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Natural supplements for menopause relief
Menopause is a natural part of a woman’s life, but it’s one that can come with symptoms like hot flashes, night sweats, anxiety, brain fog and mood swings which vary at lot from woman to woman. HRT is the most effective therapy for the management of menopausal symptoms but they have fallen into disrepute following Women’s Health Initiative (WHI) study in 2002 highlighting side effect risks. Women are now more hesitant to take hormonal treatment out of fear of side effects and even gynaecologists are more reluctant in prescribing HRT. For many women, the transition through perimenopause and menopause is no walk in the park, especially when symptoms are severe or show up all at once. But there’s some good new in all of this, and it’s that nature provides a wide array of vitamins, nutrients and medicinal plants and herbs that help to significantly to relieve menopause symptoms. Natural supplements for menopause symptoms The "natural approach" to menopause symptom relief works in a completely different way than many conventional medical solutions like synthetic hormone replacement (HRT). Because vitamins and herbs work with your body to rebalance your hormones and support your overall health, menopause supplements and natural supplements for perimenopause and menopause can actually prevent or reduce the severity of many of the symptoms rather than just masking them temporarily. Certain plants and herbs can adapt to the needs of your body because they share specific molecular features with your own hormones. This can encourage hormone production, slow it down, or even mimic your own hormones depending on your body’s unique needs. Herbs and other natural supplements work best when you take them regularly over time. Most herbs work by nourishing and rebuilding, which means they need some time to work their magic, below is a selection of natural supplements along with information on how they are believed to work. Red Clover Isoflavones Red clover is a natural hormone replacement that acts like weak estrogens in your body. Because they complement your own, more potent, estrogens, they can help even out both erratic levels of both highs and low estrogen. According to a study published in Obstetrics and Gynecology International, red clover also helps with other menopause-related symptoms like low libido, anxiety/depression, sleep troubles and fatigue. And there’s more scientific good news: red clover’s compounds relieve PMS and improve both women’s heart health and the appearance of skin and hair as we age. A 2005 study The effect of red clover isoflavones on menopausal symptoms found that compared with the placebo group, red clover isoflavone supplementation in postmenopausal women significantly decreased menopausal symptoms. 60 post menopausal women over 40 years old were double-blindly randomised to receive either a readily available red clover isoflavone supplement (80 mg/day) or placebo for 90 days. Subsequently, after a 7-day washout period, subjects switched to receive the opposite treatment for a further 90 days. Soy Isoflavones Isoflavones are part of a group of plant-based chemicals called phytoestrogens. These chemicals act like a weaker form of estrogen in the body. The main isoflavones in soy are genistein and daidzein. When you eat soy, bacteria in your intestines break it down into its more active forms. Once in your body, soy isoflavones bind to the same receptors as estrogen. Receptors are like docking stations on the surface of cells. When isoflavones bind to some receptors, they mimic the effects of estrogen. When they bind to other receptors, they block estrogen’s effects. When isoflavones mimic estrogen, they might help reduce hot flashes and other symptoms of menopause. A 2015 study called Quantitative efficacy of soy isoflavones on menopausal hot flashes found that soy isoflavones can reduce the severity of hot flashes. However, the authors note that it took an average of 13.4 weeks for people to notice the effect. These results suggest that treatment intervals of 12 weeks are too short for soy isoflavones, which require at least 48 weeks to achieve 80% of their maximum effects. Sage Of all the symptoms a woman experiences throughout her peri-menopause – and sometimes beyond – hot flashes (or flushes) rank right up there as among the most bothersome. A hot flash is a sudden feeling of intense heat or warmth that seems to come from nowhere, and quickly spreads throughout the body, in particular the face, neck and chest. The common sage plant (Salvia officinalis), is native to Mediterranean Europe, has a long history of traditional use in supporting a reduction in hot flashes, night sweats and associated climacteric complaints in menopausal women. In 2019, an interventional clinical trial was published in the International Journal of Reproduction BioMedicine involving 30 women aged between 44–58 experiencing various degrees of menopausal symptoms, recorded by a Menopause Rating Scale (MRS). Participants received a 100mg capsule of sage extract daily for 4 weeks and the severity of symptoms were compared before and after the 4-week supplementation period. Results showed significant differences in the severity of hot flashes, night sweats, panic, fatigue and concentration following supplementation with sage extract. The authors concluded that Sage was effective for changing the severity of some menopausal symptoms. View ProductView ProductView 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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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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2 million British adults haven’t had an eye test in more than 5 years
