Probiotics, our friends inside

The human intestinal tract is home to trillions of “friendly” bacteria that are crucial in maintaining good health. These bacteria are instrumental in protecting against tummy problems, supporting digestion and absorption of nutrients. The balance of this gut micro flora is also intrinsically linked with immunity, ensuring a positive balance of beneficial gut bacteria will give your immune system a fighting chance of beating off the majority of opportunistic pathogens.

Antacids, antibiotics and low fibre refined diets all disrupt this delicate balance. This is possibly why an estimated 1 in 5 adults in the UK suffer from gastrointestinal complaints. Rebalancing the gut micro flora through the diet or by taking a “probiotic” supplement containing strains of friendly bacteria has been shown to help maintain the health of the intestinal tract and aid digestion, reduced bloating and the establishment of a regular bowel habits.

A change of food may upset a sensitive tummy

Our immune system is used to dealing with bacterial or viral challenges on a regular basis, but when we travel we can encounter different or possibly more pathogenic strains that then cause us to become ill. A change of food may also upset a sensitive tummy, as well as traveller’s diarrhoea people may also suffer from bloating or discomfort. You can reduce your chances of falling ill by giving your immune system and gut flora extra support by taking a probiotic supplement before jetting off to exotic destinations. Closer to home evidence continues to grow that probiotic supplements are a key element in the management of IBS, a combination of L.plantarum and L.acidophilus has been found to be especially effective.

Choosing a probiotic supplement

The effectiveness of probiotics is linked to their ability to survive the transit from stomach to small intestine; to do so they must be able to resist both acidic and alkaline conditions.

To confer health benefits probiotic supplements must contain live bacteria capable of adhering to the intestinal lining and colonise in the colon. Always choose products by trusted and established manufacturers.

Lyophilised (freeze dried) bacteria are stable at room temperature so do not need refrigeration.

Look for a delayed release product, delaying the release of the bacteria until they reach the small intestine protects them against the acidic environment of the stomach and delivering them directly where they are needed.

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Probiotic Lactobacilus rhamnosus aids weight loss in overweight women

A study published recently in the British Journal of Nutrition has found that supplementation with the probiotic L. rhamnosus encourages weight loss in overweight women.

Weight Loss

A probiotic supplement may encourage weight loss and healthy metabolic changes when used alongside a healthy, balanced diet.

A group of 125 overweight men and women were placed on a calorie restricted diet for 12 weeks, followed by a further 12-weeks of a ‘weight maintenance’ diet. While half of the participants were given a placebo supplement, the other half were given two capsules of L rhamnosus probiotic supplements at a total daily dosage of 1.6 billion L rhamnosus bacteria.

Both body weight and body composition were measured at the beginning of the study and then at 12 and 24 weeks. The probiotic supplement did not appear to affect weight loss in the men at all. However, the effect of probiotics on the women in the study was more marked. Compared to the women in the placebo group, those women taking probiotics experienced significantly more weight loss at the 12-week mark. While the placebo group managed a loss of 2.6 kg, those women on probiotics experienced an average loss of 4.4 kg.

After 12 weeks, all of the women were placed on a weight maintenance diet. As expected, the women in the placebo group maintained their original weight loss. In contrast, the women in the probiotic group continued to lose weight and body fat, losing an average of 5.2 kg by the end of the study. These women were also found to have lower levels of circulating leptin, a hormone that helps to regulate appetite and satiety.

It is particularly interesting that the women taking the probiotic continued to lose weight despite eating at maintenance. The study’s results suggest that the L. rhamnosus strain may encourage metabolic changes that favour weight loss. The researchers suggest that probiotics may act by altering the permeability of the intestinal wall. Because probiotics can prevent certain proinflammatory molecules from entering the bloodstream, they might therefore help prevent the chain reaction that leads to glucose intolerance, type 2 diabetes, and obesity. This mechanism of action suggest that other strains of probiotics could have a similar effect. Indeed other studies have encountered similar successful results with probiotics such as lactobacillus fermentum, lactobacillus amylovorus, akkermansia muciniphila and lactobacillus gasserei (2-4).

It is not clear why the rhamnosus probiotic appeared to benefit the women but not the men in the study. The researchers suggested that the men may have needed a higher dose or a longer period of supplementation.

