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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) 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. Ready to take your weight loss to the next level? In Week 8 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

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. ✓ DietIt 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 B12Top 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. IronIron 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. CalciumBest 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. ZincThe 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 AVitamin 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-3sAnd 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 familyBroccoli 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 familyIn 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 healthBroccoli 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 & beyondFrom 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.

Here in UK, papaya is an exotic fruit rather than a weekly shop staple that we are able to pick up in every supermarket. But perhaps we are missing a trick if we do not include it as part of our varied diet. Historically, the flesh, skin, seeds, and stem of this exotic fruit have been used in traditional medicine for many years and for many different ailments and health conditions. Papaya was reputedly called the ‘fruit of the angels’ by Christopher Columbus, and you may know it also as a pawpaw. It is a large melon-like fruit which can be eaten raw or cooked and often has a rich golden flesh with black seeds. Here is an overview of the researched benefits to health of eating papaya. 1. Papaya is used as a digestive aid Papaya is a rich source of the protein-digesting enzymes papain and chymopapain. Papain is considered to be so powerful that it can digest 200 times its own weight in protein; it also retains its activity over a wide pH range, meaning it is active and stable in different environments of the stomach. Its powerful protein-digesting activity makes papaya useful as an effective natural digestive support1.  It also has a regulative effect on the digestive system – supporting natural peristalsis and facilitating regular bowel movements. Symptoms of IBS such as gas, bloating, acid reflux, loose stools or a tendency towards constipation may all benefit from the addition of papaya into a daily regime.2 2. Papaya nutrients may slow down skin-ageing Lycopene is an important antioxidant known for its particular benefit to the skin. It is one of a group of nutrients called carotenoids, which are known for their ability to protect the skin from the sun & scores high on the antioxidant scale and dietary carotenoids such as lycopene, may contribute to life-long protection against harmful UV radiation.3 Studies tell us that papaya actually provides more bioavailable carotenoids (meaning in a form our body can use and absorb) than from tomatoes and carrots 4 , making them one of the richest sources of lycopene – the important UV protecting nutrient.5 3. Papaya may reduce inflammation It has been found that papaya consumption specifically, and therefore its unique combination of nutrients and plant chemicals, may exert an anti-inflammatory effect by supporting immune health.6 The benefits to eating more plant foods are becoming more apparent every day so it is great to see more research in the powerful effect fruits can exhibit on inflammation. One study showed the anti-inflammatory effect post-surgery in women through eating just 6 portions of fruit and vegetables per day, in the month following the surgery7 . From what we are learning about papaya and therefore considering this research and others8 , papaya would be a prudent choice for anyone recovering from illness or surgery. 4. Papaya supports cardiovascular health Bioactive compounds found in fruit, including papaya, and vegetables known as phytochemicals or phytonutrients have been proven to have protective effects against cardiovascular disease.9,10 Therefore, as we can clearly see from the abundant evidence, papaya could be a really healthy addition to our diet or for those that require a therapeutic dose a specially prepared pureed papaya extract may deliver added benefits. Blog provided by Nutri Advanced.

A staggering 80% of women suffer every month with premenstrual symptoms, ranging from breast tenderness, weight gain and mood swings, to cravings, irritability and lack of energy. For 30 – 40% of these women, PMS symptoms can be so debilitating that they interfere with normal daily function. Premenstrual Syndrome (PMS) is the general umbrella term, describing a group of over 150 physical and psychological symptoms, which can occur between ovulation and the start of a woman’s menstrual period; often only subsiding a few days into the period. PMS differs from one woman to another, and ranges from mild, to a severe form known as pre-menstrual dysphoric disorder (PMDD). Symptoms vary in type, amount and duration too, lasting anything from a few days, to over a couple of weeks in extreme cases. Whilst it is a complex health problem with a range of possible underlying causes, PMS isn’t something that you just need to live with; it is completely possible to feel calm, balanced and symptom-free throughout your monthly cycle. If PMS is affecting your life, read on. Here is a simple 5-step plan that’s a great start towards being PMS-free. PMS – 5 Step Plan 1) Deal with stress  There can be many different underlying causes of PMS, however, stress is almost always involved to some degree. If you are struggling with monthly PMS symptoms, it’s crucial to take steps to reduce stress in your life. So important it’s worth repeating. If you are struggling with monthly PMS symptoms, it’s crucial to take steps to reduce sources of stress where possible and support your body’s ability to deal with stress. The first step is to identify the main sources and work out if there are any practical ways you can lessen the load. The second step is to regularly practice stress-reduction strategies to help you to deal with stress more effectively when it does come along. Gentle exercise such as yoga and walking are known to provide stress relief, as too is starting (and keeping up) a daily mindfulness meditation practice. www.headspace.com is a great place to begin. From a psychological perspective, when faced with stress, the most important thing you can do is to do something. Any positive action, no matter how small or insignificant it may seem, will help you to regain a sense of control. This then sends the message to your unconscious mind that you can cope, which helps to build psychological resilience. Adaptogenic herbs such as ashwagandha may also help to support stress resilience during times of increased pressure. 