 Adaptogen herbs are quite an amazing type of healing plant which can help our stress response by modulating cortisol and normalising our physiological function. Possibly one of the best known is ginseng of which there are several types. My first experience with Siberian ginseng was about 23 years ago when going through a period of fatigue post virally and was fortunate enough to live beside Scotland’s first qualified Medical Herbalist Brian Lamb. Brian started me on Siberian ginseng among other things which had me firing on all four pretty quickly. Since then, I have been a firm advocate and have been fascinated by the quite remarkable benefits of these herbs which I wouldn’t be without in my own life. 1. Siberian Ginseng or Eleutherococcus senticosus. My personal favourite and one I’ve used many times with success over the years. Research has shown that eluthero can significantly improve energy, mood, stamina and cognitive function. It has also been shown to modulate blood pressure. One example is a study of those with chronic fatigue which showed benefit especially for those with mild to moderate symptoms. 2. Ashwagandha has been shown to improve memory and learning and is also the most researched adaptogen for those with underactive thyroid. In Ayurvedic medicine it is seen as an all round tonic and used to promote fertility. Some studies have shown cognitive benefit for those with bipolar disorder and also an improvement in cholesterol and blood glucose in diabetes. 3. Rhodiola has been researched in relation to its impact on stress and depression. In a study of people with stress related burn out, it improved many associated measures including stress and depression. One study has suggested that Rhodiola showed favourable results versus Zoloft (sertraline) with less associated risks for mild to moderate depression. Because of the lack of side effects, some have suggested it be used in place of antidepressants which do come with side effects and also deplete certain nutrients. 4. Shatavari is an interesting adaptogen and has many uses. The word literally means ‘woman who has a thousand husbands’ and is traditionally given for fertility and improved libido, vaginal dryness and is useful in the prevention of osteoporosis. It is also widely used as a woman’s herb and has been shown to be an excellent galactagogue for low milk supply. For menopausal women, it has also been shown to improve libido. 5. Holy basil is lesser known but becoming more mainstream perhaps due to the availability of Pukka Tulsi tea which is becoming popular. Also known to boost energy and cognition, there are studies showing improvement in generalised anxiety. Tulsi has been shown to have broad spectrum antimicrobial activity in studies. 6. Astragalus is a fascinating herb with many effects and research has suggested it may have anti-tumour activity, blood sugar lowering effects and supports the immune system. It has been shown to prevent colds and flus and is particularly beneficial for upper respiratory infections. Some studies have looked at the cancer protective effects. 7. Cordyceps is an adaptogen which is lesser known among the public but is gaining recognition across many pathologies. It is actually a type of fungi or medicinal mushroom which, similar to the above also has immune modulating effects and supports the stress response. You may come across it in supplements to support stress or adrenal function. It also has anti-tumour effects and is indicated for respiratory infections and chronic fatigue. More and more research is coming out on the effects of mushrooms in cancer prevention and indeed mushrooms are widely used in mainstream medicine in Russia, China and Japan. If you would like to find out more about adaptogens or find out which might be the most relevant for yourself, come and see us at 44 St Andrew Street, Aberdeen. Astragalus, Elderberry & Garlic Complex
£10.75
Astragalus is an adaptogenic herb which has been traditionally used to support the immune system.
TWO VEGETARIAN CAPSULES TYPICALLY PROVIDE: PROVIDING: Astragalus Root 350mg Elderberry (fresh freeze dried) 150mg Garlic (fresh freeze dried – ORGANIC) 125mg Olive Leaf (fresh freeze dried – ORGANIC) 75mg Oregon Grape Root 50mg Elderflower (fresh freeze dried) 25mg Maitake Mycelia (fresh freeze dried) 25mg Stabilized Rice Bran 15mg Cayenne Pepper (fresh freeze dried – ORGANIC) 10mg Larch Tree Arabinogalactan 225mg NO FILLERS, BINDERS OR OTHER EXCIPIENTS SUITABLE FOR VEGETARIANS & VEGANS NO WHEAT – NO GLUTEN – NO CORN – NO SOY – NO YEAST – NO DAIRY – NO GELATINE – NO ANIMAL INGREDIENTS – NO ADDITIVES – NO ADDED SUGAR – NO COLOURS – NO FLAVOURS – NO PRESERVATIVES Wholistic Shatavari
£13.56 - £23.96
Wholistic™ Shatavari is a concentration of the finest parts of whole shatavari root gathered from fertile organic soils. Expertly created to help maintain feminine rhythm this broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.
Wholistic Ashwagandha
£13.56 - £23.96
Wholistic™ Ashwagandha is a natural formula to nourish the mind and relax the nervous system. As busy modern living puts increasing pressure on the mind, it can leave us feeling tense, overwhelmed and in need of some recuperation. Ashwagandha, the herb of modern life, is one of Ayurveda’s most prized adaptogenic herbs; it is known as ‘rasayana’ meaning rejuvenate. It has been used for centuries to moderate the body’s response to stress, bringing both energy and inner calm. By nourishing a worried mind and relaxing the nervous system, the body is rebalanced and ready to tackle life’s challenges. Pukka’s organic Wholistic™ Ashwagandha uses a unique extraction process to retain all 45+ active compounds. This ensures a powerful, concentrated extract that maximises the synergistic benefits. Pukka’s Ashwagandha has been proven to provide a:
Each daily serving (2 capsules) gives you 20% NRV of iodine: TERRANOVA Cordyceps 500mg (Full Spectrum-Fresh Freeze Dried-Organic)
£20.75
ONE VEGETARIAN CAPSULE TYPICALLY PROVIDES: Cordyceps [Cordyceps Sinensis]-fresh freeze dried-ORGANIC (Full-spectrum: primordia, mycelia, fruiting body & extra-cellular compounds) 500mgNO FILLERS, BINDERS OR OTHER EXCIPIENTS SUITABLE FOR VEGETARIANS & VEGANS NO WHEAT – NO GLUTEN – NO CORN – NO SOY – NO YEAST – NO DAIRY – NO GELATINE – NO ANIMAL INGREDIENTS – NO ADDITIVES – NO ADDED SUGAR – NO COLOURS – NO FLAVOURS NO PRESERVATIVES DIRECTIONS: As a food supplement for adults, take 1 to 2 capsules daily with food. Do not exceed stated dose unless directed by a healthcare practitioner. KEEP OUT OF REACH OF CHILDREN / STORE IN A COOL, DRY PLACE Food supplements should not be used as a substitute for a varied diet. Not recommended during pregnancy or breastfeeding unless on the advice of a healthcare practitioner. If taking prescribed medication, consult a physician before using this product. Do not exceed stated dose unless directed by a healthcare practitioner. Mushroom Gold
£21.95
Mushroom Gold is based on three edible mushrooms – organic Maitake, Reishi and Shiitake. Rich in Vitamin D*, these mushrooms have been used for centuries to help support a healthy ecosystem. We ensure that the fruiting body and mycellium as well as the extra-cellular metabolites are blended to deliver the concentrated polysaccharides and beta-glucans. This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness. *Each daily serving gives you: 248% NRV of Vitamin D naturally occurring in mushrooms. Vitamin D contributes to the normal function of the immune system and process of cell division.
