<![CDATA[Abundance and Health Blog - English Site (EN)]]> http://www.abundanceandhealth.co.uk/ info@abundanceandhealth.co.uk (Abundance and Health) PrestaShop en <![CDATA[Abundance and Health Blog - English Site (EN) ]]> http://www.abundanceandhealth.co.uk/img/logo.jpg http://www.abundanceandhealth.co.uk/ What makes sleep vital?https://www.abundanceandhealth.co.uk/en/blog/post/1678-what-makes-sleep-vital Sleep is an essential aspect of human life, and its importance cannot be overemphasized. A good night's sleep can do wonders for your health and overall well-being, while poor sleep can lead to a wide range of problems, including fatigue, irritability, and even chronic illnesses. For World Sleep Day we wanted to highlight the importance of sleep and magnesium. 

"Is there any major operation of your brain or any physiological system in your body that is not wonderfully enhanced when you get sleep or demonstrably impaired when you don't get enough? ….so far the answer is no"- Matt Walker, Professor of Neuroscience at UC Berkeley

Magnesium for sleep

As you sleep, your skin's blood flow increases, and the organ rebuilds its collagen, repairs damage from UV exposure, reducing wrinkles and age spots. 

Magnesium is nature's mineral sedative, helping to decompress the nervous system and regulate melatonin, which guides sleep-wake cycles in your body. Magnesium is also essential co-factor required for hundreds of cellular processes in the body, it helps protect skin from external damage by regulating cellular regeneration and repair and it helps to stabalise hormonal imbalances, including lowering cortisol levels which when increased can cause increased oil production in your skin glands and lead to clogged pores and acne breakouts.

study conducted by UCLA researchers discovered that just a single night of insufficient sleep can make an older adults’ cells age quicker and The National Sleep Foundation survey, one of the first surveys in this field, found that 46% of women reported troubles with sleep almost every night.

Which magnesium is best for sleep and anxiety?

The form of magnesium which is frequently used in clinical research for studies that involve insomnia, sleep and anxiety is magnesium taurate. This form of magnesium is found to be more active in the brain than other forms of magnesium and has a higher rate of absorption than other types of magnesium. 

Does magnesium make you sleepy?

While magnesium can help promote better sleep, it does not make you feel drowsy or sleepy. Instead, magnesium works by relaxing the body and mind, making it easier for you to fall asleep and stay asleep throughout the night. Signs that you may be low in magnesium include restless legs, waking frequently during the night, difficulty getting off to sleep, a busy mind, anxiety and tension, muscle aches and pains. So, the relationship between magnesium and sleep is deeply intertwined.

Read more about Magnesium and Sleep here. 

Neutrient Magnesium is an essential part of any bedtime routine. It is a potent, high strength, fast acting restorative supplement to support busy minds, restless nights and sporty, active and demanding lifestyles. It features 4 types of bioactive magnesium chelates; magnesium taurate, malate, bisglycinate and citrate which offer optimised absorption and VIP delivery routes, while being gentle on the gut. It has added magnesium oxide, which contains an impressive 60% of elemental magnesium.

To participate in our IG giveaway click here: 

To know more about our IG Live tomorrow click here

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HealthBeauty2cb6b10338a7fc4117a80da24b582060Fri, 17 Mar 2023 08:55:38 +0000
Still Smoking? How to kick the habithttps://www.abundanceandhealth.co.uk/en/blog/post/1704-still-smoking-how-to-kick-the-habit According to the World Health Organisation tobacco use is the single most important preventable health risk in the developed world and a key cause of premature death worldwide.3 Globally, smoking-related death rates are set to rise from 3 million annually (as estimated in 1995) to 10 million annually by 2030.4

The great news is that many of the adverse effects of smoking are reversible if you give up, even quitting in middle age avoids the health care risks linked to smoking. The trouble is, stopping smoking is not easy, so much so that up to 50% of quitters relapse within the first three days of giving up.3

What’s The Best Solution for Quitting?

The key to success is to find ways to make quitting much easier. There are several tools available that can make stopping less challenging: nicotine replacement therapy, prescription medications, behavioural therapy, lifestyle changes, online resources, self-help materials and mobile apps.

If you want to take a more natural approach, nutritional intervention has the potential to enhance recovery success by providing the brain with the nutrients it needs to heal and by reducing withdrawal and craving symptoms. Making sure you eat a healthy balanced diet, should provide you with essential nutrients that will make your transition from smoking easier and repair some of the cellular damage that smoking may have caused. Some nutrients such as antioxidants and magnesium are especially beneficial, so it makes sense to support your diet with appropriate supplements.

Why Smoking is Bad for Everyone’s Health

Smoking causes 90% of all lung cancer deaths,13 but it’s not just the lungs that are affected. Smoking can also cause cancer in the mouth, throat, larynx, oesophagus, bladder, bowel, cervix, pancreas, stomach, liver and kidney.5As well as this, it causes multiple other diseases from chronic bronchitis to heart disease, strokes and emphysema. Expectant mothers should also know that smoking whilst pregnant has a negative effect on the growth and development of the unborn foetus.

When you’re smoking you are also putting other people at risk of lung cancer, heart disease and strokes. Passive smoking contributes to around 41,000 deaths a year among non-smokers and approximately 400 deaths in infants every year.7Children exposed to second-hand smoke also have an increased risk of acute respiratory infections, more severe asthma, middle ear disease and cot death.7The negative effects from smoking are due to:

Toxic Overload

Cigarette smoke is a complex mix of over 5000 toxins including toxic metals, poisonous gases and chemicals. Of these, at least 70 are known to cause cancer and 250 recognised as harmful.6When you smoke, the chemicals damage your lungs, pass into your blood circulation and spread around your body. Some of the toxins include:

  •        Nicotine
  •        Tar
  •        Arsenic
  •        Carbon Monoxide
  •        Cadmium
  •        Formaldehyde
  •        Hydrogen Cyanide
  •        Nitrosamines
  •        Heavy metals

Insufficient antioxidant support

One of the many reasons why smoking is so bad for you is that it generates free radicals in your body that can result in cell damage if they are not properly controlled. Just smoking a single cigarette has been shown to introduce millions of highly reactive free radical molecules into the body.11 The body’s antioxidant system is designed to counter the effects of free radicals, however because smoking contains such high levels of reactive molecules, the continuous exposure can overwhelm your body’s antioxidant defences.

Your body also uses important antioxidant enzymes such as glutathione peroxide, which play a crucial role in neutralising free radicals and preventing oxidative damage, however, smoking can reduce the beneficial effects of these enzymes. Long-term effects of oxidative stress caused by smoking can compromise your immune system’s ability to function effectively making you more vulnerable to infections and less able to heal damaged tissues.

What’s more, smoking-induced oxidative stress can trigger inflammation in the body, which over long periods of time may result in a range of chronic health problems such as cardiovascular and respiratory disease.

More Reasons to Quit Smoking

Smoking also has a negative impact on other aspects of your life. Its incredibly expensive to sustain a smoking habit these days and it limits your social life as there are now so many restrictions on smoking in public places. What’s more it really accelerates the ageing process of your skin, making it likely you’ll look much older, a lot quicker than your non-smoking friends!

Why Are Cigarettes So Addictive?

The ingredient that gets you hooked on smoking is the mood-altering drug nicotine, which is extremely addictive. It increases the levels of ‘feel good’ brain chemicals, serotonin, dopamine and norepinephrine and these are responsible for the feeling of wellbeing associated with smoking. So, when you take nicotine away your body starts to crave it. This is only temporary but for the first few days you may experience uncomfortable symptoms such as irritability, restlessness, difficulty sleeping and negative emotions. Although these symptoms ease off after 2-3 weeks, it might be harder to shake of the long-term psychological dependency that smoking is associated with pleasure.

A Strategy for Success

One of the biggest hurdles to overcome when trying to quit smoking is the overwhelming cravings, but it is possible to give up successfully, if you follow these 3 steps:

1. Ask for help – Enlist the support of family and friends, they can stop smoking around you, steer you away from social occasions where too much alcohol may lead to smoking and cheer you up if you’re feeling low.

2. Occupy your hands and mind - Find something to keep your mind and hands busy. Take up a new hobby, wash the car, clear out some cupboards, do the gardening, revamp some furniture or teach the kids a board game. Having some healthy snacks to nibble on when you need something in your mouth is another useful strategy. Try sugar free gum, dill pickles, carrot or celery sticks.

3. Enhance your diet – Filling up on antioxidant rich fruit and vegetables is vital for countering the oxidative stress and subsequent cell damage that may have accumulated from a long-term smoking habit. Broccoli, Brussel sprouts, bell peppers, kiwi fruits and berries are all rich sources of the powerful antioxidant vitamin C. To minimise nicotine cravings, aches and pains, low mood, restless sleep and irritability you should also include plenty of magnesium rich foods like leafy greens, nuts and seeds.

Why Magnesium?

1. Stress management

Levels of magnesium are shown to be depleted in people who smoke more than 10 cigarettes a day and should be considered as an important supplement, during the withdrawal phase. Magnesium contributes to nervous system and psychological function and has been shown to have a calming effect on the nervous system,14potentially reducing stress and anxiety levels associated with nicotine withdrawal. Given that smoking is frequently used as a tool to relieve stress, supporting your diet with magnesium supplements may help to alleviate the stress of withdrawal.