2) Increase dietary fibre For some women, excess oestrogen in relation to progesterone may be at the root cause of PMS symptoms. Insoluble dietary fibre such as lignin (found in flaxseeds and the bran layer of grains, beans and seeds) is important for helping to eliminate excess oestrogen out of the system and to bring hormones back into balance. Increase flaxseeds, sunflower and pumpkin seeds, wholegrains such as oats and rye, beans, lentils and chickpeas. Fibre also helps to keep you feeling fuller for longer, so can help to reduce sugary cravings. It may help to regulate bowel movements too. 3) Reduce sugar, caffeine & alcohol Whilst it may seem a step too far to completely eliminate these from your diet, aim to at least reduce your intake by half if you want to get on top of PMS symptoms. Research has shown that the higher the level of sugar in a woman’s diet, the more severe her pre-menstrual symptoms will be. Caffeine is a stimulant that may exacerbate PMS symptoms by contributing to the roller coaster of mood swings and sugar cravings. Alcohol takes its toll on the liver; affecting its’ ability to effectively detoxify hormones that are no longer needed (such as oestrogen) and can also cause blood sugar fluctuations, which are bad news for PMS. Drink plenty of water, choose fruity and herbal teas and try out these delicious sugar-free dessert recipes. 4) Eat regularly Regular meals may help to keep blood sugar levels nicely balanced, which is crucial if you want to reduce PMS symptoms. That’s because even blood sugar levels help to regulate stress hormones, which in turn support the balance of hormones such as oestrogen and progesterone. Aim for 3 distinct meals daily. Choose fresh wholefoods (plenty of fresh vegetables, good quality protein such as chicken and fish, wholegrains, nuts, seeds, oily fish, beans, pulses and lentils) cooked from scratch. Find out more on supporting blood sugar balance here. 5) Increase magnesium, calcium, B vitamins & myo-inositol Magnesium is often referred to as nature’s tranquiliser, due to its calming, soothing effects and impact on restful sleep, and is arguably the most crucial nutrient when it comes to PMS. Women with PMS have been shown to have low red blood cell magnesium compared to women without symptoms. A number of studies have also shown that magnesium supplements help with premenstrual symptoms, especially anxiety, tension and headaches. Low calcium is associated with irritability, anxiety, low mood, fatigue and muscle cramps. B vitamins are crucial for hormone balance, especially vitamin B6, which works closely with magnesium and plays an important role in making brain chemicals, which influence mood and behaviour. Myo-inositol is a naturally occurring, nutrient-like substance that has been studied in a variety of mood and behavioural disorders. A recent study in women with pre-menstrual dysphoric disorder (PMDD) found that supplementation with 2g myo-inositol daily was able to significantly reduce symptoms.  Using PMS supplements is a great way to manage symptoms. Take the first step to being PMS-free… PMS is a complex health problem affecting many women every month. The good news is that dietary and lifestyle changes can be incredibly effective at bringing back a sense of balance and wellbeing. Taking steps to reduce stress, improve your diet and optimise nutrient intake can have almost immediate effects on symptoms, which in turn becomes a motivating force to propel you towards even more positive changes. PMS 5 Step plan – In A Nutshell 1. Deal With Stress - Identify any significant stressors in your life. Integrate stress reduction strategies into your weekly routine. 2. Increase Dietary Fibre - Increase flaxseeds, sunflower and pumpkin seeds, wholegrains such as oats and rye, beans, lentils and chickpeas. 3. Reduce Sugar, Caffeine & Alcohol - Drink plenty of water, choose fruit and herbal teas and try out these delicious sugar-free dessert recipes. 4. Eat regularly - Eat 3 distinct meals daily. Choose wholefoods cooked from scratch. Support blood sugar balance.  Find out how to support your blood sugar balance in our simple guide. 5. Supplement Magnesium, Calcium, B Vitamins & Myo-Inositol - These key nutrients have a range of functions that may be beneficial in supporting PMS. Blog provided by Nutri Advanced.

Results of a 2015 study published in the journal, United European Gastroenterology has found that vitamin D supplementation helped maintain gut barrier integrity in patients with Crohn’s Disease. This research builds on existing data, which has already shown that vitamin D may help to prolong remission in Crohn’s Disease – a chronic gastrointestinal condition characterised by remitting and relapsing inflammation. The study was led by Professor Maria O’Sullivan and Tara Raftery from Dublin’s St James Hospital. The team analysed changes in gut barrier function and known markers of Crohn’s Disease in response to supplementation with vitamin D or placebo.     Results showed that the group taking vitamin D were more likely to maintain intestinal permeability, in contrast to the placebo group, where deterioration was identified. “This is the first reporting of effects of vitamin D supplementation on intestinal permeability and antimicrobial peptide measures in a CD cohort.  Whilst the data requires further confirmation, it broadly supports evidence from previous experimental studies that suggests a role for vitamin D in maintaining intestinal barrier integrity.” Blog provided by Nutri Advanced