Clearly maintaining a healthy weight requires a healthy, balanced diet. For those wanting to lose weight, this study suggests that a probiotic supplement may encourage weight loss and healthy metabolic changes when used alongside a healthy, balanced diet. The link between probiotics and weight loss is a particularly fascinating one, and hopefully this study will encourage further research in this area.

References

Sanchex M et al (2014) Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation on weight loss and maintenance in obese men and women B J NutrApr 28;111(8):1507-19.

Omar et al (2012). Lactobacillus fermentum and Lactobacillus amylovorus as probiotics alter body adiposity and gut microflora in health persons. Journal of Functional Foods.

Everard A et al (2013) Cross-talk between Akkermansia muciniphila and intestinal epithelium controls diet-induced obesity. PNAS 110:22, 9066-9071.

Reference: Kadooka, Y. et al; ‘Regulation of abdominal adiposity by probiotics (Lactobacillus gasseri SBT2055) in adults with obese tendencies in a randmomized controlled trial.’ European Journal of Clinical Nutrition., June 2010, Vol. 64, No. 6, Pp. 636-643.

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Fertility and Pregnancy Support – From Conception to Birth

Conception

Making the decision to have children may sometimes be easier than getting pregnant. There are many potential causes of infertility, with fertility problems affecting either the man or the woman. Common causes of infertility in women include lack of regular ovulation and endometriosis, and in men the most common cause is poor quality of semen.

Optimum nutrition is absolutely vital for conception and food supplements are useful where an additional intake of specific nutrients is required. AnteNatal Forte provides a combination of nutrients designed to support a woman throughout conception and pregnancy, especially during the first trimester. It is free from vitamin A for those wishing to avoid it, but supplies beta carotene which the body can convert to vitamin A as required. It contains zinc to support normal fertility and reproduction, vitamin B6 which contributes to the regulation of hormonal activity, and folic acid which contributes to normal maternal tissue growth during pregnancy.

ASC Plus provides a combination of synergistic nutrients to support male fertility, including L-arginine, vitamin E, L-taurine, L-Carnitine, zinc and selenium. Zinc supports normal fertility and reproduction, whilst selenium contributes to normal spermatogenesis – the process in which sperm is produced.

Pregnancy

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Pregnancy and omega-3 – a clever combination for baby’s brain

Assuming normal fertility, the next challenge is pregnancy, where there are significant biological changes which occur including an increased demand for nutrients such as vitamin D, B12, folic acid, iron, calcium, magnesium and zinc.

A healthy baby begins with a healthy mum – eating a well-balanced and varied diet that includes fresh fruit and vegetables, wholegrains, pulses and fish will help to provide the nutrients that you and your baby need. Where an additional intake of nutrients is required, a specific pregnancy supplement can be useful. Pregnancy & Lactation Formula is designed to offer comprehensive nutritional support to women during pregnancy and breastfeeding. It includes folic acid at recommended levels along with vitamin B12, iron, zinc and vitamin A at a level considered safe in pregnancy. It’s also important to avoid harmful habits such as smoking and excessive caffeine or alcohol consumption to help reduce the risk of any pregnancy complications.

Pregnancy and omega-3 – a clever combination for baby’s brain…

NHS recommendations suggest that eating fish during pregnancy is beneficial to your health as well as the development of your baby. However it is suggested that you should avoid consuming more than 2 portions of oily fish per week as it may contain pollutants. Omega-3 fatty acids provide EPA and DHA – maternal intake of DHA has been shown to contribute to normal brain and eye development of the foetus and breastfed infants, making its intake rather important.

Mega EPA is a naturally concentrated fish oil of outstanding quality and high potency. Each capsule provides omega-3 fatty acids in a natural triglyceride form, perfect for everyday use. It is of outstanding purity and free from detectable contaminants, so can safely be used during pregnancy and whilst breastfeeding.

Arrival of the newborn

Some expectant mothers choose to take probiotics throughout their pregnancy, as well as give them to their newborn baby. AnteNatal BioFlora is a clinically proven probiotic for pregnant women containing LAB4B – a specific and clinically proven blend of probiotic bacteria. It has been designed to be used particularly during the last trimester of pregnancy, and provides a guaranteed 10 billion live bacteria per daily intake. Baby BioFlora is an easy-to-use powder and contains the same specialist blend of LAB4B probiotics as AnteNatal BioFlora with the addition of G.O.S (galactooligosaccharide) which is found in high concentrations within breast milk. It is suitable to be given to babies from birth and can be used to help establish intestinal microflora in newborns up to 12 months.

