced pain. How do you diagnose fibromyalgia? Fibromyalgia is diagnosed primarily through a process of elimination, as there is no specific test to confirm the condition. Doctors will assess your symptoms, medical history, and perform a physical examination to rule out other conditions that could be causing similar symptoms. Here's how the diagnosis process typically works: Symptom Evaluation: The primary symptoms of fibromyalgia, including widespread pain, fatigue, and cognitive issues (commonly referred to as “fibro fog”), are the first clues for diagnosis. To meet the diagnostic criteria, the pain should be widespread, affecting both sides of the body and lasting for at least three months. Tender Point Exam: In the past, doctors used a “tender point” exam, checking 18 specific points on the body for sensitivity. However, this method is no longer a primary diagnostic tool. Now, more emphasis is placed on the patient's description of their symptoms rather than a strict count of tender points. Excluding Other Conditions: Since many other conditions, such as arthritis, lupus, and chronic fatigue syndrome, have similar symptoms, doctors will perform blood tests, X-rays, or other diagnostic tests to rule out these conditions. Common tests may include thyroid function tests or tests to check for inflammatory markers in the body. Widespread Pain Index (WPI) and Symptom Severity Scale (SSS): Modern diagnostic criteria use tools like the WPI and SSS, which help assess the extent and impact of pain and other symptoms like fatigue and sleep disturbances. These tools provide a more comprehensive view of how fibromyalgia is affecting daily life. Early and accurate diagnosis is key to managing fibromyalgia effectively, and working with a healthcare provider to rule out other conditions can help ensure you receive the right treatment. What is a naturopathic approach to fibromyalgia? There are a lot of grey areas with the cause of fibromyalgia. The causes of fibromyalgia are debated but there are links to gut health, hormone imbalance (especially serotonin, norepinephrine, and dopamine), abnormal nerve signalling, genetics, depression, trauma and lowered immune system (including possible connections to infections such as EBV and Lyme), but there is no definitive answer. People who have rheumatic disease affecting the joints, muscles or bones are more likely to develop fibromyalgia. Naturopathic support looks at the areas in need of support – gut health, inflammation, HPA axis, ATP production (a compromised ATP system can cause a build-up of lactic acid and break down of muscle tissue), sleep and immune system.Like so many conditions, a naturopathic approach combines many different aspects. These include: Identifying the possible triggers and specific remedies to these Changing dietary habits to repair the gut, immune system, and energy pathways Changing dietary habits to reduce inflammation and address blood sugar imbalances Changing dietary habits to address any nutritional weaknesses Making lifestyle changes, such as those to support good sleep and lower stress Stimulation of the vagus nerve. What is the right diet for fibromyalgia? Whilst there is no specific diet for fibromyalgia, certain dietary approaches can help manage symptoms and improve overall health. People with fibromyalgia often benefit from eating a balanced, anti-inflammatory diet that supports energy levels, reduces pain, and promotes better sleep. Some patients find they are triggered by certain foods such as dairy or foods high in lectins, (especially wheat and beans), or the nightshade family (tomatoes, potatoes, peppers, or aubergine), so this may be worth considering. Food intolerances should be investigated and addressed as they may contribute. Here are some dietary strategies that may help: Anti-Inflammatory Foods: Inflammation can worsen fibromyalgia symptoms, so incorporating anti-inflammatory foods like leafy greens, berries, fatty fish (rich in omega-3s), and nuts can help reduce pain and discomfort. Foods like salmon, walnuts, flaxseeds, and chia seeds are high in omega-3 fatty acids, which are known to reduce inflammation in the body. Whole Grains and Fiber-Rich Foods: Whole grains like oats, quinoa, and brown rice provide steady energy throughout the day, helping to combat fibromyalgia-related fatigue. Fiber-rich foods, including fruits and vegetables, can also aid digestion and help reduce bloating or gastrointestinal issues that some people with fibromyalgia experience. Lean Proteins: Protein is essential for muscle repair, especially important for those managing fibromyalgia-related muscle pain. Incorporating lean proteins like chicken, turkey, tofu, and legumes helps maintain muscle mass and supports energy. Avoid Processed Foods and Sugars: Highly processed foods, refined sugars, and trans fats can trigger inflammation and worsen symptoms. Reducing your intake of processed snacks, sugary drinks, and fast food can help stabilize energy levels and reduce pain. Magnesium-Rich Foods: Magnesium plays a crucial role in muscle and nerve function, and many people with fibromyalgia may have low levels. Eating magnesium-rich foods like spinach, almonds, and avocado can help reduce muscle cramps and improve sleep. Vitamin D: Vitamin D is important for bone and muscle health, and low levels have been linked to increased pain in fibromyalgia patients. Fatty fish, fortified dairy products, and moderate sun exposure are good sources of vitamin D. While there is no one-size-fits-all diet for fibromyalgia, focusing on anti-inflammatory, nutrient-rich foods can help reduce symptoms and improve overall health. As always, it's important to consult with a healthcare provider or nutritionist to create a diet plan that works for your specific needs. What are key supplements and herbs to help with fibromyalgia? Recommendations for supplementation very much depend on the symptoms presented. It is highly advisable to see help from a health practitioner or nutritionist so you can get a personalised approach. There is a link to poor gut health with fibromyalgia, so it is worth speaking to your health practitioner or nutritionist to work on gut repair, including dysbiosis, digestion and hyperpermeability. This will also help you get the most from your new dietary regime. CoQ10 This is often lower in those with fibromyalgia. CoQ10 is known to help with production of ATP so plays a key role in energy, ideal for those with fibromyalgia. It is also a powerful antioxidant so helps support the immune system. Vitamin D3 This been shown to be low in most patients with fibromyalgia and aides pain management. Vitamin D is a very underestimated vitamin and a lack of vitamin D impacts our health in many ways. Vitamin D deficiency can affect our immune system, respiratory system (especially incidences of asthma) depression, heart disease, multiple sclerosis, diabetes and even cancer. Vitamin D helps lower our blood pressure and helps to keep us calm and less anxious. It has even been shown to help the body break down the stubborn fat cells. Magnesium Magnesium is responsible for over 300 metabolic processes within the body, including energy metabolism, DNA replication, protein synthesis and detoxification. Despite its long list of health benefits which supports its name as the ‘miracle mineral’, many individuals simply do not get enough magnesium from their diet due to several reasons such as overconsumption of processed foods, poor digestive health, poor soil quality, medication or simply not eating enough magnesium rich foods. Magnesium is found in many molecules and some of these cannot be absorbed or digested well, such as magnesium oxide, which tends to be found in cheaper supplement formulations. The 3 best and most popular forms of magnesium are magnesium glycinate, magnesium citrate and magnesium malate. The best magnesium for general support is magnesium glycinate which is known for great relaxation properties. Magnesium citrate is another bioavailable form which has the added benefit for those who have sluggish bowels as it can help hydrate the stools. Magnesium malate is another great form of magnesium for those with energy or mitochondrial issues. Curcumin For pain and anti-inflammatory properties also increases SOD and glutathione peroxidase activity and modify eicosanoid synthesis. PEA Stands for Palmitoylethanolamide and has been shown to have good anti-inflammatory, pain relieving, neuroprotective and analgesic properties. Adaptogens Adaptogens such as, ginseng, ashwagandha and liquorice have been shown to support the hypo-responsiveness of the adrenals whilst lemon balm has been shown to help regulate nervous function and hyper responsive adrenal glands. Ashwagandha is best known for its amazing relaxing and stress-reducing properties, but it has far more benefits. It has been shown to help those who suffer from low mood, depression, and other mental health conditions including brain fog, poor memory and more. It has some anti-inflammatory properties and helps to balance hormones, especially in relation to testosterone. Omega 3 Omega 3 from fish oils or Krill is known as a powerful anti-inflammatory so perfect for those with any inflammatory condition, especially fibromyalgia. Omega 3 has many health benefits ranging from heart health, joint health, brain health and more. 5-HTP 5-HTP stands for 5-hydroxytryptophan. It helps to produce serotonin and as such has been shown to have a positive effect on mood, anxiety, pain relief, and even appetite control. As it has a direct impact on serotonin, it is not suitable for anyone on SSI’s and some anti-depressants, so you must seek advice from your health practitioner before taking this. Serotonin gets converted into melatonin, so it can have a positive impact on sleep and reset of the circadian rhythm. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