Magnesium L-threonate (Magtein ®) may be particularly useful for brain function in these instances as research suggests this form is exceptionally well absorbed, raising magnesium levels in the brain and neurons effectively.15 Other inorganic forms of oral magnesium may not cross the blood-brain barrier so readily.

2. Aids dopamine metabolism

Nicotine addiction involves the release of dopamine, contributing to the pleasurable sensations associated with smoking. Because dopamine is a magnesium dependant biochemical, low levels of magnesium can contribute to low levels of dopamine in the brain, leading to cigarette cravings.12 Maintaining normal levels of magnesium may help to decrease the intensity of cravings for cigarettes.

3. Supports relaxed muscles

Because of its contribution to muscle function, magnesium is known for its muscle relaxant properties. Some people experience muscle tension or cramps during nicotine withdrawal. Magnesium supplementation may help alleviate these symptoms, making the quitting process more comfortable.

4. Metabolic support

Magnesium plays a role in insulin sensitivity and glucose metabolism, which help to stabilise blood sugar levels. Nicotine withdrawal may sometimes lead to fluctuations in blood sugar levels, which can contribute to irritability and cravings.

5. Supported by evidence

In one 28 day study, researchers recorded the effects of magnesium intake on 53 adults that smoked more than 10 cigarettes a day. Patients that received magnesium therapy showed a significant decrease in the number of cigarettes smoked compared to the smokers who did not receive magnesium.10 Further evidence suggests that magnesium decreases the intensity of nicotine withdrawal symptoms; according to the research it has a moderate stimulatory effect on the reward systems in the brain, without leading to a dependency.9

Richer in Health and in Pocket

Not only will your health benefit from quitting smoking but your wallet will too. At today’s prices, if you smoke on average 20 cigarettes a day, you’ll save approximately £5,325.00 a year. One more great reason to give up!

 

REFERENCES
  1.         Alsharairi NA. Supplements for Smoking-Related Lung Diseases. Encyclopedia. 2021; 1(1):76-86. https://doi.org/10.3390/encyclopedia1010010.
  2.         Bjartveit K, Tverdal A. Health consequences of smoking 1-4 cigarettes per day. Tob Control. 2005 Oct;14(5):315-20. doi: 10.1136/tc.2005.011932. PMID: 16183982; PMCID: PMC1748107.
  3.         Dowlati Y, de Jesus DR, Selby P, Fan I, Meyer JH. Depressed mood induction in early cigarette withdrawal is unaffected by acute monoamine precursor supplementation. Neuropsychiatr Dis Treat. 2019 Jan 23;15:311-321. doi: 10.2147/NDT.S172334. PMID: 30774343; PMCID: PMC6352866.
  4.         Fagerström, K. The Epidemiology of Smoking. Drugs 62 (Suppl 2), 1–9 (2002). https://doi.org/10.2165/00003495-200262002-00001.
  5.         https://www.nhs.uk/common-health-questions/lifestyle/what-are-the-health-risks-of-smoking/.[accessed 23.01.24.]
  6.         https://www.cancerresearchuk.org/about-cancer/causes-of-cancer/smoking-and-cancer/whats-in-a-cigarette-0. [accessed 23.01.24.]
  7.         https://www.cdc.gov/tobacco/basic_information/health_effects/index.htm#:~:text=Secondhand%20smoke%20exposure%20contributes%20to,coronary%20heart%20disease%20in%20adults.[accessed 24.01.24].
  8.         Karunakaran B, Shankar P, Thomas T. Study of effect of duration and severity of smoking on serum magnesium levels in young smokers. J. Evid. Based Med. Healthc. 2019; 6(27), 1858-1862. DOI: 10.18410/jebmh/2019/379.
  9.         Nechifor M. Magnesium in drug dependences. Magnes Res. 2008 Mar;21(1):5-15. PMID: 18557129.
  10.       Nechifor M et al. Magnesium influence on nicotine pharmacodependence and smoking. Magnesiium Research 2004; 17,3: 176-181.
  11.       Spitale, R.C., Cheng, M.Y., Chun, K.A. et al. Differential effects of dietary supplements on metabolomic profile of smokers versus non-smokers. Genome Med 4, 14 (2012). https://doi.org/10.1186/gm313.
  12.       Struwig U. Natural remedies which may aid to quit smoking. The Journal of Modern Pharmacy / January 2007.
  13.       U.S. Department of Health and Human Services. The Health Consequences of Smoking—50 Years of Progress: A Report of the Surgeon General. Atlanta: U.S. Department of Health and Human Services, Centers for Disease Control and Prevention, National Center for Chronic Disease Prevention and Health Promotion, Office on Smoking and Health, 2014.
  14.       Vink R, Nechifor M, editors. Magnesium in the Central Nervous System [Internet]. Adelaide (AU): University of Adelaide Press; 2011. PMID: 29919999.
  15.       Zhang C, Hu Q, Li S, Dai F, Qian W, Hewlings S, Yan T, Wang Y. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022 Dec 8;14(24):5235. doi: 10.3390/nu14245235. PMID: 36558392; PMCID: PMC9786204.

 

 

 

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Vitamin CGlutathioneHealtha588a6199feff5ba48402883d9b72700Fri, 23 Feb 2024 17:17:24 +0000
Altrient Celebrates Vogue France Featurehttps://www.abundanceandhealth.co.uk/en/blog/post/1703-altrient-celebrates-vogue-france-feature We’re thrilled to celebrate our feature in the esteemed pages of Vogue France. This recognition underscores our unwavering dedication to delivering top-tier products that promote optimal health and wellness.

The article in Vogue France showcases Altrient Liposomal Vitamin C as the go-to choice for numerous celebrities. These high-profile individuals attest to the efficacy and benefits of our supplements, emphasising their role in supporting the immune system, contributing to skin health, and helping to reduce fatigue.

Loved by celebrities

The widespread acclaim from celebrities is a testament to the quality and efficacy of Altrient C. With this year marking our 20th anniversary in the industry, we have established ourselves as a leader in nutritional wellness, providing innovative solutions for individuals seeking to optimise their health and vitality.

Backed by Science

One of the key features of the Altrient range is the Liposomal Encapsulation Technology (LET). This advanced delivery system ensures improved absorption of vitamin c, delivering it directly into your cells, where good health and beauty begins. 

Altrient C has garnered acclaim for it’s clinical results, proven to increase skin elasticity by 61% and reduce the appearance of fine lines and wrinkles by 13.5% in just 4 months*. These results demonstrate how vitamin C supports radiant, glowing skin by nourishing it from within.

As consumers increasingly prioritise health and wellness, we remain committed to providing cutting-edge products that deliver tangible results. With our feature in Vogue France serving as a testament to our excellence, Altrient continues to push the boundaries of nutritional science, empowering individuals worldwide to live their healthiest, most vibrant lives.

Find out more on how Altrient works here.

*Taking 3 sachets of Altrient C a day.

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Vitamin CBeauty375c71349b295fbe2dcdca9206f20a06Fri, 23 Feb 2024 14:12:49 +0000
Put on Your Best Face for a Vibrant New Yearhttps://www.abundanceandhealth.co.uk/en/blog/post/1702-put-on-your-best-face-for-a-vibrant-new-year Feeling under-par after the excesses of the festive season? It’s very likely your skin is showing just what you’ve been up to. All that rich food and alcohol takes its toll on your digestive system, which usually means, constipation, weight gain, dark circles under the eyes, and a few too many pimples. These are all clear indicators that it’s time to re-balance your diet, pack in the skin healthy nutrients and get back on track. When better than the beginning of a new year to start afresh. Now’s the perfect time to bring some glowing radiance back to your skin and re-boot your energy levels, so let’s get started.

 

Bring On The Collagen

Collagen is literally the protein that gives your face its structure. But it’s a protein that is produced less by the body as we age, particularly after the age of 30. 1 As time goes on your expressions leave marks on the skin as collagen breaks down and is not fully replaced. Features harden, wrinkles become ingrained, the skin starts to sag and generally age starts to show.

The good news is there are powdered forms of collagen that can nourish your skin from within. Collagen can be added to smoothies, drinks and food and can really set the wheels in motion during the night when the replenishment of collagen is most active. With this in mind, a bedtime drink super charged with collagen can be a real treat for your skin.

 

Which Collagen Is Best?

First of all, aim for a bovine sourced collagen because it has higher levels of hydroxyproline, a substance shown to improve skin moisture and elasticity.2 Also when you choose a collagen supplement its important to take one that contains hydrolysed collagen, this basically means the collagen has been broken down into easily digestible peptides. It should have a small average molecular weight of 2000 Daltons, which ensures the collagen is rapidly absorbed and integrated into the skin cells. Avoid collagen peptides that have a higher molecular weight as they are too large to be absorbed across the intestinal lining.

 

Deal With Oxidative Stress

Along with collagen, other nutrients such as vitamin C play a key role in helping the body make fresh youthful looking skin. The properties of an antioxidant like vitamin C not only help to enhance collagen production but also work within cells to neutralise the oxidative stress that may develop if for example the liver is overwhelmed.

