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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, Boron It 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-free Iron 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 vitamins B 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.

Thanks to the global success of the Movember campaign, every year in November the critical issue of men’s health is placed in the spotlight.   It was back in 2003, that two friends in Australia (Travis Garone & Luke Slattery) recruited 30 guys willing to grow a moustache for the month of November. Inspired by the Mo’s ability to generate a conversation, the following year they decided to set up the Movember Foundation to help raise awareness of issues relating to men’s health. From these humble beginnings, the Movember Foundation has grown from strength to strength and is now ranked 72nd out of the top 500 NGOs (non-governmental organisations) in the world. To date, the Movember Foundation has raised £402 million since 2003.  There’s no doubt that men’s health deserves a whole month of attention. And despite the phenomenal achievements of the Movember Foundation there’s still a way to go to get men’s health back up to where it needs to be. Gender is one of the strongest and most consistent predictors of health and life expectancy. On average, across the world, men die 6 years earlier than women.  In addition:  • Prostate cancer is the most commonly diagnosed cancer in men in the UK and the second most common cancer in men worldwide. The number of cases is expected to almost double to 1.7 million cases by 2030   • Testicular cancer is the most common cancer in men aged 25-49  • Poor mental health affects men more than women. Three quarters of suicides are by men. On average, 13 men each day take their life by suicide in the UK.  • 41% of men in high-income countries don’t exercise enough To show our support for the Movember Foundation, every week this month we’re going to look a bit closer into these issues and give you some nutritional tips to put into practice and hopefully pass on too. This week we’ve put together 5 steps to help you fuel your workout so you can achieve the maximum results for your efforts. 5 Steps to a Well-Fuelled Workout 1) Fuel your workout If you’ve managed to find some time for exercise make sure you’re getting the most out of it by getting your body ready to perform with the right pre-exercise fuel. This can be a meal, snack or even a drink depending on how much time you have between fuel and exercise:  2-3 hours before - If you’re thinking about exercise fuel 2-3 hrs before your workout the best option is a balanced meal containing some slow release carbohydrates with protein and fat. This could be a bowl of porridge made with milk, topped with fruit and nuts or wholegrain rice with chicken, roasted vegetables and toasted sunflower seeds. 1hr before – At this point you need something that’s going to provide energy in a faster form such as a fruity flapjack, cereal bar or a banana. Immediately before – If you’ve arrived at the gym and realized you haven’t eaten it’s still not too late, however you’ll need something that’s going to get into your system fast at this point. Drinks such as fruit juice and fruit cordial or energy gels are best at this point. 2) Are you fueling your recovery?  Adding supplements for the gym to your recovery plan can also help your body to get the nutrients it needs to repair muscles, and regain energy. Post-exercise fuel is just as important as nourishing your body before exercise, yet this is one area that people either get wrong or even miss out completely. You will get much more out of your exercise session if you provide the right nutrition immediately after so it’s worth being organised and making sure you have a snack ready to eat straight after your session. The post-exercise snack needs to provide a combination of high quality protein with carbohydrate too. A homemade smoothie is a great way to achieve this combination. Blend together a banana, apple juice, live yoghurt, frozen berries, nut butter, flaxseeds and some silken tofu and drink immediately. For an even quicker fix a powdered formulation providing high quality protein and carbohydrate with essential vitamins and minerals is ideal post-workout and convenient too as all you need to do is add water and shake!  3) Top up your Micronutrients Your body’s energy production processes require a steady supply of essential vitamins and minerals and exercising regularly places extra demand on this supply. It’s important to make sure you’re getting enough by supplementing with a high quality one a day multivitamin and mineral formula that will ensure these extra needs are met. 4) Check Magnesium Magnesium is a key nutrient for both energy production and for muscles to work properly too. Unfortunately, typical Western diets do not supply enough magnesium to cope with the extra demands of exercise. You can supplement magnesium in powder form as magnesium glycinate, combined with n-acetyl-carnitine, malic acid, selenium, iodine, B vitamins and vitamin C to support optimal energy production processes. 5) Alkalise your diet There’s been much talk recently about the health benefits of making your diet more alkaline and this has benefits for exercise performance and recovery too. Make sure your diet contains plenty of colourful fresh fruits and vegetables and swap meat for plant proteins such as beans and lentils to support an alkaline environment. You can supplement with potassium, magnesium, zinc and calcium citrates along with vitamins B5 and B3, alpha lipoic acid and parsley to further support an alkaline state. Blog provided by Nutri Advanced.

