Category: Nutrition

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5 simple methods to increase fibre intake.

Fibre is an important part of a healthy diet and helps with digestive health, weight control and overall health. You may be aware fibre is good for your health. But do you know the best way to increase fibre intake?

Below we’ve provided five simple methods to increase fibre intake and will help you and your family reach those fibre targets.

  1. Eat more fruits and vegetables, especially those with skins or seeds.
  2. Drink plenty of water and avoid sugary drinks.
  3. Try a high fibre addition to your meals such as flaxseed or psyllium husk.
  4. Record the amount of fibre you are eating by using an app such as myfitness pal
  5. Try a variety of high fibre foods to find what you like

Eat more fruits and vegetables, especially those with skins or seeds.

Soluble fibre such as pectin, found in pears, apples, and prebiotics like inulin, galactooligosaccharides (GOS) and fructooligosaccharides (F.O.S.), are able to dissolve in water and form a gel-like substance, softening stools.

Insoluble fibre like cellulose, predominant in fruit, vegetables and whole grains, which adds bulk to stools, supporting bowel movements.

Dietary fibre is found in plants and represents a range of carbohydrates that are indigestible by human enzymes. They go through the gastrointestinal tract mostly intact until they reach the colon where they’re either fermented by gut bacteria or used to bulk the stool. The form of fibre that can be utilised by the gut microorganisms for fuel and growth is defined as ‘prebiotic’.

“Prebiotics are specific types of fibre that encourage the growth and activity of good bacteria in the gut. They are found mainly in foods like Jerusalem artichokes, asparagus, bananas, oats, and wheat.”

Fruits and vegetables are a great way to increase fibre intake for both soluble and insoluble fibre. Buying organic produce also helps as you’ll be avoiding harmful pesticides.

fruit 5 simple methods to increase fibre intake.

Many fibre-rich foods are also high in protein, iron, antioxidants and vitamins.

For example, 100 grams of broccoli contains 9 grams fibre compared to 80 grams of white bread which only has 2.4 grams fibre5.

If your family are resistant to eating fibre-rich food at the beginning, try adding them into baked goods such as muffins or banana bread for extra fibre.

It’s important to remember there is no specific fibre intake that is healthy for everyone – it’s unique to each individual due to different lifestyles and medical history

However, there are general guidelines on fibre intakes depending on age group:

0-2 years – 11g fibre/day

3-5 years – 13g fibre/day

6-11 years – 19g fibre/day

12-19 years – 25g fibre/day

20-50 years – 30g fibre/day

51+ years – 21g fibre/day

Make sure to consult a doctor or nutritionist if you’re unsure about your specific fibre needs.

Drink plenty of water and avoid sugary drinks.

One of the best ways to hydrate your body is by drinking water. Not only does it help with fibre intake, but it’s great for overall health. Aim to drink 2 litres of water per day. If you find it difficult to drink plain water, add some fruit or cucumber slices to give it some flavour.

Water helps fibre travel through your digestive system – fibre needs water to move out of your body.

Sugary drinks come with a lot of disadvantages. Sugary drinks supply more calories than needed and add to calorie intake for the rest of the day, which can contribute to weight gain. In addition, this type of fibre is quickly fermented in the colon leading to gas and bloating. Avoid sugary drinks such as sodas, fruit juice, energy drink or other sweetened beverages to help control fibre intake and your waistline.

If you’re craving a sweet drink, try a tasty fibre powder such as Lepicol. Lepicol is a sugar-free fibre supplement that can be added into shakes, smoothies or even taken with water as a fibre-rich drink. It’s non-GMO and made from natural ingredients including chicory root extract and white bean extract which provides 4 grams of fibre per serving3.

Try a high fibre addition to your meals such as flaxseed or psyllium husk.

Breakfast.

Oats are a great food to increase fibre intake as they are high in beta-glucans, a type of soluble fibre. Also adding Lepicol to your oats also gives you an extra 4 grams of fibre, totalling 8 grams per serving!

To make fibre-rich oatmeal, cook 1/2 cup of oats with 1 cup water or milk. stir in a spoonful of honey and Lepicol fibre powder, then top with your favourite fruits and nuts.

Snack

If you’re looking for a fibre-rich pre-workout snack, try mixing some fibre powder into your yogurt.

Greek yogurt is a high protein food that is great for snacks and pre-workouts. It also contains probiotics, which are beneficial bacteria that support gut health.

To make a fibre-rich yogurt snack, mix 1/2 cup of Greek yogurt with 1/4 teaspoon flaxseed. stir until the powder is fully dissolved and enjoy!

brooke-lark-w9okrxbqiza-unsplash 5 simple methods to increase fibre intake.

Lunch.

Add fibre to your typical sandwich with a fibre-rich spread like hummus or avocado.

Both hummus and avocado are high in fibre and healthy fats. They’re also a great source of vitamins and minerals.

To make a fibre-rich sandwich, spread 1 tablespoon of hummus or avocado onto two slices of whole wheat bread. Add your favourite toppings such as cucumbers, tomatoes, lettuce or sprouts.

Dinner

Try incorporating fibre-rich foods into your evening meal. One way to do this is by making a fibre-packed salad.

Salads are a great way to get in a variety of vegetables, which all contain fibre. Also, adding flaxseed or Lepicol, mixed seed and nuts to your salads gives you an extra 4 grams fibre – a total of 8 grams fibre per serving!

To make a fibre-rich salad, toss together 1 cup of spinach leaves, ¼ cup cucumbers and ¼ red pepper. Top with 1 tablespoon of your favourite salad dressing and 1/4 teaspoon Lepicol fibre powder.

Dinner is a great time to add fibre-rich foods to your menu. There are many different recipes that include fibre-rich ingredients such as lentils, beans, quinoa and sweet potatoes.

One example is this black bean quinoa salad. It’s simple to make and contains fibre-rich ingredients like black beans, quinoa and tomatoes. Plus, it’s vegan and gluten-free!

Snack

If you’re looking for a fibre-rich snack, try making fruit muffins using fibre powder as one of the ingredients.

Fibre is often found in baked goods such as breads and muffins that are high in carbohydrates. To make these snacks healthier, try adding fibre powder to your recipes which will increase the fibre content without changing the taste too much.

To make fibre-rich fruit muffins, mix together 1 cup all purpose flour, ½ teaspoon baking powder and 1/8 teaspoon fibre powder. Stir in ¼ cup (frozen or fresh) blueberries and ¼ sliced apple until fully combined. Divide the mixture evenly between 2 muffin cups and bake at 375° for 15 – 18 minutes.

Desert

There are many delicious fruit and vegetable desserts that you can make at home. One example is this baked apple recipe which uses cinnamon and raisins – both of which are high in fibre.

Baked apples are a healthy and fibre-rich dessert that are simple to make. To make them, preheat your oven to 375 degrees F. Cut 1 large apple into 8 thin slices and spread out on a baking sheet. In a small bowl, mix together 1 teaspoon cinnamon and 2 tablespoons raisins. Top each apple slice with the mixture then bake for 25-30 minutes until the apples are soft. Enjoy!

While you don’t need fibre in every meal, aim to have some high fibre foods every day to reach your recommended intake. These five simple tips will help you do just that!

Record the amount of fibre you are eating by using an app such as myfitness pal

If you’re not sure how much fibre you are currently eating, or if you want to track your progress, there are a few apps that can help. It is important to increase fibre gradually if you’re not used to eating a lot of fibre, this will help minimize gas and bloating.

myfitness pal is one of the most popular apps to track fibre intake, calories, exercise and other nutrients. It’s available for both Android and iOS devices. Simply enter the food you ate into the app and it will tell you how much fibre, protein, carbs and other nutrients are in it. This is a great way to see where you need to make changes in your diet.

If you’re looking for an app specifically designed to track fibre intake, try Fibre Tracker. It’s available for free on Android devices. This app tracks your daily fibre intake and lets you set goals to help you reach your recommended amount.

As mentioned earlier, if you’re not used to eating a lot of fibre it’s important to increase your intake gradually. This will help minimize gas and bloating. Start by adding an extra serving of fibre-rich food to your day, then gradually increase the amount until you reach your recommended intake.

This gradual increase will also help you get used to the changes in your digestive system and minimize any discomfort.

Try a variety of high fibre foods to find what you like.

There are plenty of high fibre foods that you may not have tried before, so mix it up and find what works for you.

Quinoa is a great source of fibre, but it can be expensive. To make quinoa more affordable, try using bulgur wheat as an alternative. Bulgur wheat has more fibre than quinoa but costs less per serving.