Topping up your vitamin C also has the added bonus of raising energy levels and fighting fatigue, just what you need if you’re going to upscale your fitness regime to drop a few surplus pounds. Don’t forget the extra exercise will also boost your circulation, pushing lots of oxygen and nutrients to your skin as well as getting your lymphatic system moving. The lymph system is a great back up to your liver, acting via a network of vessels and nodes that help to filter out and remove harmful substances from the tissue spaces around your cells.

 

Elevate Your Gut Health

Another way to reclaim your skin’s natural glow is to target your gut microbiome. A sugar and alcohol rich diet so typical during the party season, is the perfect combination for unhealthy bacteria to thrive and multiply. Inflammation usually follows and is often reflected in your skin with blotchy break-outs. 

Constipation is also a clear sign that unhealthy bacteria is dominating your microbiome. A sluggish gut means toxins can’t be eliminated and this may impact your skin health. Adding some fermented and fibre-rich foods to your diet will encourage the growth of healthy bacteria. Pickled foods, kefir, live yogurt, whole grains, beans, lentils and lots of fresh vegetables like chicory, leeks and onions are sure to get things moving.

 

Promote Effortless Weight Loss

Gaining a little extra weight after the seasonal festivities is an inevitable downside to too much rich food and little activity. Unfortunately, the increase in daily intake also pushes up your appetite threshold and the urge for sugary foods, making it harder to resist over eating. This is when you need a new approach to eating that will effortlessly take care of those extra pounds.

The key to warding off sugar cravings is to maintain steady blood sugar balance throughout the day. This is made easier if you follow a meal plan that is high in fat, moderate in protein and low in carbohydrates, like the ketogenic diet. Raising your fat intake also naturally suppresses hunger pangs making weight management that bit easier.

Many people choose to follow a keto diet at this time of year because it really helps to kick start the ‘New year, New you’ process. It might be all you need to drop a few pounds, but it could also be a great motivation to shift more stubborn weight gain that might have accumulated over a longer period of time.

You can enhance the rapid weight loss effects of a keto diet by including fats like butter and coconut oil which is one of the richest sources of medium chain triglycerides (MCTs). This type of fat is quickly absorbed by the body and delivered directly to the liver to be converted into ketones. The process of ‘ketosis’, fuels the body, brain and muscles when sugars are not available. MCTs are weight-loss gold dust making it so easy to get your body into a fat burning zone.

Calculating the right ratio between fats, carbs and proteins when you’re embarking on a Keto diet for the first time, can be challenging. If you don’t want to fall at the first hurdle, check out this blog which outlines how to avoid the pitfalls of keto dieting: 5 biggest mistakes to make on a keto diet - Abundance and Health

 

Say Yes to Supplements

Whenever you embark on a new eating regime it makes sense to support your diet with a few carefully chosen supplements that will help to fill any nutrition gaps and enhance the wellness effects. For maximised skin health, energy and weight loss, we recommend these fabulous Neutrient products:

Butterfat Keto - Why? This formula is a favourite for supporting weight management strategies and for good reason. It’s perfect for popping into your morning coffee or tea and really helps to curb cravings and keep you full for longer.  Butterfat keto is a unique blend of coconut sourced MCT powder, with deliciously creamy organic ghee and butter from grass-fed, pasture-raised herds, plus heat stable microbiome spores. The MCTs in BFK are particularly high in C8 the MCT that is most effective at burning fat for fuel.

Advanced Collagen - Why? We think this unique formula offers all you need for glowing skin and a healthy gut. As an added bonus the protein content helps to keep you fuller for longer, so it pairs really well with the BFK if you’re hoping to drop a few pounds. Advanced collagen not only gives you hydrolysed collagen peptides with an average molecular weight of 200 Daltons for rapid absorption, but also 80mg of vitamin C to enhance collagen production, plus 300 million CFU of heat stable microbiome spores for added gut support.

Total C - Why? The synergistic actions of the nutrients within Total C give you intensified nutritional support for optimal energy and maximised skin protection. TOTAL C combines five distinct forms of vitamin C including buffered magnesium, zinc and sodium ascorbates. It also contains ascorbic acid and fat-soluble ascorbyl palmitate, which is thought to reach areas of the body that water soluble vitamin C may not reach. The addition of DH-quercetin, Bioperine and D-ribose maximise absorption and complement the antioxidant properties of vitamin C. The mineral ascorbates in Total C are well tolerated even at high doses, unlike standard ascorbic acid supplements which often trigger digestive discomfort.

 

REFERENCES
 
  1.         Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006;168(6):1861-1868. doi:10.2353/ajpath.2006.051302
  2.         Inoue N, Sugihara F, Wang X. Ingestion of bioactive collagen hydrolysates enhance facial skin moisture and elasticity and reduce facial ageing signs in a randomised double-blind placebo-controlled clinical study. J Sci Food Agric. 2016;96(12):4077-81.
http://globalhp.com/wp-content/uploads/2017/11/Collagen-Hydrolsate-Enhances-Skin-Moisture-Elasticity-.pdf
 

 

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Vitamin CHealthb9f94c77652c9a76fc8a442748cd54bdTue, 02 Jan 2024 15:56:59 +0000
The Three Step Re-Set for Christmas Over-Indulgencehttps://www.abundanceandhealth.co.uk/en/blog/post/1701-the-three-step-re-set-for-christmas-over-indulgence Do you throw caution to the wind during the Christmas break, eating and drinking everything that’s on offer with wild abandon? If you do, well you won’t be alone, most people spend between 20% to 40% more at Christmas on extra food and alcohol 2 and there’s very little left by the time January rolls round! But what about the post-Christmas fall out?

It’s not uncommon to face the new year in a body you don’t recognise. Spotty skin, a few extra pounds and zero energy is probably not what you were hoping for, but all is not lost. You can still enjoy everything the coming year has to offer with vibrant good health and boundless energy, you just need to get back on track as soon as possible, but don’t wait until January. Use the gap between Christmas and New Year to schedule in a liver cleanse, this natural lull between celebrations is ideal and quickly gets you back into that ‘healthy’ headspace.

Before you know it, you’ll see a positive change in your mood, skin and energy. All you need to do is focus on these 3 key steps:

Step 1. ZONE IN ON YOUR LIVER

The accumulation of toxins coupled with nutrient deficiencies following the seasonal blow-out is guaranteed to leave you feeling under par.Much of the reason you feel so uncomfortable after Christmas is down to the demands on your liver and digestion. Because the liver is the largest detoxifying organ in the body it takes the lion’s share of the work, sifting through the assorted toxins that have passed through your system and neutralising any potentially damaging effects.

The liver also stores all the good stuff you need for recovery, like vitamins, minerals and antioxidants. What’s more it helps to transform all those carbs you’ve been eating into the fuel you need for energy. Needless to say, anything that interferes with liver function will leave you feeling seriously frazzled, so taking the pressure off can have a huge impact on how well you feel.

Luckily the liver has an amazing capacity to regenerate itself, but it needs your help! Cutting down on foods that place a burden on the liver should be your first priority. This means giving sugar, caffeine, processed foods and alcohol a wide berth.

Protein is Key

The liver relies on a constant source of protein to perform well, so fill up your shopping basket with a good range of high-quality protein. Choose from eggs, poultry, fish, lean meat, cheese, eggs, yoghurt and pulses. If you’re a vegan don’t hold back on the lentils, beans, grains, soya products, nuts and seeds.

It’s all about the amino acids in protein foods that are so important for detoxifying . They’re vital for helping the liver to function, particularly glutathione. This indispensable amino acid is highly active in the liver where it plays a major role in helping to remove the daily build-up of toxic substances. It’s so vital that any deficiency in glutathione exposes the liver cells to potential toxic damage.1

A defence nutrient like glutathione has excellent benefits by itself, but it’s actions can be greatly enhanced by sharing the workload with other antioxidants such as vitamin C. While glutathione works really well inside the cells offering important protection against oxidative stress and free radical damage, vitamin C performs the same functions except outside of the cells.

According to a clinical trial, just 500mg/d of vitamin C elevates red blood cell glutathione in healthy adults. 3 At the same time glutathione is shown to improve the stability of vitamin C extending its activity,4 so together they make a great team helping to recharge and replenish each other.

Including a good range of vitamin C rich foods in your cleansing diet will really help to support your liver but don’t feel you have to eat mountains of oranges. A mostly plant-based diet which is naturally high in vegetables and fruit will support liver detoxification by providing plenty of vitamin C, plus a whole range of additional antioxidants, phytoestrogens and anti-inflammatory compounds that help to counter the effects of toxic substances.

Liver Support Supplements

Glutathione is a nutrient you’ll definitely want in your detox protocol, but it’s not easily obtained from the diet, so here’s where a good quality supplement is worth its weight in gold.  If you’re looking for results then it’s always best to opt for liposomal formulas such as Altrient’s liposomal glutathione. Liposomal supplements are repeatedly shown to outperform standard supplements when it comes to delivering nutrients directly to the blood and to the cells and tissues.