0 Comments
 Eczema or atopic dermatitis is a chronic skin condition often causing red itchy inflamed skin which can range in severity from mild to severe. According to statistics around 15 million people in the UK live with this condition and in 2015 GP’s in England wrote around 27 million prescriptions for various topical agents costing around £169 million. If you are thinking to yourself that more and more people are suffering from this you’d be right in your assumption. An NHS funded study has shown that the numbers of cases have risen by 40 % in 4 years. What we do know about the condition is that it is an allergic condition with 80% of sufferers having raised IgE antibodies. Eczema patients have positive allergy tests and around two thirds have a family history. Many also suffer from other atopic conditions such as asthma and hay fever. The standard treatment protocols involve simply managing symptoms via emollients and sometimes steroids and if infection is triggered due to scratching, antibiotics. Allergens are also tested for although these tend to focus on only IgE mediated reactions. Other considerations…. Immune function We are back to finding our root cause. So first lets look at what’s going on in the immune system. The allergy antibody IgE is elevated in 80% of cases and this is activated by a type of white blood cell, a helper cell called TH2. Mast cells can release higher amounts of histamine leading to the itch that we associate with eczema. Then there’s the issue that around 90% of sufferers also have a predominance of the bacteria Staphylococcus aureus on the skin which their immune system is unable to kill. Often scratching can activate this infection and cause some potentially severe staph infections. So how do we prevent this vicious circle? Well we have to do everything we can from day one to promote our gut/immune function. In our immune system we have regularly T cells sometimes known as Treg, which are involved in immune suppression and immune tolerance. It’s known that an unhealthy gut can lead to a decrease in these important cells and therefore an imbalance in our TH1/TH2 cells with the TH2 cells being unregulated. Studies have indicated that the use of probiotics from birth can confer a reduction in TH2 dominance and symptoms of AD at 13 months old versus placebo. Breast feeding Studies have shown that breast feeding is associated with a reduced risk of eczema and other allergies. However there is a caveat here in that although breast milk may confer antibody protection, in at risk children it may also be necessary for the feeding mum herself to remove common allergens which may unwittingly be triggering the problem as these proteins pass through the milk. Common allergens being dairy, peanuts and eggs. That said, the advice is to introduce these common allergens while breast feeding at the 6 to 12 month stage and to then continue to breast feed for a further 6 months following this introduction. Older and formula fed children In older and formula fed children a study looking at triggers for eczema indicated that Peanuts eggs and milk have been shown to account for 80% of adverse reactions to foods in people living wth contact dermatitis. Other common triggers and are wheat, fish and soy. The hygiene hypothesis. Are we just too clean? Epidemiological studies, especially those looking at migration from one country to another indicate that we acquire the same immune disorders as soon as we move to another area so environmental factors are playing a huge role. Lifestyle changes have led to a decrease in infection in the industrialised world and this has been shown to be inversely correlated with increases in allergies and autoimmunity. Studies have also shown that exposure to animals or growing up on a farm confers protection from a young age as we are exposed to a greater variety of bacteria which leads to activation and modulation of innate and adaptive immune response. In one large Swiss study, nearly 14,000 children were surveyed between 2006 and 2007, with over 3,000 farming children and around 11,000 non-farming children. In this study, 38% of the non-farming children had allergies compared to 19% of the farming children. Digestive compromise Those living with allergies have commonly got some level of digestive compromise and dysfunction. Stomach acid which normally assists in the removal of infection and therefore has a protective role, can commonly become low and therefore play a role in weakening our immune system and make us more prone to infection. It also sets us up potentially for the leaky gut phenomenon which puts us at risk of further food sensitivities of the IgG variety (delayed reaction) and chronic inflammation. If you have intestinal permeability you may also be experiencing other health challenges e.g. fatigue, brain fog, headaches, depression, sinus, IBS, reflux, joint pain, and autoimmunity. This is also why I see many clients in clinic who may be coming along for help getting to the root of their eczema but who also have any number of the aforementioned symptoms. A lack of a very important nutrient zinc can ensue as a consequence of low stomach acid. This nutrient is essential for immune, gut, hormone and skin health. It affects appetite, smell and taste of food, so in children who have a narrowing of food choices and are no longer enjoying certain foods, zinc deficiency may be at the heart of this. It is also a particular problem in cases of acne in teenagers so look out for changes in eating and appetite in older children and test their zinc levels. This can be done with a very simple taste test which all the family can do. Adequate zinc is also required for healing the gut. Gut Flora and probiotics Because our immune system resides primarily in the gut we need to look at gut bacteria. We also need to weed out any trouble makers Interestingly yeast overgrowth is a common cause of eczema. It’s also a very common problem as the western diet of high sugar, refined carbs and low fibre sets up the perfect conditions for this to grow. In addition, yeast overgrowth can result from long term medication use e.g. antibiotics, steroids and the oral contraceptive pill. We therefore need to ‘weed and seed’ the gut, get the infections out and the good bacteria in to assist with immune balancing and symptom resolution. Risk factors for allergies in children This relates to those factors which influence the health of the micro biome from day one. In an ideal world we need to be focusing on the gut health of mum prior to a planned pregnancy as this is what baby inherits. Areas of concern are
The Swansea Study This was a large study by the University of Swansea Medical School with 454 mother/baby pairs who were given Lab4b probiotics containing Lactobacilli and Bifidobacteria both during the final month of pregnancy and the first 6 months of infancy to evaluate whether this would prevent allergy in children. The results showed that versus placebo, the probiotic groups did indeed confer a protective effect on prevention of eczema and also prevention of allergic reaction to common allergens including pollen, cows milk, eggs and dust mites. Prof. Steve Allen, concluded the following key message from the trial:‘Lactobacilli and Bifidobacteria administered to pregnant women and infants aged 0-6 months prevented atopic sensitization and atopic eczema. The babies given the Lab4b probiotics were 57% less likely to develop atopic eczema than those receiving the placebo. The babies given Lab4b were 44% less likely to develop allergic reaction to common allergens, including pollen, cow’s milk, egg and house dust mite.   Stress
Stress is very much linked with gut/immune function and when we are stressed we are more likely to have a flare of these conditions so managing stress for young and old is a life long strategy for eczema management. Adaptogen herbs can be helpful as can mindfulness, meditation and essential oils such as lavender for relaxation. As those living with eczema have a tendency towards poor absorption due to gut compromise a common nutrient which we can find ourselves low in is magnesium and this is also because we actually use more of it when we are stressed. More tips here on how to maintain levels. Nutritional therapy/ Functional medicine approach for eczema The nutritional therapy approach involved recognition of all of the above factors and follows through with the following stages.