Pay attention to the little (big) detailsIt’s no secret that here at Nutri Advanced, we love events. It takes a lot of planning and hard work to deliver a live event.  But it’s always worth it.On Saturday 15th June, we were absolutely thrilled to be back in London to host our sell-out functional medicine conference, The Science of Health in a fantastic venue with impressive views over the Thames, and with a world class line up of speakers including Dr Jeffrey Bland, Dr Steven Sandberg Lewis, Jo Gamble and Amanda Hamilton. Sharing our learnings and insights is important to us so you’ll be hearing lots about the event in the weeks to come. Here though, we wanted to hone in on one of those little (but actually big) details that can often get overlooked at a live event. The core subject focus of the event was gut health and we were privileged to have Amanda Hamilton on board to create a bespoke menu of delicious gut healthy recipes which were served on the day. If you joined us for the event and got to sample the dishes, we’re sure you’ll agree Amanda did a stellar job, working with the venue catering team to bring a fantastic menu to the table. And if you weren’t able to join us this time, don’t worry, we’re about to share the recipes so you can have a go at them yourself! We chatted to Amanda about the inspiration behind her recipes and how she goes about creating new recipes and meal plans Thanks again Amanda for creating such a delicious menu! What was your inspiration for the bespoke menu you created for The Science of Health?I always start by putting plants first - they are always the bulk of any of my recipes. Then, I was looking at ways of adding some notable gut healthy ingredients that would work for a function - thus the use of kefir in dressings. Lastly, I knew there would be a lot of mental energy being used so I thought that the rich truffles would be a welcome addition, and I was right! Has The Science of Health event inspired you to create any new recipes?I'm always creating new recipes but the event inspired me in so many ways! The lectures were fascinating and meeting other guests was a real highlight. Where do you start when creating a new recipe?I always start with what's in season. I am a big believer in consuming as much locally grown, seasonal produce as possible. Diversity of healthy ingredients also helps our gut health! How do you help clients with an existing diet of convenience food / microwave meals to start cooking from scratch? Any practical tips?A good question. Like anything else, it comes down to the individual. I will assess if they have a genuine interest in cooking before going down that route, and, if they are interested, how much time and budget they have is important to know. I often do menu plans based around batch cooking a couple of times a week, making the programme easier. It truly is always tailored to the individual.   Raw Cacao Brownie Ingredients - makes a whole tray 2 cups pecans 2 cups walnuts 4 cups medjool dates 8 tbsp. Cacao powder ½ cup desiccated coconut ½ cup sour cherries ½ cup coconut oil Sea salt to taste Method1. Place pecans, walnuts and coconut in a food processor and mix until you get a fine texture.2. Add coconut oil, medjool dates and sour cherries.3. Finish with cacao powder and sea salt.4. Place the mix in a rectangular or square tray and flatten down5. Place in the fridge for at least 2 hours to set. If you are in a hurry, place in the freezer for 20 minutes to set. Za'atar Roasted Salmon with Butternut Squash Couscous Ingredients – serves 2 1 tbsp olive oil 1 tsp sea salt 2 garlic cloves 1 tbsp lemon zest ½ medium red onion, thinly sliced 2 x 170g boneless salmon fillets 1 tbsp zahtar 2 tbsp tahini 60ml coconut yoghurt 1 tbsp water 1 small or half a medium butternut squash 1 tsp sea salt 2 garlic cloves Zest and juice of half a lemon ½ medium red onion, thinly sliced 1 courgette – chopped 4 tbsp chopped parsley Method:1. Preheat oven to 180C2. Peel, roughly chop and then pulse the butternut squash/pumpkin in a food processor until couscous like consistency3. Chop the red onion and courgette into small pieces about 1cm and finely dice the parsley.4. In a large roasting tin, spread out the vegetables, season with salt and pepper and mix in the lemon juice, zest and half the parsley.5. Sprinkle salmon with zahtar, olive oil and salt and place them on top of the vegetables and bake uncovered for 25 minutes6. While this is cooking whisk together tahini, coconut yoghurt, lemon juice and water7. Serve 1 x salmon fillet on top of the butternut couscous drizzled with the dressing   Miso and Tofu Stir Fry with Courgette Noodles Ingredients – serves 2 200g firm tofu ½ green pepper ½ red onion 1 carrot 8 baby corn 12 green beans ½ inch piece of ginger 2 garlic cloves 2 tbsp Tamari (if replaced with soy is no longer gluten free) 1 tbsp sesame oil 2 tsp miso paste 2 courgettes 1 tsp coconut oil Method1. To prepare the tofu, remove it from packet and place the block between two sheets of kitchen paper and place between two plates with a large weight on top to remove the excess water - allow to sit for 10-15 minutes2. Meanwhile, peel and grate ginger and garlic, and put into a bowl with tamari, sesame oil and miso paste, add a little boiling water to create a sauce.3. Prepare the veg - peel the carrot and onion and slice these along with the green pepper into long thin strips, slice baby corn in half and top and tail the green beans and using a vegetable peeler or spiralizer – peel the courgettes into ribbons or ‘noodles’.4. Once the excess water has been removed from the tofu, marinate it in the sauce for 10-mins, drain the tofu before cooking, keeping the sauce to use in the stir fry.5. Add the oil to a wok or large frying pan and heat, stir fry the tofu for 6-8 mins until starting to crisp and go golden - but not burning6. Add the veg (but not the courgette noodles) and stir-fry for 2-3 mins until starting to soften and the sauce and cook for a further 3-4 mins before finally adding the courgette for a final couple of minutes.   Watercress, Asparagus and Avocado & Pine Nuts with Basil Dressing Ingredients - serves 2 2 handfuls watercress ½ an avocado 1 bunch of asparagus - woody stalks removed and diced into small pieces 2 tbsp pine nuts 1 tbsp chopped fresh basil 2 tbsp lemon juice 4 tbsp olive oil Salt and pepper Method1. Wash and dry watercress, place into a bowl with diced avocado2. Toast pine nuts and add to the watercress and avocado3. Blanch the asparagus in boiling water for 1-2 mins, rinse with cold water and add to the other salad ingredients4. Whisk together dressing ingredients or blend to get a smoother texture and toss the salad with the dressing. Cold New Potatoes with a Lemon and Parsley Kefir Dressing Ingredients - serves 2 200g new potatoes 2 tbsp chopped flat leaf parsley 75ml kefir Zest of 1 lemon 1 tbsp lemon juice Salt and pepper Method1. Boil the new potatoes until cooked, then blanch in cold water to stop them cooking further.2. Whisk together the kefir, lemon zest and juice with a pinch of salt and pepper. Add 1 tbsp parsley and mix through3. Toss cooled potatoes in kefir dressing and serve topped with extra parsley.   Beet, Carrot and Tahini Slaw Ingredients - serve 2-4 2 medium beetroots, peeled and grated 4 small carrots, peeled and grated 1 tbsp extra virgin olive oil 2 tbsp lemon juice 1 tbsp tahini 2 tbsp sesame seeds Method:1. Whisk olive oil, lemon juice and tahini together and mix into grated carrots and beetroot and leave to marinate.2. Sprinkle with sesame seeds just before serving.   Mixed Baby Greens with Turmeric Dressing Ingredients - serves 4 200g mixed baby lettuce leaves (e.g. spinach, chard, rocket etc) 1 cucumber, diced 2 tablespoons olive oil 4 tablespoons lemon juice ¼ tsp ground turmeric 1 garlic clove, grated 1 teaspoon ground coriander ½ teaspoon dried basil ¼ tsp ground ginger Sea salt flakes and pepper Method1. Wash salad leaves and place in a bowl with the diced cucumber.2. Place all the other ingredients in a small blender, season to taste and blend briefly until well mixed drizzle with dressing, to taste. Blog provided by Nutri Advanced.

