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Should people in the UK take a Vitamin D supplement?
Vitamin D is an essential nutrient that plays a number of important roles in the body, including helping to regulate the levels of calcium and phosphorous in the blood, which are important for healthy bones and teeth. Vitamin D is also important for supporting the immune system, and may have other health benefits as well. There are several potential reasons why people in the UK might consider taking a vitamin D supplement: Limited sunlight exposure: Vitamin D is produced in the skin in response to sunlight exposure, so people who don't get enough sunlight may be at risk of vitamin D deficiency. In the UK, the amount of sunlight can vary significantly depending on the time of year and location, and some people may not get enough sunlight to meet their vitamin D needs, particularly during the autumn and winter months. Diet: Vitamin D is found naturally in a limited number of foods, including fatty fish, eggs, and fortified foods such as milk and some breakfast cereals. If a person's diet is low in these foods, they may be at risk of vitamin D deficiency. Certain health conditions: Some health conditions can affect the body's ability to absorb or metabolize vitamin D, which can increase the risk of deficiency. For example, people with conditions such as Crohn's disease or celiac disease, or those who have had gastric bypass surgery, may be at increased risk of vitamin D deficiency. Support for bone health: Vitamin D is important for regulating the levels of calcium and phosphorous in the blood, which are necessary for healthy bones and teeth. A lack of vitamin D can lead to weak bones and an increased risk of osteoporosis, particularly in older adults. Taking a vitamin D supplement may help support bone health and prevent or treat conditions such as osteoporosis. The UK's National Health Service (NHS) recommends that adults and children over the age of one take a daily vitamin D supplement of 10 micrograms (400 IU) during the autumn and winter months, when it is more difficult to get enough vitamin D from sunlight. This recommendation is based on the fact that the body's ability to synthesise vitamin D from sunlight is reduced during these months due to the angle of the sun and the shorter days. However, the decision to take a supplement should be made in consultation with a healthcare provider therefore we always recommend getting your blood levels checked first before supplementing,. Some people may be at higher risk of vitamin D deficiency or have conditions that require a higher dosage of vitamin D. While others may be at risk of getting too much vitamin D, which can cause side effects such as nausea, vomiting, and weakness. It is important to add here that vitamin D is very well tolerated and it is only in cases of very high intakes that side effects are likely to occur, no more than 4000IU per day should be taken. In general, it is best to try to get vitamin D from natural sources such as sunlight and a balanced diet, rather than relying solely on supplements. However, as this is only realistically practical in the summer months supplementation is important in order to avoid deficiency. View ProductView Product
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4 reasons to consider taking vitamin supplements
Vitamin supplements can be a useful way to help ensure that you are getting enough of certain vitamins and minerals in your diet. However, it is generally recommended to try to get your nutrients from a varied and balanced diet first. There are some situations in which vitamin supplements may be recommended, such as: If you have a deficiency: If you have a deficiency of a particular vitamin or mineral, a supplement may be recommended to help correct the deficiency. If you have a medical condition: Certain medical conditions, such as digestive disorders or food allergies, may make it difficult for you to get enough of certain nutrients from your diet. In these cases, a vitamin supplement may be recommended. If you are pregnant or breastfeeding: Pregnant and breastfeeding women have higher nutritional needs, and a vitamin supplement may be recommended to help ensure that they are getting enough of certain nutrients. If you are on a restrictive diet: If you are following a diet that is restrictive in some way, such as a vegan or vegetarian diet, you may be at risk of certain nutrient deficiencies. A vitamin supplement may be recommended to help fill any gaps in your nutrient intake. It's important to note that vitamin supplements are not a substitute for a healthy, balanced diet. Before taking any vitamin supplements, it is important to talk to a healthcare provider to determine whether they are necessary and to determine the appropriate dosage for your needs.
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Does Inositol help with fertility and PCOS?