If you’re looking for fibre-rich snacks, consider fruit and nut mix. Fruit contains fibre and will keep you feeling full longer compared to fresh fruit which does not have as much fibre content.

Include fibre-rich whole grains in your diet to get fibre from carbs. Whole grains are foods that have been processed less than other grain products and can include oats, barley, brown rice and quinoa.

Since most fibre is found in the skin and seeds of fruits and vegetables, try eating these parts when possible. This goes for potatoes as well – if you use the skin to make fries or potato chips you’ll be getting more fibre! Note: some vegetables such as carrots don’t need their fibre-rich skins eaten since they easily digest into fibre when cooked.

30g of high fibre

  • 2 tablespoons Chia seeds – 10g
  • 2 tablespoons Flax – 5g
  • 3 bananas – 9g
  • 2 Apples 5g
  • A handful of nuts – 2g
  • A handful of blueberries – 3.7g
  • A handful of raspberries – 4g
  • A cup of almond milk – 1.2g

Why should I eat that much fibre?

Digestion.

This includes IBS, constipation, leaky gut. There are huge advantages to improving overall health by focusing on the gut. Fibre reduces constipation and getting rid of waste from our bodies on a regular basis.

Immunity.

Our precious gut flora is the first defence for pathogens. Prebiotics, in particular, arabinogalactans and GOS (galactooligosaccharides), can strengthen the innate immune system, through modulating the microbiome, reducing inflammation, and improving the response to antigens by immune cells (e.g. natural killer [NK] cells, macrophages). Allowing faster recovery from bacterial and/or viral infections such as the common cough or cold.

Healthy Weight.

Once you start eating more fibre, you will be already supporting your blood sugar and insulin levels. Adding fibre-rich foods can lower the glycemic index of meals, which helps to prevent an initial sharp increase in blood sugar levels, followed soon by a crash. Research shows that a high intake of resistant starch at 48-66g/day can significantly attenuate insulin and glucose responses after a meal, thus improving insulin sensitivity.

So, as you can see, there are many ways that you can increase your fibre intake. Incorporating some of these tips into your daily routine will help improve your overall health. And remember, fibre can be found in a variety of plant-based foods.

If there’s anything we missed or if you have any other questions about fibre, leave us a comment below.

https://lepicol.com

https://www.nhs.uk/live-well/eat-well/how-to-get-m…

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390…

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705…

https://bmjopen.bmj.com/content/6/9/e012504

Photo by Brooke Lark on Unsplash

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Eight Important nutrients on a Vegan diet

Vegan or plant based diets are becoming evermore popular, with an increase in those looking for more ethical products where none of the ingredients are sourced from animals. As well as ethics there has been an increase in studies showing that eating a more plant-based diet is healthier, though may be lacking in important nutrients on a vegan diet. A plant based diet also supports reduction in diabetes, high blood pressure, and coronary artery disease events.

image-11 Eight Important nutrients on a Vegan diet

Eight Important nutrients on a Vegan diet

1. Vitamin B12. 

The one major nutrient that a vegan can become deficient in is vitamin B12, found mainly in animal foods. A vitamin B12 deficiency can give symptoms such as fatigue, weakness and memory loss. 

2. Iron. 

Iron is also an important nutrient for the reduction of tiredness and fatigue.

3. Calcium. 

Calcium is important and needs to be included in a good multivitamin and mineral supplement for vegans, especially in the organic form of calcium citrate, which does not require stomach acid to be absorbed.

4. Vegan Vitamin D3. 

Vitamin D3 is important to ensure efficient calcium absorption. Vitamin D2 can be obtained from mushrooms but research shows that vitamin D3 is 87 percent more effective in raising and maintaining vitamin D levels than D2.

5. Choline. 

Choline is in high amounts in eggs, harder to come by on a vegan diet and is important for liver function, healthy memory and cognitive function. 

6. Biotin. 

Biotin is crucial for the release of energy.

7. Magnesium. 

For the reduction of tiredness and fatigue

8. Zinc. 

Zinc for the normal function of the immune system and vegan certified seaweed, providing iodine, which is crucial for healthy thyroid function nervous system, and cognitive function.

See Naturobotanica Vegan Supplements here

Are your Supplements Vegan?

Always look for the trademark of the vegan society

image-4 Eight Important nutrients on a Vegan diet

Five Ingredients in your supplements that are not Vegan friendly.  

1. Gelatine. 

Some supplement capsules are made of gelatine which is extracted from skin, boiled crushed horn, hoof and bones, connective tissues, organs and some intestines of cattle, chicken, pigs, and horses.

2. Lanolin. 

Some Vitamin D3 supplements are made from lanolin which is obtained from sheep’s wool wax. 

3. Magnesium stearate 

Magnesium stearate is common in the manufacturing of many supplements and is often derived from pork.

4. Lipase 

Lipase is an ingredient used in digestive enzymes for the digestion of fats. Vegan enzyme supplements are readily available. In most cases, the lipase in these products are is derived from Aspergillus niger. This is a fungus-based, fermented product rather than ox or hog bile, which is the usual extract used for lipase supplements. (2)

5. Pepsin 

Pepsin can be animal derived too. 

image-12 Eight Important nutrients on a Vegan diet

References

1. A Plant-Based Diet, Atherogenesis, and Coronary Artery Disease Prevention https://www.ncbi.nlm.nih.gov/pmc/articles/PMC43153…

2. Lipase: the Digestive Enzyme that Fights Major Diseases https://draxe.com/nutrition/lipase/

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Medicinal Mushrooms and health benefits

Medicinal mushrooms are a rich source of nutrients. A good source of vitamins B, D, and minerals such as zinc, selenium, and manganese. They are especially high in antioxidants, which can help to protect cells from damage and boost the immune system. Mushrooms also contain bioactive constituents: beta-glucans, compounds that have been shown to promote heart health and fight inflammation.

MedicinalMushrooms-1024x475 Medicinal Mushrooms and health benefits

Mushrooms have been used in traditional medicine for centuries. In recent years, modern science has begun to unravel the mysteries of these fungi, and researchers are discovering that mushrooms have a wealth of potential benefits. In this comprehensive guide, we will explore the many medicinal properties of mushrooms. We will also discuss how to use them safely and effectively. So read on to learn all about the incredible healing power of mushrooms!

Mushrooms are a rich source of nutrients. A good source of vitamins B, D, and minerals such as zinc, selenium, and manganese. They are especially high in antioxidants, which can help to protect cells from damage and boost the immune system. Mushrooms also contain bioactive constituents: beta-glucans, compounds that have been shown to promote heart health and fight inflammation.

Bioactive Constituents

Mushrooms contain a wide variety of bioactive compounds. These include:

  • Ergothioneine: an antioxidant that can help to protect cells from damage
  • Beta-glucans: compounds that have been shown to promote heart health and fight inflammation
  • Terpenoids: compounds with anti-inflammatory, antibacterial, and antifungal properties
  • Nucleotides: compounds that play a role in DNA synthesis and repair

It is these bioactive constituents that give rise to so many physiological actions reported for medicinal mushrooms. The most widely characterised actions are stimulation of the immune system, and modulation of both innate and adaptive immune systems (immunomodulation) along with antioxidant, antiviral, antibacterial, antifungal activities.

We take a look at 7 of the most common medicinal mushrooms

  1. Maitake, The Warrior, the fighter of inflammation
  2. Lion’s Mane, The Mastermind, the mind booster
  3. Cordyceps, The Athlete, the energy giver
  4. Turkey Tail, The Defender, the immunity booster
  5. Reishi, The Immortal, the stress supporter
  6. Shiitake, The Nourisher, the bearer of nutrients
  7. Chaga, The King, antioxidant rich.

Maitake

Maitake is a mushroom that has been used in traditional medicine for centuries. It is especially prized for its ability to boost the immune system.  Maitake mushrooms are high in antioxidants and beta-glucans, which can help to protect cells from damage and fight inflammation. They also contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.

Maitake also has ongoing investigations into preventing and improving diabetes and metabolic-related syndromes including obesity. Studies have shown that this mushroom can help to lower blood sugar levels and improve insulin sensitivity. It may also help to reduce cholesterol levels and protect against heart disease.

image-8 Medicinal Mushrooms and health benefits

Lion’s Mane

Perhaps the most well known mushroom in the West, with increasing popularity for its revered mind benefits for memory and concentration.  Lion’s Mane mushrooms are another type of medicinal mushroom with a long history of use in traditional Chinese medicine. These mushrooms are commonly used to boost cognitive function and memory. They contain compounds called hericystins and erinacines, which can promote nerve growth factor (NGF) production. NGF is a protein that helps to support the health of neurons and keep them functioning properly. Additionally, Lion’s Mane is high in antioxidants and beta-glucans, which can help to protect cells from damage and fight inflammation.

