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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 A Vitamin 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. Zinc Some 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-3s We 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-Cysteine N-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. Curcumin Last 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 withcurcumin. 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 health In 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 transition Menopause 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 health Oestrogen 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 action Whilst 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. Collagen This 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 C Perhaps 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. Phytoestrogens Phytoestrogens 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.”1Phytoestrogens 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 fromred clover, soy and hops are rich in phytoestrogens. 4. Antioxidant defence It 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 fats A 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.

Seed cycling is a simple method of eating different types of seeds during the first and second phases of the female menstrual cycle. It has long been used as a natural, easy-to-implement way of supporting hormone balance. How does it work?The main aim of seed cycling is to regulate oestrogen in the first half of the cycle, and progesterone in the second half. During the first half of the menstrual cycle it is recommended that you consume 1 tablespoon each of ground flaxseeds and ground pumpkin seeds daily. Flaxseeds are rich in oestrogen-balancing phytoestrogens and inflammation-regulating omega 3s. Pumpkin seeds are a great source of zinc which supports progesterone release and omega 3s to regulate inflammation. During the second half of the cycle change to 1 tablespoon each of sesame seeds and sunflower seeds. Sesame seeds contain oestrogen-balancing phytoestrogens, zinc and selenium, whilst sunflower seeds are rich in vitamin E to support progesterone levels and selenium to support oestrogen elimination. Who can benefit?Seed cycling may be useful for anyone experiencing symptoms associated with female hormone imbalances, and is often recommended for women with PMS, PCOS, infertility, endometriosis and even menopausal symptoms. Seed cycling certainly doesn’t offer a ‘quick fix’ to hormone balance, however many women report positive changes after just a few months of following these simple guidelines. Interested in giving it a go? Here’s our quick guide to seed cycling and a handy visual guide that you can share with others or pin on the fridge. Quick guide to seed cycling Here’s what you need: Ingredients✔ Flaxseeds (organic, whole)✔ Pumpkin seeds (organic, whole)✔ Sesame seeds (organic, whole)✔ Sunflower seeds (organic, whole) EquipmentCoffee grinder / blender / food processor Method Weeks 1-2• Place 7 tbsp of flaxseeds in a coffee grinder or similar, grind to a fine powder.• Place in an airtight container (recycled glass jam jars work well) and store in the fridge.• Repeat this process for pumpkin seeds.• Seed powders are best used as fresh as possible and will keep for 7 days.• Repeat the same process for week 2. Weeks 3-4• Place 7 tbsp of sesame seeds in a coffee grinder or similar, grind to a fine powder.• Place in an airtight container (recycled glass jam jars work well) and store in the fridge.• Repeat this process for sunflower seeds.• Seed powders are best used as fresh as possible and will keep for 7 days.• Repeat the same process for week 4. Here’s what to do: Day 1 (first day of menstrual cycle) – Day 14 Consume 1 x tablespoon ground flaxseeds & 1 x tablespoon ground pumpkin seeds daily Top tip: Ground seeds can be added to smoothies, yoghurt, granola, salads and even sprinkled on top of steamed vegetables to add a bit of crunch just before you serve them Day 14 – Day 28 Consume 1 x tablespoon ground sesame seeds & 1 x tablespoon ground sunflower seeds daily Day 1 Start the process again and enjoy the hormone-balancing benefits….. Blog provided by Nutri Advanced. 

‘Good health starts in the gut’ is a phrase that gets repeated often, and rightly so. As healthcare practitioners, we all understand how crucial it is to consider gut health for every client, whether they’re presenting with GI symptoms or not. This is because gut health interacts with just about every other aspect of health, and in lots of different ways. In this article we shine a spotlight on how oestrogen balance and gut health are closely connected and what you can do to nurture a supportive rather than destructive relationship between the two. Oestrogen balanceThe balance of oestrogen in the body is an important consideration for female and male health. The term oestrogen actually describes not just one, but a group of hormones (‘oestrogens’) that are produced, transported around the body, utilised, metabolised and finally eliminated through urine and faeces when no longer needed. There are a lot of stages in this journey, and the health of the gut has the potential to impact several of them. One area in particular that has received much attention in recent years is the potential for the gut microbiota to influence how oestrogen is metabolised and eliminated. Oestrogen metabolism & eliminationMetabolism and elimination are vitally important later stages of the ‘oestrogen’ journey. In simple terms, these are the final stages that help to ensure that oestrogens are disposed of once they’ve been used, rather than reabsorbed into the circulation. If these stages of the process aren’t working efficiently, and oestrogens are reabsorbed rather than eliminated, this may lead to elevated levels of circulating oestrogens, hormonal imbalances and increased risks of a wide range of health problems from heavy, painful periods and endometriosis to thyroid imbalances, some cancers and more. Glucuronidation – A key metabolic pathway for oestrogensOestrogen metabolism and elimination are complex; for the purposes of this article though, what you need to understand is that one key metabolic pathway for oestrogens is glucuronidation. Once used, oestrogens can be conjugated (attached) to glucuronic acid. This makes them water soluble so they can be excreted from the body, some through bile via the small intestine. Once in the small intestine they can ultimately be eliminated from the body via faeces. ‘Oestrobolome’The metabolism and elimination stages of the oestrogen journey are where gut health, and more specifically the gut microbiota, can potentially have a significant impact. In 2011, Plottel and Blaser defined the term ‘oestrobolome’ as “the aggregate of enteric bacterial genes whose products are capable of metabolizing estrogens”. 