Further testing This can be done if required and in addition to either allergy or food intolerance testing we can offer stool testing to identify infection and imbalance and even cortisol testing if stress is a particular trigger. Supplements This really does depend on the individual. It depends on what else they may be presenting with, their individual root cause/s, what medications they are on etc. However core supplements to include are going to be probiotics to reinoculate the gut, omega 3 and vitamin D. We may also recommend supplements and diet change to support gut integrity and immune balancing as per above recommendations. More info on booking an appointment with us for adults and children here. Referenced Studies Burks AW, Williams LW, Mallory SB, et al. Peanut protein as a major cause of adverse food reaction in patients with atopic dermatitis. Allergy Proceedings 1989;10:265-269. Von Mutius E, Vercelli D. Farm living: effects on childhood asthma and allergy. Nat Rev Immunol. 2010;10:861–868. Allen SJ et al 2014. Probiotics in the prevention of eczema: a randomised controlled trial. Archives of Disease in Childhood 99(11): 1014–1019  Mushrooms have been used in traditional Chinese medicine for centuries but it is only in the last few decades that scientific studies have revealed some of their health benefits. There are over 100 types of mushrooms but some of the most studied for their health benefits are Shiitake, Cordyceps, Maitake, Oyster, Lion's Mane, Enoke, Reishi and Chaga. Mushrooms contain important vitamins, minerals and enzymes that have been shown in numerous scientific studies to boost the immune system. They also contain bioactive molecules that have anti viral, anti inflammatory and antioxidant abilities. Due to their immune boosting properties, there has been a lot of research into the effect of mushrooms in Cancer prevention. Some studies have suggested that mushrooms can inhibit tumor formation and stop cell mutation whilst protecting healthy cells and increasing the bodies capacity to detoxify itself from harmful substances. According to the medical journal 3 biotech , "mushrooms anti-cancer compounds play a crucial role as a reactive oxygen species inducer, mitotic kinase inhibitor, anti-mitotic, angiogenesis inhibitor and lead to apoptosis, and eventually checking cancer proliferation." In 2000, a report published by Cancer Research UK and the University of Strathclyde looked at different types of mushroom and cancer. Pure extracts of exotic mushrooms such as shiitake, enoke, maitake and oyster were shown by researchers in China, Japan and Korea to have anti-tumour properties and be capable of stimulating the immune system to fight disease. In addition, the use of medicinal mushrooms was found to reduce the side effects of both chemotherapy and radiotherapy, including sickness and hair loss. Another study published in the World Journal of Gastroenterology looked at the effects of chaga mushroom on cancerous human liver cells. The research reveals that chaga extract may be able to prevent liver cancer cell growth, which it has been thought make it a potential treatment for cancer in the liver. Medicinal mushrooms have also been shown to have special fighting abilities against deadly multi-resistant bacterial strains and microorganisms responsible for gut and skin problems. Interestingly, some substances present in antibiotics such as penicillin and tetracycline are derived from mushroom fungal extracts. Many types of mushrooms help to lower cholestrol levels naturally, support energy and improve brain function. Mushrooms such as Reishi are also considered to be adaptogens that lower cortisol and help your body to deal with stress and anxiety. Reishi mushrooms have also been shown to improve memory and concentration and because they contain lanostan, an antihistamine, they can also be beneficial for arthritis and soothe muscle aches. Cordyceps mushrooms can help to increase stamina and endurance due to their ability to help the body produce ATP. These mushrooms are also used as an adaptogen to increase energy and reduce fatigue. A 2010 study published in the Journal of Alternative and Complementary Medicine demonstrated that supplementation with Cs-4 (Cordyceps sinensis) improved exercise performance and contributed to overall markers of wellness in older adults. The study into medicinal mushrooms is a vast subject and there are many other health benefits and ongoing studies and research in the area. If you would like to learn more about medicinal mushrooms, pop into the shop and ask to speak to our nutritional therapist at Nourishing Insights, 44 St Andrew Street, Aberdeen. Mushroom Gold
£21.95
Mushroom Gold is based on three edible mushrooms – organic Maitake, Reishi and Shiitake. Rich in Vitamin D*, these mushrooms have been used for centuries to help support a healthy ecosystem. We ensure that the fruiting body and mycellium as well as the extra-cellular metabolites are blended to deliver the concentrated polysaccharides and beta-glucans. This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness. *Each daily serving gives you: 248% NRV of Vitamin D naturally occurring in mushrooms. Vitamin D contributes to the normal function of the immune system and process of cell division. LION’S MANE MUSHROOM SUPPLEMENT CAPSULES 60 Capsules
£18.99
Our Organic Lion’s Mane supplement carefully combines the best of Lion’s Mane mushroom for optimal benefits.