Polycystic ovary syndrome (PCOS) is the most common cause of infertility worldwide and is thought to affect 6% to 10% of women in the reproductive age group, although this rate is believed to be as high as 15%. PCOS is associated with no single clinical symptom and is typically characterised by irregular menstrual cycles or no periods at all, and a difficulty getting pregnant. What is the role of Myo-Inositol and fertility in women with PCOS? Research suggests that women with PCOS have an imbalance of the inositol compound in their body. Inositol is a natural organic compound, similar to glucose, but with several substantially different biological functions. Inositol is produced by the body and is found naturally in foods. It has been studied extensively for use as a dietary supplement due to its many potential health benefits for women with PCOS. Fertility specialists worldwide are keenly interested in inositol because research indicates it can help to promote ovulation and pregnancy. Inositol helps to increase cells’ sensitivity to insulin. Normally, the cells in our body receive energy by absorbing glucose with the help of this hormone. In PCOS, your cells become less sensitive to insulin, causing increased blood sugar levels since the glucose is unable to be absorbed properly. Why are fertility specialists are so excited about this natural treatment? Whilst research is ongoing, a great number of clinical studies have concluded that myo-inositol is a secure and cost-effective alternative in the treatment of PCOS, with no side effects observed in the standard dosage. In 2004 a clinical analysis on multiple studies of Inositol treatment in women with PCOS demonstrated how this supplement is effective in promoting ovulation in patients - the findings stated: "Inositol appears to regulate menstrual cycles, improve ovulation and induce metabolic changes in polycystic ovary syndrome". In 2017 a further study Myo-inositol effects in women with PCOS: a meta-analysis of randomized controlled trials positively concluded: The present meta-analysis of nine randomised controlled trials revealed that myo-Inositol alone or combined with d-chiro-inositol improves the metabolic profile of women with PCOS, also increasing sex hormone binding globulin (SHBG) when supplementation lasted at least 24 weeks. In 2021 a study Impact of myo-inositol treatment in women with polycystic ovary syndrome in assisted reproductive technologies reviewed literature on the impact of myo-inositol in PCOS women in assisted reproductive technologies. They concluded that myo-inositol is effective in normalising ovarian function, improving oocyte and embryo quality in PCOS. When it comes to menstrual cycle disorder in PCOS, Myo-inositol reduces androgen levels (testosterone and androstenedione), corrects the follicle stimulating hormone ratio, restores normal menstrual cycles and induces ovulation. It also increased ovulation frequency and improved egg and embryo quality. "My-inositol, at a dose of 4 g per day (2 g twice per day), three months prior to ovarian stimulation, is effective in normalizing ovarian function, improving oocyte and embryo quality in PCOS" Although these are favourable conclusions we've outlined above, people should understand its connection to PCOS while always consulting your health professional before starting any supplements. View Product
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Does Myo-Inositol help with weight loss in women with PCOS?
Polycystic ovary syndrome (PCOS) is a common condition that affects how a woman's ovaries work. It is a condition characterised by hormonal imbalances, irregular periods, and/or the development of small cysts on one or both ovaries (polycystic ovaries) The exact cause of PCOS is unknown, but it often runs in families. It's related to abnormal hormone levels in the body, including high levels of insulin which is a hormone that controls sugar levels in the body. The hormonal imbalances, insulin resistance, and inflammation related to this condition can make it difficult for women with PCOS to lose weight. Even a small weight loss can help to improve insulin resistance, hormone levels, menstrual cycles, fertility, and overall quality. Can Myo-Inositol help with weight loss? If you have PCOS, several supplements may help manage weight and symptoms. Myo-inositol is a supplement that may lead to weight loss in women with PCOS. In a randomised study in 92 women with PCOS, 50% were given 4 grams of myo-inositol per day for 14 weeks. While those in the inositol group lost weight, those in the placebo group showed weight gain. Carnitine, an amino acid found in meat, may also lead to weight loss. In a 12-week study in 60 overweight women with PCOS, those who took 250 mg of carnitine per day lost an average of 2.7 kg, compared to a 0.1-kg weight gain in the placebo group. What is Myo-Inositol? Myo-inositol is the most common form of inositol found in nearly all plants and animals. Though it used to be referred