For added liver protection a daily dose of zeolite is a great partner to glutathione. Zeolite is a natural volcanic mineral and is one of nature's greatest detoxifiers due to its ability to bind toxic heavy metals and other environmental pollutants. Nutrition experts frequently recommend ACZ Nano Zeolite to support a body cleansing programme.

For picky eaters averse to fruit and vegetables, supplementing with vitamin C is a sensible choice. A chelated form of vitamin C that’s gentle on the stomach is the perfect option and can help to bridge the gap for those with dietary deficiencies. Neutrient’s Total C comes highly recommended by health practitioners because of its unique formula containing 5 different types of vitamin C. The combination of both water and fat-soluble forms of chelated vitamin C together with the synergistic actions of the additional nutrients within Neutrient Total C, offers superior absorption that far exceeds the uptake limitations of other traditional vitamin C tablets or capsules.

Step 2. TACKLE INFLAMMATION

After a prolonged period of over-indulgence, the body’s natural waste disposal system is likely to be overloaded. While the liver is struggling to process all the accumulated toxins, it releases inflammatory compounds that can trigger an inflammatory response.

Prolonged inflammation is at the root of several chronic diseases and is a major culprit for many of the familiar symptoms you might experience after the party season, especially those head-splitting hangovers! What’s more, the body's immune response to inflammation can also be energetically demanding, leading to persistent fatigue.

A good antidote to this is to follow an anti-inflammatory diet, reducing foods that promote inflammation such as red meat, dairy products, caffeine and alcohol and increasing plant foods that naturally counter inflammation.

Fruit and Veg to the Rescue!

Fruit and vegetables are jam packed with all you need for a fast track to recovery, but remember variety covers all bases when it comes to the anti-inflammatory health benefits. So be generous with your portions and include lots of different colours on your plate. Get creative with fruit, oven bake your favourites to enhance the natural sweetness, add some to porridge or mix into yogurt. Pureed fruit is also great as a topping on your morning muesli.

Let’s not forget herbs and spices. These have their own unique plus points for countering inflammation, especially when you need an antidote to Christmas excesses. And while we’re on that subject if it’s a hangover cure, you’re looking for botanicals can step in and save the day, but you need to take some preventative measures too…

Minimising Hangovers

During the celebrations, make sure you pace your alcohol intake, sip slowly (moderation is the key) and don’t drink on an empty stomach. It’s also wise to alternate each drink with a glass of water. Some research suggests that dark spirits give a much fiercer hangover than vodka, so that’s something to think about, but overall, it’s about quantity, the best remedy is abstinence!

If you still wake up with a banging headache and an upset stomach it’s time to turn to some tried and tested botanicals to soothe your gut and clear out the cobwebs. Turmeric and Boswellia are two of the most impressive performers for calming any morning after the night before damage!

Turmeric is best known for adding a distinctive flavour to curries, but is also a firm favourite in traditional Ayurvedic medicine as a natural treatment for many inflammatory ailments. Its active compound curcumin has been utilised for centuries as a potent defence nutrient to support liver health and detoxification processes.

Boswellia is another must have botanical to use as a support for over-indulgence. It’s also known as Indian Frankincense and has a long history of use in traditional remedies where it’s often added to other herbs and spices such as turmeric to aid healing in inflammatory conditions. When it comes to enhancing an anti-inflammatory diet, these two play starring roles.

Step 3. GET OFF THE SOFA

Let’s face it we all get super lazy over Christmas. It’s one of the few times you give yourself permission to stay rooted to the sofa watching junk TV, whilst filling your belly with goodies. But there’s only so much sitting around a human body can do. In fact, as humans, we are hard-wired to move in order to thrive. Daily activity is as important for physical and mental wellbeing as oxygen and food. But any kind of movement will do, you don’t need to go to the gym or run a marathon, good old walking is just as beneficial and also places less stress on the body.

If you factor in daily exercise with your dietary changes, you’ll see a more rapid improvement in your symptoms. Regular exercise is shown to help speed up the transit of food through the bowels, which makes toxin elimination super-efficient. As well as this exercise brings the added bonus of raising endorphin levels - the body’s feel-good chemicals, which enhance your mood and motivation making it easier for you to stick to your new healthy eating regime.

REFERENCES

1.Honda, Y., Kessoku, T., Sumida, Y. et al. Efficacy of glutathione for the treatment of nonalcoholic fatty liver disease: an open-label, single-arm, multicenter, pilot study. BMC Gastroenterol 17, 96 (2017). https://doi.org/10.1186/s12876-017-0652-3. 4
2.How much do we spend at Christmas? | Bank of England. [Accessed 21.11.23] 1
3.Johnston CS, Meyer CG, Srilakshmi JC. Vitamin C elevates red blood cell glutathione in healthy adults. Am J Clin Nutr. 1993 Jul;58(1):103-5. doi: 10.1093/ajcn/58.1.103. 2
4.Nguyen K. Tram, Rayna M. McLean & Katelyn E. Swindle-Reilly (2021) Glutathione Improves the Antioxidant Activity of Vitamin C in Human Lens and Retinal Epithelial Cells: Implications for Vitreous Substitutes, Current Eye Research, 46:4, 470-481, DOI: 10.1080/02713683.2020.1809002. 3
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Vitamin CGlutathioneHealth15231a7ce4ba789d13b722cc5c955834Thu, 07 Dec 2023 13:54:13 +0000
Menopause and the need for Vitamin Dhttps://www.abundanceandhealth.co.uk/en/blog/post/1700-menopause-and-the-need-for-vitamin-d Menopause and the need for Vitamin D

The hormonal changes brought about by the transition to menopause culminate in a whole host of symptoms, some baffling, some uncomfortable and some extremely distressing. A woman’s ability to navigate the ups and downs of the menopause depends on many factors, but what’s clear is that women who focus on healthy diet and lifestyle choices during their 40’s are more likely to experience a milder, shorter and more manageable menopause. Others may experience a much longer and more troublesome menopause that interferes with daily life.

Hormone therapy can be invaluable, but what else can be done? Positive dietary choices and lifestyle changes, such as regular exercise, stress management and adequate sleep can make a significant difference to the quality of life at menopause. There are numerous supplements that can also be hugely beneficial and one of these is vitamin D.

THE VITAMIN D – MENOPAUSE CONNECTION

Vitamin D is a fat-soluble vitamin, but functions more like a hormone and influences a broad range of metabolic, cellular and physical functions. It is normally produced by skin cells when exposed to sunlight, which decreases considerably during the winter months. Studies show that between 50% to 80% of postmenopausal women are deficient in vitamin D. 7

There are vitamin D receptors present on many cells and tissues in the body including the reproductive organs, which is why some scientists suggest there may be a connection between vitamin D levels and hormonal changes in menopause. 7 According to research, vitamin D deficiency may increase the risk of menopausal symptoms such as hot flushes, poor sleep, depression and sexual function.1 

How vitamin D influences the production and balance of sex hormones is not yet clear, but this is an important area of ongoing research.8Meanwhile, vitamin D offers numerous health benefits for women experiencing menopausal symptoms and should be an important consideration for remaining strong, healthy and positive.

But what is the best vitamin D for menopause?  To effectively top up your vitamin D levels it’s best to opt for vitamin D3,studies show that this form is more effective at raising blood levels than vitamin D2.Choosing an oral spray maximises absorption by delivering the vitamin D rapidly through soft tissues in the mouth directly to the bloodstream.

WHAT CHANGES CAN YOU EXPECT AT MENOPAUSE?

The menopause commonly affects women between the age of 45 and 52, but it can be earlier or later. Menopause is considered to have occurred when a whole year has passed without menstruation. Alterations in the key sex hormones, progesterone, oestrogen and testosterone, but particularly oestrogens are responsible for many of the symptom’s women experience. When oestrogen levels are out of kilter the effects can be quite noticeable.

In the run up to menopause (peri-menopause) there can be a variety of symptoms associated with fluctuating hormones, such as hot flushes, night sweats, poor sleep, mood swings and aching joints. For many women these symptoms may improve over time as the body adjusts to the new hormone balance. Whilst some of the most bothersome symptoms tend to diminish post-menopause some are more persistent and other changes can result in long term health issues. Generally, the biggest worries are:

  •        Reduced bone strength
  •        Weight gain
  •        Vaginal dryness
  •        Low mood & anxiety

HOW IS VITAMIN D BENEFICIAL FOR ALLEVIATING MENOPAUSAL SYMPTOMS?

Raising your vitamin D levels could be your secret weapon for managing menopause symptoms. Although it can’t be expected to resolve every symptom there are several situations where supplementing can have a significant impact:

REDUCED BONE STRENGTH

It’s widely acknowledged that vitamin D is particularly important for the bone health of women post menopause. One of the most serious changes that a decline in oestrogen causes is a decrease in bone mineral density and elevated fracture risk. 6

Vitamin D is known for its contribution to the absorption and utilisation of calcium to maintain normal healthy bones. These benefits have been demonstrated in an 18-year study of 72,337 postmenopausal women, which identified that adequate vitamin D intake was associated with a reduced risk of osteoporotic hip fracture. 7  

Teaming up vitamin K with vitamin D is also highly recommended as vitamin K is another bone friendly nutrient, that contributes to the maintenance of normal bones.