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Supportive Supplements for High Blood Pressure

In England, 32 per cent of men and 30 per cent of women have high blood pressure. Unfortunately, many people simply do not know their blood pressure level, despite the fact that measuring blood pressure is quick, easy, cheap and painless.

What is Blood Pressure?

Blood pressure is the force that blood puts on the walls of your arteries when it is pumped around your body by your heart. It is measured with two readings – when the heart beats (systolic pressure) and when it relaxes (diastolic pressure). Essentially, your blood pressure provides an indication of your risk of developing heart disease or suffering a stroke. It is not something to be ignored. Over time, high blood pressure can not only lead to a heart attack or stroke, but it can also damage the kidneys and even cause blindness.

High blood pressure, or hypertension, occurs when blood becomes too ‘thick’ or when arteries become blocked or inflexible. Hypertension can also be caused by changes during pregnancy or by another underlying condition. For the majority however, hypertension is a ‘lifestyle disease’, caused by poor dietary and lifestyle choices that take their toll over time.

Diet and Lifestyle

The first line of treatment in hypertension is often dietary and lifestyle changes. Being overweight, lack of exercise, drinking alcohol and smoking are often the first issues to address. Simple changes include reducing alcohol consumption to 7 units or fewer each week for women or fewer than 14 units for men. Maintaining a healthy weight and following the DASH diet, which emphasises wholegrains alongside 8-10 servings of fruit and vegetables each day, is also recommended.

The importance of sleep is often overlooked in addressing hypertension, yet it is an important consideration. Lack of sleep activates the central nervous system, raising blood pressure. As a result, those of us who are sleep deprived tend to have higher systolic and diastolic blood pressure than those who make sure to get the recommended 8 hours (1).

Stress management is another essential element in guarding against high blood pressure. Unmanaged stress raises levels of corticosteroids which increase blood pressure. Relaxation techniques such as meditation and progressive muscle relaxation can reduce hypertension when practiced consistently (2).

Supportive Supplements

Most of us are aware of the link between salt intake and high blood pressure. This is because excess sodium can increase the constriction of the muscles surrounding the arteries. Magnesium, on the other hand, works to relax these muscles. Magnesium intake is therefore an important factor in managing blood pressure. There is a strong link between magnesium deficiency and heart disease. In fact magnesium supplementation has been found to reduce both systolic and diastolic blood pressure (3). Many of us fail to achieve the recommended daily amount of magnesium, which is 300mg for men and 270mg for women. Cutting down on tea, coffee, sugar and alcohol can help your body to retain magnesium, while increasing magnesium-rich foods such as wholegrains, nuts and seeds, beans and pulses is recommended.

Increasing intake of omega-3, either by eating more oily fish or by taking an omega-3 supplement, is also a sensible measure. Omega-3 helps to reduce the viscosity of blood and also lowers levels of inflammation, potentially helping to protect arterial walls and prevent blood clots.

Finally, a small but promising trial published just last month found that a daily glass of beetroot juice lowers both systolic and diastolic blood pressure (4). Beetroot juice provides a helpful dose of nitrate which appears to lower blood pressure by relaxing blood vessels. Those who don’t like beetroot should try to include other nitrate-rich vegetables such as spinach, cabbage and broccoli.

Nutritional strategies are especially helpful in the early stages of high blood pressure, and can enable those affected to make positive changes to restore optimal health. Keeping an eye on blood pressure levels with regular checks is therefore a worthwhile task for all of us.

References.

1. Knutson et al (2009). Association Between Sleep and Blood Pressure in Midlife: The CARDIA Sleep Study. Archives of Internal Medicine 169 (11): 1055.

2. Schneider et al (1995) A Randomized Controlled Trial of Stress Reduction for Hypertension in Older African Americans. Hypertension. 26: 820-827.

3. Sun Ha Gee et al (2002) The effect of magnesium supplementation on blood pressure: a meta-analysis of randomized clinical trials. Am J Hypertension 15 (8): 691-696.

4. Ghosh SM, Kapil V, Fuentes-Calvo I, et al. Enhanced Vasodilator Activity of Nitrite in Hypertension – Critical Role for Erythrocytic Xanthine Oxidoreductase and Translational Potential. Hypertension. Published online April 15 2013.