Saccharomyces boulardii – Travellers' Diarrhoea and Beyond Saccharomyces boulardii is usually known as the must-have travel supplement. This intelligent probiotic has been well researched for its powerful ability to help prevent travellers' diarrhoea; a significant problem which is estimated to affect more than 60% of those travelling to developing countries. It’s important to understand though, that the benefits of Saccharomyces boulardii extend way beyond travellers' diarrhoea. Read on for some research highlights on the wider clinical applications of this beneficial microorganism. Saccharomyces boulardii is very different to the microorganisms you’ll find in most probiotics. Here’s why: Most probiotics are strains of beneficial bacteria that are known to reside in a healthy gut. Although classed as a probiotic, Saccharomyces boulardii is very different, and has its own unique profile and clinical application. Unlike other probiotics, Saccharomyces boulardii isn’t a bacterial strain; it is actually a non-pathogenic & transient yeast. This means it isn’t a normal part of our friendly gut flora and doesn’t colonise the gut. Instead, this clever non-pathogenic yeast helps to strengthen the gut’s natural defences and also has the ability to adhere to harmful bacteria (such as E coli and Salmonella) and gently remove them from the body. Saccharomyces boulardii is the only yeast that is formally regarded as a probiotic. Saccharomyces boulardii has been researched for its clinical application in: ✔ Travellers diarrhoea✔ Antibiotic-associated diarrhoea✔ Urinary tract infection (UTI) in children✔ Bowel regularity in Irritable Bowel Syndrome (IBS)✔ Inflammatory bowel disorder (IBD)✔ Leaky gut✔ Candida✔ Cardiovascular Disease ✔ Travellers' Diarrhoea The efficacy of  S. boulardii for preventing travellers' diarrhoea has been demonstrated in a large cohort of travellers (1016 persons) to Northern Africa, the Middle East and the Far East. Treatment with S. boulardii started 5 days before travel and lasted throughout the trip (average 3 weeks). Patients were assigned to placebo, S. boulardii (250 mg per day), or S. boulardii (1000 mg per day). S. boulardii was shown to significantly reduce the incidence of diarrhoea in a dose-dependent manner.1 In a 2010 systematic review and meta-analysis of the evidence for the safety and efficacy of S boulardii, researchers concluded that S. boulardii can be strongly recommended for the prevention of antibiotic associated diarrhoea and travellers' diarrhoea. They also concluded that randomised trials also support the use of S. boulardii for prevention of enteral nutrition-related diarrhoea and reduction of Helicobacter pylori treatment-related symptoms.2 ✔ Antibiotic-Associated Diarrhoea S.boulardii is resistant to antibiotics and can be successfully used alongside antibiotics. The effectiveness of S. boulardii for the prevention of antibiotic side effects has been demonstrated in a number of human clinical trials and meta-analyses. In a study of 193 patients, administration of S. boulardii (1000 mg per day) from the beginning of antibiotic treatment and continued for 3 days after the course, significantly prevented the occurrence of diarrhoea compared to placebo.3 In another study of 338 patients taking antibiotics,  S. boulardii (200 mg per day) significantly reduced the incidence of diarrhoea compared to placebo.4 The addition of  S. boulardii (250 mg per day) to antibiotic treatment in children with otitis media and ⁄ or respiratory tract infections also significantly reduced the incidence of diarrhoea compared to placebo.5 ✔ Urinary Tract (UTI) in Children To determine the suitability of S. boulardii for the management of UTI in children, a study was undertaken to examine the effect of S. boulardiion faecal E. coli, a frequent cause of acute and recurrent urogenital infection. A total of 24 children received S. boulardii (5 billion once a day) for 5 days. E. coli and yeast colonies in the stool samples decreased significantly after treatment suggesting S. boulardii may play a role in UTI.6 ✔ Bowel Regularity in IBS For diarrhoea predominant IBS patients, S. boulardii may be effective. In a double-blind, placebo-controlled study conducted in 34 patients with predominant episodes of diarrhoea, treatment with S. boulardii was found to decrease the daily number of stools and improved their consistency after 1 month of treatment. However, S. boulardii did not improve other symptoms of IBS.7 ✔ Inflammatory Bowel Disease S. boulardii may be a useful treatment for the maintenance treatment of Crohn's disease. In patients with Crohn's disease in clinical remission, the addition of S. boulardii (1000 mg daily) to standard therapy (the drug Mesalamine) resulted in fewer clinical relapses (6.25%) compared to Mesalamine alone (37.5%).8 In a group of 6 ulcerative colitis patients who could not tolerate mesalamine, treatment with S. boulardii (500mg in the morning) plus Rifaximin (400 mg in the evening) for 3 months resulted in persistent clinical remission.9 ✔ Leaky Gut A 2008 study found that improvements in intestinal permeability may be in part responsible for the beneficial effect of S. boulardii observed in inflammatory bowel disease.10 In patients with Crohn's disease in remission, S. boulardii (200 mg every 8 hours for 3 months) resulted in improvements in intestinal permeability (as measured by lactulose/mannitol ratio) while those receiving placebo experienced an increase in permeability over the study period.11 ✔ Candida Albicans Candida Albicans an opportunistic pathogen that causes intestinal infections in immunocompromised patients. It may also translocate into the bloodstream and cause systemic candidiasis. S. boulardii produces capric, caprylic and caproic acids which can help to prevent the proliferation of candida yeasts.12  A 2010 study published in FEMS Microbiology Letters found that S. boulardii helps to reduce candida adhesion and also lowers the cytokine-mediated inflammatory host response.13 ✔ Cardiovascular Disease In 2015, Costanza et al14 found that if patients with heart failure take a daily supplement of the probiotic S boulardii (1000 mg per day) for 3 months, there is a marked improvement in cardiovascular health markers compared with those taking a placebo. Saccharomyces Boulardii – A Wide Range of Clinical Applications Saccharomyces boulardii is best known for its ability to help prevent travellers diarrhoea but it is important to understand that it's usefulness extends much further than that. S boulardii has a range of clinical applications backed by scientific research including for antibiotic-associated diarrhoea, urinary tract infections, IBS, IBD, leaky gut and candida and perhaps even cardiovascular health. And in fact, we now know that supporting a healthy balance of gut bacteria has the potential to impact pretty much every aspect of health; so the actual benefits of S boulardii likely reach much further than we currently know. S boulardii is commonly available as a single supplement or in combination with a range of beneficial bacteria. It has demonstrated a good safety profile, doesn’t need to be kept in the fridge and can be safely and effectively taken alongside antibiotics. It’s one of our must-have products for travels, and way beyond Blog provided by Nutri Advanced.

