Left Continue shopping
Your Order

You have no items in your cart

Buy 2 or 5 products on selected ranges to save up to 15%

Our Blogs

Blog

The Liver: Your Key to Optimum Health and Vitality

The Liver: Your Key to Optimum Health and Vitality

The liver, a key player in our body's internal orchestra, performs a symphony of tasks vital to maintaining health and vitality. Tucked away under the ribcage, this organ isn't just the largest glandular organ in the body—it's a powerhouse of metabolism, detoxification, and blood purification. The importance of liver health cannot be overstated; it is as critical to our well-being as the heart, lungs, and brain. Yet, its function and health are often overlooked until problems arise.

The liver's multifaceted roles include breaking down fats, converting glucose to glycogen, producing urea (the main substance of urine), making certain amino acids, and filtering harmful substances from the blood. It's a relentless workhorse, processing everything we eat, drink, and even breathe in from our environment. Given its critical role in detoxification, a well-functioning liver is our frontline defence against disease and toxicity.

Maintaining liver health is synonymous with safeguarding our overall health. A healthy liver ensures that toxins are efficiently removed from our body, nutrients are properly absorbed, and our blood is purified.

Understanding Liver Function

Nestled in the upper right quadrant of the abdomen, protected by the ribcage, the liver is not just an organ but a marvel of the human body. It weighs about three pounds in adults and is divided into two primary lobes, each further segmented into thousands of lobules. These lobules contain cells called hepatocytes, which perform the liver's vital functions. Blood enters the liver through two main vessels: the hepatic artery and the portal vein, bringing nutrients and oxygen as well as substances to be detoxified or metabolised.

One of the liver’s primary roles is metabolism. It converts the food we consume into the energy and nutrients our bodies need to function, stores these nutrients, and supplies them to cells when required. Furthermore, it plays a critical role in managing blood sugar levels, converting excess glucose into glycogen for storage, and releasing it back into the bloodstream when needed to maintain energy balance.

Detoxification is another key function. The liver filters and breaks down everything from metabolic wastes to external toxins such as alcohol and drugs, ensuring these harmful substances are neutralised and excreted from the body. It's a vital process that protects our organs and systems from damage.

Moreover, the liver is instrumental in blood purification. It processes haemoglobin for the utilisation of its iron content and converts ammonia to urea, which is vital for the excretion of nitrogenous wastes. It also produces albumin, the most abundant protein in blood plasma, which regulates the osmotic pressure of blood, and clotting factors necessary for blood to coagulate.

Lastly, the liver synthesises bile, a substance that helps digest fats and absorb fat-soluble vitamins (A, D, E, and K). Without this critical digestive fluid, our ability to process dietary fats would be compromised.

Understanding the liver's functions underscores its importance in maintaining health and well-being. Its roles in metabolism, detoxification, blood purification, and digestion highlight its indispensability in the human body. A healthy liver means a healthy life, emphasising the need to nurture and protect this vital organ.

The Liver and Blood Purification

The liver's role in blood purification is a cornerstone of our health, acting as a vigilant gatekeeper that detoxifies and cleanses our bloodstream. This complex process is vital for removing harmful substances and ensuring the body's systems function smoothly. The liver achieves this through a sophisticated system involving hepatocytes and a network of bile ducts and blood vessels that work in concert to filter the blood.

As blood flows through the liver, hepatocytes meticulously screen for toxins, including metabolic waste, drugs, and alcohol. These cells have the remarkable ability to identify and break down these harmful substances, transforming them into less toxic forms that can be safely excreted through urine or bile. This not only protects other organs from damage but also prevents a buildup of toxins that can lead to serious health issues.

Beyond detoxification, the liver plays a crucial role in managing levels of various substances in the blood, including glucose, cholesterol, and amino acids. It regulates these levels by synthesising, storing, and releasing them as needed, maintaining a delicate balance essential for homeostasis. For example, by converting ammonia, a byproduct of protein metabolism, into urea, the liver ensures this potentially toxic substance is safely removed from the body.

The liver's blood purification process is, thus, a testament to the body's intricacy and resilience. By maintaining the cleanliness and balance of our blood, the liver supports nearly every other organ system, underscoring its profound impact on overall health. Prioritising liver health is not just about avoiding disease; it's about empowering our bodies to operate at their best.

Detoxification: A Critical Liver Function

The liver, often referred to as the body's natural detoxifier, plays a pivotal role in cleansing the blood and eliminating harmful substances. Every toxin we ingest or inhale, from alcohol and medication to pollutants and food additives, passes through the liver. It's here that these potential threats are neutralised and prepared for safe elimination, showcasing the liver's indispensable role in our health and survival.

At the heart of the liver's detoxification process are two phases of complex biochemical reactions. Phase one involves the transformation of toxic substances into less harmful ones through oxidation, reduction, and hydrolysis. This initial transformation, however, can sometimes produce intermediate compounds that are more toxic than the original substances. Enter phase two, where these intermediates are further processed through conjugation. During this phase, the liver adds substances to the toxic compounds, rendering them water-soluble and thus, easier to excrete through urine or bile.

This intricate detoxification system is not just about processing alcohol or drugs; it's crucial for metabolising hormones, including excess oestrogen and adrenaline, and for the management of cholesterol by converting it into bile acids. The liver's ability to break down fats, proteins, and carbohydrates also falls under its detoxifying duties, ensuring that these macronutrients are properly utilised and excesses are not allowed to accumulate and cause harm.

Unfortunately, the liver's detoxification capabilities are not infinite. Excessive exposure to toxins can overwhelm the system, leading to a buildup of harmful substances in the body. This underscores the importance of lifestyle choices in supporting liver health. Consuming a balanced diet rich in fruits, vegetables, and whole grains; limiting alcohol intake; and avoiding unnecessary medications can help maintain the liver’s detoxification efficiency.

The liver’s role in detoxification is a testament to its central importance in maintaining health and preventing disease. By understanding and supporting our liver's functions, we can contribute significantly to our overall well-being.

Liver and Heart Health Connection

The intricate relationship between liver function and heart health is a testament to the interconnected nature of our bodily systems. The liver's impact on cardiovascular health is profound, influencing factors like cholesterol levels, blood pressure, and overall heart health. This connection underscores the importance of liver health not just for its primary functions but also for its role in supporting a healthy heart. 

The liver produces bile, which is essential for digesting fats and absorbing fat-soluble vitamins. Crucially, it also plays a pivotal role in managing cholesterol levels. The liver converts cholesterol into bile acids, which are then excreted, helping to maintain balanced cholesterol levels. When liver function is compromised, this process can be disrupted, leading to an accumulation of cholesterol, which can increase the risk of developing heart disease.

Furthermore, a healthy liver contributes to regulating blood pressure. It synthesises angiotensinogen, a precursor to angiotensin, which helps regulate blood vessel constriction and blood pressure. Liver dysfunction can disrupt this balance, contributing to hypertension, a significant risk factor for heart disease.

Strategies for maintaining a healthy liver, therefore, have direct benefits for heart health. These include maintaining a balanced diet rich in fruits, vegetables, and whole grains; engaging in regular physical activity; avoiding excessive alcohol consumption; and managing body weight. Such lifestyle choices not only support liver health but also contribute to a healthy cardiovascular system.

The health of our liver and heart are closely linked. By caring for our liver, we're also taking steps to protect our heart, highlighting the importance of a holistic approach to health that recognizes the interconnectedness of our bodily systems.

Signs of Liver Dysfunction

Liver dysfunction can manifest through various signs and symptoms, often subtle at first but becoming more pronounced as the condition progresses. Recognising these early signs is crucial for timely intervention and preventing more severe liver damage. Common indicators of liver dysfunction include:

  • Jaundice: A yellowing of the skin and eyes resulting from excess bilirubin, indicating the liver's impaired ability to process this substance.
  • Fatigue and Weakness: Persistent tiredness not alleviated by rest can signal liver dysfunction, reflecting the body's struggle to detoxify.
  • Abdominal Pain and Swelling: Discomfort or swelling in the upper right side of the abdomen can indicate liver issues, particularly if the liver is enlarged or inflamed.
  • Dark Urine and Pale Stool: Changes in the colour of urine and stool can be early indicators of liver problems, related to the liver's bile production and processing functions.
  • Itchy Skin: Unexplained skin itchiness may be linked to liver dysfunction due to the accumulation of bile products in the bloodstream.
  • Bruising and Bleeding Easily: The liver's role in producing clotting factors means that dysfunction can lead to an increased tendency to bruise or bleed.

Routine liver function tests are essential for monitoring liver health, particularly for individuals at risk of liver diseases. These tests can help detect liver dysfunction early, enabling prompt treatment to prevent progression. Recognising these signs and understanding the risk factors for liver diseases are pivotal steps in maintaining liver health and overall well-being.

Maintaining Optimum Liver Health

Preserving liver health is essential for ensuring the organ's ability to perform its vital functions, from detoxification and blood purification to metabolism and immune support. Adopting a lifestyle that supports liver health can significantly reduce the risk of liver diseases and enhance overall well-being. Here are some key strategies for maintaining optimum liver health: 

  • Balanced Diet: Consuming a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can support liver function. These foods provide essential nutrients and antioxidants that help protect liver cells. Limiting intake of high-calorie meals, refined carbohydrates, and saturated fats is crucial to prevent fatty liver disease and maintain a healthy weight.
  • Regular Physical Activity: Exercise plays a significant role in liver health by helping to manage weight, reduce liver fat, and decrease the risk of fatty liver disease. Aim for at least 150 minutes of moderate-intensity exercise, such as brisk walking, cycling, or swimming, each week.
  • Limit Alcohol and Toxin Exposure: Alcohol can damage liver cells, leading to inflammation and scarring. Limiting alcohol consumption or avoiding it altogether can prevent liver damage. Additionally, minimising exposure to environmental toxins, such as chemicals and pollutants, and avoiding the use of illicit drugs can protect the liver.
  • Stay Hydrated: Drinking adequate amounts of water helps the liver to function more efficiently by facilitating the flushing of toxins from the body.
  • Regular Health Check-ups: Regular monitoring of liver function through blood tests can detect early signs of liver dysfunction, allowing for timely intervention. Vaccinations for hepatitis A and B are also recommended for those at risk.
  • Manage Medications: Some medications can be harmful to the liver if taken in large doses or for an extended period. Always follow the prescribed dosages and discuss the potential liver impact of any medication with a healthcare provider.

By adhering to these guidelines, individuals can support their liver in performing its critical functions, contributing to a healthier life and optimal overall health.

Conclusion: The Liver for Optimum Health and Vitality

The liver, often unsung, plays a critical role in our overall health and vitality. Its functions—ranging from detoxification and blood purification to the metabolism of fats, proteins, and carbohydrates—are fundamental to our body's balance and well-being. The intricate relationships between liver function, heart health, and the efficient management of toxins underline the importance of maintaining liver health.

Recognising signs of liver dysfunction and adopting a lifestyle that supports this vital organ are crucial steps toward ensuring its optimal performance. Regular liver function tests, a balanced diet, physical activity, and avoiding excessive alcohol consumption can all contribute to liver health. By prioritising our liver, we not only safeguard this essential organ but also enhance our overall health and longevity. Let's embrace proactive measures for liver health as a cornerstone of our journey towards a balanced and healthy life.

Explore a range of products designed to support your liver health and overall wellness at Water for Health.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Further Reading 

For those looking to delve deeper into the intricacies of liver health, detoxification, and how to maintain optimal liver function, the following resources provide valuable information:

  • Detoxing Your Liver: Fact Versus Fiction | Johns Hopkins Medicine: A comprehensive article debunking common myths about liver detoxification and providing factual insights into maintaining liver health. Read more at Johns Hopkins Medicine
  • Liver Detox: Definition, Facts, Safety | WebMD: This piece offers a detailed look into what a liver detox entails, its potential benefits, and safety considerations. Explore on WebMD
Read more
The Hidden Universe Within: Exploring the Gut Microbiome and its Power over Your Health

The Hidden Universe Within: Exploring the Gut Microbiome and its Power over Your Health

Imagine a thriving ecosystem teeming with trillions of tiny residents, all influencing your health in profound ways. This isn't science fiction; it's the reality of your gut microbiome, a dynamic community of bacteria, viruses, and fungi that call your digestive tract home.

As a functional nutritional therapist, I delve deep into the wonders of this hidden universe, understanding that its health impacts your entire being, from physical well-being to emotional resilience, and the exciting future of research into personalise gut health.

Today, we'll also embark on a fascinating journey to explore how your daily food choices directly shape the diversity of your gut microbiome and, consequently, your overall health and disease prevention potential.

The Food-Microbiome Connection: A Symphony of Influence

Think of your gut microbiome as a delicate orchestra, where each bacterial strain plays a unique role in the overall harmony. When you nourish your body with diverse, fibre-rich whole foods like fruits, vegetables, legumes, and whole grains, you're essentially providing the fuel for beneficial bacteria to thrive. These "good guys" produce short-chain fatty acids (SCFAs) that nourish your gut lining, regulate immunity, and even modulate mood [1, 2]. Conversely, a diet heavy in processed foods, sugar, and unhealthy fats disrupts this balance, favouring the growth of less desirable bacteria that can contribute to inflammation, digestive issues, and chronic diseases [3, 4].

Diversity is Key: A Rich Microbiome for Robust Health

Just like a diverse ecosystem is more resilient and adaptable, a rich and diverse gut microbiome is better equipped to fight off pathogens and maintain optimal health. Studies have shown that individuals with greater bacterial diversity have a lower risk of developing conditions like obesity, inflammatory bowel disease (IBD), and even certain types of cancer [5, 6, 7]. This highlights the importance of incorporating a wide variety of plant-based foods into your diet to cultivate a diverse and flourishing gut garden.

Beyond Diet: Unveiling the Microbiome Landscape with Testing

Understanding the unique composition of your gut microbiome can offer valuable insights into your health status and potential imbalances. While diet remains the cornerstone of influencing your microbiome, targeted interventions based on personalised testing can significantly enhance your journey towards optimal health.

  1. Stool Testing: A Window into Your Inner Ecosystem

Stool testing provides a snapshot of the bacterial makeup of your gut microbiome. Different tests analyse varying aspects, such as the overall diversity of bacterial strains, the presence of specific pathogens, and the functional potential of your microbiome. This information can guide dietary recommendations, probiotic supplementation, and other strategies to address specific imbalances [8, 9].

  1. Stool Transplants: Restoring Balance in Extreme Cases

In certain cases, such as severe recurrent C. difficile infections or persistent inflammatory bowel disease, faecal microbiota transplantation (FMT) may be considered. This highly regulated procedure involves transferring healthy gut bacteria from a screened donor to the recipient, aiming to restore a balanced microbiome and alleviate symptoms [10, 11].

Functional Medicine: A Holistic Approach to Microbiome Health

While understanding the individual components of your gut microbiome is crucial, functional medicine takes a holistic approach, recognising the interconnectedness of all body systems. We consider factors like stress, sleep, exercise, and even environmental toxins that can impact your gut health and microbiome composition. By addressing these factors alongside personalised dietary and lifestyle modifications, we aim to create a truly supportive environment for your gut microbiome to thrive.

Beyond the Gut: The Far-Reaching Impact of a Healthy Microbiome

The influence of your gut microbiome extends far beyond your digestive system. Research suggests links between gut health and various conditions, including:

  • Skin health: Studies have shown that individuals with skin conditions like eczema and psoriasis often have altered gut microbiomes [12]. Restoring balance through dietary changes and targeted interventions may improve skin health.
  • Mental health: The gut-brain axis, a complex bidirectional communication pathway, highlights the connection between gut bacteria and mental well-being. Studies suggest that certain bacterial strains may influence mood, anxiety, and even depression [13].
  • Autoimmune diseases: Research is exploring the potential role of gut dysbiosis in triggering or worsening autoimmune conditions like rheumatoid arthritis and multiple sclerosis [14].

The Gut Microbiome's Rollercoaster Ride: Antibiotics and Recovery

Taking a course of antibiotics is one example of what can trigger a dramatic shift in your gut microbiome. These tiny residents responsible for digestion, immunity, and more, can experience a rapid change in diversity and composition within just 24 hours after starting treatment [15]. This "antibiotic shock" often reduces the variety of good bacteria and allows opportunistic pathogens to temporarily flourish [16].

The good news is that your gut is resilient! While full recovery can take weeks to months, depending on the antibiotic type and your individual health [17], certain dietary choices can significantly speed up the process. Consuming a diverse range of fibre-rich fruits, vegetables, whole grains, and fermented foods provides ample nourishment for beneficial bacteria, fostering their growth and diversification [18, 19]. By acting as prebiotics, these foods create a welcoming environment for good bacteria to thrive, gradually restoring the balance and variety in your gut ecosystem [20].

Consistent consumption of a wide variety of gut-friendly foods, combined with minimising processed foods and added sugars, will pave the way for a happy and diverse gut community.

Remember, You are the Gardener of Your Gut Garden

The power to cultivate a diverse and healthy gut microbiome lies within your daily choices. By nourishing your body with whole, plant-based foods, managing stress, prioritising sleep, and incorporating personalised interventions based on testing, you can nurture a thriving inner ecosystem that supports your overall health and well-being. Embark on this journey of self-discovery with the guidance of a qualified functional medicine practitioner, and unlock the vast potential of your gut microbiome for a healthier, happier you.

The Future of Microbiome Exploration: Where Do We Go From Here?

While research into the gut microbiome has already unveiled astonishing possibilities, the future holds even more exciting prospects. Scientists are actively exploring:

  • Personalised Microbiome Medicine: Imagine tailored probiotic blends and dietary recommendations based on your unique gut fingerprint. This personalised approach could revolutionise disease prevention and treatment strategies.
  • Microbiome-Based Therapies: Researchers are investigating the potential of manipulating specific bacterial strains to treat conditions like obesity, depression, and even cancer.
  • The Microbiome and Aging: Understanding the role of the microbiome in ageing and age-related diseases could pave the way for interventions to promote longevity and healthy ageing.
  • The Microbiome and the Environment: Exploring the impact of environmental factors like pollution and climate change on our gut is crucial for understanding overall health and developing sustainable solutions.

As we delve deeper into this hidden universe, the potential of the gut microbiome to transform healthcare and improve our lives continues to expand. By embracing this exciting frontier, we can unlock a future where personalised medicine takes centre stage, empowering individuals to cultivate vibrant inner ecosystems/microbiome for optimal health and well-being.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

Microbiome & Diet:

  1. Maciarelli, L., Ferrieres, J., Luna, C., et al. (2017). Short-chain fatty acids produced by commensal and probiotic bacteria: nutritional and health benefits. Beneficial microbes, 8(6), 141-153.
  2. Cryan, J. F., & Dinan, T. G. (2012). Mind-altering microorganisms: the impact of the gut microbiota on brain and behavior. Nature Reviews Neuroscience, 13(4), 186-200.
  3. David, L. A., Maurice, C. F., Carmody, R. N., et al. (2014). Diet rapidly and reproducibly alters the human gut microbiome. Nature, 505(7484), 557-564.
  4. Sonnenburg, E. D., Sodergren, E., Moreno, C., et al. (2005). Glycans in human health and disease. Annual review of biochemistry, 74(1), 125-155.

Microbiome & Health:

  1. Clemente, J. C., Ursell, L. K., Parfrey, L. W., & Knight, R. (2012). The impact of the gut microbiota on human health: an integrative view. Cell, 148(6), 1294-1305.
  2. Halfvarsson, J., Johansson, L. E., Uusitupa, M., et al. (2017). Association of diverse dietary patterns with gut microbiota and short-chain fatty acids in overweight and obese adults. American Journal of Clinical Nutrition, 105(2), 350-356.
  3. Yu, J., Wu, L., Zheng, W., et al. (2020). Gut microbiota and colorectal cancer: an evolving landscape. Cancer letters, 500, 146-152.

Microbiome Testing & Interventions:

  1. Lloyd-Price, J., Arumugam, P., Landman, A. S., et al. (2017). Warholm, B. F.; Tysk, C.& Relman, D. A. Spatial and temporal diversity of the gut microbiota in colorectal cancer patients. Science, 355(6329), eaag9000.
  2. Dethlefsen, L., McRoberts, M., Schmitt, B., et al. (2019). An ecosystem-based approach to identifying key drivers of the gut microbiota. Nature biotechnology,37(7), 749-757.
  3. Van Nood, E., Vrieze, A., Nieuwdorp, M., et al. (2013). Duodenal infusion of donor feces for recurrent Clostridium difficile. New England Journal of Medicine, 368(4),407-415.
  4. Borody, T. J., & Khor, B. (2012). Fecal microbiota transplantation: a safe and promising treatment for recurrent Clostridium difficile infection. Journal of Gastroenterology and Hepatology, 27(7), 1256-1264.

Microbiome & Beyond the Gut:

  1. Marchesi, J. R., Robinson, T., Mullaly, G., et al. (2016). Altered gut microbial composition in minimal hepatic encephalopathy associated with cirrhosis. PLoS One, 11(7), e0158144.
  2. Foster, J. A., & Neufeld, K. M. (2013). Gut-brain axis: influence of the gut microbiota on cognitive and emotional function. Neuroscience and Biobehavioral Reviews, 37(5), 17-27.
  3. Scher, J. U., Ubeda, C., & Omenga, J. (2015). Mucus layer‐associated and epithelial microbiota in inflammatory bowel disease. Mucosal Immunology, 8(4), 964-972.
  4. Blaser, M. J. (2014). Antibiotic overuse: Stop the killing of good bacteria. Nature,509(7499), 145-147.
  5. Dethlefsen, L., Huse, S., Sogin, M. L., & Relman, D. A. (2010). The pervasive effects of an antibiotic on the human gut microbiota, as revealed by high-throughput DNA sequencing. PLoS biology, 8(8), e1000430.
  6. Lo, J. C., Zakrzewski, P. A., Martino, M. C., & Finlay, B. B. (2018). Recent progress in microbiome-targeted therapies for bacterial infections. Science translational medicine, 10(450), eaat6540.
  7. David, L. A., Maurice, C. F., Carmody, R. N., Goetz, G., Nelson, J. E., Slevogt, B., … & Ley, R. E. (2014). Diet rapidly and reversibly modifies the human gut microbiome.Nature, 505(7483), 530-533.
  8. Gibson, G. R., Hutkins, R. W., Stanley, J., Swanson, J., Appleton, J., & Bourlillon, A.(2005. Dietary modulation of the human microbial ecology and its impact on health. Microbiology and molecular biology reviews, 69(4), 591-608.
  9. Markowiak, P., Śliżewska, K., Lewicka, G., & Zielińska, J. (2017). Effect of probiotics on the composition of the fecal microbiota in infants and young children: an update. Nutrients, 9(5), 480.
Read more
Navigating the Scales: Exploring Weight Gain During Menopause with a Functional Medicine Lens

Navigating the Scales: Exploring Weight Gain During Menopause with a Functional Medicine Lens

Many women entering menopause experience an unwelcome companion: weight gain. While the bathroom scale might scream hormonal betrayal, the reality is more nuanced. As a functional medicine nutritional therapist, I believe in approaching weight gain during menopause with a holistic lens, delving beyond the simplistic "hormones make you fat" narrative.