This casserole contains a huge amount of garlic, which, according to the seventeenth century herbalist, Thomas Culpeper is ‘a remedy for all diseases and hurts’.  Garlic is well known as a natural antiviral, antiseptic and antibacterial, can help to support optimal cardiovascular health, is a great detoxifier and is rich in vitamin C. Chicken with forty garlic cloves (not for the faint-hearted!)     Serves 6 You will need:2kg (4lb) oven-ready chicken, giblets removed2 tablespoons olive oil40 whole garlic cloves, unpeeled8 shallots150ml dry white wine150ml chicken stock4 thyme sprigs1 lemon, halved500g small carrotsSeasoning to taste Method: 1. Pat the chicken dry and season with salt and pepper. Heat the oil in a flameproof casserole and brown the chicken on all sides. 2. Remove the chicken and add the garlic and shallots to the casserole in one layer. Sauté gently for about 5-7 minutes and then slowly add the wine and stock. Return the chicken to the casserole and add the thyme, salt, halved lemon and then cover the casserole tightly. 3. Cook in a preheated oven at 190°C (375°F) for an hour. 4. Add the carrots, remove the lid and put the casserole back in the oven for a final 10 – 15 minutes to crisp the chicken skin. 5. Serve the chicken with the pan juices, creamy garlic cloves (diners can peel these themselves before they eat) and roasted carrots. 6.  Enjoy! Blog provided by Nutri Advanced.

New research has come to light that could indicate that as well as red wine one of the secrets of the French Diet is the consumption of cheese. It has long been understood that the benefits of drinking red wine can be attributed to the resveratrol and flavonoids that are contained within it and previously it was believed that it was the overall effect of a varied diet or portion control of cheese and bread that contributed to the “French Paradox”. Now it could be that the present of fermented dairy products in the diet can actually lend itself to positive changes in gut bacterial metabolism and lipid metabolism.  Ordinarily the assumption is made that foods like cheese which are high in saturated fats are bad for health and should be avoided, particularly in those with cardiovascular health risk factors such as high cholesterol. However new research has showed that compared to a control diet those consuming cheese had improvements in blood cholesterol markers. As well as a control group the cheese group was also compared to those consuming milk as a source of dairy and there were health benefits above and beyond the consumption of milk too. Correlation analyses indicated that microbial and lipid metabolism could be involved in the dairy-induced effects on blood cholesterol level.1 This isn’t the first time that benefits of cheese in the diet have been evaluated and there have been reviews of the research that have seen a potential health benefit for cardiovascular health but the exact mechanism has never been suggested before.2 Compared with milk intake, cheese consumption significantly reduced urinary citrate, creatine, and creatinine levels and significantly increased the microbiota-related metabolites butyrate, hippurate, and malonate suggesting that microbial and lipid metabolism could be involved in the dairy-induced effects on blood cholesterol level. Blog provided by Nutri Advanced.

