National Brain Health Week: Smart Foods and Supplements

This week is Global Brain Awareness Week, a campaign which promotes awareness of brain health and research.

While many of us know about the link between fish oil and brain health, there are a number of other nutrients which have been shown to support the brain, improving memory and focus, and protecting against age-related cognitive decline.

Read on for some valuable ‘brain boosting’ foods to add to your weekly shopping list, and some useful ideas to incorporate them simply and easily into your everyday meals and snacks.

1. Breakfast Brain Booster: Supergreens

A recent study on brain health and nutrition conducted at Rushmore University Medical Center found a ‘protective benefit from just one serving per day of green leafy vegetables’ (1). Leafy greens such as kale, romaine lettuce and spinach are a rich source of vitamin K, believed to slow brain ageing and improve memory and cognitive abilities.

Add a handful of kale into your fruit smoothie each morning, or stir spinach into your scrambled eggs. Supergreens powders – leafy greens in concentrated form – are also easy to add to smoothies or stir into porridge.

2. Smart Snacking: Dark Chocolate

Dark chocolate boosts mood, focus and alertness, making it a guilt-free snack. Just a couple of squares of dark chocolate supplies enough potent flavonols to boost the brain’s supply of oxygen, enhancing brain function for around two hours (2).

Try a couple of squares of good quality dark chocolate, a cup of cocoa or a handful of raw cacao nibs mid-morning, to keep you alert until lunchtime.

3. Lunchtime: Brain Boosting Beetroot

Dietary nitrates, such as those naturally present in beetroot, boost blood flow to the brain. An optimum supply of blood and oxygen to the brain is essential for mental alertness and cognitive function. A recent study confirmed these benefits, showing that older adults displayed brain patterns and activity similar to much younger adults after a daily shot of Beet-It beetroot juice and a brisk walk (3).

Try a beetroot and goat’s cheese salad for lunch, or add nitrate-rich rocket and raw grated carrot to sandwiches and wraps. A shot of beetroot juice is another great way to boost your dietary nitrates after lunch. Follow with a brisk walk to boost the flow of oxygen to the brain and keep your brain sharp throughout the afternoon.

4. Dinner: Black and Blue Brain Boosters

Anthocyanins – touted as being the most valuable plant pigment for brain health – help to repair and protect brain cells. These powerful antioxidant and anti-inflammatory nutrients are found in very dark coloured plant foods such as black beans, black rice, aubergines, blueberries and blackberries.

Studies have found that these blue-black foods rich in anthocyanins improve brain signalling, which has a positive effect on learning and short-term memory (4).

Try a bean chilli for dinner, using brain-boosting kidney beans and black beans. Use anthocyanin-rich black rice instead of white or brown rice. Tart and juicy blackberries work well with evening meals too, mixed with fresh side salads or paired with rich meats such as duck or venison.

1. Morris MC et al (2017) Nutrients and bioactives in green leafy vegetables and cognitive decline. Neurology. December 20.
2. University of Nottingham. “Boosting Brain Power — With Chocolate.” ScienceDaily. (accessed March 4, 2018).
3. Meredith Petrie W. et al (2017) Beet Root Juice: An Ergogenic Aid for Exercise and the Aging Brain. The Journals of Gerontology: Series A, Volume 72, Issue 9, 1 September 2017, Pages 1284–1289
4. Krikorian R et al (2010) Blueberry Supplementation Improves Memory in Older Adults. J Agric Food Chem. 2010 Apr 14; 58(7): 3996–4000.


Just How Beneficial Is ‘Good’ Bacteria to the Body?

It’s quite well known that the good bacteria of our internal microbiome help to support the health of the digestive system. However, recent research has highlighted other areas where using specific good bacteria could support other areas of health and wellbeing. This includes intimate health, skin health, mood and memory.

Good bacteria for mood and memory

In the last decade, it has been revealed that the brain and the gut are in constant communication with each other. This has led to a field of research known as ‘psychobiotics’, investigating the link between the gut flora and the development of psychological problems (1).

Specific bacteria shown to be helpful for mood and memory
  • Studies have indicated that probiotic treatment can induce behavioural and psychological changes, including improved memory and reduced anxiety (2). The strains with the most consistent research include Lactobacillus casei, Lactobacillus rhamnosus, Lactobacillus acidophilus and Bifidobacteria bifidum.
  • In a study on chronic fatigue syndrome, supplementation with L. casei was linked to a significant decrease in anxiety symptoms (3).
  • L. rhamnosus has been shown to reduce stress induced anxiety and depression (4).
  • A study providing L. acidophilus, L. casei and B. bifidus (2 billion of each) over 8 weeks: The patients who had received the probiotic combination had significantly decreased total scores on the Beck Depression Inventory. In addition, they had significant decreases in systemic inflammation (2,5).

Good bacteria for intimate health

Vaginal infections affect 300 million women worldwide:

  • 75% of women will suffer thrush at least once in their lives and over 5% will suffer recurrent episodes more than 4 times a year.
  • Bacterial Vaginosis (BV) is actually the most common cause of vaginal infections in women of childbearing age, affecting up to 84% women. BV in some women may also produce irritation and discomfort. Left untreated BV can lead to infertility and premature labour.