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Plant-sourced omega-3s

Fish is the richest food source of omega 3, with mackeral, trout and herring being the strongest source

Fish is the richest food source of omega 3, with mackerel, trout and herring being the strongest source

By now it is well known that omega-3 fatty acids are beneficial for health; however, it is important to know that not all omega-3s are the same. The various chemical structures of different types of omega-3 fatty acids exert varying effects on health.

The science of fatty acids

So a bit about the science: ‘short-chain’ fatty acids are those found in plant oils and as the name suggests, they are made up of a smaller number of carbon atoms, therefore making the chain short in length. ‘Long-chain’ fatty acids, such as omega-3 EPA and DHA found in fish, are those with more carbon atoms, and are longer in length. The longer chain fatty acids are those that produce the anti-inflammatory effects in the body by producing hormone-like substances called eicosanoids.

Vegetarian plant source

If you are vegetarian or vegan, you may be wondering how you can achieve this anti-inflammatory effect without eating fish. Fortunately, the body is adept at converting fatty acids (to a certain extent), so that when we eat ‘short-chain’ fatty acids such as echium seed oil, the body can metabolise these fats into the same chemical structure as the ‘long-chain’ omega-3 EPA found in fish. In this process, only a certain amount of short-chain fatty acids are converted to long-chain fatty acids, depending on both the type of fat consumed and the presence of other vitamins and minerals which are required for enzymes to work properly.

Echium seed oil

Echium seed oil is one of the finest oils of choice for vegetarians, as it naturally contains an optimal balance of omegas 3, 6 and 9. Unique to echium seed oil is its rich source of the specific omega-3 fatty acid SDA, which is the direct precursor to omega-3 EPA, meaning that it is very easily converted to EPA in the body, with usually around 25-30% conversion. This makes echium seed oil one of the best plant-sourced oils to consume for reducing inflammation; it may therefore help to reduce symptoms for conditions such as arthritis and inflammatory skin disorders. EPA is also required for synthesising neurotransmitters such as serotonin and dopamine, so echium seed oil may help to enhance mood.

Echium seed oil also contains the omega-6 fatty acid GLA, which is great for skin health and hormone balancing. Omega-9 oleic acid, also in echium seed oil, is high in a Mediterranean-type diet and is otherwise found in olive oil. Echium seed oil contains twice as much omega-3 compared to its omega-6 and omega-9 content, therefore is considered to be anti-inflammatory, and can help to balance the omega-3 to omega-6 ratio.

Linseed oil

Linseeds are often the omega-3 of choice for vegetarians as they are the richest source of the short-chain fatty ALA, although in reality only around 5-8% of this is converted to EPA, so for vegetarians, you would have to consume huge amounts of linseed oil to obtain the anti-inflammatory effects. It is important to stress that it’s healthy to continue to include these fatty acids in your diet as the fibre and vitamins & minerals found in linseeds are particularly beneficial to health, so keep up with the ground linseeds sprinkled over your breakfast, but don’t rely on the oil to reduce inflammation in the body.

Algae oil

Algae oil is another interesting oil of choice for vegetarians, as algae are a direct source of food for fish. Algae oil contains the long-chain omega-3 DHA, and a very small amount of EPA. The high DHA to EPA ratio does not give great support for controlling inflammation in the body, as it is EPA required at the higher dose, and EPA and DHA also compete for enzymes in the body. High DHA from algae is, however, beneficial during pregnancy, as DHA is required for making the brain structure of an unborn foetus.

Other plant-source oils

Omega-3 can also be found in other plant oils such as hemp seed oil, chia seed oil and pumpkin seed oil; however, all of these oils contain the short-chain fatty acid ALA, which is therefore not converted as readily as the fatty acid SDA found in echium seed oil. Hemp, chia and pumpkin oil are also much higher in omega-6 fatty acids compared to omega 3, so the ratio is not as anti- inflammatory in the body.

For vegetarians and vegans, choosing an oil high in omega-3 SDA such as echium seed oil is likely to do wonders for your health, so consider this an option over other oils which may be more difficult to convert to EPA in the body.

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Supplements in Sport

Success in sport depends on many factors, but when everything else is equal, nutrition can make the difference between winning and losing.