Lion’s Mane ‘The Mountain Priest Mushroom’ is traditionally regarded as the mushroom for cognitive and nerve health.
Adults take 2 capsules, 1-3 times a day with or without food. Do not exceed the stated recommended daily dose. This product should not be used as a substitute for a varied and balanced diet, and a healthy lifestyle. If you are nursing, pregnant or considering pregnancy, you should consult your healthcare practitioner prior to using this product. Store in a cool, dry place out of direct sunlight. Keep out of the reach of young children. Terranova Reishi 500mg (Full-Spectrum, Fresh Freeze Dried, Organic)
£12.55
ONE VEGETARIAN CAPSULE TYPICALLY PROVIDES: Reishi Mushroom [Ganoderma Lucidum]-freeze dried-ORGANIC [Full-spectrum: primordia, mycelia, fruiting body & extra-cellular compounds] 500mg NO FILLERS, BINDERS OR OTHER EXCIPIENTS SUITABLE FOR VEGETARIANS & VEGANS NO WHEAT – NO GLUTEN – NO CORN – NO SOY – NO YEAST – NO DAIRY – NO GELATINE – NO ANIMAL INGREDIENTS – NO ADDITIVES – NO ADDED SUGAR – NO COLOURS – NO FLAVOURS – NO PRESERVATIVES DIRECTIONS: As a food supplement for adults, take 1 to 3 capsules daily with food. Do not exceed stated dose unless directed by a healthcare practitioner. KEEP OUT OF REACH OF CHILDREN / STORE IN A COOL, DRY PLACE Food supplements should not be used as a substitute for a varied diet. Not recommended during pregnancy or breastfeeding unless on the advice of a healthcare practitioner. If taking prescribed medication, consult a physician before using this product. TERRANOVA Cordyceps 500mg (Full Spectrum-Fresh Freeze Dried-Organic)
£20.75
ONE VEGETARIAN CAPSULE TYPICALLY PROVIDES: Cordyceps [Cordyceps Sinensis]-fresh freeze dried-ORGANIC (Full-spectrum: primordia, mycelia, fruiting body & extra-cellular compounds) 500mgNO FILLERS, BINDERS OR OTHER EXCIPIENTS SUITABLE FOR VEGETARIANS & VEGANS NO WHEAT – NO GLUTEN – NO CORN – NO SOY – NO YEAST – NO DAIRY – NO GELATINE – NO ANIMAL INGREDIENTS – NO ADDITIVES – NO ADDED SUGAR – NO COLOURS – NO FLAVOURS NO PRESERVATIVES DIRECTIONS: As a food supplement for adults, take 1 to 2 capsules daily with food. Do not exceed stated dose unless directed by a healthcare practitioner. KEEP OUT OF REACH OF CHILDREN / STORE IN A COOL, DRY PLACE Food supplements should not be used as a substitute for a varied diet. Not recommended during pregnancy or breastfeeding unless on the advice of a healthcare practitioner. If taking prescribed medication, consult a physician before using this product. Do not exceed stated dose unless directed by a healthcare practitioner.  What is Endometriosis? Endometriosis is a common women’s health condition affecting 1 in 10 women in which cells from the endometrium (lining of the uterus) appear and flourish outside the uterine cavity, usually on the ovaries. Symptoms can worsen at certain points during the menstrual cycle as cells are influenced by female hormones. Symptoms can include pelvic pain, painful periods, painful intercourse and infertility. It can also impact urinary issues and pain on urination and has been linked to interstitial (non bacterial) cystitis. Usually endometriosis is diagnosed after a laparoscopy of the pelvic cavity although pelvic ultrasounds are also used to detect endometrial tissue outside the uterus. The shedding of endometrial tissue long term can lead to scarring and chronic inflammation which has led many experts to suggest a strong autoimmune component to the condition. In clinical practice it is something we often see coexisting with other autoimmune conditions. Risk factors for endometriosis include: family history, a diet high in trans-fats, use of intrauterine devices, and unbalanced oestrogen levels. Conventional Treatments Symptoms are often managed with hormonal medication to suppress the natural menstrual cycle, plus painkillers to manage the associated discomfort. Occasionally progesterone creams may be prescribed. The most aggressive treatment is surgery, with some women opting for a hysterectomy. The long term use of non steroidal anti-inflammatory medication for pain can contribute to the problem as it sets us up for intestinal hyper permeability (leaky gut) which adds to the picture of inflammation, so safer and effective means of reducing inflammation are needed. Although laparoscopic removal of endometrial tissue can benefit sufferers for up to 2 years, symptoms generally return and the procedure itself can cause lead to further scar tissue. In an ideal world sufferers would be referred to Nutritional Therapists or Functional Medicine practitioners to explore root cause/s and to address all angles. Natural Alternatives The naturopathic approach to endometriosis is focussed on:
Reducing Inflammation Inflammation is a huge driver for endometriosis. The Nurses Health Study II found that women who consumed the most trans-fats (hydrogenated vegetable oils often used in processed foods) were 48% more likely to be diagnosed with endometriosis. Women with the highest consumption of omega-3 fatty acids were 22% less likely to be diagnosed with endometriosis. Reducing the amount of omega-6 fatty acids at the same time as increasing omega-3s also helps reduce inflammation. Ideally we would have an omega-6:omega-3 ratio of 3:1 however the western diet is closer to 16:1! Foods that are high in omega-6 and should be avoided include sunflower, corn, soybean and cottonseed oils. In addition to this opt for grass-fed meat as livestock fed a grain-based diet high in corn and soya produce meat high in omega-6. Foods that are high in omega-3 include: Oily fish like salmon and mackerel; flax and chia seeds; organic free-range eggs; extra virgin olive oil; and walnuts. Some people may also benefit from supplementing with an omega-3 oil in the short term while they make dietary changes. Antioxidants are very relevant to prevention and reversal of tissue damage in endometriosis, so it's important to increase our antioxidants in the diet via increasing vegetables and fruits (ideally organic). Vitamin C, A and E are beneficial and also resveratrol from red grapes, N-Acetyl cysteine, pine bark, green tea and melatonin have been studied for their powerful antioxidant benefits with some interesting results. NAC (N-acetyl cysteine ) A 2013 study of 92 women with endometriosis showed that following 3 months of supplementing with NAC for 3 days a week each week led to cancellations of laparoscopic visits due to a reduction in symptoms. Pycnogenol from pine bark A swiss study which gave women either Pycnogenol or GnRH (Gonadatropin releasing hormone) for 48 weeks showed a reduction in symptoms in both groups. Interestingly, after treatment stopped the benefits in the pycnogenol group lasted while the GnRH group relapsed after treatment. Melatonin A very interesting 2013 randomised, double blind placebo controlled study looked at the analgesic, antioxidant and anti-inflammatory effects of melatonin in endometriosis with some very promising results. Apart from improving sleep, melatonin was shown to reduce the risk of using analgesics by 