Did you know that as an adult you should get yours eyes tested at least once every 2 years? If you notice any changes to your visions then book in straight away. Eye-related health problems in the UK are set to reach epidemic proportions Many eye health issues can and will resolve themselves but others, if not properly treated, can lead to permanent changes in vision. Getting tested regularly allows your optician to diagnose issues early as well as keep on top of other health issues such as high blood pressure, diabetes and high cholesterol. In fact, as these conditions can be present without any noticeable symptoms your optician can be the first to diagnose them by examining blood vessels and nerve fibers within the eye. Half of cases can be avoided with better eye care Recent data released by the International Agency for the Prevention of Blindness revealed that eye-related health problems in the UK are set to reach epidemic proportions within the next three decades. As many as 50% of cases related to vision impairment could however be avoided with better eye care. The time to take preventative measures is now. If you notice any changes within your eyes then of course it's always better to get them checked, however insignificant it may feel, but never ignore things like eye pain, blurred vision, burning or floaters with flashing lights. Redness and irritation can also be a sign that you need to start taking better care of your eyes, whether this is via dietary means or by reducing their exposure to digital devices. Nutrition is key Dietary help includes packing in foods rich in antioxidants, omega-3 fats, beta-carotene, vitamin A,C and E and particularly the eye health saviours lutein and zeaxanthin. Orange and yellow coloured fruits and vegetable including carrots, sweet potatoes, cantaloupe melon and apricots are all great sources of beta-carotene, which the body converts into vitamin A, a nutrient that can help protect against eye infections, dry eyes and night blindness. Egg yolks and green leafy vegetables such as kale, spinach, lettuce and broccoli are rich sources of lutein and zeaxanthin, which can protect eye tissues from the damaging effects of blue light (emitted from the sun and digital devices) as well as reduce the risk of eye changes related to ageing, particularly age related macular degeneration. Blueberries are full of antioxidants, which may reduce your risk of cataracts and glaucoma. They are particularly rich in anthocyanins (a potent antioxidant) that bolster collagen structure in the retina and provide extra vision protection. They also may improve vision in those with normal tension glaucoma, a form of the disease that damages the optic nerve. Anthocyanins are found in other purple, blue and dark red foods like red or purple grapes, blackberries, pomegranates and cranberries. If you are not confident that your diet contains enough of the foods listed above then a supplement is a fantastic fail safe. An eye health supplement, containing Lutein, Zeaxanthin and Meso-Zeaxanthin as well as Vitamin A can help protect the health of your eyes now, so they are able to serve you better in older age. If you are a woman reaching menopausal age you may notice your eyes becoming dryer, this is caused by hormonal changes, particularly low levels of estrogen and androgens. It's not just women though, as we age (over 50) the risk of dry eyes increases regardless of sex. The best nutritional supplements to reduce dry eye symptoms contain omega-3 fatty acids. Omega-3s, especially molecules described as long-chain EPA and DHA, are anti-inflammatory. It appears that by reducing inflammation, particularly inflammation of the tear glands and the surface of the eye, omega-3 supplements can reduce or prevent dry eye problems in many individuals. Omega-3s can also reduce the risk of developing age-related macular degeneration by up to 40% so if your diet doesn't contain enough oily fish then it's strongly recommended you consider taking an omega-3 supplement. Protect yourself against blue-violet light We know that ultraviolet light can impact vision because it can travel through the lens to the retina where it damages the cells there. This is why it's important to protect your eyes from bright sunlight by wearing sunglasses that block 100% of UVA and UVB light. However less is known about blue light, this is at the same end of the light spectrum as UV, i.e it has short wave lengths and therefore more energy. The main source of it is the sun but it is also emitted by TV's, computer screens and smart phones. In comparison to the sun digital devices emit relatively small amounts of blue light, the issue however is the amount of time we spend on digital devices and the proximity they are to our faces. In other words, the cumulative effect over time as blue light passes through the lens to the retina. Damage to the retina can cause vision problems such as age-related macular degeneration, which can lead to permanent vision loss. Macular degeneration is the most-common reason for blindness in adults in the western world. The powerful carotenoids mentioned above, Lutein, Zeaxanthin and Meso-Zeaxanthin are all naturally found in the macular of the human eye, they protect the health of the eye by absorbing damaging blue light rays. You can help support this natural protective function by ensuring your diet is full of the right foods, as listed above, or by taking a eye care supplement. The other problem caused by over use of digital devices is visual fatigue, this is becomingly increasingly common in the UK. The problems is made worse where the pixels on screens constantly refresh, causing the eyes to constantly refocus. Eye strain can be reduced by following the 20-20-20 rule - this means taking a break from screens every 20 minutes, focus on something 20 feet away for 20 seconds. In summary There is so much you can do now to protect the health of your eyes in later life, so take charge and do it! Poor diet, UV exposure, increased screen time, smoking and drinking excessively can all take it's toll. But with the right food choices, support from supplements, regular exercise and of course ditching the smoking and excessive drinking you can improve the health of your eyes, and the rest of your body for that matter!
Learn moreWill sunscreen stop me absorbing vitamin D?
We've had some fantastically sunny spring weather recently and while summer holiday getaways are no longer on anyone's agenda we have some more sun filled months coming up (hopefully). Therefore minds may be turning toward stocking up on sunscreen. But does sunscreen stop vitamin D absorption?
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Screen time has surged and your eye health could be at risk
Lock down has meant a lot of us are spending more time in front of digital devices, whether this is because we are professionals working from home, students using e-learning platforms or just keeping in touch with friends and family using our computers and smart phones. It's important therefore that you do what you can to support the health of your eyes during a time when they are working particularly hard.
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