to as Vitamin B8, inositol is not actually a vitamin. It’s a type of sugar that helps your body process insulin. Myo-inositol is a specific form of inositol. All cells need myo-inositol to survive. Once they take it in, they transform it to phosphatidylinositol, a crucial component of cell membranes. Myo-inositol also helps orchestrate the activity of hormones. How can a natural sugar possibly cause someone to lose weight? The answer lies within the hormone insulin. When you eat, your body starts to break down your food into sugar in your blood (blood glucose).Your pancreas is then supposed to release insulin to help the body move sugar out of the bloodstream to turn it into energy for the rest of your body. However, if you have a metabolic condition (like diabetes or PCOS), your pancreas may have trouble making insulin and your cells may find it harder to use insulin, known as "insulin resistance". Insulin resistance is strongly associated with a higher weight; although you can have insulin resistance with a normal BMI, insulin resistance left unchecked can develop into weight gain and diabetes. That’s where inositol comes in. Inositol can mimic the effects of insulin, so that even if your body has stopped responding to insulin, inositol can still perform a similar function and lower your blood glucose. Other dietary considerations to help manage PCOS and weight loss While Myo-Inositol and Carnitine may help with weight loss, there are some very simple dietary and lifestyle considerations to consider which would also make a considerable difference. Exercise regularly - Exercise is a well-known strategy to improve weight loss. Reduce your carbohydrate intake - Lowering your carb consumption may help manage PCOS due to carbs’ impact on insulin levels. Eat plenty of fibre - Because fibre helps you stay full after a meal, a high-fiber diet may improve weight loss in women with PCOS. Eat plenty of protein - Protein helps stabilise blood sugar and increases feelings of fullness after a meal. Eat healthy fats - Having plenty of healthy fats in your diet may help you feel more satisfied after meals, as well as tackle weight loss and other symptoms of PCOS. Eat fermented foods - Healthy gut bacteria may play a role in metabolism and weight maintenance. Studies suggest that women with PCOS may have fewer healthy gut bacteria than women without this condition. Limit processed foods and added sugars - Processed foods and added sugars may raise blood sugar levels and increase your risk of insulin resistance, which is linked to obesity . Reduce inflammation - chronic inflammation which is common in women with PCOS is linked to obesity. A diet like the Mediterranean diet, which is high in fruits, vegetables, whole grains, olive oil, and omega-3-rich foods, such as fatty fish may protect against inflammation. Get enough sleep - If you have PCOS, you may experience sleep disturbances, including excessive daytime sleepiness, sleep apnea, and insomnia. Lack of sleep has been shown to increase the activity of hormones that drive hunger, such as ghrelin and cortisol, which may cause you to eat more throughout the day. Manage your stress - Because stress is a risk factor for weight gain, managing your stress can help manage your weight. View Product
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Managing Polycystic Ovary Syndrome (PCOS) naturally
What is Polycystic Ovary Syndrome (PCOS) Polycystic Ovary Syndrome (PCOS) is actually very common and affects up to 25% of women of reproductive age. It is an endocrine disorder with common symptom including irregular periods, acne, thinning hair and weight gain. The condition cannot be cured but the symptoms can be managed, even so however, managing these symptoms daily can be extremely frustrating and exhausting for sufferers. While medical treatments are available, many women seek natural approaches to manage their symptoms. Certain vitamin and mineral supplements have shown promise in alleviating PCOS symptoms. Inositol Inositol, a vitamin-like substance found in foods like cantaloupe and beans, has been extensively studied for its benefits in PCOS management. It plays a crucial role in insulin signalling, and supplementation can improve insulin sensitivity, leading to better ovarian function and reduced androgen levels. A systematic review and meta-analysis concluded that inositol is a safe and effective treatment for PCOS, improving hormonal disturbances and enhancing fertility outcomes. Vitamin D Vitamin D deficiency is common among women with PCOS, with studies indicating that up to 85% may have low levels. Adequate vitamin D is essential for maintaining normal blood sugar levels and supporting reproductive health. Supplementation has been associated with improved insulin sensitivity and menstrual regularity. A study published in the Journal of Obstetrics and Gynaecology Research found that vitamin D supplementation improved insulin sensitivity and reduced androgen levels in women with PCOS. Androgens