A large majority of sports supplements have traditionally been used by elite athletes, body builders and sports enthusiasts, with a heavy emphasis being placed on protein powders and performance enhancers. Although useful, these supplements only scratch the surface of sports nutrition. In fact, by delving a little deeper into nutritional science, a number of seemingly non-sports orientated supplements, including fish oils and probiotics, can be found predominantly placed in the supplement protocol of any physically active individual.

It is all too common for people to consume less than sufficient levels of vitamins and minerals within the diet, which can lead to poor health, impaired recovery and under-performance. This is where supplements can play an important role.

Whatever level at which people participate in their chosen physical activity, it is now widely accepted that the addition of key nutritional supplements to any exercise regime can be beneficial to health. Much of today’s use of nutritional supplements is aimed at not only ensuring that any dietary deficiencies are corrected, but that recovery from training, competition or injury is accelerated, and that the immune system remains uncompromised so that individuals can continue to perform at the highest level.

Some nutrients have undoubted benefits and have been proven in clinical trials to improve performance and recovery. However, the ‘normal balanced diet’ may not provide these nutrients in sufficient quantities, and extra demand on the body through training and competing can deplete them even faster. Athletes and physically active individuals would therefore obtain the greatest benefit from taking high quality supplements, backed by scientific credibility. Incorporating these principles can often provide that extra edge, which is so important when the margins set between winning and losing are so small.

BioCare® has made innovative steps in sports supplementation by gaining Informed-Sport accreditation

BioCare® has made innovative steps in sports supplementation by gaining Informed-Sport accreditation

Informed-Sport

Purity is one of the most essential considerations when choosing supplements for sport. Informed-Sport accreditation allows athletes and those involved in sport to choose products that are rigorously tested, batch-by-batch, for contaminants and WADA banned substances to ensure that they are safe to use. Testing is carried out by HFL Sport Science, an internationally recognised and accredited laboratory, supported by UK Sport.

BioCare® has made innovative steps in sports supplementation by gaining Informed-Sport accreditation for products which truly support the foundations of health – One A Day Vitamins & Minerals, Glucosamine Hydrochloride, Bio Acidophilus Forte and Vitamin C 1000. These supplements do not necessarily correlate with stereotypical sports supplementation, but this holistic and innovative approach represents the future of sports nutrition.

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Vegans respond well to algae-based omega-3 supplements

Omega-3 levels in vegans are low and can successfully be addressed with algae-based omega-3 supplements according to a new study (1).

The study of 165 vegans found that their omega-3 index was just 3.7%, which is too low and indicates a raised risk for heart disease.

The ‘omega-3 index’ is a measure of omega-3 in cell membranes. A level below 4% represents a high risk of developing heart disease, while a level of above 8% is considered low risk (2).

A selection of the group were supplemented with 243mg of algae-derived EPA + DHA each day for four months. During this time, the omega-3 index of this group rose from 3.1% to 4.8%. The researchers concluded that “low dose supplementation with algae-sourced DHA and EPA may mitigate the potential adverse effects of deficiency in this population.”

The recommended intake of omega-3 is 450mg per day, according to the government’s Scientific Advisory Committee on Nutrition. Unfortunately in the UK the average intake is around half this amount, at just 250mg per day.

Incidentally, the level of omega-3 found in vegans in this study is actually no lower than that found in omnivores. This population-wide deficiency in omega-3 is a concern, especially considering the range of health benefits linked with this particular fat. In addition to its cardio-protective benefits, omega-3 has been linked with eye health, brain health and a healthy immune system.

An important consideration for those wanting to boost their omega-3 intake is the danger of toxins. The richest source of omega-3 is oily fish, but unfortunately these fish have a tendency to accumulate mercury and other toxic pollutants such as dioxins and PCBs. For this reason, women who are pregnant or breastfeeding are advised not to eat more than two servings of oily fish each week.

fish_oil

Omega-3 levels in vegans are low and can successfully be addressed with algae-based omega-3

Because mercury tends to accumulate in protein rather than fat, fish oil supplements can provide a ‘cleaner’ way to obtain your daily omega-3. For this reason, supplements do not pose the same concerns over mercury ingestion as oily fish in the diet.