Unfortunately, the answer to this question is not a simple one as there is no one diet that has been shown to successfully treat every autoimmune disease. However, a variety of diets have been explored for the management of autoimmune diseases each with varying degrees of success. Some of these include paleo autoimmune protocol (AIP), the Wahls protocol, fasting mimicking diet, the Swank diet, anti-inflammatory diet to name a few. Yet these diets can be extremely restrictive and quite overwhelming for a client who is already trying to deal with the effects of their disease. We know as practitioners that food is extremely individual, but there are a few approaches we can take with clients initially that can make a big difference. Going gluten-freeGluten is one of the many factors that may contribute to intestinal permeability and this is associated with many autoimmune diseases, both GI-related and systemic. Removing lectinsThese are found in grains (especially wheat), dairy, legumes and nightshade vegetables and have been shown to lead to barrier damage and intestinal permeability. If a client is unable to eliminate these completely then soaking, fermenting, cooking or high-pressure cooking will decrease the lectin content. Eating a rainbowOxidative stress is a primary mechanism of inflammation production. Eating a rainbow of fruit and vegetables provides a range of antioxidants and polyphenols to help combat oxidative damage and reactive oxygen species. Clients should aim for 2 servings from each colour each day. Fermented foodsAn abnormal microbiome can create inflammation and cause intestinal permeability, triggering an immune response. Fermented foods help to nourish the microbiome by encouraging the growth of good bacteria in the gut. However, for clients with dysbiosis, fermented foods may need to wait until the dysbiosis has been addressed. Choose organic and grass-fed meatChoosing organic minimises toxin exposure from herbicides and pesticides used during commercial farming. Choosing grass-fed instead of grain-fed ensure the animal has not been fed an inflammatory grain which could up-regulate inflammatory processes. Increase fibreFibre is full of anti-inflammatory compounds in addition to providing nourishment for commensal bacteria. Good bacteria in the gut also ferment fibre to produce short chain fatty acids (SCFA’s) which are the main source of energy for the cells that line the colon. Increase omega-3’sOmega-3 fatty acids modulate the genes for inflammation in many different areas of the body and it is essential that our intake of anti-inflammatory omega-3’s exceeds our intake of pro-inflammatory omega-6’s. These are just some dietary changes that a client can easily implement, before a more personalised approach is taken. In addition to diet; lifestyle also play a huge role in autoimmunity and it is imperative that this also receives attention as lifestyle factors are associated with autoimmunity. Blog provided by Nutri Advanced

The Vegan Society Warns Vegans of B12 Deficiency Thinking about going plant-based? Then you may want to heed some important advice . . . Make no mistake, there are huge health benefits to be gained from a plant-based diet, many of which have received a good amount of media attention of late, with high profile sports people, media celebrities and health gurus extolling the virtues of following a meat-free diet across social media. However, there are a number of things you should be aware of when embarking on a predominantly plant-based regime, one of which is the importance of vitamin B12. Lack of vitamin B12 can have an enormous impact on health, causing numerous unwelcome symptoms and often resulting in anaemia, fatigue and nervous system damage, though it may take some time for the symptoms to become obvious. Just like all the other B vitamins, B12 is water-soluble and needs to be regularly supplied by our diet. The problem is that the best natural food sources of B12 are all of animal origin – dairy products, meat, eggs, fish and other seafood – so if these foods are taken out of the diet without being replaced, problems relating to deficiency may arise. According to the Vegan Society website "the only reliable vegan sources of B12 are foods fortified with B12 (including some plant milks, some soy products and some breakfast cereals) and B12 supplements.” The Vegan Society advises that “In over 60 years of vegan experimentation only B12 fortified foods and B12 supplements have proven themselves as reliable sources of B12.” The advice goes on to warn that “If for any reason you choose not to use fortified foods or supplements, you should recognise that you are carrying out a dangerous experiment – one that many have tried before with consistently low levels of success.” Furthermore, if you are a vegan with history of bowel surgery, digestive issues or have a genetic predisposition which means you are not able to utilise vitamin B12 very well, then your requirements will be increased. How much do I need and in which form? The recommended daily amount of vitamin B12 which our body needs to carry out essential functions is 1.5mcg daily for adultsi. However, for reasons named above, you may require substantially more of this if digestion or conversion to active-B12 is impaired. It is therefore good to know that the safe upper level as reported by The Expert Group On Vitamins and Minerals is 2000mcg, which reveals that much higher doses are well tolerated, if not useful, and do not pose a risk of toxicity.ii There are various forms of vitamin B12 otherwise known as cobalamin available. These include hydroxycobalamin, cyanocobalamin, adenosylcobalamin and methylcobalamin. The latter 2 being the active forms that are ’ready-made’ for the body to use. The advice and generally held opinion, is that if you are following a vegan diet, it is critical you add vitamin B12 through fortification and/or supplementation at the recommended dosage. However, if you are experiencing symptoms of B12 deficiency or are even slightly concerned that you might be low, it’s worth a quick trip to your GP for further investigation. Our team of expert Nutritionists are here to help if you have any questions relating to your health. Blog provided by Nutri Advanced

Supporting clients with post-viral fatigue has long been an important focus for functional medicine and complementary healthcare practitioners. With many different possible underlying factors and no one-size-fits-all solution, it is a complex and chronic health problem for which conventional medicine has limited answers. A personalised approach that connects all the dots together is absolutely key. In this article we take a closer look at what post-viral fatigue is and highlight some of the therapeutic possibilities we may have in our toolkits. What is post-viral fatigue?Post-viral fatigue is not a new problem, yet now, over two years since the emergence of the SARS-CoV-2 virus, interest and awareness is at an all-time high, as the numbers of people left struggling with fatigue and a myriad of other symptoms persisting way beyond the acute viral infection continues to soar. The term ‘post viral fatigue’ describes a condition that can happen weeks or months after the initial onset of a viral infection. Any viral infection can trigger post viral fatigue; such as SARS-CoV-2 or the herpes family of viruses which includes Epstein Barr Virus (EBV). Post-viral fatigue or post viral fatigue syndrome is completely different to normal tiredness, can affect people of different ages and does not always relate to the severity of the initial viral infection. In addition to fatigue, other symptoms may include brain fog, headaches, joint pain, muscle soreness, sleep problems, depression and even recurring symptoms of viral infections such as sore throat and swollen lymph nodes. What influences susceptibility?There is no single known cause, no unifying theory as to why symptoms may persist in some people and not others, and limited understanding of why the presentation of post-viral fatigue can be so different from one person to the next. It is likely however that factors such as the specific virus involved, which organ system(s) are affected, viral load, inflammation, mitochondrial function, blood brain barrier integrity and oxidative stress all influence susceptibility. There have also been similarities noted between post-viral fatigue and mast cell activation syndrome (MCAS) in some people. It’s complex - so where do you begin?