I thought I would put together a summary of the best suggestions to support our immune health based on some of the information and concerns that have come to light during the pandemic. I consider some of the research that has been done over the last year and highlight some of the studies on both general immunity and also reference some more COVID specific support supplements.
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Having spent over 5 years working with babies (and being a Mum myself!) I've seen a lot of colicky wee ones. Trapped wind can contribute to colic and reflux so making sure they get their burps up can make a huge difference in making them more comfortable. Sometime babies can be really difficult to burp so I thought I would share my favourite techniques. Often rotating through them can be really helpful when baby just won't burp!
Have you been told that your baby has reflux? Are you trying to get your head around what that means and what to do next? I'm here to help.
If you or someone you know suffers from migraines you’ll know it is a pretty nasty and often debilitating condition, sometimes lasting days or even longer. Believed to be the third most common disease in the world, it affects 3 times more women than men and many women cite hormones as a trigger. In the UK estimates suggest that we lose 25 million days from work or school due to migraine. Absenteeism from work costs £2.25 billion and NHS prescription costs around £250 million per year. It is thought that less than 50% will consult their family doctor and that most self medicate for migraine.
How did you get in to working with babies? I have always loved babies. For as long as I can remember if someone had a baby then I would have been there offering to give them a cuddle or play with them. Even now if someone comes in store with a pram, I am straight over to say hello. When I qualified as a Massage Therapist 5 years ago, I knew I wanted to work with babies and so immediately trained as a Baby Massage Instructor.
Vitamin D is one of the most common deficiencies. It is estimated that 1 billion people globally have Vitamin D deficiency and 50% of the global population have Vitamin D insufficiency. It is estimated that about 90% of our Vitamin D comes from exposure to sunlight whilst a small proportion comes from our diet. Individuals with darker skin have increased amounts of melanin in their skin which decreases the efficacy of Vitamin D absorption which is why people with darker skin are at greater risk, particularly in the UK where from October to March, the rays from the sun are not strong enough to enable our bodies to make vitamin D. This is one of the reasons that the Department of Health and the NHS now recommend that everyone in the UK should consider taking a vitamin D supplement from October to March. The elderly, overweight and those living in the Northern Hemisphere are also at greater risk. A 2017 study additionally revealed that shift workers, health care workers and indoor workers are at increased risk of developing a deficiency due to reduced outdoor time and sunlight exposure. Apart from this, malabsorption syndromes such as celiac disease, short bowel syndrome, gastric bypass and cystic fibrosis may also lead to Vitamin D deficiency. Medications such as phenobarbital, carbamazepine, dexamethasone, nifedipine, spironolactone, clotrimazole, and rifampin induce hepatic p450 enzymes which speed up the degradation of vitamin D.
Why do we need Vitamin D? Vitamin D's primary and vital function in the body is to maintain blood levels of calcium. It does this through increasing the amount of calcium absorbed from food in the small intestine. This helps the body to form and maintain healthy bones. A deficiency in vitamin D can lead to osteomalacia or rickets. A deficiency of vitamin D also increases the risk of developing osteoporosis and experiencing fractures and broken bones. Apart from this, vitamin D deficiency has also been associated with increased risks of cancer development, particularly breast, colon and prostate cancers. Researchers have found that increased sunlight exposure and circulating vitamin D are associated with reduced occurrence and mortality in many types of cancer. Vitamin D is well known for its impact on the immune system and studies suggest that inflammation is often at the root of many modern autoimmune diseases including multiple sclerosis, rheumatoid arthritis, digestive disorders and high blood pressure. University of Aberdeen researchers studied patients in the North of Scotland which has the highest rate of MS in the UK who were treated during the winter with UV-B light therapy. Dr Anthony Ormerod, Clinical Reader in Dermatology at the University, said: “Our study shows that UV-B light, which mimics sunshine, can have a striking effect on the immune system of patients." In addition, a study in 2018 from Trinity College Dublin linked vitamin D deficiency with an increased risk of depression of over 75% over a four year follow up period. What are the symptoms of Vitamin D deficiency? There is evidence to suggest that people with vitamin D deficiency are at increased risk of developing health conditions such as osteoporosis, autoimmune conditions, depression and cancer. Symptoms can also include weakness, chronic fatigue, depression, insomnia, anxiety, weakened immune system, inflammation and weak or broken bones. We would recommend that you are tested for vitamin D deficiency if you experience any of these symptoms. Vitamin D tests are available on the NHS and in our Nourishing Insights clinic. This is a simple pin prick blood test which can be done at home. Find out more about Vitamin D testing and order here. How can I optimise my vitamin D levels? The main way in which we obtain vitamin D is from exposure to natural sunlight from the sun. When UVB rays land on the skin, a substance in the skin, 7-dehydrocholestrol is converted into vitamin D3. There are two types of supplemental vitamin D; Vitamin D2 and Vitamin D3. The type of vitamin D our bodies makes naturally is vitamin D3. Whilst the body is able to convert some D2 for use, vitamin D3 is believed to convert 500 times faster than D2 and is estimated to be four times more effective in humans. Most experts suggest spending 20 minutes in the sun without suncream (suncream blocks the absorption of vitamin D) to enable your body to absorb vitamin D naturally without damaging the skin. For darker skinned people, the time recommended increases to around 40 minutes. If you do not want to expose your skin to the sun, you should use a good quality supplement to make sure you are obtaining enough vitamin D to protect your immune system, bones, joints and general health. Are there any food sources? Sunlight is the best source of vitamin D and it is difficult to obtain vitamin D only from food. However, there are some food sources and research suggests that eating foods which are rich in Vitamin D can help you acquire more. Some of the best sources of vitamin D in foods are halibut, mackerel, salmon, herring, trout and eggs. Mushrooms are one of the only plant sources of vitamin D and they acquire vitamin D the same way the human skin does, through exposure to the sun. The vitamin D content of mushrooms is increased through exposure to Ultra Violet light. The quantity of vitamin D in mushrooms can vary dependant on how they are grown. Who should supplement and how much should I take? Current Department of Health recommendations suggest the following ‘at risk’ groups should be using a vitamin D supplement all year round. These include:
From October to March the Department for Health recommends that everyone should supplement with Vitamin D. However, bare in mind that many of us now are spending little time in the sun and when we are we are wearing sun creams or covering up. Even in hot countries where people are going from air conditioned homes to offices and malls with little exposure to sunshine has led to a global epidemic with deficiency. For example, in countries such as Pakistan it is estimated that 80% of the population is deficient. In addition, it is estimated that vitamin D has a half life of about 15 days which would mean that every 2 weeks our levels halve without ongoing exposure to sunshine or supplementation. Therefore, your holiday in the sun in February is not going to help you in April. Dosages vary according to age, bodyweight and level of deficiency. Testing is recommended to optimise your dose. Are there other nutrient considerations when supplementing with Vitamin D? Vitamin D and K2 Vitamin D and Vitamin K2 work synergistically with each other to ensure that calcium is directed out of the arteries and into the bones where it helps improve bone density. Without enough vitamin K2 calcification within the arteries can occur. We normally advise a combination product of D and K2 for the post-menopausal age group. Vitamin D and Magnesium Magnesium plays a key role in determining how much vitamin D our bodies can make. It’s suggested that people whose magnesium intake is high are less likely to have a vitamin D insufficiency than people whose magnesium levels are low. It’s also claimed that magnesium supplementation increases vitamin D levels in people who are deficient in the vitamin, but causes a reduction in people whose intake is high. Too much vitamin D can increase calcium levels, which in turn can lead to certain health complications. To learn more about magnesium and signs of deficiency, have a look at our blog. To find out more about Vitamin D supplementation contact us here, or come and visit us at 44 St Andrew Street Aberdeen. Nutritional Therapy consultations are also available on Zoom and skype. More information here. Top Tips to Support the Immune System
Vitamin B12 is an essential water soluble vitamin which is required for a range of functions in the human body. It is one of the B-Complex group energy giving vitamins which are important for promoting a healthy nervous system and detoxifying the body. These vitamins act as coenzymes, helping the body to obtain energy from food. They also regulate important functions of the cardiovascular, endocrine and digestive systems. The body can not produce B Vitamins and so they must be obtained from our diet.
Vitamin B12 is one of the most common deficiencies in the western world and can occur for a number of reasons. Pernicious anaemia (an autoimmune condition) is one common cause of Vitamin B12 deficiency. Due to a lack of intrinsic factor in this condition, the body is unable to absorb Vitamin B12 and so becomes deficient. This condition can result in a range of symptoms including nerve damage, muscle weakness, extreme fatigue, numbness in hands and feet, osteoporosis, depression, dementia, digestive issues, and a smooth, thick red tongue among others. If you have any or all of these symptoms, you should make an appointment with your GP to rule this out. Pernicious anaemia is normally diagnosed by a GP and treatment includes routine B12 injections. However, it is also possible to develop B12 deficiency as a result of not getting enough Vitamin B12 from the diet or absorption problems as a result of digestive issues such as leaky gut, coeliac disease, Crohn's or SIBO (small intestinal bacterial overgrowth). Vitamin B12 is primarily found in animal products, such as meat, fish, milk, cheese and eggs meaning that deficiencies of this nutrient are common among vegetarians and vegans. One of the difficulties being that although there are some fortified foods such as nutritional yeast and fortified milks which can provide some B12, not all of those following these diets are conscientious about ensuring that their needs are covered via nutrition. Therefore, supplementation becomes a requirement. Certain medications such as proton pump inhibitors and anticonvulsants can also affect the absorption of Vitamin B12. In addition, anti-depressants and the oral contraceptive pill can deplete B12 among other nutrients. Whether you have been on the pill or are currently taking it, a good B-Complex can help replenish the nutrients depleted by the pill while also supporting hormone balance. B12 is a particularly important nutrient for promoting a healthy nervous system and many Psychiatrists such as Dr Drew Ramsay are now encouraging their patients to eat foods such as oysters which are rich in both Vitamin B12 and Omega 3 (two nutrient deficiencies which have been linked to higher risk of suicide and depression). A 2010 study led by researchers at Rush University looked at more than 3,500 adults and showed that a higher intake of B6, B9 and B12 whether through food or supplementation was associated with a decreased likelihood of depression for up to 12 years follow up. The most common form of B12 supplementation is cyanocobalamin which is less expensive but it is not found in nature. It may release small amounts of cyanide into the system which may have relevance to an individual with impaired detoxification as a result of genetics, nutrient deficiencies or chronic illness. The recommended form is therefore methylcobalamin which interestingly is the form produced by our gut bacteria. Likewise if you are wanting to increase folate (B9) we would recommend methylfolate rather than folic acid for better absorption. Read more in our blog on folic acid vs folate. We have a range of B Vitamin supplements available, some of which are practitioner only products and therefore unavailable online. If you are interested in any of the B Vitamins for supplementation, come in for a chat or give us a call so that we can make the best suggestion for you. We can also provide relevant testing if appropriate. "Don't you just love New York in the fall, it makes me wanna buy school supplies" You've got mail.