1In simple terms this means there are types of gut bacteria that are capable of influencing oestrogen metabolism. More specifically, we now know that some gut bacteria produce an enzyme called β-glucuronidase – this enzyme does the opposite of glucuronidation and uncouples the oestrogen from the glucuronic acid molecule. The oestrogen is now no longer packaged and ready for elimination and instead may be reabsorbed, potentially leading to elevated oestrogens in circulation and hormonal imbalance. Excess β-glucuronidase activity may be associated with an increased cancer risk, including breast cancer.2-4 As with all aspects of health, the key here is balance, we do need β-glucuronidase (this enzyme is also involved in carbohydrate digestion) but we don’t want too much. So what can you do? ✓ Address dysbiosisAs you will realise by now, nurturing a healthy balance of intestinal bacteria is absolutely key for supporting oestrogen balance. Investigating whether dysbiosis (unhealthy balance of intestinal bacteria) is present, is a useful first step and there are a variety of functional stool tests which can help to identify this. If dysbiosis is identified, a broad spectrum herbal anti-microbial formula containing ingredients such as berberine, grapefruit seed, garlic and goldenseal may be a useful first step of a support protocol to address this. ✓ Prebiotics and fermented foodsPrebiotics is the term used to describe food for beneficial bacteria and ensuring there are good sources in the diet is key. A healthy balance of beneficial bacteria will thrive on a diet which includes a wide variety of plant foods - diversity of plant foods support a diverse variety of beneficial bacteria in the gut. Aim to include 30+ different types of plant foods in the diet each week. In addition, a daily serving of fermented foods such as kefir, kombucha, sauerkraut or kimchi supplies both prebiotics (food for beneficial bacteria) and probiotics (beneficial bacteria) and is helpful for supporting a healthy balance of gut bacteria. ✓ ProbioticsSupplementation with well researched and tested strains of beneficial bacteria such as Lactobacillus acidophilus NCFM® and Bifidobacterium lactis Bi-07 may help to support a healthy balance of gut bacteria. ✓ Calcium D-glucarateThis is a combination of glucaric acid bound to calcium which can be taken as a dietary supplement. Glucaric acid is a naturally occurring chemical found in our bodies and in some fruits and vegetables. Calcium d-glucarate may be a useful support for oestrogen balance as it has been shown to suppress β-glucuronidase activity5-7. ✓ FibreDietary fibres such as lignin (found in flaxseeds and the bran layer of grains, beans, and seeds) can support oestrogen elimination in two ways. First, dietary fibre, especially lignin, can bind unconjugated oestrogens in the digestive tract, which are then excreted in the faeces. Second, dietary fibre may beneficially support a healthy balance of gut bacteria and reduce intestinal β-glucuronidase activity, resulting in a lowered deconjugation of oestrogens and reduced reabsorption.8 A functional medicine approach is all about connecting the dots, often between seemingly unconnected bodily systems. We know that good health starts in the gut, perhaps we can add that oestrogen balance does too. Yet another good reason to nurture a healthy gut microbiota. Read more:• A Functional Medicine Guide to Oestrogen Balance• Which Live Bacteria Product Is Right For Me?• Clinical Guide – Female Health Blog provided by Nutri Advanced.

Vitamin C – A powerful immune-support nutrient The health benefits of vitamin C are well documented. Vitamin C is an essential nutrient for many aspects of your everyday health, especially your immune system. Humans are in a small minority of mammals that can’t produce their own vitamin C; it’s also water soluble and can’t be stored in the body. This means it must be regularly supplied by the diet. Severe deficiency leading to scurvy is rare in the developed world, but there are times when our daily needs for vitamin C are likely to increase, such as pollution exposure and during times of chronic stress, illness and infection. Unless extra care is taken to increase dietary intake during these times, daily supplies are likely to fall short. This is when supplemental vitamin C may be a useful addition to your diet. Depending on your vitamin C needs you can choose:• Ascorbic acid or gentle buffered form• Combined with added ingredients such as bioflavonoids to providesynergistic support, and which may also enhance bioavailability• Timed-release form At Nutri Advanced we believe that no matter what your choice, a formula should always be:✔ Research-backed✔ Free from fillers, refined sugar, artificial sweeteners or colourings✔ Hypo-allergenic✔ Clinically-relevant dosage✔ Allow for flexible dosing Blog provided by Nutri Advanced.

  What is Metabolic Syndrome? With no specific diagnosis, metabolic syndrome can be a difficult health problem to understand. Metabolic syndrome is not a disease itself but is rather a cluster of risk factors leading to cardiovascular disease. It is serious, and unfortunately is dramatically on the increase – especially among people who lead sedentary lifestyles and are overweight. The American Diabetes Association recently highlighted the fact that the increased prevalence of metabolic syndrome is likely to lead to future increases in diabetes and cardiovascular disease. Dr Ahmed Kissebah, a Professor of Medicine at the Medical College of Wisconsin commented on the recent increases; “In the past 15 years, it has gone from an observation to syndrome; now it is a worldwide phenomenon”. Taking steps now to prioritise dietary and lifestyle changes to prevent this increase is absolutely key. What is Insulin Resistance? Since insulin resistance is such an integral feature of metabolic syndrome, it is essential to be armed with a little more information about it. There needs to be a constant level of sugar within the blood at all times for the body and brain to be able to function, and if blood sugar levels are constantly too high this can have harmful effects on long term health. Fortunately, the body has an effective system in place to maintain blood sugar levels within a very specific range. Insulin is an important hormone, released from the pancreas, which helps to control the levels of sugar in the blood. Insulin resistance plays a key role in metabolic syndrome and refers to the diminished ability of cells to respond to the action of insulin. This means that more and more insulin must be produced to keep blood sugar levels within a safe range. Over time, the pancreas can no longer produce such high levels of insulin and blood sugar increases to a consistently high level as a result. Once this happens, insulin resistance has developed into type 2 diabetes. Insulin resistance is therefore a significant precursor to type 2 diabetes. Apple body shape – why is it such bad news for your health? Most people are aware that being overweight is associated with serious health risks but many are completely unaware that ‘body shape’ has a significant impact too. An ‘apple-shaped’ body tends to carry fat above the waist, whereas a ‘pear-shaped’ body carries fat below. As a rough guide, men whose waist circumference is more than 40 inches, and women more than 35 inches would fall into the ‘apple’ body shape. The bad news is that people who have an ‘apple’ body shape, where fat is literally inside the abdomen and among the internal organs, are at much higher risks of developing serious chronic health conditions if they do not make dietary and lifestyle changes to improve their shape. People with apple-shaped bodies tend to have higher rates of insulin resistance (the precursor to type 2 diabetes) and abnormal blood fat levels. The apple body shape is a classic signal of metabolic syndrome too. Dr Ahmed Kissebah, who led groundbreaking research in the early 1980s on the health risks associated with body shapes commented; “Thirty years ago, we didn’t know why obesity was so dangerous and we didn’t know that certain forms of obesity were worse than others. Apple-shaped bodies have the worst impact on health. Pear-shaped people, who carry most of their weight below the waist, have lower risks of negative health effects.” Dealing with Metabolic Syndrome 1) Early Identification As with any health problem, the most important first step is identification, and because it is only recently that the medical profession have defined this condition, many people are still completely unaware of its existence. We are now all well aware of the importance of having regular blood pressure and cholesterol checks, but what about having regular checks for metabolic syndrome risk factors? Early identification is vital to lessen the impact of metabolic syndrome and to reduce the associated risks of developing conditions such as stroke, type 2 diabetes, heart disease and kidney disease. Your GP will be able to help you to identify your risk of developing metabolic syndrome, and even if you only have some of the symptoms, it’s well worth taking early action to prevent any further developments. Health experts agree that managing each of the symptoms individually appears to be the only truly effective method of dealing with metabolic syndrome. 