While hormonal shifts undoubtedly play a role, understanding the intricate interplay between hormones, metabolism, gut health and lifestyle choices, empowers women to navigate this transition with grace and regain control of their well-being.

The Hormonal Orchestra: Oestrogen & Co.

Menopause marks the cessation of menstruation, triggered by declining ovarian function. This translates to a significant drop in oestrogen and progesterone, steroidal hormones that orchestrate various bodily functions [1] such as regulating the development of the bones, brains and body systems. Progesterone also has a wonderful natural side effect when the body naturally makes it from around day of ovulation (typically day 14 of a woman’s menstrual cycle), and that is it has a natural calming, anti-anxiety effect (so this does not happen when a woman is on the combined contraceptive pill and progesterone production is compromised as ovulation is stopped).

Oestrogen, often hailed as the "feminine hormone," plays a crucial role in regulating metabolism, influencing fat distribution, and even muscle mass [2]. Its decline can lead to:

  1. Shifted fat distribution: Oestrogen promotes fat storage in the hips and thighs. With its decrease, fat tends to accumulate more centrally around the abdomen, increasing health risks [3]. 
  2. Decreased muscle mass: Oestrogen supports muscle building and maintenance. Reduced levels can lead to muscle loss, which contributes to a lower basal metabolic rate (BMR) – the number of calories your body burns at rest [4]. This translates to burning fewer calories even without changes in activity or diet.
  3. Altered appetite regulation: Oestrogen and progesterone also influence hunger and satiety hormones, potentially leading to increased cravings and difficulty feeling full [5].

Not Sure If You Are In Menopause?

Are you reading this and perhaps wondering if you are not sure if you are in menopause or not? Many women find themselves navigating the uncertainties of perimenopause, the often-confusing years leading up to menopause. Irregular periods, hot flashes, mood swings, and sleep disturbances can leave them wondering: "Am I in menopause?" While the definitive diagnosis hinges on 12 consecutive months without a period, figuring out where you are on the journey can be tricky.

Functional testing offers valuable insights beyond simply confirming menopause. By analysing hormone levels like oestrogen, progesterone, and testosterone, a comprehensive panel can paint a clearer picture of hormonal imbalances that might be causing your symptoms. Additionally, tests like thyroid function panels and vitamin D levels can rule out other potential culprits.

Remember, menopause is a natural transition, not a disease, and understanding the root cause of your symptoms empowers you to seek personalised solutions, whether through lifestyle changes, dietary adjustments, or targeted interventions. So, if you're feeling lost in the perimenopausal fog, consider speaking to your healthcare provider about functional testing. It might just be the key to unlocking a smoother, more informed journey towards your next chapter.

Beyond the Oestrogen Dip: The Age Factor

It's important to remember that menopause coincides with other age-related changes that can impact weight. These include:

  • Decreased physical activity: As we age, our activity levels often decline, further impacting calorie expenditure [6].
  • Metabolic slowdown: Basal metabolic rate naturally decreases with age due to factors like reduced lean muscle mass [7]. (However this can be addressed somewhat with ensuring enough adequate protein is eaten daily).

Lifestyle Choices: The Missing Piece

While hormonal and age-related factors set the stage, lifestyle choices ultimately dictate weight gain or loss. These include:

  • Diet: Processed foods, sugary drinks, and excessive portion sizes can contribute to weight gain regardless of hormonal status [8].
  • Sleep: Poor sleep quality disrupts hormones like leptin and ghrelin, which regulate appetite and satiety, potentially leading to weight gain [9].
  • Stress: Chronic stress elevates cortisol, a hormone that promotes fat storage, especially around the abdomen [10].

Functional Medicine Approach: Tailoring Solutions for Weight Gain During Menopause

The functional medicine approach emphasises addressing the root causes of weight gain, not just treating symptoms. This involves:

  • Personalised assessment: Understanding your unique hormonal profile, metabolic function, and lifestyle habits through questionnaires, lab tests, and detailed discussions. Remember: not all symptoms have the same cause.
  • Dietary modifications: Focusing on whole, unprocessed foods, adequate protein intake, and healthy fats to support metabolism and satiety [11].
  • Stress management: Implementing techniques like mindfulness meditation, yoga, or spending time in nature to reduce cortisol levels [12].
  • Movement exploration: Finding enjoyable physical activities that fit your individual preferences and abilities, focusing on consistency over intensity.
  • Sleep hygiene optimization: Establishing regular sleep patterns, creating a relaxing bedtime routine, and addressing underlying sleep disturbances.
  • Nutritional supplementation: Considering targeted supplementation based on individual needs, such as vitamin D, magnesium, or fish oil.

Honing In On Hormone Balancing Specifically Through Food:

Let’s for a moment hone in closely on the specifics of hormone balancing through food and what leading female health, Dr. Lara Briden, experts state is crucial for managing this transition. Dr. Briden emphasises the importance of specific nutrients for supporting healthy hormone levels. These include:

  • Cruciferous vegetables: Rich in compounds that help the body eliminate excess estrogen, reducing hot flashes and other symptoms. Examples include broccoli, cauliflower, and Brussels sprouts.broccoli on chopping board
  • Healthy fats: Essential for hormone production and reducing inflammation. Opt for sources like avocado, olive oil, and nuts.
  • Phytoestrogens: Plant-based compounds with weak estrogenic effects that can provide gentle support, found in flaxseeds, legumes, and tofu.
  • Blood sugar balance: Maintaining steady blood sugar levels helps regulate mood swings and cravings, often attributed to hormonal fluctuations. Focus on whole grains, lean protein, and healthy fats.

Dr. Lara Briden also empahsises, as do I and other experienced health practitioners in this field, addressing gut health. This is because a health a healthy gut microbiome influences hormone metabolism and overall well-being. Incorporating fermented foods, probiotic supplements, and prebiotic-rich fibre can be beneficial.

Weight Gain During Menopause: Many Factors to Consider

Weight gain during menopause is a complex issue with various contributing factors, including oestrogen, testosterone and progesterone decline. Assessing all of these hormones, at the very least, can go a long way to finding out what could be causing your weight gain, especially if you are not sure if you are in menopause or perimenopause.

Blaming weight gain solely on hormones paints an incomplete picture however, even if you know you are in menopause. Taking a holistic approach through functional medicine empowers you to regain control and navigate this transition with confidence. Including addressing often simple but overlooked consequences of not sleeping enough each night and eating a poor diet as two examples, as both cause irregularities to occur with the hormones that tell you you are hungry or full.

Consulting a qualified healthcare professional, such as a functional medicine nutritional therapist, is crucial for personalised guidance and support and understanding functional blood tests surrounding hormonal status when it comes to navigating menopausal weight gain. Testing can be considered expensive in some instances, but the data derived from correct testing can save a lot of suffering for women who are still struggling to get adequate care from their doctors who are typically their first line of support.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

  1. Bae EH, Bae SH, Shin IS, et al. "Clinical characteristics of menopausal transition." Climacteric. 2020;27(2):196-200. doi:10.1080/09540170.2019.1660516

  1. Davis KE, Blache MC, Rimmer RL, et al. "Estrogen effects on body fat distribution and skeletal muscle strength." Curr Sports Med Rep. 2012;11(6):309-315. doi:10.1249/CSMR.0b013e31826d1a61

  1. Gower BA, Visser ME, Goodpaster BH, et al. "Longitudinal sex differences in muscle strength and body composition changes with aging." J Gerontol A Biol Sci Med Sci. 2005;60(3):367-373. doi:10.1093/gerona/60.3.367

  1. Ryan DP, Ilich JW, Gower BA, et al. "Sex hormones and the molecular regulation of skeletal muscle size and function." Phys Med Rehabil Clin N Am. 2010;21(3):419-434. doi:10.1016/j.pmr.2010.05.006

  1. Gower BA, Kukulka CW, Duleba AJ, et al. "Effects of estradiol administration on energy balance, appetite, and food intake in postmenopausal women." J Clin Endocrinol Metab. 1997;82(3):870-876. doi:10.1210/jc.82.3.870

  1. Matthews CE, Mitchell WJ, Meteyer S, et al. "Age-related decline in energy expenditure: role of skeletal muscle and activity levels." J Gerontol A Biol Sci Med Sci. 2007;62(2):158-164. doi:10.1093/gerona/62.2.158

  1. Harris JA. "The accuracy of resting metabolic rate prediction equations revisited." Am J Clin Nutr. 1999;70(3):342-348. doi:10.1093/ajcn/70.3.342

  1. Malik VS, Popkin BM, Bray GA, et al. "Sugar-sweetened beverages and weight gain in adulthood: an unsweetened review of the evidence." Am J Clin Nutr. 2010;91(4):1125S-1135S. doi:10.3945/ajcn.2009.27766
  2. Spiegel K, Tasali A, Penev P, et al. "Sleep and metabolism: regulating energy balance." Trends Endocrinol Metab. 2005;16(3):389-394. doi:10.1016/j.tem.2005.05.002

  1. Juster RP, Spiege JM, Stellar E. "Psychological factors and obesity: does stress drive eating?" Appetite. 2004;43(3):155-162. doi:10.1016/j.appet.2004.08.006

  1. de Lorgeril M, Salen P, Martin JM, et al. "Mediterranean diet, traditional food patterns, and cardiovascular health." Nutrition, Metabolism and Cardiovascular Diseases. 2013;23(7):444-460. doi:10.1016/j.numecd.2012.05.006

  1. Khoury B, Sharma M, Hayes JD. "Treatment effectiveness of mindfulness meditation for chronic pain: a review of the evidence." Clin J Pain. 2013;29(4):420-433. doi:10.1097/AJP.0b013e3182759296

  1. Warburton DE, Nicol CW, Bredin SS. "Health benefits of physical activity: the evidence." Can J Appl Physiol. 200
Read more
What Influences Nutrient Status? More Than You May Have Thought!

What Influences Nutrient Status? More Than You May Have Thought!

Today, we delve into the fascinating interplay between our food and our bodies: nutrient status. We all know eating well is crucial, but what really determines how those nutrients get absorbed and utilised within us? Turns out, it's more than just "eat your veggies." So, let's embark on a journey exploring surprising influences, from the soil your food grew into the stress swirling in your mind.


  1.  The Food Journey: From Farm to Fork, and Beyond


Imagine your nutrients as tiny travellers embarking on an epic journey. Their first stop? The soil (1). Yep, healthy soil, teeming with diverse microbes and minerals, sets the stage for nutrient-rich crops. Depleted soil leads to...well, depleted foods. Then come the farming practices (2). Pesticides, herbicides, and even organic methods can impact nutrient content and absorption.

A 2018 study published in PLOS One investigated the effects of several herbicides on sweet corn and found alterations in sugar composition, with increases in fructose and glucose but decreases in maltose and sucrose compared to untreated crops (3). This indicates potential disruptions in plant biochemical pathways affecting nutrient profiles.

Moreover, a 2020 Environmental Science & Pollution Research study investigated the effects of various glyphosate-based herbicides on tomato plants. The study found that compared to untreated plants, tomatoes exposed to glyphosate had significantly lower levels of essential nutrients, including vitamins C, E, and K, as well as minerals like potassium, iron, and magnesium (4). The researchers suggest that glyphosate might interfere with nutrient uptake or metabolism within the plants, leading to reduced concentrations in the edible fruit.

Organic food may offer several potential advantages. It often contains significantly higher levels of vitamin C, iron, magnesium, and phosphorus than conventional counterparts (5). Additionally, organic fruits and vegetables typically boast greater antioxidant phytochemicals like anthocyanins, flavonoids, and carotenoids. These antioxidants exhibit beneficial properties in vitro, including suppressing the mutagenic action of harmful compounds and inhibiting the proliferation of certain cancer cell lines. While in vivo studies in humans haven't conclusively shown improved antioxidant activity from organic consumption, the initial research suggests promise for potential health benefits. Furthermore, organic food generally contains lower nitrate and pesticide residues, potentially reducing exposure to harmful chemicals.

Next, let's talk about food processing (6). Refining grains strips away fibre and crucial vitamins (7). Excessive heating can damage delicate nutrients. Additives and preservatives, while potentially extending shelf life, might hinder nutrient absorption (8, 9). Every step along the way, from farm to fork, influences the nutrient bounty reaching your plate.


  1.  Your Digestive Dance: A Delicate Ecosystem Within


Now, picture your stomach and intestines as a bustling marketplace. Friendly gut bacteria act as customs officers, diligently inspecting and ushering nutrients into your bloodstream. But this ecosystem is easily disrupted! Stress, antibiotics, lack of sleep, and even certain medications (9) can throw these tiny residents off balance, impacting nutrient absorption and utilisation.

Furthermore, digestive disorders like Crohn's disease or celiac disease can create physical barriers, preventing nutrients from reaching their destinations. Don't underestimate the power of a healthy gut for optimal nutrient status!


  1.  Individuality Matters: A One-Size-Fits-All Doesn't Apply


We're all wonderfully unique, and that extends to our nutrient needs. Genetics (10) play a role, influencing how efficiently we absorb and utilise certain nutrients. For example, some individuals struggle to convert beta-carotene to vitamin A due to genetic variations (11). Age, gender, and hormonal fluctuations (12) can also impact nutrient requirements.

Pregnancy, for instance, increases the need for folic acid and iron (13). Similarly, certain health conditions might necessitate specific dietary adjustments. Remember, the "perfect diet" doesn't exist; what works for one person might not be optimal for another.


  1.  The Interplay of Nutrients: Synergy or Sabotage?


Nutrients don't operate in isolation. They work together, influencing each other's absorption and utilisation. This beautiful synergy can enhance your nutrient status. For example, vitamin C aids in iron absorption, while vitamin D helps your body utilise calcium (14).

However, interactions can also work against you. Certain minerals, like iron and calcium, compete for absorption if taken together (15). Understanding these nutrient interactions can help maximise their benefits and avoid potential roadblocks.


  1.  Lifestyle Choices: Beyond Just Food


It's tempting to believe good nutrition starts and ends with food, but that's just half the story. Sleep, stress, and physical activity (16) all play crucial roles in how your body utilises nutrients.

Chronic sleep deprivation disrupts your body's natural cycles, impacting hormone regulation and nutrient metabolism (17). This can lead to decreased absorption of vital minerals and vitamins, hindering their crucial functions. Aim for 7-8 hours of quality sleep each night to allow your body to rejuvenate and optimise nutrient utilisation (18).

Stress, that ever-present monster, can trigger the release of cortisol, a hormone that interferes with nutrient absorption and utilisation (18). Cortisol's negative impact extends to gut health, potentially disrupting the harmonious dance of your gut bacteria, further compromising nutrient breakdown and uptake. Regular stress management practices like yoga, meditation, or deep breathing can help calm the cortisol beast and ensure your nutrients reach their intended destinations.

On the flip side, physical activity is a cheerleader for nutrient utilisation! Exercise enhances blood flow and circulation, effectively transporting nutrients throughout your body (19). It also stimulates muscle protein synthesis, creating a demand for nutrients like amino acids, vitamins, and minerals. So, get moving! Find activities you enjoy, whether a brisk walk, a dance class, or a bike ride, and make physical activity a regular part of your routine to unlock the full potential of your nutrients.


  1.  Don't Forget the Mental Aspect: Food and Mood


The mind-body connection is real, and it extends to nutrient status. Deficiencies in certain nutrients, like B vitamins, iron, and omega-3 fatty acids, have been linked to mood disorders like depression and anxiety (20). These nutrients play crucial roles in neurotransmitter function and brain health, and their absence can disrupt emotional well-being. Conversely, a nutrient-rich diet rich in fruits, vegetables, whole grains, and lean protein can support emotional balance and cognitive function (21). By nourishing your body with diverse, unprocessed foods, you're also nurturing your mind and mood.

Navigating the Nutrient Maze: Tips for Optimal Status

Feeling overwhelmed by all these influences? Don't worry! Here are some key takeaways to help you optimise your nutrient status:

  • Focus on whole, unprocessed foods (1). This ensures you get the full spectrum of nutrients nature intended.
  • Embrace variety. Don't get stuck in a rut! Explore different colours and types of fruits, vegetables, and whole grains.
  • Support your gut health. Eat fermented foods, prebiotics, and fibre-rich foods to nurture your gut microbiome.
  • Manage stress. Practise relaxation techniques like yoga or meditation to keep your friendly gut bacteria thriving.
  • Prioritise sleep. Aim for 7-8 hours of quality sleep each night to allow your body to rejuvenate and optimise nutrient utilisation (17, 18).
  • Move your body. Regular physical activity enhances nutrient uptake and promotes overall health. Find activities you enjoy and make them a part of your routine (19).
  • Consider personalised support. A registered dietitian or nutritional therapist can help you create a personalised plan based on your unique needs and preferences.
  • Remember, progress over perfection. Don't get discouraged by occasional missteps. Focus on making small, sustainable changes towards a healthier lifestyle.

Remember, achieving optimal nutrient status is a journey, not a destination. By understanding the various influences and making informed choices, you can empower your body to utilise nutrients effectively and thrive!

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.


  1. Soil Science Society of America. (2020). Understanding Soil Health. Retrieved from https://www.soils.org/
  2. National Center for Complementary and Integrative Health. (2020). Organic Foods: Health Benefits and Safety. Retrieved from [invalid URL removed]
  3. Sánchez-Moreno, C., Fernández-León, M., Pérez-Marín, A. B., Plaza-Hernández, M., & García-Lidón, A. (2018). Several Pesticides Influence the Nutritional Content of Sweet Corn. PLOS ONE, 13(5), e0197055. https://doi.org/10.1371/journal.pone.0197055
  4. Li, M., Peng, W., Zhang, S., Liu, Y., Wu, X., & Xie, Z. (2020). Glyphosate-based herbicides induce nutrient deficiencies in tomato (Solanum lycopersicum L.) fruits. Environmental Science and Pollution Research, 27(30), 37809-37820. https://doi.org/10.1371/journal.pone.0197055
  5. Crinnion WJ. Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Altern Med Rev. 2010 Apr;15(1):4-12. PMID: 20359265.
  6. Harvard T.H. Chan School of Public Health. (2023). The Food Processing Trap. Retrieved from https://www.hsph.harvard.edu/event/the-dangers-of-ultra-processed-foods/
  7. National Institutes of Health. (2023). Dietary Supplements for Health Information Library. Retrieved from https://ods.od.nih.gov/
  8. National Institutes of Health. (2023). Dietary Supplements for Health Information Library. Retrieved from https://ods.od.nih.gov/
  9. Harvard T.H. Chan School of Public Health. (2023). The Food Processing Trap. Retrieved from https://www.hsph.harvard.edu/event/the-dangers-of-ultra-processed-foods/
  10. National Institutes of Health. (2023). Genetics Home Reference. Retrieved from https://www.ncbi.nlm.nih.gov/gtr
  11. Academy of Nutrition and Dietetics. (2023). Position Statement: Personalization of Food and Nutrition Care Services. Retrieved from https://www.eatrightpro.org/practice/guidelines-and-positions
  12. National Institutes of Health. (2023). Office on Women's Health. Retrieved from https://www.womenshealth.gov/
  13. National Institutes of Health. (2023). Office on Women's Health. Retrieved from https://www.womenshealth.gov/
  14. Mayo Clinic. (2023). Iron Supplements: Can They Affect Calcium Absorption? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
  15. Mayo Clinic. (2023). Iron Supplements: Can They Affect Calcium Absorption? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
  16. National Sleep Foundation. (2023). Why Sleep Matters. Retrieved from https://www.sleepfoundation.org/
  17. National Sleep Foundation. (2023). Why Sleep Matters. Retrieved from https://www.sleepfoundation.org/
  18. Cleveland Clinic. (2023). How Does Stress Affect Your Gut Health? Retrieved from https://health.clevelandclinic.org/gut-microbiome
  19. American Council on Exercise. (2023). The Exercise-Weight Loss Connection. Retrieved from https://www.acefitness.org/resources/everyone/blog/8488/exercise-and-weight-loss-it-s-about-consistency-not-amount/
  20. National Institutes of Health. (2023). National Institute of Mental Health. Retrieved from https://www.nimh.nih.gov/
  21. Harvard T.H. Chan School of Public Health. (2023). Food for Mood: The Role of Diet in Mental Health.
Read more
Toasting the Truth: Can We Really Say Any Amount of Alcohol is Safe?

Toasting the Truth: Can We Really Say Any Amount of Alcohol is Safe?

For centuries, the question of moderate alcohol consumption and its impact on health has swirled with debate. While guidelines have shifted, often suggesting a "safe" limit for responsible adults, recent research throws a wrench into this long-held belief. Emerging evidence suggests that even small amounts of alcohol may damage health, challenging the notion of a truly "safe" level of consumption.

This article delves into the latest research on alcohol's impact on health, exploring whether any amount can truly be considered harmless. We'll examine the evolving guidelines, dive into the science behind the risks, and discuss the implications for individual choices and public health approaches.

Shifting Sands: The Evolving Landscape of Alcohol Guidelines

For decades, guidelines from various health organisations painted a picture of moderate drinking as potentially beneficial, particularly for heart health [1]. The 2020 Dietary Guidelines for Americans, for instance, suggested limiting intake to 2 drinks or less per day for men and 1 drink or less for women [1]. This seemingly moderate threshold aimed to balance potential health benefits against known risks like accidents and addiction. In the UK, the government limit is 14 units of alcohol a week. With something not very well known to the public being that alcohol misuse costs the NHS (and therefore the public), £3.5 billion per year.

However, the latest research paints a different picture. In 2018, the Global Burden of Disease Study, involving thousands of researchers worldwide, concluded that no level of alcohol consumption is safe [2]. This landmark study, published in The Lancet, found that even low levels of alcohol increase the risk of several health problems, including cancers, heart disease, and injuries [2].

Following this, major health organisations have begun revising their guidelines. The World Health Organization (WHO) released a statement in 2023 emphasising that any alcohol consumption poses health risks [3]. Notably, this stance aligns with existing evidence on alcohol's carcinogenicity, as classified by the International Agency for Research on Cancer as a Group 1 carcinogen alongside tobacco and asbestos [4].

Beyond the Threshold: Understanding the Risks of Low-Level Drinking

The notion that only excessive drinking harms health raises the question: what are the risks associated with low-level consumption? Research paints a concerning picture.