Whilst antibiotics can be a real lifesaver, they can also bring with them unwanted side effects. Antibiotics cannot distinguish between good and bad bacteria so indiscriminately wipe out both. Once both good and bad have been wiped out, harmful bacteria quickly proliferate and problems can soon start to arise. This disruption to the microbiome is known as dysbiosis. A dysbiotic microbiome may not perform vital functions such as nutrient supply, vitamin production and protection from pathogens. It has also been associated with a large number of health problems and chronic conditions.1  Antibiotic use is the most common and significant cause of major decreases in healthy gut bacteria and the overgrowth of harmful bacteria.  Antibiotics have also been associated with the development of unwanted gastrointestinal symptoms and even IBS. Antibiotic-associated diarrhoea is a common side effect of antibiotic use affecting up to 30% of adults and 40% of children and may occur between the initiation of therapy and up to 2 months after treatment stops. Antibiotic-associated diarrhoea is thought to be the direct result of disturbance in the normal intestinal microflora, in particular infection with the harmful bacteria Clostridium difficile. Antibiotic eradication of beneficial bacteria in the gut enables Clostridium difficile to flourish. However, there are a few things you can do to help minimise disturbances to the gut microbiome should you need to take an antibiotic. Saccharomyces Boulardii If you need to take antibiotics and do experience unwanted side effects, supplementation with Saccharamoyces boulardii can be an effective way to relieve symptoms. Saccharomyces boulardii is a non-pathogenic yeast which has been shown to help support a healthy balance of flora. It is also resistant to antibiotics and can be recommended to patients whilst they are receiving antibiotics. Saccharomyces boulardii has been shown to be effective against harmful bacteria associated with antibiotic side effects such as Clostridium difficile. The effectiveness of Saccharomyces boulardii for the prevention of antibiotic side effects has been demonstrated in a number of clinical trials and meta-analyses2,3. Probiotic Supplementation Even if you don’t experience any obvious side effects during antibiotic therapy, it is still important to supplement with a high quality probiotic supplement once you have finished your course. This is to help replenish a healthy balance of microflora to reduce the risks of longer term effects. Choose Specific Probiotic Strains Choose a probiotic supplement that contain a high level of specific strains that are comprehensively studied and have been shown to be effective. Some of the most comprehensively studied strains include Lactobacillus acidophilus NCFM®, Lactobacillus paracasei lpc-37, Bifidobacterium lactis Bi-07, and Bifidobacterium lactis Bi-04. This specific combination of strains, when taken at the same time as antibiotics, has been shown to minimise disturbances to the gut microbiota and reduce those all-to-frequent side effects. To find out more read our summary of the study here. Diet It is also important to be particularly careful with your diet whilst using antibiotics and afterwards too. Consume plenty of prebiotic foods, including asparagus, artichokes, bananas, onions, garlic, apples, beans & lentils, that will help the good bacteria to repopulate and avoid refined, sugary foods to limit the growth of unhealthy microorganisms. Probiotic-rich foods should also be consumed, especially after a course of antibiotics, to up your intake of good bacteria. Fermented foods such as kefir, kimchi, tempeh, lassi, sauerkraut and kombucha naturally contain high levels of a variety of beneficial bacteria and are a great addition to your daily diet. Blog provided by Nutri Advanced.

Incredibly common yet notoriously difficult to detect, low magnesium has become a widespread problem in our modern Western world. Knowing the early signs and symptoms to look out for is therefore vital. Here’s your top 5 questions answered on low magnesium – what to look out for, why it’s so difficult to detect clinically, and more. 1. What are the early signs of low magnesium? Magnesium is an essential mineral involved in over 600 functions in the body. As you can imagine, with so many uses, there are many possible symptoms that can start to emerge when magnesium is low. Here’s some of the most common:• Loss of appetite• Nausea• Headache• Muscle cramps / spasms• Low energy / fatigue• Weakness• Blood sugar imbalance• Sleep problems• Pre-menstrual syndrome (PMS)• Irritability• Inability to cope with stress• Constipation 2. What are the common health problems that may be associated with low magnesium? Low magnesium may be an underlying factor in many common and chronic health problems:• Anxiety & panic attacks• Depression• Fatigue• Sleep problems• High blood pressure• Nerve problems• Blood sugar imbalance / Diabetes• Osteoporosis• Blood clots• Muscle cramps / spasms / twitches / tremors• Headaches / Migraines• PMS• Infertility• Preeclampsia• Heart Disease• Liver Problems• Cystitis• Asthma• Raynaud’s syndrome 3. Why is low magnesium so difficult to detect? Low magnesium is often referred to as a ‘modern day silent epidemic’ or an ‘invisible deficiency’, because it is so difficult to detect clinically. The most commonly used test – blood serum magnesium – is generally considered to be inaccurate in identifying low levels. This is because less than 1% of body magnesium is found in the blood, and only 0.3% is found in serum. Serum magnesium levels are kept under tight control by the body, and are usually normal, even when there is a nutritional magnesium deficiency. The majority (99%) of the body’s magnesium is actually found in bone, muscles and non-muscular soft tissue.1 In addition, many of the signs of low magnesium are also common symptoms of other health problems, making a clinical diagnosis of low magnesium very difficult. 4. Why is low magnesium so common?A typical Western diet fails miserably when it comes to supplying magnesium, mainly because this vital mineral is lost during modern day food processing and refining methods. Today’s intensive farming practices have led to declining levels of nutrients in crops too. One study published in the Journal of the American College of Nutrition compared the modern-day nutrient content of vegetables with 1950 levels and found declines to be as much as 40%.2 Modern fast-paced lifestyles are also bad news for magnesium levels since this essential mineral is used up in high amounts during times of stress. Low dietary intakes coupled with higher needs for the mineral may conspire to result in low levels among the general population. 5. How can I increase my intake of magnesium?Magnesium is involved in over 600 bodily reactions, and many people are likely to have low levels. It is important therefore to be aware of the early warning signs so you can take action to increase levels as soon as possible. From magnesium-rich foods to supplements and magnesium bath salts, there are many ways to increase your daily intake.  Explore our collection of Magnesium supplements to help boost your magnesium intake and support overall wellness, muscle function, and energy levels. Blog provided by Nutri Advanced. 