2) Address Underlying Causes: Obesity Since obesity is such a significant risk factor associated with metabolic syndrome, taking steps to reduce weight and improve body composition is an essential first step. Healthy weight loss is best targeted with a combination of dietary and lifestyle intervention. Your health care practitioner will recommend a programme including structured stress management, regular exercise, a low glycaemic, Mediterranean-style food plan and nutritional intervention specifically targeting healthy weight loss and improved body composition. Unhealthy Body Composition Body composition is about much more than your weight. Your body composition is the ratio of fat to muscle and other lean tissues in your body. Improving your body composition is another significant aspect of dealing with metabolic syndrome. The good news is that by taking steps to lose weight in a healthy way as recommended by your health care practitioner your body composition will also benefit. Insulin Resistance & Dyslipidemia In addition to following a low glycaemic, tailored food plan and taking positive steps to reduce weight, specific nutrients can help to support symptoms of insulin resistance and dyslipidemia. Key ingredients include plant sterols, hops and acacia. Complex metabolic powder foods combining these key ingredients with optimal ratios of protein, carbohydrate and fat that can be mixed into a drink and used as a healthy snack or meal replacement are optimally recommended. Hypertension (high blood pressure) Coenzyme Q10 & Vitamin E are essential nutrients for supporting balanced blood pressure and may be recommended by your healthcare practitioner as a useful adjunct in a metabolic syndrome support programme. Supplements containing CoQ10 with natural vitamin E are the best way to support optimal intake of these nutrients. 3) Ongoing Support & Prevention Once symptoms have been stabilised and risks are reduced, it is essential that a maintenance programme is put into place to support long term optimal health. This includes continued incorporation of dietary and lifestyle changes. A low glycaemic index, soy-based, complex metabolic food can also be used as part of a healthy diet and is particularly useful as a ‘healthy & convenient fast food’, for filling snack gaps and reducing ‘junk food’ cravings. The main features of metabolic syndrome are: • Insulin resistance – a decreased ability for the body to process glucose effectively• High blood pressure (hypertension)• Cholesterol abnormalities (eg low HDL cholesterol)• Increased risk for clotting• High blood fats (hypertriglyceridemia)• Dyslipidemia• Overweight or obesity, in particular abdominal obesity, or ‘apple body shape’• Unhealthy body composition Metabolic Syndrome - Focus on Key Nutrients & Herbal Ingredients • Low Glycaemic Index Metabolic Food – with plant sterols, hops and acacia• High Strength Omega-3 Fish Oil• Chromium, Cinnamon & Alpha Lipoic Acid Blog provided by Nutri Advanced.

  Martin Budd ND is a renowned authority on fatigue, blood sugar and thyroid disorders. Martin’s clinical journey began in 1963 when he graduated as a naturopathic consultant. After many years of clinical experience and having written several books on the subject, Martin is now considered an authority on fatigue, thyroid health and blood sugar disorders. We are grateful to Martin for his time and thrilled to be able to share with you here, his thoughts on hypothyroidism and fatigue, and a brief case study too: Fatigue is our commonest symptom after pain and aside from the cancers, heart conditions and various anaemias, the chief cause of fatigue is an underactive thyroid (hypothyroidism). Unfortunately, the medical diagnosis and treatment for thyroid disorders is unsatisfactory in most of Europe, with diagnosis being based on the patients’ blood level of the pituitary hormone known as T.S.H. or Thyroid Stimulating Hormone. The level of T.S.H. will rise in response to a thyroid deficiency. However borderline thyroid problems are not always reflected in such an increase. For this reason, the most valuable diagnostic test is the blood thyroxine (Free T4). Many countries including America see the Free T4 as the most important indicator of thyroid malfunction. Although fatigue is a symptom of hypothyroidism there are also many other symptoms that are diagnostically useful. A further flaw in medical diagnosis is the great variation in the “normal range” for Free T4 offered by various laboratories in the U.K. I have seen “normal” ranging from 7.5-18pmol/L up to 12-22pmol/L. As blood thyroxine reduces with age, the normal ranges should be based on patients’ age. The testing of patients taking thyroxine also presents problems. Interpretation of a patient’s thyroid status needs to be based on their thyroxine dosage, in addition to their age and symptoms. American test results usually offer different “normal ranges” based on the patient’s thyroxine dosage, i.e. a higher range for a higher dosage. Possibly half of my patients with an underactive thyroid are taking thyroxine when they consult me, yet they are invariably fatigued and have been reassured by their G.P. or endocrinologist that “all is normal”. Blood test results need to be matched to their symptoms. An example being a person with Free T4 of 16pmol/L on 50mcgms of thyroxine may be judged normal yet still suffer with chronic fatigue. If the patient is under 40 years of age their “normal” Free T4 may need to be 25pmol/L + before symptom relief is achieved. Case study – Hypothyroidism & fatigue OverviewFemale patient aged 53 years.Treatment 50mcgms thyroxine daily over 2 years with symptoms of fatigue, “brain-fog” and overweight. TestsFree T4 level in 2015 – 16pmol/LFree T4 level in 2016 – 22pmol/L ProtocolI recommended a comprehensive supplement specifically designed to fine tune thyroid function & containing a range of essential vitamins and minerals including:  • Tyrosine - Amino acid needed to make thyroid hormone • Kelp – Concentrated source of bioavailable iodine, which is an essential component of thyroid hormones • B vitamins and copper - Essential co-factors in the metabolism of tyrosine (an amino acid which is needed to make thyroid hormones) • Liquorice root and B vitamins - Support adrenal function which in turn supports thyroid function NB: This blend of nutrients is of particular value for patients on thyroxine. ResultsThis client’s symptoms over a 6-month period have all improved and the patient hopes in the future to maintain good health without relying on thyroxine. Blog provided by Nutri Advanced.