are a group of hormones that play a role in reproductive health. Omega-3 Fatty Acids Omega-3 fatty acids, found in fatty fish and available as supplements, possess anti-inflammatory properties that can benefit women with PCOS. Supplementation has been shown to improve insulin sensitivity and lipid profiles. A review of clinical trials indicated that omega-3 fatty acids improved insulin resistance and cholesterol levels in women with PCOS. N-Acetyl Cysteine (NAC) NAC is an antioxidant that helps reduce inflammation and oxidative stress, both of which are elevated in PCOS. Supplementation has been shown to lower testosterone levels, improve insulin resistance, and boost fertility. Studies have shown NAC increases the production of glutathione, an important antioxidant that protects cells from damage. Zinc Zinc is a mineral that supports immune function and has been shown to help with insulin resistance, acne, hair growth, and hormonal imbalances in women with PCOS. Supplementation can improve ovulation and reduce symptoms associated with hyperandrogenism. Magnesium Magnesium plays a role in glucose metabolism and may help reduce insulin resistance. Magnesium is needed for energy production, glucose metabolism, nerve conduction, bone health, and regulation of cardiovascular function. Many people do not consume the recommended amount of dietary magnesium, which is 320mg/day for most adult women. Low levels of magnesium is associated with increased risk of various health conditions including diabetes and cardiovascular disease and people with PCOS are at greater risk of developing these conditions. Therefore increasing dietary magnesium through green leafy vegetables, legumes, nuts, seeds, and whole grains is beneficial for overall health and may help mitigate PCOS-related risks. Curcumin Curcumin, the active component of turmeric, has anti-inflammatory and antioxidant properties. It may aid in weight loss, lower cholesterol, and reduce inflammation in women with PCOS. A review highlighted that curcumin supplementation improved blood sugar control and insulin sensitivity in females with PCOS. Weight loss of just 5% can lead to a significant improvement in PCOS The overall risk of developing long-term health problems from PCOS can be greatly improved by losing excess weight. You can lose weight by exercising regularly and eating a healthy, balanced diet. Your diet should include plenty of fruit and vegetables, whole foods (such as wholemeal bread, wholegrain cereals and brown rice), lean meats, fish and chicken. A nourishing diet can help regulate your hormones and your menstrual cycle. Eating processed, heavily preserved foods can contribute to inflammation and insulin resistance. Adding anti-inflammatory foods to your diet can help ease your symptoms. The Mediterranean diet has good scientific support for being one of the most healthful. Olive oil, tomatoes, leafy greens, fatty fish like salmon, mackerel and tuna, and nuts all fight inflammation. If you struggle getting enough oily fish into your diet then it might be worth supplementing with an omega-3 supplement as mentioned above. It goes without saying that there is no one treatment that is suitable for all and if you are going to embark on putting together an alternative natural therapy then you should always speak to a professional for dosages, side effects and interactions. View ProductView ProductView ProductView ProductView Product
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World Heart Day
World Heart Day is on the 29th September 2021, its a chance to educate yourself on all things heart health. The day raises awareness about the risks of cardiovascular disease, including heart disease and stroke. Risk factors, such as diabetes, high blood pressure and high cholesterol, all increase your chances of developing heart and circulatory diseases. Being over-weight, smoking and lack or exercise are also big impactors on heart health. What can you do to keep your heart in top condition? Exercise Exercise helps your heart to learn to pump oxygen around your body more efficiently, by strengthening and toning the muscle tissue of the heart. The fitter you get, the slower your heart beat and the better your blood pressure. Your body also learns to better extract oxygen from your blood. It helps improve blood flow by improving connections and branches between blood vessels allowing the blood to travel more freely. A major risk factor for heart disease is being over-weight. Regular exercise, as long as it's coupled with the right diet, is a great weight to reduce your weight. Try for around 30 minutes of moderate physical activity every day. Diet Everyone should aim for a well- balanced diet providing a range of nutrients but there are certain foods that are particularly important for the health of your heart. A heart healthy diet is one that is controlled in portion size, contains plenty of vegetables, fruits and whole grains, unhealthy fats are kept to a minimum and protein