It probably comes as no great surprise that the differences that make us male or female also make our nutrient needs unique. If you’ve ever looked closely at the ingredients of gender-specific multivitamin & mineral formulations, you’ll notice they reflect these differences. And if they don’t, that’s a good reason to steer clear.  Here’s 5 important reasons why men and women need different multivitamins: 1. Iron-free for men Men are more prone to a hereditary condition that causes excess iron to build up in the organs so they are best suited to an iron-free multivitamin & mineral formulation. In contrast, most women will benefit from a daily maintenance dose of iron in a multivitamin, and this is certainly true during the reproductive years. This is best delivered as iron bisglycinate, which is well absorbed and gentler on stomachs. 2. Extra zinc for men Both men and women need zinc in a multivitamin but men may benefit from slightly higher levels. This is due to increased needs to support male fertility. 3. Lycopene & phytosterols for men Many multivitamins contain essential vitamins & minerals, however the more innovative formulas have added phytonutrients to further boost their effectiveness. Look out for special ingredients such as lycopene and phytosterols in a men’s multivitamin. Lycopene is a plant carotenoid compound found naturally in tomatoes and has the highest antioxidant activity of all the Lycopene is found naturally in tomatoes and has the highest antioxidant activity of all the carotenoids. Lycopene may be a useful phytonutrient to protect sperm against oxidative stress. Phytosterols may help to support prostate and cardiovascular health. 4. Broccoli extract for women Oestrogen balance is a significant concern for women’s health and there are natural plant compounds which may help to support this balance. Broccoli contains specific phytochemicals such as sulforaphanes which are particularly useful to support a healthy balance of oestrogen in the body. 5. Pomegranate for women Much has been written about the power of pomegranate in recent years, especially its high antioxidant activity. Less well known however is the phytoestrogen properties of pomegranate seeds which may help to support women’s hormonal balance. Unique phytochemicals in pomegranate can help to deliver added benefits in multivitamins designed specifically for women. Blog provided by Nutri Advanced.

There’s so many good reasons to be kind. Here’s another one.  When big things feel out of control, like right now, in the middle of another national lockdown, it’s easy to feel overwhelmed, and stress and worry can soon start to spiral. During times like this, it can be helpful to gently shift your focus to the things that you can control and the positive action you can take to change things for the better. No matter how seemingly small, insignificant or temporary these actions may seem, over time, these little increments can really add up. And in fact, research has shown that taking positive action during times of stress, not only helps you to cope better in the moment, it can actually help to support your ongoing immune health too. A real win-win given the current situation. There’s lots of different types of positive action you can take to help cope with stress and that includes prosocial behaviour, defined as “voluntary actions that are intended to help or benefit another individual or group of individuals.” And in fact, a life-affirming study has actually measured how positive action in the form of acts of kindness towards others has benefits that ripple far beyond the act of kindness itself, and can actually improve immune health. In this randomised controlled experiment, published in Psychoneuroendocrinology in July 2017, researchers aimed to identify possible causal mechanisms underlying the association between prosocial behaviour and longevity. A total of 159 adults were randomly assigned for 4 weeks to engage in prosocial behaviour directed towards specific others, prosocial behaviour directed towards the world in general, self-focused kindness or a neutral self-control task. The researchers then examined changes in a leukocyte gene expression profile known as the Conserved Transcriptional Response to Adversity (CTRA). In simple terms, this means they were looking at whether engaging in prosocial behaviour directed towards specific other people can influence the expression of immuno-protective genes. And results showed exactly that. In the group engaged in prosocial behaviour directed towards specific other people, the researchers noted direct and beneficial impacts on the expression of immuno-protective genes. They did not observe any significant changes in immuno-protective gene expression in any of the other 3 groups. These findings are fascinating. One of the key messages I regularly share with my clients is “never underestimate the potential and widespread impact of small changes; the ripple effects often spread further than we could ever imagine”. And I particularly love this study because it is a real-life demonstration of that; change one thing and the wider effects are always surprising. You never know the impact on another person’s life when you direct some kindness towards them, it’s probably the most important thing we can all do right now, and your immune system will be grateful too. “In a world where you can be anything, choose kind.” Blog provided by Nutri Advanced.

There are a variety of different reasons people may choose to follow a vegan diet but it’s crucial for anyone eating a plant-based diet to be aware of the increased risks of nutrient deficiencies. And there are some nutrients which you need to be particularly aware of. In this article we take a closer look at 6 key nutrients which are often lacking in a vegan diet and what you can do to support optimal intake: 1. Vitamin B12 Top of the list is vitamin B12; an essential nutrient which is vital for a range of physiological processes including red blood cell formation, protein metabolism and nervous system health. Vitamin B12 is a nutrient of particular concern for anyone following an exclusively plant-based diet because it is found mainly in foods of animal origin such as fish, meat, eggs, poultry and dairy products. It is generally agreed that anyone following a vegan diet should take a daily supplement to ensure optimal intake. Vitamin B12 can be taken in the bioactive and absorbable form of methylcobalamin. Our ability to absorb vitamin B12 often decreases with age, so older adults will likely need a higher daily dose to maintain optimal levels. 