• Inflammation• Mitochondrial function• Antioxidant status• Blood brain barrier integrity• Mast cell stabilisation Let’s take a closer look at our post-viral fatigue toolkit:GlutathioneIt’s no coincidence that glutathione sits right at the top of this list. As world renowned naturopathic doctor and Institute of Functional Medicine (IFM) Chair Dr Joseph Pizzorno has said, “it is hard to overstate the importance of glutathione”. Mitochondrial dysfunction, oxidative stress and blood brain barrier alterations may all be significant factors contributing to post-viral fatigue. Mitochondria are often referred to as the energy-producing powerhouse of the cell yet they are highly vulnerable to damage from oxidative stress. In addition, factors such as infection, oxidative stress and inflammation can negatively impact the blood brain barrier – a crucial structure which separates and protects the central nervous system from peripheral tissues and restricts the entry of peripheral inflammatory mediators into the brain. Glutathione is often referred to as the body’s master antioxidant and provides essential protection for both mitochondria and the blood brain barrier against oxidative damage. Our bodies can make glutathione from the amino acids cysteine, glycine and glutamic acid, however cysteine is often considered to be a rate-limiting step. Supplementing with N-acetyl cysteine may thus help to support the body’s production of glutathione. Common genetic polymorphisms can mean some people are less effective at producing glutathione and they may benefit from supplementing with glutathione directly.Alpha lipoic acidIs a naturally occurring compound that we can synthesise ourselves and can be taken in supplement form. Alpha lipoic acid is both water and fat soluble and is an essential co-factor for several mitochondrial enzymes involved in energy production. Alpha lipoic acid is also an important antioxidant, is capable of regenerating other key antioxidants such as glutathione, vitamin C and Co-enzyme Q10 and is involved in the activation of key antioxidant signalling pathways. Alpha lipoic acid has been shown to increase both intra and extra-cellular levels of glutathione and is widely regarded as a useful support for chronic health problems associated with oxidative stress. Co-enzyme Q10 (CoQ10)Is a fat-soluble ‘vitamin-like’ compound that is found in virtually all cell membranes, including mitochondrial membranes. CoQ10 plays an important role in mitochondrial function, ATP production and is an important antioxidant. Levels of CoQ10 tend to decline with age. Supplemental CoQ10 has been shown to positively impact markers of inflammation such as C-Reactive Protein (CRP) and Tumour Necrosis Factor- alpha (TNF-α). Deficiency of CoQ10 has been well documented in chronic fatigue syndrome and research has shown that supplementation with CoQ10 may help to improve symptoms such as fatigue and depression. MagnesiumIs often referred to as ‘nature’s tranquiliser’ for the key roles it has to play in supporting calm, relaxation and a balanced stress response, yet magnesium is also essential for energy production and muscle function. Magnesium is needed both for the production and utilisation of the body’s energy currency – ATP, and for proper mitochondrial function. In simple terms, without magnesium, the body can neither make nor use energy. Experimental evidence shows that magnesium deficiency can disrupt mitochondrial function, and it has been suggested that magnesium may play an important role in treating fatigue-related health problems such as chronic fatigue and fibromyalgia. It can be a real challenge to consume enough magnesium and levels are rapidly depleted during times of stress. It is interesting to note also that a deficiency of magnesium has been shown to induce the emergence of mast cells. Supplementation is often necessary to ensure optimal intake. Magnesium can be taken effectively in higher doses in the form of magnesium glycinate without unwanted gastrointestinal side effects. Magnesium malate is another effective form of magnesium which is particularly useful for supporting muscle function. CurcuminIs the main active component of turmeric and is best known for powerful and widespread anti-inflammatory and antioxidant activity. Research has shown that curcumin has the ability to modulate many inflammatory pathways in the body and it has demonstrated significant antioxidant activity in vitro. As well as direct antioxidant activity, curcumin may also function indirectly by enhancing the synthesis of glutathione; studies have shown that curcumin increases cellular glutathione levels. Green teaIs well known for its powerful antioxidant activity. One of the main bioactive molecules of green tea is epigallocatechin-3-gallate (EGCG), and in addition to its role as a powerful antioxidant, it has been shown to positively influence multiple inflammatory pathways. QuercetinIs a bioflavonoid found in plants such as onions, berries, apples and capers. It has received much attention over the last couple of years for its powerful ability to modulate inflammation. It also has direct antioxidant activity and is able to activate cellular defences against oxidative stress. Quercetin is considered to be able to cross the blood brain barrier making it a particularly valuable compound for neuronal protection against oxidative stress and inflammation. Several studies have demonstrated neuroprotective effects of quercetin, either against neurotoxic chemicals or in models of neuronal injury or neurodegenerative diseases. Quercetin may inhibit the release of histamine, prostaglandins and leukotrienes; three of the most common inflammatory mediators found in MCAS. SulforaphaneIs a bioactive compound derived from cruciferous vegetables such as broccoli. it has been widely studied for its incredible ability to activate many different antioxidant pathways in the body. These antioxidant pathways are crucial for protecting mitochondria and the blood brain barrier against oxidative stress, and for keeping inflammation in check. Sulforaphane is not very stable and is highly reactive, whereas its immediate precursor glucoraphanin is very stable. Glucoraphanin requires an enzyme called myrosinase to enable its conversion to sulforaphane. You can 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 this conversion. Read more about the benefits of sulforaphane here. Omega-3Fatty acids Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) have long been appreciated for the vital roles they play in supporting balanced inflammation. Ensuring optimal daily intake is therefore key, and especially for chronic health problems such as post viral fatigue where inflammation may be a significant underlying factor. Our bodies can use omega-3 fatty acids EPA & DHA as building blocks to produce incredible chemical mediators called Specialised Pro- Resolving Mediators or SPMs. SPMs are essential for switching inflammation off when it is no longer needed and are often described as inflammation’s ‘stop signals’. A daily supplement of omega-3 rich fish oil providing EPA & DHA helps to support the production of SPMS, or for more targeted support supplement with omega-3 fish oil enriched with SPMs.  Read more about SPMs here.B ComplexAnd last but most certainly not least it is essential to ensure regular intake of the full range of B vitamins as essential co-factors for many different aspects of energy production, storage and utilisation processes throughout the body. Read more about this here. B complex vitamins are water soluble and thus it is important to ensure they are regularly included in the diet. B complex vitamins are also important for supporting a balanced stress response. Post viral fatigue toolkit• Glutathione• N-Acetyl Cysteine• Alpha Lipoic Acid• Co-enzyme Q10• Magnesium• Curcumin• Green tea• Quercetin• Sulforaphane• Omega-3s• B Complex Blog provided by Nutri Advanced.