80%. Melatonin if supplemented needs to be started slow and gradually increased up to the 10mg dose used in this study. You can also support your own natural melatonin production by avoiding the blue light effect at night from computers and TV's, wearing amber glasses and sleeping in total darkness. Certain foods such as cherry, banana, oranges, kiwi and pineapple support melatonin production as does supplementing magnesium. Enhancing Detoxification Yes, we are talking about poo here! Actually detoxification involves the gut and the liver but it’s vitally important to make sure that we move our bowels at least once every day if we want to facilitate optimal detoxification. We also want to make sure that we are having a normal bowel movement. On the Bristol stool chart below we should be aiming for a 3-4. If you are having anything other than that pop in and have a chat because there are lots of things you can do to support healthy bowel function. Constipation is a common problem in hormonal imbalance across the board and we need to get to the root cause to eliminate this risk factor properly.  Increasing the amount of vegetable-based fibre in the diet is vital if we want to support our gut bacteria as this is what the good bacteria feed on. Increasing our intake of vegetable fibre has been shown to help clear excess oestrogen from the bloodstream. Cruciferous vegetables are particularly good at this so increase your intake of: broccoli, brussels sprouts, cabbage, kale and cauliflower. Supplementing with the right B vitamins can support detoxification of hormones promoting balance. Endometriosis often involves higher oestrogen over progesterone (which tends to be low), another commonly used herbal supplement which is used to rebalance the hormones is Agnus castus. There are further supplements which support this but these are advised on a case by case basis and depend on identifying individual challenges and possibly further testing. Balancing hormones This involves diet as well as removal or avoidance of a class of chemicals known as endocrine disrupters. That's because these chemicals found in our cleaning fluids, toiletries and cosmetics and plastic bottles actually exert a xeno-oestrogen or oestrogen mimicking effect. The trouble is our bodies don't know the difference between a real oestrogen and a pretend one so exposure to these chemicals needs to be avoided if we want to balance hormones. The increased exposure to these endocrine disrupters in modern living explains in part the increased challenges with many hormonally driven conditions. So time to take a look at your bottles hiding under the sink and examine your toiletries. There are many alternatives available which avoid all the nasties such as parabens and phthalates etc. Using essential oils are a safer way to clean your home and good old fashioned vinegar and bicarb will save you money and unnecessary toxin exposure. Managing stress Hormones don't work in isolation. The endocrine system works as a team and managing our stress hormones is key to supporting any hormone challenges. It's also why a comprehensive assessment of styes hormones is included in my preferred hormone screening. When stress is chronic and cortisol is elevated, progesterone can drop leading to unpleasant symptoms such as moodiness, increased weight around the middle, sleep problems and breast tenderness. Supplementing with magnesium and adaptogen herbs can support this as can meditation, yoga and mindfulness. Reducing Symptoms Studies have shown a significant reduction in symptoms in women who move away from eating higher-glycaemic carbohydrates (bread, pasta, rice, cakes, etc.), reduce caffeine and increase their intake of Omega-3 fatty acids. Caffeine can have be a problem for many women with endometriosis with one study showing consuming 150-225mg of caffeine per day (about 1-1.5 cups of coffee) increased the risk of endometriosis by 20% and those who drank more than 225mg of caffeine had a 60% increase. Supporting blood sugar balancing is fundamental for hormone balancing as these two are related. Turmeric has been shown to reduce inflammation, support blood sugar (important when you’re trying to reduce food cravings), reduce pain and support liver detoxification making it a key supplement in the support of endometriosis. Magnesium, Ginger root and Devil's claw are also favourites as anti-inflammatories in place of NSAID's. Magnesium can be taken throughout the month with an increased dose the week prior to a period. Food intolerance also play a part here in that if we continue to eat foods which we are intolerant to we add to the picture of inflammation. One of the biggest drivers in endometriosis is gluten and studies have shown a significant reduction in symptoms following a gluten free diet. However, when IgG food intolerance testing is done, we can see a further reduction in symptoms. Other food triggers can be dairy, soya, yeast, eggs, corn, peanuts, cane sugar and also foods in the nightshade family eg tomatoes, potatoes etc. Endometriosis has a strong link with IBS so following the anti-inflammatory protocol above and an elimination has been found to be supportive of both conditions. Massage therapy can also help reduce symptoms. An Iranian study showed that massage of the back, sacrum and abdomen lead to a significant reduction in painful dysmenorrhea caused by endometriosis. Abdominal massage can also stimulate peristalsis in the large intestine therefore support detoxification. In addition to this abdominal massage can also help to breakdown scar tissue and adhesions. In all cases risk factors can be individual and an appointment with a Nutritional Therapist can help you uncover the triggers and drivers of your condition and support you with an individualised protocol. We also have access to a range of tests including comprehensive hormone screening such as the DUTCH Test which covers reproductive hormones, stress hormones, melatonin levels, neurotransmitters and B vitamin metabolites. We can also assist you with long term plans such as fertility and other co-existing health challenges. References: https://academic.oup.com/aje/article/137/12/1353/155016 http://cancerres.aacrjournals.org/content/41/9_Part_2/3771.short http://www.fertstert.org/article/S0015-0282(01)01991-4/abstract https://academic.oup.com/humrep/article/25/6/1528/2915756 http://europepmc.org/abstract/med/23334113 https://www.sciencedirect.com/science/article/pii/S0753332217346838 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3093183/ https://www.ncbi.nlm.nih.gov/pubmed/17879831 https://www.ncbi.nlm.nih.gov/pubmed/23737821 https://www.ncbi.nlm.nih.gov/pubmed/23602498 Pure Fish Oil 1100mg
£12.95 - £20.95
Providing 700mg of Omega 3’s per capsule