What is adrenal health? Our adrenals are glands that secrete the hormones cortisol, aldosterone and androgens, forming part of our endocrine system. Our adrenals play an absolutely vital role in our overall health. Many people associate adrenals with our mental health and assume they are located in or around our brain, but they are found sitting just above our kidneys. The pituitary gland sits just below the brain and does work very closely with our adrenals causing this confusion. Our pituitary gland also produces hormones, one of which is ACTH. ACTH stimulates the adrenal glands to produce cortisol. Our hypothalamus also plays a vital role in adrenal health. Our adrenals are involved in our response to stress, known as the flight or fight response, due to the production of epinephrine and norepinephrine (adrenaline). These effect our metabolism and immune function. They also help regulate blood pressure and blood sugar. This factsheet concentrates general adrenal fatigue and overall adrenal health than specific conditions. Adrenal fatigue is a term that is regularly used, but this is not a medical diagnosis and is very different from adrenal insufficiency. Adrenal fatigue refers to dysfunction of the adrenals, which can manifest as different symptoms from fatigue, stress, anxiety, poor sleep, poor gut health and more. The key is to identify what is causing this dysregulation and then adopt a change in lifestyle to better support the adrenals.There are many conditions linked to adrenal health but the two most well known are Cushing’s disease and Addison’s disease. Natural ways to improve your adrenal health Improving adrenal health is key to managing stress, balancing energy levels, and supporting overall well-being. Here are several natural strategies to enhance adrenal function: Reduce Stress: Chronic stress is one of the leading causes of adrenal fatigue. Incorporating stress-reduction techniques such as mindfulness, yoga, meditation, and deep breathing exercises can help lower cortisol levels and reduce the burden on your adrenal glands. Get Quality Sleep: Adequate, restful sleep is essential for adrenal recovery. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine by going to bed and waking up at the same time each day. Avoid screen time and caffeine close to bedtime to promote deeper, more restorative sleep. Balance Blood Sugar: Eating a balanced diet rich in whole foods, especially those that stabilize blood sugar levels, can help support adrenal health. Avoiding processed foods, refined sugars, and excessive caffeine is key. Focus on eating protein, healthy fats, and complex carbohydrates with each meal to maintain steady energy levels throughout the day. Adaptogenic Herbs: Certain herbs, known as adaptogens, can help the body better cope with stress and support adrenal function. Herbs like ashwagandha, rhodiola, and holy basil are popular options for promoting adrenal health and balancing cortisol levels. Stay Hydrated: Proper hydration is vital for adrenal health. Drinking enough water, especially mineral-rich fluids, can help maintain healthy electrolyte levels, which are essential for optimal adrenal function. Nutritional Support: The adrenal glands require specific nutrients to function properly. Key vitamins and minerals that support adrenal health include vitamin C, magnesium, B vitamins (especially B5 and B6), and zinc. Including foods like leafy greens, nuts, seeds, citrus fruits, and avocados in your diet can help supply these important nutrients. Incorporating these lifestyle changes and focusing on a well-balanced diet can significantly improve adrenal health, boost energy levels, and promote resilience to stress. What is Cushing’s Disease? Cushing’s disease is characterised by the excess production of glucocorticoid (cortisol). The most common cause is due to benign tumours on the pituitary glands which stimulates the production of more ACTH, which in turn causes the adrenals to produce more cortisol. Cushing’s can also arise from long-term steroid use. Symptoms may include: Weight gain. Thin arms and legs. A round face. Increased fat around the base of the neck. A fatty hump between the shoulders. Easy bruising. Wide purple stretch marks, mainly on the abdomen, breasts, hips, and under the arms. Weak muscles. What is Addison’s Disease, or adrenal insufficiency? Addison’s disease is due to poor adrenal function, meaning the adrenal gland is underactive and therefore not producing the 3 hormones cortisol, aldosterone, and androgens. This is a rare condition and can occur at any age. You can also have adrenal insufficiency when you don’t make enough ACTH, which causes less cortisol to be produced. Symptoms may include: Fatigue (lack of energy or motivation) Lethargy (abnormal drowsiness or tiredness) Muscle weakness. Low mood (mild depression) or irritability. Loss of appetite and unintentional weight loss. The need to urinate frequently. Increased thirst. Cravings for salty foods. What is a naturopathic approach to adrenal health? Any approach to adrenal health first seeks to identify the cause of the problem by testing the adrenal function thoroughly. For women, especially those going through perimenopause, it is prudent to also look at hormones. There are several tests which can determine if the adrenals need support. The most comprehensive is testing the saliva and dried urine, ideally throughout the day. You can also test for the cortisol awakening response (CAR). This is the time immediately after waking when we see a rise in cortisol, up to around 75% in the first 30 minutes. After this it should start to decline in a steady pattern throughout the day. This helps determine our natural circadian rhythm. When there is a Hypothalamus, Pituitary and Adrenal (HPA) axis dysregulation, we often see issues with the Cortisol Awakening Response (CAR) – either too high or too low.Various things can impact our cortisol production. It is vital these get explored thoroughly as there are often multiple triggers for adrenal dysfunction. These include: Medications, especial those containing cortisone as well as contraceptives Poor gut health Poor sleep High stress Caffeine Poor diet, especially in processed foods, sugar, and refined carbohydrates, Smoking & Vaping Lack of exercise. You can also affect the adrenals by over-exercising. Hormone imbalance, including sex hormones, insulin, and thyroid Obesity & metabolic syndrome Long-term illness or infections Don’t always assume that high stress causes high cortisol levels. In fact, you often find those who have experienced high stress for a long period of time, when testing, have poor cortisol output, especially during the cortisol awakening phase. What is the Gut Brain Axis? The gut brain axis refers to the signalling from the gut to the brain and back again. This is linked to our nervous system and can cause emotional reactions. Things that cause stress like taking your driving test or a job interview cause a sinking feeling in your gut which can have you rushing to the loo or feeling nauseous. That relationship between gut and brain is happening all day long. Micro stresses we all encounter during the day, when we are on social media or watching TV, also affect our gut, brain, and overall health. The vagus nerve is one of the biggest nerves connecting the brain and gut, which is why strengthening the vagus nerve has a positive impact on our health, including prevention of inflammation in the gut. The Vagus nerve is part of our parasympathetic nervous system, also known as the rest and digest system. We know that a weak vagus nerve or vagus nerve dysfunction can really impact our gut, production of digestive enzymes and stomach acid contributing to acid reflux, heartburn, or GERD and even dysphagia. It can also slow bowel transit time. Vagus nerve dysfunction can also cause many other symptoms including deficiency of B12, anxiety and depression, sleep issues, dysregulation of heart rate and dizziness, and has also been connected to inflammation. There are many ways to help strengthen or activate the vagus nerve to encourage more rest and digest. Some of the techniques to strengthen the vagus nerve has been used to combat stress, anxiety and depression but also used by patients to help reduce and control pain and inflammation and to aid sleep. These techniques include: Deep breathing exercises; Cold therapy; Humming, gargling, and singing; Music and laughter; Nature therapy; Meditation; Yoga. Another reason why anyone suffering from gut health issues, especially IBS, needs to focus on stress reduction. Stress is one of the biggest contributors to poor gut health. What is the right diet for adrenal health? There are many diets aimed specifically at adrenal health, but much these depend on the specific situation of each individual. The common factor in all of these is avoiding all processed foods, high sugars, high carbohydrates and promoting a nourishing diet for overall health, including good gut health. Diets tend to be high in protein and good fats, whilst keeping the carbohydrates lower to help balance the hormones, blood sugars and energy levels. Certain foods are particularly beneficial for adrenal health as they help balance hormones, reduce stress, and provide essential nutrients for optimal adrenal function. Here are some of the best foods to support adrenal health: Leafy Greens: Spinach, kale, and Swiss chard are rich in magnesium and B vitamins, which are critical for energy production and stress management. These greens also help reduce inflammation, which can be taxing on the adrenal glands. Fatty Fish: Salmon, mackerel, and sardines are high in omega-3 fatty acids, which help reduce inflammation and support hormone balance. Omega-3s can also help lower cortisol levels, benefiting adrenal function. Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds are packed with essential nutrients like magnesium, B vitamins, and healthy fats. These nutrients help regulate blood sugar levels and reduce stress, both of which are vital for adrenal health. Citrus Fruits: Oranges, lemons, and grapefruits are excellent sources of vitamin C, a key nutrient for adrenal function. The adrenal glands have one of the highest concentrations of vitamin C in the body, and it’s essential for cortisol production and stress response. Avocados: Rich in healthy fats, potassium, and B vitamins, avocados help stabilize blood sugar levels and support overall energy. The healthy fats also nourish the adrenal glands, helping them function efficiently. Bone Broth: Bone broth is rich in collagen, amino acids, and minerals, all of which support gut health and help reduce inflammation. This can ease the burden on the adrenal glands, as chronic inflammation is a major stressor on adrenal function. Eggs: High in protein and B vitamins, eggs help balance blood sugar levels and provide long-lasting energy. The high-quality protein in eggs also supports muscle repair and overall energy production, which benefits adrenal health. Whole Grains: Brown rice, quinoa, and oats are rich in complex carbohydrates, which provide steady energy without causing blood sugar spikes. Keeping blood sugar stable is crucial for maintaining healthy adrenal function. By incorporating these nutrient-dense foods into your diet, you can help nourish your adrenal glands, improve energy levels, and better manage stress. A well-balanced diet rich in vitamins and minerals is key to supporting long-term adrenal health. Key supplements & herbs The most important part of supporting adrenal health is to make the appropriate lifestyle changes. This entails getting good sleep, less stress, good diet, stimulation