Treatment for BV (antibiotics) can lead to the overgrowth of candida, resulting in thrush. Likewise, treatments for thrush can lead to dysbiosis in the vaginal flora, resulting in a change in vaginal pH leading to BV. Therefore, a product which can address both issues, without the need for a woman to know which infection she has and offering prevention as well as treatment of both, will help to break the vicious cycle many women find themselves in.

Specific bacteria researched for intimate health

A combination of Lactobacillus rhamnosus, Lactobacillus plantarum and Bifidobateria animalis subsp. lactis has been extensively researched for their role in the maintenance of vaginal pH and control of bacteria and yeasts, and has been shown to be effective against both thrush and BV infections.

In a trial carried out using L. rhamnosus, L. plantarum and B. animalis subsp. lactis the women who were using the supplement reported effective relief from:

  • Itching
  • Burning
  • Discharge
  • Dryness (6)

Good bacteria to support skin health

The link between skin health and the health of the gut is not new. Researchers as far back as 1930 suspected a link between gut health and skin health – modern research though, has confirmed the importance of this relationship.

This means that good bacteria could be very helpful in reducing the severity of all manner of skin complaints.

Did you know?
    • 40% of those people who suffer with inflammatory bowel diseases, also struggle with some form of skin disorder.
    • Unbalanced gut flora is 10 times more common in those people who are suffering with acne rosacea.
    • Many skin conditions including acne rosacea, psoriasis and dermatitis have now been shown to be linked to increased levels of unfriendly bacteria in the gut.
Specific good bacteria researched for benefits in skin health

A combination of Lactobacillus plantarum, Lactobacillus reuteri and Lactobacillus rhamnosus, has been extensively trialled for its action on skin health. This specific combination has been found to inhibit the following pathogens: (7)

  • Staphyloccocus aureas – responsible for skin infections, pimples, impetigo, boils, abscesses and cellulitis. The combination of bacteria can inhibit this pathogen within 24 hours.
  • Pseudomonas aeruginosa – responsible for inflammation, sepsis, skin infections and dermatitis. The bacteria are strongly effective in reducing this pathogen within just 3 hours and they maintain their inhibitory effect for over 24 hours.
  • Propionibacterium acnes – responsible for skin discomforts such as acne vulgaris and oily skin. The bacterial combination has been shown to have the ability to inhibit this bacteria within 48 hours with a continued reduction over 7 days.
  • Staphylococcus epidermis – an opportunistic pathogen responsible for unbalanced skin microbiota and the worsening of skin conditions. The 3 strains reduced levels of this pathogen within 3 hours.

Written by Jenny Logan, Natures Aid Technical Training Manager

1. The best probiotics for mood: Psychobioitcs May enhance the Gut-Brain Connection. Kathleen Jade, UHN Daily, Apr. 2017.
2. The effects of probiotics on depressive symptoms in humans: a systematic review. Caroline J K Wallace Ann Gen Psychiatry 2017
3. A randomised, double blind, placebo controlled, pilot study of a probiotic in emotional symptoms of chronic fatigue syndrome. A Venket Roo et al, Gut Pathog, 2009
4. Ingestion of Lactobacillus strain regulates emotional behaviour and central GABA receptor expression in a mouse, via the Vegas nerve; Javier A Bravo et al, Proc Natl Acad Sci USA, 2011
5. Nutrition 2015 Sept 28 pii 50899-9007
6. Intimique FS – Efficacy Dossier – Principum Division – Rev 01/01/2017
7. Synbalance ProBeauty Shield – Efficacy Dossier Rev 01 2017


National Heart Month: Heart Health and Omega-3

The heart is the most vital organ in the body, beating around 100,000 times per day to get blood pumping to all areas of your body, transporting vital nutrients and oxygen to enable optimal function. It is estimated that around one quarter of deaths in the UK each year are attributed to cardiovascular disease (CVD), with an equal gender split of those with a cardiovascular condition. So where does it all go wrong and, importantly, how can you protect your heart?

Some of the risk factors for CVD include poor diet, sedentary lifestyle, smoking, drinking excessive amounts of alcohol and being overweight, as well as diabetes, high blood pressure and high cholesterol. When considering these risk factors, it is clear that applying some healthy dietary and lifestyle techniques is likely to have a beneficial effect.

EPA & DHA reduce the risk of CVD, reducing high blood pressure and high cholesterol

It’s no secret that the Inuit consumed high doses of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), from a diet rich in oily fish. Interestingly, Inuits also had an overall reduced risk for coronary heart disease. Coincidence? Well, when we look at the research, we see that both EPA and DHA have been shown to reduce high cholesterol levels and high blood pressure, risk factors for CVD.