WEIGHT GAIN

One of the most frustrating symptoms of menopause for many women is the gradual increase in weight and the subsequent difficulty in losing it. Hormone changes are at the heart of this issue and are tricky to remedy.

The natural decline in oestrogen at menopause has an impact on muscles throughout the whole body. It causes increases in fat mass, decreases in muscle mass and strength and bone mass density, and inevitably leads to weight gain.

Maintaining lean muscle mass is one way of keeping weight gain to a minimum and this can be achieved in different ways. Research has highlighted the significant importance of physical activity in maintaining muscle mass post-menopause,5but supplementing with vitamin D may double up on those benefits.

New data demonstrates that vitamin D has an important role in the maintenance of muscle function and could help to reduce the loss of muscle mass and strength.4 What’s more, evidence suggests that women who are overweight tend to have lower levels of vitamin D, although it’s not clear why. 10

VAGINAL DRYNESS

Aside from the obvious facial and external bodily skin differences at menopause, there may also be noticeable changes in the delicate tissue in the inner lining of the vagina and urinary tract, which is where high concentrations of oestrogen receptors are found.  9 

Alterations in the fine balance of hormones can affect the mucus membranes of the vagina and vulva lessening the amount of lubrication in these areas, culminating in uncomfortable dryness, burning, itching and pain.

Because vitamin D has a role in the process of cell division, it may influence proliferation and repair of the mucosal tissues lining the vagina. This delicate area is adversely affected due to low oestrogen levels and up to 40% of post-menopausal women experience vaginal health problems. 7 How vitamin D is implicated is a growing area of research.

The authors of one study sought to evaluate whether vitamin D could be used for restoring vaginal health and relieving post-menopausal vaginal discomfort.2 Results from the study were very encouraging and have led to further research.

LOW MOOD AND ANXIETY

Women after menopause have a higher risk of developing mood disorders and anxiety and may benefit from raising their vitamin D levels, which are found to be low in depressed people. 7Research suggests thatVitamin D helps to regulate serotonin production – a compound that is involved in mood and motivation. 3 Maintaining adequate vitamin D levels is important for helping to support your mental wellbeing post menopause.

Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES
  1.         Anagnostis P, Livadas S, Goulis DG, et al. EMAS position statement: Vitamin D and menopausal health [published online ahead of print, 2022 Dec 21]. Maturitas. 2022;169:2-9. doi:10.1016/j.maturitas.2022.12.006.
  2.         Basak Yildirim, Babur Kaleli, Ender Düzcan, Oya Topuz. The effects of postmenopausal Vitamin D treatment on vaginal atrophy. Maturitas 2004; 49,4:334-337.
  3.         Ceolin G, Mano GPR, Hames NS, Antunes LC, Brietzke E, Rieger DK and Moreira JD (2021) Vitamin D, Depressive Symptoms, and Covid-19 Pandemic. Front. Neurosci. 15:670879. doi: 10.3389/fnins.2021.670879.
  4.         Desroches J, Dionne IJ, Maltais ML. Changes in muscle mass and strength after menopause. J Musculoskelet Neuronal Interact 2009; 9(4):186-197.
  5.         Juppi H-K, Sipilä S, Cronin NJ, Karvinen S, Karppinen JE, Tammelin TH, Aukee P, Kovanen V, Kujala UM, Laakkonen EK. Role of Menopausal Transition and Physical Activity in Loss of Lean and Muscle Mass: A Follow-Up Study in Middle-Aged Finnish Women. Journal of Clinical Medicine. 2020; 9(5):1588. https://doi.org/10.3390/jcm9051588.
  6.         Lerchbaum E. Vitamin D and menopause – A narrative review. Maturitas 2014; 79,1:3-7. https://doi.org/10.1016/j.maturitas.2014.06.003.
  7.         Li D et al. The role of vitamin D in menopausal women’s health. Front. Physiol., 12 June 2023
    Sec. Metabolic Physiology 2023; 14.
    https://doi.org/10.3389/fphys.2023.1211896.
  8.         Monograph. Vitamin D. Alternative Medicine Review 2008; 13,2: 153-164. https://www.foundationalmedicinereview.com/wp-content/uploads/2019/02/v13-2-153.pdf, [accessed 18.11.20].
  9.         Raine-Fenning et al. Skin Aging and Menopause. Am J Clin Dermatol 2003; 4 (6):371-378.
  10.       Vanlint S. Vitamin D and Obesity. Nutrients. 2013; 5(3):949-956. https://doi.org/10.3390/nu5030949.
 
 
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Health01e00f2f4bfcbb7505cb641066f2859bTue, 21 Nov 2023 13:47:52 +0000
ALL ABOUT PHOSPHOLIPIDShttps://www.abundanceandhealth.co.uk/en/blog/post/1699-all-about-phospholipids What are phospholipids?

Phospholipids are naturally occurring fatty substances that provide structure, flexibility and protection to cells. They possess water-loving heads and water-hating tails, which enable them to arrange themselves into parallel layers forming a phospholipid bilayer, which makes up the cell membrane. This phospholipid membrane maintains strong barriers between the cell and its external environment. 

Why are they important in cell membranes?

Cell membranes determine which nutrients, minerals and drugs enter and leave the cells and because they form the cell membranes of trillions of cells in the body, they influence many organs and tissues in the body including the brain.

What do phospholipids do?

Phospholipids provide an important source of essential fatty acids (EFAs), and have many biological actions in the body, not just as membranes, but also as fuels and emulsifying agents that enhance fatty acid absorption. They are converted into regulatory compounds called prostaglandins and have been studied extensively. Together with EFAs they are important for a number of  biological actions in the body inc.: 

  • Cell signaling

  • Cell structure

  • Processes related to growth and immune surveillance 

  • Pathways for substances to cross membranes

  • Regulating hormone production

  • The transport of oxygen from red blood cells to all tissues

  • Regulating inflammation, swelling and pain

  • Helping to reduce pro-inflammatory substances that may trigger allergic conditions

What different types of phospholipids are there?

There are four major phospholipids: phosphatidylcholine, serine, inositol and ethanolamine. The most abundant of these is phosphatidylcholine. It stands apart as being the most important having the largest concentration (50%) in the cell membranes. 

What foods contain phospholipids?

The type of fats we eat determines the type of phospholipid in the membrane. They occur in a whole range of foods. Eggs, liver, soybeans, wheat germ and peanuts are particularly rich sources. It’s important to note that the number of phospholipids making up cell membranes declines with age.

Altrient liposomal supplements and phospholipids

The liposomes used in Altrient products are made from essential phospholipids that include a high percentage of Phosphaticylcholine. So, when you take an Altrient supplement you don’t just benefit from the active ingredients encapsulated within the liposome, you also gain greater cell membrane flexibility and many other health benefits due to the generous dose of phosphatidylcholine.




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Vitamin CGlutathioneAcetyl L-CarnitineR-Alpha Lipoic AcidVitamin Bef2a4be5473ab0b3cc286e67b1f59f44Tue, 14 Nov 2023 12:05:31 +0000
Prime Your Seasonal Defences with NEUTRIENT TOTAL Chttps://www.abundanceandhealth.co.uk/en/blog/post/1698-prime-your-seasonal-defences-with-neutrient-total-c- We've got some exciting news brewing at Neutrient, and it's not your average supplement launch. Get ready to meet the superhero of the supplement world – NEUTRIENT TOTAL C a total game-changer in the quest for optimal health and seasonal defence.

Beyond Ordinary Vitamin C 

A fusion of five vitamin C forms, including buffered magnesium, zinc, and sodium ascorbates, plus the dynamic duo of ascorbic acid and fat-soluble ascorbyl palmitate. But that's not all… we've amped it up with D-ribose, DHQuercetin - another powerful defence nutrient and the star of the show, Bioperine®! This isn't just an average supplement, it's a nutrient-packed companion that reaches tissue areas that conventional vitamin C simply can’t.

Let's Break It Down – TOTAL C Features: 

  • 750mg of bioactive vitamin C: Unleash the power of vitamin C with maximized absorption

  • 40mg of D-ribose: Support your cellular ATP production for sustained energy that lasts.

  • 10mg DHQuercetin: Say hello to a super effective defence nutrient that enhances the activity of vitamin C 

  • 5mg Bioperine®: Increases vitamin C absorption by 52%

  • Clean formulation: No unnecessary fillers or artificial ingredients – just pure goodness.

What Sets TOTAL C Apart? 

NEUTRIENT TOTAL C stands out from the crowd with its five types of vitamin C, including the unique fat-soluble form, ascorbyl palmitate. This innovative approach ensures comprehensive coverage, reaching areas that water-soluble vitamin C alone cannot access. BioPerine® contributes to a 52% increase in vitamin C absorption, while D-Ribose and DHQuercetin synergistically support the overall effectiveness.

Health Benefits of TOTAL C: 

  • Immune support during intense exercise: For those workout warriors!

  • Seasonal resilience: Face the seasons head-on and show them who's boss.

  • Protects cells from oxidative stress: Bye-bye, stress – we've got this!

  • Nervous system support: Keep those vibes positive and nerves in check.

  • Enhances iron absorption: Because who doesn't want an iron-clad immune system?