of the vagus nerve. It is also important to identify any potential causes, such as hormone imbalances, poor gut health, and medications. Never underestimate the connection between gut health and adrenal health. Once you have addressed these issues, you can look at some general supplement support. Always check with your health practitioner if you are on any medication, especially anti-depressants, or SSI’s. What supplements to take for adrenal support? There are lots of adrenal support formulas, most of which contain similar ingredients. These tend to be focused on nutrients to support the adrenals and energy, herbal support, also known as adaptogens, and adrenal glandular support. Ingredients tends to be nutrients such as B vitamins, such as pantothenic acid (B5), vitamin C, zinc, manganese and magnesium. Herbal support may include 1 or 2 different types of ginseng, ashwagandha or liquorice root. You can also get blends which contain glandulars, which are combination formulas are designed to offer the best overall support for adrenal dysfunction. Ashwagandha Is probably best known for its amazing relaxing and stress-reducing properties, but it has other benefits. It has been shown to help those who suffer from low mood, depression, and other mental health conditions including brain fog, poor memory and more. It has some anti-inflammatory properties and helps to balance hormones, especially in relation to testosterone. Ginseng Ginseng work to help regulate cortisol, so is a great herb to help create better cortisol balance. It has also been shown to help with fatigue, anxiety, and cognitive function. Phosphatidylserine This is known more for its protective properties for our brain health, but also impacts our mood and cognitive function and has been shown to help reduce stress. You can get a blend of magnesium with phosphatidylserine and this combination is great for mental health support, nervous system support and general well-being. Magnesium Magnesium is responsible for over 300 metabolic processes within the body, including energy metabolism, DNA replication, protein synthesis and detoxification. Despite its long list of health benefits which supports its name as the ‘miracle mineral’, many individuals simply do not get enough magnesium from their diet due to several reasons such as overconsumption of processed foods, poor digestive health, poor soil quality, medication or simply not eating enough magnesium rich foods. Magnesium is found in many molecules and some of these cannot be absorbed or digested well, such as magnesium oxide, which tends to be found in cheaper supplement formulations. The 3 best and most popular forms of magnesium are magnesium glycinate, magnesium citrate and magnesium malate. The best magnesium for general support is magnesium glycinate which is known for great relaxation properties. Magnesium citrate is another bioavailable form which has the added benefit for those who have sluggish bowels as it can help hydrate the stools. Magnesium malate is another great form of magnesium for those with energy or mitochondrial issues. 5-HTP 5-HTP stands for 5-hydroxytryptophan. It is not used to support the adrenals, but it can help with some of the associated symptoms or causes of adrenal dysfunction. It helps to produce serotonin and as such has been shown to have a positive effect on mood, anxiety, pain relief, and even appetite control. As it has a direct impact on serotonin and is not suitable for anyone on SSI’s and some anti-depressants, so you must seek advice from your health practitioner before taking this. Serotonin gets converted into melatonin, so it can have a positive impact on sleep and reset of the circadian rhythm. Vitamin C High concentrations of vitamin C are found in the adrenal gland, so this is often the first sign of adrenal dysfunction when we start to become deficient in this essential vitamin. We also see more need for vitamin C when we smoke, have high stress, fight infection, or have a more toxic environment and lifestyle. Vitamin C is a powerful antioxidant and helps protect our cells from the effects of free radicals. Vitamin C plays a key role in the production of white blood cells (our protection against infection) and once these white blood cells are formed, vitamin C helps to protect them from damage. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP. Ready to take your weight loss to the next level? In Week 7 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

What is arthritis? Arthritis causes pain and inflammation of our joints. Rheumatoid Arthritis and osteoarthritis are the most common types of arthritis.Arthritis and Osteoarthritis are not the same as.  Osteoarthritis is a type of arthritis, and is a degenerative condition affecting the bone and cartridge. This can be cause by poor nutrition, malabsorption, wear and tear, injury, or all the above and is the most common type as we start to age, and our joints become affected. The soft smooth cartridge becomes thinner, causes strain on our ligaments and tendons, resulting in swelling, inflammation and even the formation of bony spurs called osteophytes. Osteoporosis is much more common in women, especially post menopause, where, due to the decline in oestrogen, the cartridge of the joints becomes thinner and therefore more suspectable to wear and tear and inflammation. The most common sites of osteoarthritis are knees, hands, spine and hips. Rheumatoid arthritis is an immune related condition, where the immune system starts to target our joints, leading to inflammation, swelling and pain. There are many types of arthritis, including psoriatic arthritis, ankylosing spondylitis, reactive arthritis, cervical spondylosis, enteropathic arthritis, gout, and other related conditions such as fibromyalgia and lupus. What are the symptoms of arthritis? Symptoms you will vary depending on the type of arthritis you have, which is why it is important to have an accurate diagnosis if you experience any of the following: joint pain, tenderness and stiffness inflammation in and around the joints restricted movement of the joints warm red skin over the affected joint weakness and muscle wasting Can arthritis be cured? Currently, there is no cure for arthritis, but the condition can be managed effectively through various treatments, lifestyle changes, and medications. Arthritis refers to a group of over 100 different types of joint-related conditions, including osteoarthritis (OA), rheumatoid arthritis (RA), and psoriatic arthritis, among others. Each type has its own causes and treatments. Osteoarthritis (OA): This is the most common form of arthritis and results from wear and tear of the joints over time. While OA cannot be cured, symptoms can be managed through lifestyle changes such as maintaining a healthy weight, exercising regularly, and using medications to reduce pain and inflammation. Joint replacement surgery may be an option for severe cases. Rheumatoid Arthritis (RA): RA is an autoimmune condition where the body’s immune system attacks its own tissues, leading to joint inflammation. There is no cure for RA, but treatments like disease-modifying antirheumatic drugs (DMARDs) and biologics can slow the progression of the disease, reduce joint damage, and manage symptoms. Psoriatic Arthritis: Similar to RA, this is also an autoimmune condition. It can be managed with medications, physical therapy, and sometimes biologic treatments, but it cannot be completely cured. While arthritis cannot be cured, early diagnosis and treatment can help control symptoms, improve quality of life, and slow the progression of joint damage. Maintaining a healthy lifestyle, managing stress, and following your healthcare provider’s guidance are key to managing arthritis in the long term. Will arthritis show up in a blood test? Arthritis may or may not show up in a blood test, depending on the type of arthritis you have. Certain forms of arthritis, particularly autoimmune types like rheumatoid arthritis (RA) or psoriatic arthritis, often produce specific markers in the blood. Here's what to expect: Rheumatoid Arthritis (RA): Blood tests are commonly used to help diagnose RA. Specific markers such as rheumatoid factor (RF) and anti-cyclic citrullinated peptide (anti-CCP) antibodies can be detected in the blood. Elevated levels of C-reactive protein (CRP) and erythrocyte sedimentation rate (ESR) may also indicate inflammation linked to RA. Osteoarthritis (OA): Osteoarthritis typically does not show up in blood tests because it is a "wear-and-tear" form of arthritis, not caused by immune system dysfunction. Blood tests may be ordered to rule out other forms of arthritis, such as RA, but there are no specific blood markers for OA. Other Types of Arthritis: For types like lupus or gout, blood tests are useful. For example, gout can be diagnosed through elevated levels of uric acid, while lupus may show up with positive antinuclear antibodies (ANA). If arthritis is suspected, doctors may use a combination of blood tests, imaging studies (like X-rays), and physical exams to make a diagnosis. Can arthritis affect the gut? There is growing evidence linking arthritis to gut health. Inflammatory types of arthritis, such as rheumatoid arthritis (RA) and ankylosing spondylitis, have been associated with gut health through a concept called the gut-joint axis. This connection suggests that gut inflammation and an imbalanced microbiome (gut dysbiosis) may contribute to the development or worsening of arthritis symptoms. Here’s how arthritis can impact the gut: Gut Inflammation: Chronic inflammation in arthritis, particularly in conditions like RA, can extend beyond the joints and affect the gastrointestinal (GI) tract. People with arthritis may experience gut inflammation, which can cause discomfort, bloating, or irritable bowel-like symptoms. Medications: Many arthritis medications, especially nonsteroidal anti-inflammatory drugs (NSAIDs), can irritate the gut lining. Long-term use of NSAIDs is known to increase the risk of ulcers, acid reflux, and gastrointestinal bleeding. Corticosteroids, another common treatment, can also impact gut health, potentially leading to conditions like leaky gut syndrome. Microbiome Imbalance: The gut microbiome, which plays a key role in immune system regulation, may also influence arthritis. Research shows that people with arthritis, particularly RA, tend to have an altered gut microbiome, which could contribute to inflammation and joint pain. Balancing the gut microbiome through diet, probiotics, and reducing gut irritants might help manage arthritis symptoms. Autoimmune Connection: Autoimmune conditions, like RA and ankylosing spondylitis, are thought to be linked to gut health. Some studies suggest that bacteria or