 Last week we covered Probiotics in Pregnancy and touched on how supplementing babies can help reduce the incidence of eczema and other allergies. But what about other common complaints in infancy? Can probiotics help there too? Let's look at some of the usual suspects: Colic is something that has troubled parents forever! The worst thing about colic is that we don't really know exactly what causes it. Having said that, anyone who has ever tried to comfort a colicy baby knows it's usually tummy trouble so trying a probiotic would make sense. A recent study now shows that introducing a probiotic has seen crying in infants fall by at least 50%. Another nightmare for new parents is reflux. (Not to be confused with 'happy pukers' it's totally normal for breastfed babies in particular to guzzle a little too much and then puke out the extra. It's part of their self regulation and why there is now a link between breastfeeding and reduced childhood obesity. If baby seems fine after they vomit you've probably got one of these!) Probiotics can be helpful here too. An Italian study has shown that probiotics can increase gastric emptying and therefore decrease the frequency of regurgitation. Constipation is also a common digestive problem in small children. Studies have shown that taking a probiotic can increase stool frequency and improve the consistency of stools. It has also been found to reduce the frequency of faecal incontinence and significantly reduce tummy pain. Severity and duration of boughts of diarrhoea have also been reduced by taking a probiotic. One finnish study found that the probiotics successfully colonized the gut and reduced the duration of watery diarrhoea usually associated with the rotavirus. In the ProChild study children were given either a placebo or Proven's Fit for School probiotic for six months. Children taking Fit for School had:
If you would like to know more or to discuss your probiotic needs with Beverley our registered Nutritional Therapist just pop into the shop: Nourishing Insights, 44 St Andrew Street, Aberdeen, AB25 1JA. References: A. Bird Schreck et al. (2016) Probiotics for the Treatment of Infantile Colic: A Systematic Review. Journal of Pharmacy Practice p1-9. F.Indrio et al. (2011) Lactobacillus reuteri accelerates gastric emptying and improves regurgitation in infants. European Journal of Clinical Investigation. 41(4) p 417-422. N. Bekkali et al. (2007) The role of a probiotics mixture in the treatment of childhood constipation: a pilot study. Nutrition Journal. 6(17) M. Tabbers et al. (2011) Is Bifidobacterium breve effective in the treatment of childhood constipation? Results from a pilot study. Nutrition Journal. 10(11) A.V. Shornikova et al (1997) Bacteriotherapy with Lactobacillus reuteri in rotavirus gastroenteritis. The Paediatric infectious disease Journal 16(12) p 1103-1107. I. Garaiova et al. (2015) Probiotics and vitamin C for the prevention of respiratory tract infections in children attending preschool: a randomised controlled pilot study. European Journal of Clinical Nutrition. 69 p.373-379. Optibac for Babies and Children
£16.99 - £45.99
What's it for?A natural supplement from OptiBac, for infants and children. Who's it for?For infants & children from birth to 12 years, and for pregnant & breastfeeding women. Each sachet:Provides 3 billion live cultures + 0.75g of FOS fibres, guaranteed until end of expiry.Fructooligosaccharides (FOS); Filler: potato starch; Live cultures (Lactobacillus acidophilus Rosell-52, Bifidobacterium infantis Rosell-33, Bifidobacterium bifidum Rosell-71). Each sachet guarantees 3 billion micro-organisms + 0.75g FOS fibres. ProVen Probiotics' Lactobacillus & Bifidus for Breast Fed Babies
£12.95
ProVen Probiotics' Lactobacillus & Bifidus for Breast Fed Babies has been developed specifically for breast fed newborn babies up to 12 months of age to help establish intestinal and immune health. Proven to reduce the incidence of Asthma, Excema and other allergies. Probiotics can support colic, reflux, and constipation in infants.
ProVen Probiotics' Lactobacillus & Bifidus for Formula Fed Babies
£13.95
It is now recognized that friendly bacteria are as important to infants and toddlers as they are to adults and establishment of a robust population of friendly microflora as soon after birth as possible is critical in supporting the development of healthy immune and digestive function. This microflora is influenced during pregnancy, childbirth and breast-feeding, but modern living conditions, which are more sterile and bacteria free, may inhibit or slow down the natural development of the normal flora. It can therefore, be useful to support this process in newborn babies. ProVen Probiotics' Lactobacillus & Bifidus for Formula Fed Babies has been developed specifically for newborn babies up to 12 months of age to help establish intestinal and immune health in the first year of life. It contains the Lab4b group of four types of friendly bacteria, which naturally form part of the microflora population of infants. The Lab4b friendly bacteria were used in the Swansea Baby Study of over 400 babies carried out over five years. Fit for School Chewable Tablet
£14.95
Coughs and colds are the most common illnesses in the UK, with adults suffering an average of 2-3 and children up to eight episodes a year. They are most common in the autumn and winter, peaking between November and March and present an issue for both children and parents in terms of time of school and childcare problems. There is no cure for the common cold, the symptoms of which are usually caused by viral infections, meaning that antibiotics are not effective in treating them. The most effective way of helping to prevent coughs and colds is to support the immune system and friendly bacteria are increasingly being shown to help with this. ProVen Probiotics' Fit for School chewable tablets have been specially formulated for children aged 4-16 years old to help maintain immune function and general wellbeing. Developed as a chewable tablet with a delicious strawberry flavour to appeal to children, but with no added artificial colours, flavours or preservatives. The combination of 12.5 billion of the unique Lab4 Acidophilus and Bifidus friendly bacteria with vitamin C provides support for a child's general health and more specifically helps maintain immune function. ProVen Fit for School was used in the ProChild study, which took place over six months and those children taking Fit for School saw a 30% reduction in absenteeism from school due to coughs, colds and other upper respiratory tract infections (URTIs). The study also found that the duration of coughs and colds was halved in the children taking Fit for School and visits to the doctor and consequently prescription for antibiotics was reduced by 43%. RECOMMENDED DAILY INTAKE: As a food supplement take one chewable tablet daily with food. Tablet to be chewed and not swallowed whole.For Toddlers - friendly bacteria, multivitamins & prebiotic
£9.95
ProVen Probiotics Lactobacillus & Bifidus with A-Z Multivitamins & Prebiotic for Toddlers has been developed specifically for infants from 12 months to 4 years of age to help maintain immune and intestinal function and general wellbeing. Green People Sun Lotion
£18.50 - £21.00
Looking for a sun lotion without the nasties? The Green People have the answer!