 • Awareness around vitamin D deficiency has increased significantly in recent years; fortunately people are beginning to realise just how important this nutrient is for optimal health. There’s another piece of the puzzle though that many aren’t familiar with, and that relates to vitamin K2.  • One of the many roles of vitamin D is to support bone health1.  Calcium is required for normal growth, development and maintenance of the skeleton, where it provides strength and structure. Vitamin D boosts calcium absorption from the intestines and its re-absorption from the kidneys, thus greatly enhancing levels of available calcium within the body.  • Vitamin D acts directly on the osteoblasts (bone building cells) within bone to upregulate their expression of osteocalcin, which is essential for directing calcium into the bones. However, osteocalcin needs to be carboxylated before calcium can get into the bone. The carboxylation of osteocalcin is a vitamin K dependant process, making vitamin K essential for bone mineralization2.  • If there is a deficiency of vitamin K and carboxylation doesn’t occur, then this can lead to high levels of uncarboxylated osteocalcin. As a result, not only is calcium not delivered to the bones, which can then become porous, but it is may be deposited in the arteries3, which can become calcified and increase the risk of coronary heart disease.  • Numerous peer-reviewed studies have shown that vitamin K2 is a highly effective activator of osteocalcin4. It is therefore recommended that vitamin D3 is combined with vitamin K2 when using supplementation to support bone health and to protect cardiovascular health.   • Dosages of 1000 IU vitamin D3 and 45 mcg vitamin K2 (MK7) are used in research to support the prevention of bone loss and demineralization. Blog provided by Nutri Advanced.

  Magnesium is an essential mineral. We can’t survive without it and it’s needed for lots of different processes in the body. This means it’s important to prioritise getting foods high in magnesium in your diet. We actually need to consume fairly high amounts of magnesium, and busy 21st century lifestyles mean we’re likely to need even more. Sadly, typical Western diets are unlikely to provide anywhere near enough. Even superstar magnesium-rich foods such as green leafy veg are not as nutritious as they used to be. One study compared modern-day nutrient content of vegetables with 1950 levels and found declines to be as much as 40%.1,2 This all sounds a bit doom and gloom, but don’t worry there’s better news ahead! Read on to find out how to optimise your intake of magnesium foods. In this article you’ll find: • Why magnesium is so important• Why low magnesium symptoms may be on the rise• Frank magnesium deficiency vs. sub-clinical magnesium deficiency• Top 10 tips for increasing magnesium• List of foods high in magnesium• A delicious magnesium-rich recipe Ready to find out more? Let’s get started here: Why is magnesium so important? Magnesium is involved in over 600 different processes in the body! It’s often nicknamed ‘nature’s tranquiliser’ because it’s so crucial for the nervous system, especially for sleep and keeping stress in check. This mighty mineral also supports energy, muscles, heart health, hormone balance and much more. And many people don’t realise that magnesium helps the body to use vitamin D. If you’re taking vitamin D you need to make sure you’re getting enough magnesium too.3 Low magnesium symptoms & why they are on the rise There’s a near endless list of possible low magnesium symptoms, from muscle cramps, poor sleep, irritability and low energy to constipation, tension, low mood, headaches and many more. Magnesium is often lost during food processing so a typical Western diet is unlikely to provide enough. It’s also used up in high amounts during stress. And the National Diet and Nutrition Survey published by Public Health England shows a particularly high proportion of girls aged 11-18 and women aged 19-64 have low dietary magnesium intakes.4 What health problems may be associated with low magnesium? Low magnesium may be involved in many common and chronic health problems; from low mood, anxiety and PMS to PCOS, fibromyalgia, osteoporosis, chronic fatigue syndrome and many more. In one study involving 126 men and women with mild to moderate depression, 6 weeks of daily treatment with magnesium significantly improved depression scores. Symptoms of anxiety, headaches, muscle cramps, constipation and energy levels also improved.5 Frank magnesium deficiency vs subclinical magnesium deficiency Whilst frank magnesium deficiency is rare, subclinical magnesium deficiency may be much more prevalent. In fact, low magnesium is often referred to as a ‘modern day silent epidemic’ or an ‘invisible deficiency’, because it is so difficult to detect clinically. How to increase magnesium – Top 10 tips 1. Choose magnesium-rich foods Magnesium is typically found in whole foods such as nuts, seeds, wholegrains, legumes and leafy green veg, but is lost during food processing. It’s crucial therefore to choose whole unprocessed foods, as close to their natural form as possible. Use our handy checklist of foods high in magnesium to help you include more of these into your diet. 2. Keep alcohol, caffeine and fizzy drinks to a minimum Alcohol and caffeine may increase magnesium loss from the body. Fizzy drinks contain phosphoric acid which may deplete magnesium too.6,7 Coconut water is a tasty alternative to plain water - it contains magnesium and additional electrolytes to keep you hydrated. 3. Include some sea vegetables as part of a balanced diet Sea water is rich in minerals, including magnesium, so vegetables that grow in the sea, such as kelp, actually contain generous amounts of this mighty mineral. 4. Choose dark chocolate Most milk chocolate bars won’t do anything to help your magnesium, in fact the high sugar content means they’re more likely to deplete magnesium instead. Exceptions are the very dark chocolate bars that boast a cocoa content of at least 85% or above. Unlike milk chocolate bars, you actually can count these as a rich source of magnesium. 5. Support your gut health This is important for every aspect of health and includes helping to ensure magnesium is well absorbed. Anyone with gut health problems such as Crohn’s disease may be more at risk of low magnesium.8 Support your gut health with a daily serving of fermented food such as kefir, kombucha or sauerkraut, as well as considering a daily probiotic supplement. 6. Reduce refined sugar Not only is refined sugar not a good source of magnesium, it may actually deplete your magnesium stores. This is because magnesium is needed to process sugar in the body. Reducing your sugar is a great way to optimise magnesium. 7. Add magnesium flakes to your bath Regular Epsom salt baths may help to increase magnesium as the mineral may be absorbed through your skin. Furthermore, a hot bath before bed is a great way to support a restful state ready for sleep. A hot bath imitates the rise and fall in body temperature we experience during sleep. 