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The new year often brings with it the promise of a fresh start. And resolutions typically revolve around making health improvements, either through diet or lifestyle changes. One area that gets a lot of attention is ‘detox’, as there is a natural desire to want to ‘clean up’ after the excesses of the festive season. Whilst there are many different ways to support your body’s detoxification processes, my advice is always to start with a quick lifestyle check-in to see what steps you can take to reduce your overall ‘toxic load’. In exactly the same way that the first step to dealing with financial debt would be to cut down on your spending, reducing your overall ‘toxic load’ is the non-negotiable first step to supporting your body’s detoxification processes.Some ‘lifestyle toxins’ are easy to spot, like cigarette smoke, chemicals that leach into water from a plastic bottle, blackened edges on chargrilled meat, an overpowering synthetic home fragrance or the industrial strength oven cleaner that leaves you gasping for breath. Others however are less obvious but no less significant. And although some are not ‘toxins’ in the truest sense of the word, there are other lifestyle factors that can place a heavy burden on your body’s detoxification processes, and these need to be weeded out too, with just as much urgency as the industrial strength oven cleaner. Ready to start weeding ‘toxins’ out of your lifestyle? Here’s some of the more and less obvious factors to consider: Non-natural toiletries & personal care productsNon-natural cleaning products, synthetic fragrances (perfumes, air fresheners, scented candles), household furnishings (furniture, carpets, paint, curtains, upholstery, bedding, particularly flame-retardant or stain-resistant fabrics), waterproof clothing. HouseholdLook out for chemicals such as parabens, phthalates, triclosan and sodium lauryl sulphate (SLS). Food & drinkNon-organic food, caffeine, alcohol, ultra-processed foods, refined sugar, artificial sweeteners, synthetic food additives, preservatives, colourings, burnt or blackened food. WaterNon-filtered tap water, water stored in plastic bottles. Air qualitySmoke, cigarette smoke, industrial fumes, petrol fumes. Cookware, utensils & food packagingTeflon-coated non-stick pans, aluminium cookware, plastic utensils, plastic food packaging (look out for bisphenol A (BPA)), aluminium foil. Lack of sleepLosing sleep for even part of one night can trigger inflammation. This is significant because one of the key compounds needed for detoxification (glutathione) is also involved in keeping inflammation in check. If you’re continually triggering inflammation through lack of sleep, glutathione (the crucial compound that you need for detoxification) may become depleted. In addition, sleep is a prime time for detoxification processes to take place so you really need to protect it. Chronic stressSimilar to lack of sleep, chronic stress often goes hand in hand with a more pro-inflammatory state. We are also more likely to reach for ‘unhealthy’ options such as sugary foods, cigarettes and alcohol during times of stress – adding extra strain on the liver’s detoxification processes. The longer term effects of chronic stress are also known to be a risk factor for an increase in fatty liver tissue or Non Alcoholic Fatty Liver Disease (NAFLD). Taking steps to address chronic stress is an essential part of supporting the body’s detoxification processes. OvertrainingWhilst regular movement and exercise are a vital part of supporting detoxification processes, you can get too much of a good thing. Overtraining can lead to excessive production of reactive oxygen species which may deplete important detoxification compounds such as glutathione. Sedentary lifestyleJust as excessive exercise can be problematic for detoxification processes, so too is not getting enough. Exercise and movement help to support regular bowel elimination - a final and very important part of the detoxification process - where toxins are actually transported out of the body. Lack of sunlightRegular sunlight exposure not only helps to support balanced circadian rhythms and good quality sleep; it also helps us to produce vitamin D. Vitamin D is an important nutrient for inflammation balance and robust levels are also linked to the crucially important detoxification compound called glutathione. Time to widen your thinking on what a toxic lifestyle really means…Your body’s detoxification processes are working 24/7 and your health will be eternally grateful for any steps you can take to lessen the ‘toxic load’. The takeaway here is that it’s important to widen your thinking on what a ‘toxic lifestyle’ really means – and to know that some ‘toxins’ are not quite as obvious as others. Once you become more aware, it’s easier then to start taking action on the steps that are most relevant to you. Some might be ‘quick-wins’, and others will take more time. The above list may at first seem overwhelming but you don’t need to do everything – one small step at a time will do. And know that no matter how small, every tiny action you take to reduce the overall burden on your detoxification processes is incredibly worthwhile. Blog provided by Nutri Advanced. Ready to take your weight loss to the next level? In Week 19 of our Statera 20-Week Weight Loss Programme, exercise plays a crucial role in weight loss, boosting metabolism and supporting sustainable fat reduction.

Dr. Steven Sandberg-Lewis delighted our UK audience this June when he shared his unique clinical expertise at The Science of Health in London. Dr Sandberg-Lewis is a practitioner of Naturopathic Gastroenterology and professor at the National University of Natural Medicine (NUNM), Portland, Oregon, and in this article, he explores some of the key misconceptions surrounding one of his specialist subjects, SIBO. 1. “SIBO can be diagnosed with a stool test.” Stool culture is a very useful test for fungal or bacterial overgrowth in the large intestine, in other words large intestine fungal overgrowth (LIFO) and large intestine bacterial overgrowth (LIBO). In order to get information about bacterial overgrowth in the small intestine there are only two (or possibly three) diagnostic methods presently: a) Duodenal aspirate culturesb) Lactulose or glucose breath testsc) We can also diagnose SIBO with the IBS blood test (IBS Smart, IBSchek) - so long as it comes back positive. If this test is negative the patient could still have SIBO from some other cause rather than food poisoning. This is an assay of anti-vinculin and anti-cytolethal distending toxin-B antibodies which are markers for post infectious IBS/SIBO. 2. “SIBO can be diagnosed with a urinary organic acids test.” Many key metabolites are measured in these tests, but the origin of the organic acids can’t be determined for fungal or bacterial markers in the urine. They may be in the large or small bowel. There is also no delineation of bacterial vs archaeal (methanogens) from these tests so the type of organism or the severity of the overgrowth and therefore the proper treatment strategy cannot be known. 3. “SIBO needs to be treated over and over in order to be controlled.” What I and others have found is that when a full analysis of the underlying causes of a patient’s SIBO has been done, often there are conditions that can be resolved or at least well treated so that SIBO does not relapse or relapses are very infrequent. I also have seen that the optimal individualized diet can reduce symptoms by 60-80% and occasionally there is complete relief of symptoms with the right diet. If the patient is compliant with the diet, there is often no need to undertake repetitive antimicrobial treatments. 4. “SIBO is treated with Xifaxan (rifaximin).” SIBO treatment does involve prescription antibiotics, with hydrogen dominant SIBO being treated with rifaximin as a monotherapy. If the patient is predominantly constipated, or if there is also methane SIBO, a second concurrent prescription antibiotic is need – either neomycin or metronidazole. There are several other options including herbal antibiotics and an elemental diet. All these treatments should be followed with a prevention diet and prokinetic treatment for at least 3 months (and if the IBSchek/IBS Smart assay is positive, likely for years) to prevent relapse. Steven Sandberg-Lewis, ND, DHANP is a practitioner of Naturopathic gastroenterology. He has been in practice for 40 years and in 1996 he joined the full-time faculty of the National University of Natural Medicine (NCNM) in Portland, Oregon. He continues to engage in patient care 3 days a week whilst teaching several electives including Gastroenterology Laboratory, Advanced Gastroenterology and The Liver in Health and Disease.  Blog provided by Nutri Advanced.