Elderberry Syrup
£12.46
Elderberry Syrup is a delicious organic blend including Ginger and Thyme. Elderberry juice, manuka honey 14+, trikatu and thyme, along with the other herbs in this syrup, have long been used to help support seasonal health. This concentrated broad-spectrum syrup contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness. And it is suitable for all of the family. Lactobacillus & Bifidus for Pregnancy
£12.95
Suitable for Vegans. Dairy Free. Gluten Free. Fit for School Flavourless Sticks with vitamin C&D.
£14.45
Jack N' Jill kids Toothbrush Compostable & Biodegradable
£3.49
Rounded Nylon bristles (SOFT) for superior cleaning
Ergonomic handle made from 100% Corn Starch (Non GMO!) BPA and PVC free Comfy for small hands Jack N Jill Kids Toothpaste
£4.99
Jack N' Jill Natural Calendula Toothpaste Strawberry Flavour 50g/1.76oz
Rich in Xylitol, Organic Calendula to soothe gums, Organic Natural Strawberry Flavour, Fluoride Free, Sugar Free, Colour Free, SLS Free, No Artificial Preservatives, Gluten Free, Safety Seal, Easy Open Flip Top Cap, BPA Free, Minimal, recyclable packaging Eskimo 3 Bright Kids Jelly Splats
£13.94
Eskimo Bright Kids Jelly Splats is our exciting new omega-3 fish oil designed specifically for kids. Each jelly tab, or ‘splat’ tastes great, is easy to take and provides 250mg of DHA which supports healthy brain function. We know that it can be difficult to get our kids to eat enough fish which is why we designed a fuss-free alternative. In tests, 80% of kids were still voluntarily taking jelly splats daily after 15 weeks! And as well as being made of 100% pure fish oil, our jelly splats are naturally flavoured with no artificial flavourings or sweeteners, and are sugar-free too. Omega-3 has been proven in thousands of clinical trials to be good for our hearts, brains, eyes and helps keep our joints and skin healthy too. Omega 3 is essential for children’s growing bodies, especially their brain. The most important types of Omega 3 are EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). These are essential because we can’t make them, the only way to get Omega 3 is to eat it. EPA and DHA are found almost exclusively in fish and seafood. It is recommended that we all consume at least 1 portion (140gm) of oily fish per week, however, on average, people in the UK are only consuming a third of a portion per week, with kids eating as little as 10% of this recommended amount. Learn more about Eskimo-3 Bright Kids & fish oil on our dedicated page complete with more about the Eskimo-3 Fish Oil range and articles!  Probiotics seem to be something that everyone is talking about these days, but what exactly are they? What do they do? Where do they come from? How do I know if I need one? 'Probiotic' literally means 'for life'. More often are defined as being "viable microorganisms that have a beneficial effect in the prevention and treatment of specific pathologic conditions when they are ingested". Basically they are the good bacteria that should be found in your gut. Did you know that approximately 85% of your immune system is found in the gut? This is because it is the job of these good bacteria to be the gatekeepers to our body. They are our first defence against foreign bodies, preventing colonization by viral and bacterial pathogens. Wondering where you got your good bacteria from in the first place? Your mum! During a vaginal delivery the baby is covered in secretions which contain it's mothers bacteria. The mother passes her gut flora on to her baby and this in turn colonizes their gut. From that day forward we are constantly changing our gut flora depending on what we ingest. We are exposed to coughs, colds, travel, different foods, medications and all of these impact our gut ratio between good and bad bacteria. Sat there thinking well my granny hasn't taken a probiotic and she never gets ill at 96! The truth is that she has probably had her fair share of 'probiotics' but they just didn't call them that then. Traditionally fermented foods like sauerkraut, kefir, kombucha, raw yoghurt and even beer were all sources of good bacteria. In the days before fridges and supermarkets, fermentation was a way of preserving produce to survive long winters. These days everything goes in the fridge, crops are sprayed with pesticides which just like the antibiotics you get from the doctors are not selective about whether the bacteria they are killing is good or bad. Most supermarket products have also been pasteurised to extend shelf life and prevent outbreaks of harmful bacteria. This means that the good bacteria in traditionally fermented foods is killed along with any bad that may have been present. The good news is that there is now a move back towards traditional probiotics with kefir, kombucha, and sauerkraut gaining in popularity. Thinking about stocking up on those yoghurt drinks from the supermarket? Think again! Did you know that many of them have more sugar per 100g than fizzy pop? One of the easiest ways to up your good bacteria is to take a probiotic supplement many of which also contain prebiotics (food not absorbed by the host that supports the growth of good bacteria). So do you need a probiotic? The reality is that most of us should take a probiotic supplement even just in the short term. Why? The vast majority of us have at some point done at least one of the following all of which negatively effect your gut flora: taken an antibiotic; suffered from colds and viruses; have IBS or IBD; taken the contraceptive pill; taken steroids; travelled abroad; suffer from or have a family history of auto immune conditions e.g. under-active thyroid, diabetes, lupus, psoriasis, etc; or allergenic conditions e.g. food allergies and excema. There is a wealth of research out there which clearly demonstrates the huge role that probiotics have in supporting our immune system and preventing disease. A recent study examining the role of probiotics in the reduction of diabetes states that probiotics contribute to a reduction in inflammatory response and oxidative