8. Watch out for aluminium Aluminium is now widespread in our modern world (eg. cookware, deodorants, common medications, baking powder) and yet may impact magnesium absorption.9,10 Whilst there may be sources you can’t avoid, it’s important to reduce exposure where you can, such as by choosing your cookware and personal care products carefully. 9. Add an extra magnesium supplement You may need to supplement with extra magnesium in tablet or powder form if your levels have dipped low. Magnesium glycinate is a particularly helpful type of magnesium; not only is this form well absorbed but well tolerated at higher doses too. 10. Consider a daily multivitamin Declining levels of nutrients even in fresh, wholefoods means that a multivitamin & mineral supplement can be a useful back-up to ensure optimal daily intake. Vitamins and minerals don’t work in isolation and often need the support of each other as co-factors. Choose a high quality one-a-day formula that contains forms of nutrients that the body is able to recognise and use efficiently. Which foods are high in magnesium? Knowledge is power when it comes to increasing magnesium. Use this checklist of magnesium-rich foods and aim to include a range of these in your diet. These 10 foods all contain good levels of magnesium per average serving. Top magnesium tip! For maximum benefits, leafy greens are best served lightly cooked, nuts / seeds / beans are highly nutritious when soaked / sprouted and wholegrains may be particularly beneficial in forms such as sourdough bread. 10 Foods high in magnesium11 1. Spinach2. Wholegrains3. Swiss chard4. Nuts (especially Brazil nuts, cashew nuts, almonds, hazelnuts)5. Seeds (especially pumpkin seeds, sesame seeds, chia seeds)6. Avocado7. Beans & lentils8. Chickpeas9. Quinoa10. Oily fish (salmon, mackerel) Magnesium-rich recipe And finally, here’s a delicious magnesium-rich recipe to get you started! 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. Blog provided by Nutri Advanced.

Confused about the omegas? Here are your questions answered.The world of fats can be confusing, especially when it comes to those with alien-sounding names like omega-3, omega-6 or omega-9 - which you’ve most likely heard of, but are probably left scratching your head when it comes to understanding their individual differences and benefits. This article is here to help clear some confusion and empower you with simple, actionable information that you can use to support your health. What are ‘omega’ fats?The term ‘omega’ is used to name some special types of fats that are found in the diet. Each ‘omega’ name, whether it’s omega-3, -6, -9, or something else, tells us of slight differences in the chemical structure of these unique fats. The important point to understand here is that even though these fats have similar sounding names, their tiny structural differences can significantly affect how they work in the body. Think of omega-3, omega-6 & omega-9 like slightly different-shaped keys that unlock slightly different health doors. What’s the difference between ‘essential’ and ‘non-essential’ fats?Some of the ‘omega’ fats are also described as ‘essential’ fats. Omega-3 and omega-6 fats are essential fats. This means our bodies can’t make them so we must regularly include good sources of them in our diets. Other omega fats, such as omega-9, are ‘non-essential’ fats - this is not because they don’t play an important role in health – it’s because our bodies can make them if they aren’t included in the diet. Where can I find the different omegas in food? Omega-3 fats are found in flaxseeds, chia seeds, walnuts, grass fed meat and eggs from pasture-fed chickens. The best dietary source of omega-3 is oily fish (sardines, mackerel, anchovies, salmon and herring). However, these types of oily fish are often contaminated with harmful toxins such as heavy metals and PCBs so a daily supplement containing omega-3-rich fish oil which has been thoroughly purified is generally considered to be a much better source. Omega-6 fats are found in many commonly used vegetable oils such as safflower and sunflower oil, corn oil, canola oil, meat, poultry and eggs from grain-fed chickens. Omega-6 fats are also found in evening primrose oil, borage seed oil and blackcurrant seed oil. Omega-9 fats – Olive oil contains high levels of an important omega-9 fat called oleic acid. Omega-9 fats are also found in avocados, hazelnuts, macadamia nuts, almonds, peanuts and peanut oil. What are the health benefits of the different omegas?Omega-3 fats – Important structural components of cell membranes, mood, growth and development, brain health (neuro-development, learning, memory, behaviour, concentration), cardiovascular health, hormone balance, insulin sensitivity, vision, skin health, nervous system, anti-inflammatory effects. Omega-6 fats – Important structural components of cell membranes, brain function, growth and development, skin health, hormone balance, both inflammatory & anti-inflammatory effects. Omega-9 fats – Brain health, memory, cognitive function, cardiovascular health, energy, mood. If we need all the omega fats, why is there so much focus on omega-3?As you can see, all the different omega fats are needed for health and it’s important to consider your total intake of each. However, it’s also crucial to consider the relative balance between them. Most people will get plenty of omega-6 and omega-9 from their food but typical Western diets tend to be seriously lacking in good food sources of omega-3, hence why most people will benefit from taking a daily omega-3 supplement. This is further compounded by the fact that oily fish is often contaminated with harmful toxins so it’s not even advisable to consume the quantities that would be needed to keep omega-3 intake optimal. The balance between omega-6 and omega-3 fats in the diet is particularly crucial for health, especially since omega-6 fats tend to be more pro-inflammatory and omega-3 fats tend to be more anti-inflammatory. We need inflammation, but we also need it to subside when it’s no longer needed and maintaining a healthy balance between omega-3 and omega-6 fats is vital for this. Should I take omega-6 and omega-9 in supplement form?There are times when it may be helpful to take omega-6 and/or omega-9 fats in supplement form, and this is particularly relevant for brain health. It’s often advisable however to take these in addition to omega-3 and to make sure you’re taking higher levels of omega-3 than omega-6 to support the all-important healthy balance between them. One specific type of omega-6 fat is called GLA (gamma linolenic acid) and this may be particularly helpful for skin and hormonal health. GLA is found in blackcurrant seed oil and borage seed (starflower) oil. Not sure what to choose?Hopefully this article has helped to strengthen your understanding on the omegas and they feel a little less alien now. If you are considering adding an omega supplement into your diet and still not sure what to choose, why not book in for a free 10-minute product advice telephone call with one of our fully qualified nutritionists to help you decide which is the right product for you. Blog provided by Nutri Advanced.