The arrival of spring brings longer days, warmer weather and blossoming trees – a welcome change from the long dark days of winter for most people. But for the 10 million hay fever sufferers in the UK, spring means suffering! It can be the start of months of misery, including sneezing, itchy and watery eyes, runny noses, headaches, disturbed sleep and fatigue. Are certain groups of people more susceptible to it? If so, why? There are certain medical conditions that will increase your likelihood of suffering with hay fever and seasonal allergies. This includes atopic people (those with asthma and/or eczema); people who’ve been through recent illness or trauma, and even those who’ve been under an intense amount of stress; those with gut issues especially food allergies, and even pregnancy. Can dietary choices make it worse? If so, what elements need to be cut? The average western diet can make hay fever worse. The aim is to have an anti-inflammatory diet, meaning you should reduce or ideally eliminate sugar, refined carbohydrates, alcohol, and mucus-producing foods such as dairy and bananas. Gluten may be an issue if there is autoimmunity present. What other health issues can be associated with hay fever? Approximately 80% of people with asthma also suffer with seasonal allergies which may result in hay fever. It’s important to treat hay fever symptoms, as this can reduce asthma-related hospitalisations and emergencies. Managing hay fever and seasonal allergy symptoms is crucial for those who have a compromised immune system, and those with other respiratory conditions such as COPD (chronic obstruction pulmonary disorder). Left unchecked this may lead to further complications. And are there any longer-term health concerns it can be linked to? Hay fever indicates an aberration/imbalance of the immune system. The body is over-reacting in the wrong way to harmless substances - we’re not meant to have hay fever! From a Functional Medicine and Naturopathic perspective, we would definitely look deeper into what is going on within all body systems. Ideally you want to solve the problem of hay fever altogether. This can take you on a deeper journey of healing, ideally working with a Nutritional Therapist or Naturopath to address balancing the immune system and body on a core level. What are the most important nutrients hay fever sufferers need – both preventative, ahead of the season starting, and during to deal with symptoms? • Beta Glucans – these modulate the immune system, helping to bring it back into balance over time. Taken ideally a number of months before the hay fever season, the aim is to reduce the reactiveness of the immune system, reducing the intensity of hay fever symptoms. • Vitamins A, C, D, E and zinc - the foundational nutrients of the immune system, as well as supporting the integrity of the mucous membranes of the respiratory system, including the sinuses, throat and lungs. • Vitamin C with bioflavonoids, bromelain and quercetin – this blend is a long-time favourite of practitioners for the symptomatic relief of hay fever. This combination acts as a natural antihistamine and is anti-allergic whilst also supporting an overactive immune system and healthy inflammatory response. • Vitamin D3 – if the body is low in vitamin D this can negatively impact the immune system. Blog provided by Nutri Advanced.

As the end of summer is now upon us, temperatures have started to change and radiators are poised ready to spring into action, it’s worth sparing a kind thought for your skin. Seasonal weather changes and more time spent indoors in centrally heated environments can play havoc with our skin. Instead of accepting however that dull and dry skin is an inevitable part of the Autumn and Winter months you can be a bit more proactive and shape your skincare routine to suit. For most people, a skincare routine involves cleansing and moisturizing, for us though it also means feeding your skin from within so your complexion is truly nourished from the inside out. If you’re ready to embrace the colder months with healthy, glowing skin then here’s a few tips to help you on your way: ✓ Supple skin requires healthy oils – just like a car engine needs a steady supply of oil, so does your skin! Your skin needs a regular supply of a balance of omega 3 and omega 6 fats. Unless you eat a steady supply of nuts, seeds and oily fish however, chances are your skin isn’t getting enough of the beneficial oils it needs to stay supple and moisturized. Omega 3 is best supplemented in the form of pure and stable fish oil, whilst a good source of omega 6 fats is starflower oil which can also be supplemented in the diet.  ✓ Boost your antioxidants – Oxidation is a key factor in the ageing process and general degeneration of the skin and the best way to protect against this is to boost your intake of antioxidants. The main players are vitamins A, C, E and beta-carotene, the plant form of vitamin A, the minerals zinc and selenium, plus glutathione, lipoic acid and Co-Q10. ✓ Hydrate Your Skin -  Healthy skin relies on optimal hydration; which in short means drinking more water and less tea, coffee and alcohol. There’s much debate over how much water we need to drink on a daily basis and obviously this varies according to individual variation and activity levels. As a general rule, you should aim for around 6-8 glasses daily. Since most people aren’t drinking anywhere near that however, even upping your intake a bit will help. ✓ Cut Down on Sugar – A diet high in refined sugar can play havoc with the skin, not least because sugar can interfere with the way the body uses vitamin C, which is needed for the formation of collagen and elastin – two important structural components of the skin.  Blog provided by Nutri Advanced.

A government commissioned report published in July 2016 has given the unprecedented recommendation that everybody in the UK should take a Vitamin D supplement in Autumn and Winter. For those who at a higher risk of deficiency including ethnic minority groups with dark skin and those who cover up for religious reasons such as nuns and those who wear veils,  the recommendation is to supplement with vitamin D the whole year round. In a change from previous advice, the new recommendations from Scientific Advisory Committee on Nutrition (SACN) includes a recommendation for a ‘safe intake’ of 8.5 – 10mcg for babies from birth to 1 years of age, and a RNI of 10mcg throughout the year for everyone in the general population aged 4 years and older including breastfeeding women. It’s estimated that 1 in 5 people in the UK are vitamin D deficient. Vitamin D is vital for the body and a deficiency can lead to rickets in children and osteomalacia in adults which can result in severe muscle and bone pain. Small amounts of vitamin D can be found in oily fish, fortified cereals and eggs. The major source (80% - 100%) of Vitamin D is sunshine but for those of us living in the UK this can be very difficult to achieve with sun strength, skin cancer concerns and skin exposure all limiting absorption. Here at Nutri Advanced, we’ve been recommending vitamin D supplementation with good reason for years but we’d stress that the vitamin quality is incredibly important as Laura Murphy, Senior Nutritionist here at Nutri explains. ‘We welcome these new guidelines from SACN but would add that as well as the need to take a vitamin D supplement, it’s vital we educate people on choosing the right supplement.‘ ‘Choosing a vitamin D supplement that uses the body’s preferred form – D3 – the same form that the body procures naturally in response to sunlight will maximise absorption. For children and babies we would recommend Vitamin D drops which are easier for youngsters to swallow and can be diluted in drinks.’ Blog provided by Nutri Advanced.

People only usually start to worry about bone health when they know there is something wrong. And whilst it’s great to take positive action when a diagnosis has been made, it’s even better to take steps to build healthier bones now and prevent future problems from occurring at all. We thought we’d join in and help to raise awareness around this worthy cause. So we’ve put together some useful tips to help you build better bones, whatever your age or current health situation. 1. Exercise Top of the list when it comes to protecting your bones is exercise and that’s because bone is a living tissue, which will react to increases in loads and forces by growing stronger. The best types of exercise to focus on are weight-bearing exercises such as yoga, brisk walking and hiking, running or racquet sports combined with some strength or resistance training sessions using free weights, weight machines or your own body weight. Most gyms have instructors that can help to put a programme together to make sure your exercise sessions target healthy bones as well as improved fitness and the multitude of other benefits you will gain from exercising regularly. 2. Check Your Vitamin D (and don’t forget vitamin K!) Vitamin D is commonly referred to as the sunshine vitamin because our bare skin manufactures it on contact with the sun’s rays. More time spent indoors, or if outdoors - covered up or covered in suncream, mean that our body’s natural production of vitamin D is now commonly low. Add to this the fact that vitamin D isn’t naturally present in many foods and you’ll be starting to understand why many people are deficient in this important nutrient. Vitamin D is important for lots of aspects of health and not least for its role in building healthy bones. Vitamin D is essential for the bone growth and remodelling process carried out by osteoblasts and osteoclasts. It also supports calcium and phosphorus absorption in the intestines. You can easily get your levels checked by your GP. If, like most people, you need to give your levels a boost, make sure you choose a supplement that contains vitamin D3 with added vitamin K2 because these two nutrients work closely together to support bone health, with vitamin K2 helping to draw calcium into the bones where it is needed. Not enough vitamin K is linked to low bone mass and osteoporosis so its important to ensure adequate intake. 3. Add Soy Foods to your Diet Research has found that soy foods rich in isoflavones favorably affect bone turnover and spinal bone mineral density in perimenopausal and post-menopausal women. In addition, it has been suggested that soy protein, when substituted for animal protein, may indirectly enhance bone strength and decrease calcium excretion. 4. Supplement with algae-derived calcium to increase your intake of calcium, magnesium and essential co-factors Calcium is a key mineral when it comes to bone health. However, there are other vitamins and minerals such as magnesium, in particular, which also have a key role to play and yet are often forgotten when it comes to bone nourishment. South American algae (Algas calcareas) is an excellent source of bioavailable calcium and other nutrients essential to bone formation including magnesium, boron, copper, manganese, silicon, nickel, selenium, strontium, phosphorus, potassium, vanadium, and zinc. Drawing the nutrients from the seawater, Algas calcareas is a natural, wholefood source of calcium and supporting minerals and is highly bioavailable. In terms of calcium supplementation, our recommendation is to choose calcium from an algae source as you will not only be providing your body with calcium but all the other essential nutrients that are often forgotten but that your bones desperately need too.   5. Address your Acid: Alkali Balance Much has been written in the press in the last year or so about acid: alkali balance, and how you can change your diet to improve this balance in your body. If this is something that has sparked your interest then you will be pleased to know that taking steps to support a more alkaline state has benefits for your bone health too. The major reservoir of alkaline base is the skeleton, in the form of alkaline salts of calcium, which provide the buffer needed to maintain blood pH when it becomes too acidic. If calcium salts are regularly pulled out of bone to balance an overly acidic diet however, you can quickly see how the negative effects on our bones can occur. Dietary-wiseIncreased consumption of fruits and vegetables and plant-based proteins such as beans and lentils are consistently associated with a more alkaline diet and greater bone mineral density. 6. Increase your omega-3s And last but not least, omega-3 fats, Eicosapentaenoic Acid (EPA) & Docosahexaenoic Acid (DHA), which are found in rich supply in oily fish, are essential for many different aspects of health, and that includes healthy bones. Omega-3 fats helps to keep inflammation in check in the body. And whilst that might not sound very relevant for bone health, it really is! Chronic inflammation, regardless of its cause, activates bone cells called osteoclasts, and these are the cells that break bone down. In contrast, omega-3 fats can help to reduce inflammation and instead support the production of osteoblasts – the cells which build bone. Unfortunately, increasing your intake of oily fish is not necessarily the best solution because these types of fish (sardines, mackerel, anchovies, salmon & herring) can commonly be contaminated with harmful toxins and heavy metals. A daily supplement of omega-3 rich fish oil which has been purified to remove contaminants is generally agreed to be the best way to increase your intake of omega-3s to support healthy bones. Blog provided by Nutri Advanced. 