  • Contributes to the formation of collagen: Hello, radiant skin – we're looking at you!



Absorption is Our Love Language: 

Mineral ascorbates and fat-soluble ascorbyl palmitate ensure maximized absorption, surpassing standard forms of vitamin C. This breakthrough formulation has a whole host of health benefits, contributing to the reduction of tiredness and fatigue and normal energy-yielding metabolism. This vital vitamin C combo also contributes to the normal function of bones, cartilage, teeth, gums, the immune system, and more!

Is TOTAL C Your Superhero Sidekick? 

Absolutely! NEUTRIENT TOTAL C is the talk of the town, winning hearts among those with daily skin and beauty rituals, fitness fans, individuals requiring daily immune support, city dwellers, and anyone hustling through life's challenges. It's your daily wellness support, providing defence nutrients to elevate your health and well-being.



Make TOTAL C  A Power Combo!

Can you pair TOTAL C with other Neutrient products? Heck yes! TOTAL C and Zinc + C are the dynamic duo for immune support, bones and teeth, skin and collagen, oxidative stress protection, and even mood and mindset. 

Discover Zinc + C

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Vitamin CHealthBeauty9fe97fff97f089661135d0487843108eFri, 10 Nov 2023 13:48:21 +0000
Enhancing Immunity – Four Essential Nutrientshttps://www.abundanceandhealth.co.uk/en/blog/post/1697-enhancing-immunity-four-essential-nutrients While the threat of dangerous viruses has decreased recently, it doesn’t mean you can breathe a sigh of relief just yet. Winter months bring forth other harmful viruses and bacteria, especially concerning for vulnerable groups like the elderly, obese individuals, and those with dietary or malabsorption issues. The seasonal flu, for instance, has a significant global health impact, causing up to 650,000 deaths worldwide in 2017. 2 For those not blessed with natural resilience, the solution is to build a robust immune system that’s armed and ready as the winter season approaches.

THE FABULOUS FOUR

Thanks to the natural world we have an abundance of food and plant compounds that have the potential to fight infections and reduce inflammation, almost too many to choose from! To keep it simple we’ve cherry-picked four potent supplements that are universally known and supported by robust evidence.

VITAMIN C

Vitamin C is the most widely researched nutrient with a wealth of evidence to support its health benefits.  It is an essential vitamin known to protect cells from oxidative stress, including cells in the lungs which can be more vulnerable to infections at this time of year.

People who wish to maximise the beneficial effects of vitamin C should opt for liposomal vitamin C as the bioavailability of standard oral vitamin C is known to be limited. Research shows that liposomal vitamin C can achieve much higher circulating concentrations of vitamin C than standard oral supplements.14

Altrient Liposomal Vitamin C was the world’s first liposomal vitamin and has been awarded Best Immune Product.”

 

VITAMIN D

Research shows that Vitamin D contributes to normal function of the immune system, making it an ideal partner to vitamin C.

For maximum bioavailability, vitamin D3 is the preferred source. Research suggests that vitamin D3 is more efficiently absorbed by the body compared to vitamin D2, which is generally less effective at raising blood levels of vitamin D.5,36 Vitamin D3 has a higher affinity for the vitamin D receptor in the intestines, which enhances its uptake in the bloodstream.

For rapid absorption, a vitamin D3 spray is ideal, especially for customers with malabsorption conditions such as Crohn’s disease or those who struggle to swallow pills. Neutrient D3 + K2 spray provides the most bioactive form of vitamin D3 as well as vitamin K2.

 

ZINC

The importance of zinc’s involvement in immune function has been cemented by decades of research. Studies have shown that zinc contributes to the normal function of the immune system and to the protection of cells from oxidative stress.

Zinc in the form of lozenges can be very soothing and is a great support for throat infections. Neutrient Zinc + C lozenges contain bioactive zinc acetate with the added bonus of vitamin C to help build seasonal resilience.

 

CURCUMIN

Curcumin has been used for decades in Ayurvedic medicine as an anti-inflammatory and antioxidant botanical. These biological activities may help to ease the symptoms of seasonal infections

Standard curcumin has very poor bioavailability. For optimal absorption people would benefit from Neutrient Curcumin + which contains the highly absorbable Theracurmin®, a patented and clinically researched form of curcumin. Clinical data shows Theracurmin® to be 27 times more absorbable than standard curcumin.

 

 

Written by:

Jacqueline Newson BSc (Hons) Nutritional Therapy

References
 
  1.        Abel Ang et al. Vissers; Vitamin C and immune cell function in inflammation and cancer. Biochem Soc Trans19 October 2018; 46 (5): 1147–1159. doi:https://doi.org/10.1042/BST20180169. 
  2.        Aggarwal, B. B., & Harikumar, K. B. (2009). Potential therapeutic effects of curcumin, the anti-inflammatory agent, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. The International Journal of Biochemistry & Cell Biology, 41(1), 40-59.  
  3.        Ahuja, S.K., Manoharan, M.S., Lee, G.C. et al. Immune resilience despite inflammatory stress promotes longevity and favorable health outcomes including resistance to infection. Nat Commun 14, 3286 (2023). https://doi.org/10.1038/s41467-023-38238-6. 
  4.        Aranow C. Vitamin D and the immune system. J Investig Med. 2011;59(6):881-886. doi:10.2310/JIM.0b013e31821b8755. 
  5.        Armas, L. A., Hollis, B. W., & Heaney, R. P. (2004). Vitamin D2 is much less effective than vitamin D3 in humans. The Journal of Clinical Endocrinology & Metabolism, 89(11), 5387-5391. 
  6.        Bao B, Prasad AS, Beck FW, et al. Zinc decreases C-reactive protein, lipid peroxidation, and inflammatory cytokines in elderly subjects: a potential implication of zinc as an atheroprotective agent. Am J Clin Nutr. 2010;91(6):1634-1641. doi:10.3945/ajcn.2009.28836. 
  7.        Basiri Z et al. Vitamin D3 inhibits the proliferation of T helper cells, downregulate CD4+ T cell cytokines and upregulate inhibitory markers. Human Immunology 2018; 79,6: 439-445. 
  8.        Benedetti G, Albarède F, Miossec P. Zinc and its role in immunity and inflammation. Autoimmun Rev. 2015 Apr;14(4):277-85. doi: 10.1016/j.autrev.2014.11.008. Epub 2014 Nov 24. PMID: 25462582. 
  9.        Campbell A et al. The distribution of ascorbic acid between various cellular components of blood, in normal individuals and its relation to the plasma concentration. Br.J.Nutr. 1982; 47: 473-482. 
  10.     Calder, P.C. Nutrition and immunity: lessons for COVID-19. Eur J Clin Nutr 75, 1309–1318 (2021). https://doi.org/10.1038/s41430-021-00949-8. 
  11.     Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. Published 2017 Nov 3. doi:10.3390/nu9111211.
  12.     Cerullo G, Negro M, Parimbelli M, et al. The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19. Front Immunol. 2020;11:574029. doi:10.3389/fimmu.2020.574029. 
  13.     Daria Jovičić et al. NUTRITIONAL AND HEALTH BENEFITS OF CURCUMIN. Food in Health and Disease, scientific-professional journal of nutrition and dietetics 2017;6 (1) 22-27. 
  14.     Davis JL, Paris HL, Beals JW, et al. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia-Reperfusion Injury. Nutr Metab Insights. 2016;9:25-30. doi:10.4137/NMI.S39764. 
  15.     Ghosh, T. S., et al. (2020). Mediterranean Diet Intervention Alters the Gut Microbiome in Older People Reducing Frailty and Improving Health Status: The NU-AGE 1-Year Dietary Intervention Across Five European Countries. Frontiers in Nutrition, 7, 166. 
  16.     Grant WB, Lahore H, McDonnell SL, et al. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020;12(4):988. Published 2020 Apr 2. doi:10.3390/nu12040988. 
  17.     Harri Hemilä, James T. Fitzgerald, Edward J. Petrus, Ananda Prasad, Zinc Acetate Lozenges May Improve the Recovery Rate of Common Cold Patients: An Individual Patient Data Meta-Analysis. Open Forum Infectious Diseases 2017; 4, 2, https://doi.org/10.1093/ofid/ofx059. 
  18.     Hemila H. The effect of vitamin C on bronchoconstriction and respiratory symptoms caused by exercise: a review and statistical analysis. Allergy, Asthma & Clinical Immunology 2014, 10:58. 
  19.     Hemilä H. Zinc lozenges may shorten the duration of colds: a systematic review. Open Respir Med J. 2011;5:51-58. doi:10.2174/1874306401105010051. 
  20.     Klaus-Helge Ibs, Lothar Rink, Zinc-Altered Immune function, The Journal of Nutrition, Volume 133, Issue 5, May 2003, Pages 1452S–1456S, https://doi.org/10.1093/jn/133.5.1452S . 
  21.     Levine M, Rotrosen D and Washko P. Ascorbic acid transport and accumulation in human neutrophils. The Journal of Biological Chemistry 1989; 264, 32, 15: 18996-19002. 
  22.     Liugan, M.; Carr, A.C. Vitamin C and Neutrophil Function: Findings from Randomized Controlled Trials. Nutrients 2019, 11, 2102. https://doi.org/10.3390/nu11092102. 
  23.     Menon, V. P., & Sudheer, A. R. (2007). Antioxidant and anti-inflammatory properties of curcumin. Advances in Experimental Medicine and Biology, 595, 105-125. 
  24.     Mettelman et al. Baseline innate and T cell populations are correlates of protection against symptomatic influenza virus infection independent of serology. Nature Immunology, 2023; DOI: 10.1038/s41590-023-01590-2. 
  25.     Minciullo, P. L., Catalano, A., Mandraffino, G., Casciaro, M., Crucitti, A., Maltese, G., Morabito, N., Lasco, A., Basile, G., & Benvenga, S. (2020). Inflammaging and Anti-Inflammaging: The Role of Cytokines in Extreme Longevity. Archives of Immunology and Allergy, 2(1), 15-20. 
  26.     Mitsuyoshi Urashima, Takaaki Segawa, Minoru Okazaki, Mana Kurihara, Yasuyuki Wada, Hiroyuki Ida, Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. The American Journal of Clinical Nutrition 2010; 91, 5: 1255-1260. https://doi.org/10.3945/ajcn.2009.29094.  
  27.     Murray and pizzorno. The encyclopedia of healing foods. 
  28.     Paget J, Spreeuwenberg P, Charu V, et al. Global mortality associated with seasonal influenza epidemics: New burden estimates and predictors from the GLaMOR Project. J Glob Health. 2019;9(2):020421. doi:10.7189/jogh.09.020421.
  29.     Rahman MT, Idid SZ. Can Zn Be a Critical Element in COVID-19 Treatment?. Biol Trace Elem Res. 2021;199(2):550-558. doi:10.1007/s12011-020-02194-9. 
  30.     Rink L, Rolles B & Wessels I.The Potential Impact of Zinc Supplementation on COVID-19 Pathogenesis. Front. Immunol., 2020 | https://doi.org/10.3389/fimmu.2020.01712.
  31.     Sarandöl, E., Taş, S., Dirican, M., Serdar, Z., & Sarandöl, D. (2007). Effects of vitamin E and selenium on serum levels of IgG, IgM, and IgA in patients with Behçet's disease. Journal of Dermatology, 34(11), 811-816. 
  32.     Schloss J, Lauche R, Harnett J, et al. Efficacy and safety of vitamin C in the management of acute respiratory infection and disease: A rapid review. Adv Integr Med. 2020;7(4):187-191. doi:10.1016/j.aimed.2020.07.008. 
  33.     Shah, M., Murad, W., Mubin, S. et al. Multiple health benefits of curcumin and its therapeutic potential. Environ Sci Pollut Res 29, 43732–43744 (2022). https://doi.org/10.1007/s11356-022-20137-w. 
  34.     Shakoor H, Feehan J, Al Dhaheri AS, et al. Immune-boosting role of vitamins D, C, E, zinc, selenium and omega-3 fatty acids: Could they help against COVID-19?. Maturitas  2021;143:1-9. doi:10.1016/j.maturitas.2020.08.003. 
  35.     Thorne. Monograph. Vitamin D. Alternative Medicine Review 2008; 13,2: 153-164.  https://www.foundationalmedicinereview.com/wp-content/uploads/2019/02/v13-2-153.pdf, [accessed 18.8.21]. 
  36.     Tripkovic, L., Lambert, H., Hart, K., Smith, C. P., Bucca, G., Penson, S., ... & Lanham-New, S. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 95(6), 1357-1364. 
  37.     Vandermolen J, Schneider A, Nicol K, Hossain I. Comparison of remicade to curcumin for the treatment of Crohn’s disease: A systematic review. Complementary Therapies in Medicine 2017; 33: 322-38. Yang CY, Leung PS, Adamopoulos IE, Gershwin ME. The implication of vitamin D and autoimmunity: a comprehensive review. Clin Rev Allergy Immunol. 2013;45(2):217-226. doi:10.1007/s12016-013-8361-3. 
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Vitamin C673271cc47c1a4e77f57e239ed4d28a7Mon, 23 Oct 2023 09:25:40 +0100
Take control of your hormonal health with the best menopause supplementshttps://www.abundanceandhealth.co.uk/en/blog/post/1696-take-control-of-your-hormonal-health-with-the-best-menopause-supplements The best menopause vitamins and supplements