Studies have shown that lion’s mane can be effective in treating mild cognitive impairment and reducing the risk of dementia. It may also help to improve symptoms of depression and anxiety.

The potential neuroprotective benefits of Lion’s Mane bring promise for its use in the prevention and management of neurodegenerative diseases. Current trials under active recruitment focus on this area as well as cognition and mood.

image-10 Medicinal Mushrooms and health benefits

Cordyceps

Cordyceps the energy mushroom, is a mushroom that has been used in traditional Tibetan medicine for centuries. It is especially prized for its ability to improve energy levels and endurance.  Cordyceps mushrooms are high in beta-glucans, compounds that have been shown to promote heart health and fight inflammation. They also contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.

Cordyceps has ongoing investigations into its potential to improve exercise performance. Studies have shown that this mushroom can help to increase oxygen uptake, improve stamina, and reduce fatigue. It may also help to protect against heart disease and stroke.

The potential benefits of cordyceps bring promise for its use in the treatment of a variety of conditions. Current trials under active recruitment focus on exercise performance, heart health, and stroke.

image-9 Medicinal Mushrooms and health benefits

Turkey Tail or Yun Zhi

Turkey Tail mushrooms get their name from their distinctive fan-like shape. They have been used in traditional Chinese medicine for thousands of years. Turkey Tail mushrooms are a rich source of antioxidants and beta-glucans, compounds that have been shown to promote heart health and fight inflammation. Additionally, they contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.

Anti-viral clinical trials are limited although preliminary clinical trials using Turkey Tail and Reishi together was conducted on the clearance of oral human papillomavirus (HPV). After 2 months the clearance in HPV in the Turkey Tail and Reishi group was 88% vs 5% of the group taking another fungi.

image-3 Medicinal Mushrooms and health benefits

Reishi

Reishi mushrooms are, worldwide, one of the most popular medicinal mushrooms. They have been used in traditional Chinese medicine for centuries. Reishi mushrooms are a rich source of antioxidants and beta-glucans, compounds that have been shown to promote heart health and fight inflammation. Additionally, they contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.

Reishi also contains polysaccharides, which can help to protect cells from damage and fight inflammation. They also contain compounds known as triterpenes, which have anti-inflammatory, antibacterial, and antifungal properties.

Studies have shown that Reishi can help to improve immune function and reduce inflammation. Additionally, this mushroom has been shown to improve symptoms of fatigue, anxiety, and insomnia. Reishi may also help to protect the liver from damage and improve liver function.

“In Ancient China, it was said that Reishi could calm the mind, strengthen the heart and build wisdom. It has often been favoured “the ultimate anti-stress herb”, as many mountain hermits, monks, spiritual seekers and Taoist adepts would seek it due to its ability to calm the mind, aid meditation and promote sound, healthy sleep.

Throughout time, Reishi Mushroom has been immortalised on paintings, statues and the robes of emperors, such is the esteem that it is held. Therefore, Reishi Mushroom is considered by many to be one of the greatest herbs of all time.”

image-6 Medicinal Mushrooms and health benefits

Shiitake

Shiitake mushrooms are a popular culinary mushroom. They have also been used in traditional Chinese medicine for their medicinal properties. Shiitake mushrooms are rich in antioxidants and beta-glucans, compounds that have been shown to promote heart health and fight inflammation. Additionally, they contain compounds known as terpenoids, which have anti-inflammatory, antibacterial, and antifungal properties.

Shiitake mushrooms are extremely rich in polysaccharides including beta-glucans and lentinan. Shiitake mushrooms are rich in protein and Vitamin C, D, B2, B6, fibre, copper, pantothenic acid, selenium, manganese, niacin and folate.

image-4 Medicinal Mushrooms and health benefits

Chaga

We save the best till last! A unique fungus that grows wild on birch trees throughout North America, Eastern Europe, and Asia.

Believed to be one of the most powerful healing fungi found on earth, and is often called the ‘diamond of the forest’. They grow in unison with the birch tree, and they absorb some of the tree’s nutrients which are then supplied to those who consume it.

Chaga mushrooms are commonly consumed to help strengthen the immune system, in Traditional Chinese Medicine, Chaga mushrooms are often recommended to people suffering from inflammatory disease, yeast, fungal infections, and fatigue.

image-5 Medicinal Mushrooms and health benefits

Conclusion

“Mushrooms are nature’s biological communicators, forming vast invisible networks that connect individual plants, and transfer water and nutrients. As mushrooms grow, they enrich the forest floor and plants in a symbiotic relationship, a form of communication that some have coined the Wood Wide Web. This ability to ‘speak to’ the plant kingdom at a deep cellular level is also what makes them so valuable to us. In humans, research shows they may be regarded as biological response modifiers (BRMs), acting on the immune system to restore balance where it is needed.”

Why Not try

  • Mushrooms 4 Life Organic Lion’s Mane Matcha Latte Mix for the ultimate power morning
  • Mushrooms 4 Life Mycomplex Powder, this powder mushroom complex combines three revered mushrooms for overall health and vitality, including Reishi, Cordyceps and Maitake, in one economical powder.
image-7 Medicinal Mushrooms and health benefits
Clinical Safety of Medicinal Mushrooms

In a study of the active substances of Medicinal Mushrooms, the research found that the biochemical interactions and toxicity in comparison to conventional medications had minimal drug interactions and adverse events. However, if you are on anticoagulants such as Warfarin, caution should be exercised.

Always consult your GP or healthcare professional should you have any medical queries regarding your health or the use of medicinal mushrooms.

References

Medicinal Mushrooms: Bioactive Compounds, Use, and Clinical Trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7826…

Significance of Medicinal Mushrooms in Integrative Oncology: A Narrative Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7794…

A phase I/II trial of a polysaccharide extract from Grifola frondosa (Maitake mushroom) in breast cancer patients: immunological effects https://pubmed.ncbi.nlm.nih.gov/19253021/

Immunomodulatory properties of Grifola frondosa in submerged culture https://pubmed.ncbi.nlm.nih.gov/16608207/

Diabetes ameliorating effect of mushrooms https://www.internationalscholarsjournals.com/art…

Cholesterol-lowering effects of maitake (Grifola frondosa) fiber, shiitake (Lentinus edodes) fiber, and enokitake (Flammulina velutipes) fiber in rats https://pubmed.ncbi.nlm.nih.gov/11520942/

Neurotrophic properties of the Lion’s mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia https://pubmed.ncbi.nlm.nih.gov/24266378/

Cordyceps militaris improves tolerance to high intensity exercise after acute and chronic supplementation https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5236…

Control of oral human papillomavirus (HPV) by medicinal mushrooms, Trametes versicolor and Ganoderma lucidum: a preliminary clinical trial https://pubmed.ncbi.nlm.nih.gov/25271984/

Ganoderma lucidum (Reishi mushroom) for cancer treatment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6353…

Why Mushrooms https://mushrooms4life.com/why-mushrooms/

What Are The Health Benefits Of Reishi Mushroom? https://www.hybridherbs.co.uk/duanwood-reishi-101…

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Top 8 natural supplements for menopause

A woman goes through different hormonal changes at different phases of her life. Experiencing a hormonal change or imbalance during your late 40s is very common and will affect you despite your lifestyle choices, nutritional intake, and geographical location. If you are in your mid/late 40s now, chances are you are dealing with perimenopause (pre-menopause). It is a transitional period experienced just before menopause (usually seen in women over 40) in which hormonal fluctuations and imbalances occur in your body and cause different kinds and levels of distress (both physical and mental). Supplements for menopause can help support the transition.

image-2 Top 8 natural supplements for menopause

Hormonal changes in a woman in her late 40s

You will be diagnosed with Natural Menopause after 12 consecutive months of absent menstruation.

Over the age of 40, the reproductive cycle starts to slow down. This is a preparation your body undergoes to onset the end of the menstrual period for good. The production level of the hormone oestrogen by your ovaries will slow down during your perimenopause phase only. Your menstrual cycle will be affected as soon as this hormonal change takes place. The production of another hormone, progesterone will be irregular during this time as well. Both progesterone and oestrogen control menstruation. Besides, oestrogen is also known for influencing how your body will maintain cholesterol levels in the blood and use calcium. Your ovaries will not release eggs anymore into the fallopian tubes as menopause nears.