1. Collagen is the ‘Glue’ That Holds the Body Together Collagen is a protein that’s best described as the ‘glue’ that holds the body together. In fact, the word collagen is derived from the Greek word ‘kolla’ which literally translates as glue. It is the most important component of connective tissues, and is tough, fairly rigid and delivers structural support and a mechanical resistance to stretching. 2. Collagen is the Most Abundant Protein in the Body Collagen is the most abundant protein in mammals; it represents approximately 70% of cartilage, 25% of the whole-body protein content and 5% of the entire body mass. Collagen is found in cartilage, bones, teeth, skin, ligaments, tendons, blood vessels, internal organs and even the cornea of the eye. 3. Collagen is Produced Naturally in the Body & Production Declines with Age Our bodies produce collagen from building blocks found in protein foods called amino acids. Collagen contains 19 different amino acids; it has a particularly high content of proline, which is a major component of collagen. Silicon is a trace mineral that’s not generally accepted as an essential nutrient but is known to have beneficial effects, especially on connective tissue and bone formation. This is likely due, in part, to the fact that silicon is a cofactor of the enzyme ornithine aminotransferase, which is responsible for the formation of proline from ornithine. Vitamin C is essential for collagen production too, hence why a vitamin C deficiency causes the connective tissue disease scurvy.   Collagen production decreases naturally with age, from about the age of 25 onwards, and this decline seems to be more pronounced in women following menopause. Some estimates suggest that we may lose up to 50% of our collagen by the age of 60.  Clearly visible outward signs of collagen decline are wrinkles and sagging skin, but the same is also happening on the inside of the body too, to the myriad of connective tissues that we can’t see. Supporting our body’s collagen production processes is crucial, especially as we age.  4. Common Diet & Lifestyle Factors Damage Collagen As well as collagen production naturally declining with age, there are many common diet and lifestyle factors that can actually damage collagen; one of the most obvious visible examples of this is the harmful effects of the sun’s UV rays on our skin. In addition, alcohol, smoking, high sugar diet, stress, lack of sleep and low dietary intake of vitamin C can damage collagen. In contrast, a diet rich in a wide variety of brightly coloured fruits and vegetables, supplying optimal amounts of vitamin C and key antioxidants can help to protect collagen and support its production too. 5. Collagen Can Be Taken in Supplement Form You can take collagen in supplement form to help provide the body with the raw ingredients needed to produce it. This is best supplied in the form of collagen hydrolysate; a form of collagen that has been broken down into peptide fragments. Collagen hydrolysates are considered to be able to cross the intestinal barrier, reach the circulation and therefore become available for metabolic processes.1 Orally consumed collagen hydrolysate has been shown to be absorbed intestinally and to accumulate in cartilage.2,3 Blog provided by Nutri Advanced.

The immune system is incredibly complex and has a vast array of different mechanisms in place to help protect us when seasonal bugs become more prevalent during the colder months. Nutrients have an important role to play in immune function and ensuring that we regularly keep our stores topped up is vital to support our natural defences. A healthy diet and lifestyle can usually provide what we need but sometimes additional support in the form of supplements is required. Knowing what forms and how much of these nutrients to take is incredibly important and here we discuss some of the main ones to consider. Vitamin AFor targeted immune support, vitamin A is best supplemented as a mix of both retinol and beta-carotene. 1500mcg (5000iu) is a safe and effective amount for most individuals. However, women who are pregnant or likely to become pregnant should not exceed 750mcg vitamin A as retinol daily. In addition, since vitamin A is fat-soluble it can become toxic in extremely large doses, so it is important to not take more than is recommended on a supplement label unless under the supervision of a healthcare practitioner. Vitamin CFrom an immune health perspective, it is crucial to remember that regular dietary intake of vitamin C is essential as it is a water-soluble vitamin. Find out exactly how vitamin C supports immune health here. Vitamin C is used up rapidly during illness or infection and so significantly higher (gram) doses are needed to compensate for the increased metabolic demand. However, the dose may depend on the form you decide to supplement as there are several different forms of supplemental vitamin C including ascorbic acid, mineral ascorbates and time-release vitamin C. Find out about each form here to decide which is best for your needs. Vitamin DMaintaining healthy vitamin D levels is important for supporting the body’s ability to fight infection. Unlike most essential nutrients, the main source of vitamin D is not food, but sunshine; our bare skin produces vitamin D when it comes into contact with the sun’s rays. So, risk of deficiency is higher during the winter months and current estimates suggest that many people are low. Everyone should supplement with a daily maintenance dose (1000-2000iu) during the cooler winter months; it is recommended however that you check your current vitamin D level to ascertain the optimal daily dose for you. If you decide to supplement, then choose vitamin D3 (cholecalciferol) which is the form of vitamin D produced naturally in response to sunlight and is the preferred form. SeleniumFor general immune health, it’s important to ensure that selenium levels are optimal. If choosing to supplement it is important to choose a well absorbed form such as selenomethionine which is selenium chelated to the amino acid methionine and one of the most readily absorbable forms of selenium. The daily recommended amount is 60mcg for women and 75mcg for men, but up to 200mcg can be taken for targeted support. ZincThe body doesn’t have much ability to store zinc so it’s crucial that your daily diet supplies plenty of this immune boosting mineral. You can also take extra zinc in supplement form to keep your levels topped up and gently support your immune function - choose zinc picolinate as this form is known to be well absorbed and assimilated into the body. If you regularly take zinc in supplement form however it is important to balance this with copper, as excess zinc can cause copper deficiency and vice versa. Blog provided by Nutri Advanced.

Many people experience bloating from time to time, but feeling bloating regularly can be uncomfortable and often disheartening. Bloating is usually caused by a build-up of gas in the stomach, but could also be a symptom of other issues like indigestion, IBS or constipation. Plenty of nutritional supplements can help to relieve bloating and improve your digestion, aiding you in feeling your best. Summer heat can also have a significant impact on your gastrointestinal health. Research from the University of Surrey shows a link between campylobacteriosis, a bacterial infection which can cause diarrhoea and stomach pains, and temperature, day length and humidity. Similarly, dehydration is a big risk factor in the warm weather, leading to constipation and bloating, so always remember to stay hydrated. What does bloating feel like? Bloating makes you feel as though your stomach is uncomfortably full. Some might describe it as a sensation of having a balloon in their belly, and usually this will go away on its own. Bloating usually makes your belly feel hard and tight. Do digestive supplements help with bloating? Supplements don’t replace the nutrients you get from a healthy and balanced diet, but when you are experiencing bloating and digestion issues frequently, it might benefit you to consider adding extra nutritional supplements to support your digestive health. What are the best vitamins for bloating? Simply ensuring that your daily intake of vitamins is what it should be should help with any bloating or digestive issues you might be facing. Eating a varied, balanced diet will help you to get everything you need – but adding a daily multivitamin will also help to support your overall health. What are the best digestive supplements for bloating? There are plenty of different supplements that can help with bloating. Finding supplements that support gut health in particular will be of great benefit in aiding your digestion. Here are the best supplements for bloating and digestion: Probiotics Probiotics are a type of beneficial bacteria found naturally in the gut, and are available both in food sources and in supplements. Increasing your probiotic intake can support your gut health. Ginger This herb is commonly taken as a supplement or added to meals or drinks to relieve digestive discomfort. Ginger is known to settle the stomach due to its anti-inflammatory purposes. L Glutamine Glutamine is the most abundant amino acid in the human body, and almost a third of it is found in your gut. This helps to maintain the integrity of the cells lining the small and large intestines, which in turn maintains abdominal comfort and assists in supporting your digestion. Blog provided by Nutri Advanced. ReferenceUniversity of Surrey. Climate change linked to spread of diarrhoeal illness [Internet].  [published 2024 Jan 19; cited 2024 May 10]. 