other microorganisms in the gut could trigger immune responses that lead to joint inflammation in genetically predisposed individuals. In summary, arthritis can affect the gut both directly and indirectly through inflammation, medications, and microbiome imbalances. Paying attention to gut health, managing inflammation, and considering dietary changes may help people with arthritis improve both their joint and digestive health. What is a naturopathic approach to arthritis? Symptoms of both of the most common types of arthritis can be alleviated by a naturopathic approach centred on reducing inflammation by dietary means, combined with medication and supplementation. For Rheumatoid arthritis, the approach also encompasses supporting the immune system and gut health. In both cases, it is important to also look at lifestyle factors, including maintaining a healthy weight to alleviate additional pressure on the joints, and to reduce inflammation caused by a overweight body. It is also very important to keep active. Studies have shown that the more your joints are used, the stronger they can become. This makes them less suspectable to decline and also increases muscle tone supporting the joints further, proving the adage, ‘use it or lose it’. Keeping active does not have to involve strenuous exercise, and simple bodyweight strength training, where you are engaging muscles, can really help combined with stretching. Walking and swimming are great forms of exercise for engaging your muscles and stretching without straining. What is the right diet for arthritis? A diet designed to reduce inflammation is characterised by low carbs and is rich in nuts, seeds, green leafy vegetables, protein, and good healthy fats. You should do your best to avoid foods that can potentially make pain or inflammation worse. This includes highly processed, sugary foods, but can, for some also include citrus fruits, tomatoes, aubergines, and peppers. To keep your joints and muscles in good condition, eat plenty of sulphur-rich foods such as meat, eggs, cauliflower, and sprouts, which is a great way to help heal and repair connective tissue as well as acting as an anti-inflammatory. Combining the sulphur-rich foods with foods that aid the formation of collagen, such as green leafy vegetables, fruit and veg, such as berries, carrots, and sweet potatoes, will help maintain lean muscle mass and keep both joints and bone health in good condition. Alternatively, you can get your sulphur from a supplement called MSM (Methysulfonylmethane). Glucosamine works well alongside MSM, aiding joint problems by keeping the joint hydrated and preventing enzyme damage.Omega 3 is very anti-inflammatory, so you should look to increasing this in your diet whilst keeping its more inflammatory cousin omega-6 lower. There are three types of omega-3 fatty acids: alpha linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found in plants, such as flaxseeds, chia seeds and nuts, but it is quite hard for the body to convert it for use, especially because our diets tend to be higher in omega-6 fats, which negatively affect the process. It is generally advised, therefore, that we get our essential omega-3 fats from EPA and DHA which are found in oily fish and some animal foods.Increasing flexibility and connective tissue health can be helped by drinking plenty of water which flushes out the toxins and helps to maintain the muscles. Keeping hydrated is vital as it will help heal and cleanse the joints, and helps keep them flexible, preventing injury due to strain and tightness. Eating plenty of silicon-rich foods such as cucumber, asparagus, spinach, and a range of green leafy vegetables will also help.Turmeric is an anti-inflammatory, but also helps to detoxify the system, aiding repair and improving circulation. Ginger and chilli both stimulate the body to repair as well as acting as another anti-inflammatory. What are key Supplements and herbs to help with arthritis? There is no uniform supplementation for arthritis as this will depend on the cause and type of your arthritis. The most common deficiencies are the following: Omega 3 This is found in oily fish is anti-inflammatory. Whilst we need to increase Omega-3, we need to limit/reduce Omega 6. High levels of omega 6 (such as seed oils and spreads) can promote inflammation and increase pain. Vitamin D3 Low levels of vitamin D have been linked to poor gut health as well as immune health and joint health, so ensuring this is topped up is vital. In the UK it is may be difficult to get good levels of vitamin D in the winter months, so supplementation is often required during cooler months. However, for those exhibiting symptoms and those with limited sun exposure, it is may be necessary to supplement vitamin D all year round. Magnesium Magnesium is an important supplement for joint health. Magnesium helps relax the muscles and keeps the body in a more alkaline state, lowering inflammation. Magnesium also helps prevent calcium misplacement which can cause calcification in the joints, although this is very rarely a problem. You should also look at increasing potassium to balance the sodium misplacement. Magnesium and potassium are both essential for keeping calcium and sodium moving, ensuring we keep the fluids flowing around the body and avoiding the build-up of uric acid to become impaired. When supplementing magnesium, look for a magnesium citrate or glycinate as this is the most usable, bioavailable form. Avoid cheap forms such as magnesium oxides and carbonates which we cannot absorb fully. Curcumin Curcumin is the active compound within turmeric and is a powerful anti-inflammatory. Quality and strength can vary so it is important to buy from reputable company. Curcumin can often come with added black pepper or ginger to aid pain and inflammation relief. PEA PEA stands for Palmitoylethanolamide found natural in foods such as egg yolks. It is a natural endocannabinoid-like lipid mediator and has been noted to have good analgesic, anti-inflammatory and neuroprotective properties. Zinc This is a natural anti-inflammatory and supports joints and cartridge health. It is also a great mineral to support our immune system. When testing zinc levels in those with rheumatoid arthritis, it found those with lowest levels had more severe symptoms. Glucosamine This is found in your synovial and bursal fluid, connective tissue, tendons, and ligaments. It also encourages the building of new cartilage and aids joint flexibility. Supplementing glucosamine can help heal and even reverse joint damage. MSM Methysulfonylmethane or MSM has many good qualities including acting as an anti-inflammatory, which can also reduce muscle spasms, relieve pain and protect against joint deterioration. MSM and Glucosamine work best in combination to help reduce pain and inflammation. Collagen This amazing protein plays a vital role in all structures within the body, from your bones and joints to your skin and mucosal lining. Unfortunately, collagen starts to deplete as we age, so we see huge benefits when we add this into our daily routine. You can get amazing health benefits from Marine and Bovine collagen. Bovine, although not as well absorbed, is shown to have better properties for those with additional gut problems, especially leaky gut or weak mucosal lining. Bovine collagen powder tends to be tasteless and can be added to hot or cold drinks for easy consumption. All recommendations are intended for informational and educational purposes only. The information and recommendations provided are not intended to be a substitute for professional medical advice from your GP.

Optimal digestion hinges on the natural release of digestive enzymes. These enzymes play a vital role in breaking down food into essential macronutrients, fuelling every aspect of our bodily functions. Throughout the digestive process, a range of enzymes, including amylase in saliva and proteases, lipases, and carbohydrases in the small intestines, work diligently to facilitate nutrient absorption. What Causes Enzyme Deficiency?Various lifestyle factors and environmental influences can diminish our natural enzyme production. Exposure to pollutants, mineral or nutrient deficiencies, stress, and inadequate sleep can all impact enzyme secretion. Additionally, ageing often leads to a decline in enzyme production. Consequently, individuals over 30 would benefit from incorporating a digestive enzyme supplement into their daily routine.Dietary choices also play a significant role in enzyme deficiency. Consumption of cooked or processed foods can denature the natural enzymes present in raw ingredients, hindering the digestive process. Fast food and heavily processed meals, notorious for their low digestibility, often necessitate enzyme supplementation to aid digestion effectively.Supporting Healthy DigestionInsufficient digestion, characterized by symptoms such as gas, bloating, and indigestion, can lead to chronic inflammation and nutrient malabsorption. Recognising signs like fatigue after meals or food intolerance can indicate poor digestive enzyme function. Supplementing with digestive enzymes can help optimise nutrient absorption and alleviate discomfort associated with poor digestion.Choosing the Right Digestive Enzyme SupplementSelecting a high-quality digestive enzyme supplement is crucial for optimal digestive health. When evaluating different products, pay attention to the label's enzyme potency or activity level rather than just the weight of enzymes listed. Activity levels, measured in FCC Units, provide a more accurate representation of enzyme effectiveness. For example, proteases are measured in HUT, amylases in DU, and lactases in ALU.In conclusion, incorporating a broad-spectrum digestive enzyme supplement into your daily regimen can support healthy digestion and nutrient absorption, particularly in the face of lifestyle factors and dietary choices that may compromise enzyme production. Choose wisely and prioritise quality when selecting your digestive enzyme supplement. References H.B. El-Serag, N.J. Talley. (2004) Alimentary Pharmacology and Therapeutics. 19(6):643-54. Ianiro, G., Pecere, S., Giorgio, V., Gasbarrini, A., & Cammarota, G. (2016). Digestive Enzyme Supplementation in Gastrointestinal Diseases. Current drug metabolism, 17(2), 187–193. Jayachandran, M., Chen, J., Chung, S., & Xu, B. (2017). A critical review on the impacts of B-glucans on gut microbiota and human health. Journal of Nutritional Biochemistry, 61, 101-110. Sperber, A.D. et al. (2021) “Worldwide prevalence and burden of functional gastrointestinal disorders, results of Rome Foundation Global Study,”  Gastroenterology, 160(1). Available at: https://doi.org/10.1053/j.gastro.2020.04.014 Blog provided by Cura Nutrition. 