You can obtain EPA and DHA from oily fish such as mackerel, salmon, herring, anchovies and sardines, with studies suggesting a decrease in CVD risk with the consumption of 2-5 portions of fish per week. The Food Standards Agency recommend 2-3 portions per week, due to sea pollutant levels; high amounts of fish in the diet could increase mercury exposure, which is also suggested as a possible contributor to poor heart health (1). For the few times per week that you do enjoy a portion (140 grams) of fish, consider broiling or baking your fish rather than frying it, as frying increases exposure to trans fats, which may increase cholesterol levels and negate any benefit for a healthy diet.

High levels of arachidonic acid (AA), an omega-6 long-chain fatty acid, relative to EPA levels, are an established risk factor for CVD. Whilst we obtain EPA from fish, AA is obtained from grains, as well as meat and dairy products produced from animals fed a high grain diet; for this reason, organic meat and dairy products are recommended as the animals consume at least 51% of their diet from pasture.

If you are not a fan of fish, or wish to further reduce your risk of CVD, consider supplementing with a purified fish oil supplement obtained from wild fish, such as Igennus Pure Essentials Super Concentrated Omega-3 Wild Fish Oil, containing 660mg of EPA and DHA per capsule (2). One capsule also contains 25mcg of vitamin D (2.5x the recommended daily intake), with deficiency of vitamin D also being linked to an increased risk of CVD (3). Unfortunately, the body’s ability to produce vitamin D from sunlight is vastly diminished in the UK, especially during the winter months, making this supplement ideal for protecting the health of your heart.

Whilst some vegetarian forms of omega-3 oils exist, many studies suggest that supplementing fatty acids from animal sources has a more potent effect than using a plant form of omega-3 oil (4). This is likely due to the body not being very efficient at converting short-chain fatty acids (ALA, SDA) to the beneficial long-chain fatty acids EPA and DHA.

If you have been diagnosed with CVD, high blood pressure or high cholesterol levels, consider a higher dose EPA and DHA supplement such as Pharmepa Restore and Maintain, as at least 1 gram of EPA and DHA per day is shown as beneficial in reducing levels of these important CVD risk factors (5). This is particularly beneficial for those prescribed statins, as studies suggest that DHA levels are depleted with use of statins whilst, simultaneously, supplementation of EPA when taking statins has a positive effect on cholesterol levels (6, 7).

Antioxidants, such as CoQ10, have a cardioprotective effect

Statins work by blocking the liver’s production of cholesterol, to manage those with high cholesterol levels. However, a common side effect of statins is reduced energy, as they also block the liver’s production of a naturally occurring substance – co-enzyme Q10 (CoQ10). CoQ10 is required in every cell of the body for energy production, especially in the heart area where a lot of energy is required. For those taking statins, a supplement is highly recommended to support reduced energy levels, support the health of the heart and, as studies also show, it has a beneficial effect on blood pressure and cholesterol levels (8). Supplementing with Igennus VESIsorb Ubiquinol provides the body with CoQ10 in its ready to use form, allowing quick absorption and utilisation in the body. Ubiquinol is also a potent antioxidant, providing protection to the heart against the oxidative side effects of CVD, as well as stress, smoking, consuming alcohol, and a poor diet.

Other antioxidant-rich foods that can be included in the diet to protect the heart and other organs from oxidative stress include fruit and vegetables, especially brightly coloured berries and dark green leafy vegetables, green tea and cocoa, with green tea showing an additional cardio-protective effect by reducing total cholesterol and blood pressure (9).

Optimising the diet to protect the heart

Be aware of your salt intake. Whilst it is well known that a high salt diet can have a negative impact on blood pressure, many are still unaware of just how much salt you should consume each day, and of how much is contained within foods that are consumed. The British Heart Foundation recommends a maximum of 2.5 grams of sodium and 6 grams of salt per day for an adult, and much less for those under the age of 18. The common culprits of foods high in salt include ready-meals, take-away foods, tinned foods, salted crisps and nuts, and cooking sauces. Become familiar with reading food labels and keep track of how much salt you consume each day.

Adherence to both the Mediterranean diet and the DASH (dietary approaches to stop hypertension) diet have shown promise in reducing risk for developing CVD, and for reducing cholesterol levels and blood pressure. Both diets recommend antioxidant-rich foods from fruit and vegetables, as well as good quality fats from fish and nuts, whilst reducing your intake of processed foods (high in salt), reducing refined foods such as cakes and biscuits, and recommending the consumption of whole grains.

Finally, get the heart racing

Whilst many positive changes to the diet can have a beneficial effect on the health of your heart, increasing your activity levels can also reduce your risk of developing CVD. Activity trackers, such as a pedometer or a fitness tracking watch, can be a fun way to ensure you are moving around and getting active each day. Some now even contain heart rate trackers, as well as the ability to track your food intake, useful for ensuring you don’t exceed your recommended level of sodium.