Stress Stress plays havoc with health and is a major risk factor for many of the chronic illnesses we are faced with today. Health problems ranging from depression, anxiety and cardiovascular disease to IBS, type 2 diabetes, chronic fatigue and many more can all be linked to stress. In fact, it is difficult to overemphasise the negative health effects of chronic stress. Stress - The good, the bad & the ugly We have evolved remarkably well to deal with stress and are born with an in-built emergency response system. The ‘stress response’ prepares us to ‘fight or take flight’ when faced with a (real or perceived) threatening situation. Heart rate and blood pressure increase, pupils dilate, immune system is suppressed, blood sugar increases and energy diverts away from digestion and towards muscles, ready to spring into action. Once the threat is over, the body has another amazing physiological response - it can switch off this emergency mode and quickly restore calm and balance to all systems involved. Unfortunately, 21st century stressors are very different to those we have evolved so brilliantly to deal with. Thousands of years ago, we’d have been faced with the very real physical threat of a tiger to escape from. Clearly, when running away from a tiger you need a fast heart rate, increased blood pressure, sharper vision and energy diverted to your muscles; immune defence and digestion can wait. Today, the ‘tiger’ has been replaced with very different types of threat: financial worries, hectic schedules, impossible deadlines, chronic pain, health anxieties, relationship difficulties and more. In days gone by, the tiger came and went and so too did the stress response; switching on and off as swiftly as nature intended. Typical 21st century stressors are very different; they persist and are more chronic in nature. And so the stress response stays switched on and doesn’t turn off. And herein lies the 21st century crux of the problem. When stress is chronic, the emergency stress response shifts from being a transient, powerful and protective force, to a persistent, debilitating and destructive, ticking time bomb. Chronic health effects of chronic stress: ✓ Depression✓ Anxiety✓ Irritability✓ Inability to cope✓ Poor sleep / insomnia✓ Cognitive dysfunction✓ Cardiovascular disease✓ Heartburn / acid reflux✓ Stomach ulcers✓ Poor digestion✓ Irritable Bowel Syndrome (IBS)✓ Frequent infections✓ Headaches / Migraines✓ PMS / Infertility / PCOS✓ Autoimmune disease✓ Thyroid health problems✓ Inflammatory problems✓ Low energy / chronic fatigue✓ Sugar cravings✓ Overweight / obesity✓ Lowered athletic performance✓ Type 2 Diabetes…..And many more The ‘Stress Bank Account’ The harmful effects of chronic stress can make for a depressing read; it can seem like the only path towards a happy and healthy life is to get rid of stress completely. Yet for most of us, that’s neither realistic nor even desirable. “Without stress there would be no life,” says stress researcher, Hans Selye, and it’s true. Stress is necessary; we respond to stress and we adapt to become stronger - physically and mentally. It’s only when stress is chronic and rages continuously that it’s a problem. As with most things in life, the answer lies in finding a balance. The ‘stress bank account’ is a useful way of thinking about this. In order to have a healthy ‘stress bank balance’ you can make regular ‘withdrawals’, but you must make regular ‘deposits’ too or you will soon be in debt. The deposits help to bring the stress response back into balance and calm things down; they build resilience and switch off the stress response rather than letting it rage continuously. Key stress supplements: ✓ MagnesiumVital for helping the body to deal with stress and yet lacking in a typical Western diet; mental & physical stress both increase magnesium elimination from the body, which can lead to a poorly functioning stress response. Multiple studies have now demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation. ✓ ZincOur bodies quickly eliminate more zinc when we’re stressed. Although severe zinc deficiency is rare, it is likely that many are affected by a mild-to-moderate deficiency. Maintaining optimal zinc helps to protect against stress. ✓ Vitamin CHas a vital role to play in a balanced stress response and helps to regulate the release of stress hormones from the adrenal glands. Humans can’t produce vitamin C and so must rely on dietary intake to replenish stores. Vitamin C requirements increase during times of stress. ✓ B VitaminsOften nicknamed ‘anti-stress’ nutrients for their powerful ability to balance mood and calm the nervous system, B vitamins are crucial for a balanced stress response. ✓ AdaptogensRhodiola rosea, Ashwagandha, Asian Ginseng, Cordyceps & Reishi are powerful adaptogens that have multiple individual benefits in helping to balance the stress response. ✓ Lemon BalmA citrus-scented herb which is used to support optimal relaxation and mental wellbeing. Research has shown that it relieves markers of anxiety and insomnia. ✓ L-TheanineA naturally occurring amino acid that is found in tea leaves and has been shown to have calming, anti-anxiety effects via the induction of brain waves, yet without any side effects. Blog provided by Nutri Advanced.