What’s in your stress-support toolkit? "Health is the ability to adapt to one’s environment” George Canguilhem Chronic stress has sadly become a hallmark of 21st century life and is a common underlying cause of many of the chronic diseases that have become so prevalent in our modern world. And not only does ongoing stress increase the risk of health problems in the longer term; day-to-day living with chronic stress can be miserable and difficult to cope with in the short term too. In this article we take a closer look at stress; what happens when acute stress becomes chronic and highlight the tools you can use to help shift the vicious cycle of chronic stress into a positive spiral of building resilience instead. When acute stress becomes chronic…‘Stress’ is a normal part of life. And we are brilliantly adapted to deal with acute stress. When faced with an emergency situation our bodies respond by making physiological changes to enable us to ‘fight or take flight’; changes such as increased heart rate, raised blood sugar and increased blood flow to the muscles - changes that are intended to increase our chances of survival. This stress response is designed to be short-lived, and once the threat has passed, the body then responds by initiating physiological changes to restore its normal ‘rest and digest’ state. Unfortunately, many of the stressors we face today are not short-lived. And often they don’t require us to actually spring to action to ‘fight or take flight’ either. Most 21st century stressors tend to be more of the persistent mental, psychological and emotional type of stress, or the insidious chronic overwhelm, strain and burnout type of stress. Whilst our stress response works brilliantly for an acutely stressful situation; if the stressor persists and is ongoing or chronic, our stress response stays switched on and can start to work against us. We are not designed to be constantly in a ‘fight or flight’ state and over time this has damaging effects on our health. Lifestyle changes take time and patienceWe know chronic stress isn’t good for us, yet dealing with it can feel like a bit of a mountain to climb. It requires a multi-faceted approach which includes, first and foremost, taking steps to identify and reduce stressors. It’s important to be realistic and gentle however; it can be a real challenge to make the significant lifestyle changes that are often needed, and it’s important to be patient too, because big changes take time. Using your stress-support toolkit to build resilienceWhilst getting to work on these changes, it’s useful to consider the nutritional, botanical and herbal ingredients that might provide help in the interim. Think of these like your stress-support toolkit - we have an incredible wealth of naturally effective tools at our fingertips; nutrients and ingredients that may help to calm things down, quieten the stress response, buffer the damaging effects of stress, brighten mood, improve sleep, bring clarity of mind and help to cope in the short term. Not only may this help with feeling a bit better and building stress resiliency, it can also help to increase motivation and inner resources to help actually make the changes that are needed. Your stress-support toolkit is there to help interrupt the vicious cycle of chronic stress and transform it into a positive spiral of increased resilience instead. “Your stress-support toolkit is there to help interrupt the vicious cycle of chronic stress and transform it into a positive spiral of increased resilience instead.” What’s in your stress-support toolkit? Let’s take a closer look: Vitamin CHumans are one of only a few species that can’t make vitamin C, and we only have very limited capacity to store it too, so it’s crucial we regularly include good sources in our diets. Vitamin C is found in very high concentrations in the adrenal glands, is used up during the stress response and has a critical role to play in stress regulation. Supplementation of vitamin C in human and animal models is associated with a decreased cortisol response after a psychological or physical stressor, thus it is reasonable to conclude that vitamin C may be linked to a more balanced cortisol output. MagnesiumOften nicknamed ‘nature’s tranquiliser’ magnesium has important roles to play in supporting mood, balance, calm, relaxation and restful sleep. Acute stress has been shown to be associated with increased plasma magnesium levels and increased urinary excretion of magnesium. As with most physiological responses, there’s actually a protective reason why magnesium shifts from the intracellular to extracellular space during acute stress; initially this shift helps to diminish the adverse effects of stress. But when stress is prolonged and becomes chronic, this results in gradual loss of magnesium and negative consequences for health. In addition, chronic stress is known to be a significant risk factor for mental illness and there is substantial evidence to support the use of magnesium in stress-related illness and mental health. Not only is magnesium used up rapidly during times of stress, but a typical Western diet is often low in this important mineral too, which further compounds the problem. Magnesium is thus an essential supplement to consider for anyone suffering from chronic stress. Vitamin B5B vitamins are often nicknamed ‘anti-stress’ nutrients for their powerful ability to balance mood and calm the nervous system. They are water-soluble and need to be regularly included in the diet, yet typical Western diets often don’t contain enough. Vitamin B5 (pantothenic acid) is particularly important during times of stress; it is needed as a co-factor for the production of stress hormones and forms the molecular core of Co Enzyme A, which is required for hundreds of biochemical reactions, including the synthesis of neurotransmitters. Vitamin B5 also helps to support cognitive health and mental performance. L-theanineIs a relaxing, health-promoting amino acid found in tea. Studies have shown that when L-theanine is absorbed by the body, it can help to bring about an alert, yet totally relaxed state of mind. When Japanese tea-drinkers refer to the ‘tea-mind’; it is this particular state of tranquillity brought about by L-theanine to which they are referring. L-theanine may help to support balance and improve sleep quality. Lemon balm (Melissa officinalis)A citrus-scented herb which is widely revered for its many culinary and therapeutic uses. It has a wide range of potential beneficial effects including stress-relief, anti-anxiety, sleep, mood and cognitive function support. Studies have demonstrated beneficial effects of lemon balm supplementation in volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Additional research has also demonstrated potential benefits for mood, cognitive performance, neuroprotection and restlessness. Ashwagandha (Withania somnifera)Ashwagandha has a long history of traditional use in supporting stress. Traditional Ayurvedic medicine describes it