sources are lean. Limiting salt (sodium) is an important part of a heart healthy diet as eating too much salt can lead to high blood pressure, a risk factor for heart disease. Vegetables and fruits are good sources of vitamins and minerals, they are also low in calories and rich in dietary fiber. Plants and plant-based foods contain substances that may help prevent cardiovascular disease. Eating more fruits and vegetables may also help you cut back on higher calorie foods, such as meat, cheese and highly processed snack foods. Whole grains are good sources of fiber and other nutrients that play a role in regulating blood pressure and heart health. Reducing the amount of saturated and trans fats you eat is an important step to reducing your blood cholesterol and lowering your risk of coronary artery disease. A high blood cholesterol level can lead to a build-up of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke. Lean meat, poultry and fish as well as low-fat dairy products and eggs are some of your best sources of protein. Fish is also a good alternative to high-fat meats - those rich in omega-3 fatty acids can lower blood fats called triglycerides. High triglycerides are known to contribute to the risk of heart disease and other diseases of the heart and blood vessels. The highest amounts of omega-3 fatty acids are found in cold-water fish, such as salmon, mackerel and herring. Other sources include flaxseed, walnuts, soybeans and rapeseed oil. Beans, peas and lentils also are good, low-fat sources of protein and contain no cholesterol, making them great substitutes for meat. If you struggle to maintain a healthy well-balanced diet then taking supplements can counter that nutritional shortfall. Supplements for heart health Co-enzyme Q10 and Ubiquinol Co-enzyme Q10 is found in all cells of the body and in a particularly high concentration in the heart. CoQ10 is used for energy production and is often referred to as "the body’s spark plug". The heart is the most energy-demanding organ in your body hence why Co-Q10 is found there so abundantly. Levels of coenzyme Q10 within the body declines with age, which is why ubiquinol supplements are popular with those over the age of 50 to reduce the effects of coenzyme Q10 deficiency. Ubiquinol is the most absorbable form of co-enzyme Q10. It's particularly beneficial for your heart health by reducing markers associated with inflammation and by acting as an antioxidant in your blood to prevent atherosclerosis (narrowing of the arteries). Omega-3 fatty acids A daily intake of 250mg of EPA and DHA supports: normal cardiac function the maintenance of normal blood pressure the maintenance of normal blood HDL-cholesterol and LDL-cholesterol concentrations the maintenance of normal blood concentrations of triglycerides. The Omega 3 fats EPA and DHA can help protect the heart and blood vessels from disease by lowering triglycerides (a fat that enters our blood after a meal), improving circulation (blood flow around the body), preventing blood clots, lowering blood pressure and keeping the rhythm of your heart steady. A fish-free source of omega-3's comes in the form of ALA - this can be found in flaxseed oil, walnuts, pumpkin seeds, linseed, chia and hemp seeds. Plant Sterols Plant sterols work by stopping cholesterol from the things we eat being absorbed in the small intestine. As a result, plant sterols can keep your cholesterol levels at the normal level, or even better, help lower your blood cholesterol and thus reduce a risk factor in the development of coronary heart disease. Consuming 800mg of plant sterols daily helps to maintain normal cholesterol levels while a cholesterol-lowering benefit is obtained with a daily intake of 1,500mg – 3,000mg plant sterols. Magnesium Magnesium is referred to as the "spark of life" and has a very important role in supporting the nervous system and muscle function, including the heart muscle. Magnesium is central to a healthy heart rhythm because it's involved in transporting other electrolytes, such as calcium and potassium, into cells. Electrolytes are all-important for nerve signals and the muscle contractions of a normal heartbeat. Magnesium is responsible for regulating blood pressure and glycaemic control and is therefore critical to the normal functioning of the cardiovascular system. View Product View Product View Product View Product View Product
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Lower your cholesterol naturally