Understanding which probiotic to choose can be quite the challenge for many individuals. With an overwhelming amount of research to sift through and a plethora of probiotic options flooding the market, it's no surprise that consumers often find themselves in a state of confusion. In this blog, we'll debunk some common misconceptions surrounding probiotics, helping you navigate the process of selecting a high-quality probiotic that's right for your health needs. Myth #1: More Cells Mean Better Results It's a widespread misconception that a probiotic boasting a higher cell count is inherently superior. However, in microbiological terms, quantity doesn't always equate to quality. Simply having 50 billion CFUs in a probiotic doesn't guarantee effectiveness if these cells fail to survive the journey through the digestive tract. Studies have shown that many commercially available probiotics, even those with exceedingly high CFU counts, struggle to withstand digestion. At Cura Nutrition, they prioritize Bacillus spore strains known for their resilience, ensuring they survive and thrive in the gut. Myth #2: Quantity of Strains Equals Better Results Contrary to popular belief, the number of strains in a probiotic isn't necessarily indicative of its efficacy. Quality reigns supreme over quantity when it comes to probiotic strains. Rather than opting for a probiotic with numerous strains, which may contain lower-quality bacteria, consider a product with 3-4 Bacillus spore strains backed by scientific research. Myth #3: What You See on the Label Is What You Get Unfortunately, probiotic labels don't always accurately reflect the contents within the capsule. Research conducted at the University of California revealed discrepancies between label information and actual contents in many probiotic products. To ensure safety and efficacy, always inquire about post-manufacture DNA verification from the nutritional supplement company. Myth #4: Refrigeration Is Necessary for Quality The notion that refrigerated probiotics are superior is unfounded. In reality, probiotics requiring refrigeration may indicate vulnerability to temperature and stomach acidity. At Cura Nutrition, our Bacillus spore-based probiotics are designed to withstand room temperature and acidic environments, ensuring viability throughout the digestive process. Myth #5: Probiotics Should Be Taken on an Empty Stomach Contrary to popular belief, taking probiotics on an empty stomach isn't always beneficial. While some argue it reduces stomach acid, aiding probiotic survival, it's preferable to take probiotics with food. Cura Sporebiotics, for example, contain Bacillus spores that thrive in the gut, assisting in food digestion. Myth #6: Fermented Foods Suffice for Gut Health While fermented foods contain natural probiotics, they often lack the therapeutic dose necessary to support gut health. Moreover, the type and strain of bacteria in fermented foods can vary, making it challenging to ascertain efficacy. Incorporating fermented foods into your diet alongside high-quality probiotics, such as Cura Sporebiotics, can enhance microbiome diversity and support digestive health. References: Marzorati M, Abbeele PVD, Bubeck SS, Bayne T, Krishnan K, Young A, Mehta D, DeSouza A. Bacillus subtilis HU58 and Bacillus coagulans SC208 Probiotics Reduced the Effects of Antibiotic-Induced Gut Microbiome Dysbiosis in An M-SHIME® Model. Microorganisms. 2020 Jul 11;8(7):1028. doi: 10.3390/microorganisms8071028. PMID: 32664604; PMCID: PMC7409217. Yossef S, Clark F, Bubeck SS, Abernethy J, Bayne T, Krishnan K, Young A. An Oral Formulation of the Probiotic, Bacillus subtilis HU58, Was Safe and Well Tolerated in a Pilot Study of Patients with Hepatic Encephalopathy. Evid Based Complement Alternat Med. 2020 Jun 30;2020:1463108. doi: 10.1155/2020/1463108. PMID: 32714397; PMCID: PMC7345602. Campbell AW, Sinatra D, Zhang Z, Sinatra ST. Efficacy of Spore Forming Bacilli Supplementation in Patients with Mild to Moderate Elevation of Triglycerides: A 12 week, Randomized, Double-Blind, Placebo Controlled Trial. Integr Med (Encinitas). 2020 Apr;19(2):22-27. PMID: 33041703; PMCID: PMC7482325. Patel, S. & Gupta, R. S. Y. 2020. A phylogenomic and comparative genomic framework for resolving the polyphyly of the genus Bacillus: Proposal for six new genera of Bacillus species, Peribacillus gen. nov., Cytobacillus gen. nov., Mesobacillus gen. nov., Neobacillus gen. nov., Metabacillus gen. nov. and Alkalihalobacillus gen. nov. International Journal of Systematic and Evolutionary Microbiology 70, 406–438. Gupta, R. S., Patel, S., Saini, N. & Chen, S. 2020. Robust demarcation of 17 distinct Bacillus species clades, proposed as novel Bacillaceae genera, by phylogenomics and comparative genomic analyses: description of Robertmurraya kyonggiensis sp. nov. and proposal for an emended genus Bacillus limiting it only to the members of the Subtilis and Cereus clades of species. International Journal of Systematic and Evolutionary Microbiology 70, 5753–5798. De Clerck, E. et al. Polyphasic Characterization of Bacillus coagulans Strains, Illustrating Heterogeneity within this Species, and Emended Description of the Species. Systematic and Applied Microbiology 27, 50–60 (2004). Blog provided by Cura Nutrition.

As women age their nutrient requirements start to change and move from supporting the menstrual cycle and reproductive health to supporting the perimenopause and menopause transition and all that comes with it. As women enter their 50s, and for some their 40s, many will experience changes in their menstrual cycle during perimenopause; irregular periods are common (short cycles, long cycles or skipped periods altogether), as too are symptoms which may come and go, such as changes in mood and sleep, anxiety, brain fog, changes in cognitive function, vaginal dryness, changes in skin tone, joint pain and vasomotor symptoms such as hot flashes and night sweats. Thankfully there are plenty of dietary and lifestyle modifications that can be implemented to support this period. In addition to ensuring consumption of a wide range of nutrients; additional support, some of those which are found in women's health supplements may be required that is specifically tailored to this next stage of life. Here are some ingredients to watch out for. Ashwagandha root extract (Withania somnifera)A revered herb of the Indian Ayurvedic system of medicine with a long history of traditional use. Ashwagandha is compared well with Siberian Ginseng and Asian Ginseng in its adaptogenic properties and is sometimes known as Indian Ginseng. In traditional Ayurvedic medicine, it is described as a safe and effective adaptogen and is used to promote stress relief, health and longevity. More recently it has been studied for its benefits to sleep, cognition, anxiety, anti-ageing, thyroid function as well as supporting sexual function in men and women. Turmeric extract (Curcuma longa)Curcumin is the main active component of the bright yellow spice turmeric and is known to deliver many health benefits. It is best known for powerful and widespread anti-inflammatory and antioxidant activity. A large number of studies now demonstrate curcumin’s benefits for body, brain, and joint health in particular. Bacopa extract (Bacopa monnieri)A member of the Scrophulariaceae family, this herb has been used in the Ayurvedic system of medicine for centuries. Traditionally, it was used as a brain tonic to enhance memory development, learning and concentration, and to provide relief to patients with anxiety. Recent research has supported the traditional Ayurvedic claims and focused primarily on Bacopa’s cognitive enhancing effects, specifically memory, learning and concentration with promising results. Algae-Sourced Calcium, Vitamin D & K2, BoronIt is well documented that after menopause women are vulnerable to weaker bones due to lack of protection from good levels of oestrogen. Therefore, supporting bones with a range of nutrients is essential during this next stage of life. Algae-sourced calcium delivers not just calcium, but calcium in a balanced matrix of naturally present bone-supportive phytonutrients, magnesium and trace minerals, including boron, zinc, nickel, phosphorus, manganese, copper, silica and strontium. It has long been recognised that vitamin D boosts calcium absorption from the intestines and its re-sorption from the kidneys, thus greatly enhancing levels of available calcium within the body. Vitamin K2 is an essential accompaniment as it helps to make sure that calcium is deposited where it needs to be in the bones and not elsewhere such as the arteries. Boron is a trace mineral that has demonstrated importance for the strength and architecture of bones, alongside bone protective effects. Iron-freeIron is especially important for premenopausal women as they lose it through menstruation and have a higher requirement during pregnancy. However, for postmenopausal women their need for iron goes down as they age and they only require about 8mg of iron per day in comparison to 18mg for premenopausal women. You’ll find high levels of iron in good quality beef and other meats, beans, lentils, dark green leafy vegetables and dried fruit. Methylated and active B vitaminsB vitamins are often nicknamed ‘anti-stress’ nutrients for their powerful ability to balance mood and calm the nervous system. Amongst many important roles, they are essential for the proper functioning of the methylation cycle, repair and maintenance of phospholipids, DNA synthesis and for the production (and regulation) of red blood cells, energy, neurotransmitters and stress hormones. Vitamin B6, B12 and folate specifically are also important to prevent the build-up of a harmful compound called homocysteine which is a known cardiovascular risk factor. This is of particular relevance for menopausal women. B vitamins are considered to be most effective when supplied in the body-ready forms of pyridoxal-5- phosphate (vitamin B6), methylcobalamin (vitamin B12) and 5-methyltetrahydrofolate (folate). Blog provided by Nutri Advanced.