1. Genchi, G., Sinicropi, M. S., Carocci, et al. (2017). ‘Mercury Exposure and Heart Diseases’, International Journal of Environmental Research and Public Health, 14(1), 74.
2. Lentjes M. A. H., Keogh R. H., Welch A. A., et al. (2017). ‘ Longitudinal associations between marine omega-3 supplement users and coronary heart disease in a UK population based cohort’, BMJ Open 2017, 7
3. Mozos, I., & Marginean, O. (2015). ‘Links between Vitamin D Deficiency and Cardiovascular Diseases’, BioMed Research International, 109275.
4. Liu L., Hu Q., Wu H., et al. (2016). ‘Protective role of n6/n3 PUFA supplementation with varying DHA/EPA ratios against atherosclerosis in mice’, The Journal of Nutritional Biochemistry, 32, pp. 171-180.
5. Alexander D. D., Miller P. E., Van Elswyk M. E., et al. (2017). ‘A Meta-Analysis of Randomized Controlled Trials and Prospective Cohort Studies of Eicosapentaenoic and Docosahexaenoic Long-Chain Omega-3 Fatty Acids and Coronary Heart Disease Risk’, Mayo Clinic Proceedings, 92 (1), pp 15-29.
6. Nozue, T., & Michishita, I. (2015). ‘Statin treatment alters serum n-3 to n-6 polyunsaturated fatty acids ratio in patients with dyslipidemia’, Lipids in Health and Disease, 14, (67).
7. Yokoyama M, Origasa H, Matsuzaki M, et al. (2007). ‘Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label, blinded endpoint analysis’, Lancet, 369 (9567), pp. 1090-1098.
8. Flowers N., Hartley L., Todkill D., et al. (2014). ‘Co-enzyme Q10 supplementation for the primary prevention of cardiovascular disease’, Cochrane Database of Systematic Reviews, 12.
9. Hartley L., Flowers N., Holmes J., et al. (2013). ‘Green and black tea for the primary prevention of cardiovascular disease’. Cochrane Database of Systematic Reviews 2013, 6.


How to Beat Blue Monday: Natural Energy and Mood Boosters

The holiday season is behind us and the most depressing day of the year is on the horizon. Blue Monday (the third Monday of the year) is cited to be the ‘perfect storm’ of post-holiday blues, gloomy weather, work stress and financial woes following Christmas over-indulgence.

Read on for tips on how to bring some post-Christmas cheer to your January with natural energy and mood boosters.

Probiotics for the Brain

New research shows that the health of our digestive tract has a direct impact on mental health issues such as anxiety and depression.

Our brain and our gut are in constant communication. In fact, our gut microbiome – the microbes naturally present in our gut – influences the function of the brain because of its affect on the immune system, our hormones and neurotransmitter pathways.

“Our habits – including our diet – are important factors modulating the microbiome-gut-brain axis, so an appropriate diet is important for adequate mental health”, says physician Juan Lima-Ojeda, who specialises in mental health research.

Indeed probiotic supplements have been shown to relieve symptoms of depression and even show improved brain function in areas of the brain linked with mood.

For anyone looking to support a healthy mood it would be wise to focus on a diet aimed at optimising gut bacteria. Overindulgence at Christmas usually means an abundance of sugar and a lack of healthy fibre. Redress the balance with prebiotic foods such as bananas, garlic, leeks and onions to encourage a healthy gut microbiome. Probiotic yoghurts and good quality probiotic supplements can also help to replenish healthy bacteria, supporting mood and wellbeing.

Amino Acids improve Energy and Mood

Tyrosine is an amino acid used to make brain chemicals such as dopamine, and noradrenaline. It is often used in supplement form to support energy levels and to protect against the effects of stress.

When you experience stress, your brain uses tyrosine to make noradrenaline. This stimulates your central nervous system and increases your energy and mental power. It can, however, take time to then replenish tyrosine stores and so tyrosine supplementation may be helpful during stressful periods. Some studies suggest that both memory and performance under stress are improved with tyrosine supplementation.

Tyrosine may also be helpful after periods of sleep deprivation. Studies have found that tyrosine supplementation may help to improve memory, reasoning and vigilance in sleep-deprived adults.

To ensure a healthy intake of tyrosine, be sure to include plenty of tyrosine-rich foods such as fish, eggs, almonds, lima beans, sesame seeds, pumpkin seeds, oats and bananas. Those who supplement normally take around 500mg to 2000mg daily, split into two doses.

A second amino acid linked to mood is tryptophan, which is used to make serotonin, your brain’s ‘feel good’ hormone.

Low serotonin levels are linked with conditions such as depression. There is a lot of interest in a form of tryptophan called 5-HTP, a natural supplement that has been found in preliminary studies to be as effective as antidepressant drugs such as imipramine and fluvoxamine. Other studies have found that 5-HTP enhances feelings of wellbeing in healthy people.

The richest sources of tryptophan are beans, seafood, chicken and eggs. The supplement 5-HTP is believed to be effective at boosting brain levels of serotonin, especially if it is taken separately from food. The usual dosage for depression is 100mg, taken two or three times a day.

DHA: Brain Food

The human brain is almost 60% fat, and so the right type of fats are essential to support optimal mental health. The type of fat that makes up the cell membranes in the brain is an omega-3 fatty acid called DHA. Without good levels of DHA, the brain has trouble utilising serotonin. Low levels of DHA are therefore linked with depression and anxiety.