What is Cholesterol? Cholesterol is a waxy, fat-like substance produced by the liver and found in all animal-sourced food. It's vital for health as it is used by the body to protect nerves, make cell tissues and produce certain hormones such as vitamin D. What is the difference between HDL and LDL Cholesterol? There are two types of cholesterol: 'good' HDL cholesterol and 'bad' LDL cholesterol, which travel through your blood wrapped up in protein particles called 'lipoproteins'. HDL stands for High Density Lipoprotein and LDL stands for Low Density Lipoprotein. Too much 'bad' cholesterol can build up in your arteries causing them to harden, which restricts the blood flow to your heart and increases your risk of heart disease. 'Good' cholesterol helps to control the amount of bad cholesterol in your blood by transporting excess LDL cholesterol from your arteries to your liver for removal. The balance of 'good' and 'bad' cholesterol is important thing to be aware of and is one factor influencing your risk of heart disease. Recent research has further shown that high levels of cholesterol in mid-life (below the age of 65) is also a risk factor in the development of dementia in later years. There are a number of genetic, health and lifestyle factors that can raise your cholesterol levels, including: Having an immediate family member with high cholesterol Having an immediate family member under the age of 60 who had suffered a heart attack, stroke or angina Having type 2 diabetes Being physically inactive Smoking Following a diet high in animal and saturated fats As mentioned above. the cholesterol in your bloodstream comes from two main sources - that which you make in your liver is around 800mg per day, and that which is absorbed from your diet is typically around 300mg per day. Diet to lower cholesterol Unsaturated Fats Cutting down on saturated fat and replacing it with 'good' unsaturated fats is an effective way to lower your cholesterol. There are two types of unsaturated fats: monounsaturated and polyunsaturated. Examples of foods containing monounsaturated fats include olive oil, avocados, almonds, pumpkin and sesame seeds. Examples of foods containing polyunsaturated fats include sunflower and flaxseed oils, walnuts, fish and rapeseed oil. Omega 3's are a very important type of polyunsaturated fat. The body can't make these so they must be obtained from food. Oily fish is an excellent source of omega-3 fats, good plant sources include flax seeds, walnuts and rapeseed oil. Or you can opt for a supplement. Fibre Fruits and vegetables are the corner stone of a nutritionally balanced diet. They contain vitamins, minerals and plant chemicals which help you to stay healthy. Fruit and vegetables are also high in fibre, and some types of fibre can help to lower your cholesterol. It blocks some cholesterol from being absorbed from the intestines into the blood stream. Pulses such as beans, peas and lentils are particularly high in this kind of fibre. Sweet potato, aubergine, broccoli, apples, strawberries and prunes are also good sources. As well as good fats, nuts also contain fibre which can help block some cholesterol being absorbed into the blood stream from the gut. Beta glucans Oats and barley are grains which are rich in a type of soluble dietary fibre called beta glucan. Eating around 3g of beta-glucan daily as part of a healthy diet and lifestyle is strongly linked to improving cholesterol levels and boosting heart health. When you eat beta glucan, it forms a gel which binds to cholesterol-rich bile acids in the intestines. This helps limit the amount of cholesterol that is absorbed from the gut into your blood. Your liver then has to take more cholesterol out of your blood to make more bile, which lowers your blood cholesterol. Like many fibers, beta glucan is available in supplement form but it can also be found in whole grains, oats, bran, wheat, and barley. Baker’s yeast and some types of fungi, such as maitake and reishi mushrooms also contain beta glucan. It is important to use caution when taking beta glucan supplements if you have conditions such as rheumatoid arthritis, lupus, multiple sclerosis, asthma, and inflammatory bowel disease. This is because your immune system is already overactive. It is recommended that you talk to your doctor before taking supplements if you have any chronic health conditions. Plant sterols Sterols are plant chemicals which are a similar size and shape to cholesterol. They are so similar in fact that they compete for the same receptors in the small intestine. This means that when you eat food containing plant sterols they block cholesterol absorption into the blood stream and therefore help to lower the cholesterol circulating in your blood. Small amounts of sterols can be obtained from plant-based foods such as vegetable oils, nuts, seeds, whole grains, fruits and vegetables, but it’s not enough to lower cholesterol. Food companies have developed foods with plant sterols added to them, such as yogurt drinks, fat spreads, milk and yogurts. Or you can opt for a supplement. A review of existing scientific evidence has lead to an authorised health claim that plant sterols can lower blood cholesterol and these effects can be seen within 2-3 weeks of daily use. The optimum cholesterol lowering dose is up to 3g of plant sterols per day - there is no evidence to support taking larger amounts is any more beneficial to health so don't waste your money. It is important to note that to be effective any plant sterol