Are you tired of feeling tired? Do you wake up unrefreshed? Are you lacking in energy or struggling with the energy to get through the day? If you are, then you certainly aren’t alone. Many people have feelings of tiredness and low energy that are not fixed with simple solutions such as a good night’s sleep or by a period of rest. However, it isn’t always easy to determine the cause of a person’s tiredness. This article refers to the nutrition and lifestyle supports that are available. For medical help with persistent fatigue and tiredness you can visit the NHS website. This covers getting tested for medical reasons for fatigue and it’s good to rule these out if you’ve been feeling overly tired for a prolonged period of time. Medical reasons for fatigue can include: • Sleep apnea.• Iron deficiency.• Diabetes.• Thyroid problems.• Chronic Fatigue Syndrome. (CFS) Once you have ruled these out then you can get to work on other ways to feel more energetic. Do I need supplements for low energy? If you are struggling with low energy, and you have ruled out the medical causes, then there are a number of things you can try to feel less tired. This might include: • Implement a healthy balanced diet.• Reduce caffeine, alcohol and sugar as excess of these can rob us of energy.• Exercise regularly – this can actually help energy production in your cells!• Try to keep a regular bed time and waking pattern.• Consider your ‘sleep hygiene’ routine to give you the best chance of a good night’s sleep.• Implement relaxation or stress management techniques as these can also impact sleep.• Consider supplementing with common energy support nutrients. So, you can see, that supplements are just one part of your plan to have more energy and won’t erase late nights or bad habits by themselves. They can, however, be very supportive and make a big difference to how you are feeling. Best energy supplements for fatigue? Well, firstly you can’t just take “energy” as a supplement. Any supplements will support your body’s own production of energy by providing the tools the cell needs to work efficiently. If you have lower levels of certain nutrients then this can slow down some of the processes in the body and leave you feeling a little worn out so replenishing these would be a good place to start. Many of the nutrients used to support energy get to work in our mitochondria, this is the powerhouse of the cell where we produce energy molecules (called ATP). There are several nutrients that aid the working of the mitochondria and support our feelings of energy in the body.  Amongst these are B vitamins, CoQ10, magnesium and herbs such as Siberian Ginseng. Which supplements should I take for low energy? Finding the right supplement for you can be tricky but you can start with the nutrients that are the best fit for how you are feeling. B vitamins The B vitamin family are our energy vitamins! Also known as B-complex, this family is made up of 9 different vitamins (usually identified by numbers) and many of these are essential to the body’s energy production at a cellular level. B vitamins are water soluble which means they are not stored in the body and we need to top them up regularly. Sadly, western diets are often low in B vitamins meaning we don’t get enough. In addition, you use more B vitamins if you drink alcohol regularly or exercise frequently1 so your requirements are increased. B vitamins: • Are essential for getting the energy out of the food we consume.• Are important for heart and muscle tissues.• Can work as an antioxidant.2• Help with the manufacture of thyroid hormones (imbalances in thyroid hormones can make you feel tired).• Help with the response to stress3 so those under a lot of pressure may have a higher requirement.• Help the body to access and use stored energy meaning that athletes or anyone exercising regularly is likely to need more.4• And many more functions throughout the body. Magnesium Magnesium is another nutrient that is essential for energy production and it is also a cofactor to support our B vitamins and can be quickly used up by stress and exercise or a high consumption of sugar, caffeine or alcohol. We also need magnesium for accessing energy and for proper mitochondrial function. As such, it has been suggested that magnesium may play an important role in supporting tiredness and fatigue5. Getting adequate magnesium from our diet is difficult and many people don’t consume enough to keep up with demand.  CoQ10 CoQ10 is a fat-soluble, vitamin-like substance that has long been known as an energy support nutrient – and for good reason - CoQ10 plays a crucial role in energy production and transport and is an important mitochondrial antioxidant too. Of particular concern for mitochondrial health is the known depletion of CoQ10 by commonly prescribed statin drugs6 .  Siberian Ginseng Ginseng has a long history of traditional use with a wide range of beneficial activity including its ability to modulate the HPA axis which is the body system responsible for handling our reaction to stress7. It has long been used as an adaptogen (a balancing herb), both as a tonic and a rejuvenator. It may also help to protect against the wider effects of stress. Ginseng has demonstrated support for feelings of overwhelm and low mood8.  Siberian Ginseng has also been much studied for its effect on endurance and exercise performance as well as it’s ability to support those with fatigue. If you are still struggling with low energy after ruling out medical problems and trying some of the above then you might benefit from speaking to a health care practitioner to dig a little deeper into what may be contributing to your continued low energy. Blog provided by Nutri Advanced.

In today’s modern, busy world, maintaining energy levels is crucial, and the food we eat plays a key role in energy production. Eating smaller, well-spaced meals throughout the day is recommended, particularly foods that fight fatigue rather than foods that make you tired and sluggish. In this article we will discuss the top 10 foods that fight fatigue, offering delicious and nourishing options to optimise your vitality. The most common causes of fatigue Fatigue can be due to a number of factors, often leaving us searching for remedies in the foods we eat. Allergies are a common reason for fatigue, and we use up energy as our bodies work overtime to combat reactions. Another reason could be anaemia, a condition characterised by a deficiency of red blood cells, leading not just to persistent fatigue but also dizziness. Mental health and wellness could also be a factor in fatigue, with conditions like depression making it hard to get out of bed, let alone powering through a day. Infections can take a heavy toll too; as the body fights off pathogens, even ample sleep may not ward off the feeling of exhaustion. Additionally, an underactive thyroid may leave you lacking in crucial T3 and T4 hormones, contributing to a constant state of fatigue. Knowing which foods to eat for fatigue, and which might leave you feeling tired and sluggish, can be a game-changer in managing these conditions. The top ten best foods to fight fatigue Check out our list of the top ten best foods that fight fatigue, chosen for their proven energy supporting properties to help you stay invigorated throughout the day: 1. Water Water, the most essential element for life, is an unsung hero in the fight against fatigue. Each cell and function of the body requires water to operate efficiently, and it’s calorie-free. Staying well-hydrated helps ward off the lethargy associated with dehydration, making it top of the list of foods that fight fatigue and keeping you free from the tiredness and sluggishness that come with inadequate hydration. 2. Fresh Fruit and Vegetables Fresh fruit and vegetables are full of nutrients, a contrast to processed foods that often lack these vital energy-sustaining vitamins and minerals. Avocados, for example, are a good choice among foods that fight fatigue, packed with healthy fats and fibre to provide sustained energy levels. Watermelon, with its high water content, is both hydrating and helps fight fatigue, delivering natural sugars for an energy boost without leading to the crash associated with foods that make you tired and sluggish. Incorporating a variety of fresh produce into your diet is a delicious way to keep fatigue at bay and maintain energy throughout your day. 3. Lean Proteins Fresh fruit and vegetables are full of nutrients, a contrast to processed foods that often lack these vital energy-sustaining vitamins and minerals. Avocados, for example, are a good choice among foods that fight fatigue, packed with healthy fats and fibre to provide sustained energy levels. Watermelon, with its high water content, is both hydrating and helps fight fatigue, delivering natural sugars for an energy boost without leading to the crash associated with foods that make you tired and sluggish. Incorporating a variety of fresh produce into your diet is a delicious way to keep fatigue at bay and maintain energy throughout your day. 4. Non-Caffeinated Drinks Caffeine, when consumed in moderation, isn't necessarily harmful and doesn't have to be avoided entirely. However, it's important to understand that it doesn't provide the body with long-lasting energy and can lead to an energy crash, contributing to feelings of being tired and sluggish. Instead, choose non-caffeinated drinks, which can be hydrating, a key factor in foods to eat for fatigue as it can help maintain steady energy levels throughout the day. 5. Unprocessed Foods These are foods which are free from preservatives, additives, and excess sodium, all of which could be linked to tiredness. By opting for fresh, whole foods, you could avoid refined sugars which can lead to energy crashes, but also provide your body with essential nutrients. Foods that fight fatigue are usually those in their most natural state, as they retain the beneficial properties that processed foods lack. Incorporating foods to eat for fatigue into your day could support a steady supply of energy. 6. Nuts and Seeds Nuts and seeds are powerhouses when it comes to energy, mostly due to their rich magnesium content, a mineral essential for energy production. From the selenium-rich Brazil nuts to magnesium-packed sunflower seeds, raw and unsalted nuts and seeds are great examples of foods that fight fatigue and will always be found on a list of foods to eat for fatigue. 7. Vitamins and Supplements We can’t eat perfectly all the time, which is why vitamins and supplements can be a useful way of ensuring nutrients which fight against fatigue. At Nutri Advanced, we offer a number of energy support supplements including MegaMag Energen Plus featuring high strength magnesium, and also CoQ10 which is known for energy support. Along with a balanced diet, these supplements can be part of a comprehensive approach to consuming foods to eat for fatigue, and helping you maintain vitality throughout the day. 8. Eggs Eggs are a good source of high-quality protein and healthy fats, both of which are essential in preventing fatigue. Unlike foods that make you tired and sluggish, eggs can provide more sustained energy. Full of vitamins including B12, which can help support energy levels, eggs are an excellent choice among foods to eat for fatigue, as they not only support energy levels but also contribute to overall health. 9. Oats Oats are a low glycaemic index and high fibre food which aids in slow release of energy, helping to maintain consistent energy levels throughout the day, unlike foods that make you tired and sluggish. When preparing porridge or oatmeal, avoiding refined sugars is key as it can help prevent the rapid energy spikes and crashes that can leave you feeling exhausted. By incorporating oats into your diet, you are choosing one of the top foods that fight fatigue. 10. Kale Kale is a leafy green packed with calcium, folate, and B vitamins, which are key when it comes to energy metabolism, making it a great addition to the foods that fight fatigue list. Filling up with kale as part of a balanced meal can help you to steer clear of foods that make you tired and sluggish. What to avoid so you can prevent fatigue from food As well as opting for foods that fight fatigue, it’s essential to look at limiting foods which may exacerbate tiredness. Foods high in sugar, such as honey, should be limited as they can cause a quick surge of energy followed by a sharp drop, leaving you more tired than before. White bread, along with other refined carbohydrates found in breads and pastries, can also disrupt blood sugar balance and can contribute to energy crashes. Highly caffeinated drinks might offer a temporary energy boost but can also lead to dehydration and sleep disturbances, both of which can increase fatigue levels in the long run. Heavily processed, ‘junk’ foods like crisps often contain trans fats and additives that may lead to decreased energy. By avoiding these and instead choosing 'foods that fight fatigue', you could help maintain your energy levels throughout the day. Tips to keep up energy How to maintain consistent energy levels will depend on the individual, however, there are some lifestyle tips that can be beneficial. For most people it’s recommended to avoid skipping meals. If you notice a dip in your energy, morning or afternoon snacks can be helpful providing they are foods that fight fatigue. Staying hydrated with water is also essential for supporting energy levels as dehydration can cause fatigue. Balanced hormones and a robust immune system can also help to support energy, as can managing stress levels. Chronic stress can deplete your energy reserves, leaving you feeling exhausted. Wrapping up In summary, incorporating foods that fight fatigue into your diet could make a marked difference in optimising your energy levels throughout the day, and it’s just as important to be mindful of avoiding foods that make you tired and sluggish. By selecting foods that fight fatigue, you can support your body's energy production and optimise vitality and overall well-being. Blog provided by Nutri Advanced.