If you are dealing with menopause or transitioning into it, then you will experience some or all of the following symptoms:

  • Vaginal dryness and changes in libido
  • Hot flashes and cold flashes or Night sweats
  • Urinary urgency
  • Insomnia
  • Dry skin, eyes, and mouth
  • Breast tenderness
  • Emotional changes including mild depression
  • Memory lapses and difficulty in concentrating
  • Headaches and joint or muscle pains and aches
  • Weight gain
  • Hair thinning or hair loss

During perimenopause, you will deal with skipping periods or irregular periods. Besides, the flow of your periods will either be lighter or heavier than usual.

The main types of treatment for menopause are:

  • Hormone therapy
  • Non-hormonal treatments/natural support

Top Eight natural supplements for menopause and perimenopausal support

  1. Vitamin B
  2. Vitamin D
  3. Vitamin C
  4. Magnesium
  5. DIM
  6. Ashwagandha
  7. Sage
  8. Sea Buckthorn Oil

Vitamin B

Bone support is important for a woman over 40. A reduction in oestrogen will affect bone density and support. Vitamin B is associated with reduced bone mineral density [2]. Taking a B complex with Vitamin D and support Bone mineral density.

Vitamin B6 is known for boosting serotonin which will increase your energy level during this time. It will also help you to deal with menopausal depression. Vitamins B1, B3, and B6 support cognitive function [3] and mood. Vitamins B1, B2, B3, B5, and B6 contribute to normal energy-yielding metabolism. Folate, vitamin B5 and B12 contribute to the reduction of tiredness and fatigue

We recommend Pure Encapsulations Balanced B vitamin formula with active folate. Their B-Complex Plus offers a comprehensive blend of B vitamins packed into one easy-to-take supplement. Includes active forms of B vitamins, including pyridoxal-5-phosphate, riboflavin-5-phosphate, and folate as 5-methyltetrahydrofolate (5-MTHF), the universally metabolized and biologically active form of folate. Vitamins B1, B3, and B6 contribute to the normal functioning of the nervous system. Folate, vitamin B5 and B12 contribute to the reduction of tiredness and fatigue.

image Top 8 natural supplements for menopause

Vitamin D

Another vitamin to support decreased mineral bone density, Vitamin D consumption during this phase will ensure you get the needed bone support for optimum mineralisation and vitamin D plays a crucial role in the utilisation of calcium and phosphorus. It will prevent thinning of your bones and keep them strong. It is also recommended as it can also decrease cognitive decline, support brain function, and help you to deal with menopausal depression. Vitamin D is also required for normal muscle function and cell division, it is therefore important for every single cell in the body.

We recommend Nutri Advanced Vitamin D3 with K2 1000IU. Vitamin D3 is the preferred form of supplemental vitamin D; it is the same form as is naturally produced by the body in response to sunlight. Their Vitamin K2 is provided as MK-7, the most effective form that lasts the longest within the body compared with other forms.

Vitamin D is vital for a healthy body but it’s estimated that 1 in 5 people in the UK are vitamin D deficient [4]. For most of us, we just can’t get the sun exposure needed to produce adequate amounts of vitamin D. Did you know that it’s impossible to get enough vitamin D from food sources? So for many of us, supplementation is key.

Why include Vitamin K?

Vitamin K contributes to the maintenance of normal bones, working synergistically with vitamin D to ensure that calcium is not only absorbed but sent to our bones where we need it the most.

image-1 Top 8 natural supplements for menopause

Vitamin C

This is another menopause supplement that is known for helping you to deal with menopausal symptoms such as hot flashes, night sweats [1], anxiety and depression. Vitamin C is a powerful antioxidant that can help to protect your cells from damage. It is also important for the normal function of the immune system, collagen formation for the normal function of bones, teeth and cartilage, collagen formation for skin health, the protection of cells from oxidative stress, nervous system, and cognitive support, reduction of tiredness and fatigue and increased iron absorption

We recommend Zooki vitamin C Watermelon. With liposomal technology, Vitamin C Zooki contains Vitamin C wrapped up in essential phospholipids. Natural ingredients and free from artificial flavours and preservatives. Have straight from the sachet or add to smoothies, yoghurt, porridge, granola & more

Magnesium

Magnesium plays a major role in hormonal imbalances. These include PMS, PCOS, thyroid conditions, perimenopause, anxiety, and adrenal fatigue. Magnesium is an important supplement for almost all women, studies show most people are deficient [5] in this mineral.

Magnesium plays a role in decreasing the risk of diabetes, improving heart health, reducing blood pressure level, easing constipation, and combating osteoporosis and other issues that increases or seen during perimenopause and menopause.

We recommend PrizMAG MAG365 which is set apart in the industry as, it is the only pure magnesium bisglycinate that is free from excipients, stearates and magnesium oxide. MAG365 is comprised of pure magnesium bisglycinate.

DIM

It is recommended as it produces oestrogen metabolities that bind to specific proteins may help improve their hormonal imbalance issues [6]. It can effectively help to keep the menopausal hormonal fluctuations causing the different symptoms in check.

We recommend Pure Encapsulations DIM with phytonutrients, milk thistle and amino acids. Thier

DIM Ultra features BioResponse DIM® with phytonutrients, milk thistle, lipoic acid and amino acids for advanced nutritional support. BioResponse DIM® is a highly absorbable form of diindolylmethane, an important metabolite of indole-3-carbinol.With the lignan 7-hydroxymatairesinol (HMR), which is converted in the body to enterolactone. Also featuring Broccoli sprout concentrate with a guaranteed level of sulforaphane. Provides silymarin, alpha lipoic acid and n-acetyl-l-cysteine. With the amino acids taurine, glycine and methionine.

Ashwagandha

Ashwagandha is an adaptogen. A substance that promotes adaptation by the body to all kinds of stressors, whether they be emotional, physical, or environmental. Adaptogens have thousands of years of historical use and have been used in both Ayurveda and Chinese medicine. These herbs contain active phytochemicals that help account for their ‘adaptogenic’ functions. Due to the heightened levels of stress in the modern world, they are now experiencing a revival in health and wellness practices today.

A reduction in stress and therefore cortisol promotes relaxation and better sleep, avoiding symptoms of anxiety, weight gain and feelings of lethargy.

We recommend Nature’s Answer Ashwagandha 1,200 mg of Pure Ashwagandha Extract, Alcohol free and gluten free

Sage

For hot flushes [7]. Sage (Salvia officinalis) has been traditionally used to treat sweating and menopausal hot flushes, as well as to alleviate associated menopausal symptoms and as a general tonic.

Sea Buckthorn Oil

For vaginal dryness. Sea Buckthorn Oil is a small orange-yellow berry that grows near the coast all over the world, including the UK. Sea Buckthorn Oil is nutrient rich, containing Vitamin C, beta-carotene and omega-7.

Omega 7 cares for the mucous membranes, decreasing symptoms of itching, discomfort and burning. A study showed that women taking Sea Buckthorn showed significant improvement [8] in their symptoms

We recommend Ancient + Brave True Omegas+ Omega 3 and omega 7 softgels an algae-sourced vegan formula. Omega fatty acids that combine the algae-sourced Omega 3, with Omega 7 from sea buckthorn, helping lock in moisture and nourish from the inside out.

To conclude

Menopause is a time when women experience a natural decline in oestrogen levels. This can cause a variety of symptoms, including hot flashes and night sweats. There are a number of natural treatments that may help reduce menopausal symptoms.

refs

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Top 10 nutrients that support your immune system

Suddenly, like walking through a wardrobe in summer, we are entered into a cold kingdom, winter coats get dusted off and with the plunge in temperature, we are starting to splutter and sniffle. Let look at the hero nutrients to support your immune system.

ales-krivec-ptvnavmksyg-unsplash Top 10 nutrients that support your immune system

Our Top 10 nutrients for immunity

  1. Vitamin C
  2. Vitamin D
  3. Zinc
  4. Selenium
  5. Garlic
  6. Honey & Propolis
  7. Beta-Glucans
  8. Quercetin
  9. Probiotics
  10. Bone Broth or Chicken Soup

Vitamin C

Otherwise known as Ascorbic Acid, this vitamin is needed for the functioning of the nervous system, maintaining the immune system, is essential for the formation of collagen, and also helps to protect cells from oxidative stress from free radical damage, amongst others.

Immune function overall is dependent on Vitamin C together with other key nutrients, especially vitamin A, zinc, and iron, for their role in white blood cell proliferation, immune cell differentiation, and antioxidant activity. Therefore, low intake or deficiency in those nutrients may lead to low immunity and potentially low white blood cell count.