stress. This leads to increased insulin sensitivity and a reduction in the autoimmune response. Allergenic diseases have increased over the last 40 years in industrialized nations but NOT in the developing world. Put simply we are just too clean, our homes and farms are sprayed to within an inch of their lives, we eat processed foods and we aren't exposed to the diseases we once were. All of this impacts on our gut flora and prevents the normal responses to allergens from developing properly leading to an increase in disease. Children with food allergies have been found to have an imbalance between good bacteria and potentially harmful ones. The same has been observed in a study of children with atopic eczema. So which one should I take? Well the answer is it really depends on you and what your individual needs are. A good starting point would be something like Bio-Kult or Optibac for everyday. However, there are a variety of ranges designed specifically for different needs: travel abroad, when you're taking antibiotics, pregnancy, breastfed babies, bottlefed babies, managing cholesterol levels, one for women for targeting the intimate flora, the list goes on. Still not sure, or just want to know more? Pop into the shop and have a chat with us. References: R. Rolfe. (2000) The Role of Probiotic Cultures in the Control of Gastrointestinal Health. Journal of Nutrition. 130 p.3965-4025 M.Geuking et al. (2014) The interplay between the gut microbiota and the immune system. Gut Microbes 5(3) p. 411-418 P. Kirjavaninen et al. (2001) Characterizing the composition of intestinal microflora as a prospective treatment target in infant allergic disease. FEMS Immunology & Medical Microbiology. 32 (1) p. 1-7 B. Bjorksten et al. (1999) The intestinal microflora in allergic Estonian and Swedish 2-year-old children. Journal of the British Society for Allergy and Clinical Immunology. 29(3) p 342-346. A.Gomes et al. (2014) Gut microbiota, probiotics and diabetes. Nutrition Journal. 13(60) http://www.optibacprobiotics.co.uk/faq/why-consider-optibac-probiotics-over-probiotic-yoghurt-drinks Optibac probiotics For Women 14 Capsules
£9.99
‘For women’ contains two highly researched strains, Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®, which have been clinically trialled by over 2,500 women around the world. The two strains in this product are proven to survive to reach the intimate area. With over 30 years of research, you can trust that if you want a live cultures supplement especially for female intimate flora, OptiBac Probiotics ‘For women’ is the one for you. This supplement is safe and appropriate for women in the menopause, as well as for pregnant & breastfeeding mothers. Alongside taking this product, it may also be worthwhile considering lifestyle factors such as diet (for example reducing your intake of sugar, which can feed harmful bacteria and yeasts), increasing your water intake, and avoiding wipes, douches and soaps in the intimate area, which can upset the natural vaginal pH. OptiBac probiotics for daily immunity 30 capsules
£12.29
Live cultures and Vitamin C Food supplement
Vitamin C contributes to the normal function of your immune system and to the reduction of fatigue. This optibac product contains 4 natural strains of bacteria, along with grape seed, green tea and pine bark extracts which are rich in polyphenols. Optibac probiotics One week flat
£8.69
'One week flat' is a food supplement containing natural bacteria (live cultures), in powdered sachets to be taken daily as a one-week course. This can be taken once a month, or as frequently as desired.
Optibac for Everyday
£12.29 - £32.49
What's it for?6 different live cultures, with FOS fibres, for everyday use. Who's it for?For anyone, aged 1 year and over, seeking a general OptiBac live cultures supplement. Each capsule:Provides 5 billion live microorganisms + 88mg of FOS fibres.Filler: potato starch; Live cultures: (Lactobacillus rhamnosus Rosell-11, Lactobacillus acidophilus Rosell-52, Bifidobacterium longum Rosell-175, Lactococcus lactis Rosell-1058, Bifidobacterium breve Rosell-70, Bifidobacterium bifidum Rosell-71); Fructooligosaccharides (FOS 88mg); vegetarian capsule: hydroxypropyl methylcellulose; anti-caking agent: magnesium stearate; antioxidant: ascorbic acid Suitable for Vegetarians Optibac for Everyday Max Strength
£35.99
What's it for?A quality 50 billion option from OptiBac, suitable for everyday use. Who's it for?For those who want a very high strength, yet high quality, live cultures supplement. Each capsule:Provides 50 billion live microorganisms, guaranteed until end of expiry. Live cultures: (Lactobacillus acidophilus NCFM®, Bifidobacterium lactis Bl-04, Bifidobacterium lactis HN019); vegetarian capsule: hydroxypropyl methylcellulose, titanium dioxide; stabiliser: micro-crystalline cellulose; anti-caking agents: vegetable magnesium stearate, silicon dioxide. Daily dose (1 capsule) guarantees 50 billion micro-organisms. Optibac for Everyday Extra Strength 30's
£22.99
What's it for?A premium option from OptiBac containing L. acidophilus NCFM®, for every day use. Who's it for?For anyone who feels the need for extra strength live cultures support. Each capsule:Provides 20 billion live microorganisms, guaranteed until end of expiry.Filler: micro-crystalline cellulose; Live cultures: (Lactobacillus acidophilus NCFM®, Lactobacillus paracasei Lpc-37, Bifidobacterium lactis Bi-07, Bifidobacterium lactis Bl-04, Bifidobacterium bifidum Bb-02); vegetarian capsule: hydroxypropyl methylcellulose; titanium dioxide; anticaking agents: vegetable magnesium stearate, silicon dioxide. Each capsule guarantees 20 billion micro-organisms. |
Location |
WHAT OUR CLIENTS ARE SAYING“I did Nutritional Therapy with Beverley and it was life changing. I highly recommend it!” Allison Blakely (Glasgow)
|
Contact Us44 St Andrew Street, Aberdeen, AB25 1JA
Tel: 01224 969637 Email: info@nourishinginsights.com Opening Hours: Sun- Mon: Closed Tue to Sat: 10am-4pm Late night appointments available on Thursday evening on request. |