Pomegranates are just delicious – especially at this time of year. Who doesn’t want to sit with a cocktail stick and half a pomegranate, carefully plucking out its deliciously nutritious bright red jewels? Yum! And if you need any more reasons to pick up a pomegranate, scientists have recently discovered that pomegranate juice (200ml daily) can help to prevent exercise-induced oxidative stress2.   Pomegranates have also been associated with improved cardiovascular health, joint health and prostate health. Research shows it is the fruit’s high antioxidant content that drives its health benefits; pomegranates are a rich source of ellagitannin compounds such as punicalagins and punicalins that can help to fight against harmful free radicals. Less easy to make yourself, pomegranate juice is widely available to buy from most health food shops and supermarkets. We've found a couple of recipes packing a pomegranate punch for you to try... Pomegranate, Kale & Wild Rice Salad with Walnuts and Feta (serves 4 as a side dish) For the salad:  • 1 cup pomegranate seeds • 2 cups chopped baby kale • 2 cups cooked wild rice (you can use leftover rice or buy precooked) • ¼ cup toasted walnuts • ¼ cup feta cheese For the salad dressing:  • ½ cup minced onion or shallot • 2 tablespoons olive oil • 2 tablespoons water • 2 tablespoons honey • ½ tablespoon apple cider vinegar • ½ teaspoon salt • 1 squeeze lemon or orange juice Method: 1. Prep the salad ingredients (chop, rinse, toast, etc). Chill the ingredients in the fridge while you're making the dressing if you want a cold salad. 2. Mince the shallot or onion and saute in ½ tablespoons olive oil to reduce the bite. When soft and fragrant, remove from heat and transfer to a food processor. (If you want a stronger flavor for your dressing, skip the sauteing altogether. The shallot in particular works well for this.) 3. Pulse the onions or shallot with the remaining olive oil, water, honey, apple cider vinegar, salt, and orange juice until smooth and creamy. Taste and adjust. Add additional olive oil or water to keep the mixture moving through the food processor. 4. Toss the salad ingredients together with the dressing just before serving. I prefer to serve this at room temperature or chilled slightly. Winter Rainbow Quinoa & Pomegranate Salad 2 cups cooked red quinoa2 cups chopped pickled or regular cooked beets1 cup pomegranate arils4 ounces goat cheese½ cup crushed or chopped pistachios2 cups chopped Opal apples2 cups chopped fresh baby spinacha handful of green onions or fresh herbs if you wantdressing of choice Method: 1. For Mason jar salads, layer in order: ½ cup quinoa, ½ cup beets, ¼ cup pomegranate arils, 1 ounce goat cheese, 2 tablespoons pistachios, herbs, ½ cup apples, and ½ cup spinach. Store in the fridge for as long as 4-5 days. When ready to serve, toss with the dressing. 2. If not making in Mason jars, toss everything together and serve immediately. I also recommend saving some pomegranate arils, crushed pistachios, and crumbled goat cheese to make it look pretty on top. Blog provided by Nutri Advanced.

Did you know that women tend to hyperventilate during the second half of the menstrual cycle and symptoms of chronic hyperventilation syndrome are remarkably similar to the symptoms observed in some women with PMS?  Did you also know that many people change their breathing pattern to an unhealthy one whilst doing something as simple as sending or receiving a text? It’s not something we spend that much time thinking or even talking about, but breathing pattern disorders are a major global health problem. Women are more affected than men, however, as many as 10% of the global population overall may be suffering from breathing pattern disorders (BPD) that are either caused by, or worsening the symptoms of their primary diagnosis. It’s not just PMS-type symptoms that result from BPD; symptoms as varied as fatigue, panic, bloating, muscle pain, shortness of breath, chest pain, palpitations, yawning, sinus pain and asthma can all stem from BPD. Fortunately though, breathing is one of the major vital functions that is open to conscious awareness and modification. In simple terms that means you can quickly and easily make changes towards a healthier breathing pattern. And you can easily help your patients to achieve a healthier breathing habit too. Blog provided by Nutri Advanced.

Your skin is an outward reflection of your inner health and highly vulnerable to damage from external factors such as changes in the weather, air pollution and the sun’s UV rays too. In today’s increasingly toxic society, your skin can soon become overloaded, so it’s no wonder that dull, dry, itchy skin, premature signs of ageing and unexplained rashes become the norm. Skincare companies will promise you that the answer lies in a miracle pot of cream, but we’re here to tell you that it’s not quite that simple.  There’s so much you can do to improve your skin, and creams can certainly help, but for truly optimal skin health, you need to start within. Here we identify the top 10 nutrients to nourish your inner glow: 1. Vitamin C  – Oxidative stress, from sources such as air pollution and the sun’s UV rays, is a significant factor contributing to the ageing process and general degeneration of the skin. You can help to protect your skin against oxidative damage by increasing your daily intake of antioxidants. Vitamin C is a powerful antioxidant, and being water soluble, needs to be regularly supplied by your diet. Vitamin C is also essential for the formation of collagen and elastin, the connective tissues that maintain the skin’s structure and elasticity, hence why it is a particularly crucial nutrient for healthy, glowing skin. You can also supplement with collagen directly, for an added skin boost. 2. Zinc – This essential trace mineral is found in every single cell in your body, and is needed by more than 100 different enzymes. Skin cells are particularly dependent on zinc – the top layer of your skin is concentrated with up to six times more of the mineral than is found in the lower layers. Zinc has antioxidant activity, is anti-inflammatory and is important for skin regeneration, healing and repair. 3. Biotin – Generally regarded as one of the B complex vitamins, biotin is often referred to as the ‘beauty’ vitamin. It is a water-soluble nutrient that must be consumed daily in small amounts to maintain optimal levels. You’ll often find biotin listed as an ingredient in expensive face creams, however it’s much more effective when consumed orally than when applied topically. Studies have shown that biotin may help to protect skin from acne, fungal infections, rashes, severe dryness and cracking. A true biotin deficiency is rare but it’s worth making sure that you get a small amount in your diet every day. Supplementing with a low daily dose of biotin can help you to achieve this. 4. Astaxanthin– This powerful compound is a carotenoid with known antioxidant and anti-inflammatory activity. It is found in rich supply in marine organisms such as shrimps and crabs, and fish such as salmon and sea bream. Research has shown that astaxanthin may help to prevent or minimise the harmful effects of UVA –induced skin photo-ageing such as skin sagging or wrinkling1,2.   5. CoQ10 – This important substance functions as a vitamin and is both antioxidant and energising. Levels of CoQ10 in the skin decrease with age and with exercise, and several reports have identified anti-ageing effects of CoQ10 in skin, such as wrinkle reduction3-7.  6. Omega 3 & 6 fats– Just like a car engine needs a steady supply of oil, so does your skin, in the form of omega 3 and omega 6 fats. Unless you eat plenty of nuts, seeds and oily fish however, chances are your skin isn’t getting enough of the beneficial oils it needs to stay smooth, supple, hydrated and moisturised.  Omega 3 is best supplemented in the form of pure and stable fish oil, whilst a good source of omega 6 fats is starflower oil, which can also be supplemented in the diet.  7. Maritime bark extract - Rich in polyphenols with super strong antioxidant properties, Maritime bark extract has been shown in studies to improve skin firmness, skin elasticity, skin fatiguability and reduce wrinkles. 8. Citrus & rosemary extract -  Studies have found that the combination of citrus and rosemary extract helps to protect the skin by resisting sunburn, reducing wrinkle depth & improving skin elasticity. 9. Vitamin D – Also known as the ‘sunshine vitamin’, this nutrient has an important role to play in helping you to achieve that ‘inner glow’ through its known anti-inflammatory activity. Supplement with at least 1,000 IU vitamin D3 daily.   10. Water - Healthy skin relies on optimal hydration; which in short means drinking more water and less tea, coffee and alcohol. There’s much debate over how much water we need to drink on a daily basis and obviously this varies according to individual variation and activity levels. As a general rule, you should aim for around 6-8 glasses daily. Since most people aren’t drinking anywhere near that however, even upping your intake a bit will help. Blog provided by Nutri Advanced.