2. Iron Iron is an essential mineral, which means we must obtain it from our diets. It is needed for energy metabolism, to make DNA and red blood cells, and for transporting oxygen in the blood. Iron exists in two different forms in our food; heme iron - found in animal products, and non-heme iron - found in some plant foods. Getting enough iron through dietary sources is more challenging for anyone following a vegan diet because non-heme iron (from plants) is less well absorbed than heme iron (from animal products such as meat). Low levels of iron are associated with anaemia, fatigue and lowered immune function. It is important therefore for anyone following a plant-based diet to ensure regular intake of iron-rich foods such as beans, lentils, tofu, dark leafy greens, dark chocolate, wholegrains, mushrooms, nuts, seeds, pumpkin, squash and salad greens. Consuming vitamin C-rich foods alongside iron-rich foods may help to increase iron absorption. In contrast, phytates (found in many plants foods) can inhibit absorption, and tea and coffee are best avoided around or with meals as they can hinder iron absorption too. Whilst it is possible for vegans to obtain enough iron from dietary sources it is highly likely that many will be low in iron. And this is of particular concern for menstruating females. Iron can be found in a good quality daily multivitamin & mineral or can be taken as a separate supplement. It can be supplemented as iron bisglycinate - a well absorbed form that is not associated with the gastrointestinal distress that many other iron supplements are. It is important to note however that whilst highly unlikely for vegans, too much iron can be just as harmful as not getting enough, so measuring current iron status with a simple blood test may be useful before starting supplementation. 3. Calcium Best known as an essential mineral for bones and teeth, calcium has many other important health roles too, such as for the cardiovascular and nervous systems, and for muscle function too. Good plant sources of calcium include green leafy vegetables, pak choi, watercress, silken tofu (often fortified with calcium), sesame seeds, tahini, pulses, almonds and fortified nut and soy milks. Many people following a vegan diet however will struggle to regularly achieve optimal daily calcium intake and are often encouraged to take supplements to bolster their levels. Calcium can be found in a good quality daily multivitamin & mineral or can be taken as a separate supplement. Algae-sourced calcium is an effective plant-based option providing a natural form of calcium, along with magnesium, and 13 bone-supporting nutrients including boron and manganese. 4. Zinc The best sources of zinc are animal foods such as lamb, beef, poultry and seafood. Few plant foods contain high levels of zinc so anyone following a vegan diet needs to carefully consider their intake. Zinc is an essential mineral for immune function, wound healing, growth and development, cell repair and metabolism. Similar to iron, the bioavailability of zinc is impaired by phytates (which, ironically, are found in many zinc-rich plant foods). In a UK cohort of the European Prospective Investigation into Cancer, those following a vegan diet were found to have the lowest zinc intakes when compared to meat-eaters, fish-eaters and vegetarians. The best plant sources of zinc are lentils, beans, chickpeas, nuts, seeds and wholegrains. Zinc is best supplemented in the form of citrate or picolinate and is usually included in a good quality multivitamin and mineral.   5. Vitamin A Vitamin A is a fat-soluble vitamin which is needed for immune system health, vision, skin and foetal development. It is found in the diet in different forms: retinol (in animal foods such as grass-fed meat, liver and full fat dairy products) and beta-carotene (in orange and green-coloured plant foods such as carrots, spinach, squash and sweet potato). Vegans are at higher risk of being low in vitamin A because beta-carotene must be converted in the body to retinol and many people don’t make this conversion effectively. In fact, there are common genetic variations which can reduce the body’s ability to convert beta carotene into retinol by as much as 50%. Lack of dietary protein or zinc deficiency can also affect the uptake of beta-carotene and its subsequent conversion to retinol so it’s important to ensure the diet contains optimal amounts of good quality protein and zinc-rich foods – both of which can often be low in a vegan diet. The absorption of beta carotene may benefit from consuming fat at the same time. And interestingly, cooked sources of beta carotene seem to be better absorbed than their raw counterparts. Vitamin A can be taken as a supplement, either in the form of beta carotene, retinol palmitate or a mix of both. 6. Omega-3s And last but not least, anyone following an exclusively plant-based diet needs to pay particular attention to their intake of omega-3 fats. Our bodies can’t make omega-3s so we must include them in our diets; this is why they are termed ‘essential fats’. Alpha linolenic acid (ALA) is an essential omega-3 fatty acid found in rich supply in plant sources such as flax, hemp, walnuts and chia seeds. You might conclude therefore that anyone following a plant-based diet wouldn’t have too much to worry about in this area. The story takes a slightly different turn however once ALA is consumed, because in order to receive the full spectrum of omega-3 health benefits, some of the ALA needs to be converted by the body into other members of the omega-3 family - Eicosapentaenoic acid (EPA) & Docosahexaenoic acid (DHA). EPA & DHA are crucial for helping to support balanced inflammation in the body and it is important for your health that you have regular access to these fats. Unfortunately, whilst it’s theoretically possible, the reality is that many people struggle to convert ALA into EPA & DHA effectively, due to factors such as genetic alterations or not having enough nutrient co-factors; that’s why it’s always preferable to directly include rich sources of EPA and DHA in the diet too. And this is where anyone following a plant-based diet will struggle, because the best dietary sources of EPA & DHA are oily fish such as sardines, mackerel, anchovies, salmon and herring. EPA & DHA are also found in algae but this isn’t something you’d normally find on a plate! Fortunately, it is now possible to take a plant-based supplement form of EPA & DHA derived from sustainably-sourced algae, and this is certainly one to consider adding to your daily routine if you’re following a vegan diet. Blog provided by Nutri Advanced.