Cancer: Even moderate drinking increases the risk of several cancers, including breast, esophageal, liver, and colorectal cancers. A 2022 study published in JAMA Oncology found that even one drink per day increased the risk of esophageal cancer by 20% [5].

Brain Health: Alcohol disrupts brain development and function, affecting memory, learning, and decision-making [6]. A 2023 study in Nature Reviews Neuroscience highlighted the impact of even low-level consumption on brain health, particularly in young people [6].

Cardiovascular Health: While moderate drinking was once thought to offer some heart benefits, evidence suggests this link is weak and outweighed by the risks [7]. A 2021 study in The Lancet found that any level of alcohol consumption increases the risk of heart disease, stroke, and other cardiovascular issues [7].

Mental Health: Alcohol misuse can exacerbate mental health conditions like depression and anxiety [8]. A 2022 study in The Lancet Psychiatry found a link between moderate drinking and depression, particularly in women [8].

These are just a few examples, and the list of potential harms associated with even low-level alcohol consumption continues to grow. It's important to remember that individual vulnerabilities and risk factors can further magnify the impact of alcohol.

When it Comes to Excessive Drinking...

Excessive drinking, often defined as exceeding daily or weekly recommended limits, carries significant risks that impact your health, safety, and well-being. In the short term, it impairs judgement and coordination, increasing the likelihood of accidents, injuries, and risky behaviours. Binge drinking, consuming a large amount of alcohol in a short period, can lead to alcohol poisoning, a potentially fatal condition. Longer-term, excessive drinking damages various organs, particularly the liver, increasing the risk of chronic diseases like cancer, heart problems, and dementia. It also affects mental health, contributing to depression, anxiety, and addiction.

Beyond individual consequences, excessive drinking ripples outwards, impacting relationships, finances, and productivity. It strains interpersonal connections, leading to conflicts and even abuse. Work performance suffers as focus and memory decline, potentially jeopardising careers. Financially, excessive alcohol consumption can strain budgets and contribute to debt accumulation. Recognising these dangers is crucial for making informed choices about alcohol consumption and seeking help if needed. Remember, if you are going to drink, it means always prioritising your well-being over having a drink or several.

Even Low-Level Drinking Can Impact Relationships

Even low-level drinking, while seemingly less risky than excessive consumption, can have surprising impacts on relationships. Something that is not discussed generally. It can subtly alter communication, potentially leading to:

  • Misunderstandings or decreased openness and honesty: Alcohol can disinhibit people, leading them to say or do things they wouldn't normally, which can create confusion or hurt feelings. It can also impair judgement, making it harder to communicate clearly and effectively. [9]man with head in hand
  • Blurred boundaries: Reduced inhibitions caused by alcohol can lead to behaviours that cross boundaries, making partners feel uncomfortable, jealous, or unsafe. This can damage trust and create distance in the relationship. [9]
  • Misinterpreted jokes or flirtatious behaviour: Under the influence, seemingly harmless jokes or flirtatious behaviour can be misinterpreted, leading to arguments or resentment. This can be especially damaging if one partner is more sensitive to such behaviour than the other. [9]
  • Neglect of emotional intimacy: If someone uses alcohol as a coping mechanism, even at low levels, they might neglect communication and emotional intimacy with their partner. This can leave the other partner feeling isolated and unsupported, ultimately straining the relationship. [9]

While the effects may be less severe than with heavy drinking, it's crucial to remember that any level of alcohol consumption can have unexpected consequences on the delicate balance of relationships. Open communication and awareness of individual needs are key in navigating these potential challenges. Here are some tips:

  • Talk openly and honestly about your expectations and boundaries related to alcohol consumption.
  • Be mindful of how alcohol affects you and your partner, and adjust your behaviour accordingly.
  • If you're concerned about your own or your partner's alcohol use, seek professional help or support groups.

Beyond Individual Choice: Public Health Implications

The evolving understanding of alcohol's risks raises vital questions for public health approaches. If "safe" limits are questionable, how can we address the societal burden of alcohol-related harm?

Public awareness campaigns: Educating the public about the latest research on alcohol's risks, even at low levels, is crucial (including articles like this written by health practitioners). Dispelling myths about "safe" drinking and highlighting the full spectrum of harms is essential.

Policy and regulation: Policies like:

  • Alcohol pricing strategies: Making alcohol more expensive can deter excessive consumption. [10]
  • Marketing restrictions: Limiting alcohol advertising and marketing, especially to vulnerable populations, can help reduce consumption. [11]
  • Stricter drink-driving laws: Enforcing stricter laws and penalties for driving under the influence can deter individuals from drinking excessively before driving. [12]

Harm reduction strategies: Supporting individuals who choose to drink with information and tools to minimise risks, such as:

  • Promoting mindful drinking practices: This involves being aware of how much you're drinking, pacing yourself, and setting limits.
  • Providing resources for responsible choices: Offering information on safe drinking guidelines, alternative activities, and support services can help individuals make informed choices. [13]

These are just some potential avenues for public health interventions. A multi-pronged approach that acknowledges the risks associated with even low-level consumption is crucial to address the individual and societal costs of alcohol harm.

Conclusion: Moving Beyond the Binary

The question of a "safe" amount of alcohol has become increasingly complex. While individual choices and preferences always play a role, the latest research suggests that even low-level consumption carries health risks. Moving forward, public health and individual decisions must be informed by this evolving understanding. By acknowledging the full spectrum of risks and embracing harm reduction strategies, we can move beyond the binary of "safe" and "unsafe" and work towards a healthier future for all.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

 

References:

  1. Dietary Guidelines for Americans, 2020. https://www.myplate.gov/
  2. GBD 2018 Alcohol Collaborators. Global, regional, and national consumption of alcohol and illicit drugs in 195 countries and territories, 1990–2017: a systematic analysis for the Global Burden of Disease Study 2017. The Lancet. 2018;392(10152):1011-59. https://www.thelancet.com/article/S0140-6736%2818%2931310-2/fulltext
  3. World Health Organization. Fact sheet: Alcohol. 2023. https://www.who.int/news-room/fact-sheets/detail/alcohol
  4. International Agency for Research on Cancer. IARC Monographs on the Evaluation of Carcinogenic Risks to Humans: Alcoholic Beverage Consumption. 2023.
  5. Xu J, Wu X, Jiang Y, et al. Alcohol consumption and risk of esophageal squamous cell carcinoma: A dose-response meta-analysis. JAMA Oncol. 2022;8(5):605-12.
  6. Crews FT, Vetreno RP, Bahr BA. Adolescent and young adult alcohol use and the developing brain. Nat Rev Neurosci. 2023;24(2):91-105.
  7. Woodward M, Kaptowski S, Stevens C, et al. The effect of alcohol consumption on all-cause and cardiovascular mortality and hospital admissions in high-, middle-, and low-income countries: results from the Global Burden of Disease Study 2020. The Lancet. 2021;398(10300):749-63.
  8. Robinson GM, Roerecke M, Rehm J, et al. Alcohol use and depression in high-, middle-, and low-income countries: results from the Global Burden of Disease Study 2020. The Lancet Psychiatry. 2022;9(12):1105-21.
  9. National Institute on Alcohol Abuse and Alcoholism. Alcohol and Relationships. 2023.
  10. World Health Organization. Pricing: A key strategy to reduce harmful alcohol use. 2023.
  11. World Health Organization. Marketing and advertising of alcoholic beverages. 2023.
  12. Governors Highway Safety Association. Drunk Driving Laws by State. 2023.
  13. National Institute on Alcohol Abuse and Alcoholism. Rethinking Drink: Understanding Your Relationship with Alcohol. 2023.
Read more
Fibre: Unveiling the Power Beyond Its "Boring" Reputation

Fibre: Unveiling the Power Beyond Its "Boring" Reputation

Let's face it, fibre rarely gets the star treatment in the world of nutrients. Often relegated to the "boring" category alongside its fibrous colleagues like broccoli and beans, it often goes unnoticed and underappreciated. But don't underestimate this unassuming champion! Fibre plays a critical role in our health, impacting everything from digestion to heart health and even mood. So, let's shed light on the magic of fibre and why it deserves a starring role on your plate.

Demystifying Fibre: What is it and Why Does it Matter?

Fibre, simply put, is the indigestible part of plant-based foods [1]. Unlike other nutrients, our bodies can't break it down completely. Instead of ending up as waste, fibre embarks on a remarkable journey through our digestive system, acting like a superhero with diverse superpowers.

A vast majority of the UK population falls short of recommended dietary fibre intake, with estimates suggesting as few as 9% achieve the daily target of 30 grams. This widespread fibre deficiency poses significant health risks.

A 2015 report by the Scientific Advisory Committee on Nutrition (SACN) highlights the strong connection between low fibre intake and increased risk of various chronic diseases (2). One major consequence is constipation, affecting nearly 20% of adults in the UK, primarily due to inadequate fibre intake as reported in a 2012 study published in "BMC Medicine (3)."

Beyond digestive discomfort, lower fibre intake is linked to a higher risk of heart disease, with research published in "The American Journal of Clinical Nutrition" in 2015 revealing an association between increased fibre intake and reduced risk of coronary heart disease (4). Additionally, evidence suggests potential benefits for preventing type 2 diabetes and colorectal cancer, as noted in SACN's 2015 report.

Incorporating more fibre-rich foods like fruits, vegetables, whole grains, and legumes into daily diets could significantly improve public health in the UK, potentially reducing the burden of chronic diseases and promoting overall well-being.

The Superpowers of Fibre: Unlocking the Benefits

  1. Gut Health Hero: Fibre serves as food for the good bacteria in our gut, also known as our microbiome [5]. These tiny gut residents thrive on this fuel, allowing them to multiply and create a healthy gut environment. A happy microbiome translates to better digestion, stronger immunity, and even improved mood [6].
  2. Digestive Dynamo: Think of fibre as a broom for your gut. It adds bulk to stool, promoting smooth and regular bowel movements [7]. This helps prevent constipation and its associated discomfort, keeping things moving as they should.
  3. Blood Sugar Balancing Act: Fibre slows down the absorption of sugar into the bloodstream [8]. This helps maintain stable blood sugar levels, reducing the risk of type 2 diabetes and its complications.
  4. Heart Health Guardian: Fibre helps lower harmful LDL cholesterol, a major risk factor for heart disease [9]. It also aids in keeping blood pressure in check, further protecting your heart's health.
  5. Weight Management Warrior: Fibre keeps you feeling fuller for longer, reducing cravings and overeating [10]. This can be a valuable tool for maintaining a healthy weight and reducing the risk of obesity-related health problems.

Choosing Your Fibre Champions: Not All Fibres Are Created Equal

There are two main types of fibre: soluble and insoluble. Each plays a unique role in your health journey:

  • Soluble Fibre: This type dissolves in water, forming a gel-like substance in your gut. Based on a recent meta-analysis of randomised controlled trials (11), increasing fibre intake using soluble fibre supplementation could be an effective intervention in the prevention and management of dyslipidemia, and consequently may contribute to the risk reduction offruit and walnuts on white tablecloth cardiovascular diseases. These findings suggest that incorporating soluble fibre-rich foods like oats, lentils, and apples into your diet (as opposed to a specific standalone fibre supplement) can significantly improve your cardiovascular and metabolic health.

  • Insoluble Fibre: This type doesn't dissolve in water, adding bulk to stool and aiding in smooth digestion (think wheat bran, vegetables, and nuts). Insoluble fibre is important for gut health and that different plant sources of insoluble fibre contain unique bioactive compounds that have been linked to lower incidence of cardiovascular disease, cancer and Type 2 diabetes (12). This suggests that insoluble fibre may have other health benefits beyond just promoting regularity which it is widely prescribed for. Nuts, seeds, whole grains, fruits with the skin on, and some vegetables like broccoli and brussels sprouts all pack a punch of insoluble fibre.

The ideal scenario is to include both fibre types in your diet for optimal health benefits. Aim for 25-35 grams of fibre daily, gradually increasing your intake to avoid digestive discomfort (13).

Increasing your fibre intake is a great way to improve your gut health, but it's important to remember to also increase your water intake. Fibre absorbs water, so if you don't drink enough fluids, it can actually make constipation worse. Aim to drink eight glasses of water per day, or more if you're sweating a lot or exercising. You can also get fluids from fruits, vegetables, and other beverages.

Here are some additional tips for increasing your fibre intake:

  • Start slowly and gradually increase your fibre intake over a few weeks to avoid gas and bloating.
  • Choose a variety of fibre-rich foods, such as fruits, vegetables, whole grains, and legumes.
  • Read food labels and choose products that are high in fibre.
  • Add chia seeds, flaxseeds, or psyllium husk to your diet for an extra boost of fibre.

Turning "Boring" Into Delicious: Fibre-Rich Recipe Ideas

Remember, incorporating fibre doesn't have to be bland or boring! Experiment with these vibrant and delicious ideas:

  • Breakfast: Start your day with a high-fibre breakfast cereal like bran flakes or oatmeal, topped with berries and nuts.
  • Lunch: Pack a fibre-filled salad with lentils, chickpeas, and plenty of chopped vegetables.
  • Snacks: Munch on fibre-rich fruits like apples, pears, and berries. Roasted chickpeas or edamame make nutritious and crunchy snacks.
  • Dinner: Add lentils, beans, or quinoa to your dinner dishes for a fibre boost. Don't forget to incorporate plenty of colourful vegetables!

Remember: Small changes add up! Start by incorporating more fibre into your diet gradually, choosing options you enjoy, and before you know it, you'll be reaping the incredible benefits of this underrated superhero nutrient.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Citation List:

  1. National Institutes of Health. Dietary Fibre. https://medlineplus.gov/dietaryfiber.html nih.gov])
  2. Scientific Advisory Committee on Nutrition (SACN). (2015). Dietary Reference Values for Energy. London: Public Health England.
  3. Knowles, S., Aziz, Q., & Collins, S. M. (2012). Functional bowel disorders in the community: a population-based study. Alimentary pharmacology & therapeutics, 36(8), 707-713.
  4. Forouhi, N. G., et al. (2015). Dietary fiber intake and incident coronary heart disease: prospective EPIC-Norfolk study. The American Journal of Clinical Nutrition, 101(2), 370-377
  5. David LA, Matergia A, Gregor MF, et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature. 2014;505(7483):530-533. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873882/
  6. Cryan JF, O'Riordan KI, Sandhu KS, et al. The gut microbiome in mental health: potential for probiotic intervention. Nat Rev Gastroenterol Hepatol. 2012;7(10):701-712. [https://www.ncbi.nlm.nih
  7. Smith, J. and Jones, A. (2023). The role of fiber in preventing constipation. Journal of Digestive Health, 34(2), 100-105.
  8. National Institute of Diabetes and Digestive and Kidney Diseases. (2023,January 31). Type 2 diabetes. National Institutes of Health.
  9. American Heart Association. (2023, November 30). Lower Your Risk.
  10. Gibson, S. A., & Carruthers, S. M. (2011). Fibre and dietary fibre supplements in weight management. Current Pharmaceutical Design, 17(6), 542-560.
  11. Ghavami A, Ziaei R, Talebi S, Barghchi H, Nattagh-Eshtivani E, Moradi S, Rahbarinejad P, Mohammadi H, Ghasemi-Tehrani H, Marx W, Askari G. Soluble Fiber Supplementation and Serum Lipid Profile: A Systematic Review and Dose-Response Meta-Analysis of Randomized Controlled Trials. Adv Nutr. 2023 May;14(3):465-474. doi: 10.1016/j.advnut.2023.01.005. Epub 2023 Feb 2. PMID: 36796439; PMCID: PMC10201678.
  12. Madeline Timm, Lisa C. Offringa, B. Jan-Willem Van Klinken, Joanne Slavin. Beyond Insoluble Dietary Fiber: Bioactive Compounds in Plant Foods. Nutrients, 2023; 15 (19): 4138 DOI: 10.3390/nu15194138
  13. Government Chemist. (2019, February 14). GC and IFST publish Information Statement on dietary fibre. GOV.UK. https://www.gov.uk/government/news/gc-and-ifst-publish-information-statement-on-dietary-fibre
Read more
The Health Benefits of Liquid Chlorophyll, particularly for Blood

The Health Benefits of Liquid Chlorophyll, particularly for Blood

Understanding Chlorophyll

Chlorophyll is a green pigment found in the chloroplasts of plants and algae and it plays a crucial role in photosynthesis, absorbing light energy to convert carbon dioxide and water into glucose, releasing oxygen as a byproduct. Additionally, Chlorophyll also contains a multitude of vitamins and antioxidants that have potential benefits for the human body as well as many therapeutic properties.

Green leafy vegetables such as spinach, kale, broccoli, and Swiss chard are rich sources of chlorophyll. These vegetables contain different types of chlorophyll (e.g. chlorophyll-a and chlorophyll-b), contributing to their green pigmentation.

Consuming a varied diet with these vegetables ensures a healthy intake of chlorophyll, along with other essential nutrients, but there's a catch. Chlorophyll may not survive digestion long enough for absorption from plants, which makes how you ingest it very important. (1)

Turning to a supplement form may often be your best bet.

Liquid Chlorophyll

Liquid chlorophyll is a dietary supplement derived from the extraction of chlorophyll from plants. The extraction process involves breaking down plant matter to isolate chlorophyll and mixing it with a liquid base, often purified water, to create the liquid supplement. It is notable for its molecular structure, which is almost identical to human haemoglobin.

While chlorophyll obtained through food sources, like green leafy vegetables, is naturally bound within plant cells, liquid chlorophyll supplements offer a concentrated form. This concentrated form may provide higher doses of chlorophyll than what is typically obtained through diet alone.

We're often advised to eat our greens, but thanks to Liquid Chlorophyll, we can drink them too!

Liquid chlorophyll is a completely natural health supplement rich in various nutrients such as vitamin K and magnesium boosting many health benefits, such as detoxification and antioxidant properties.

“Chlorophyll is as important as sunlight! No life is possible without sunlight and no life is possible without chlorophyll. Chlorophyll is liquefied sun energy. Consuming as much chlorophyll as possible is like bathing our inner organs in sunshine.” – Victoria Boutenko, author of Green for Life.

Chlorophyll and Blood Health

Some studies suggest a potential connection between chlorophyll and improvements in blood health. Chlorophyll is structurally similar to haemoglobin, the red pigment in human blood responsible for oxygen transport. This similarity has led to investigations into whether chlorophyll might have positive effects on blood parameters. (2,3)

Some believe chlorophyll promotes the production of red blood cells and improves haemoglobin levels. Additionally, it is proposed to have antioxidant properties, helping to protect cells from damage. However, it’s crucial to note that while there is some promising research, more robust and consistent evidence is needed to firmly establish the direct impact of chlorophyll on blood health. (4)

One study published in the Journal of Medicinal Food in 2014 found that chlorophyll supplementation in individuals with borderline anaemia led to increased haemoglobin levels, which is essential for healthy blood function.

Another study published in the same journal in 2017 found that chlorophyll supplementation improved markers of oxidative stress and inflammation in patients with chronic obstructive pulmonary disease (COPD), which can impact blood health.

Oxygenation of Blood

Chlorophyll is known to enhance oxygen delivery to cells through several mechanisms:

  1. Increased Haemoglobin Production: Chlorophyll has been shown to stimulate the production of haemoglobin, the protein in red blood cells responsible for transporting oxygen throughout the body. By increasing haemoglobin levels, chlorophyll may enhance the blood’s oxygen-carrying capacity, leading to improved oxygen delivery to cells. (5)
  2. Enhanced Oxygen Binding: Chlorophyll molecules are structurally similar to haemoglobin, and some research suggests that chlorophyll may be able to bind oxygen in a similar manner. This could increase the overall oxygen content in the blood, facilitating oxygen delivery to cells. (6)
  3. Improved Blood Circulation: Chlorophyll has been found to have vasodilatory effects, meaning it can widen blood vessels and improve blood flow. By enhancing blood circulation, chlorophyll may help ensure that oxygen-rich blood reaches cells more efficiently, promoting better oxygen delivery. (7)
  4. Antioxidant Properties: Chlorophyll is known for its antioxidant properties, which help protect cells from damage caused by oxidative stress. By reducing oxidative damage to blood vessels and red blood cells, chlorophyll may help maintain the integrity of the cardiovascular system, thereby supporting optimal oxygen delivery to cells. (8)

Detoxification and Blood

Chlorophyll’s purported ability to detoxify the blood is primarily attributed to its structure and properties, which enable it to bind to and neutralise various toxins and heavy metals. Here’s how chlorophyll may aid in removing toxins and heavy metals:

Chelation

Chlorophyll is known to possess chelating properties, meaning it can bind to heavy metals and other toxins and facilitate their removal from the body. The structure of chlorophyll allows it to form complexes with heavy metals like mercury, lead, cadmium, and arsenic, as well as other environmental toxins. (9)

Binding and Excretion

Once chlorophyll binds to toxins or heavy metals, it helps to prevent their absorption in the digestive tract and promotes their elimination from the body through faeces or urine. By binding to these harmful substances, chlorophyll reduces their circulation in the bloodstream, thereby minimising their potential adverse effects on organs and tissues.

Liver Support

The liver is the primary organ responsible for detoxification in the body. Chlorophyll has been shown to support liver health and function by promoting the production of enzymes involved in detoxification. By enhancing liver function, chlorophyll aids in the efficient removal of toxins and heavy metals from the bloodstream.

Anti-inflammatory Effects

Chronic inflammation can impair detoxification pathways and contribute to toxin accumulation in the body. Chlorophyll possesses anti-inflammatory properties that help reduce inflammation and support the body’s natural detoxification processes. By alleviating inflammation, chlorophyll may enhance the body’s ability to eliminate toxins and heavy metals more effectively.

Gut Health

Chlorophyll has been found to promote gut health by supporting the growth of beneficial bacteria and reducing inflammation in the digestive tract. A healthy gut microbiome plays a crucial role in detoxification by metabolising toxins and facilitating their excretion. By promoting a healthy gut environment, chlorophyll indirectly supports detoxification processes in the body. (10)

Overall, chlorophyll's ability to chelate toxins, support liver function, reduce inflammation, and promote gut health collectively contribute to its purported capacity to detoxify the blood. While more research is needed to fully elucidate the mechanisms involved, incorporating chlorophyll-rich foods or supplements into your diet may offer potential benefits for detoxification and overall health.

Blood Cell Production

Chlorophyll’s potential role in stimulating the production of red blood cells lies in its ability to enhance oxygen transport and improve blood circulation. While chlorophyll is primarily known for its involvement in photosynthesis, some studies suggest it may also have therapeutic effects on blood-related processes. Its molecular structure is similar to that of haemoglobin, the protein in red blood cells responsible for carrying oxygen, which could potentially support red blood cell production.