Ascorbic acid is found in many fruits and vegetables, some of the best sources being red bell peppers, citrus fruits such as oranges and grapefruit, kiwifruit, blackcurrants, strawberries, broccoli, and Brussels sprouts.

For a supplemental dose, the recommended amount of Vitamin C is 90mg/day for men and 75mg/day for women. If you have not taken a Vitamin C supplement before, start at the recommended dose and increase the dose gradually. At Naturobotanica our opinion is a dose of 1000mg x5 times per week is a good dose during the colder months. Again, if you are not used to taking a Vitamin C supplement, work your way up gradually. Doses usually come in 250mg, 500mg and 1000mg.

We also recommend you take a bioavailable supplement. This means the amount of the nutrient absorbed. Low-quality brands do not ensure that your body absorbs the stated strength.

Vitamin C supplements

Vitamin D

Gaining traction in the media due to the coronavirus because a deficiency in Vitamin D can lead to immune dysfunction and therefore severe infections such as pneumonia so it’s vital when winter hits to ensure your intake or supplementation is up. Vitamin D helps with immunity by promoting T cell function and increasing phagocytosis (a process whereby cells surround pathogens) which enables them to ingest bacteria more efficiently. It also increases the ability of macrophages to kill bacteria and tumour cells as well as increasing the immunity passed from mother to child.

Vitamin D is essential for our immunity both innate immunity which is a more immediate immunity and adaptive immunity, which needs time to build immunity up against a specific antigen only found in a particular strain. After a certain amount of time, antibody-producing plasma cells will produce proteins called Immunoglobulins (IgA, IgM and IgG) that will recognise that antigen, therefore, eliminating it from the body before it can cause any harm. Vitamin D activation also triggers these development stages for white blood cells too!

Fatty fish such as Salmon and Mackerel in high numbers, in beef liver, in egg yolk and also in mushrooms. Vitamin D can be made by the body when your skin is exposed to UVB radiation from the sun or artificially through a UVB tube or lamp used for winter blues/Seasonal Affective Disorder (SAD).

If you want to take a Vitamin D supplement it is important to get a Vitamin D test. This ensures you get the right amount of Vitamin D. Vitamin D is a fat-soluble vitamin and is therefore stored in our bodies longer than water-soluble Vitamin such as Vitamin C. So it is possible to take too much! Or even too little…

A standard dose of Vitamin D supplementation during winter is 10mcg/day (400IU) with 5mcg/day during the summer however, again, it is best to get a test done to see what your levels are and then work from there.

We recommend the following Vitamin D supplements:

Zinc

A mineral that is very important for immunity and has anti-inflammatory effects. Zinc helps with wound healing and cell division. It also helps increase immunity against bacterial and viral infections. When you’re feeling run down, zinc can help shorten the duration of your illness. Low levels of zinc have been linked with depressed immunity, delayed wound healing, and increased susceptibility to infection, in fact, it is involved in over 300 reactions in the body.

Found in high quantities in red meat, poultry, and seafood such as Oysters. Other good sources of zinc are pumpkin seeds, spinach, black beans, and cashews.

A study published in “The American Journal of Clinical Nutrition” showed that zinc was essential for maintaining immunity during periods of stress. The study found that when zinc levels were low, immunity was compromised and volunteers were more susceptible to colds and other respiratory infections. Zinc is also important for white blood cell function and has anti-inflammatory and antioxidant effects.

If you are going for a zinc supplement, go for a highly absorbable form such as Zinc Picolinate of around 5mg – 15mg per day. If you have the beginnings of a cold you can start to take zinc immediately to stem its severity. The recommended dose is 75mg for adults and 10-12.5mg for children.

We recommend the following Zinc supplements:

  • Pure Encapsulations Zinc 15

Selenium

This mineral is a powerful antioxidant that helps to protect our cells from free radical damage. Selenium also supports immunity and helps our body to fight infection.

Selenium is the most important mineral needed to ensure the optimal functioning of the immune system. Without adequate selenium, your immune system may become vulnerable to attack, as it’s easier for viruses to replicate in cells that are selenium deficient. Without adequate selenium, people may struggle to overcome infections. Selenium is needed to initiate immunity and keep the immune system strong. To keep your selenium levels in check eat just three brazil nuts per day! That is all! This is because selenium is a trace mineral and therefore we only need it in trace amounts.

A study with selenium and immunity showed that immunity may be compromised in the presence of selenium deficiency. It was discovered that immunity was significantly reduced when human subjects were challenged with influenza virus. However, immunity against the flu increased when the challenge was repeated while taking selenium supplements. This indicates that low levels of selenium can weaken immunity and supplementation can help to prevent this from happening.

Selenium can be found in Brazil nuts, sunflower seeds, mushrooms, seafood, and meats.

Garlic

Garlic has been used for thousands of years as a spice and natural remedy to help boost immunity. The immunity benefits of garlic are due to its antiviral, antibacterial, antifungal and antiparasitic properties. Garlic contains allicin, which is a compound that has anti-fungal and antibacterial properties, Allicin is also thought to play an important role in immunity because it helps the body fight off microbial infections at their inception stages before they progress into more serious illnesses.. It also helps to improve the overall function of the immune system. Try including garlic in your cooking, or take a garlic supplement for best results.

Consume 1-2 cloves of raw garlic per day to enjoy immunity benefits. You can also use garlic in your cooking or take garlic supplements at 600-1,200mg daily.

Honey & Propolis

A mixture created by bees, honey propolis is a natural antibiotic that can help to fight infection. It has been found to be effective against a range of pathogens, including bacteria, viruses, and fungi. The combination of honey and propolis helps to boost the immune system and aids in the healing of wounds.

Propolis has been attracting scientific attention since it has many biological and pharmacological properties, which are related to its chemical composition. Several in vitro and in vivo studies have been performed to characterize and understand the diverse bioactivities of propolis and its isolated compounds, as well as to evaluate and validate its potential. Watch this space!

The immunity benefits of propolis have been used since the time of Hippocrates when it was thought to heal wounds and prevent infection.

Manuka honey was found to be beneficial in immunity and had a direct effect on immunity. The immunity benefits of Manuka honey has been known for thousands of years by the native Maori people who used it to help treat wounds and bites of all kinds. Manuka honey has a high antibacterial activity and has been shown to kill a broad spectrum of bacteria.

For a soothing warm drink mix 1 tablespoon of raw, unprocessed honey, a squeeze of half a small lemon, grated ginger and a cup of hot water. Sip this slowly to help ease a cough or sore throat. For extra flavour try a spiced chai tea bag!

Beta Glucans

These are long chain sugar molecules that are found in the cell wall of mushrooms. Beta glucans have been found to be effective in boosting immunity and helping the body to fight infection.

Mushrooms naturally contain beta glucans that have immunity benefits. The immunity benefits of mushrooms were first recognized by early Asians who found them to be useful in treating viral infections.

Beta glucans are excellent for immunity as they help the body fight infection and stop viruses from replicating within cells. This prevents viruses from multiplying at high rates, which would otherwise create secondary infections. One study demonstrated that after consuming certain mushroom extracts for four weeks there was a 30 percent increase in immunity against the flu virus!

Mushrooms have been used medicinally for centuries, and have immunity benefits today. Try this immunity boosting immunity drink:

– Reishi mushroom extract – a small handful of dried mushrooms (Reishi is the highest beta glucan containing mushroom)

– Chaga mushroom extract – one teaspoon or a small piece of chaga mushroom

– Cordyceps mushroom extract – 1/3rd teaspoon powder

– Açaí pulp from frozen berries – 2 tablespoons

– Water as needed to blend into a smoothie consistency

Add all ingredients into a high-speed blender and mix until smooth. You can also add other immunity-supporting foods such as fresh garlic, raw honey, ginger etc. The more immunity boosters you add the greater the benefits!

Sip on this immunity-boosting smoothie daily to help keep your immune system strong.

Quercetin

A bioflavonoid found in high quantities in fresh fruits and vegetables. Quercetin immunity benefits include improved immunity, strengthen blood vessels, and antioxidant activity which helps to prevent the effects of aging and other chronic degenerative diseases such as cancer and heart disease.

Quercetin helps improve immunity by scavenging harmful toxins and reducing inflammation. Inflammation is a natural process that occurs in the body in response to injury or infection, however, if it becomes chronic it can lead to health problems. Quercetin has been found to be effective at reducing inflammation and as such can help to improve immunity and protect against disease.

One study showed that when participants were given quercetin supplements for two weeks there was an increase in immunity against the flu virus. Another study showed that quercetin was able to reduce the number of sick days taken by people with respiratory infections.