Broccoli has long been recognised as a superfood. I remember learning about its immense nutritional value, early on in my nutrition training. And almost twenty years on (yikes!) there’s still no disputing the fact that broccoli is a powerhouse of goodness and a tremendous health asset. So what’s so great about broccoli? In this article we take a closer look at one phytochemical in particular that you’ll find in broccoli; the mind-blowing ways it can impact your health and how you can best harness these powerful effects. The cruciferous family Broccoli belongs to the cruciferous family of vegetables. Also included in this group are broccoli sprouts, cauliflower, rocket, cabbage, chard, bok choi, Brussels sprouts, collard and mustard greens, horseradish, kohlrabi, radish, daikon radish, kale, turnip, wasabi, Swiss chard and watercress. Digging a bit deeper into the cruciferous family In order to understand the health benefits of consuming cruciferous vegetables such as broccoli, it’s important to dig a bit deeper into the specific plant compounds they contain and the way they are metabolised in the body.Cruciferous vegetables contain sulphur-containing compounds called glucosinolates. One particularly noteworthy glucosinolate compound is called glucoraphanin and this is found in particularly high levels in broccoli sprouts and sprouts. When the broccoli plant is injured, an enzyme called myrosinase catalyses the conversion of glucoraphanin into an isothiocyanate metabolite called sulphoraphane. This conversion is initiated by the plant as a protective mechanism in response to injury and it seems that we can benefit from sulphoraphane’s protective qualities too. Research into the physiological activities of sulphoraphane has accelerated since its discovery in the early 1990s by Paul Talalay & Yuesheng Zhang, and it is now highly regarded as being incredibly beneficial for health. In fact, it is likely that sulphoraphane is one of the primary reasons why broccoli is associated with so many beneficial health effects. “The conversion of glucoraphanin to sulphoraphane is initiated by the plant as a protective mechanism in response to injury & it seems we can benefit from sulphoraphane’s protective qualities too.” So what does sulphoraphane do? Discovered only relatively recently, in the 1990s, there is much we likely still don’t know about sulphoraphane’s actions. One thing we do know however is that it has an important role to play in Nrf2 (Nuclear factor erythroid 2-related factor 2) activation. In fact, sulphoraphane may well be the most potent natural activator of Nrf2 that we know of currently. “Sulphoraphane has an important role to play in Nrf2 activation.” What’s so significant about Nrf2 activation? The Nrf2 pathway is extremely important for regulating our protective cellular enzymes and proteins, including many with antioxidant and detoxification functions. In simple terms, the Nrf2 pathway enables cells to protect themselves against various stressors and insults. It has been estimated that the Nrf2 pathway controls between 3-5% of cellular proteins. These include many involved in phase II detoxification, glutathione (the master antioxidant) synthesis and quinone reductase enzymes which reduce potentially damaging quinones to hydroquinones. These important cellular mechanisms are an integral part of protection against a wide variety of chronic diseases and ageing. In fact, ageing is associated with a progressive reduction in Nrf2 activity and a gradual increase in brain oxidative stress, and long-lived animal species are known to have higher Nrf2 signalling levels. Nrf2 supports every aspect of health, not just female hormonal health Broccoli has long been associated with supporting female hormonal health, and it is undoubtedly a great food for this. You can hopefully see now though, that there are valid reasons for encouraging everyone to include it in their diets. Increasing sulphoraphane intake to support the Nrf2 pathway is all about supporting the very foundations of health, right at the level of cellular protection. When cells are able to protect themselves against potentially harmful factors such as oxidative stress, and when detoxification processes are working optimally; just about every aspect of health stands to benefit as a result; from mitochondrial function, inflammation balance and exercise performance to hormone balance, brain function, reduced chronic disease risk, healthy ageing and so much more. "The Nrf2 pathway ensures cells are able to protect themselves against various stressors and insults.” So, sulphoraphane supports Nrf2 activation, but how can you increase your intake? • It’s important to remember that sulphoraphane is not what’s present in the intact plant. It’s only when a plant is  injured that the myrosinase enzyme is released to convert glucoraphanin into sulforaphane.• The first step is to include in your diet, cruciferous vegetables which contain high levels of glucoraphanin. Broccoli seeds contain the highest levels of glucoraphanin, followed by broccoli sprouts and then the mature broccoli plant. Since broccoli seeds are not typically part of our diets; broccoli sprouts and broccoli are the preferred food sources. • The next step then is to consider how to optimise the conversion of glucoraphanin to sulphoraphane. When preparing broccoli, it is useful to wash, chop and leave for a short while before eating or heating. ‘Chopping’ is akin to ‘injury’ for the plant and it is at this point that the myrosinase enzyme will be released and start converting glucoraphanin to sulphoraphane. Another good reason to chew thoroughly, as chewing has a similar effect on this conversion. • Another important consideration is how you cook your broccoli. Heating denatures the myrosinase enzyme, so raw or lightly steamed are best. Broccoli sprouts are not only high in glucoraphanin but they are also typically eaten raw in a salad. Go a step further and throw a handful of broccoli sprouts in with your smoothie ingredients – giving you added benefits of more sulphoraphane conversion when you ‘chop’ the raw broccoli sprouts in this way. • What you choose to cook your broccoli with can also impact how much sulphoraphane is formed. Mustard seeds contain the myrosinase enzyme so broccoli teamed with mustard seeds or mustard seed powder are a synergistic culinary match. • It will likely come as no surprise that the gut microbiota has a part to play here too. Some of our commensal gut bacteria can produce the myrosinase enzyme; so if glucoraphanin reaches your intestine; your gut bacteria can enable its conversion to sulphoraphane at this point. Another very strong argument for maintaining a healthy diversity of commensal gut bacteria. • And finally, what about supplements? Sulphoraphane is not very stable and is highly reactive, whereas its precursor glucoraphanin is very stable. You can therefore take glucoraphanin derived from broccoli seeds in supplement form and this is best supplied with a source of myrosinase such as mustard seed powder to support its conversion to sulphoraphane. Broccoli benefits & beyond From glucoraphanin to sulphoraphane to Nrf2 activation, the potential widespread benefits of including broccoli or broccoli sprouts in the diet are loud and clear; the only thing you need to decide then is how you are going to do that. I find it mind blowing that our health can benefit from these incredible molecules that plants produce to protect themselves. Another little wonder of our world. Blog provided by Nutri Advanced.