Many people swap sugar for artificial sweeteners in a bid to lose or maintain weight. With maximum sweetness and little or no caloric content, in principle they can seem a healthy alternative.  However, as with most things that sound too good to be true, there’s a (not so widely publicised) catch that you should know. Anecdotal reports of health problems ranging from heart palpitations, to potential carcinogenic effects have been linked to sweeteners, and now, a number of studies have shown that they can get in the way of weight loss and may even cause weight gain too.   A brief history of artificial sweeteners Artificial sweeteners were actually discovered by a few brave scientists who violated laboratory hygiene codes and tasted their samples! • Saccharin is the very first artificial sweetener and was discovered by a scientist working on coal tar derivatives in 1879. It is about 300 times sweeter than sugar (sucrose) but has a bitter aftertaste. A health warning label was issued for saccharin, which was later removed. • Cyclamate was discovered in 1937 and was often blended with saccharin to improve the taste. Cyclamate was banned over carcinogenic concerns and later re-instated.  • Years later, a new generation of artificial sweeteners arrived on the scene, first came aspartame in 1965, which is about 200 times sweeter than sucrose.   • Neotame (NutraSweet) is the most potent sweetener on the market, at 7,000 times the sweetness of sucrose (!)  • Other sweeteners include acesulfame potassium and sucralose, which has 600 times the sweetness of sucrose.  • In terms of popularity, sucralose is the most popular, followed by acesulfame potassium and then aspartame. Artificial sweeteners & weight gain Several large-scale studies have now found positive correlations between artificial sweetener use and weight gain in both adults and children:  • The San Antonio Heart Study examined 3,682 adults over a 7 – 8 year period in the 1980s and found that those who drank artificially sweetened beverages had consistently higher BMIs at follow up.  • Another 1980s study carried out by The American Cancer Society included 78,694 women and found that more regular artificial sweetener users gained weight compared to non-users matched by their initial weight.  • Saccharin use was associated with eight-year weight gain in 31,940 women from the Nurses’ Health Study conducted in the 1970s.  • The Growing Up Today Study involving 11,654 children aged 9-14 found a positive association between diet soda and weight gain for boys.  • A 2003 study looking at 3,111 children and young adults found diet soda drinkers had significantly elevated body mass index (BMI). Lack of satisfaction from artificial sweeteners It’s not entirely clear why artificial sweeteners perpetuate weight gain.  However, it’s likely that brain chemistry has a role to play. Research has shown that artificial sweeteners don’t activate food reward pathways in the same way as natural sweeteners. And this lack of satisfaction then further fuels food-seeking behaviour. In simple terms it’s likely that the brain doesn’t give out the same messages of satisfaction from artificial sweeteners, which can make you overeat later in the day. It’s easy to see then how this reduction in reward response from food that is associated with artificial sweeteners may contribute to obesity.  Eat less sugar to eat less sugar! It may sound obvious but the best way to eat less sugar is to eat less sugar!  That’s because artificial sweeteners, precisely because they are sweet, encourage sugar craving and sugar dependence. If you’re used to having sweet foods and drinks, cutting down is likely to be a bit of a challenge, however your taste buds will soon respond and you will become more accustomed to a less sugary diet. If however you simply swap sugar for sweeteners your taste buds will never change. Studies show that repeated exposure trains flavour preference – there is a strong correlation between a person’s habitual intake of a flavour and their preferred intensity for that flavour. More specifically, research has shown that systematic reduction of dietary salt or fat over the course of several weeks without any substitution for that flavour led to a preference for lower levels of those tastes in the research subjects.    Optimise nutrients to reduce cravings As well as avoiding artificial sweeteners and eating less sweet foods and drinks overall, you can optimize your nutrient intake to reduce sugar cravings, improve your health and support weight loss. Chromium is a key nutrient that can really help to curb cravings yet is commonly deficient in a typical Western diet. In addition, alpha lipoic acid and the popular culinary spice cinnamon can help to support balanced blood sugar levels too. How to take action:  • Avoid artificial sweeteners – they are linked to a range of health problems including weight gain.  • Cut down your intake of sweet foods and drinks to retrain your taste buds  • If you do fancy a bit of sweetness, remember your brain will not feel the same satisfaction from artificial sweeteners so use natural alternatives such as honey, molasses, date syrup, agave syrup or stevia – just in smaller amounts.  • Supplement your diet with blood sugar balancing nutrients chromium, alpha lipoic acid and cinnamon. Blog provided by Nutri Advanced.

We’ve just celebrated National Breakfast Week – so we thought it was perfect timing to share with you our favourite nutritious starts to the day here at Nutri Advanced. You’ll often hear it said that breakfast is the most important meal of the day – yet it’s the meal that’s most commonly skipped! There’s a whole host of reasons why this is. Lack of time and not feeling hungry in the morning are usually cited as the main ones.   Eating breakfast is a habit that your body needs to get used to – if you start the day with a meal, your body will soon start to expect it and you will wake with more of an appetite. If you’re not used to eating breakfast, start with something small and build up gradually. Breakfast is best eaten within half an hour of waking – the word is literally translated as breaking the fast and without it, the overnight fast continues. If lack of time is getting in the way, you might want to think about preparing your breakfast the night before. A bowl of chopped fruit and a tub of natural yoghurt is a quick and easy breakfast that can be made up in advance. If you’re even shorter on time and need something to take with you, do what our Senior Nutritionist Katy Petter does and add the ingredients for a breakfast smoothie into a blender the night before and just whizz and go in the morning! Even quicker is an UltraMeal – keep a tub at home and work for a balanced mix of high quality protein, carbohydrates and fat with essential vitamins and minerals too.  Here’s how the Nutrition Team & Managing Director here at Nutri Advanced start the day: Ken Eddie – Managing DirectorI go to the gym early most mornings before work so on these days I’ll have a mix of UltraInflamX & UltraPro Whey blended with almond butter for post-workout recovery and balanced energy throughout the morning. Katherine Pardo – Head of Nutrition & EducationIn the week I’ll usually have a Nutri bullet smoothie made with a mix of whatever I have in the fridge - today's included kale, spinach, celery, half a banana, mixed berries (frozen), cashews and a scoop of Nutri Advanced Superfood. At the weekend when I’ve got a bit more time I’ll usually go for something like poached or scrambled eggs with sautéed tomatoes and mushrooms and a fresh coffee. Gemma Khoo – Nutritionist & Regulatory AffairsMy favourite breakfast is porridge with blueberries, a dollop of greek yoghurt and a drizzle of maple syrup. Laura Murphy – NutritionistI usually go with half a wholewheat bagel with smashed avocado, spinach and a fried egg on top or else some fruit, granola, flaked almonds and greek yoghurt. Angela Ramsden – Technical AdministratorDuring the week, I usually have either an UltraPro Whey or an UltraMeal (banana’s my favourite flavour), then at weekends I’ll have poached or scrambled eggs with tomatoes and mushrooms on toast, or for a real treat I'll have a toasted sandwich with mashed avocado and bacon! Rachel Bartholomew – NutritionistI usually have an omelette, boiled or scrambled eggs on wholegrain toast. If time is short, I’ll grab an UltraMeal (Banana flavour) or a cereal bar (Organix Goodies bars or Nakd bars are my favorites) and a couple of boiled eggs and take them with me. If I have more time, I’ll make a fresh veggie juice too, with whatever’s in the fridge.   Blog provided by Nutri Advanced.

A new small-scale study has found that the order in which we eat our food could have an important impact on post-meal blood sugar and insulin levels. A team of researchers, led by Dr Louis Aronne from Weill Cornell Medical College recently investigated whether eating vegetables or protein before carbohydrates leads to lower post-meal glucose levels. Eleven patients were recruited for the study, all of whom were obese, had type 2 diabetes and took metformin (medication to help control blood sugar levels).  During the study, the researchers tested the effects of eating the same meal but in different orders. In the first week of the study participants ate carbohydrates first followed by protein and fat fifteen minutes later. In the second week they ate the same meal but in reverse order, with the protein, vegetables and fat first and then the carbohydrates fifteen minutes later. Results showed that glucose levels were much lower at 30, 60 and 120 minute checks when protein and vegetables were eaten before the carbohydrates. Insulin levels were also much lower when food was eaten in this order. The researchers concluded, “While we need to do some follow-up work, based on this finding, patients with type 2 might be able to make a simple change to lower their blood sugar throughout the day, decrease how much insulin they need to take, and potentially have a long-lasting, positive impact on their health.” Blog provided by Nutri Advanced. Ready to take your weight loss to the next level? In Week 3 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.