It’s been a turbulent few months to say the least. And alongside continued and unprecedented interest in supporting immune health, thoughts are also turning towards post viral recovery. Supporting the body’s ability to recover from infection is always an important consideration, and during these uncertain times it’s empowering to bring your awareness to what you can do. Principles of functional medicine remind us that every one of us is unique and has our own individual health story. Not everyone however will be working 1:1 with a practitioner to benefit from fully personalised recommendations. The good news is that when it comes to recovering from illness or infection there are some universal considerations that most people will benefit from. Our aim in this article is to share these with you. In a world where so much seems out of our control, let’s focus on the things that we can take control of. 1. Prioritise sleep There’s a good reason why fatigue often accompanies illness and infection, and why it can persist for many weeks beyond what may seem like a reasonable time. Fatigue is your body’s way of making you rest so that it can divert energy and resources towards recovery and repair instead. It’s important to listen to your body; now is not the time to carry on as normal, instead you need to take it easy and nurture yourself. Keep your schedule quieter during the day and don’t rush back to full time work until you feel ready for it. Prioritising regular good quality sleep is absolutely vital too, and arguably the most important way you can support this recovery process. In a 2019 review article published in Nature Reviews Immunology, Michael Irwin writes, “the discovery of reciprocal connections between the central nervous system, sleep and the immune system has shown that sleep enhances immune defences and that afferent signals from immune cells promote sleep.”1 If you ever needed a strong reason to make a priority of getting regular good quality sleep, then this is it. Find out more on supporting healthy sleep here. 2. Avoid alcohol Many people drink alcohol to relax and overcome feelings of stress, and whilst this may seem to bring an immediate calming and stress-relieving benefit, the overall impact of regularly drinking too much is commonly a negative one. News that alcohol sales have soared during the last few months makes it more important than ever to bring greater awareness to the negative effects of alcohol when it comes to immune health and recovery from illness. Regular consumption of alcohol may impact mood, energy levels, disrupt sleep and may even promote neuro-inflammation. Whilst the mechanism of alcohol-related neuro-inflammation is still not well characterised, the possibility of this is certainly something you want to avoid during and following illness. The general debate over whether a bit of alcohol is better than none at all continues to run, however, we’d suggest avoiding alcohol completely if you’re recovering from illness and infection, and until you feel optimally better, due to its sleep-disrupting, energy-depleting and potential neuro-inflammatory effects. 3. Balance stress One of the biggest anti-nutrients known to man, chronic stress rapidly depletes key nutrients needed for recovery and repair. In addition, chronic stress may suppress the immune system and promote peripheral and neuro-inflammation;2 both of which may be unhelpful for recovery processes. Now is the time you need nutrients to be easily accessible to fuel recovery, and this is also the time you want immune function at its best and inflammation under control. Needless to say, it’s crucial to take action to reduce stress if this is a concern for you. Start by identifying and then reducing any significant ongoing stressors that you can. The next step is to build in more time for self-care. And finally, increase your intake of key nutrients such as magnesium, B vitamins, zinc and vitamin C and adaptogenic herbs such as Asian ginseng, Rhodiola rosea and Cordyceps mycelium to support a balanced stress response. 4. Increase diversity of plant foods in the diet to support gut microbiome The gut microbiome has become a hot topic in recent years and research is gathering pace to demonstrate just how crucial this internal ecosystem is to overall health. We now know that the impact of diet on health is often mediated by the gut microbiome. So, whether a particular food will have a positive impact on health is often dependent on having a healthy, thriving and diverse gut microbiome. There is therefore little point in loading up on superfoods if your gut needs some attention first. A great way to improve the diversity of the gut microbiome is to increase the amount and types of colourful plant foods you consume in your diet. A wide variety of plant foods may nurture different types of beneficial bacteria and support a thriving, health-supportive ecosystem that in turn will help you get the most of your diet. Aim for 40+ different types of vegetables, fruits and herbs in your diet each week. 5. Balance inflammation through diet and key nutrients Acute inflammation is an essential process needed in the initial stages of illness, yet if it persists and becomes chronic this may be problematic for optimal recovery. Chronic neuro-inflammation in particular has been linked to post viral fatigue and is an important target in post viral support.3 Including in the diet, anti-inflammatory nutrients such as EPA (Eicosapentaenoic acid) & DHA (Docosahexaenoic acid) is a great starting point. These can be found in rich supply in nuts, seeds and their oils and oily fish (Sardines, Mackerel, Anchovies, Salmon, Herring). Refined sugar and dairy products may promote inflammation and may be best reduced or avoided during this recovery time. Key botanical considerations include curcumin, rutin, quercetin, rosemary and ginger. Vitamin D also has an important role to play in balancing inflammatory processes. It is widely considered that vitamin D supports balanced inflammation by regulating the production of inflammatory cytokines and immune cells4-8 and it is vital to ensure that levels are optimal. Bringing together the foundations of wellness for optimal recoveryThere is no one-size-fits-all solution to optimal recovery, and no quick-fix or magic pill. Nourishing and nurturing your body back to optimal health following illness involves bringing together many different aspects that together provide the foundations for wellness. The good news is that together these 5 different areas provide a great starting point to significantly influence your body’s ability to recover, rebuild and recuperate. Blog provided by Nutri Advanced.

PCOS is an endocrine disorder, meaning that there are hormonal issues within a person’s body that leads to an imbalance. Coming with many challenging symptoms, such as acne, weight gain, insulin resistance and period irregularities, doctors are often quick to prescribe medication to balance a person’s hormones when they are diagnosed with PCOS. However, when it comes to PCOS, nutritional supplements can be of great benefit. In general, ensuring your body has the vitamin and nutrient levels that it needs can help to support your body in its struggle with PCOS. It can be difficult to know what supplements to take for PCOS, and so we have created this guide in order to support you and your health. So, here are the best supplements for PCOS. What are the symptoms of PCOS? Symptoms of PCOS can include any of the following:• Irregular periods (less frequent than every 35 days) or absent periods• Signs of elevated testosterone, such as acne or excess hair growth• Numerous cysts on the ovaries• Elevated insulin• Weight gain, or difficulty losing weight• Difficulty getting pregnant PCOS can present with very mild symptoms that might go undiagnosed for years. On the other hand, some symptoms can be really bothersome, and you might want to consider supplements to help with PCOS. Do people with PCOS need supplements? PCOS is commonly treated with medication, but its symptoms can also be made more manageable with a combination of dietary and lifestyle support – such as including supplements as part of your daily regimen. What are the best supplements for PCOS? When it comes to the best supplements for PCOS, it’s important to note that supplements are not a replacement for a balanced diet, so you should continue to aim for a diet rich in fruit and vegetables, and keep well hydrated. However, conditions like PCOS come from a hormonal imbalance, and adding dietary supplements may help to support hormonal balance. These are the best supplements for PCOS: Myo-inositol Myo-inositol has been studied for its potential to help balance hormones and support reproductive health. Most foods which contain myo-inositol only contain this beneficial nutrient in very small amounts, meaning that the most effective way to get additional myo-inositol is from supplements. Magnesium This is one of the most abundant minerals in the body, and magnesium is known to support sleep quality and the reduction of tiredness and fatigue . Therefore, it is a crucial mineral to ensure you have the appropriate levels of if you struggle with PCOS, to provide you with the energy required to get through the day. Vitamin B People who suffer from PCOS are often prescribed metformin, a medication to help the insulin you produce work better. However, this can in turn deplete levels of vitamin B12, which can affect your energy levels. So for those prescribed metformin, a vitamin B12 supplement may be one to consider. Also vitamin B6 contributes to the regulation of hormonal activity and vitamin B5 is necessary for the production and metabolism of steroid hormones such as oestrogen. Blog provided by Nutri Advanced.