Quercetin is a powerful antioxidant that can help prevent aging and chronic diseases. It’s also a natural antihistamine, meaning it can help to relieve allergy symptoms.

Add quercetin immunity benefits to your winter health arsenal by consuming plenty of fresh fruits and vegetables, especially apples, onions, berries, and tea. You can also take a quercetin supplement – speak to your health care professional for advice.

Another way to increase your intake of quercetin is to drink apple cider vinegar mixed with water. Add 1-2 tablespoons of apple cider vinegar to a glass of water and drink it before each meal. Another way to get more quercetin into your diet is by including foods that are high in quercetin such as onions, kale, broccoli, strawberries, oranges, and grapefruit.

Probiotics

Did you know that 70% of your immune system is located in your gut? Probiotics are beneficial bacteria that live in the gut and support immunity, digestion, and overall health. They are essential for a healthy immune system as they help to fight off harmful bacteria and viruses.

Probiotics are able to improve immunity by increasing the number of IgA antibodies in the body. IgA antibodies are important for immunity as they help to protect the body from infection. Probiotics also help to reduce inflammation, which can lead to disease if it becomes chronic.

There are many different strains of probiotics, so it’s important to choose one that is most suited to your needs. Lactobacillus and Bifidobium are two of the most common strains and can be found in many probiotic supplements and foods.

To get the most out of your probiotics, make sure to take them regularly. You can also increase your probiotic intake by eating fermented foods such as sauerkraut, kimchi, yogurt, and kefir.

Bone Broth or chicken Soup

We all know this one and it does more than just warm you up. Rich in minerals and nutrients the soup is well absorbed and has essential gut healing protocols. In fact, it is so good, there is an article called “Chicken Soup Inhibits Neutrophil Chemotaxis In Vitro*” where researchers found that chicken soup actually inhibited the movement of white blood cells, called neutrophils. Neutrophils are responsible for inflammation and can lead to illness if they move into areas they shouldn’t be.

Soup is one immunity-boosting food you don’t want to ignore. It is especially beneficial when sick because it helps to soothe your throat and stomach irritation caused by colds or flu. Having a bowl of bone broth may also help reduce the severity of symptoms such as cough, runny nose, sore throat, nausea, and vomiting.

Bone broth is high in calcium which has immune-boosting properties; potassium which regulates fluid balance; collagen which builds immunity; anti-inflammatory amino acids; immunity-boosting glycine; glucosamine and chondroitin, which help to maintain the health of joints; and anti-inflammatory fatty acids.

Conclusion

We hope this blog post has given you some immunity-boosting tips to prepare for the winter months. Stay warm and healthy by taking steps now, such as increasing your intake of vitamin C supplements or foods rich in quercetin like apples and onions. We also recommend adding probiotics to your diet because 70% of immunity is located in the gut! So make sure you’re eating fermented foods like sauerkraut or kefir regularly too. Bone broth is another immunity-boosting food that can help reduce symptoms when sick with a cold or flu; it’s high in calcium which helps boost immunity, potassium (important for fluid balance), collagen (builds immunity), anti-inflammatory amino acids, glycine (immunity booster) and fatty acids (anti-inflammatory).

fun fact about immunity!

Did you know immunity is actually mostly located outside your body? Your immunity resides in the mucus membranes of your nose, throat, lungs, and intestines. This immunity system is called your “innate immunity” and is your body’s first line of defence in protecting you from colds and flu.

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References

  1. Carr A Maggini S Vitamin C and Immune Function
  2. Maggini S., Wintergerst E.S., Beveridge S., Hornig D.H. Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses.
  3. Kishimoto Y., Saito N., Kurita K., Shimokado K., Maruyama N., Ishigami A. Ascorbic acid enhances the expression of type 1 and type 4 collagen and SVCT2 in cultured human skin fibroblasts.
  4. A.S. Prasad Zinc in Human Health: Effect of Zinc on Immune Cells
  5. Hoffman P, Berry M. The influence of selenium on immune responses
  6. Samarghandian S, Farkhondeh T, Samini F Honey and Health: A Review of Recent Clinical Research
  7. https://www.nhs.uk/conditions/vitamins-and-mineral…
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC37233…
  9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC44617…
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11605…

Photo by Chandana Ban on Unsplash

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6 Tips that helped my clients with IBS (Irritable bowel syndrome)

Irritable bowel syndrome (IBS) affects many people in the Uk. Figures suggested by Bupa(1) predict for every 10 people, there are 2 that are affected by IBS. This figure may be a lot higher.

With Nutritional Therapy not being available to everyone due to cost and availability, I wanted to write the top Tips for IBS that have helped my clients with easing IBS symptoms.

These symptoms include stomach cramps, bloating, diarrhoea and constipation and general discomfort. This impacts wellbeing which tend to come and go and can last for an unpredictable amount of time. Symptoms can start at any time in life usually as teens and can be lifelong for some people.

There are many different causes and we are all so different there is no ‘one cause’ so it is about finding the things that will trigger your symptoms. These include food, alcohol, caffeine, stress, removing them and working on a nutritional regime which includes fibre, digestive enzymes and probiotics.

1. The Most undervalued supplement for IBS Digestive Enzymes.

image-1 6 Tips that helped my clients with IBS (Irritable bowel syndrome)

Pineapples contain high levels of digestive enzymes. Photo by Brooke Lark on Unsplash

Digestive Enzymes have been the most valuable addition to easing my clients IBS so let’s jump straight in. If your bowel is irritated it will certainly let you know and symptoms such as diarrhoea. This also means that you are absorbing fewer nutrients than you should be and therefore finding yourself on a vicious cycle between trying to heal and dealing with an irritable bowel. Tips for IBS; When undigested foods travel through the intestines they can irritate and potentially damage the sensitive intestinal wall. Over time, this irritation may reduce our digestive capacity and negatively influence the vital absorption process.

Digestive enzymes will help break down the food you eat making it easier on your gut to absorb nutrients, digest the food and eliminate waste. In a clinical study(2) into enzyme therapy with patients showing IBS like systems, 73% said that they experienced good to excellent results compared to those who took a placebo.

Digestive Enzymes are not a long term solution. And they should not be depended on, as they are expensive and it is important that you find those foods that irritate or work on stressful periods and managing stress that triggers your IBS. For a minimum of three months take a digestive enzyme with each meal.

After this time you can take a digestive enzyme less frequently. Perhaps a few times a week, or if you are on holiday or going to a restaurant.

2. Probiotics

probiotics 6 Tips that helped my clients with IBS (Irritable bowel syndrome)Photo by Candace Mathers on Unsplash

Tips for IBS; probiotics. As we are all different and because there are so many different reasons for an IBS flare-up there is ‘no one size fits all’ probiotic. It is important to go for probiotics with good research behind them. The most researched strain is Bifidobacterium infantis, however, there are actually specific strains for specific symptoms to try also. I have actually found that when speaking to clients and customers the preferred time to take a probiotic is in the evening before bed, also try to take away from medication.

Saccharomyces boulardii for Diarrhoea

For frequent bouts of diarrhoea the probiotic Saccharomyces boulardii which has been shown in many clinical trials to help support gut health in those with diarrhoea. Saccharomyces boulardii is a gentle yeast. This is not a gut colonising bacteria so a good general probiotic formula is recommended alongside.

Bifidobacterium lactis BB-12® for constipation

For constipation, we do not want to be straining on the loo. So instead of a strain of the probiotic called Bifidobacterium lactis BB-12® is great for helping to maintain regularity (4)

Lactobacillus acidophilus NCFM® and Bifidobacterium lactis Bi-07 for bloating

Lactobacillus acidophilus NCFM® and Bifidobacterium lactis Bi-07 will beat the bloat and in a clinical trial (5) found these two strains combined to be effective for those suffering from IBS and in particular bloating, cramps and abdominal distension. The study also found that the two combined will regulate bowel movements.

Bifidobacterium infantis 35624 for pain and bloating

Bifidobacterium infantis 35624 is also known as ‘Bifantis’, and has been well researched. The study (6) showed 8-week trial with 75 participants associated B. infantis 35624 with a reduction in pain, discomfort, bloating and constipation.