fortified foods or supplements need to be consumed at meal times. This is because they work by mixing with the food in your intestines. Studies have shown that products containing plant sterols are safe to use in conjunction with statins, in fact because they work in a different way to statins, taking them both together can form a very effective two-pronged approach to treat high cholesterol. Always check with a doctor first though and never stop taking any medication without seeking professional advice first. Exercise, lose weight and don't smoke! In addition to eating the right diet, supported by the right supplements, proven ways to maintain healthy cholesterol levels are to exercise, lose weight if you're overweight and don't smoke! View ProductView Product
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National Eye Health Week
National Eye Health Week is an opportunity to shout about the importance of looking after your eyes and how you can go about doing just that. Did you know that 2 million people in the UK are living with sight loss and in half of these cases sight loss was avoidable? Understanding the link between diet and good eye health, as well as other lifestyle factors and of course regular eye tests are so important in protecting against vision loss. Regular eye tests Ensuring you undergo regular eye tests is essential in maintaining healthy eyes and detecting issues early on so that they can be treated before sight loss becomes an issue. As an added bonus other health conditions such as high blood pressure and diabetes can be detected during a sight test, before symptoms of these conditions present themselves. A regular eye test means once every 2 years for most but it should be more frequently if you have a family history of eye conditions or if you're over 40yrs of age and of Afro-Carribean or Asian origin. There are other things you can do to keep your eyes in top top condition. Diet is key Studies show that what we eat can significantly affect our vision. Key nutrients for optimal eye health include Vitamin A, Vitamin C, Vitamin E, B vitamins, Zinc, Omega-3's, Lutein and Zeaxanthin. Omega-3 fatty acids Sources of Omega-3 fatty acids, and in particular DHA include fish like salmon, tuna and sardines. DHA provides structural support to cell membranes and may be beneficial for dry eyes. Research has also shown that just one portion of oily fish per week may reduce the risk of developing age-related macular degeneration. Anthocyanins Anthocyanins are a type of flavanoid found in dark skinned fruit like blackcurrants, blackberries and blueberries that exhibit an antioxidant effect. They have long been used to treat a number of conditions involving blood vessel health including diabetic retinopathy. Lutein and zeaxanthin The carotenoids lutein and zeaxanthin, are pigments produced by plants that give fruits and vegetables a yellow to reddish colour. They are powerful antioxidants best known for protecting your eyes. Lutein and zeaxanthin are the only dietary carotenoids that can be found in the retina, particularly the macula region, which is located at the back of your eye. As well as mopping up damaging free radicals they also act as a natural sunblock by absorbing excess light energy, in particular high energy blue light. Lutein and zeaxanthin may help prevent age-related eye diseases such as macular degeneration and cataracts. These carotenoids may also reduce discomfort from glare and enhance visual contrast. B vitamins Vitamin B1 (Thiamine) appears in all cells and is essential for vision and cognitive functioning. Vitamin B2 (Riboflavin) behaves like an antioxidant combating free radicals that damage tissues in the eyes. It is important for vision because it helps the retina receive light. Vitamin B5 (Pantothenate) is an essential nutrient supporting macular health. It it important to normal vision because it supports nerve health, the metabolism of fatty acids, and is part of the synthesis of vitamin A. Vitamin B6 (Pyridoxine) is often included in vision health formulations. Most macular degeneration patients are deficient in this vitamin. Vitamin B7 (Biotin) supports vision health as well as skin and hair health, normal blood sugar levels, healthy heart functioning, nervous system support, digestive metabolism, and cell growth. Deficiency in complex B Vitamins may increase your risk of cataracts and retinopathy. Vitamin A Vitamin A is a group of antioxidant compounds that play an important role in eye health. Vitamin A protects the surface of the eye (cornea) and is essential for good vision. Vitamin A, when in combination with other antioxidant vitamins, also appears to play a role in decreasing the risk of vision loss from macular degeneration. In the landmark Age-Related Eye Disease Study (AREDS) sponsored by the National Eye Institute, people with mild or moderate AMD who took a daily multivitamin that included vitamin A (as beta-carotene), vitamin C, vitamin E, zinc and copper had a 25% reduced risk