Whether you are walking, running, cycling, climbing or taking part in any other physical activity, your joints bear the weight of your every move. It’s important to take great care of your joints to avoid discomfort, stiffness or reduced mobility over time. You can maintain healthy joints simply by eating a nutritious diet, staying hydrated and exercising regularly. However, should you wish to support your joint health further, you can work the best supplements for joints into an already balanced lifestyle. When do I need to take joint supplements?  The strength and mobility of our joints is reduced over time, as they age just like the rest of our body. With this in mind, it’s easy to see why so many people choose to start taking joint supplements as they get older in the hope of slowing down this process. However, not even the best joint supplements can reverse the effects of ageing. You can take joint supplements to support the strength and mobility of your joints over time. However, the most important things you can do to protect your joint health is to eat a balanced, nutritious diet and exercise regularly. Best supplements for joints Here are some of the best supplements that can be taken to support joint health. Calcium Calcium is crucial in supporting the health of joints, bones, and teeth, so it’s important that you get plenty of it. There are a wide range of easily accessible, calcium rich foods that you can work into your diet to make sure that you are getting enough calcium day-to-day. These include dairy products (such as milk, yoghurt and cheese), figs, asparagus, tofu, broccoli and fortified plant milks. Consuming these foods regularly should allow you to take in all the calcium that you need. If you can’t take in enough calcium through food, however, you can support your calcium intake through calcium supplements, making this one of the best supplements for joints. Collagen Collagen is the body’s most abundant protein, supporting the health of skin, hair, and joints. However, after a person reaches the age of 20, their body begins to produce less collagen each year. While this doesn’t sound like it should make a lot of difference, the steady decline of collagen production in the body affects the elasticity of both hair and skin, as well as the strength of joints. For this reason, it’s important to replenish the level of collagen in the body through other means as you get older if you require this. You can do this through consuming bone-based foods (bone broths or meat on the bone) and by consuming foods such as leafy greens or berries which contain vitamin C, the vitamin needed to produce collagen. You may also look to support your collagen levels by taking collagen supplements. Omega-3 Omega-3 fatty acids support brain health, heart health, vision and, of course, healthy joints. Working omega-3 into your diet can be incredibly beneficial – you can do this by eating oily fish, such as salmon, tuna and mackerel. If you aren’t able to get your omega-3 through consuming fish, you can take omega-3 or fish oil supplements to help support your brain, heart and joints. Iron Everyone should be doing all they can to keep their iron levels up. This important nutrient supports energy production, as well as supporting growth and development and producing both haemoglobin and myoglobin. You can get your recommended intake of iron easily by consuming red meats and leafy green vegetables, though athletes may choose to support their natural intake through iron supplements. If you believe you have an iron deficiency, be sure to consult your doctor to discover if your levels are lower than they should be. Vitamin K Vitamin K, particularly vitamin K2, helps to support bone health and decrease the build-up of calcium within your blood vessels, making it very beneficial for those looking to support their joints.  This vitamin is obtained primarily from animal sources, generally within the liver and other organs. It can also be found in a number of vegetarian foods including dairy products and fermented foods such as kimchi and sauerkraut. If you struggle to eat foods with rich sources of vitamin K then supplements may be a convenient way to support your vitamin K2 levels. Blog provided by Nutri Advanced.

It’s nearly 4 years since the UK entered the first national lockdown due to SARS-CoV-2. Back then, attention was primarily focused on minimising and managing acute infection. As the pandemic has progressed however, it has become increasingly apparent that there is significant potential for longer-lasting effects and it is now recognised that high numbers of people are experiencing health effects lasting well beyond the initial period of acute illness. In addition to minimising and managing acute infection, Long COVID or Post-COVID-19 syndrome has become an important focus. More than 50 different potential long term effects have been identified, with the most commonly reported including breathlessness, headaches, cough, fatigue (even on minimal exertion), loss of taste and smell, generalised muscle and joint pains, cognitive impairment or ‘brain fog’, sleep disturbances and mood alterations. Understanding the terms: Acute COVID-19: Signs and symptoms of COVID-19 for up to 4 weeks. Ongoing symptomatic COVID-19: Signs and symptoms of COVID-19 from 4 weeks up to 12 weeks. Post COVID-19 syndrome: Signs and symptoms that develop during or after an infection consistent with COVID-19, continue for more than 12 weeks and are not explained by an alternative diagnosis. It usually presents with clusters of symptoms, often overlapping, which can fluctuate and change over time and can affect any system in the body. Post-COVID-19 syndrome may be considered before 12 weeks while the possibility of an alternative underlying disease is also being assessed.Long COVID: In addition to the clinical case definitions, the term ‘Long COVID’ is commonly used to describe signs and symptoms that continue or develop after acute COVID-19. It includes both ongoing symptomatic COVID-19 (from 4 – 12 weeks) and post-COVID-syndrome (12 weeks or more). https://www.nice.org.uk/guidance/ng188/resources/covid19-rapid-guideline-managing-the-longterm-effects-of-covid19-pdf-51035515742 Optimising nutrient intake - “just as relevant for Long COVID as any other health problem”. There is still much we don’t know and ongoing research is needed to better understand the longer-term impacts of COVID-19. As always however, there is a lot that can be done to support the bigger picture of health. What we do know for sure is that optimising nutrient intake is just as relevant with Long COVID as for any other health problem. There is no one size fits all solution, there are however some key nutrients and ingredients that are worthy of consideration: Top 5 nutrients & ingredients to consider: 1. Vitamin AVitamin A is an essential fat-soluble vitamin which supports many vital health functions and plays an important role in both immune function and the regeneration of olfactory receptor neurons. In a 2017 study, German researchers found intranasal vitamin A at a dose of 10,000 IU per day for 2 months to be useful in the treatment of post-infectious olfactory loss.1Now, researchers at the University of East Anglia and James Paget University Hospital have launched The Apollo Trial to evaluate whether vitamin A could help people to regain their sense of smell after viral infections including COVID-19.2 2. ZincSome of the lasting effects of Long COVID may in part be due to inflammation that persists beyond the acute infection, which often co-occurs with blood sugar dysregulation. Zinc is involved in pretty much every aspect of health including immune function, antioxidant activity, inflammation balance, taste, smell and blood sugar balance and thus is a key nutrient to consider. Zinc is not stored in the body so regular dietary intake is needed, yet levels may typically be low in a Western diet. Ensuring optimal daily intake of zinc is therefore key. Additional zinc can be taken as a dietary supplement in highly bioavailable forms such as zinc picolinate, bisglycinate or citrate. 3. Omega-3sWe need both omega-6 and omega-3 fats in our diets. Omega-6 fats are more associated with ‘pro-inflammatory’ effects, whereas omega-3s tend to produce more ‘anti-inflammatory’ effects. Since persistent inflammation may be an underlying factor in Long COVID, it seems prudent to pay attention to the relative balance between these two. Sadly, modern Western diets tend to contain much more omega-6 than omega-3; in fact, the dietary ratio of omega-6:3 has increased from around 4:1 in our hunter-gatherer ancestors to around 20:1 today. And we know that this can have negative effects on health. A study published in the American Journal of Clinical Nutrition in 2021 found blood levels of omega-3 fatty acids EPA (eicosapentaenoic acid) & DHA (docosahexaenoic acid) to be very good predictors of mortality risk3.  Lead author of the study Dr Aleix Sala-Vila commented, "having higher levels of these (fatty) acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years”.Omega-6 fats are found in grains, refined vegetable oils such as corn, safflower and sunflower and grain-fed meat whereas omega-3 fats are found in flax, hemp & chia seeds, walnuts, grass-fed meat and oily fish such as salmon, mackerel and anchovies. Oily fish is considered to be the best source of omega-3s, however can commonly be contaminated with toxins such as heavy metals and PCBs. It is generally recommended that the most effective way of adding more omega-3s into your diet is with a daily supplement of omega-3-rich fish oil that has been sustainably sourced and thoroughly purified to remove any contaminants. 4. N-Acetyl-L-CysteineN-Acetyl-L-Cysteine is a semi-essential amino acid which has been found to be useful in the management of respiratory conditions and for supporting immune health. One of its main functions in the body is as an ingredient to make glutathione - an essential compound for fighting cellular damage, supporting balanced inflammation and optimising immune health. Glutathione is often nicknamed the master antioxidant. NAC may help to relieve symptoms of respiratory conditions by reducing inflammation and loosening mucous in the airways, thus improving overall lung function. NAC is a useful daily supplement for everyone; and particularly in the elderly due to the fact that plasma cysteine and glutathione levels tend to decline with increasing age. You can also supplement directly with glutathione for more targeted support. Glutathione works well with green tea, selenium, milk thistle, curcumin and alpha lipoic acid.5. CurcuminLast but not least, curcumin deserves special mention of its own, not least for its powerful antioxidant and anti-inflammatory activities. Often referred to as ‘Indian Saffron’ due to its characteristic bright yellow colour, turmeric has been used as a traditional Ayurvedic health remedy and culinary spice for more than 4000 years. Curcumin is the main active component of turmeric, and delivers many health benefits. It is best known for powerful and widespread anti-inflammatory and antioxidant activity and research has shown that curcumin has the ability to modulate many inflammatory pathways in the body. This makes it an important consideration for any health problem where persistent inflammation may be an underlying cause. Curcumin can be added to the diet via the spice turmeric which is best consumed with a source of fat as it is better absorbed this way. Curcumin can also be safely taken in supplement form for more targeted support. Rutin, quercetin, rosemary, ginger and vitamin D are all important for inflammation balance too and work well combined with curcumin. Blog provided by Nutri Advanced.