Dioxins and PCBs are rather a different story. These contaminants tend to accumulate in fat, and so are present not only in oily fish, but also in poor quality fish oil and algae-based supplements. For this reason it is essential to choose a very good-quality supplement. For example, Eskimo-3 was found to contain the lowest levels of dioxins and PCBs in independent testing. Products from Biocare and Higher Nature also performed well. To illustrate the variability in quality, the same study found that the level of contaminants in Boots Cod Liver Oil was more than 50 times greater than that found in Eskimo-3. Dioxin levels in Tesco’s Cod Liver Oil were also well above the maximum limit for fish oils intended for human consumption (3).

Good quality vegan supplements represent a clean way of supporting omega-3 levels, as algae can quite easily be grown in controlled, unpolluted conditions. This is the case for supplements such as opti3, which is made from algae grown in a fully-controlled pharmaceutical facility. This particular supplement is therefore recommended for pregnant and breastfeeding women owing to its clean profile.

In light of the above study results, vegans wanting to ensure healthy levels of omega-3 would certainly do well to consider such a supplement. Even those of us who aren’t vegan or vegetarian might consider algae-based supplements as a sustainable and pure source of omega-3.

References

1. Sarter B et al (2014) Blood docosahaenoic acid and eicosapentaenoic acid in vegans: Association with age and gender and effects of an algal-derived omega-3 fatty acid supplement. Clinical Nutrition. March 2014.

2. Harris WS (2008) The omega-3 index as a risk factor for coronary heart disease. American Journal of Clinical Nutrition 87: 6 1997S-2002S

3. FSAI (2002) Dioxins, Furans and PCBs in Farmed and Wild Salmon, Farmed Trout and Fish Oil Capsules. http://www.fsai.ie

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Take out the Toxins!

How would you feel if the bin men didn’t come? If your drains were blocked and your gutters overflowing?

Our bodies need rubbish removed from them just as our houses do. When extra amounts of toxins have been put in, it’s even more important to get the exit routes functioning as well as possible.

Drink at least 1.5 litres of still water daily to flush toxins out through your urinary tract.

Drink at least 1.5 litres of still water daily to flush toxins out through your urinary tract.

How do toxins get in?

  • Through our mouths – food, drink, recreational drugs
  • Through our lungs – airborne pollutants such as exhaust fumes
  • Through our skin – cosmetics, hair dye, industrial chemicals

How should toxins get out?

  • Through the bowel
  • Through the urinary tract
  • Through the lungs

What happens if these exit routes are overloaded or under functioning?

The body has emergency exit routes that can be used if the proper ones aren’t working well. These are the skin and the mucous membranes.

A good indication that you are overflowing with toxins is if your skin breaks out and you are full of persistent catarrh. Catarrh is an excessive build-up of thick phlegm or mucus in an airway or cavity of the body.

  • Get out in the fresh air every day and clear your lungs.
  • Drink at least 1.5 litres of still water daily to flush toxins out through your urinary tract.
  • Make sure your bowel is working daily. If it isn’t, try a good source of dietary fibre such as Lepicol Healthy Bowels formula to clear it. If this isn’t enough, try a laxative such as Linoforce to get things going.

How about strengthening the organs of detoxification?

There are several good remedies that you can take if you feel you’ve asked a lot of your system recently. How will you know if your system is under pressure? Are you tired and lethargic, feeling chubby and bloated, and maybe even nauseous after certain foods? Your liver might appreciate a tonic. If you feel that you’re retaining fluid, with puffy eyes in the morning and lower back pain then possibly your kidneys need a boost.

  • Milk thistle may help cleanse and tone your liver.
  • Try taking a Solidago complex to help strengthen your kidneys.
  • Drink Nettle tea to help cleanse your bloodstream and remove uric acid from your joints if you’re creaking a little.
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Help yourself to sleep efficiency

You’ve probably got used to the notion of efficiency ratings. Your fridge, your car, your insulation: all these are judged by their efficiency. You may not have realised that your sleep can be too.

The amount of time spent asleep in relation to the amount of time spent in bed is known as sleep efficiency. 80-85% is considered optimal, while below 75% is considered a sign of poor quality sleep. [1] These busy days, with so many people coping with hectic schedules, constant caffeine intake and very little rest and relaxation, sleep is often illusive. The reasons for tackling this are compelling:

  • People getting less than 7 hours sleep per night are almost three times more likely to develop a cold than those achieving more than 8 hours per night. [2]
  • After a night of only 4 hours sleep, calorie intake can rise by up to 22%.[3]
  • Patients with resistant hypertension high blood pressure that doesn’t come down even when on as many as three different medications for it have been found to sleep 33.8 minutes less than those with controlled hypertension and 37.2 minutes less than those with normal blood pressure. [4]

What’s more, when you enter REM or rapid eye movement sleep, when most dreams occur, you are better able to solve a new problem the next day with lateral thinking. So sleeping on it really can work.