as a safe and effective adaptogen (a natural substance considered to help the body adapt to stress) and it is widely used to promote stress relief, health and longevity. The health effects of ashwagandha are often attributed, at least in part, to its regulatory effects on the Hypothalamus-Pituitary-Adrenal (HPA) axis and research has shown that supplementation with ashwagandha may help to bring common markers of chronic stress (such as cortisol, DHEA and C-Reactive Protein) back into balance. Siberian ginseng (Eleutherococcus senticosus)Has long been used as an adaptogen, both as a tonic and a rejuvenator; it may help to modulate the HPA axis and may also help to protect against the wider effects of chronic stress such as inflammation, anxiety and depression. Cordyceps (Cordyceps sinensis)Is a medicinal mushroom with a long history of use in Traditional Chinese Medicine (TCM) to promote health, longevity and athletic power due to its tonic effect, antioxidant effects and ability to reduce fatigue. Research has also demonstrated beneficial effects of cordyceps on HPA axis regulation, stress, mood and protection against oxidative stress. Reishi (Ganoderma lucidum)And last but most certainly not least, reishi is often referred to as ‘the king of mushrooms’, and is one of the longest-used and best-studied medicinal mushrooms. It contains around 400 different bioactive compounds, is considered an adaptogen, has demonstrated calming effects on the nervous system and has anti-inflammatory, antioxidant, neuro-protective, mood-supportive, anti-hyperglycaemic and immune-modulating properties. Studies have also found that reishi may help to improve sleep quality. Building stress resilience with natural supportFor anyone struggling with chronic stress, taking the first steps to deal with it may seem like a bit of a mountain to climb. The good news though is that adding in key nutrients and ingredients is actually a fairly simple start. Think of the group of nutrients and ingredients highlighted here a bit like a multivitamin to support stress; they are safe to be taken longer term in supplement form and can provide background support whilst lifestyle changes are put into place. Building resilience to stress takes time and know-how; hopefully this article has given you some useful tools to help you along the way. Blog provided by Nutri Advanced.

  1. Omega-3s support brain growth and brain functionThe brain grows at its greatest rate from birth up until about 2 years old, though development continues throughout childhood and adolescence. Over 60% of the brain is made up of fat and the Omega-3 fatty acid DHA (docosahexaenoic acid) makes up around 10-15% of this. DHA is necessary for the development of the sensory, perceptual, cognitive, and motor neural (nerve) systems during the brain growth spurt. The DHA-rich parts of the brain are thought to be responsible for activities such as planning, problem solving, and focused attention.12 DHA in particular is recognized as essential for normal brain function. It helps to improve membrane fluidity, which means that nerve impulses, or messages, are transmitted more effectively.   In animals, low brain DHA results in changes in behaviour and is associated with learning problems and memory deficits. In humans, studies indicate that DHA supports normal IQ and preserves learning and memory. A review of 7 different studies which reported on the results of DHA supplementation on school performance, found that 5 of the studies showed DHA improved school performance, including learning ability, reading and spelling.3 2. Omega-3s may improve reading and maths skillsResearchers at Oxford University studied children given 600mg omega-3 daily for 4 months. The results of this study, called the DOLAB study, showed that children in the bottom 20% for literacy boosted their reading age by 3 weeks more than the placebo group and those in the bottom 10%, by 1.9 months. Though more research is necessary to confirm or rule out these findings, the results indicate that omega-3 may be particularly helpful for those children with the poorest reading skills who are underperforming.4 In another study in Bradford, where pupils were given omega-3 fish oil on a daily basis, this resulted in 81% of pupils showing an improvement in reading, 67% in writing and 74% in Maths. 3. Omega-3s may improve children's sleepMost parents are on a quest for a good night’s sleep for their children! The DOLAB study also investigated whether omega-3 supplementation could have a beneficial effect on sleep. The results showed that poor sleep is significantly associated with lower blood levels of DHA, and that DHA supplementation led to a reduction in the number of night-time disturbances, as well as 58 minutes more sleep per night on average!5 4. Omega-3s for depression in childrenThere are several studies demonstrating the effectiveness of omega-3s for depression in adults, but depression in children is actually becoming more common too. A controlled, double-blind pilot study in Israel looked at the effects of an over-the-counter omega-3 supplement in children aged 6-12 with major depression. The results were fantastic, with the majority of the children taking the omega-3 supplement having 50% fewer symptoms at the end of the trial and several children going into complete remission. The results showed that the majority of the children taking the omega-3 supplement had 50% fewer symptoms at the end of the trial and several children went into complete remission.6 A further study specified that supplementation of at least 60mg per day of EPA and 1560mg of DHA for 6 weeks significantly improved global functioning and reduced symptoms of mania & depression in patients with juvenile bipolar disorder.19 5. Omega-3s for ADHDAttention-deficit/hyperactivity disorder (ADHD) is a common neurodevelopmental disorder. Standard treatment with stimulants can have severe side effects and intolerance and so the demand for alternative treatments is high. Research has shown that lower levels of omega-3 are found in ADHD patients’ blood when compared to those without ADHD. There have been numerous studies on fatty acid status in children with ADHD7,8, with historically some inconsistent findings over their effectiveness in the management of the condition. However, an article published in 2019 concluded, after looking at the available data & research, that combined doses of EPA & DHA equal to or above 750mg per day over 12 weeks have shown significant improvements of symptoms of ADHD.20 Furthermore, it is important here to consider maternal fatty acid status prenatally, as this also has been shown to affect the outcome of ADHD & other neurological disorders in offspring.21 There have been lots of studies on the effects of omega-3 on ADHD but the results have been inconsistent. An article just last year reviewed a range of studies carried out between 2000 and 2015 and found that whilst the results were sometimes inconsistent, overall, showed that there is evidence