As women approach the menopausal transition they can experience wild fluctuations in hormones for up to 10 years before their periods actually stop. During this time, known as the perimenopause, women may start to notice symptoms of hormonal imbalances which are often just put down to the ageing process rather than menopause as they are still having periods. How hormones affect vaginal healthIn this article we explore the reasons why hormonal decline, particularly oestrogen, can affect vaginal health. Oestrogen and progesterone are the hormones that are produced in large amounts in the ovaries during a woman’s reproductive years. As the number of eggs produced in the ovaries comes to an end so does the production of these hormones. Most people are aware that the menopause brings with it symptoms such as hot flushes and mood swings but some of the other symptoms that women can suffer with are less known. For example, at least half of all women who enter the menopause have signs or symptoms of vaginal dryness or atrophy. Also called urogenital atrophy, it is a chronic and progressive condition caused by oestrogen deficiency and most commonly associated with the menopause. The symptoms of urogenital atrophy can have a potential negative impact on all urogenital tissue quality including the vulva, vagina, bladder and urethra. What is happening?When oestrogen declines, the lining of the vagina becomes thinner and less stretchy. The vaginal canal can also narrow and shorten. Less oestrogen lowers the amount of normal vaginal fluids and changes the acid balance of the vagina. The first sign of vaginal atrophy is usually a decrease in vaginal lubrication (vaginal dryness). There can also be changes in the microbiome of the vagina. What can women do?Any therapy that either increases oestrogen or slows the decline of oestrogen will be helpful. For example, a medical doctor may suggest hormone replacement therapies (HRT) or oestrogen creams for women who have entered the menopause. Some women opt not to take these or their symptoms come before their periods stop, which means the doctors may be more reluctant to prescribe HRT. The good news is that strategies that improve remaining oestrogen output from the ovaries during perimenopause and menopausal transition will be helpful. The same will be true for dietary and lifestyle changes that support hormone function. How can nutrition help?A 360o approach to supporting hormones is great for any hormonal issue so an approach including dietary, lifestyle and supplement factors is recommended. You can find out more about dietary and lifestyle support for the perimenopause and menopause here. Red clover is a botanical that is worth considering as part of a low oestrogen support plan as it is a rich source of phytoestrogens and commonly used as a traditional remedy to reduce high cholesterol, osteoporosis and menopausal symptoms such as hot flashes, night sweats, vaginal atrophy and dryness. At Nutri Advanced we take a 360o approach to supplementation too and recommend combining herbs with supportive nutrients such as magnesium, B vitamins and vitamin C. Blog provided by Nutri Advanced.

Throughout a woman’s life, hormonal changes can often be reflected in the skin. Just as skin breakouts can commonly happen during puberty and pre-menstrually, and increased skin pigmentation can occur during pregnancy or with the oral contraceptive pill, fluctuating female hormones during the menopausal transition can affect the skin too, but in different ways. In this article we take a closer look at the impact of declining levels of oestrogen and progesterone on the skin - the largest organ in the body, and provide some gentle suggestions to feed and nourish this vital protective organ during the menopausal time. Menopausal transitionMenopause signals the end of a woman’s reproductive years, typically defined when menstrual cycles have stopped for at least 12 months. Perimenopause is the time leading up to menopause, this is when ovarian function starts to decline and hormone levels start to fluctuate. The time frame of this can be different for every woman; for some, perimenopause may last for a few months, yet for others it can continue for many years. As the body navigates its way through this transition, a range of signs and symptoms may start to emerge, and changes in skin tone and appearance are among those commonly reported. And there are underlying physiological reasons for this. As ovarian function starts to decline so does the production of progesterone and oestrogens, both of which are intricately involved in skin health. Oestrogen, progesterone & skin healthOestrogen is actually a word used to collectively describe a group of hormones with diverse and complex functions including important roles in skin health. Skin is an important target organ of hormones. Oestrogens affect skin thickness, moisture, wound healing, structural integrity, elasticity and even help to defend this important protective barrier against oxidative stress. Oestrogens increase the production of glycosaminoglycans (GAGs) such as hyaluronic acid. GAGs are water-binding molecules that hold nearly 1000 times their own weight and thus have an important role to play in helping to keep skin hydrated. GAGs are also involved in supporting the skin’s structural integrity; they provide essential support for collagen and elastin – the most important structural proteins in the skin. Oestrogens stimulate the production of collagen too. Less is known about the impact of progesterone on the skin, however it is certainly involved in collagen production. The word collagen is derived from the Greek word ‘kolla’ which literally means glue. Collagen is often described as the glue that holds skin together. With so many different roles in skin health it is no surprise then that the hormonal changes during the menopausal transition are often reflected in the skin. Declining hormone production may contribute to a decrease in collagen, increased dryness, decreased elasticity, increased wrinkling and a reduction in skin thickness. And since there is associated reduced protection against oxidative stress - skin may be more prone to damage from external factors such as UV rays and air pollution during this time. Understanding leads to effective actionWhilst this may seem a fairly depressing read so far, there’s immense value in understanding why and how skin changes during the menopause, because this in turn helps to increase understanding on how best to feed and nourish the skin’s unique needs during this time. Top 5 tips to feed and nourish the skin during the menopausal transition: 1. CollagenThis has to be top of the list, since declining hormone levels impact the production of collagen – one of the most important structural proteins in the skin. You can take collagen in supplement form to help provide the body with the raw ingredients needed to produce it. This is best supplied in the form of collagen hydrolysate; a form of collagen that has been broken down into peptide fragments. Collagen hydrolysates are considered to be able to cross the intestinal barrier, reach the circulation and therefore become available for metabolic processes. 2. Vitamin CPerhaps best known for its immune-supportive functions, vitamin C is essential for collagen and elastin production too. We can’t make vitamin C and only have a very limited capacity to store it, so it must be supplied regularly by the diet. Historically, sailors learnt this the hard way when scurvy (a devastating connective tissue disease caused by vitamin C deficiency) was a prevalent feature of life at sea due to lack of regular access to fresh vitamin C-rich foods for months on end. Regular consumption of vitamin C ensures the body has adequate supplies of this essential ingredient for collagen and elastin production. Rich sources include fresh citrus fruits, bell peppers, broccoli, strawberries, papaya & pineapple. Vitamin C has strong antioxidant activity too which helps to reinforce the skin’s defence against external damage. 3. PhytoestrogensPhytoestrogens are ‘plant’ oestrogens that can be consumed in the diet. They bind to oestrogen receptors and have weaker ‘oestrogenic’ activity in the body. As the body’s own production of oestrogen declines naturally, phytoestrogens may be a helpful support. In a 2020 review article published in Phytotherapy Research, on the anti-ageing effects of phytoestrogens, the researchers explained, “phytoestrogens exert an anti‐aging effect on the skin via estrogen receptors, they increase the collagen content, the production of hyaluronic acid, and extracellular matrix proteins. Phytoestrogens show protection against oxidative stress.”1 Phytoestrogens are found in flaxseeds, legumes (chickpeas, kidney beans, lentils, lima beans), sprouting seeds (alfalfa, soybean) and natural fermented forms of soy such as tofu, miso and tempeh. They can also be taken in supplement form; extracts from red clover, soy and hops are rich in phytoestrogens. 4. Antioxidant defenceIt is always vital to pay attention to your body’s internal antioxidant systems, and especially during the menopausal transition when the skin’s protective mechanisms may be less robust. Glutathione is often referred to as the body’s ‘master antioxidant’ and is a powerhouse when it comes to protecting against oxidative stress. Glutathione is naturally produced inside your body and can also be taken in supplement form. It works well with milk thistle, green tea, turmeric, alpha lipoic acid and selenium. 5. Omega-3 fatsA subcutaneous layer of fat cells sits underneath the dermis (the middle layer of skin), and this adds extra cushioning, protection and helps to support hydration. It’s the range of beneficial fats in your diet that will feed this layer, hence why low fat diets are bad news for your skin, especially during the menopause. Omega-3 fats are found in nuts, seeds and oily fish such as salmon, mackerel and herring, and are often lacking in a typical Western diet. You can take a daily omega-3 fish oil supplement to ensure you are regularly getting enough of these nourishing fats to support this important part of your skin. Blog provided by Nutri Advanced.