L. plantarum Lp299v for regularity and discomfort

L. plantarum Lp299v has also been clinically trialled on participants with IBS, with helped with regularity, and discomfort. “All patients treated with LP299V reported resolution of their abdominal pain as compared to 11 patients from a placebo group (P = 0.0012). There was also a trend towards normalization of stools frequency in constipated patients in six out of 10 patients treated with LP299V compared with two out of 11 treated with placebo (P = 0.17). With regards to all IBS symptoms, an improvement was noted in 95% of patients in the LP299V group vs 15% of patients in the placebo group”

Probiotics conclusion

With regards to taking supplements many of the clinical trials were studied over a period of 4 weeks. I always recommend a period of 3 months for natural supplements even if symptoms have greatly improved. From studying clinical trials a placebo effect takes on average 3 weeks. And quite often we find ourselves feeling better straight away.

3. Organise your Food Diary

image-1-1 6 Tips that helped my clients with IBS (Irritable bowel syndrome)

Three meals per day, around the same time each day, not too large, home-cooked(3). This may be a huge challenge for some but worth it when battling the flareups.

The idea is to keep a note of what you have eaten and to write down any symptoms associated. If you experience the same symptoms then rate those symptoms out of 10 with the idea is to look for patterns and food triggers.

FODMAP

If you are following the FODMAP diet this may not be a long term solution as it eliminates healthy foods.

4. Try the Elimination Diet

image 6 Tips that helped my clients with IBS (Irritable bowel syndrome)

Photo by Brooke Lark on Unsplash

The gold standard food intolerance test is the elimination diet and it is as it sounds.

If you suspect that gluten is a culprit, before starting an elimination phase please make an appointment with your GP for blood tests and diagnosis. Read more at https://www.nhs.uk/conditions/coeliac-disease/dia…

You may have ideas as to what foods trigger your sensitivity but you are not certain. So write a list of all the suspected culprits and avoid those foods for a period of around 6 weeks. At the end of the elimination period, you reintroduce the food to assess how you feel and note down any bowel movements. It is important to introduce these foods slowly.

The idea is not to avoid these foods altogether but to have them in very small quantities. Moving forwards, this ensures that you control the amount of the trigger food eaten and to avoid a reaction to a sudden reintroduction to the food after a long period of time.

5. Peppermint Tea is soothingly amazing

peppermint-tea 6 Tips that helped my clients with IBS (Irritable bowel syndrome)Photo by Carli Jeen on Unsplash

Peppermint tea is a wonderful addition to a daily regime for digestion after a large meal. A study (8) showed that Peppermint Tea is also effective for soothing the intestines, relieves abdominal pain and reduces bloating.

Enjoy a brew after a meal and steep for at least five minutes in hot water. Ensure that you don’t drink the tea when boiling hot and allow to cool so as to not irritate your gut.

6. Relaxation Techniques and Breathing

relax 6 Tips that helped my clients with IBS (Irritable bowel syndrome)Photo by Simon Rae

The ability to relax will help ease IBS symptoms. A study (9) showed that relaxation therapies reduced and helped to calm IBS symptoms.

Progressive Muscle Relaxation

The International Foundation for Gastrointestinal Disorders recommends Progressive Muscle Relaxation

This method of relaxation focuses on the tensing and then relaxing of the various muscle groups. When used in combination with abdominal breathing, this method of relaxation can have profound effects on one’s level of tension and anxiety by promoting a state of deep relaxation.

Breathing Exercises

An incredibly important base for your health journey is breathing techniques, breathing to release tension and breathing into areas of discomfort within the body, targeting your own bodies healing energy into the area. This has been a practice for Buddhists, yoga practitioners, and eastern healers for hundreds of years and believes that the breath is the foundation of our life force and energy.

For guided breathing practices try Headspace for techniques and exercises.

Do I have IBS or IBD?

Consider a Calprotectin test.

An invasive endoscopic/biopsy procedure is the gold-standard test used for patients presenting with symptoms that could indicate IBD. However, many patients undergoing invasive procedures are ultimately diagnosed with IBS, a non-inflammatory, functional disorder. Calprotectin offers several advantages:

  • Fecal Calprotectin is an FDA-cleared stool test for differentiating IBS from IBD
  • Calprotectin is an indicator of inflammation, which is commonly associated with IBD and other inflammatory conditions
  • Fecal Calprotectin is described in the scientific literature to be a useful screening tool for identifying which patients may need endoscopy
  • It is also described to be useful for quantifying the degree of inflammation, monitoring treatment, and assessing for relapse in IBD
  • Treatments guided by the use of fecal Calprotectin. may reduce rates of invasive gastrointestinal procedures, unnecessary office visits, and therapeutic trials of prescription drugs that are often ineffective in patients with IBS.

Written by Christina Boon NT mANP, mGNC. For any further guidance and support please contact us with any queries you may have.

References

(1) Irritable bowel syndrome (IBS) Dr Ian Arnott, https://www.bupa.co.uk/health-information/digesti…

(2) Enzyme therapy for functional bowel disease-like post-prandial distress https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6910…

(3) The Relationship of Eating Habits and Trigger Foods to Symptom. Severity of Irritable Bowel Syndrome Journal of Korean Biological Nursing Science

(4) Effect of the probiotic strain Bifidobacterium. animalis subsp. lactis, BB-12®, on defecation frequency in healthy subjects with low defecation frequency and abdominal. discomfort: a randomised, double-blind, placebo-controlled, parallel-group trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657…

(5) Clinical trial: Probiotic Bacteria Lactobacillus acidophilus NCFM. and Bifidobacterium lactis Bi-07 Versus Placebo for the Symptoms of Bloating in Patients with Functional Bowel. Disorders – a Double-Blind Study https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4372…

(6) Multi-Center, Double-Blind, Randomized, Placebo-Controlled., Parallel-Group Study to Evaluate the Benefit of the Probiotic Bifidobacterium infantis 35624 in Non-Patients. With Symptoms of Abdominal Discomfort and Bloating https://pubmed.ncbi.nlm.nih.gov/27845337/

(7) A controlled, double-blind, randomized study on the efficacy of Lactobacillus plantarum 299V in patients with irritable bowel syndrome https://pubmed.ncbi.nlm.nih.gov/11711768/

(8) The impact of peppermint oil on the irritable bowel syndrome: a meta-analysis of the pooled clinical data https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6337…

(9) Relaxation Therapy for Irritable Bowel Syndrome: A Systematic Review https://www.sciencedirect.com/science/article/pii…

(10) https://www.gdx.net/product/calprotectin-ibs-ibd-t…

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Health Kick? Start With These Top Tips

fibre rich meal

Are you currently looking to start your own health kick? 

But you do not know how to start? Then you are in the right place! Our guide to the perfect start of your health kick journey includes a variety of different methods that you can implement into your daily routine that will help you feel healthier and happier. From consuming multivitamins, drinking more water, and improving your diet and sleep pattern as well as so much more!

healthKick-1024x661 Health Kick? Start With These Top Tips

Start Taking Your Multivitamins

Perhaps one of the most effective ways to kick start your health journey is by implementing multivitamins into your diet. We all know that starting and maintaining a healthy diet where you are getting all of the vitamins[i] and nutrients that you require can be quite difficult. By opting to consume multivitamins every day, they will assure you that you are indeed giving your body everything that it needs. Of course, there is a large variety of multivitamins on the market, and you must make sure that you are getting the correct multivitamins for you[ii]. If you are wondering what factors may affect the multivitamins that you choose, why not check out this website page here.

There are a large variety of benefits that come with consuming daily multivitamins. From boosting your immune system, providing additional help to your digestive system, and improving your energy levels, you are ensuring that you are getting all the nutrients your body needs.

It’s Time To Get Moving

Exercise has always been linked heavily to improving your lifestyle[iii]. So a gentle introduction of exercise into your health kick journey is definitely recommended. Now, we are not saying you immediately need to join the gym and spend hours there, but starting off slow and building your way up is definitely more effective. Perhaps you wish to start off by going for daily walks around your local area for around 30 to 60 minutes, or perhaps you would rather start off with a variety of push-ups and press-ups, which you can do from the comfort of your own home. There are plenty of exercise apps and YouTube tutorials that you can check out for free to help guide you.

Try Drinking More Water

Most people can be found guilty of not consuming enough water[iv] on a day-to-day basis. It is a daily task that is quite easy to forget, right? It is widely recommended that you should be consuming from 6 to 8 glasses of water each day. By choosing to drink more water, you may find that you have an increase in energy and brain function, improve the look of your skin, and prevent headaches if that is something you tend to suffer with. There are even water bottles designed with hourly break-downs that you can follow to ensure that you keep drinking enough water.

image-1 Health Kick? Start With These Top Tips

Take The Time To De-Stress

It can sometimes be easy to forget that when you are starting a health kick, that you must consider your mental health as well as your physical health. Ensuring that you are making time for yourself and de-stressing from a hard day are just as important as implementing a healthy diet or exercise regime. There are a variety of different ways that you can de-stress and take care of yourself, from meditation, a relaxing bath, spending time with friends, reading, and journalling are just a variety of options you can choose from. Simply put, take time to do what you love.