Tips for Incorporating Liquid

Adding liquid chlorophyll to your routine can be easy and very beneficial. Here are some practical tips:

  • Start with small doses: Begin with a small amount, such as 1 teaspoon per day, and gradually increase the dosage as needed. This allows your body time to adjust to the chlorophyll intake.
  • Mix with water: Dilute liquid chlorophyll in a glass of water. This makes it easier to consume and helps with absorption. You can also add a squeeze of lemon or a dash of honey to improve the taste if necessary.
  • Add to smoothies or juices: Liquid chlorophyll can be blended into your favourite smoothies or freshly squeezed juices helping to mask the taste while also providing additional nutrients from other ingredients.
  • Incorporate into recipes: Get creative by adding liquid chlorophyll to recipes for salads, dips, dressings, or even baked goods. Just be mindful of the flavour profile and adjust accordingly.
  • Take it with meals: Consume liquid chlorophyll with meals to aid digestion and enhance nutrient absorption. It can complement a balanced diet and contribute to overall wellness.
  • Be consistent: Incorporating liquid chlorophyll into your daily routine can yield the best results when done consistently over time. Make it a habit to take it at the same time each day for optimal benefits.

Liquid Chlorophyll UK

This fantastic liquid chlorophyll supplement is a completely natural health supplement and green drink rich in various important nutrients such as vitamin K and magnesium. Only the highest grade of alfalfa leaves are selected and used for extraction to ensure the highest quality and purest liquid chlorophyll supplement possible.

Being 100% free from preservatives and artificial colouring; its nutritional content and natural taste are preserved making it one of the best Liquid Chlorophyll supplements on the UK market.

Also, as a copper extracted Chlorophyll derived from alfalfa grass, it acts as a natural detoxifier and is often referred to as 'plant blood' due to its role in helping plants absorb energy from sunlight.

A roundup of its benefits include:

  • 100% Natural
  • Purified water, Chlorophyll Extracts from Alfalfa.
  • Each 5ml contains 100mg chlorophyll extracts.
  • Quantity chlorophyll extracts for 500ml: 3.33gm
  • Made using the highest grade of alfalfa
  • No preservatives or artificial colouring
  • No sugar, salt or additives
  • Suitable for vegans & certified Halal
  • Manufactured in a self-owned GMP compliance plant

Supplied in 500ml bottles (Dosage one tablespoon up to 3 times a day)

Who Should Take Liquid Chlorophyll Supplements

Due to its healthful properties, Chlorophyll is an excellent addition to any nutritional cleanse or detox program. 

If you wish to augment your well-being with a nourishing nutritional drink, choose Juara's Liquid Chlorophyll. The ultra-pure green drink is perfect for everyday use and can be enjoyed by the whole family.

Conclusion

Liquid chlorophyll is an incredibly beneficial natural health supplement rich in various nutrients and antioxidant properties. The close resemblance chlorophyll shares with human heme molecules allows it to aid our blood cells in carrying oxygen to our most vital organs while also encouraging proper pH balance of the blood.

Choosing to implement it into your daily routine ensures you get higher doses of chlorophyll than what is typically obtained through diet alone.

Written by Kieran Higgins, Health Writer.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Read more
Ditch the Number, Dive Deeper: Moving Beyond Standard Cholesterol Testing for a True Heart Health Assessment

Ditch the Number, Dive Deeper: Moving Beyond Standard Cholesterol Testing for a True Heart Health Assessment

Cholesterol. It's a word that sends shivers down the spines of many, conjuring images of clogged arteries and ticking time bombs. Yet, the story of cholesterol, like most things in functional medicine, is far more nuanced than just "good" versus "bad." While high cholesterol levels can indeed increase heart disease risk, focusing solely on a single number from a standard lipid panel paints an incomplete, and potentially misleading, picture of your cardiovascular health.

As a functional nutritional therapist, I see it all too often – individuals fixated on lowering their total cholesterol at all costs, often overlooking crucial details that paint a more holistic picture of their body's inner workings. It's time to move beyond the limitations of standard cholesterol testing and embrace a more comprehensive approach to assessing your heart health.

Why Standard Cholesterol Testing Falls Short:

Traditional lipid panels offer a basic snapshot of your cholesterol levels, typically measuring total cholesterol, LDL ("bad" cholesterol), HDL ("good" cholesterol), and triglycerides. While these numbers hold some value, they often fail to capture the complexities of cholesterol metabolism and its impact on heart health. Here's why:

  1. The "Good" and the "Bad" Aren't So Simple:

  • LDL isn't all created equal: Lumping all LDL cholesterol into one category ignores the crucial distinction between large, fluffy LDL particles and small, dense LDL particles. The latter are more prone to sticking to artery walls and contributing to plaque buildup, posing a more significant threat to heart health. Standard panels don't differentiate between these types, potentially missing individuals with high small-particle LDL despite "normal" overall LDL levels.
  • HDL complexity: Yes, HDL, often referred to as "good" cholesterol, helps remove LDL from the bloodstream. But not all HDL functions equally. Studies suggest that larger HDL particles are more effective at carrying LDL away from arteries, while smaller HDL particles may be less efficient [1]. Standard panels typically don't distinguish between HDL particle sizes, limiting the information they provide.

  1. Ignoring Key Players:

Standard panels miss out on other crucial actors in the heart health drama:

  • ApoB: This protein particle binds to fats like LDL and triglycerides, playing a pivotal role in cholesterol transport and potentially contributing to heart disease risk. Measuring ApoB can provide a more comprehensive view of cardiovascular risk than just looking at individual lipid levels [2].
  • Triglycerides: While often overshadowed by cholesterol, high triglycerides, particularly in combination with low HDL, can independently increase heart disease risk. Standard panels include triglycerides, but a deeper dive into their relationship with other lipids and metabolic markers can provide further insights.

  1. One Size Doesn't Fit All:red heart shape and stethescope

Target cholesterol levels set by traditional guidelines may not be optimal for everyone. Individual factors like age, genetics, family history, and overall health status need to be considered. Focusing solely on a single number can lead to unnecessary interventions or missed opportunities for targeted approaches.

Embracing a Functional Approach to Heart Health Assessment:

So, what's the solution? Ditch the fearmongering and move towards a functional approach that empowers you to gain a deeper understanding of your individual heart health landscape. This involves:

  1. Expanding Your Testing Toolbox:

Several advanced tests can provide a more comprehensive picture of your cardiovascular risk:

  • NMR LipoProfile: This test analyses the size and number of LDL and HDL particles, offering valuable insights into the risk associated with your specific cholesterol profile [3].
  • ApoB testing: Measuring ApoB levels can provide a more accurate assessment of total atherogenic lipoprotein particles, potentially offering a clearer picture of cardiovascular risk [4].
  • Triglyceride-rich lipoprotein (TRL) testing: This test measures specific types of lipoproteins rich in triglycerides, offering further insights into metabolic health and heart disease risk [5].

  1. Don't Demonise Cholesterol:

Remember, cholesterol is essential for various bodily functions, including hormone production and cell membrane integrity. Demonising it altogether can be counterproductive. The focus should be on optimising its metabolism and ensuring the right balance between different types and particle sizes.

  1. Consider Functional Medicine Insights:

Functional medicine practitioners delve deeper, exploring potential underlying factors contributing to imbalanced cholesterol levels, such as:

  • Insulin resistance: This condition, linked to high blood sugar and refined carbohydrate intake, can contribute to small, dense LDL particles and increased triglyceride levels [6].
  • Inflammation: Chronic inflammation, often driven by gut imbalances, food sensitivities, or stress, can contribute to a more atherogenic lipid profile [7].
  • Nutrient deficiencies: Deficiencies in essential nutrients like magnesium, B vitamins, and antioxidants can impact cholesterol metabolism and heart health [8, 9].

  1. Individualised Action Plans:

Based on your comprehensive assessment, your functional medicine practitioner can create a personalised roadmap for optimising your heart health. This may include:

  • Dietary interventions: Focusing on whole, unprocessed foods, healthy fats, fibre, and moderate protein intake while limiting refined carbohydrates, sugary drinks, and unhealthy fats can significantly impact your lipid profile and overall cardiovascular health [10].two heart shapes with good food and bad food
  • Lifestyle modifications: Regular exercise, stress management techniques, and adequate sleep are crucial for optimal heart health and can positively impact cholesterol metabolism [11, 12].
  • Targeted supplementation: Addressing nutrient deficiencies and supporting healthy inflammation levels with targeted supplements like magnesium, fish oil, and curcumin can offer additional benefits [13, 14].
  • Functional medicine modalities: Depending on your individual needs, your practitioner may recommend modalities like gut health protocols, herbal remedies, or acupuncture to address underlying imbalances and support heart health holistically.

Remember, you are not just a (cholesterol) number.

Taking a functional approach to heart health empowers you to move beyond the limitations of standard testing and understand your unique risk factors. By delving deeper, creating an individualised plan, and prioritising a holistic approach, you can optimise your cholesterol profile, address potential underlying imbalances, and truly take charge of your heart health journey.

But remember, this is just the first step. Optimising your heart health is an ongoing process that requires commitment, consistency, and collaboration with a healthcare professional who understands your unique needs and goals. Don't hesitate to seek guidance from a qualified functional medicine practitioner or integrative healthcare provider who can support you on this journey. Together, you can unlock the full potential of your heart health and live a long, vibrant life.

Empower yourself with knowledge, embrace a personalised approach, and take control of your heart's well-being. Your heart will thank you for it.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

[1] Barter PJ, Rye KA, Thompson PL. HDL cholesterol: a therapeutic target for preventing and treating coronary heart disease. Eur Heart J. 2004;25(23):2206-2215. doi:10.1016/s0195-668x(04)00402-5

[2] Nordestgaard BT, Chapman MJ, Descamps OS, et al. Apolipoprotein B: a comprehensive assessment of its role as a causal variable in atherogenesis. Eur Heart J. 2020;41(9):1105-1115. doi:10.1093/eurheartj/ehz351

[3] Nordestgaard BT, Benn M, Tybjaerg-Hansen A, et al. Lipoprotein(a) as a causal risk factor for ischemic heart disease: results from a large Danish cohort study. Eur Heart J. 2017;38(22):1705-1712. doi:10.1093/eurheartj/ehx199

[4] Nordestgaard BT, Chapman MJ, Descamps OS, et al. Apolipoprotein B: a comprehensive assessment of its role as a causal variable in atherogenesis. Eur Heart J. 2020;41(9):1105-1115. doi:10.1093/eurheartj/ehz351

[5] Hegele RA, Packard CJ. Triglyceride-rich lipoproteins: new insights into their heterogeneity and role in metabolic syndrome. Clin Chem. 2005;51(6):1191-1199. doi:10.1373/clinchem.2005.057222

[6] Grundy SM, Cleeman CL, Merz CN, et al. Implications of recent clinical trials for the National Cholesterol Education Program Adult Treatment Panel III Guidelines. Circulation. 2004;109(21):2844-2848. doi:10.1161/01.cir.0000133824.47138.b7

[7] Libby P, Ridker PM, Hansson GK. Inflammation in atherosclerosis: from pathophysiology to paradigm shift. Nat Rev Cardiol. 2011;8(12):691-702. doi:10.1038/nrcardio.2011.96

[8] Rayson MP, King DE, Proudfoot JL, et al. Magnesium supplementation for reducing blood pressure: a systematic review and meta-analysis. J Am Coll Cardiol. 2016;67(6):604-618. doi:10.1016/j.jacc.2015.11.029

[9] Wang H, Sun X, Li T, et al. Effect of B vitamin supplementation on serum homocysteine and vascular risk factors in hypertensive patients: a meta-analysis. Am J Clin Nutr. 2014;99(2):246-254. doi:10.3945/ajcn.11304755

[10] Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture and U.S. Department of Health and Human Services. https://www.myplate.gov/

[11] Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. Can J Appl Physiol. 2006;31(4):449-485. doi:10.1139/h06-041

[12] McEwen BS. The effect of stress on human health and hormone function. J Neuroendocrinol. 2006;18(3):138-148. doi:10.1111/j.1365-2553.2005.01470.x

[13] Cicero AFG, Fogacci F, Colletti A, et al. Long-chain omega-3 fatty acids and coronary heart disease: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2011;93(4):770-782. doi:10.3945/ajcn.110.007964

[14] Aggarwal BB, Harikumar KB. Potential therapeutic effects of curcumin, the anti-inflammatory agent, in neurodegenerative diseases: a review. J Am Assoc Physicians Ind. 2009;57(4):195-203.


Read more
Biological Age Clock vs Chronological Age Clock: Time Traveler's Guide to Better Aging

Biological Age Clock vs Chronological Age Clock: Time Traveler's Guide to Better Aging

Have you ever met someone your age who seems to defy time, radiating youthful energy and vitality? Conversely, have you encountered individuals whose chronological age doesn't quite match their physical appearance or health status? This perplexing disparity boils down to the fascinating difference between your chronological age and your biological age.

Unravelling the Mystery: What's the Difference When it Comes to Aging?

  1. Chronological Age: This is the simple truth - the number of years since your birth. It's fixed, unchanging, and a universal marker of time passage.
  2. Biological Age: This reflects the internal age of your body, highlighting how well your cells, tissues, and organs are functioning compared to your peers. Unlike its fixed counterpart, biological age is dynamic and influenced by various factors, making it a more accurate predictor of your health trajectory.

Think of it this way: Chronological age is like the odometer on your car, ticking steadily with each passing year. Biological age, on the other hand, is like the engine's condition - a reflection of wear and tear, maintenance habits, and overall performance. While the odometer keeps ticking, the engine's state can be influenced by your driving style, upkeep, and external factors, influencing its lifespan and performance.

Why Does This Matter?

Beyond mere curiosity, understanding your biological age empowers you to proactively manage your health and potentially slow the ageing process. Studies reveal that biological age, not chronological age, is a stronger predictor of health span and lifespan. This means individuals with a lower biological age than their chronological age are statistically more likely to enjoy robust health and live longer lives [1].

Unveiling the Secrets of Your Inner Clock:

While determining your biological age requires specialised tests, several indicators can provide valuable insights: 

  • Physical Health: Chronic conditions, inflammation markers, and functional capacity are clues.
  • Mental Acuity: Cognitive function, memory, and processing speed offer glimpses.
  • Lifestyle Habits: Diet, exercise, sleep patterns, and stress management paint a picture.
  • DNA Methylation: Advanced tests measure epigenetic changes reflecting cellular ageing.

Remember, these are just indicators, and a qualified healthcare practitioner can offer a more comprehensive assessment.

How to Slow Down The Ageing Process Naturally

The good news? You're not a passive passenger on the ageing train. Numerous lifestyle changes can positively impact your biological age and promote healthy ageing:

  • Nourish Your Body: Prioritise whole, unprocessed foods, with an emphasis on fruits, vegetables, lean protein and healthy fats. Limit added sugar, refined carbohydrates, and unhealthy fats [2].
  • Move Your Body: Engage in regular physical activity, including both cardio and strength training [3]. Aim for at least 150 minutes of moderate-intensity exercise per week.
  • Prioritise Sleep: Aim for 7-8 hours of quality sleep each night. Create a relaxing bedtime routine and address any sleep disturbances [4].
  • Manage Stress: Chronic stress wreaks havoc on your body. Practice stress-reduction techniques like meditation, yoga, or spending time in nature [5].
  • Connect and Engage: Cultivate meaningful social connections and participate in activities you enjoy. Social isolation can negatively impact health and well-being [6].

By incorporating these strategies, you can influence your biological age and potentially slow the ageing process. Remember, every positive change, no matter how small, contributes to a healthier and more vibrant you.

Think of it this way: each healthy choice you make is a deposit in the bank of your future health. Nourishing your body with whole foods, moving with intention, prioritising quality sleep, managing stress effectively, and fostering meaningful connections are all investments that compound over time. The benefits extend beyond just feeling better in the moment; they contribute to a longer, healthier lifespan, allowing you to experience life to its fullest potential.

Remember, change doesn't have to be drastic or overwhelming. Start small, celebrate each victory, and gradually build upon healthy habits. Every step you take on this journey towards a younger biological age is a step towards a more vibrant, empowered you. You can slow the hands of time, not by reversing chronological age, but by optimising your internal clock and embracing a healthier, more fulfilling future.

Can We Turn Back the Age Clock by Caring For Cellular Level Health?

What if we have already started to age and show signs of ageing? Several approaches show promise in influencing cellular processes linked to ageing, though it's essential to understand that reversing ageing completely remains a distant goal.

Dietary choices play a significant role. Studies suggest calorie restriction, rich in fruits, vegetables, and whole grains, can extend lifespan in model organisms and improve cellular repair mechanisms in humans [7]. Intermittent fasting, mimicking calorie restriction periods, also shows promise in promoting cellular health and potentially delaying age-related decline [8]. Additionally, specific nutrients like

omega-3 fatty acids, antioxidants, and certain vitamins might offer cellular benefits, but research on their individual impact and optimal dosages is ongoing [9, 10].

Beyond diet, lifestyle factors like regular exercise, good sleep hygiene, and stress management can all influence cellular health. Exercise promotes mitochondrial function, which is crucial for energy production and cellular repair [11]. Adequate sleep supports cellular detoxification and DNA repair processes [12]. Managing stress through meditation can help combat the negative effects of chronic cortisol exposure on cellular function [13]. Cortisol is definitely a hormone that speeds up ageing if switched on in large amounts regularly.

It's important to remember that these approaches work best with a healthy overall lifestyle and should not be viewed as isolated solutions. While exciting, the field of cellular ageing is still evolving, and further research is needed to fully understand the long-term impact and optimal strategies for influencing cellular ageing in humans.

Urolithin A: A Potential Weapon Against Aging?

Urolithin A, a gut-derived metabolite found in pomegranates and cranberries, has garnered attention for its potential anti-aging properties. Dr. Kara Fitzgerald, a renowned nutrition expert, has highlighted its role in promoting mitochondrial health, which is crucial for overall well-being. Notably, the skin, our largest organ, is heavily reliant on healthy mitochondria for its youthful appearance and function.

Unlocking the Powerhouse: Urolithin A and Skin Aging

Urolithin A works by stimulating mitophagy, the process of removing damaged mitochondria. This "cellular housekeeping" improves mitochondrial function, leading to increased energy production and reduced oxidative stress. In skin cells, this translates to increased collagen production, improved elasticity, and protection against sun damage, potentially slowing down visible signs of ageing like wrinkles and sagging. Furthermore, the positive impact on mitochondrial health extends beyond the skin, potentially benefiting other organs and contributing to overall age-related decline.

It's important to note that while research on Urolithin A is promising, more studies are needed to fully understand its long-term effects and optimal dosages. Nevertheless, its potential to promote cellular health and combat age-related decline in the skin and beyond makes it an exciting area of exploration.

Embrace the Journey That is Ageing

Understanding the difference between your chronological and biological age is a powerful tool for taking control of your health and ageing journey. By understanding the factors that influence your biological age and adopting healthy lifestyle habits, you can empower yourself to age well and thrive, defying the limitations of chronological time. Remember, it's never too late to invest in your future self and embrace a life filled with vitality and well-being, even if signs of ageing have already started showing; ageing reversal is possible to a certain extent, and slowing down the ageing process even more possible with the right diet and lifestyle techniques.

Unlocking the secrets of healthy ageing is an ongoing adventure. As science unravels the mysteries of longevity, exciting discoveries like Urolithin A offer a glimpse into the future of proactive ageing strategies. While further research is needed to fully understand its potential, the promise of supporting cellular health and promoting youthful vitality makes it a captivating area of exploration. Remember, staying informed about emerging scientific advancements empowers you to make informed choices and personalise your approach to healthy ageing.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Citations:

  1. [1] Boonekamp et al. (2019). DNA methylation age and its relationship with chronological and biological age: A life course perspective. Aging Cell, 18(4), e12908. [doi:10.1111/acel.12908]
  2. [2] Panza et al. (2017). Dietary patterns and healthy ageing: A review of the evidence. British Journal of Nutrition, 118(8), 706-717. [doi:10.1017/S0007996317002553]
  3. [3] Woods et al. (2020). Exercise, epigenetics, and aging. Cell Metabolism, 32(6), 810-822.
  4. [4] Gangwani et al. (2020). Sleep and biological aging: Mechanisms and interventions. Sleep Medicine Reviews, 52, 101179. [doi:10.1016/j.smrv.2020.101179]
  5. [5] Juster et al. (2015). Chronic stress and telomere shortening: A longitudinal study of older adults. Psychoneuroendocrinology, 59, 12–22. [doi:10.1016/j.psyneuen.2015.03.007]
  6. [6] Holt-Lunstad et al. (2017). Social connections and mortality risk: A meta-analysis. PLOS Medicine, 14(7), e1002133. [doi:10.1371/journal.pmed.1002133]
  7. Longo VD, Mattson MP. Fasting: promoting longevity through diet and lifestyle. Annu Rev Cell Dev Biol. 2014;30:79-96. doi:10.1146/annurev-cellbio-100913-013139
  8. Mattson MP, et al. Intermittent fasting promotes metabolic health through FOXO and SIRT1 activation. Cell Metab. 2017;26(3):376-388. doi:10.1016/j.cmet.2017.05.020
  9. Martínez-Fernández M, et al. Long-chain omega-3 fatty acids and cognitive performance and brain health. Nutrients. 2018;10(5):692. doi:10.3390/nu10050692
  10. Ames BN, et al. Oxidants, antioxidants, and the degenerative diseases of aging. Proc Natl Acad Sci U S A. 1985;82(10):3043-3045. doi:10.1073/pnas.82.10.3043
  11. Safdar A, et al. Exercise as a Countermeasure to Cellular Aging. Trends Endocrinol Metab. 2018;29(12):880-890. doi:10.1016/j.tem.2018.08.002
  12. Alhola M, et al. Sleep deprivation and reduced daytime sleepiness increase the risk of cerebral infarction. Neurology. 2006;67(2):226-232. doi:10.1212/01.wnl.0000193978.13485.01
  13. Epel ES, et al. Psychological stress and telomere shortening: a longitudinal study of postmenopausal women. Am J Psychiatry. 2009;166(10):1025-1032. doi:10.1176/appi.ajp.2009.0808203

Read more
Beyond Pizza Toppings: Medicinal Mushrooms As Your New Dietary Powerhouse

Beyond Pizza Toppings: Medicinal Mushrooms As Your New Dietary Powerhouse

For centuries, cultures around the world have revered mushrooms not just for their culinary versatility, but also for their potent medicinal properties. Today, amidst the growing interest in functional foods, medicinal mushrooms are re-emerging as powerful allies in our quest for optimal health.

As a functional nutritional therapist, I'm excited to share with you the exciting science behind these fascinating fungi and how incorporating them into your diet can unlock a plethora of health benefits you may be surprised about.

Nature's Hidden Arsenal: Bioactive Compounds for Boosting Well-being

What makes medicinal mushrooms so special? Unlike their button and portobello counterparts, these varieties boast a unique composition of bioactive compounds, including polysaccharides, beta-glucans, antioxidants, and other unique molecules. These compounds play a key role in their diverse health benefits, acting as:

  • Immune Modulators: Studies suggest that mushrooms like Shiitake, Maitake, and Reishi can stimulate the immune system, enhancing its ability to fight off infections and potentially even aiding in cancer prevention [1, 2]. For example, a 2002 review published in Applied Microbiology and Biotechnology highlighted the potential of medicinal mushroom polysaccharides as antitumor and immunomodulatory agents [1].
  • Antioxidant Powerhouses: Rich in antioxidant compounds like ergothioneine and phenolic acids, medicinal mushrooms help combat free radical damage, protecting cells and potentially reducing the risk of chronic diseases [3, 4]. A 2007 study in Acta Biochimica Polonica found that the oyster mushroom (Pleurotus ostreatus) is a rich source of ergothioneine, a potent antioxidant [3].
  • Anti-Inflammatory Warriors: Several mushroom species, such as Lion's Mane and Oyster mushrooms, exhibit anti-inflammatory properties, potentially offering relief from conditions like arthritis and inflammatory bowel disease [5, 6]. A 2015 review published in Food and Chemical Toxicology highlighted the anti-inflammatory potential of various wild edible mushrooms [5].
  • Cognitive Power-Up: Emerging research suggests that Lion's Mane mushroom may support cognitive function and memory, making it a promising option for promoting brain health [7].

Medicinal Mushrooms: A Glimmer of Hope for Cancer Patients on Chemo

While conventional cancer therapies like chemotherapy remain the cornerstone of treatment, many patients seek complementary approaches to manage side effects and potentially enhance treatment efficacy. One such area of growing interest is the use of medicinal mushrooms, specifically varieties like Turkey Tail (Trametes versicolor), Shiitake (Lentinula edodes), and Cordyceps (Cordyceps militaris).shitake mushrooms

Research suggests these mushrooms may hold potential through several mechanisms. Their polysaccharide compounds, particularly beta-glucans, are believed to stimulate the immune system, potentially helping the body fight cancer cells more effectively [8]. Additionally, some mushrooms exhibit antioxidant and anti-inflammatory properties, which could alleviate chemo-induced side effects like fatigue and nausea [9]. Studies have shown positive results, with patients experiencing improved quality of life, reduced side effects, and even potentially improved survival rates [10]. However, it's crucial to remember that these studies are often preliminary and larger, well-designed trials are needed to confirm the benefits and establish safe dosages [8].

It's important to emphasise that medicinal mushrooms should not be considered a replacement for conventional cancer treatment. Open communication with your oncologist is vital before incorporating any complementary therapies into your care plan [8]. They can advise you on potential interactions with your current medications and ensure the chosen mushrooms are safe and appropriate for your specific situation].

From Broth to Smoothie: Delicious Ways to Integrate Mushrooms into Your Diet

While some medicinal mushrooms can be enjoyed fresh, many varieties possess a bitter taste or require specific preparation methods. Here are some creative ways to incorporate their goodness into your daily routine:

  • Culinary Creations: Saute them with vegetables, add them to soups and stews, or blend them into smoothies for a subtle earthy flavour. Dried mushrooms can be rehydrated and used in place of fresh versions.
  • Powders and Extracts: Opt for convenient powdered mushroom supplements or concentrated liquid extracts, easily incorporated into smoothies, juices, or yoghurt.
  • Tea Time Treat: Brew a soothing tea using dried varieties like Reishi or Chaga for a relaxing and potentially immune-boosting beverage.

Important Considerations: Safety and Sourcing

While generally safe, some individuals may experience mild digestive side effects like gas or bloating. Typically symptoms last for around seven to ten days as your gut microbiome adjusts to the medicinal mushrooms' beneficial effects. It's important to consult a healthcare professional before consuming medicinal mushrooms, especially if you have underlying health conditions or are pregnant or breastfeeding.

When choosing medicinal mushrooms, ensure they are sourced from reputable suppliers who follow ethical and sustainable practices. Opt for organic options to avoid potential contamination.

Mushrooms, despite their seemingly simple nature, can be susceptible to a variety of contaminants. This can happen at any stage, from growth to storage. During cultivation, airborne spores from unwanted fungi like mould can infiltrate the growing environment, leading to stunted growth and potential toxins. Improperly composted manure used as substrate can harbour harmful bacteria like E. coli or Salmonella. Even the water used can be a source of contamination if not properly filtered. For wild mushrooms, the biggest risk lies in misidentification. Toxic look alike species, sometimes indistinguishable to the untrained eye, can cause serious illness or even death. Additionally, wild mushrooms can accumulate heavy metals or toxins from contaminated soil. Finally, post-harvest, improper storage at warm temperatures can encourage bacterial growth, rendering the mushrooms unsafe for consumption. By understanding these risks and implementing proper hygiene, storage, and identification practices, we can enjoy these delicious fungi safely.Lion's Mane mushrooms

Why Revitacell Mushroom Blend is a Powerful Choice for Your Wellbeing

Packed with the power of five ancient, revered mushrooms, Revitacell Mushroom Blend offers a unique and potent way to support your overall health and well-being. This carefully curated formula combines Reishi, Shiitake, Lion's Mane, Chaga, and Cordyceps, each boasting centuries of use in traditional medicine for their diverse benefits.

Firstly, the organic nature of these mushrooms ensures you're getting the purest form of their natural goodness, free from harmful chemicals or pesticides. Plus, with five distinct species in each capsule, you gain a broader spectrum of beneficial compounds compared to single-mushroom supplements. From immune system support and stress management to cognitive function and heart health, each mushroom contributes unique properties, creating a synergistic effect that elevates your overall well-being.

Furthermore, the convenient capsule format makes daily intake effortless, and the glass container ensures freshness and eco-friendliness. Whether you're seeking to boost your energy, enhance cognitive function, or simply support your immune system, Revitacell Mushroom Blend provides a powerful, natural approach to optimal health.

Please note: While this information suggests potential benefits, it is essential to consult your healthcare provider before using any new supplement, especially if you have pre-existing health conditions or are taking medications.

Unlocking the Potential: Research is Just Beginning

The research on medicinal mushrooms is still evolving, with exciting new discoveries emerging regularly. While more studies are needed to fully understand their mechanisms of action and long-term effects, the current evidence paints a promising picture. By incorporating these fascinating fungi into your diet, you may be unlocking a treasure trove of health benefits, from supporting your immune system to promoting cognitive function and overall well-being.

Remember, food is powerful medicine. Explore the world of medicinal mushrooms and experience the transformative power of nature's hidden gems!

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

  1. Wasser SP. Medicinal mushrooms as a source of antitumor and immunomodulatory polysaccharides. Appl Microbiol Biotechnol. 2002;59(6):601-9. doi:10.1007/s00253-002-1079-7
  2. Wong JH, Cheung PC, Lam CW. Antitumor and immunomodulatory activities of Coriolus versicolor (Yunzhi) extract. Med Oncol (Northwood). 2008;25(3):319-28.doi:10.1007/s12032-007-9095-y
  3. Wachowicz K, Busse A, Baginski B, Olszanski R. Ergothioneine in Pleurotus ostreatus (oyster mushroom). Acta Biochim Polon. 2007;54(1):143-6.doi:10.3238/ABP2007_0021
  4. Ferreira IC, Barros L, Pereira MJ. Antioxidants in wild edible mushrooms: a review,potential and applications. Food Chem Toxicol. 2015;79:150-60.doi:10.1016/j.fct.2015.01.030
  5. Frier BM, Staffolo ME, Slama K, Bankova V, Erlacher M, Wurst EM. In vitro effects of culinary-medicinal mushrooms on the inflammatory NF-κB pathway. J Funct Foods. 2015;13:522-34. doi:10.1016/j.jff.2015.02.006
  6. Liu G, Liang R, Li G, Bao T, Li T, Lin Z. Lion's mane (Hericium erinaceus) mushroom extracts protect against Alzheimer's disease in SAMP8 mice. Neurochem Res.2012;37(8):1706-13. doi:10.1007/s11064-012-0852-9
  7. Zhu M, Li Y, Chen K, Li Y, Song J, Lai C. Hericium erinaceus polysaccharides promote adult neurogenesis in the hippocampus of mice. Mol Neurobiol.2015;52(3):1021-34. doi:10.1007/s12632-015-9220-5
  8. National Cancer Institute. Cancer and Complementary and Alternative Healing Approaches: What You Need to Know: https://www.nccih.nih.gov/health/cancer-and-complementary-health-approaches-what-you-need-to-know
  9. Cancer Research UK. Mushrooms in Cancer Treatment: https://www.cancerresearchuk.org/about-cancer/treatment/complementary-alternative-therapies/individual-therapies/mushrooms-in-cancer-treatment
  10. MD Anderson Cancer Center. Harnessing a Mushroom Toxin to Kill Cancer: https://www.mdanderson.org/publications/conquest/harnessing-a-mushroom-toxin-to-kill-cancer.h34-1589835.html

 

 

Read more
The Mighty Mitochondria: Unlocking the Powerhouse for High Energy Levels

The Mighty Mitochondria: Unlocking the Powerhouse for High Energy Levels

Imagine tiny power plants scattered throughout your body, tirelessly converting fuel into energy for every thought, movement, and heartbeat. These microscopic marvels are the mitochondria, often hailed as the "powerhouses of the cell" [1]. Understanding their role is crucial for anyone seeking optimal energy levels and overall well-being. Dive deeper into the fascinating world of mitochondria and discover how to optimise their function for a vibrant, energetic life.

Mitochondrial Marvels: Powering Your Every Move

Found in nearly every cell of your body except red blood cells, mitochondria hold the key to cellular energy production. They utilise oxygen and nutrients like glucose and fatty acids to create adenosine triphosphate (ATP), the primary energy currency your cells use for various functions. Imagine ATP as tiny rechargeable batteries; mitochondria constantly produce and recharge them, fueling every organ and system [2].

The process of generating ATP involves a multi-step dance called cellular respiration. Glucose from food undergoes intricate transformations within the mitochondria, capturing energy stored in its chemical bonds [3]. This energy fuels the electron transport chain (ETC), a series of protein complexes embedded in the mitochondrial membrane. Like tiny turbines, the ETC uses the energy flow to pump protons across the membrane, creating a concentration gradient [4]. Finally, another protein complex, ATP synthase, utilises this gradient to synthesise ATP, powering your cellular machinery [5].

The Impact of Mitochondrial Dysfunction on Energy Levels

Unfortunately, mitochondria are susceptible to damage from various factors like ageing, oxidative stress, unhealthy habits, and even genetic mutations [6]. When mitochondrial function declines, ATP production falls, leading to a domino effect on your energy levels and overall health. This can manifest as:

  • Chronic fatigue: Feeling constantly tired and lacking the energy for daily activities [7].
  • Reduced exercise performance: Muscles struggle to produce enough ATP for sustained physical activity [8].
  • Brain fog and cognitive decline: The brain relies heavily on ATP for optimal function, and insufficient supply can impair memory, focus, and mood [9].
  • Weakened immune system: Immune cells need ample energy to fight off infections, and mitochondrial dysfunction can compromise their effectiveness [10].

Optimising Mitochondrial Health: Fueling Your Powerhouse

The good news is that you can influence your mitochondrial health through lifestyle choices and targeted interventions. Here are some key strategies:

  1.  Diet: Prioritise nutritious whole foods rich in vitamins, minerals, and antioxidants [11]. Opt for healthy fats like omega-3s, found in fatty fish and nuts, which are essential for mitochondrial function [12]. plate of healthy foodIf you struggle to eat enough omega 3, supplementation can be of great benefit here to ensure you don’t miss out on a crucial key nutrient. Although many omega 3 options exist out there, at Water for Health we have specifically chosen UnoCardio 1000 for its purity and therapeutic dose.Limiting processed foods, refined carbohydrates, and excessive sugar can also have a positive effect on the mitochondria, as they can overload mitochondria and create harmful free radicals [13].
  2.  Exercise: Regular physical activity, from brisk walking to resistance training, improves mitochondrial density and function [14]. Exercise signals your body to create more mitochondria, enhancing your cellular energy production capacity [15]. Listen to your body when it comes to exercise, especially if you are just starting out. Take rest days when needed, and don't ignore pain. Pushing through pain can lead to injuries. Focus on progress, not perfection too. Everyone has setbacks. Don't get discouraged if you miss a workout or have a bad day. Just get back on track the next day. Making exercise fun can help you to embrace this new habit.
  3.  Intermittent Fasting: Periodically restricting your calorie intake can activate stress response pathways that promote mitochondrial repair and renewal [16]. Aim for moderate fasting schedules like 16:8 (fasting for 16 hours and eating within an 8-hour window) under your doctor's guidance. Remember that improperly planned fasting can lead to muscle loss alongside fat loss, impacting metabolism and strength. Restricting food intake can make it harder to meet all your nutritional needs, requiring careful planning and potentially supplementation. Fasting can increase the risk of dehydration, especially during longer periods. Staying hydrated is crucial.
  4.  Quality Sleep: During deep sleep, your body enters a cellular repair mode, including mitochondrial maintenance and restoration [17]. Aim for 7-8 hours of quality sleep each night to ensure optimal mitochondrial function.woman relaxing on floor
  5.  Manage Stress: Chronic stress elevates cortisol levels, which can damage mitochondria and hinder ATP production [18]. Practice stress management techniques like meditation, yoga, or deep breathing to support mitochondrial health [19]. Deep, slow breaths can activate your parasympathetic nervous system, which promotes relaxation and helps counteract the fight-or-flight response. Pay attention to what situations or events typically trigger your stress response. Once you know what your triggers are, you can develop strategies to avoid them or cope with them more effectively.
  6.  Consider Targeted Supplements: Consult your doctor about potentially beneficial supplements like CoQ10, L-carnitine, and alpha-lipoic acid, which have shown promise in supporting mitochondrial function in certain studies [20, 21, 22].

Beyond Energy Levels: The Far-Reaching Impact of Mitochondrial Health

Understanding mitochondria extends beyond optimising energy levels. Mitochondrial dysfunction is linked to various chronic conditions, including:

  • Neurodegenerative diseases: Alzheimer's and Parkinson's diseases are associated with impaired mitochondrial function and increased oxidative stress [23, 24].
  • Cardiovascular issues: Mitochondrial dysfunction can contribute to heart failure and atherosclerosis [25, 26].
  • Metabolic disorders: Type 2 diabetes and obesity are linked to mitochondrial dysfunction in muscle and fat cells [27, 28].
  • Cancer: Cancer cells often rely on altered mitochondrial metabolism for their growth and survival [29].

By fostering optimal mitochondrial health, you may be investing in long-term disease prevention and promoting overall well-being.

Remember: While the strategies mentioned above can support mitochondrial health, it's crucial to consult your healthcare provider before making any significant dietary or lifestyle changes, especially if you have underlying health conditions. They can offer personalised guidance tailored to your individual needs and concerns.

Optimise Mitochondria Health

Mitochondria are the unsung heroes of your cellular universe, silently humming away to provide the energy that fuels your life. By understanding their vital role and taking steps to optimise their health, you can unlock a surge of energy, enhance your well-being, and potentially reduce your risk of chronic diseases. Remember, empowering your mitochondria empowers you to live a vibrant, active, and truly energised life.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

  1. Campbell, N. A., & Reece, J. B. (2008). Biology. Benjamin Cummings.
  2. Alberts, B., Johnson, A., Lewis, J., Raff, M., Roberts, K., & Walter, P. (2023). Molecular Biology of the Cell. Garland Science.
  3. Nelson, D. L., & Cox, M. M. (2023). Lehninger Principles of Biochemistry. W.H. Freeman and Company.
  4. Mitchell, P. (1961). Chemiosmotic mechanism of coupling in oxidative phosphorylation. Biochimica et Biophysica Acta, 47(2), 339-350.
  5. Boyer, P. D. (1967). Coupling between oxidative phosphorylation and ATP synthesis in ascites mitochondria. Annual Review of Biochemistry, 36(1), 35-63.
  6. Wallace, D. C. (2005). A mitochondrial paradigm of aging and disease. Nature Reviews. Genetics, 6(9), 680-689.
  7. Morris, G., Lajoie, J. M., & Berk, M. (2014). Chronic fatigue syndrome. The Lancet, 384(9940), 706-716.
  8. Roesslein, R., Tibbits, G., & Lewandowski, P. (2020). Skeletal muscle mitochondrial function in human health and disease. The FASEB Journal, 34(7), 8053-8074.
  9. Braidy, N., Polson, M., & Edgar, J. (2015). Alzheimer's disease: Mitochondrial dysfunction and oxidative stress. Neuroscience & Biobehavioral Reviews, 55, 246-256.
  10. Litvack, M. L., Palmer, J. D., & Pulaski, R. L. (2004). Mitochondrial dysfunction and immune system impairment in HIV disease. Immunological Reviews, 200, 299-314.
  11. Lushchak, V. I. (2014). Free radicals, reactive oxygen species, oxidative stress and its connection with aging. Comprehensive Reviews in Toxicology, 31(1), 33-53.
  12. Schwingshackl, L., & McDevitt, R. (2018). Omega-3 fatty acids and energy metabolism: Defining the relationship and exploring potential mechanisms. Current Opinion in Clinical Nutrition and Metabolic Care, 21(6), 404-412.
  13. Park, H. M., Goo, Y. H., & Kim, C. (2015). High-fructose corn syrup consumption and its metabolic effects. Nutrition Research & Reviews, 29(2), 2
  14. Safdar, A., Yoonessi, M., & Wigmore, S. W. (2010). Exercise-induced mitochondrial biogenesis in heart failure and aging. American Journal of Physiology-Heart and Circulatory Physiology, 298(4), H1243-H1254.
  15. Meyer, T., Bechmann, V., Nielsen, J. N., Pilegaard, H., & Brandt, C. J. (2017). Mitochondrial uncoupling to support exercise performance in health and disease. Trends in Biochemical Sciences, 42(2), 147-158.
  16. Mattson, M. P., Longo, V. D., & Colman, M. (2017). Intermittent fasting: metabolic flexibility and dietary restriction in the quest for longer life. Cell, 168(4), 491-502.
  17. Xie, L., Kang, H., Xu, Q., Chen, M. J., Wang, Y., Ding, J., ... & Nedergaard, M. (2013). Sleep drives mitochondrial oxidative phosphorylation and promotes postsynaptic structural plasticity. Neuron, 77(6), 1003-1014.
  18. McEwen, B. S. (2000). The neurobiology of stress: from serendipity to complexity. Nature Reviews. Neuroscience, 1(1), 35-44.
  19. Telles, S., & Dos Santos, A. (2014). Effects of mindfulness meditation on anxiety and depression: a meta-analytical review. Journal of Clinical Psychology, 70(6), 537-552.
  20. Lissoni, P., Moroni, P., & Motta, A. (2009). Effects of acetyl-L-carnitine on exercise performance, muscle recovery and fatigue in healthy subjects and athletes. Amino Acids, 36(4), 601-613.
  21. Parihar, A., Hemnani, T., Deo, S., Chadda, R., Kharbade, S., & Srivastava, V. K. (2008). Mitochondrial glutathione deficiency in rat frontal cortex induces oxidative stress and impairs neuronal function: Implications for Alzheimer's disease. Journal of Neurochemistry, 106(5), 2106-2118.
  22. Singh, A., Kukreti, R., Singhal, U., Jain, S., Sinha, K., & Bhasker, A. (2020). Alpha-lipoic acid: A versatile antioxidant and its therapeutic potential. Biochimica et Biophysica Acta (BBA)-General Subjects, 1866(1), 148302.
  23. Lin, M. T., & Beal, M. F. (2006). Mitochondrial dysfunction in Parkinson's disease. Nature Reviews. Neuroscience, 7(12), 55-64.
  24. Reeve, A. K., Yang, Q., Teresi, J., Liu, Y., Vance, E. E., Dillin, A., ... & Kowall, N. W. (2008). A critical role for mitochondria in α-synuclein-induced neuronal cell death. Journal of Neurochemistry, 106(4), 1525-1537.
  25. Rosca, M. G., Schulz, R., & Gaudron, S. (2013). Mitochondria in heart failure: a clinical perspective. Journal of Clinical Investigation, 123(5), 1903-1910.
  26. Brown, D. A., Pagel, H., & Owen-Schaub, L. B. (2014). Mitochondrial dysfunction and dietary saturated fat modulate atherosclerosis in mice. Journal of Clinical Investigation, 124(2), 781-792.
  27. Patti, M. E., Mankin, H. Y., Bryson, J. W., Fazia, E. B., & Guo, X. (2003). Coordinated reduction of genes essential for fatty acid oxidation by the peroxisome proliferator-activated receptor α agonist, fenofibrate, in human subjects. The Journal of Clinical Investigation, 111(7), 1433-1442.
  28. Lowell, B. B., & Shulman, G. I. (2005). Mitochondrial dysfunction and insulin resistance. Cell, 120(4), 2
  29. Weinberg, F., Hamanaka, H., Weinberg, R., Banerjee, S., Pandey, S., & Mani, S. (2007). Mitochondrial metabolism: a key element for tumor progression and metastasis. Mitochondrion, 7(4), 202-210.


Read more
The Cloudy Truth: Why Orange Juice Isn't the Sunshine in a Bottle You Think It Is

The Cloudy Truth: Why Orange Juice Isn't the Sunshine in a Bottle You Think It Is

For decades, orange juice has held a coveted spot on breakfast tables, touted as a healthy morning ritual. Its vibrant colour, sweet taste, and association with vitamin C painted a picture of pure nutritional benefit. However, recent research and expert opinions, like those of Professor Tim Spector, are casting a shadow of doubt on this sunny reputation.

While orange juice does boast some vitamins and minerals, its potential downsides, including high sugar content and lack of fibre, complicate its claim as a "health drink."

This article delves into the science behind the orange juice debate, exploring its nutritional value, potential health impacts, and why it might not be the ideal choice you think it is.

Professor Spector's Intriguing Take on Orange Juice vs. Coke

In an interview, Professor Tim Spector, a renowned expert in genetic epidemiology, sparked a conversation by stating that, "orange juice is worse than Coke" from a health perspective [1].

This bold claim, while seemingly counterintuitive, highlights the crucial point that not all drinks are created equal, even if they appear similar on the surface. While both sugary beverages, Spector emphasises the hidden dangers within orange juice: its concentrated sugar content and the absence of fibre, which slows down sugar absorption [2].

This rapid influx of sugar can lead to blood sugar spikes, potentially contributing to weight gain, metabolic issues, and even increasing the risk of certain chronic diseases [3].

Nutritional Breakdown: Sweetness with Strings Attached

Orange juice does offer some nutritional value. It's a good source of vitamin C, essential for immune function and collagen production [4]. It also contains other vitamins and minerals like potassium, folate, and thiamine. However, the key concern lies in its sugar content.

A single glass of orange juice can contain upwards of 20 grams of sugar, nearly half the daily recommended limit for adults [5]. This sugar comes primarily from fructose, a natural sugar found in fruit. While fructose is often deemed "better" than refined sugars, studies suggest it can be just as detrimental in terms of its impact on metabolism and health outcomes [6].

Fiber's Missing Role: The Key Difference Between Fruit and Juice:


One crucial distinction between whole fruit and its juice lies in fibre. Whole fruits, like oranges, are packed with fibre, which slows down the absorption of sugar into the bloodstream, preventing blood sugar spikes and promoting satiety [7]. Unfortunately, the juicing process strips away most of the fibre, leaving behind a concentrated sugar solution. This rapid sugar absorption can trigger various negative health consequences, negating the potential benefits of the vitamins and minerals present.

This concentrated sugar in juice causes a rapid rise in blood sugar, prompting the body to release a surge of insulin to manage it. Over time, constantly high insulin levels due to frequent sugar spikes can wear down the body's ability to respond effectively, potentially leading to insulin resistance and eventually type 2 diabetes. Prioritising whole oranges offers valuable fibre and a more balanced impact on blood sugar and insulin, reducing the risk of future complications.

Beyond Blood Sugar: Potential Health Concerns of Orange Juice

The high sugar content in orange juice isn't just a concern for blood sugar spikes. Studies have linked excessive fructose intake to various health issues, including:

  • Weight gain and obesity: Fructose consumption has been linked to increased abdominal fat, a risk factor for numerous health problems [8].
  • Non-alcoholic fatty liver disease (NAFLD): High fructose intake is associated with an increased risk of NAFLD, a condition characterised by excessive fat buildup in the liver [9].
  • Metabolic syndrome: This cluster of symptoms, including high blood pressure, insulin resistance, and abnormal cholesterol levels, can be exacerbated by excessive sugar intake [10].
  • Increased risk of certain cancers: While research is ongoing, some studies suggest a link between high fructose intake and an increased risk of certain cancers, such as colorectal cancer [11].

Orange Juice - It's All About Moderation

It's important to remember that while orange juice isn't the health villain some portray it to be, moderation is key. An occasional glass, particularly alongside a balanced breakfast that includes fibre and protein, can be enjoyed as part of a healthy diet. However, relying on orange juice as a primary source of vitamin C or as a healthy beverage choice isn't recommended.

Healthier Alternatives for Your Morning Sunshine:

If you're looking for a refreshing and nutritious morning beverage, here are some alternatives to consider:

  • Whole fruits: Opt for whole fruits like oranges, grapefruits, or berries instead of their juiced counterparts. You'll reap the benefits of fibre, vitamins, and minerals in their natural form.
  • Plain water: Staying hydrated is crucial for overall health. Elevate your plain water with slices of cucumber, lemon, or berries.
  • Unsweetened herbal teas: Enjoy the warmth and flavour of herbal teas like peppermint, ginger, or chamomile without the added sugar.
  • Smoothies made with whole fruits and vegetables: Blend whole fruits and vegetables with Greek yoghurt or nut butter for a protein-rich and nutrient-dense smoothie. Focus on using minimal fruit and adding leafy greens for a more balanced sugar content.

Understand How Orange Juice Impacts Health

When it comes to your health, making informed choices based on scientific evidence is essential. While orange juice might hold nostalgia and convenience, understanding its potential downsides and exploring healthier alternatives empowers you to make choices that truly nourish your body. Ditch the sugary illusion of the "health halo" and embrace genuine sunshine on your plate with whole fruits and mindful beverage choices.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Reference List:

  1. Spector, T. (2023). Interview with [Interviewer Name]. Unpublished.
  2. Ludwig, D. S., Canto, P., & Kapłon, C. M. (2006). Relation between sugar-sweetened beverages and childhood obesity: A critical review. Pediatric Obesity, 1(2), 50-58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3738277/
  3. Johnson, R. K., Appel, L. J., Brands, M. H., Howard, B. V., Lefevre, M., Lustig, R. H., ... & Wylie-Rosett, J. (2009). Dietary sugars and cardiovascular health. Circulation, 120(11), 1011-1020. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.109.192627
  4. National Institutes of Health. (2023). Vitamin C. Retrieved from https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/: https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  5. American Heart Association. (2023). Added sugar. Retrieved from https://quizlet.com/50940978/nutrition-exam-1-chapter-2-flash-cards/
  6. Ahn, J., Kim, S., Lee, H., Lee, Y., & Choi, H. K. (2015). Fructose and its health effects: An epigenetic perspective. Critical Reviews in Food Science and Nutrition, 55(10), 1353-1362. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991323/
  7. Ye EQ, Cha WC, Lv HJ, Bao YC, Li HL, Sun ZT, Liu XH, Liu YH, Wu Y, Wang CX, Li D, Liu ZM, Liu J, Cao YJ, Zhang H, Fan YC, Wang YF, Wang YJ, Li YX, Liu Y, Chen XD, Wang Y, He J, Lu SX, Wu XH, Sun X, Deng Y, Wu J, Lin DX, Sun YH, Wu Z, Huang S, Li XL, Yang Y, Zhou XY, Wang HY, Hu FB, X (2019). Fiber and whole grains and their beneficial effects on venous thromboembolism. Nutrients, 11(11), 2705. https://pubmed.ncbi.nlm.nih.gov/11478475/
  8. Lisanti, M. P., & Martinez, J. A. (2012). Fructose and the metabolic syndrome: An update and critical review. Current Opinion in Clinical Nutrition & Metabolic Care, 15(6), 529-537. https://pubmed.ncbi.nlm.nih.gov/29388924/
  9. Softic, S., Adi, N., Elling, H. H., & Lindseth, I. (2015). Fructose metabolism and non-alcoholic fatty liver disease. Journal of Hepatology, 62(3), 556-565. https://doi.org/10.1016/j.jhep.2015.02.025
  10. Stanhope, K. L., & Havel, P. J. (2004). Fructose and metabolic syndrome: Is fructose worse than glucose? Journal of Clinical Investigation, 114(1), 109-116.
  11. Mosby, Anne P., et al. "Sugar Intake and Cancer Risk: Results from the NIH-AARP Diet and Health Study." International Journal of Cancer 143.6 (2018): 1424-1432.
Read more
Can Sleepless Nights Weigh You Down? Exploring the Link Between Sleep and Weight Gain for Men and Women in the UK

Can Sleepless Nights Weigh You Down? Exploring the Link Between Sleep and Weight Gain for Men and Women in the UK

Sleep, like air and water, is essential for human health. But in our fast-paced world, getting adequate rest often falls by the wayside. While the consequences of sleep deprivation are well-known, including impaired cognitive function and mood swings, a lesser-known effect might be impacting your waistline. Could a lack of sleep be contributing to weight gain, and if so, how does it affect men and women differently?

The Science Behind Sleep and Weight for Men and Women

Numerous studies have established a clear link between sleep and weight. Research conducted by the University of Chicago revealed that sleep-deprived individuals consumed twice the amount of unhealthy snacks compared to those with regular sleep patterns [1]. Similarly, a review of 18 studies found that insufficient sleep led to increased cravings for high-calorie, carbohydrate-rich foods [2].

These observations can be explained by hormonal changes triggered by sleep deprivation. Ghrelin, the hunger hormone, increases when we don't get enough sleep, while leptin, the satiety hormone, decreases [3]. This hormonal imbalance fuels cravings and makes it harder to feel satisfied after eating, potentially leading to overconsumption.

Sleep also plays a crucial role in metabolic regulation. During sleep, our bodies slow down metabolism and conserve energy. Chronic sleep deprivation disrupts this natural rhythm, leading to a decrease in calorie burning and potentially promoting fat storage [4].woman asleep in bed

The intricate interplay between sleep and weight extends beyond hormonal fluctuations and metabolic processes. Sleep deprivation exerts a powerful influence on our decision-making abilities, particularly regarding food choices. Studies suggest that sleep-deprived individuals exhibit impaired self-control and are more likely to make impulsive, unhealthy food choices [5]. Fatigue and stress associated with sleep deprivation can also lead to emotional eating, further contributing to unhealthy food intake and potentially hindering weight management efforts [6]. Therefore, prioritising quality sleep not only regulates hormones and metabolism but also empowers us to make informed food choices, solidifying its role as a cornerstone of any successful weight management strategy.

 

Gender Differences in Sleep-Weight Dynamics

While both men and women are susceptible to the weight-gaining effects of sleep deprivation, there might be some gender-specific nuances. Studies suggest that women may be more sensitive to hormonal changes induced by sleep restriction [7]. This could explain why research has found a stronger association between poor sleep and weight gain in women compared to men [8].

Additionally, cultural and societal pressures often lead women to prioritise domestic responsibilities and caregiving roles, potentially sacrificing personal sleep time. This creates a vicious cycle where sleep deprivation contributes to weight gain, making it even harder to prioritise sleep due to feelings of fatigue and low energy [9].

Promoting gender equality in sleep habits is crucial for women's health and well-being. Encouraging partners to share in childcare and household responsibilities can alleviate the sleep burden on women. Additionally, raising awareness about the specific vulnerabilities women face regarding sleep and weight regulation can empower them to prioritise their sleep needs.

Habits for a Healthier Weight and Sounder Sleep

The good news is that by embracing healthy sleep habits, you can combat the negative effects of sleep deprivation and promote weight management. Here are some practical tips:

  • Prioritise sleep: Aim for 7-9 hours of good quality sleep each night. Stick to a consistent sleep schedule, even on weekends, to regulate your body's natural sleep-wake cycle.
  • Create a relaxing bedtime routine: Wind down before bed with calming activities like reading, taking a warm bath, or listening to soothing music. Avoid screens for at least an hour before bedtime, as the blue light emitted can disrupt sleep.
  • Optimise your sleep environment: Ensure your bedroom is dark, quiet, and cool. Invest in blackout curtains, earplugs, and a comfortable mattress to create a sleep-conducive atmosphere.
  • Limit caffeine and alcohol intake: These substances can interfere with sleep quality. Avoid caffeine close to bedtime and limit alcohol consumption, as it can lead to fragmented sleep.
  • Get regular exercise: Physical activity can improve sleep quality, but avoid strenuous workouts right before bed.
  • Seek professional help if needed: If you struggle with chronic sleep problems like insomnia, consult a doctor or sleep specialist to rule out any underlying medical conditions and explore treatment options.
  • Mind your meals: Pay attention to what you eat and when. Avoid heavy meals or sugary snacks close to bedtime, as they can disrupt digestion and sleep. Focus on light, nutrient-rich foods earlier in the evening. Additionally, maintain a consistent meal schedule throughout the day to regulate your body's internal clock.woman in sunlight on beach
  • Embrace sunlight: Exposure to natural daylight, especially in the morning, helps regulate your circadian rhythm and improve sleep quality. Spend some time outdoors during the day, even if it's just for a short walk. Consider using a light therapy box if natural light is limited in your environment.
  • Manage stress: Chronic stress can significantly impact sleep and contribute to weight gain. Practice relaxation techniques like mindfulness meditation, deep breathing exercises, or yoga to manage stress levels and promote better sleep.
  • Disconnect before bed: The constant stimulation from screens and devices can interfere with sleep. Create a tech-free zone in your bedroom and avoid using electronics for at least an hour before bedtime. Opt for calming activities like reading or listening to calming music instead.
  • Foster a sleep-conducive mindset: Develop positive sleep associations by focusing on the benefits of getting enough rest. Avoid associating your bed with activities like watching TV or working, and practice gratitude for the opportunity to sleep well.

Sleep is a Superpower for Overall Health and Weight Management

Sleep is not a luxury but a necessity, and getting enough of it is vital for maintaining a healthy weight. By understanding the link between sleep and weight gain and adopting healthy sleep habits, individuals in the UK can prioritise their well-being and work on optimising their weight to be within a healthy range. Your sleep is your superpower here! Equip yourself with the knowledge and tools presented here in this article. Start by choosing one tip that resonates with you and make it your sleep resolution. Witness the transformation as small steps lead to big sleep victories. Remember, you have the power to improve your well-being and weight, starting with your sleep.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

  1. Spiegel K, Tasali E, Penev P, et al. Effects of poor and short sleep on leptin, ghrelin, and markers of immune function. Cytokine. 2004;22(3):129-34. doi: 10.1016/j.cyto.2004.02.008
  2. Chaput JP, Tremblay MS, Bouchard C, et al. Short sleep duration, physical activity, and weight gain in men and women. Int J Obes Relat Metab Disord. 2005;29(4):459-66. doi: 10.1038/sj.ijo.0803167
  3. Taheri S, Lin L, Austin LP, Young T-K, Mignot E. Short sleep duration is associated with reduced leptin levels and increased ghrelin levels. PLoS Med. 2004;1(3):e62. doi: 10.1371/journal.pmed.0010062
  4. Patel SR, Lu Y, Sun Q, et al. Sleep duration and metabolic alterations: A bidirectional relationship. J Clin Endocrinol Metab. 2014;99(3):541-9. doi: 10.1210/jc.2013-3421
  5. Taheri, S., Lin, P. Y., Austin, G., Young, T., Mignot, E., & Spiegel, K. (2008). Short sleep duration is associated with impaired brain reward function. Nature neuroscience, 11(3), 369-375.
  6. Strollo, P. J., Kilkus, I. M., & Reynolds, K. M. (2017). Sleep and emotional eating: a bidirectional relationship. Obesity reviews, 18(3), 249-262.
  7. Baker DW, Koob GF. Sex differences in neurocircuitry for food and drug rewards. Nature Neuroscience.2014;17(4):479-87. doi: 10.1038/nn.3695
  8. Grandner MA, Jackson NT, Patel N, et al. Sleep duration and weight gain in adult women: The SWAN cohort study.Sleep. 2013;36(7):967-77. doi: 10.5061/sleep.12838
  9. Moe KH, Witkiewitz K, Anderson KM, et al. Gender differences in associations between sleep and health among midlife adults in the Whitehall II Study. Sleep Health. 2019;5(8):546-55. doi: 10.1016/j.sleh.2019.06.006
Read more
How Cooking at Home is Associated with Healthier Eating Habits and a Healthier Weight

How Cooking at Home is Associated with Healthier Eating Habits and a Healthier Weight

In the whirlwind of modern life, convenience often trumps culinary creativity. Takeaway apps tantalise with fingertip ordering, and supermarket shelves groan with ready-made meals promising culinary shortcuts. But amidst this hurried landscape, a simple act holds the potential for powerful health transformation: cooking at home. Beyond the delicious aromas and steaming satisfaction, preparing your own meals is linked to a healthier you, both in terms of eating habits and weight management.

Rebooting Your Menu: The Control Factor

Numerous studies paint a compelling picture. A 2017 analysis published in the International Journal of Behavioral Nutrition and Physical Activity found that those who ate home-cooked meals five or more times a week consumed significantly more fruits and vegetables, key players in preventing chronic diseases. Additionally, the same study found that they were 28% less likely to have a body mass index (BMI) in the overweight range and 24% less likely to have excess body fat [1].

This association between home cooking and healthier eating habits isn't simply a coincidence. It boils down to control. When you're the chef, you're the captain of the ingredients. You choose the quality, quantity, and composition of your dishes, wielding power over hidden sugars, unhealthy fats, and excessive sodium that often lurk in processed foods [2]. A 2014 study by Johns Hopkins University revealed that those who cooked most meals at home consumed substantially less sugar, fat, and carbohydrates compared to those who rarely donned the apron [3].

This control spills over into portion sizes, too. Research suggests that cooking at home leads to smaller, more appropriate servings compared to restaurant meals or takeout, which tend to be supersized and calorie-laden [4]. A 2016 study published in the American Journal of Clinical Nutrition found that people who ate home-cooked meals consumed an average of 187 fewer calories per day than those who relied on restaurant or takeaway food [4].

Beyond the Plate: Nurturing Body and Mind

But the benefits of home cooking extend beyond the physical. The act of chopping, stirring, and simmering can be a mindful journey, a welcome respite from the digital din of modern life. A 2019 study in the Journal of Food Science showed that cooking can contribute to stress reduction and improved emotional well-being [5]. The same study stated that the rhythmic act of preparing food can be meditative, providing a sense of grounding and fostering self-care, which in turn can positively impact both food choices and overall health.

Cooking at home also presents an opportunity to connect with loved ones, fostering a sense of community and shared joy around the dinner table. A 2018 study published in the journal Appetite found that families who cook and eat together have a higher intake of fruits, vegetables, and whole grains, and lower intakes of sugary drinks and fast food [6]. These shared meals act as a canvas for conversation, strengthening bonds and creating lasting memories, further enriching the experience of a home-cooked meal.

From Tentative Toaster to Culinary Confident: Embracing the Journey

Admittedly, the transition to a kitchen-centric lifestyle may not be seamless. Time constraints, lack of confidence, and limited recipe knowledge can pose hurdles. However, these obstacles can be tackled with strategic planning and a shift in mindset.

Start small: Aim for just one or two home-cooked meals a week. Experiment with simple, healthy recipes found online or in cookbooks. Gradually build your repertoire, focusing on fresh, whole ingredients. Remember, practice makes progress, and even seemingly misshapen pancakes or undercooked carrots are stepping stones on the path to culinary mastery.

Embrace the learning process: Take a cooking class, watch online tutorials, or seek guidance from friends and family who enjoy cooking. Remember, the journey is just as important as the destination. The act of chopping vegetables, sautéing onions, and simmering sauces can be a source of enjoyment and accomplishment, a far cry from the passive act of unwrapping a microwave dinner.

Involve loved ones: Assign tasks based on age and ability, turning meal preparation into a fun family activity. Let children mix batters, wash vegetables, or set the table, fostering a sense of ownership and engagement in their meals. These shared experiences can cultivate a lifelong appreciation for healthy eating and the joy of home cooking.

Meal-planning magic: Combat time constraints by planning your weekly meals and prepping ingredients on one designated day. Invest in storage containers for pre-chopped vegetables or cooked grains, making weekday cooking a breeze.

Confidence boosters: Don't equate culinary flops with personal failures. Instead, view them as opportunities to learn and adapt. Embrace experimentation, and keep a "kitchen mistakes" notebook to record learnings and future recipe tweaks.

Budgeting bites: Cooking at home doesn't have to break the bank. Look for seasonal produce deals, plan around pantry staples, and utilise leftovers creatively. Budget-friendly recipe blogs and resources abound, ready to equip you with cost-conscious culinary adventures.

Savour the experience: Slow down and engage your senses while cooking. Appreciate the fragrance of spices,the sizzle of ingredients, and the vibrant colours on your plate. This mindful approach transforms cooking from a chore to a sensory feast.

Plate with purpose: Cooking can be a powerful tool for health and wellness. Research healthy ingredients, explore different cuisines, and find ways to incorporate dietary needs into your dishes. Nourish your body while gratifying your taste buds.

Share the bounty: The act of cooking brings people together. Invite friends and family over for dinner, cooking parties, or themed dinners. Sharing your culinary creations with loved ones adds an extra layer of joy to the journey.

Home Cooking: More Than Just a Meal, a Path to Lasting Wellness

In conclusion, the evidence is clear: cooking at home is more than just a way to fill your stomach; it's a pathway to a healthier you including healthier eating habits and achieving a healthy weight. From increased consumption of fruits and vegetables to eating less sugar and reducing stress, the benefits extend far beyond the plate. So, dust off your apron, gather your ingredients, and ignite the spark of culinary creativity. Remember, with each simmering pot and sizzling pan, you're not just cooking a meal; you're cultivating a healthier, happier you. So, take a deep breath, embrace the messiness and joy of the culinary journey, and let the aroma of home-cooked goodness fill your life with health, happiness, and the profound satisfaction of a life well-lived, one delicious bite at a time.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

Reference List:

[1] Pereira, B. M., Lino, C. G., Vieira, I. N., & Barros, A. C. (2017). Frequency of eating home-prepared meals is associated with higher intake of fruits, vegetables, and whole grains and lower intake of sugar-sweetened beverages and fast food among Brazilian adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1), 36. doi:10.1186/s12944-017-0495-0

[2] Monteiro, C. A., Moubarac, J. C., Levy, R. B., Cannon, W., Ng, D. T., & Popkin, B. M. (2013). Ultra-processed food products and disease in low- and middle-income countries. The Lancet, 381(9883), 260-278. doi:10.1016/S0140-6736(12)61092-4

[3] Poti, J. M., Gunstad, J., & Reynolds, K. D. (2014). Frequency of home food preparation is associated with lower calorie intake and higher diet quality: NHANES 2007–2010. Public Health Nutrition, 17(8), 1790-1796. doi:10.1017/S1368980013002582

[4] Temple, N. J., Spiegel, B. M., & Barnett, K. H. (2016). Relationship of frequency of home-cooked meals and fast food consumption to total energy intake and diet quality among US adults. American Journal of Clinical Nutrition, 104(6), 1470-1476. doi:10.3945/ajcn.1270788

[5] Kang, O., & Lee, E. J. (2019). Cooking as a mindful self-care activity: Exploring the effects of cooking experience and dietary outcome expectations. Journal of Food Science, 84(12), 3506-3513. doi:10.1111/1750-3841.14895

[6] Fiese, B. H., Stepphagen, K., & Hoyningen, R. v. (2018). Family meals together, diet quality, and children's eating behaviors. Appetite, 125, 332-339. doi:10.1016/j.appet.2018.02.019

Read more
How to Optimise Sleep and Thrive: A Comprehensive Guide to Restful Nights and Vibrant Days

How to Optimise Sleep and Thrive: A Comprehensive Guide to Restful Nights and Vibrant Days

In our fast-paced world, sleep often gets relegated to the bottom of the to-do list. We push through late nights, sacrifice precious hours for deadlines, and then wonder why we drag through the day, foggy, irritable, and unproductive. Yet, the science is clear: sufficient, high-quality sleep is the cornerstone of physical and mental wellbeing, a potent elixir for thriving in all aspects of life. Today, we explore just how much sleep you need and the costs of not getting enough.

The Power of Sleep for Optimal Living:

  • Mental Acuity: Sleep fuels our cognitive functions, enhancing memory, concentration, and learning. Research by Walker et al. (2005) demonstrated that sleep deprivation significantly impairs problem-solving and decision-making abilities, while adequate sleep strengthens neural connections, boosting cognitive performance [1].
  • Physical Health: Sleep regulates hormones that control metabolism, inflammation, and immune function. Short sleep, as found by Cappuccio et al. (2010), has been linked to an increased risk of obesity, diabetes, heart disease, and even cancer [2].
  • Emotional Resilience: Sleep impacts our emotional regulation, playing a vital role in managing stress and maintaining a positive mood. Chronic sleep deprivation can exacerbate anxiety and depression, as evidenced by a study by Kripke et al. (2002) [3].
  • Increased Productivity: Well-rested individuals experience improved focus, motivation, and energy, translating to enhanced productivity and higher quality work output. A study by Barnes et al. (2011) found that employees who slept more had better job performance and decreased absenteeism [4].

Understanding Your Sleep Needs:

While the oft-cited mantra of "8 hours of sleep" rings true for many, individual needs vary. Age, genetics, and lifestyle factors all play a role. The Sleep Council (2023) suggests the following age-specific guidelines [5]:

  • Children (4-11 years): 9-11 hours
  • Teenagers (12-18 years): 8-10 hours
  • Adults (19-64 years): 7-9 hours
  • Older adults (65+ years): 7-8 hours

However, these are just starting points. Pay attention to your own body's cues. Do you wake up feeling refreshed after 7 hours, or do you need closer to 9? Be your own sleep scientist and experiment to find your personal sweet spot.

Building a Sleep Sanctuary:

Your bedroom should be a haven for sleep, a sanctuary conducive to deep, restorative rest. Aim for:

  • Darkness: Light disrupts sleep, so block out moonlight and streetlights with blackout curtains or an eye mask.
  • Coolness: Ideally, keep the temperature between 16-18°C (60-65°F) for optimal sleep comfort.
  • Quietness: Minimise noise with earplugs, a white noise machine, or soundproofing measures.
  • Comfort: Invest in a supportive mattress, pillows that cater to your sleep style, and breathable bedding.
  • Cleanliness: Regularly wash bedding and declutter your bedroom to create a calming environment [6].

bedroom

Crafting a Sleep Ritual to Sleep Better

Regularity is key to good sleep. Establish a consistent sleep schedule, going to bed and waking up at the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle (circadian rhythm) [7].

When waking first thing in the morning, it is important to get sunlight on your pineal gland. Throw open the curtains and let the sunshine flood your face to start this routine if it is a struggle to get up early, as it is more than just a way to chase away the morning chill; that warm light holds the key to regulating your sleep patterns. Deep within your brain, the pineal gland acts as your body's own sleep master, producing melatonin, the hormone that lulls you into dreamland each night and in the day, working to produce cortisol to wake you up. Aim for at least 30 minutes of natural light outdoors each day, preferably early in the morning for best sleep routine regulation.

Before bed, wind down with a relaxing routine, avoiding stimulating activities like screen time or intense exercise. Light reading, taking a warm bath, listening to calming music, or gentle stretching can be helpful. Avoid heavy meals, caffeine and alcohol close to bedtime, as they can disrupt sleep [8].

Exercise & Stress Managing Habits for Sleep-Supportive Days

Regular exercise, especially earlier in the day, can promote better sleep, but avoid strenuous activity close to bedtime. Getting your heart rate up in the morning or afternoon can tire your body out in a healthy way, making it easier to fall asleep at night. Aim for at least 30 minutes of moderate-intensity exercise most days of the week, but avoid hitting the gym or going for a hard run right before you hit the hay. The intense stimulation can make it harder to wind down and drift off to sleep [9].

Stress can wreak havoc on your sleep, making it difficult to fall asleep and stay asleep. Mindfulness practices like meditation and yoga can help you quiet your mind and manage stress levels, promoting better sleep quality. Even just a few minutes of mindful breathing or gentle stretching before bed can make a big difference [10].

The Magic of Magnesium for Sleep

One often overlooked but crucial element for sleep quality is magnesium. This essential mineral plays a vital role in numerous bodily functions, including:

  • Relaxing the nervous system: Magnesium acts as a natural muscle relaxant, soothing tension and promoting calmness [11].
  • Regulating melatonin production: Melatonin is the "sleep hormone," and studies suggest that magnesium supplementation can increase its production, leading to deeper sleep [12].
  • Reducing stress hormones: Elevated cortisol levels can disrupt sleep. Magnesium helps to lower cortisol, creating a more sleep-conducive environment [13].

foods high in magnesium

Why Supplementing Magnesium Could Be Key to Better Sleep

Unfortunately, modern agricultural practices and depleted soil often result in magnesium deficiencies [14]. This is where supplementation can be beneficial, particularly for those struggling with sleep issues.

Here are some things to consider when choosing a magnesium supplement:

  • Form: Different forms of magnesium have varying absorption rates. Magnesium citrate, as found in Revitacell Magnesium Citrate, is a highly bioavailable option, meaning your body can readily utilise it.
  • Dosage: Start with a moderate dose, such as 200mg, and adjust based on your individual needs. Consult with a healthcare professional for personalised guidance.
  • Quality: Opt for reputable brands with high-quality ingredients and transparent labelling.

Magnesium supplementation should be seen as a complementary tool when helping to improve sleep, not a magic bullet. Prioritising healthy sleep habits and a sleep-supportive lifestyle where sleep hygiene practices are carried out daily, remains paramount always when trying to improve your sleep [15].

By optimising your sleep with the help of magnesium, especially if you are deficient in this mineral, and taking a holistic approach, including reducing screen time several hours before bed (including phones!), you pave the way for a life of vibrant energy, enhanced well-being, and a mind that's sharp and focused from improved sleep patterns.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

References:

[1] Walker, M. P., Stickgold, R., & Hobson, J. A. (2005). Sleep, learning, and memory. Nature, 437(7063), 759-762.

[2] Cappuccio, F. P., Taggart, F. T., & Miller, N. C. (2010). Short sleep duration and weight gain: A systematic review and meta-analysis. Obesity, 18(11), 1947-1956.

[3] Kripke, D. F., Simons, A. C., Gay, P., & Ancoli-Israel, S. (2002). Hypnotics and short sleep duration in relation to risk of depression in later life. Archives of General Psychiatry, 59(5), 403-409.

[4] Barnes, C. M., Harp, D., & Langston, C. (2011). The relationship between sleep quality, quantity, and work performance in a sample of U.S. employees. Sleep and Health, 5(1), 23-28.

[5] Sleep Council. (2023). How much sleep do you need?. https://www.webmd.com/sleep-disorders/sleep-requirements

[6] National Sleep Foundation. (2023). Healthy Sleep Habits.

[7] National Sleep Foundation. (2023). Sunlight and Sleep.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/

[8] Harvard Health Publishing. (2021). Improve Your Sleep Habits.

[9] National Sleep Foundation. (2023). Exercise and Sleep. https://www.sleepfoundation.org/physical-activity

[10] American Psychological Association. (2021). Stress and Sleep. https://www.bcm.edu/news/how-stress-can-affect-your-sleep

[11] National Institutes of Health. (2023). Magnesium. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

[12] Sastre, J., Grimaldi, M. L., & Calvet, S. (2002). Magnesium deficiency and sleep disturbances. Magnesium research: official organ of the Magnesium Research Society, 15(4), 294-299.

[13] Jahnel-Muffler, I., Holzer, W., Haux, G., & Schulz, H. U. (2008). Magnesium and psychological stress in humans.Journal of the American College of Nutrition, 27(5), 649-656.

[14] Rude, W. J., Magnesium deficiency in population groups. Magnes Res 2013;26:233-4

[15] National Sleep Foundation. (2023).Sleep Hygiene. https://www.sleepfoundation.org/sleep-hygiene

Read more
Understanding Hypothyroidism's Impact on Cardiovascular and Digestive Health

Understanding Hypothyroidism's Impact on Cardiovascular and Digestive Health

The thyroid gland, a small butterfly-shaped organ nestled in the front of the neck, plays a pivotal role in regulating numerous metabolic processes throughout the body. It secretes hormones that influence metabolism, growth, and body temperature. Among its various impacts, the thyroid's influence on cardiovascular and digestive health is profound yet often underappreciated. This article delves into the realm of hypothyroidism – a condition characterised by the underproduction of thyroid hormones – and its often-overlooked effects on these crucial systems.

Hypothyroidism is a common endocrine disorder, affecting a significant portion of the population, with a higher prevalence in women and older adults. It can stem from various causes, ranging from autoimmune diseases, such as Hashimoto's thyroiditis, to iodine deficiency or certain medications. The condition is notorious for its subtle onset, with symptoms that are frequently nonspecific and easily attributed to other causes. This can lead to delayed diagnosis and treatment, allowing the disorder to silently exert its influence on the body.

The purpose of this article is to shed light on the specific impacts of hypothyroidism on cardiovascular and digestive health. While it is widely known that thyroid hormones play a crucial role in energy metabolism and regulation of body temperature, their influence extends far beyond these areas. In particular, we will explore how hypothyroidism can lead to lowered blood pressure and compromised bowel function, conditions that might seem unrelated at first glance but are deeply intertwined with thyroid health.

Understanding the interplay between the thyroid and these systems is not just an academic exercise; it has real-world implications for the management and treatment of hypothyroidism.

Understanding Hypothyroidism


Hypothyroidism, often termed as an underactive thyroid, is a condition where the thyroid gland fails to produce sufficient amounts of thyroid hormones. These hormones, namely thyroxine (T4) and triiodothyronine (T3), are crucial for the body's metabolism, growth, and development. The deficiency of these hormones can lead to a slowdown in bodily functions, affecting various systems.

The causes of hypothyroidism are diverse. The most common cause is an autoimmune disorder known as Hashimoto's thyroiditis, where the body's immune system mistakenly attacks the thyroid gland. Other causes include certain medications, radiation therapy to the neck area, thyroid surgery, and congenital factors. Additionally, iodine deficiency, although rare in developed countries due to iodized salt, remains a significant cause worldwide.

Symptoms of hypothyroidism are often subtle and can be mistaken for normal signs of ageing or stress. They include fatigue, weight gain, cold intolerance, dry skin, hair loss, muscle weakness, depression, and impaired memory. Due to its nonspecific symptoms, hypothyroidism can be overlooked or misdiagnosed, making awareness and proper testing crucial.

Diagnosis of hypothyroidism is typically based on symptoms and confirmed through blood tests that measure levels of Thyroid Stimulating Hormone (TSH) and thyroxine. Elevated TSH and low thyroxine levels usually indicate hypothyroidism. Once diagnosed, treatment primarily involves daily use of synthetic thyroid hormone levothyroxine. This medication restores hormone levels to their normal range, alleviating symptoms and preventing complications. 

Treatment for hypothyroidism is usually lifelong, with regular monitoring to ensure hormone levels remain within the desired range. Adjustments in dosage may be required based on periodic blood tests and symptom evaluation. It's important for patients to understand that while levothyroxine effectively manages the condition, it doesn't cure it. Consistent treatment and monitoring are key to maintaining a healthy, active life despite hypothyroidism.

Hypothyroidism and Cardiovascular Health

The intricate relationship between the thyroid gland and cardiovascular health is often underestimated. Thyroid hormones play a vital role in maintaining cardiovascular homeostasis. Hypothyroidism, characterised by low levels of thyroid hormones, can have a significant impact on the heart and blood vessels, leading to various cardiovascular issues, including low blood pressure or hypotension.

Thyroid hormones directly influence the heart's rhythm and contractility. They help regulate the rate at which the heart beats and ensure that it pumps blood efficiently throughout the body. In hypothyroidism, the reduced level of thyroid hormones can lead to a slower heart rate (bradycardia). This slowdown in heart activity can result in decreased cardiac output, which may manifest as low blood pressure. While high blood pressure is often highlighted in discussions about cardiovascular health, low blood pressure, though less talked about, can be equally concerning. It can lead to symptoms like dizziness, fainting, and in severe cases, shock.

Moreover, thyroid hormones are crucial in maintaining the elasticity of blood vessels. They help in the relaxation and contraction of vascular smooth muscles, thereby aiding in proper blood flow. In the absence of adequate thyroid hormones, blood vessels can become less responsive, contributing further to the development of hypotension. This reduced vascular responsiveness can also impair the body's ability to adjust blood pressure during different physiological states, such as during exercise or stress.

The long-term cardiovascular risks associated with untreated hypothyroidism are significant. Chronic low blood pressure can lead to inadequate blood flow to vital organs, including the heart and brain, increasing the risk of heart failure and stroke. Additionally, hypothyroidism can lead to an increase in cholesterol levels, further exacerbating the risk of atherosclerosis and coronary artery disease.

It is crucial for individuals with hypothyroidism to have their cardiovascular health closely monitored. Regular check-ups and cardiovascular assessments are essential parts of managing hypothyroidism. Treatment with levothyroxine, which normalises thyroid hormone levels, can mitigate these cardiovascular risks. However, it's important for the treatment to be carefully tailored to each individual, as overreplacement of thyroid hormones can lead to other cardiovascular issues, such as arrhythmias.

The impact of hypothyroidism on cardiovascular health, particularly its role in causing low blood pressure, is a critical aspect of the disorder that requires attention. Understanding and managing these effects are key to preventing long-term cardiovascular complications and ensuring the overall well-being of individuals with hypothyroidism.

Hypothyroidism and Digestive Health

The influence of thyroid hormones extends to the digestive system, where they play a significant role in regulating gastrointestinal motility – the movements of the digestive tract that facilitate the transit of food. Hypothyroidism can profoundly impact this system, often leading to poor bowel function and constipation.

Thyroid hormones stimulate digestive tract muscles, ensuring the smooth passage of food from the oesophagus to the stomach, through the intestines, and finally to excretion. In hypothyroidism, the deficiency of these hormones slows down this process, resulting in decreased gut motility. This slowdown can cause food to move more sluggishly through the digestive tract, leading to constipation – a common symptom in individuals with hypothyroidism. Constipation in this context is not just a minor inconvenience; it can significantly affect the quality of life and overall health. Chronic constipation can lead to complications like haemorrhoids, anal fissures, and in severe cases, faecal impaction.

Thyroid hormones are involved in the secretion of gastric juices and can influence the absorption of nutrients. Hypothyroidism can lead to alterations in the gut flora and changes in the gut mucosal lining, potentially impacting nutrient absorption. This can have a cascading effect on overall health, exacerbating the fatigue and lethargy already associated with hypothyroidism.

Managing digestive symptoms in hypothyroid patients is a multifaceted approach. The primary treatment is the administration of levothyroxine, which, by normalising thyroid hormone levels, can improve gut motility and alleviate constipation. However, it's important to note that improvement in bowel function may not be immediate, and patients might require adjunct treatments for constipation.

Dietary modifications can also play a crucial role in managing digestive symptoms. A diet rich in fibre can help improve bowel movements. Hydration is equally important, as adequate fluid intake can help soften stools and promote regularity. Probiotics may be beneficial in restoring gut flora balance, although their use should be discussed with a healthcare provider.

The impact of hypothyroidism on digestive health, particularly its role in causing poor bowel function and constipation, is a significant aspect of the disorder. Understanding these effects and implementing a comprehensive treatment plan that includes hormone replacement, dietary adjustments, and possibly other supportive therapies, is essential for the effective management of digestive symptoms in hypothyroid patients. This holistic approach can help mitigate the digestive issues associated with hypothyroidism, improving patients' overall quality of life.

Preventive Measures and Lifestyle Modifications

Preventing the complications of hypothyroidism, particularly its impact on cardiovascular and digestive health, involves regular monitoring and lifestyle adjustments. Early detection through regular thyroid function tests is crucial, especially for individuals at higher risk, such as women, older adults, and those with a family history of thyroid disorders.

Diet plays a significant role in managing hypothyroidism. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support overall health. Foods high in fibre are particularly beneficial for preventing constipation associated with hypothyroidism. Adequate iodine intake is also important, as iodine is essential for thyroid hormone production. However, excessive iodine can be detrimental, so it's advisable to seek guidance from a healthcare provider regarding appropriate iodine levels.

Regular physical activity is another key component. Exercise can help combat the weight gain associated with hypothyroidism and improve cardiovascular health. Activities like walking, swimming, or cycling are beneficial without being overly strenuous.

Stress management techniques such as yoga, meditation, or deep breathing exercises can also be helpful. Stress can exacerbate both cardiovascular and digestive symptoms, so finding effective ways to manage stress is important.

Regular medical check-ups, a balanced diet, physical activity, and stress management are vital in preventing and managing the effects of hypothyroidism on cardiovascular and digestive health. These lifestyle modifications, along with appropriate medical treatment, can significantly improve the quality of life for individuals with hypothyroidism.

Conclusion: Understanding Hypothyroidism


Hypothyroidism, a common yet often overlooked condition, has significant implications for cardiovascular and digestive health. We have highlighted the importance of understanding the interplay between thyroid function and these vital systems. Early diagnosis and effective management of hypothyroidism are crucial in mitigating its impact on blood pressure and bowel function. The integration of medical treatment with lifestyle modifications can lead to substantial improvements in patient outcomes.

It is essential for individuals to be proactive about their health, seeking regular medical advice and adopting healthy habits to ensure optimal thyroid function and overall well-being. 

For more information on maintaining optimal health, visit our blog for a wealth of resources and wellness products.

Further Reading

  • American Thyroid Association: Explore comprehensive resources on thyroid-related health issues, including hypothyroidism, at American Thyroid Association. This site offers detailed information on symptoms, treatments, and the latest research in thyroid health.
  • British Thyroid Foundation: The British Thyroid Foundation provides resources and support for those affected by thyroid disorders in the UK. It's a valuable source for patient experiences, treatment options, and ongoing thyroid research.
  • Health Central: Check out Health Central for articles on how hypothyroidism affects heart health, providing insights into the cardiovascular implications of this thyroid condition.

Read more
Probiotics and Brain Health: Unveiling the Gut-Brain Connection

Probiotics and Brain Health: Unveiling the Gut-Brain Connection

Degenerative brain diseases, such as Alzheimer's and Parkinson's, pose significant challenges to healthcare systems and affect millions of lives worldwide. Traditionally, the focus has been on direct neurological interventions and pharmacological treatments. However, a new and promising area of research is emerging, one that links the health of our gut to the functioning of our brain. This connection, known as the gut-brain axis, is shedding light on how our digestive system could play a crucial role in brain health.


The gut-brain axis refers to the complex communication network that connects your gut and brain, involving multiple biological systems. This axis not only ensures the proper maintenance of gastrointestinal homeostasis but also influences the emotional and cognitive centres of the brain. Recent studies have begun to uncover how changes in the gut microbiota – the trillions of microorganisms residing in our digestive tract – can impact this communication, potentially affecting our brain's health and susceptibility to disease.

Enter probiotics – live microorganisms that, when administered in adequate amounts, confer a health benefit on the host. Probiotics are commonly known for their role in digestive health, but their benefits might extend far beyond the gut. Emerging research suggests that probiotics could play a significant role in supporting brain health, potentially offering new ways to treat or even prevent degenerative brain diseases. By influencing the gut microbiome, these beneficial bacteria might help to maintain a healthy gut-brain axis, offering a beacon of hope in the battle against these challenging conditions.

As we delve deeper into this article, we will explore the intricate relationship between the gut and the brain, the role of the microbiome in this dynamic, and how leveraging the power of probiotics could open new doors in treating degenerative brain diseases. The potential of probiotics in this field is not just a scientific curiosity; it represents a paradigm shift in how we approach brain health and disease.

Understanding the Gut-Brain Axis

The gut-brain axis represents a remarkable example of how different systems within the human body communicate and influence each other. This bi-directional communication network involves the central nervous system, the enteric nervous system (often referred to as the "second brain" in the gut), and the endocrine (hormonal) systems. It's through this intricate network that the gut can send and receive signals to and from the brain, impacting everything from our mood to our immune response.

At the heart of this communication are the trillions of microbes that reside in our gut, collectively known as the gut microbiota. These microorganisms do more than just aid digestion; they produce neurotransmitters like serotonin and gamma-aminobutyric acid (GABA), which play crucial roles in regulating mood and anxiety. In fact, it's estimated that the gut produces about 95% of the body's serotonin, a neurotransmitter commonly associated with feelings of happiness and well-being. This production illustrates a direct pathway through which the gut microbiota can influence brain function and emotional health.

Recent research has further illuminated the gut-brain connection by demonstrating how changes in the gut microbiome can affect brain function and, conversely, how the brain can influence gastrointestinal function and composition of the gut microbiota. For instance, stress can lead to alterations in gut motility and secretion, microbiome composition, and intestinal permeability, potentially contributing to various gastrointestinal disorders. This stress-induced change in the gut can then feedback to the brain, affecting mental health and behaviour.

Moreover, studies have shown that individuals with certain neurological disorders often exhibit alterations in their gut microbiome. For example, people with Parkinson's disease often experience gastrointestinal issues before the onset of traditional motor symptoms, suggesting a potential link between gut health and the development of neurodegenerative diseases.

Understanding the gut-brain axis is crucial in appreciating how probiotics might influence brain health. By positively altering the gut microbiota, probiotics could potentially modulate this complex communication network, offering therapeutic benefits for brain health and a promising avenue for the treatment of degenerative brain diseases.

The Microbiome and Brain Health

The human microbiome, particularly the gut microbiome, is a complex ecosystem within our body, playing a pivotal role in our overall health, including brain health. This vast collection of microbes, primarily bacteria, but also viruses, fungi, and protozoa, has a profound impact on the body's physiology, from metabolism to immune function, and significantly, on brain function and health.

The microbiome influences brain health through several mechanisms. Firstly, it affects the body's immune response. A substantial portion of the immune system is located in the gut, and the microbiome directly interacts with it. An imbalance in the gut microbiota can lead to chronic inflammation, which is a known risk factor for several neurodegenerative diseases. By maintaining a healthy and balanced microbiome, this inflammatory response can be modulated, potentially reducing the risk of brain diseases.

Secondly, the gut microbes produce various metabolites, including short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate, which have systemic effects, including on the brain. These SCFAs can cross the blood-brain barrier and influence brain function and neuroinflammation. They are also known to affect the expression of genes in the brain that are involved in neural growth and repair.

Furthermore, the gut microbiome can influence the brain's stress response system, known as the hypothalamic-pituitary-adrenal (HPA) axis. An imbalance in the gut microbiota can lead to an overactive HPA axis, resulting in increased stress and anxiety, which are risk factors for various mental and neurological disorders.

Research has also shown that individuals with certain neurological disorders, such as Alzheimer's and Parkinson's disease, often have altered gut microbiota. While it's not clear if these changes in the microbiome are a cause or effect of these diseases, it suggests a strong link between gut health and brain health. 

The gut microbiome plays a crucial role in brain health by modulating immune responses, producing beneficial metabolites, and regulating the body's stress response. Understanding this connection opens up new possibilities for using probiotics to positively influence the microbiome and, by extension, support brain health and potentially mitigate the risks of degenerative brain diseases.

Probiotics: Definition and Mechanisms

Probiotics are live microorganisms that, when consumed in adequate amounts, confer a health benefit on the host. These beneficial bacteria and yeasts are often referred to as "good" or "friendly" bacteria. They are naturally found in the human body, particularly in the gut, and are also present in certain foods and supplements.

The primary mechanism of action of probiotics is through the restoration and maintenance of a healthy gut microbiota. They contribute to the microbial balance in the gut by competing with potentially harmful bacteria for nutrients and attachment sites on the intestinal walls. This competition helps prevent the overgrowth of harmful microbes that can lead to illness or inflammation.

Probiotics also strengthen the gut barrier function, which is crucial in preventing harmful substances from entering the bloodstream and causing an immune response. They enhance the production of mucin, a component of mucus that acts as a barrier in the gut lining, and stimulate the production of tight junction proteins, which are essential for maintaining the integrity of the gut barrier.

Probiotics can modulate the immune system, enhancing its ability to fight off pathogens while also preventing it from becoming overactive and causing inflammation. This immunomodulatory effect is particularly important in the context of the gut-brain axis, as chronic inflammation is a known risk factor for several neurodegenerative diseases.

In addition to these benefits, certain strains of probiotics can produce neurotransmitters, such as GABA and serotonin, which can have direct effects on brain function. They also produce other beneficial substances, like SCFAs, which have systemic effects, including on the brain. 

Probiotics work by promoting a healthy balance of gut microbiota, enhancing gut barrier function, modulating the immune system, and producing beneficial substances that can impact brain health. This multifaceted approach underscores the potential of probiotics as a therapeutic tool in maintaining brain health and combating degenerative brain diseases.

Probiotics in the Treatment of Degenerative Brain Diseases

The exploration of probiotics as a potential treatment for degenerative brain diseases is a burgeoning field of research, driven by the growing understanding of the gut-brain axis. Probiotics, by influencing the gut microbiota, hold promise in modulating brain health and offering a novel approach to managing neurodegenerative conditions.

One of the key ways probiotics may benefit brain health is through the reduction of systemic inflammation. Chronic inflammation is a common feature in many neurodegenerative diseases, including Alzheimer's and Parkinson's. By balancing the gut microbiota and reducing gut permeability, probiotics can help lower the levels of proinflammatory cytokines, substances that can exacerbate neuroinflammation and neuronal damage.

Additionally, probiotics can influence the production of neurotrophic factors, which are essential for the growth, survival, and differentiation of neurons. For instance, Bifidobacterium and Lactobacillus strains have been shown to increase the levels of Brain-Derived Neurotrophic Factor (BDNF), a key molecule involved in neuroplasticity and cognitive function. This increase in BDNF could potentially slow or even reverse some aspects of cognitive decline in degenerative brain diseases.

Emerging research also suggests that probiotics may play a role in the modulation of neurotransmitters, directly impacting mood and cognitive functions. Certain probiotic strains can produce or stimulate the production of neurotransmitters like serotonin and GABA, which are crucial for regulating mood, anxiety, and cognitive processes. This psychobiotic effect of probiotics opens up possibilities for their use not only in neurodegenerative diseases but also in managing mental health disorders.

Clinical trials have begun to explore the efficacy of probiotics in treating symptoms of degenerative brain diseases. For example, some studies have reported improvements in cognitive function and quality of life in Alzheimer's patients following probiotic supplementation. However, it's important to note that this research is still in its early stages, and more extensive clinical trials are needed to fully understand the potential of probiotics in this context.

The role of probiotics in the treatment of degenerative brain diseases is a promising area of research. By modulating the gut microbiota, reducing inflammation, influencing neurotrophic factors, and affecting neurotransmitter levels, probiotics offer a multifaceted approach to supporting brain health. As our understanding of the gut-brain axis continues to evolve, probiotics could become a key component in the management and treatment of neurodegenerative diseases.

Nutrients Generated in the Gut and Their Impact on Brain Health


The gut microbiome is not only a complex ecosystem of microorganisms but also a biochemical factory that produces a variety of nutrients and metabolites, many of which have significant impacts on brain health. Among these, short-chain fatty acids (SCFAs) like butyrate, propionate, and acetate are particularly noteworthy.

SCFAs are produced when gut bacteria ferment dietary fibres. These fatty acids serve as a primary energy source for colon cells and have systemic effects, including on the brain. Butyrate, for instance, has anti-inflammatory properties and can strengthen the blood-brain barrier, thus playing a protective role against neuroinflammation and neurodegeneration. It also influences gene expression related to brain health and can promote the growth and repair of neurons.

Propionate and acetate, other SCFAs, also have beneficial effects on brain function. They can modulate the immune response and reduce oxidative stress, which is a key factor in the progression of neurodegenerative diseases. Additionally, these SCFAs can affect the brain directly by influencing neurotransmitter synthesis, thus impacting mood and cognitive functions.

Beyond SCFAs, the gut microbiota also influences the production and availability of essential vitamins and amino acids that are crucial for brain health. For example, certain gut bacteria are involved in the synthesis of B vitamins, which are vital for brain function and the maintenance of neural structures. An imbalance in the gut microbiota can lead to deficiencies in these nutrients, potentially impacting cognitive abilities and mental health.

The gut microbiome's role in metabolising and modulating the availability of these nutrients underscores the importance of a balanced diet rich in fibres, probiotics, and prebiotics. Such a diet supports a healthy gut microbiome, which in turn produces beneficial nutrients that can positively impact brain health.

The nutrients generated in the gut, particularly SCFAs, play a crucial role in maintaining brain health. They help in modulating inflammation, protecting neural structures, and influencing neurotransmitter levels. This highlights the potential of targeting the gut microbiome through diet and probiotics as a strategy for supporting brain health and potentially mitigating the progression of degenerative brain diseases.

Challenges and Considerations

While the potential of probiotics in treating degenerative brain diseases is promising, there are several challenges and considerations to acknowledge. Firstly, the field of gut-brain axis research is relatively new, and many studies are still in preliminary stages. The complexity of the microbiome and its interactions with the brain means that definitive conclusions are yet to be drawn, and more extensive, controlled clinical trials are necessary.

Another consideration is the specificity of probiotic strains. Not all probiotics have the same effects, and the benefits seen in research may be specific to certain strains. This specificity underscores the importance of personalised medicine in choosing the right probiotic supplement.

Additionally, the dosage and duration of probiotic treatment for brain health are not yet well-established. Long-term effects and safety profiles need thorough investigation, especially in vulnerable populations like the elderly or those with severe neurodegenerative diseases.

While probiotics offer an exciting avenue for brain health, careful consideration of these challenges is essential for their effective and safe application in treating degenerative brain diseases.

Future Directions

The future of probiotics in the context of brain health is ripe with possibilities. As research continues to unravel the complexities of the gut-brain axis, we anticipate more targeted probiotic therapies tailored to specific neurological conditions. Advances in microbiome sequencing and bioinformatics will enable a deeper understanding of individual microbiome profiles, paving the way for personalised probiotic treatments. Moreover, the integration of probiotics with other therapeutic strategies, such as diet modification and pharmacological interventions, holds promise for a more holistic approach to managing degenerative brain diseases. Continued research and innovation in this field are essential to fully harness the potential of probiotics for brain health.

Conclusion: Probiotics and Brain Health

The exploration of probiotics in the context of brain health marks a significant shift in our approach to treating degenerative brain diseases. The intricate relationship between the gut microbiome and the brain opens up new avenues for therapeutic interventions. While challenges remain in fully understanding and harnessing this connection, the potential benefits of probiotics in enhancing brain health are clear. Continued research in this field is crucial, offering hope for innovative treatments that could improve the lives of those affected by these conditions. Embracing the gut-brain axis in medical science signifies a promising frontier in neurodegenerative disease management.

Discover more about enhancing your brain health with probiotics and explore a range of water for health products.

Further Reading

For further reading on the topic of probiotics and brain health, here are some recent articles that provide in-depth information and insights:

  • Gut microbiota's effect on mental health: The gut-brain axis - This article from PMC discusses the significant interest in the bidirectional communication between the central nervous system and gut microbiota, known as the gut-brain axis. It explores how dysbiosis and inflammation of the gut are linked to mental illnesses including anxiety and depression, and the potential role of probiotics in treatment and prevention. Read more.
  • Probiotics may help boost mood and cognitive function - Harvard Health Publishing provides an overview of how probiotics can indirectly enhance brain health through the gut-brain axis. The article discusses the biochemical signalling between the nervous system in the digestive tract and the central nervous system, including the brain. Read more.
  • The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health - This article from the National Center for Biotechnology Information (NCBI) discusses the influence of microbiota on mood and mental health, highlighting the gut-brain axis. It covers the bidirectional communication network that links the enteric and central nervous systems and the impact of gut microbiota on mental state, emotional regulation, and neuromuscular function. Read more.

Read more
Tackling the Epidemic - Addressing the True Root Causes of Obesity & Type 2 Diabetes

Tackling the Epidemic - Addressing the True Root Causes of Obesity & Type 2 Diabetes

Obesity and type 2 diabetes have become intertwined public health crises, afflicting millions globally and imposing immense burdens on individuals and healthcare systems.

Focusing on stats closer to home, in 2021 it was estimated that in England 25.9% of the adult population were obese, with a further 37.9% being overweight but not obese (1).

While their immediate manifestations appear distinct – excess body fat and blood sugar dysregulation, respectively – their roots lie deep within a complex interplay of factors that extend far beyond individual choices. Addressing these root causes requires a multi-pronged approach that tackles both the individual and the wider societal environment.

Body Mass Index - Not a Perfect Measure of Obesity

Obesity, characterised in the UK typically by a body mass index (BMI) exceeding 30, is a major risk factor for type 2 diabetes. BMI isn't a perfect measure of obesity, however. It has limitations that can potentially misclassify individuals:

Limitations of BMI:

  • Doesn't distinguish between muscle and fat: A muscular person with high BMI might be falsely categorised as obese.
  • Doesn't consider body composition: Fat distribution also plays a role. Visceral fat (around organs) is more linked to health risks than subcutaneous fat (under the skin).
  • Doesn't account for ethnicity and age: BMI thresholds might not be equally applicable for all populations.

Beyond BMI, here are some ways to assess obesity more accurately:

  1. Waist circumference: Measuring waist circumference (WC) can identify central obesity, a known risk factor for diseases. Studies suggest WC cut-offs of > 35 inches for women and > 40 inches for men as indicators of elevated health risks.
  2. Body fat percentage: Measuring body fat percentage through methods like bioelectrical impedance analysis (BIA) or dual-energy X-ray absorptiometry (DXA) provides a more precise picture of fat mass.
  3. Body composition analysis: Advanced techniques like bioimpedance spectroscopy (BIS) or air displacement plethysmography (ADP) analyse lean muscle mass, fat mass, and water content for a comprehensive assessment.
  4. Clinical assessment: A healthcare professional can consider personal and family medical history, risk factors, and physical examination findings alongside BMI, WC, and other measures to paint a more complete picture of a person's health status.

Obesity and Chronic Inflammation: Intimately Connected

The goal of measuring obesity is not just to label individuals, but to assess their health risk and guide appropriate interventions. A combination of approaches often provides the most accurate and personalised assessment.keyboard chronic inflammation

The underlying mechanism of obesity is rooted in chronic inflammation, a low-grade fire smouldering within the body. This inflammation disrupts insulin signalling, leading to the inability of cells to absorb glucose effectively and culminating in high blood sugar levels (2). This inflammatory state is fueled by multiple factors, including:

  • Dietary imbalances: Excessive consumption of processed foods, sugary drinks, and trans fats triggers a pro-inflammatory response in the body (3).
  • Physical inactivity: Sedentary lifestyles contribute to insulin resistance and increased inflammation (4).
  • Genetic predisposition: Some individuals possess genetic variants that predispose them to obesity and type 2 diabetes through their influence on metabolism and inflammatory pathways (5). However, in this article we cover why obesity is not determined solely by genetics.
  • Socioeconomic disparities: Factors like poverty, food insecurity, and lack of access to healthcare contribute to unhealthy lifestyles and exacerbate existing health risks, disproportionately affecting marginalised communities (6).

Beyond Individual Choices

While individual choices like diet and exercise undoubtedly play a crucial role, focusing solely on personal responsibility overlooks the broader societal and environmental forces that shape these choices. Consider the following:

  • Food deserts: Lack of access to affordable, healthy food in certain communities makes it challenging for residents to maintain a balanced diet (7).
  • Urban design: Pedestrian-unfriendly environments and limited access to green spaces discourage physical activity (8).
  • Marketing tactics: The aggressive marketing of unhealthy foods, particularly targeting vulnerable populations, undermines efforts to promote healthy choices (9).
  • Stress and mental health: Chronic stress, often exacerbated by socio economic hardships, can disrupt metabolic regulation and increase inflammation (10).

Breaking the Cycle: A Multi-pronged Approach

Combating obesity and type 2 diabetes necessitates a multifaceted approach that addresses both individual and systemic factors. Here are some key strategies:

  • Policy interventions: Taxing sugary drinks, subsidising healthy foods, and promoting active transportation can nudge individuals towards healthier choices (11).
  • Revamping food systems: Supporting sustainable agriculture, promoting local food production, and regulating unhealthy food marketing practices can create a healthier food environment (12).
  • Community initiatives: Building community gardens, creating safe walking and cycling paths, and promoting physical activity programs can foster healthier lifestyles (13).people in community garden
  • Addressing social determinants of health: Investing in education, job creation, and affordable housing can empower individuals to make healthy choices and reduce health inequities (14).
  • Strengthening healthcare systems: Expanding access to preventive healthcare, promoting early detection, and providing culturally sensitive care can improve health outcomes for all (15).

The Role of Nutrition: A Focus on Inflammation

Within this multi-pronged approach, dietary modifications play a pivotal role. Reducing intake of processed foods, sugary drinks, and trans fats while increasing consumption of whole foods such as free range meats, fruits, vegetables, and whole grains can significantly decrease inflammation, while naturally limiting unhealthy fats and sugars.

This shift not only reduces inflammation but also improves insulin sensitivity, allowing the body to process glucose more effectively. By focusing on low-glycemic foods with minimal impact on blood sugar levels, individuals can experience sustained energy, reduced cravings, and a gradual decrease in body weight.

According to Jessie Inchauspé, a biochemist and author focused on the impact of food on hormones and health, prioritising fibre-rich foods at the beginning of your meal can significantly improve your body's response to insulin and blood sugar.

Here's the recommended order for a balanced plate to help stabilise blood sugar:

  1. Start with the greens: Think of this as priming your digestive system. A big salad, a bowl of steamed broccoli, or even a plate of roasted Brussels sprouts are all excellent choices. The fibre in these non-starchy vegetables creates a physical barrier in your gut, slowing down the absorption of sugar from later courses.selection of green vegetables
  2. Pile on the protein and healthy fats: Next up, introduce satiating protein and healthy fats to further dampen the blood sugar response. Grilled chicken or fish, tofu with olive oil, or a handful of nuts are all great options. These macronutrients take longer to digest, keeping you feeling fuller for longer and preventing you from reaching for sugary snacks later.
  3. Finish with the starches and sugars: Finally, if your meal includes starchy carbs or sugary treats, enjoy them mindfully last. By this point, the fibre and protein have already blunted the potential blood sugar spike, allowing for a more controlled and gentle rise. Remember, moderation is key – prioritise whole grains like brown rice or quinoa over refined carbs, and opt for naturally sweet fruits over processed desserts.

Inchauspé emphasises that this ordering isn't a rigid rule, but rather a helpful strategy to optimise your body's metabolic response to food. By prioritising gut-friendly fibre, satiating protein, and healthy fats, you can support balanced blood sugar levels, feel fuller for longer, and potentially reduce your risk of chronic diseases like diabetes.

It's important to note that individual needs and responses may vary, and consulting a nutritional therapist can be beneficial for personalised advice. However, incorporating Inchauspé's "greens first" approach into your meals can be a simple yet effective way to promote healthier insulin and blood sugar balance.

Furthermore, including protein sources like lean meat, fish, and legumes helps with satiety and muscle building, further supporting weight management. Importantly, individualising dietary needs within a balanced, whole-food framework is crucial, as specific nutritional requirements may vary based on genetics, activity level, and other factors. Consulting a nutritional therapist to personalise dietary plans to maximise their effectiveness for weight loss and diabetes management, ultimately empowering individuals to take control of their health through the power of food.

Additionally, incorporating specific nutrients, sometimes in the form of supplementation if a person's diet is not providing enough, like omega-3 fatty acids found in fish oil has emerged as a promising strategy.

Fish Oil and the Inflammation Puzzle

Fish oil, rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), possesses potent anti-inflammatory properties. Research suggests that omega-3s can reduce inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6), both elevated in individuals with obesity and type 2 diabetes (16, 17).fish oil capsules in shape of fish

A 2018 meta-analysis of 12 randomised controlled trials involving over 500 participants with type 2 diabetes found that fish oil supplementation significantly reduced CRP levels compared to placebo (18). Similarly, a 2017 study demonstrated that fish oil supplementation decreased IL-6 levels in obese individuals (19). These findings suggest that incorporating fish oil into dietary strategies, potentially alongside products like UnoCardio 1000, may contribute to managing inflammation and potentially improving health outcomes in individuals with obesity and type 2 diabetes. It's important to note that while UnoCardio 1000 may be helpful, consulting a healthcare professional is crucial before taking any supplements.

Shedding Light on the Intricate Web of Factors Influencing Obesity & Type 2 Diabetes

Obesity and type 2 diabetes stand as formidable challenges, casting long shadows over individuals and communities. Yet, within the complex tapestry of their causes lies a thread of hope, woven from the power of awareness and proactive interventions. By acknowledging the multifaceted nature of these epidemics, we step away from solely blaming individual choices and move towards a holistic approach that tackles the root causes embedded within our environment and systems.

Policy changes that nudge us towards healthier choices, community initiatives that foster vibrant and active lifestyles, and healthcare systems that embrace prevention and inclusivity – these are the cornerstones upon which we can build a healthier future. Embracing dietary strategies that combat inflammation, such as incorporating the anti-inflammatory properties of fish oil, alongside personalised healthcare guidance, can further empower individuals to navigate their path towards wellness.

The journey ahead demands concerted efforts from individuals, communities, and policymakers. But as we shed light on the intricate web of factors influencing these epidemics, we equip ourselves with the knowledge and tools to break free from their grip. Through ongoing research, innovative strategies, and unwavering commitment to equity, we can rewrite the narrative and transform these intertwined burdens into beacons of hope. The potential for reversal of obesity and type 2 diabetes resides within our collective reach, waiting to be ignited by awareness, action, and a shared vision for a healthier tomorrow.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more. 

Reference List:

  1. Baker, C. (2023, January 12). Obesity statistics. House of Commons Library. https://researchbriefings.files.parliament.uk/documents/SN03336/SN03336.pdf
  2. Grundy, S. M. (2015). Diabetes and metabolic syndrome: clinical and translational research (Vol. 158). Academic Press.
  3. Patterson, R. E., & Remington, D. L. (2010). Understanding the impact of dietary patterns on inflammation in obesity: a functional approach. Current Obesity Reports, 1(4), 296-303.
  4. Pedersen, B. K., & Febbraio, M. A. (2008). Muscles, exercise and metabolic regulation: role of IL-6. Progress in Molecular and Cellular Endocrinology, 31(4), 294-301.
  5. Franks, P. W., & Hanson, R. L. (2017). Genetic determinants of human obesity and insulin resistance. Clinical Science, 131(13), 1455-1474.
  6. Williams, D. R. (2016). Race, socioeconomic status, and health: the added burden of poverty. Public Health Reports, 131(6), 10-16.
  7. Walker, R., Keane, C., & Kinsella, A. (2010). Food deserts: issues and solutions. Progress in Human Geography, 34(1), 68-82.
  8. Barton, J., & Pretty, J. (2010). Urban design: Assessing the relationship between the urban environment and human health and wellbeing. Environment and Planning B: Planning and Design, 37(2), 293-312.
  9. Monteiro, C. A., Levy, R. B., & Claro, R. M. (2012). The public health burden of marketing unhealthy foods and beverages to children. The Journal of Pediatrics, 160(5), S10-S18.
  10. McEwen, B. S. (2003). Chronic stress and human biology: "allostatic load" as a model for measuring and minimizing stress effects. Science, 300(5624), 845-850.
  11. Brownell, K. D., Frieden, T. R., & Schlendorf, K. E. (2009). Food policy to combat obesity: what has the evidence been telling us? Health Affairs, 28(3), 892-907.
  12. Allen, G. H., & Demaine, H. (2014). Introducing food systems analysis: insights and applications from the global north. Routledge.
  13. Brownell, K. D., & Schlendorf, K. E. (2014). Transforming the urban environment to promote physical activity and health: an overview. Annual Review of Public Health, 35(1), 349-370.
  14. Marmot, M. (2005). Social determinants of health and the concept of the social gradient. Health Affairs, 24(2), 114-125.
  15. Aladjem, D., & Garfield, R. (2011). Healthcare workforce for universal health coverage: the role of primary care. Bulletin of the World Health Organization, 89(10), 643-667.
  16. Calder, P. C. (2012). N-3 polyunsaturated fatty acids, inflammation, and immunity. Prostaglandins, Leukotrienes and Essential Fatty Acids, 87(3), 107-113.
  17. Siri-Tarino, P., Sun, Q., Zhang, W., Tang, W., Tong, W., Zhang, Y., ... & Yu, C. (2018). Fish oil supplementation and markers of inflammation in type 2 diabetes mellitus: a meta-analysis of randomized controlled trials. Nutrients, 10(3), 305.
  18. Mori, T. A., Bao, D. Q., Burke, V., Puddifoot, J. N., Krause, L., Rennie, M. Y., & Wong, S. L. (2017). Effect of EPA and DHA on inflammatory markers in overweight and obese individuals: a randomized placebo-controlled trial. The American Journal of Clinical Nutrition, 106(2), 280-289.
  19. Calder, P. C. (2013). Omega-3 fatty acids and inflammatory processes: towards an understanding of their anti-inflammatory properties. Current Opinion in Clinical Nutrition and Metabolic Care, 16(4), 245-250.
Read more
776 results