Most people know serotonin as the ‘happy neurotransmitter’ – a substance found in the human body that helps to regulate mood. And whilst serotonin certainly does have an important role to play in mental balance it has many other jobs too, that most people are completely unaware of.  Serotonin is a neurotransmitter, which means it helps signals pass along and between nerve cells. It is manufactured in the brain and the intestines, and although it is found widely throughout the body, most serotonin (80 – 90%) is found in the gastrointestinal tract, hence why the gut-brain link is such a hot topic of research. Serotonin influences the majority of brain cells, either directly or indirectly, and because it’s so widespread throughout the body, it’s thought that it affects a wide variety of mental and physical functions. It cannot cross the blood-brain barrier however, so only serotonin that is made in the brain can be used there. 5-HTP (5-hydroxytryptophan) is a natural precursor to serotonin that is often recommended as a supplement, as this form can cross the blood brain barrier Summary of serotonin’s main roles: Mood – One of the best-known functions of serotonin is its suggested role in mood regulation. An association has been made between depression and serotonin, however, scientists still don’t know whether it’s low serotonin that contributes to depression or whether it’s the other way round – that depression causes a decrease in serotonin levels. Research has started to suggest that serotonin deficiency may not play as influential role in depression as has previously been thought. However the jury’s still out on this one. Anti-depressant medications that aim to increase serotonin levels (such as SSRIs - selective serotonin re-uptake inhibitors) are still the main type of conventional treatment offered for depression. Relaxation – Anti-depressants such as SSRIs are also commonly prescribed to help reduce symptoms of anxiety. Whilst the specific mechanisms of action are unclear and there are conflicting views on their usefulness in this area, it is likely that serotonin imbalance has some part to play in anxiety disorders. Bowel function – Since most of the body’s serotonin is found in the gut, it’s no surprise that this neurotransmitter can have a significant impact on bowel function. Serotonin is believed to regulate bowel function and movements. Nausea & diarrhea – A little known function of serotonin is in helping to get rid of toxins and irritants from your body. If you eat something harmful, your body will increase production of serotonin, which speeds up transit time to ensure the irritant is expelled via diarrhea. An increase in serotonin also stimulates nausea as another way of quickly getting rid of harmful substances from the body. Clotting – Serotonin is essential for blood clotting – it is released from blood platelets following an injury and stimulates the narrowing of tiny arteries which reduces blood flow and helps to form a clot. Bone density – There may be a link between persistently high levels of serotonin in the bones and an increased risk of osteoporosis. Libido & sexual function – Low serotonin levels commonly occur following alcohol consumption and are thought to contribute to the associated increase in sexual libido, whilst anti-depressant medication such as SSRIs (selective serotonin re-uptake inhibitors) that are designed to increase serotonin are often associated with reduced libido and sexual function. Appetite control & weight management – It is thought that serotonin may have a role to play in appetite control, and therefore may also play a part in weight management. Serotonin is one of the most important neurotransmitters involved in promoting feelings of satiety, or ‘fullness’ after a meal, and so low levels may contribute to problems associated with overeating. Sleep - Among serotonin’s many functions as a neurotransmitter, it may have a role to play in relaxation and our sleep cycle. How this works is not yet fully understood but the most logical explanation seems to be that serotonin, which itself has natural soothing properties, is converted into melatonin, the body’s primary sleep hormone. Hormonal balance - Many women notice changes in themselves at different points throughout their hormonal cycle. These hormonal fluctuations are often associated with changes in brain chemicals, and serotonin is thought to play an important part. Memory - In addition to its involvement in mood, relaxation and sleep, it is thought that serotonin can also affect memory and mental function. There is much research yet to be carried out on serotonin to fully understand its diverse roles. What’s important to remember though is that this neurotransmitter is about so much more than just mood – and supporting a healthy balance of this complex neurotransmitter can have widespread beneficial effects.  Blog provided by Nutri Advanced.

Between 40 – 50% of women in Western countries now use complementary therapies to manage menopausal symptoms. Worries concerning the use of Hormone Replacement Therapy (HRT) to manage symptoms heightened following the alarming news in 2002 that the Women’s Health Initiative (WHI) study was stopped prematurely when a 26% increase in invasive breast cancer was identified with women using HRT. The large trial also found increases in coronary heart disease, stroke and pulmonary embolism (blood clots in the lungs). The Women’s Health Initiative (WHI) was the first prospective, randomized, controlled trial of hormone replacement therapy and involved more than 16,000 women. It was scheduled to be carried out over the course of 8.5 years but was stopped in 2002, after an average follow-up of 5.2 years, when the harm of using HRT was considered to be greater than the benefit1.   Natural alternatives to HRT? It’s not surprising then that there has been a surge of interest in natural alternatives to manage symptoms. The menopause is officially defined as the end of menstruation. Conventional Western medical approaches lead many women to feel there is something wrong with them when they start to approach the menopause. However, it is important to remember that this is a normal and natural transition in life, not a sign of being unwell. However, as oestrogen levels decline, associated symptoms can range from mild to severe and can include hot flashes, night sweats, elevated heart rate, insomnia, irritability, depression, anxiety, urinary issues, vaginal dryness and reduced libido. For many women, these symptoms can be unpleasant and may even interfere with day-to-day functioning, and that’s where natural support can be a big help to make this natural transition as smooth as possible. Soy (isoflavones) Interest in soy foods increased when scientists noticed that women eating a traditional Asian diet, containing a high proportion of soy foods, rarely experience menopausal symptoms. They’re also less likely to suffer from heart disease and breast cancer.    Soy is a good source of plant protein and contains isoflavones, and scientists believe that it is the high isoflavone content which makes soy such a protective food. Isoflavones are best described as ‘plant or phyto oestrogens’, and can exert weak oestrogen-like effects in various tissues, such as reproductive, cardiovascular and skeletal tissues. It is thought that it is these oestrogen-like effects, which make soy isoflavones so useful for supporting common menopausal symptoms. However, it has been estimated that isoflavones are only 1/400th to 1/1000th the potency of synthetic oestrogen - hence why they are not associated with the unwanted side effects of HRT. The association between soy consumption and reduction of menopausal symptoms was first described in 1992, and since then, the majority of studies carried out to assess the effects of isoflavones on menopausal symptoms have shown beneficial effects on night sweats, hot flashes and hot flushes. In addition, soy isoflavones have been found to have beneficial effects on bone health, cardiovascular disease risk and cancer risk. Research also shows supplementation with soy isoflavones to have a high safety profile1-4. Hops (8-prenylnaringenin) Soy isoflavones have long been regarded as the best dietary source of phyto-oestrogens, however, more recently, a natural compound found in hops has also been found to have significant plant oestrogen activity. Hops contains a substance known as 8-prenylnaringenin which is now considered to have higher oestrogen activity than soy isoflavones. It is still however a plant oestrogen and is significantly less potent than synthetic oestrogens. In addition to benefits for reducing menopausal symptoms5, hops have also been shown to be protective against cancer6. Hops and soy isoflavones can be safely combined to naturally support menopausal symptoms. Blog provided by Nutri Advanced. 