Implement A Decent Sleeping Pattern

While it is widely accepted that 8 hours of sleep is the perfect amount that you need each night, many people can healthily go with less or may require more. We all know that sleep can be a hard thing to come by. Whether you are in a stressful stage in your life, have too many responsibilities that you must complete throughout the day, or maybe you suffer from sleep related issues such as insomnia. Improving your sleep schedule could be easier said than done. But, if you can manage to improve your sleep pattern, then you are less likely to suffer from issues such as diabetes, heart disease and obesity. Have you tried magnesium or Nutri Advanced MegaMag night? A lack of sleep can also have an enormous impact on your mental health and energy levels. Read our article on sleep here. 

Improve Your Diet

One of the most popular methods to implement into any health kick journey is improving your diet. Of course, we all have times in the year when we struggle more with keeping to a healthy diet, like Christmas or any special holiday. But it is always good to refocus to make sure you are giving your body the fuel that it needs. Perhaps, research healthy recipes that may give you some much needed inspiration, or why not try meal preparation? Not only does it limit the opportunity for simply ordering a takeout, but in the long run it will also save you money on your groceries. Sugar cravings? Try cinnamon and chromium [vi]

image Health Kick? Start With These Top Tips

Set Goals To Help Keep You On Track

Our final tip in our guide to starting your health kick journey is to set some goals. Goal setting is perfect to ensure that you are staying on track and can help keep you motivated in the long run. Especially if you include rewards when you complete specific goals. Make sure to create SMART goals, meaning that they are specific, measurable, attainable, relevant and time-based. As this will ensure that your goals are achievable. And always remember to not be too hard on yourself. We all have good days and bad days. There will be times throughout the year where you will achieve your healthy goals every day, and times where you will just feel like giving up. Be kind to yourself.

Conclusion

That concludes our guide to starting your health kick! Every individual health journey is unique, as you may be wishing to target different areas of your life and make them healthier. Our guide is here to inspire you to try different things in order to help motivate your health journey. No matter which tip you try, make sure that you are kind to yourself as well. If you do not follow your new goals every day, that is ok. If you are too hard on yourself, it may have a negative effect on your motivation levels in the long run.

References

[i] NIH State-of-the-Science Panel. National Institutes of Health state-of-the-science conference statement: multivitamin/mineral supplements and chronic disease prevention. Am J Clin Nutr 2007;85:257S-264S. 

[ii]Huang H-Y, Caballero B, Chang S, Alberg AJ, Semba RD, Schneyer C, et al. Multivitamin/Mineral Supplements and Prevention of Chronic Disease. Evidence Report/Technology Assessment No. 139. (Prepared by The Johns Hopkins University Evidence-based Practice Center under Contract No. 290-02-0018). AHRQ Publication No. 06-E012. Rockville, MD: Agency for Healthcare Research and Quality. May 2006. 

[iii]Yetley, EA. Multivitamin and multimineral dietary supplements: definitions, characterization, bioavailability, and drug interactions. Am J Clin Nutr 2007;85:269S-276S. 

[iv]Association between physical exercise and mental health in 12 million individuals in the USA between 2011 and 2015: a cross-sectional study 

[v]Effects of diet, habitual water intake and increased hydration on body fluid volumes and urinary analysis of renal fluid retention in healthy volunteers [vi]Effects of Chromium Picolinate on Food Intake and Satiety https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2753428/

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On Keto? You May Be Missing this.

Why fibre is important whilst on the ‘keto’ diet

Very low carbohydrate diets also known as ketogenic diets have been promoted primarily for weight loss and other health reasons. The term “ketogenic” refers to a diet which is extremely low in carbohydrates, moderate in protein, and high in fat. The mix of fuels provided aims to induce the production of ketone bodies for the body to use an an energy source. There are a few different variations on the ketogenic diet but all are very low in carbohydrate intake.

Effect on Diet Quality

While those on the diet often experience great success when it comes to weight loss or other health benefits, extreme carbohydrate restriction can affect diet quality. It can eliminate entirely or extremely limit fruits, vegetables, whole grains, and legumes. Very low carbohydrate diets may be lacking in vitamins, minerals, and the phytochemicals which are found in these foods. This is the reason why many people who follow a keto diet may also include a multivitamin in their diet. With a decrease in vitamins and minerals, getting this supplementary source may be needed to avoid deficiencies.

One of the key nutrients that is more difficult to obtain though is fibre. Ketogenic diets are low in fibre which is a nutrient that may often be missed. Fibre is needed to have healthy digestive function and also the microbial production of short-chain fatty acids which promote nutrient absorption, improve immune function, and even have anti-inflammatory effects. When there is inadequate intake of fibre in the diet, gut permeability may increase. For this reason, it has been suggested the supplementing a ketogenic diet with fibre is recommended.

Increasing Fibre Intake

With the benefits of adequate fibre intake, it may seem impossible to get adequate amounts of the ketogenic diet. With a minimum intake of 25 grams of fibre a day, you may not be able to do this while following a ketogenic diet. The keto diet which is high in fat and protein limits even non-starchy vegetables. Since fat and protein sources do not typically contain fibre, at least not significant amounts, it can be a struggle to get even minimal amounts of fibre in the diet. Many people who follow the keto diet will report that they experience negative digestive function as a side effect.

The good news is that just like taking a multivitamin, there are fibre supplements which are readily available. Most people today are familiar with promoting good gut bacteria and fibre works symbiotically with fibre to promote healthy digestion. A fibre supplement that contains galactooligosaccharides in addition to beneficial bacteria will ensure that both components work together to promote healthy gut function. Optibac Bifidobacteria & Fibre is a high-quality supplement with 5 billion friendly bacteria of Bifidobacterium lactis BB-12® and 4g of FOS, for a source of natural fibre. In addition to taking a fibre supplement, it may also be beneficial to include non-starchy vegetables in the diet as the keto diet allows to get even more fibre.

Potential Drawbacks

For those that may have been following a ketogenic diet for a few months or longer, their bodies may be used to a low-fibre diet. This means that drastically increasing fibre can come with some negative side effects. Increasing fibre intake drastically in too short a period of time can lead to digestive difficulties and cause pain or difficulty going about your daily activities. Instead of going up drastically on fibre intake all at one time, it’s recommended to increase the fibre intake slowly. For those that may be getting very low fibre in their diet, increase intake over a week or even longer. In addition to increasing fibre intake, it’s also important to get plenty of water in the diet. Fibre absorbs water and will need fluid intake in order to pass through the digestive system.

Other Keto-Friendly Fibre Sources

In addition to taking a fibre supplement, it may also be possible to include some foods that contain higher sources of fibre without getting rid of the keto diet. Some keto-friendly foods that are higher in fibre include flax seeds and chia seeds. These are rich sources of dietary fibre. They can be added to foods and beverages easily. Just like other fibre sources, a little goes a long way so be cautious about including too many in your diet at one time. Coconut, broccoli, and leafy greens are also potential good sources of fibre that may be included without breaking the keto diet plan.

Take Charge of Your Health

When you go on the keto diet, weight loss is a great side effect. Many people also notice that they feel more awake and alert, have higher energy levels, and experience other beneficial side effects. While these can all be benefits of a keto diet, it may be easy to miss dietary problems while on this diet. When considering your fibre intake, you may want to take notice of your digestive function. Many people will want to track their digestive concerns and notice if they are having normal function. Constipation is a common side effect of not having enough good bacteria and fibre in your diet. If you notice this as a side effect, you’re probably not getting enough right now.

Another potential side effect can be vitamin and mineral deficiencies. Anyone who is on the keto diet for an extended period of time should follow up with their doctor at least once a year. With this annual check-up, your doctor can check to see if you’re getting enough vitamins and minerals in your diet. Most of the time, taking a multivitamin will be adequate to meet your needs. If you’re concerned about any specific nutrients, you can check your levels and adjust from there.

Finally, remember that keeping up to date with your health is important, even when you’re on the keto diet. Take charge by being proactive with the foods you eat, even when you’re losing weight. Gut health can affect the health of your entire body so don’t ignore the essential nutrient of fibre. These simple tips and suggestions can help you to remain on the keto diet while still getting adequate fibre in your diet.

Sources

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8322232/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6944853/

https://www.bmj.com/content/364/bmj.l159

https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber