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Autumn is the time to build a stronger immune system
Autumn time and the changing season is for many synonymous with the onset of coughs, colds, sniffles and snot. We all start to think about our immune systems around this time of year however there has been a particularly intense focus on immunity due to Covid-19, with many more of us looking to diet and supplementation to ensure that we are protecting ourselves as much as possible for winter. There are two parts to your immune system There are two parts to your immune system, the innate immune system which is the first level of protection and then the adaptive immune system which kicks in to enhance the innate system if the body becomes infected with a particular pathogen. Our innate immune system is made up of our skin, our gastrointestinal tract and our respiratory tract. Things like gastric acid and mucus in the respiratory system stop invaders from getting into the body. The innate system is also made up of immune cells that work to detect and destroy bacteria and other harmful organisms by engulfing and killing them. The adaptive immune system is more specialised - it has the ability to recognise a part of a micro-organism, memorise it and then produce compounds called immunoglobins to neutralise the pathogen. This means that when the body encounters it again it can quickly produce the compounds it knows can kill it. This is how immunisations and vaccinations work. The concept of boosting your immune system sounds very straight forward however it's not as easy as popping a few pills and bob's your uncle. If only. Instead you have to think about it as a process to be tackled on a daily basis over a period of time. The benefits of some vitamins and minerals take longer to see than others, for example vitamin C is water soluble to absorbed straight away while vitamin D is fat soluble so its stored in fat cells rather than circulating around the body. So don't wait until you feel poorly and run down, start building your health up now to ensure your immune system is in tip top condition for when it does have to deal with an onslaught of winter bugs. A weakened immune system can be helped with simple diet changes Many of us do not get enough vitamin D, which is produced by the body when we’re exposed to sunshine, it could be said that we don’t get enough of it during the summer and let alone in the winter. Vitamin D itself is vital for the adequate functioning of the immune system but also enhances the body’s absorption of other vitamins and minerals like calcium, iron, magnesium, zinc and phosphate. Oily fish, such as pilchards, sardines, mackerel and some salmon are a good source of vitamin D and also high in omega-3 fatty acids, which may also help enhance the function of the immune cells. And it goes without saying that you should be eating at least five portions of fruit and veg a day! Not only do vitamins and minerals optimise the immune system, they have an anti-inflammatory effect too, so if the immune system over-responds, these micronutrients can help resolve the inflammation this causes. These vitamins and minerals also help the body produce anti-bacterial compounds that fight infection within the body while compounds known as polyphenols support immunity. A healthy diet has therefore never been more important - if you feel you are not achieving balance then a multivitamin can help bridge the shortfall. Alternatively consider targeted supplements to support your immune system including vitamin D, vitamin C, zinc, selenium, echinacea and probiotics. Foods that help to support a healthy immune system Salmon - not only does salmon supply your body with vitamin D, but it's also loaded with immune-supporting omega-3 fatty acids. Broccoli - this awesome vegetable is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. Eggs yolks - they contain the important nutrient vitamin D, along with other key vitamins and minerals for immune support, like selenium. In fact the egg yolk is a nutrition powerhouse, containing calcium, iron, magnesium, phosphorus, potassium, sodium and zinc. They are also a good source of B vitamins, vitamin A, E and K. Garlic - it’s immune-boosting properties appear to come from a heavy concentration of sulfur-containing compounds, such as allicin. Fortified orange juice - a regular glass of fortified orange juice can give your body as much as 15% of the daily requirement of vitamin D, along with 100% of your daily vitamin C requirements. Further to this 100% orange juice contains a natural plant chemical, or flavonoid, that may offer health benefits to humans. In fact, research suggests that among those who consumed flavonoids, there was a 33% decrease in upper respiratory tract infections, compared with those who did not consume flavonoids. Beef - enjoying lean beef in moderation can be a part of a healthy diet. Beef is a natural source of vitamin D, as well as other immune-supporting nutrients like zinc. Spinach - this leafy green is rich in vitamin C and is also packed with numerous antioxidants and beta carotene, both of which may increase the infection-fighting ability of our immune systems. It can be said that every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies such as avoiding smoking, eating a diet high in fruits and vegetables, exercising regularly, maintaining a healthy weight, drinking in moderation, getting good quality sleep, maintaining a good hygiene routine and minimising stress. It's not rocket science, just healthy living.
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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 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!
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Black pepper and turmeric have been found to aid in weight loss
The active ingredient within turmeric is curcumin and it's known for its prowess as an antioxidant and anti-inflammatory. Unfortunately though, it is also known for its very low bioavailability. This means that you can consume turmeric but can't actually absorb it into the body in order to benefit from it. However there is a way to rectify this problem.
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UK government urged to evaluate role of gut microbiome in coronovirus
As reported in the Daily Mail recently, more than 120 of the UK's most prominent scientists have written to the Health Secretary, Matt Hancock, asking him to investigate the link between the gut microbiome in coronovirus citing a growing body of compelling research that puts those with poor gut health at higher risk of suffering severe COVID-19.
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Best supplements for women over 50
If you're in your 50's then its a good time to look at how dietary support can help you to be as healthy as you can be. As your body gets older your nutritional requirements change, you need more of certain vitamins and minerals and less of others.
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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Gut health is key to a strong immune system
The human gastrointestinal tract houses an huge and complex community of bacteria - collectively known as the gut microbiota. This community of bacteria provides a number of benefits to our health including the regulation of the body's immune system.
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Should I be taking a vitamin D supplement?
The COVID-19 pandemic has left a lot of us spending more time indoors than we normally would and for high risk individuals and the elderly the guidelines are to self isolate for 3 months meaning no time at all can be spent outside. Due to the fact that vitamin D is converted to its active form by the action of sunlight on the skin there is an increased risk of widespread vitamin D deficiency.
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