Together with LIVVE UK , the menopause specialists, we have devised a list of the best supplements that can support women going through the menopause and beyond.

Midlife health and wellbeing for women has never been in the spotlight as much as it has now. Whether it’s taking control of your hormonal health as you approach menopause known as peri-menopause or whilst going through the transition, it is so important to understand how our changing bodies require definitive and targeted support at this time.

With Menopause affecting over half the population it is vital to understand women’s health issues, wellbeing and what supplements will support them through this period. This is why we are constantly working with healthcare professionals to ensure our supplements positively impact your health and wellbeing.

Here are our recommendations for helping you go through the peri menopause and menopause.

Magnesium

In terms of skin quality and appearance, lack of sleep around the menopause could also take its toll, promoting dark shadows under the eyes and impairing skin integrity. Sleep deprivation may disrupt the restorative effects on the immune system, which could lower immune responses and may also affect collagen synthesis. Magnesium might help you sleep and keep you relaxed and calm by contributing to the normal functioning of the nervous system.If you struggle to get good quality sleep, Neutrient Magnesium could be a smart addition to your bedtime beauty routine.

Moreover, magnesium promotes brain health and supports psychological function. Altrient liposomal Magnesium works towards relaxing the mind and helping settle stress and anxiety due to the role that these mineral plays in supporting normal psychological function and providing support to the nervous system.

Vitamin D3 K2

After the menopause, hormone levels of oestrogen and progesterone plummet, seriously affecting your body´s bone regeneration process. Therefore, post-menopausal women have a much higher risk of bone fractures and osteoporosis, a disease characterised by weak, brittle bones.

Vitamin D is a real bone hero during this phase of a woman’s life as it contributes to normal calcium absorption, supports normal blood calcium levels, contributes to the maintenance of normal bones and has a positive impact on our mood.

If you live in Europe or the Northern Hemisphere, you might not get enough sunlight from October to March and taking a daily vitamin D3 supplement is highly recommended by the department of Health.

Neutrient D3 + K2 is an advanced sublingual vegan spray delivering maximised absorption of bioactive forms of vitamins D3 and K2. Just 2 sprays daily provide 2000 IU of vitamin D3 perfectly balanced with 50mcg vitamin K2 as MK-7.

Liposomal Vitamin C

Vitamin C (also known as ascorbic acid) can be extremely beneficial during the perimenopause. It’s important throughout our lives - as a powerful cell protector and immunity supporter - but it can be especially important during perimenopause when we’re often floored by symptoms, are having trouble sleeping and stress levels are soaring. We know that vitamin C levels drop steadily as women progress through the menopausal transition.

Vitamin C is known to contribute to normal collagen formation for the normal function of skin and blood vessels. Without good blood vessel tone you’re less likely to see that fresh faced blush of youth or gain effective delivery of the key nutrients needed to feed your skin. Study show taking 3 sachets of Altrient C daily for 3 months increases skin elasticity by 63% and reduces fine lines and wrinkles by 13%.

Collagen

One of the bugbears for many women is the visible deterioration of bones, joints, skin quality, tone and texture which tends to occur quite rapidly within the first few months.

In fact, around 30% of the collagen in your skin is likely to be lost during the first five years following your menopause.

Topping up on hydrolysed collagen peptides can be a game changer for women trying to keep their skin looking and feeling radiant and youthful. A daily dose of hydrolysed collagen is ideal because they are rapidly absorbed into the bloodstream helping to replenish collagen.  Team it up with Vitamin C- which is the only nutrient necessary for collagen production. This defense nutrient is crucial for skin firmness and elasticity, but is easily depleted, therefore replenishing daily is key for keeping the benefits.

 

Probiotic

Changes in hormone levels throughout the menopause mean that the muscles and tissue which provide tone, strength and support to your bladder and urethra may become weak. So the bacteria that cause cystitis, which would normally be washed through the bladder and urethra by fast flowing urine, tend to linger and collect in weakened areas where urine flow is slower and less powerful than usual. This is why UTI’s (urinary tract infections) rise as women go through the menopause.

The use of Lactobacillus in clinical research has been shown to prevent the recurrence of urinary tract infections and bacterial vaginosis. Altering the gut microbiota with a multi-strain formula with a range of Lactobacilli species offers key menopausal support as well as reducing the risk of long-term chronic disease.

Neutrient Neu Biotic helps replenish the number of healthy and live bacteria in your gut microbiome with 20 microbial strains at a high dose of 20 billion CFU per capsule, offering more variety and diversity. Featuring 13 different Lactobacillus strains, 5 different Bifidobacterium strains, plus Streptococcus thermophilus and Enterococcus faecium.

 

Liposomal Vitamin B complex

During both the perimenopause and the menopause many women experience days of extreme tiredness and unexplained fatigue which is often not restored by rest and sleep. Scientists have discovered that vitamins B1, B2 and B6 are involved with regulating our metabolism to such an extent that they might help reduce tiredness and fatigue. However, these vitamins tend not to be stored in the body, so a daily supply is essential as you travel through the menopause.