that omega-3 intake can benefit those with ADHD.7,8 6. Omega-3s improve learning and behaviour in developmental coordination disorderThe Oxford-Durham study was an exciting study which looked at the effects of omega-3 supplementation on children with developmental coordination disorder (DCD). At the end of the trial, the results showed that there was a significant improvement in reading, spelling and behaviour in those who had taken omega-3 supplements, and the authors concluded that omega-3 is a safe and efficacious treatment option for children with developmental coordination disorder.9 7. Early omega-3 exposure may reduce incidence of children’s allergiesA recent 2017 article reported that eating oily fish or fish oil supplementation in pregnancy may be a strategy to prevent infant and childhood allergic disease, whilst a study in infants from birth to 6 months found that omega-3s were able to modify markers of immunity and potentially be protective against allergies.10, 11 In addition, Bisgaard et al. reported a significantly reduced incidence of persistent wheeze or asthma at ages 3 to 5 years in children whose mothers took fish oil during pregnancy.12 This indicates that consumption of omega-3 during pregnancy by the mothers or intake of omega-3 in infancy may be able to help reduce the incidence of allergic diseases, including asthma. 8. Omega-3s may reduce incidence of respiratory illness and diarrhoea in infantsOmega-3 fatty acids may have a beneficial effect on the immune system, as discussed above, and this may help to reduce the frequency of common infant illnesses. One study looked at the incidence of respiratory illnesses (such as bronchitis, bronchiolitis, cough, croup) and diarrhoea in infants fed with formula supplemented with omega-3 fatty acid DHA, versus infants fed on formula with no added DHA. The results found that the number of episodes of respiratory illness and diarrhoea in the first 12 months of life was significantly reduced in the infants fed the DHA-enriched formula.13 9. Omega-3s may reduce insulin resistance in obese childrenIn a study on obese children and adolescents, it was found that omega-3 fatty acid supplementation was able to significantly reduce glucose (blood sugar) and insulin (the hormone that is secreted when blood sugar levels increase) concentrations, as well as decrease triglyceride concentrations - triglycerides being the main components of body fat. These results suggest that omega-3s may be very useful as a supportive therapy for obese children and adolescents with insulin resistance.14 10. Omega-3s may help to support healthy bonesAnd finally, you may want to consider the impact of omega-3s on bone health in growing children. The link between omega-3s and bone health is less well known but research in this area has accelerated in recent years. Research has mainly focused on the value of dietary omega-3s to protect against bone loss in older adults, yet is likely relevant at any age, and certainly worth considering as children move through different stages of accelerated bone growth during childhood and adolescence. Research has shown that omega-3s may help to support osteoblasts – highly relevant for growing children since these are the cells that build healthy bone. Omega-3s also help to keep inflammation in check, which is also great news for building healthy bones since excessive inflammation activates osteoclasts – the cells that break bone down.15-17 Another possible mechanism by which omega-3s may help to support healthy bones is via supporting calcium absorption – an essential mineral needed for healthy bone structure.18 Blog provided by Nutri Advanced.

New research - vitamin D, inflammation & depressionThe activity of vitamin D was once thought to be limited to the skeletal system but we now know that it has widespread roles throughout the whole body – in fact, vitamin D receptors (VDR) have been identified in nearly all tissue types throughout the body, including in the brain, and it turns out that vitamin D regulates 3% of the human genome. No wonder then that more and more research continues to highlight a myriad of potential benefits of keeping your vitamin D within the optimal range. In this article we take a closer look at new research linking low vitamin D with both increased inflammation and depression. We also take a step back to consider the bigger picture and leave you with a very simple takeaway. Low vitamin D & inflammationLow vitamin D is commonly associated with elevated levels of C-reactive protein (CRP) – a marker of systemic low grade inflammation. In a study published in the International Journal of Epidemiology in May 2022, researchers investigated this association more thoroughly and found that elevated CRP may be caused by vitamin D deficiency and correction of low vitamin D status may reduce chronic inflammation.1 Low vitamin D & depressionIn a meta-analysis published in Critical Reviews in Food Science and Nutrition in July 2022, researchers investigated the efficacy of vitamin D in reducing depressive symptoms among adults in randomised controlled trials. The researchers concluded that, “our results suggest that vitamin D supplementation has beneficial effects in both individuals with major depressive disorder (MDD) as well as in those with milder, clinically significant depressive symptoms.” The researchers highlighted the need for more research in this area, in part to understand more fully the dosages needed to produce beneficial effects, and to draw accurate conclusions on the possibilities of complementing conventional treatments of depression with vitamin D supplementation.2 Consider the bigger pictureNot only do these studies add to the growing body of research which highlights the widespread activity of vitamin D throughout the body, they are also a much needed reminder of the interconnectedness of bodily systems and just how crucial it is to take a step back to consider the whole picture. Take depression as just one example. Depression is a leading cause of disability worldwide; it affects more than 320 million people every year and anti-depressant drugs such as SSRIs (Selective Serotonin Reuptake Inhibitors) are only considered effective in a very modest subset of patients. The underlying causes of depression are still widely debated and in more recent years, links have been drawn between brain inflammation and depression, including by leading psychiatrist Professor Ed Bullmore, an argument which is persuasively laid out in his book The Inflamed Mind.  And, when you join the dots between the two research studies highlighted above it is likely that vitamin D may be an important piece of the puzzle too. A very simple takeawayThe science and interconnectedness between bodily systems may be complex but the takeaway here is simple. There are now so many good reasons to keep your vitamin D levels within an optimal range - so keep a close eye on them and be fiercely proactive about maintaining them there. Blog provided by Nutri Advanced.