In studies, 300mg fish oil daily – a rich source of DHA – has been found to be effective in the treatment of mild depression. Fish oil has also been found in double blind studies to be helpful in relieving symptoms of anxiety at a dose of 2g daily.

The best sources of DHA are oily fish such as salmon, mackerel and sardines. While flaxseed provides some omega-3, vegetarians and vegans can actually obtain DHA through marine algae. Omega-3 supplements made from algae are just as effective as fish oil supplements, and provide a simple and direct source of vegetarian DHA.

Juan M. Lima-Ojeda et al. “I Am I and My Bacterial Circumstances”: Linking Gut Microbiome, Neurodevelopment, and Depression” Frontiers in Psychiatry. Published online August 22 2017
Tillisch K et al. Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology. 2013 Jun; 144(7):1394-401, 1401.e1-4.
. Dash S et al. The gut microbiome and diet in psychiatry: focus on depression. Curr Opin Psychiatry. 2015 Jan; 28(1):1-6.
Maria Ines Pinto-Sanchez et al. Probiotic Bifidobacterium longum NCC3001 Reduces Depression Scores and Alters Brain Activity: a Pilot Study in Patients With Irritable Bowel Syndrome. Gastroenterology, 2017
Badawy A. Novel nutritional treatment for manic and psychotic disorders: a review of tryptophan and tyrosine depletion studies and the potential of protein-based formulations using glycomacropeptide. Psychopharmacology (Berl). 2013
Iovieno N et al. Second-tier natural antidepressants: review and critique. J Affect Disord. 2011
Kiecolt-Glaser JK et al. “Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial.” Brain Behav Immun 25:1725-1734 (2011)


Natural Treatments for the Common Cold

Cold and flu season is upon us, meaning that 1 in 5 of us are currently suffering with the telltale coughs, sore throats and congestion. Those who feel run down with these symptoms more than a couple of times each year would do well to boost their body’s defences and take natural measures to ease symptoms.

Read on for the top three ways to support your immune system and stay fighting fit this winter.

The Perils of the Party Season

Colds spread quickly in winter, as we tend to congregate indoors in large groups. This means that we need to take special care to protect ourselves against infection.

Two well-known ‘anti-nutrients’, which deplete our immune defences, are found everywhere during the party season – sugar and alcohol. Both sugar and alcohol deplete levels of immune boosting nutrients such as magnesium, zinc, vitamin C and selenium. Eating or drinking 8 tbsp of sugar, the equivalent of a couple of mince pies and a hot chocolate drink, can reduce the ability of white blood cells to kill germs by forty percent. Alcohol also suppresses the ability of white blood cells to multiply, meaning that infection can take hold more easily.

Avoiding sugar and alcohol completely can be hard during the party season, but a couple of simple measures will help protect your immune system. Try eating a high protein snack before a party, to reduce sugar cravings later on. Keep alcohol intake to no more than two drinks each day.

Prevention is Better than Cure

The immune system is dependent upon a whole host of nutrients to keep it functioning optimally. However, there is one particularly critical nutrient which tends to be lacking in winter months. Vitamin D levels begin to fall in October as the days get darker. A recent study published in the British Medical Journal suggests that daily vitamin D supplementation should reduce the risk of colds and flu, especially in the winter months (1).

It is difficult to obtain adequate vitamin D from food sources, meaning that supplementation is normally recommended. Public Health England recently advised that during the autumn and winter, all children and adults should be taking supplements with ten micrograms (mcg) of vitamin D daily.

Fighting the Virus

If a cold has already taken hold, there are some effective ways to lessen its duration and reduce the severity of symptoms.

Recent studies have found that probiotic bacteria have immune boosting benefits. They have natural antibiotic properties, and they help to boost the activity of white blood cells which fight off the cold virus. Taking a probiotic supplement has been shown to reduce the duration of the common cold by two days. Probiotics also appear to reduce the severity of symptoms and the incidence of fever. They are also considered safe and beneficial for children. Children taking probiotics are also less likely to suffer with fever, coughing and congestion, and have fewer days off school due to illness. The types of probiotic found to be most helpful are lactobacillus and bifidobacterium (2,3).

Other studies have found zinc to be useful in fighting cold symptoms, with zinc lozenges proving particularly useful in reducing cold symptoms and the duration of illness (4). During an infection, zinc is used by the body to activate lymphocytes, to attack and kill the cold virus. Zinc deficiency impairs cell-mediated immunity, meaning that viruses can take hold and multiply more easily.

While there is no cure for the common cold, there are certainly ways to boost your natural defences, and to quicken your road to recovery. Keeping your immune system fighting fit can help to ensure that you enjoy a happy and healthy festive break.

1. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data. BMJ 2017;356:i6583
2. Probiotic effects on cold and influenza-like symptom incidence and duration in children. Pediatrics 2009;2008-2666
3. Probiotics for prevention and treatment of respiratory tract infections in children. Med 2016 95(31):e4509
4. Zinc gluconate lozenges for treating the common cold. A randomized, double-blind, placebo-controlled study. Ann Intern Med 1996;125(2):81-88

omega 3

Omega 3 Benefits with Wild Nutrition

Wild Nutrition’s Top 3 Benefits of Omega 3

Good levels of omega 3 essential fatty acids in the form of EPA and DHA are required for our brain, eyes, immune system, heart, skin, cognition and nervous system. Omega 3 forms part of the cell structure which explains why it’s so integral to so many systems in the body. We can get these fats from the foods we eat and from sourcing the best quality supplements.

Here are Wild Nutrition’s top 3 benefits of omega 3:

1. Keeps omega 3:6 in balance

In the western diet we often get more omega 6 than omega 3, which can disrupt our omega 3:6 ratio. This means our need for it goes up as it’s important to keep these two essential fats in balance to help prevent inflammation. Eating wild caught oily fish can be helpful or alternatively you can supplement with a fish oil to keep your omega 3 within a healthy range.

2. There is no need for conversion

Many people consume flax, chia and hemp and assume they are getting enough omega 3. However, these plant based foods contain the precursor to omega 3 called alpha linolenic acid (ALA). The body has to convert ALA to omega 3 but unfortunately the conversion rate can be quite low in humans. This conversion is also reliant on iron and zinc so these nutrients must not be deficient. Taking a high quality fish oil that contains omega 3 which has already been converted in the body of the fish, means it is therefore readily available for the human body to use.

3. Prepares the body to conceive

Omega 3 is very important if you are preparing to or trying to conceive for both the man and the woman. It plays a central role in sperm formation, having a positive effect on fertility. The foetus, young infant and growing child need omega 3 just like their parents as EFAs (essential fatty acids) are very important for brain development. The human brain is around 60% fat with DHA found predominantly in the grey matter, which includes areas of the brain responsible for sensory perception and intelligence.

Wild Nutrition have recently launched a new easy-to-swallow Pure Strength Omega 3 with small capsules, Marine Stewardship Council (MSC) certified Alaskan Pollock and a ratio of EPA to DHA that is naturally found in these fish.


International Stress Awareness Day – Relieving Stress Naturally

Natural Stress Relief

November 1st is International Stress Awareness Day, a campaign aimed at highlighting the importance of stress management and ending the stigma associated with mental health.

Stress is one of the most common illnesses in the UK, costing the country an estimated £10 billion each year. The first signs of stress are usually sleep difficulties, low energy, tense muscles and digestive problems. Long term stress has been linked to a wide range of serious diseases including heart disease, obesity, depression and inflammatory conditions such as arthritis.

Modern lifestyles often mean that stress is unavoidable. Tight work deadlines, juggling work life and family life and financial pressures all increase stress levels. While many of these pressures are unavoidable, it is important to be able to manage our response to stress effectively.

Taking early steps to support your physical and mental wellbeing can prevent stress from becoming a more serious and long term problem. Below are three of the most effective ways to beat stress naturally.

Balance Your Blood Sugar

Stress can cause blood sugar swings because stress hormones create signals to raise blood sugar. This can result in a vicious cycle, leading to poorly controlled blood sugar peaks and dips, sugar cravings, poor energy levels and sleep difficulties.

For this reason, eating in a way that helps manage your blood sugar levels is crucial. Eating a protein-rich breakfast and reducing sugar and caffeine will help to eliminate extreme blood sugar fluctuations.

Also try to base your main meals around blood sugar stabilising whole foods that are rich in soluble fibre, protein and essential fatty acids. These include foods such as oats and barley, beans and lentils, nuts and seeds, vegetables, berries, natural yoghurt and oily fish.

Work Out to Wind Down

It is well known that exercise reduces stress. Studies show that those who exercise suffer from less depression and anxiety (1,2). For those too tired to exercise, it may be worth considering that exercise is also known to reduce levels of fatigue (3,4).

Exercise boosts the levels of certain brain chemicals such as serotonin and norepinephrine, which help to buffer the effects of stress. Exercise also increases the levels of GABA, a neurotransmitter with a potent calming effect on the mind and body. For a lower intensity workout, yoga has been found to be particularly effective in raising levels of stress-relieving GABA (5).

The mood-boosting effects of exercise are both immediate and long-term. Just one exercise session triggers the release of mood-boosting chemicals, while it is thought that in the long term the brain can actually be remodelled with a greater proportion of ‘calming’ neurons to defend against stress (6).

Stress Relieving Supplements

The adrenals, which sit on top of the kidneys, are the chief organs for dealing with stress, producing the stress hormones cortisol and adrenaline. Ongoing stress can make it hard for the adrenals to function properly, leading to unhealthy levels of stress hormones such as cortisol. The result is symptoms such as sleep disruption, weight gain, anxiety disorders and fatigue. One way to protect against the effects of stress is to support the adrenal glands.