It has long been understood that our microbiome has far reaching benefits outside of the gastrointestinal tract and an important part of it is to support our immune system.  There are various protective measures that we can take to improve our immune defences such as eating healthily, getting enough sleep and taking supplements such as vitamins D and C (find out more here) but supporting your gut is one of the most important. Recently, there have been several studies looking at how our microbiome can protect us against viral, including COVID-19, infections too. Immune defence begins in the gutThe digestive system is home to something called the Gut Associated Lymphoid Tissues or GALT and approximately 60% of the total immune system, and more than 80% of the immunoglobulin (Ig) producing cells, are located within the mucosa of the gastrointestinal tract.1 In fact, more immunoglobulins are made in the GI tract every day than in the rest of the body combined so it is worth looking after.2,3 The primary purpose of the GALT is to provide a first line of defence against foreign invaders, such as food antigens, pathogenic bacteria, or toxins. When an invader is ingested, the GALT can prevent infection, neutralise viruses, and remove antigens before they cross the mucosal barrier and enter the systemic circulation, leaving them to be excreted directly through the faeces.4,5 The secondary function of GALT is to begin the systemic (internal) immune response by alerting the rest of the body to the potential threat. Damage to the gut = Damage to the immune systemThis defence mechanism can be affected by a compromised mucosal lining. The mucosal lining can become damaged in the presence of an altered microbiome and altered intestinal permeability (leaky gut), which in turn can be caused by IBS, SIBO, food allergies, or localised gut infections such as parasites or candida, and this can reduce the effectiveness of this system and lead to an increase in infections reaching the internal immune system.6 Nourishing the GutA healthy, balanced gut bacterial environment can help to strengthen immune response, whereas alterations in bacterial balance may increase risk of infection. To achieve balanced gut health, functional medicine suggests a 5R approach of Remove, Replace, Re-innoculate, Repair and Retain. You can learn more about the 5R approach here . Can probiotics help?Working on your gut can be complex and take a while but if you want to get started straight away then consuming fibre from plant foods, taking fermented foods (such as kefir or kombucha) or using a probiotic may be helpful. Research has shown that certain probiotics can have a positive effect on our immune system. COVID-19 – It is known that SARS-CoV-2 can cause gastrointestinal symptoms, such as vomiting, diarrhoea, or abdominal pain during the early phases. In return intestinal dysfunction induces changes in intestinal microbes, and an increase in inflammatory cytokines. SARS-CoV-2 can infect people of all ages, but older adults and people with pre-existing medical conditions appear to be more vulnerable to becoming seriously ill. There are many hypotheses as to why this occurs. Still, one of the factors could be the loss of microbial diversity associated with ageing and, with it, higher susceptibility to inflammation.7 To add to this, a study in November 2021 found that a simple probiotic blend could improve the symptom picture of patients with long Covid. It concluded that as patients with Covid with GI symptoms and other factors linked to gut dysbiosis have more severe and more persistent of symptoms that it would be wise to encourage lifestyle and nutritional factors, which improve the gut microbiome, including the use of the probiotic supplement used in the trial.8 Rhinovirus A 2017 randomised, placebo-controlled study published in Beneficial Microbes was carried out to determine the effects of supplementation with Bifidobacterium lactis Bi-04 on innate and adaptive host responses to experimental rhinovirus challenge. The results suggest that ingestion of Bifidobacterium lactis Bi-04 can modify the inflammatory response to rhinovirus infection. There also appears to be an effect on rhinovirus replication manifest by decreased shedding of virus in the nasal secretions.9 Respiratory infections A 2014 randomised, double-blind, placebo-controlled study was carried out on 465 healthy participants who exercise regularly. This particular group was selected because regular significant exercise is known to stress the immune system. Australian researchers compared the effects of supplementation with either a probiotic containing B. lactis Bi-04 alone (Group 1), a blend of L. acidophilus NCFM® & B. lactis Bi-07 (Group 2) or placebo (Group 3) over 5 months. Over the 5 month-study period, researchers found that Group 1 had a 27% lower incidence of upper respiratory infections and Group 2 had a decreased incidence of infections (although the beneficial effects were not as pronounced as Group 1). The researchers noted however that Group 2 in particular undertook considerably more physical activity than the placebo group which may have influenced the results. Overall, the results showed that probiotic supplementation, especially with B. lactis Bi-04, improved immunity compared to placebo.10 Colds and flu To test the efficacy of probiotics for preventing colds and flu, and to identify possible synergy amongst probiotic strains, a total of 326 children aged between 3–5 years were randomly divided into 3 groups. Group 1 received placebo, group 2 were given L. acidophilus NCFM® and group 3 received a blend of L. acidophilus NCFM® & B. lactis Bi-07. Over a period of six months, results showed that probiotic supplementation significantly reduced incidence of fever, rhinorrhoea, cough incidence, duration & antibiotic prescription incidence and the number of missed school days attributable to illness. L. acidophilus NCFM® alone was effective, however, a broader protective effect was observed with the combination of L. acidophilus NCFM® and B. lactis Bi-07.11 Vaccine efficacy In a 2008 randomised, placebo-controlled study published in FEMS Immunology & Medical Microbiology, researchers evaluated the immunomodulatory properties of a blend of probiotic strains on 83 healthy volunteers aged 18 – 62 years given an oral cholera vaccine. Included in the seven strains were B. lactis Bi-04, B. lactis Bi-07, Lactobacillus acidophilus NCFM® and Lactobacillus paracasei Lpc-37. Results showed that specific strains of probiotics may act as adjuvants to the humoral response following oral vaccination.12 Blog provided by Nutri Advanced.