Starting the new school year can be an exciting time. Buying new stationary, new uniforms and going into a new class with a new teacher can make it an unsettling but exciting time of change for children. But, as every mum and teacher knows, those first few weeks back always bring an explosion of bugs, and children who are immune compromised can become easy prey for some of these viral attacks. Making some diet and lifestyle changes can help boost your child's immunity and make a real difference to their overall health and wellbeing. Here are our top tips for a healthy school year. For more information in some of the common childhood ailments such as eczema have a look at our comprehensive blog here. Following the steps recommended below will support children suffering from a range of immune system challenges including asthma. More information on nutritional therapy for children found here Optimise Vitamin D Vitamin D is an essential vitamin which is essential for maintaining healthy levels of calcium in the blood. Vitamin D also plays an essential role in immune system health and cell growth. The main source of Vitamin D is from exposure to natural sunlight from the sun. However, from October to March the rays of the sun in the UK are not strong enough to enable our bodies to make Vitamin D. As a result, it is now a government recommendation that everyone should supplement with Vitamin D from October to March each year. Recommended dosages for children vary according to body weight. Look after Gut Health It is estimated that between 70%-80% of our immune system is located in our gut which means that what we feed our gut bacteria can impact our immune health. Prebiotics such as garlic, leeks and asparagus feed the friendly bacteria in our guts so consuming these on a regular basis can benefit gut health. Probiotics have also been shown in clinical trials to have a beneficial impact on gut and immune health. Optibac and Proven both have good ranges for children. 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%. This probiotic is suitable for children aged 4-16. Consume Omega 3 Omega 3 is great for our brains and helping us focus. Omega 3's also reduce inflammation and prevent attacks by toxins or pathogens. Food sources include oily fish, eggs, walnuts, flax, chia seeds and grass fed meat. If you're concerned that your child won't eat many of the foods which contain Omega 3, you could supplement with a good source of omega 3 such as Eskimo 3 Bright Kids Jelly Splats. Eat a Rainbow Eating a wide variety of colourful fruits and vegetables ensures we get a combination of vitamins, minerals and antioxidants to support the immune system. If you're concerned about any nutritional gaps, BetterYou have designed a handy multi-vitamin spray for children with a blend of 14 essential nutrients. The robust multi-nutrient formulation contains the full spectrum of B vitamins, including folate, combined with vitamins A, C, D, K, selenium and iodine. Sleep Sleep is when our bodies rest and restore. It is therefore essential for optimal immune health. Aiming for at least 10 hours sleep for little ones is a great way to ensure they get the rest they need to grow and thrive. Avoid electronics and blue light effect from TV/ computer etc at night and ensure a good winding down routine of baths and stories. Relaxation music can be helpful for us all and some children benefit from white noise. Essential oils are ideal to diffuse in the bedroom and can aid sleep and relaxation. Talk to us about appropriate essential oils and other supports such as magnesium cream which can be helpful depending on age of the child. We hope you all have a happy and healthy school year! If you would like to know more about nutritional therapy for children, you can find more information on our children's nutritional therapy page or drop us an email to info@nourishinginsights.com. We also offer call backs too if you follow this link and one of the team will give you a call to discuss your needs. To order any of the above products mentioned just email info@nourishinginsights.com and we will send you a link to order the correct items. 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. In clinical practice we use adaptogens for many different benefits as explained above and we sometimes use more than one where needed. I myself take an adaptogen year round and change it according to my needs. The question is not so much whether to take an adaptogen, it is more which one would help me most! Drop us an email for advice on which might be most helpful for you at info@nourishinginsights.com |
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December 2023
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