The menopausal transition is a critical time in the female health journey. As ovarian function starts to decline and key hormone levels drop, a wide range of physical and psychological symptoms may occur, and these can vary considerably from one woman to another. Changes in mood, lowered resilience to stress and anxiety are among the psychological symptoms most commonly reported and for many women these can significantly impact normal daily function. In this article we take a closer look at how investing in self-care, and perhaps adding extra magnesium and ashwagandha, commonly found in menopause supplements, may help to target these common concerns during the menopausal transition. Protecting and preserving adrenal health is vital There are many good reasons to look after adrenal health in the peri-menopausal and menopausal period; one primary reason being that the adrenal glands can produce a form of oestrogen to help compensate for the decline in ovarian production, and they are involved in progesterone production too.1 Chronic stress is a significant risk factor for lowered mental well-being and is often characterised by elevated cortisol. Research has shown that increased levels of cortisol can have a negative impact on mood during the menopausal transition.2,3 Anything therefore which can help to take pressure off, or support the adrenals during this transition is a highly positive move. Self-care is number 1 priority The first step to supporting adrenal health involves taking pressure off these hard-working glands wherever possible and this means really investing in self-care. And this is so important that it’s worth repeating; the menopausal transition really is the time to ramp up self-care as a number one priority. Self-care means many different things to different people; it could be a daily walk in nature, a relaxing aromatherapy bath, weekly hot stone massage, curling up on the sofa with a chamomile tea and a good book or an uplifting movie, a good laugh with friends, a gentle run, yoga, T’ai chi, pilates, breathing exercises, talking therapies, mindfulness meditation, stroking the dog or anything else which helps to restore a sense of balance and calm. Whatever is normal for self-care during the course of a week needs to be increased; as this is the time the body really needs a bit of extra TLC. And this will help to nurture the adrenal glands so they can provide much needed support in other ways. Ashwagandha (Withania somnifera) – Stress balance Ashwagandha is perhaps best known for its ability to balance stress and promote a calmer and happier sense of wellbeing. It is classified as an adaptogen, which describes its ability to balance the body’s response to stress.4,5 It is therefore a useful herbal support to consider during the menopause. Research has shown that supplementation with ashwagandha may help to bring biochemical markers of stress, including elevated cortisol, back into balance.6,7 In a double-blind, randomised controlled trial, supplementation with ashwagandha resulted in significant improvements in both primary and secondary measures in subjects under chronic stress.8 And in a 2014 systematic review of human trial results published in the Journal of Alternative and Complementary Medicine, researchers concluded that, “intervention with ashwagandha resulted in greater score improvements (significantly in most cases) than placebo in outcomes on anxiety or stress scales.”9 Magnesium – Nature’s tranquiliser There is substantial evidence to support the use of magnesium in stress-related illness and mental health. Magnesium helps the body to maintain a balanced stress response, and mental and physical stress both increase magnesium elimination from the body. Multiple studies have now demonstrated improved stress response, anti-depressant and anti-anxiety effects of magnesium supplementation. In fact, magnesium’s calming and soothing effects are so widespread it is commonly referred to as ‘nature’s tranquiliser’ and this is what makes magnesium such an important support during the menopause.10-12 In a 2018 randomised controlled trial, researchers evaluated the effects of magnesium combined with vitamin B6 in a stressed population with low magnesium. Results showed that oral magnesium supplementation alleviated stress in healthy adults with low magnesium; the addition of vitamin B6 wasn’t found to be superior to magnesium alone. However, in the subjects with severe / extremely severe stress, a greater clinical benefit of magnesium combined with vitamin B6 was found.13 In a 2017 systematic review, researchers concluded that existing evidence is suggestive of a beneficial effect of magnesium supplementation on anxiety.14 In another 2017 randomised clinical trial involving 126 men and women with mild to moderate depression, 6 weeks of daily treatment with 248mg magnesium significantly improved depression scores. Symptoms of anxiety also improved.15 A 2008 clinical trial found magnesium supplementation to be as effective as the anti-depressant imipramine in treating depression, and without any of the side effects commonly associated with anti-depressant medication.16 Supporting balance & calm during the menopausal transition Investing in self-care is a number 1 priority during the menopause. And it is clear that both ashwagandha and magnesium have much to offer in terms of supporting some of the key psychological concerns during this transitional time. Both have demonstrated significant benefits in supporting stress resilience, balanced mood and a daily sense of calm. Ashwagandha can be taken in supplement form and is best delivered in the highly regarded form of KSM66. Magnesium-rich foods include dark leafy greens, nuts, seeds, wholegrains and raw cacao. You can also take magnesium as a supplement in the form of magnesium bisglycinate which is typically well tolerated in higher doses by the gastrointestinal tract. Self-care can be delivered in many different forms and is best taken daily And finally, it’s worth noting that in a 2010 systematic review of 13 studies, researchers found that women with more negative attitudes towards the menopause report more symptoms during this transition.17 As well as nourishing the body with the right ingredients to enable a gentle transition, perhaps a cultural shift in thinking is also needed. It’s time to move away from seeing the menopause as a problem that needs to be cured and instead towards it as a positive period of transformation in a woman’s life. Blog provided by Nutri Advanced.

The transition of a woman’s hormones from regular menstruation to menopause can be a bumpy one and many women are quite rightly focused on the more bothersome symptoms such as hot flashes, night sweats, mood swings, anxiety and problems with concentration. But did you know that your heart health is also significantly impacted by this hormonal change? The average age for natural menopause in the UK is 51 and after the age of 50, nearly half of all deaths in women are due to some form of cardiovascular disease. For those who experience early onset of natural menopause this is an independent marker for type 2 diabetes in postmenopausal women and this carries with it an increase in cardiovascular disease.12 Furthermore, young women who have undergone early or surgical menopause who do not take artificial oestrogen also have a higher risk for heart disease.1 This means that women really need to consider what they can do to protect their heart health as they make this transition. In particular, women who reported vasomotor symptoms such as hot flashes or night sweats (around 39%) may have a higher risk. In one study, those who experienced hot flashes or night sweats also had higher cholesterol, higher BMI, and higher systolic and diastolic blood pressure than asymptomatic women.2 Another study found that those menopausal women who experienced hot flashes had a higher incidence of insulin resistance, a cardiovascular disease risk marker, which further supports the argument that menopausal women have a higher risk of cardiovascular disease.13 One possible mechanism for this is that oestrogens are potent vasoactive hormones. Oestrogen reduces inflammation by inhibition of expression and/or action of C-reactive protein (CRP) in injured arteries. Oestrogen also reduces oxidative stress in arteries and vascular smooth muscle cells. The elasticity of a woman’s arteries (and other blood vessels) declines during and after menopause (this is believed to be due to declining endogenous oestrogens production). When women's oestrogen levels decrease during menopause, blood vessels can become rigid and less responsive to changes in blood flow and blood flow-altering mediators such as nitric oxide. Women are also more susceptible to varicose veins during and after menopause. 4-6 There is some evidence to suggest that isoflavones may cut menopausal cardiovascular risk.7 And there are several studies that show that vitamin E can be protective for cardiovascular health in postmenopausal women. Vitamin E is easily incorporated into the LDL cholesterol molecule, thus reducing LDL cholesterol peroxidation and preventing the formation of atheromatous plaque.8 And several large population studies have also shown that low vitamin E status may be more predictive of CVD risk than either high cholesterol or blood pressure.10 Perhaps unsurprisingly, a DBPC randomised cross over trial conducted on 51 menopausal women, found that vitamin E (400 IU daily for 4 weeks) significantly reduced the severity and frequency of hot flashes.11 Other strategies for supporting cardiovascular function such as dietary and lifestyle changes and exercise become even more important during the time leading up to and beyond the menopausal transition. Blog provided by Nutri Advanced.

When it comes to female hormone balance there’s some foods that can only be described as superheroes! These include cruciferous vegetables such as broccoli and cauliflower, and phytoestrogen-rich foods such as tofu and miso. Here we share some simple recipes that feature these ‘hormone-balancing superheroes’ which, when eaten regularly as part of a balanced, nutrient-dense diet, have the potential to significantly support your health. Tofu Miso Hummus(Serves 4) You will need:300g firm silken tofu200g organic canned chickpeas3 tbsp tahini4 tbsp miso paste1 garlic cloveJuice of 1 lemonSalt & pepper Method:1. Place all ingredients in a food processor and blend until smooth2. Season to taste and serve with a selection of vegetable sticks (celery, pepper, carrot & cucumber)  Cauliflower & Turmeric Soup You will need:2 cloves garlic (crushed)1 onion (finely chopped)1 tsp turmeric powder OR thumb-sized piece fresh turmeric (grated)2 tbsp coconut oil750ml chicken bone broth or vegetable stock1 x cauliflower (finely chopped)1 x 400g tin chickpeas (drained & rinsed)125ml coconut milk Method:1. Crush the garlic and leave to stand for 10 minutes whilst you prepare the rest of the vegetables2. In a large soup pan, on a low heat, add the coconut oil, onion, garlic & turmeric3. Mix together and cook gently for 5-10 mins until the onions are transparent4. Add the cauliflower & chicken stock and partially cover the pan.5. Simmer for 10 minutes or until the cauliflower is tender.6. Blend half with a hand blender so there are still chunky bits of cauliflower left in it.7. Add the chickpeas and coconut milk and heat gently.8. Season to taste, garnish with tasty herbs and enjoy! Health Professional ResourceLearn more about the Perimenopause Programme for supporting women through their hormonal changes during the perimenopause and menopause. Blog provided by Nutri Advanced.