There are few minerals as versatile as magnesium, it being a vital co-factor nutrient for over 300 metabolic processes and physiological functions in the body. Because it’s such an important mineral, we need pretty high amounts just to maintain normal function, and stress and busy lifestyles further increase our requirements. It’s therefore extremely important to ensure that we have all the magnesium we need to live a healthy lifestyle, and incorporating magnesium rich foods can help us do this. Whilst magnesium may be taken in supplement form, it’s important to make sure that we get as much magnesium as possible from the food that we eat, by incorporating as many foods high in magnesium as possible into our daily meals. The NHS recommends we should be aiming for a daily intake of 300mg magnesium a day for men and 270mg a day for women, and magnesium rich foods such as nuts, seeds, beans, lentils, chickpeas, green leafy veg and wholegrains should form the cornerstone of a healthy food plan. Benefits of magnesium rich foods The minerals in our body work best when in balance with each other, with low or high levels of one mineral having the potential to throw levels of other minerals out. A particularly important role for magnesium is regulating electrolyte balance, along with the minerals calcium, potassium and sodium. The cells in the body need a balanced mineral content and incorporating magnesium rich foods into the diet helps to ensure this balance. Foods high in magnesium support essential electrolyte function, ensuring proper conduction of nerve impulses, heart rhythm and muscle contractions. What foods are rich in magnesium? In order to give our bodies the best possible chance of functioning optimally, it’s important to include foods high in magnesium in your daily diet. Examples of magnesium rich foods include spinach, wholegrains, Swiss chard, nuts, seeds, avocado, beans, lentils, chickpeas, quinoa and oily fish, all of which can be easily incorporated into a weekly meal planner. It might even be a good idea to keep a magnesium rich food list pinned to your fridge to help prompt some ideas when planning your weekly shop. Leafy greens (including spinach and Swiss chard) Leafy green vegetables are a great source of nutrients and form an important part of a healthy diet. Vegetables such as spinach, Swiss chard, broccoli, kale, watercress and rocket have received a boost in popularity over recent years due to their elevation to superfood status. Known as a powerhouse vegetable, they’re packed with vitamins, minerals, fibre and antioxidants, and are especially rich in magnesium. Spinach for example provides 24mg magnesium per 30g serving, and Swiss chard contains a similar amount with 29mg per 36g serving. In addition to magnesium, leafy green veg are also rich in vitamins A & C, iron, potassium and calcium and adding a variety of greens to your diet may help boost brain health, heart and circulatory health, and protect against a host of degenerative diseases. Leafy greens can be easily incorporated into your daily meals, and make a great addition to salads, pasta sauces, curries, omelettes and stir fries, or even served as a dish alongside to give your meals a nutritious boost. Nuts & Seeds Despite being tiny in size, nuts and seeds pack a nutritional punch when it comes to vitamins, minerals, protein, fats and fibre. Amongst the most rich in terms of magnesium are Brazil nuts and almonds, with 113mg and 80mg magnesium per 30g respectively. Cashews too are a good source, with 74mg per 30g. Nuts are an excellent source of protein and vitamin E too and can be combined together to make a tasty nut loaf or easily added to a stir fry or curry. Or why not make your own nut butter to spread onto a wholemeal slice or to liven up your breakfast bowl or smoothie first thing in the morning? Of course you can also enjoy nuts simply on their own as a snack, either raw or roasted, salted or unsalted. Although smaller in size and less likely to be eaten in the same quantity as nuts, seeds also provide nutrients galore, including essential fatty acids, protein and essential vitamins and minerals. Pumpkin seeds hit the top spot when it comes to magnesium levels, delivering an impressive 178mg per 30g. Trendy chia seeds provide around 111mg per 30g, while sesame and sunflower seeds are also good contenders providing 104mg and 98mg per 30g. Seeds are easy to incorporate into your diet, with many being freely available as a snack, or sprinkled into salads, soups or cereals. Chia seeds for example are extremely versatile, and can be soaked and added to porridge, made into pudding, used in baked goods, or simply sprinkled on top of salads or yoghurt. Because of their ability to absorb liquid and form a gel, chia seeds can also be used to thicken sauces, or as an egg replacement. You can of course benefit from the nutritional riches that nuts and seeds have to offer by combining them in a healthy homemade trail mix to help maintain energy and concentration levels between meals, especially during the afternoon slump. Legumes & Pulses (including beans, lentils and chickpeas) Legumes, pulses and beans are terms that are often used interchangeably, but you may have wondered what the difference is between them. Well, pulses are part of the legume family (an umbrella term meaning any plant that grows in a pod), but the term “pulse” refers only to the dry edible seed within the pod. Beans, lentils and chickpeas are therefore all types of pulse, which are in turn a type of legume. Pulses are great for providing protein, starchy carbohydrate and fibre, and have a low Glycemic Index, so are great for keeping your blood sugar balanced and cholesterol levels healthy. They’re also naturally free from gluten and have an impressive list of important vitamins, such as B vitamins and folate, and are an excellent source of key minerals like iron, magnesium and potassium. One of the richest sources of magnesium in the bean world is edamame, providing 148mg per cup/serving. Black beans meanwhile provide 120mg magnesium per cup/serving and kidney beans around 80mg.Pulses are extremely versatile and can be eaten for breakfast, lunch or dinner. Beans for example are perfect for stews or as a filling for burritos and quesadillas, whilst lentils can be easily turned into dahls and curries. Chickpeas, which provide approximately 79mg magnesium per serving, provide a tasty protein base for curries