of advanced AMD during a six-year period. Vitamin E Vitamin E is a potent antioxidant therefore protects eye cells from unstable molecules called free radicals, which break down healthy eye tissue. It is an important agent against cataracts and macular degeneration. Vitamin C Vitamin C is a health powerhouse. In addition to providing antioxidants, it can also help slow cataracts and provide needed eye vitamins for macular degeneration. Zinc Zinc is a mineral that helps maintain the health of the retina, cell membranes, and protein structure of the eye. It helps to transport vitamin A from your liver to this area, allowing your eye to produce melanin, a protective pigment in the eye. It is easy to see that eating the right vitamins for eyesight can provide an excellent defence against vision problems that often arrive later in life. Fresh vegetables and fruit can naturally provide many of the vitamins needed for healthy vision but today's busy lifestyles often mean we're not always eating enough of the right sorts of food. This means we miss out on essential nutrients so taking supplements can be really beneficial. Other lifestyle factors affecting Eye Health Smoking: After ageing, smoking is the biggest risk factor for developing macular degeneration. Smoking also increases your risk of developing cataracts. Exercise: Lack of exercise contributes significantly to several eye conditions, particularly amongst people aged 60 and over. Exercise may reduce the risk of sight loss from narrowing or hardening of the arteries, high blood pressure and diabetes. Sunlight: Protecting your eyes from the sun is very important and should not be underestimated. In bright sunshine always wear sunglasses and never look at the sun directly. Your sunglasses should have the CE mark on them which ensures that they are giving you the right level of protection against ultraviolet light. View Product View Product View Product View Product View Product View Product
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Get ready for Winter
Well, we're nearly at the end of another good old British summer - it would have been nice to see a little bit more actual summer sunshine but that's English weather for you! Soon we will be heading into the Autumn season, the days will getter shorter and there will be even less of the sun's rays reaching us. Vitamin D is essential for both physical and mental health Feeling the warmth of sunshine on our skin, is for many, an instant mood booster. However, while it's great for putting a smile on our face and a spring in our step it is also vitally important for vitamin D production; that's why many refer to it as the 'Sunshine Vitamin'. Vitamin D is essential for both physical and mental health and is most well-known for its role in maintaining healthy bones. It is needed for the body to absorb calcium and phosphate from our diet, minerals that are important for strong bones, as well as healthy teeth and muscles. It is also very important for facilitating a normal immune system, improved resistance against certain diseases, regulating mood and warding off depression. During autumn and winter UK doesn't get enough sunlight for vitamin D synthesis In the UK, sunlight-induced vitamin D synthesis is only effective between late March and September and not from October onwards throughout the winter months, this is because the sun is too low in the sky and does not contain enough UVB radiation. Unfortunately, we cannot turn to food to top up levels during this time because vitamin D is found naturally in only a limited amount of foods: oily fish, red meat, liver and eggs are all natural sources. And even though these foods contain vitamin D, it is not in large enough amounts to make it possible to get what our bodies need from diet alone. Supplementation is essential Therefore, now is the time to prepare yourself for winter and start thinking of a strategy to prevent a vitamin D deficiency - a rounded approach is always best so this means eating as many foods containing Vitamin D as you can as well as taking a good quality supplement. For vitamin D to have the maximum beneficial effect there are some other key nutrients (cofactors) that your body needs to have available - these include magnesium, vitamin K, and zinc so ensure that your diet contains plenty of these nutrients too. It is important to note that some of us are more at risk of not having enough vitamin D even in spring and summer, including those with dark skin, those who are not outdoors often or cover up their skin when outdoors, or those in care homes. These groups of people are advised to take a vitamin D supplement all year round. Public Health England state the recommended dose of vitamin D is 10 micrograms (400 International Units (IU)) per day however if you are unable to find a vitamin D supplement providing 10 micrograms (400 IU), products providing up to 25 micrograms (1000 IU) are suitable for everyone.
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