The health of the adrenals relies on two key vitamins for healthy function – vitamin C and vitamin B5. The adrenals need these vitamins to manufacture hormones. Studies have found that vitamin C and B5 supplementation lowers excessive cortisol levels and helps adults to feel less ‘stressed’ (7,8).

Another adrenal supportive nutrient is the mineral magnesium. Sometimes referred to as the ‘anti-stress mineral’, magnesium supports our adrenals and also improves quality of sleep. It increases GABA, a ‘calming’ brain chemical, and lowers levels of cortisol (9).

Medical herbalists often use adaptogens to help relieve stress. Adaptogens are believed to help the adrenal system regulate hormones and manage stress. For example, the adaptogen ashwagandha has been found to significantly lower cortisol levels in stressed individuals when taken over a period of 60 days (10). Other popular adaptogens include Siberian ginseng, rhodiola and maca.

1. Rethorst CD et al (2009) The antidepressive effects of exercise: a meta-analysis of randomized trials. Sports Med. 39(6):491-511.
2. Wipfli BM (2008) The anxiolytic effects of exercise: a meta-analysis of randomized trials and dose-response analysis. J Sport Exerc Psychol. 30(4):392-410.
3. Resnick et al (2006) Cross-sectional relationship of reported fatigue to obesity, diet, and physical activity: results from the third national health and nutrition examination survey. J Clin Sleep Med. 2(2):163-9.
4. Theorell-Haglöw J et al (2006) What are the important risk factors for daytime sleepiness and fatigue in women? Sleep.29(6):751-7.
5. Streeter CC et al (2010) Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. J Altern Complement Med. 16(11): 1145–1152.
6. Schoenfeld et al . (2013) Physical exercise prevents stress-induced activation of granule neurons and enhances local inhibitory mechanisms in the dentate gyrus. J Neurosci 33(18):7770-7
7. Brody S et al (2002) A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology (Berl). 159(3):319-24.
8. Onuki M, Suzawa A. (2016) Effect of pantethine on the function of the adrenal cortex. 2. Clinical experience using pantethine in cases under steroid hormone treatment. 18:937-940. [Article in Japanese]
9. Möykkynen T et al Neuroreport. 2001 Magnesium potentiation of the function of native and recombinant GABA(A) receptors. 12(10):2175-9.
10. K. Chandrasekhar et al (2012) A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults. Indian J Psychol Med. 34(3): 255–262.


Fighting Your Vitamin D-Mons with BetterYou

Fight Your Vitamin D-Mons

With winter well on the way, the coughs, headaches and constant tiredness you take for granted may be a symptom of something more serious than just sunlight withdrawal.

So BetterYou, the vitamin oral spray experts, are on hand to explain the importance of vitamin D.

Why is vitamin D so important?

Vitamin D is vital for the development of healthy bones, boosting immunity and helping to fight off colds and flu. Having adequate levels of vitamin D has also been linked to helping prevent cardiovascular diseases, IBS and other auto-immune diseases.

How do I get vitamin D?

We make vitamin D from sunlight, but sadly even during the summer months we miss out on the vital vitamin as we layer on the SPF or head for the shade. So, along with our increasingly indoor lifestyles, by the time it gets to winter we have no chance of maintaining our levels from the sun alone.

Another way of getting vitamin D is through our diet, but unless you plan on eating at least seven eggs or twelve packets of cheese everyday, it is extremely difficult to get the recommended daily allowance, even with a healthy diet.

The easiest way to get the right amount of vitamin D is therefore to use a supplement.

Are you at risk?

The Government now recommends that everyone should take a vitamin D supplement throughout the autumn and winter months, with ‘at risk’ groups being advised to supplement all year round, which include:

  • Pregnant and breastfeeding women
  • Infants and children
  • People over the age of 65
  • People with darker skin
  • Those who have low or no sun exposure

What are the signs?

It’s not surprising that around one in five adults and around one in six children (that’s more than 10 million of us!) have low vitamin D levels. So how do you know if you are lacking in the sunshine vitamin?

Tiredness & fatigue, bone & teeth problems, seasonal affective disorder (SAD), coughs & colds, and low mood are all symptoms of vitamin D deficiency that are often overlooked.

If you suffer from any of these on a regular basis it could mean you are lacking in vitamin D and now is the time to start fighting off those D-mons!

Sunshine in a spray

Many of us don’t like taking pills – we can find them difficult to swallow and are restricted to when we can take them.

But now, supplementing the sunshine vitamin has never been so simple. BetterYou has created a range of vitamin D oral sprays suitable for the whole family which deliver the nutrient directly into the bloodstream, via the soft tissue of our inner cheeks, which trials have shown is 2.5 times more effective than taking vitamin capsules.

Taking a spray rather than tablets or capsules also means that the vitamin is not lost through the processes of the digestive system, and is easy to use on the go with no need for food or water.

Take a look at how an oral spray can help boost your levels.

Fight your vitamin D-mons with the award-winning DLux Vitamin D Oral Spray range by BetterYou and get 20% with bodykind this Vitamin D Awareness Week.


Green Cleaning – What does it mean?

What is Green Cleaning?