and tagines, or can be added to salads whole, or blended into a tasty houmous to be served on the side. They may also be combined with rice and other ingredients to create a fragrant and protein-rich pilaf. Avocado Having enjoyed many of the headlines in the nutrition world over recent years, avocados are deserving of their reputation as a nutritional powerhouse, being an excellent source of healthy fats and fibre as well as key nutrients such as magnesium, providing around 67mg magnesium per avocado. Due to their recently-acquired status as a “superfood”, they’ve become a kitchen staple in many homes around the world and can be enjoyed on their own, in salads and poke bowls, mashed up on toast, as an accompaniment in guacamole, or due to their silky smooth texture, provide a great base for smoothies and shakes. Wholegrains (including quinoa) Incorporating whole instead of refined grains into your diet is known to be beneficial for health, providing important nutrients and fibre to help balance blood sugar levels, lower blood pressure and keep cholesterol in balance. Unlike refined grains, which have had the nutritious parts of the grain removed, wholegrains keep their nutritious elements intact and provide a rich source of vitamins, minerals, fibre, protein and antioxidants. Eating wholegrain bread can give you 23mg magnesium per slice compared with 3mg per slice of white bread. Similarly a portion of wholegrain rice provides 43mg of magnesium per 100g portion, compared with 12mg per 100g of white rice. Although technically a seed rather than a grain, quinoa is often grouped along with other wholegrains and is well-known for being protein rich, but it also serves up a good amount of magnesium per portion, with 64mg magnesium per 100g. Add quinoa to salads and use as an accompaniment to main dishes instead of rice or pasta to get that extra magnesium boost. Oily fish Oily fish is exceptionally nutritious and is a great source of magnesium as well as essential fats, zinc and other nutrients, so why not try adding fish such as mackerel, salmon, or tuna to your menu to boost your overall magnesium intake? Mackerel is a good choice, providing 60mg magnesium per serving, while tuna provides around 42mg and salmon, 27mg. Serve whole with vegetables or salads, mince up into fish cakes, or create tasty dishes such as kedgeree, fish pie or fish curry to enjoy with friends or family. Why you should incorporate magnesium rich foods into your diet Foods high in magnesium really are easy to incorporate into your diet, you just need to know what to look for. Because of its importance for health, it’s really worth thinking about how you can start adding more magnesium rich foods into your daily meal plans, and although the magnesium rich food list given here is not exhaustive, it’s an excellent place to start. Add these foods into your weekly shop and before long you’ll be well on the way to reaching your optimal daily requirement and improving your heart function, brain health, sleep, energy levels, nervous function, blood sugar balance, and much much more. Data sources: www.nutritionvalue.org and www.myfooddata.com Zesty Lime Black Bean Dip This zesty dip is delicious served with grilled salmon, steamed spinach and a side serving of quinoa topped with sprouted seeds for a mightily magnesium-rich meal!You will need:• 2 tins black beans, rinsed and drained• 1 cup grated carrot• ½ cup fresh lime juice (approx. 2 limes)• ¼ cup chopped spring onions• ¼ cup chopped fresh coriander• 1 teaspoon minced garlic• Freshly ground sea salt & black pepper to taste Method:1. Add the beans to a food processor and blend until smooth2. In a separate bowl, combine together with the remaining ingredients, stirring well until nicely mixed3. Leave to stand for half an hour4. Serve this delicious dip topped with sprouted seeds alongside grilled salmon, steamed spinach and quinoa to really boost the magnesium content. Spinach, Sweet Potato & Lentil Dhal This nutritious, vegan one-pot is simple, tasty, comforting and filling.You will need:• 1 tbsp sesame oil• 1 red onion, finely chopped• 1 garlic clove, crushed• thumb-sized piece ginger, peeled and finely chopped• 1 red chilli, finely chopped• 1½ tsp ground turmeric• 1½ tsp ground cumin• 2 sweet potatoes (about 400g/14oz), cut into even chunks• 250g red split lentils• 600ml vegetable stock• 80g bag of spinach• 4 spring onions, sliced on the diagonal, to serve• ½ small pack of Thai basil, leaves torn, to serve Method:1. Heat 1 tbsp sesame oil in a wide-based pan with a tight-fitting lid.2. Add 1 finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally, until softened.3. Add 1 crushed garlic clove, a finely chopped thumb-sized piece of ginger and 1 finely chopped red chilli, cook for 1 min, then add 1½ tsp ground turmeric and 1½ tsp ground cumin and cook for 1 min more.4. Turn up the heat to medium, add 2 sweet potatoes, cut into even chunks, and stir everything together so the potato is coated in the spice mixture.5. Tip in 250g red split lentils, 600ml vegetable stock and some seasoning.6. Bring the liquid to the boil, then reduce the heat, cover and cook for 20 mins until the lentils are tender and the potato is just holding its shape.7. Taste and adjust the seasoning, then gently stir in the 80g spinach. Once wilted, top with the 4 diagonally sliced spring onions and ½ small pack torn basil leaves to serve.8. Alternatively, allow to cool completely, then divide between airtight containers and store in the fridge for a healthy lunchbox Source: www.bbcgoodfood.com Tuna, Avocado & Quinoa Salad A healthy meal packed with protein, healthy fats and magnesium perfect for light meals and lunchboxes.You will need:• 100g quinoa• 3 tbsp extra virgin olive oil• juice 1 lemon• ½ tbsp white wine vinegar• 120g can tuna, drained• 1 avocado, stoned, peeled and cut into chunks• 200g cherry tomatoes on the vine, halved• 50g feta, crumbled• 50g baby spinach• 2 tbsp mixed seeds, toasted Method:1. Rinse the quinoa under cold water. Tip into a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 15 mins until the grains have swollen but still have some bite. Drain, then transfer to a bowl to cool slightly.2. Meanwhile, in a jug, combine the oil, lemon juice and vinegar with some seasoning.3. Once the quinoa has cooled, mix with the dressing and all the remaining ingredients and season. Divide between plates or lunchboxes. Blog provided by Nutri Advanced.