After a night of only 4 hours sleep, calorie intake can rise by up to 22%

Tips on improving sleep efficiency:

  • Keeping to a consistent sleeping schedule – going to bed and getting up at the same time each day will reinforce your body’s sleep-wake cycle.
  • Consider taking a nap during the day – power naps from ten to thirty minutes in the afternoon is best. Any longer that this, will risk falling into a deep sleep.
  • Avoid coffee and alcohol at night – the stimulating effects of caffeine can disrupt your sleep quality.
  • Try a mixture of Valerian and Hops to improve the way your body slips into sleep from a wakeful state, as well as increasing the likelihood of your subsequent sleep moving through all the stages including REM sleep, so that you wake refreshed and ready to solve those problems.
  • Keep the distractions at bay – switch off electronic devices and turn the lights off. Earplugs are also good to use to eliminate background noises.

References

[1] BMJ 2008; 337: a1245.

[2] Cohen S et al. Archives of Internal Medicine 2009; Vol. 169 (1): 62-67

[3] Bronel L et al. Am J Clin Nutr (March 31, 2010) doi10.3945/ajcn.2009.28523

[4] Friedman O et al. American Journal of Hypertension 2010; 23 2, 174–179

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New research links FOS and Bone Health

A recent study published in the Journal of Nutrition suggests a link between fructooligosaccharides (FOS) and bone health. It indicates that combining a calcium supplement with FOS is more effective than taking a calcium supplement alone (1).

The two-year study followed 300 post-menopausal women and measured markers of bone health. The women were randomly divided into three groups. One group of women were given a daily calcium supplement, while a second group were given a combination of calcium and FOS . The third group were given a placebo supplement. At the end of the study, measures of bone turnover and bone density were taken.

At the end of the study, there were no significant differences in bone density between any of the three groups. However, the results showed that the combination of FOS and calcium had the greatest effect on bone turnover.

Bone is constantly being broken down and rebuilt. The rate at which this happens is known as ‘bone turnover’ and is a known indicator of bone quality. The change in bone turnover markers in the women taking both FOS and calcium indicates ‘a more favourable bone health profile’ according to the researchers in this study.

FOS seems to enhance calcium absorption in the large intestine, and the researchers suggest that this is the reason for its effect on bone health. These findings certainly support the need for more research in this area, particularly for vulnerable groups such as postmenopausal women.

More about FOS

FOS or prebiotics are found in chicory root, jerusalem artichoke, asparagus, leeks, onion, beans, peas and lentils.

FOS or prebiotics are found in chicory root, jerusalem artichoke, asparagus, leeks, onion, beans, peas and lentils.

FOS is a prebiotic nutrient found in plant foods. Prebiotics are not digested, and simply pass through the body. In doing so, they act as ‘food’ for healthy bacteria in the bowel, boosting numbers of health-promoting acidophilus and bifidobacteria, and crowding out disease-causing bacteria. As well as improving calcium absorption, FOS also supports both digestive and immune health.

High concentrations of FOS or prebiotics are found in chicory root, jerusalem artichoke, asparagus, leeks, onion, beans, peas and lentils. FOS can also be taken in supplement form, and its sweet taste means that it works well mixed into oatmeal, yoghurt or smoothies, or simply used as a low-calorie sweetener to enhance flavour.

In the UK, most of us average an intake of around 12g of fibre each day – only half of the recommended amount. More research is still needed in the area of FOS and bone health. In the meantime, increasing fibre intake, and prebiotic foods in particular, seems a sensible measure to ensure the recommended intake for optimal health.

References

Slevin, M, Allsopp P, Magee M, Bonham V, Naughton J, Strain M, Duffy J, Wallace E, McSorley E. 2014. “Supplementation with Calcium and Short-Chain Fructo-Oligosaccharides Affects Markers of Bone Turnover But Not Bone Mineral Density in Postmenopausal Women”. Journal of Nutrition Jan 2014

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