More and more people are looking at alternative lifestyle choices to minimise their impact on the environment and cleaning is no exception. With terms like “green”, “natural” and “eco” popping up on packaging all over the place the key question is – what actually makes a cleaning product green?

There are no quick and easy answers to this question, but one of the key things to look out for is product ingredients. There are some ingredients that are commonly used in detergents and household products that have a huge impact on the environment. Here are a few to be aware of.

The ingredients Bio D leave out – what to avoid


Used as water softeners and to improve cleaning, they can stimulate excessive growth of algae in the receiving waters. These algae often grow in such great numbers that the water becomes starved of oxygen, killing fish and plant life.

EDTA (Ethylenediaminetetraacetic acid)

This is sometimes used as a substitute for, but also in addition to, phosphates. It is a sequestering agent that attracts heavy metals such as lead and mercury, both of which have known carcinogenic properties. These heavy metals can eventually find their way back into water supplies and are extremely difficult to remove completely.

Optical brighteners

Used in laundry products to give an illusion of ‘whiteness’, they attach themselves to fabric to reflect ‘white light’. Clothes only appear cleaner. Optical brighteners are extremely difficult to biodegrade and can cause severe skin irritation. They can also cause mutations to microorganisms in receiving waters.

Chlorine bleaches

These are contained in conventional toilet cleaners, sanitisers, nappy powders, washing powders and dishwasher detergents. During the breakdown of these types of bleach, carcinogenic toxic substances are formed, similar to the banned pesticide DDT.

Petroleum-derived additives

Most conventional household cleaners contain petroleum-derived additives and detergents. They often break down incompletely and contain toxic impurities that are highly irritant, cause allergic reactions and can endanger plant and animal life.

In addition to those listed above, the following ingredients are contained in the majority of conventional brands of toiletries and cosmetics. Bio-D never use them:

  • Enzymes
  • Lanolin
  • Thiozoles (MI, MIT, MCI and BIT)
  • Urea
  • Tallow
  • Triclosan
  • Phthalates
  • Synthetic fragrances
  • Titanium dioxide
  • Sodium tallowate
  • Chemical plasticisers

3 top tips for glowing skin and beating the bloat

Making waves on the beach – 3 top tips for glowing skin and beating the bloat

Summer is all about feeling good, looking good and hopefully, enjoying a well-earned break. Most of us know the general advice on how to get in shape for the beach, we just need to find the willpower to do it.

However, sometimes no matter how much effort you put in, many of us still feel far from glowing and confident in our bikinis or beach shorts. So, what last minute tips can you employ that might actually make a difference?

3 top tips for glowing skin

  • There’s truth in the saying that great skin starts from within. Boosting intake of essential fats, particularly the omega-3 fats that are often deficient in our diets, can improve skin lustre and reduce inflammation. Try increasing consumption of oily fish such as mackerel or salmon to three portions a week and add a daily snack of a tablespoon of raw unsalted nuts and seeds. These protein rich foods also increase satiation, helping to curb cravings for sugary snacks. If you are not a fish fan, or if you are vegan or vegetarian, try drizzling Udo’s Choice, a plant based omega blend on salads or in smoothies.
  • Hydration really helps improve the skin but remember to sip water throughout the day rather than all in one go.  If you find water too boring, experiment with infusing a jug of water with seasonal fruits and garden herbs such as watermelon and mint. Cucumber water is also deliciously refreshing.
  • You’re not likely to be heading to the Himalayas on holiday but try to make use of some fine grade Himalayan salt crystals in a DIY body scrub to get the skin glowing. Known for their detoxifying properties, these pretty pink crystals have been around for millions of years and contain an impressive 84 minerals including magnesium, calcium, iron and potassium.

3 top tips for beating the bloat

Bloating can falsely change your shape and size, and can make even confident people feel body shy. Depending on the health of your digestion you may also be prone to gaining weight or suffer with food intolerance’s. A dodgy gut can also be the root cause of lethargy, headaches and skin problems.

  • Increase natural, digestion-friendly fibre such as that found in fruit and vegetables. Not only will it improve transit time, but fibrous food also bind to excess oestrogen in the digestive tract, carrying it out of the body. Good sources include brown rice, carrots, cucumbers and celery. However, contrary to good long term advice, don’t overdo plant proteins like beans, pulses or binge on broccoli in the run up to your travels if they are not already in your diet. All can create excessive gas!
  • If you’ve already joined the gut-health trend then you will be familiar with probiotic rich natural foods such as natural yogurt, kefir or sauerkraut. These foods are an ideal way of increasing beneficial bacteria in the gut that help sort tummy issues at source and even help with natural immunity. If you are new to these foods, introduce small amounts daily.
  • How you eat is important too. Mindful is a word that’s becoming ubiquitous for just about anything related to wellbeing but it is fits perfectly when it comes to eating well. Chew slowly and don’t eat when stressed, simple rules that help ease the bloat. And, when a busy day is coming to an end, soak in a magnesium rich Epsom salts to relax muscle stiffness and help promote a restful beauty sleep.