On the other hand, if vaginal dryness is making your life miserable, stocking up on a good liposomal vitamin B complex is a sensible choice. Niacin, vitamin B2 and biotin all contribute to the maintenance of normal mucous membranes and normal skin. Choosing a B complex formula also provides you with vitamin B6 which can be particularly beneficial during hormonal fluctuations because of its contribution to the regulation of hormonal activity.

Understanding the changes that happen during perimenopause and menopause is incredibly empowering. Our bodies are remarkable, but they need the right fuel and support. Wherever you are on the journey, know you’re not alone and there is plenty of help on hand.

Follow us on our social media channels: 

@Abundanceandhealth

Instagram

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Vitamin CVitamin BHealth5cf21ce30208cfffaa832c6e44bb567dWed, 11 Oct 2023 09:21:48 +0100
Empowering Female Footballers to #BeYourBesthttps://www.abundanceandhealth.co.uk/en/blog/post/1695-empowering-female-footballers-to-beyourbest As the Women's World Cup continues to captivate audiences in Australia and around the globe, let's take a moment to celebrate the remarkable talent and spirit of women in football. While we embrace the passion and skill displayed on the field, it's essential to address a concern that affects female players: ACL injuries. In this blog post, we'll shed light on why women may be more susceptible to these injuries and explore the power of injury prevention. By focusing on building strong collagen support, including vitamin C and collagen supplementation, we start to support a safer and more promising journey for women in football, both during and beyond the Women's World Cup.

Why are women more likely to suffer from ACL injuries?

The Women's World Cup has served as a magnificent celebration of women's football, bringing together teams from different nations to showcase their extraordinary abilities.

Even in the midst of this celebration, it's essential to address the topic of ACL injuries that impact female footballers more frequently than their male counterparts. Understanding the factors contributing to this disparity allows us to work towards a positive change. By empowering women with knowledge and preventive measures, we can keep them on the field, doing what they love, and inspiring future generations.

  • Anatomy: Women have a narrower space within the knee joint, known as the intercondylar notch, which can increase the risk of ACL tears compared to men.
  • Hormonal Factors: Hormonal fluctuations, especially during the menstrual cycle, may affect ligament laxity, making women more susceptible to ACL injuries.
  • Neuromuscular Differences: Women tend to have different landing and cutting mechanics, such as greater knee valgus (inward collapse of the knee), which may lead to increased stress on the ACL during dynamic movements.
  • Ligament Size and Strength: Studies suggest that women may have smaller and weaker ACLs compared to men, making them more vulnerable to injuries.
  • Playing Style: Women's football often involves more agility, quick changes of direction, and sudden accelerations, which tends to put additional strain on the knee joint.

It's essential to consider these factors while developing injury prevention strategies and promoting proper training techniques to reduce the risk of ACL injuries in female athletes.


Building a Strong Collagen Network: A Step Towards Brilliance

Collagen is a critical protein that acts as the backbone of our connective tissues, providing essential support and strength throughout the body. When it comes to the ACL joint, collagen plays a pivotal role in maintaining its integrity and functionality. Imagine collagen as a robust scaffold that holds the ACL together.

The ACL is a band of tissue that connects the thigh bone (femur) to the shin bone (tibia), stabilizing the knee joint and allowing it to withstand the pressures of running, jumping, and abrupt changes in direction. Collagen fibers within the ACL act as the building blocks that give it the strength to support these movements.

With time, physical activities, and potential injuries, the collagen fibers in our bodies can naturally wear down, affecting the strength and resilience of the ACL. This is where the importance of maintaining collagen support comes into play.


A Positive Approach to Injury Prevention

1. Collagen Support: incorporate collagen-supporting foods like vitamin C-rich fruits and vegetables, as well as considering collagen and vitamin C supplementation.

2. Dynamic Warm-ups and Stretching: engaging in dynamic warm-up routines and proper stretching can enhance flexibility and reduce the risk of injuries.

3. Strength Training for Resilience: Emphasising the benefits of strength training helps players build stability and confidence, protecting their knees during intense matches.

4. Celebrating Self-Care and Rest: Embracing the significance of rest and recovery encourages players to care for their bodies, allowing them to stay strong and focused throughout the tournament.

As the Women's World Cup continues to ignite our passion for football, let's channel that enthusiasm into ensuring the health and well-being of inspiring female athletes. By understanding the factors contributing to ACL injuries and promoting injury prevention through strong collagen support, we can empower women to shine brightly on the field and beyond. Together, we create a future where women in football flourish, inspiring generations to come with their extraordinary skills and unyielding spirit.

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Vitamin Ce721a54a8cf18c8543d44782d9ef681fTue, 15 Aug 2023 16:45:55 +0100
10 Top Foods to Support Your Skin Healthhttps://www.abundanceandhealth.co.uk/en/blog/post/1694-10-top-foods-to-support-your-skin-health Having healthy, glowing skin is a goal that many of us strive for. While skincare products and routines play a crucial role, it's essential not to overlook the impact of nutrition on our skin health. The saying "you are what you eat" holds true when it comes to our skin's appearance and overall health. We'll explore the ten top foods that support your skin health.

1. Avocado:

Dubbed as a superfood for a good reason, avocados are rich in healthy fats, particularly monounsaturated fats that help maintain skin moisture and elasticity. They also contain vitamin E, a defence nutrient that contributes to the protection of skin cell constituents from oxidative damage and premature aging.

2. Fatty Fish:

Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which play an important role in maintaining healthy skin. Omega-3s have anti-inflammatory properties thay may combat dryness, and help keep the skin supple and radiant.

3. Carrots:

These vibrant vegetables are packed with vitamin C, which contributes to normal collagen formation for the normal function of skin. It is also rich in vitamin A, which contributes to the maintenance of normal skin, promoting a clear complexion and a natural glow. 

See also: Does Vitamin C Improve Skin?

4. Blueberries:

Blueberries are nutrient powerhouses containing anthocyanins,substances that play a role in protecting skin cells from environmental factors. Regular consumption may help combat blemishes.

5. Nuts and Seeds:

Almonds, walnuts, chia seeds, and flaxseeds are rich in vitamins and minerals, including vitamin E, zinc, and selenium. These nutrients play an important role in maintaining healthy skin.

6. Green Tea:

Green tea is loaded with polyphenols, catechins, and other nutrients that have been traditionally used to counter inflammation to support healthy skin. Drinking green tea regularly Is the perfect compliment to a skin supportive protocol.

Learn More: The Science Behind Flawless Skin

7. Broccoli:

Broccoli is a fantastic source of vitamins C, E, and A, as well as lutein, a potent compound that helps to support youthful glowing skin.

8. Tomatoes:

Tomatoes are rich in lycopene, another important defense nutrient that helps to counter the damaging effects of the sun, which may help to improve the appearance of fine lines and wrinkles.

See also: Dr Bibi Breaks Down The Key To Healthy, Glowing Skin 

9. Yogurt:

The calcium present in yogurt is needed for the maintenance of normal bones. Yogurt also has vitamin B2, which contributes to the maintenance of normal skin and protection of cells from oxidative stress, helping to maintain glowing skin.

10. Water:

Staying well-hydrated is essential for maintaining healthy skin. Adequate hydration not only helps the skin but also promotes overall health. Enhance your water intake by incorporating natural fruit and herbal infusions into your daily routine.

See also: Expert Skin And Beauty Tips from a make-up artist 

Achieving radiant, healthy skin requires a combination of a well-balanced skincare routine and a nutritious diet. The ten foods mentioned above can be easily incorporated into your daily meals. Remember, taking care of your skin from the inside out will not only lead to a glowing complexion but also contribute to your overall well-being. So, load up on these skin-loving foods and let your natural beauty shine through!


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Vitamin CVitamin BHealthBeauty26751be1181460baf78db8d5eb7aad39Mon, 07 Aug 2023 16:19:04 +0100
Bite Into Health: Frozen Yogurt Bark with Probiotics and Collagenhttps://www.abundanceandhealth.co.uk/en/blog/post/1693-bite-into-health-frozen-yogurt-bark-with-probiotics-and-collagen As we enjoy sunny days, what better way to delight your taste buds and nourish your body than with a scrumptious and nutritious treat! Frozen Yogurt Bark, a delightful frozen dessert that combines the goodness of yogurt, collagen, and seasonal berries. This creative twist on the classic yogurt bowl offers a completely different culinary experience when enjoyed in a frozen, bite-sized form. Not only is it a refreshing breakfast or snack option, but it also provides your gut microbiome with probiotics and collagen for overall health. So let's dive into the recipe and embark on a journey of flavor and wellness!

Watch the recipe on YouTube

Ingredients:

-2 cups plain yogurt (preferably Greek or plant-based for added creaminess)

-1 scoop of Neutrient Advanced Collagen powder

-2 tablespoons honey (adjust to your desired sweetness)

-Seasonal berries of your choice (e.g., strawberries, blueberries, raspberries)

-Optional toppings: sliced almonds, shredded coconut, or dark chocolate drizzle

Instructions:

1- In a mixing bowl, combine the plain yogurt and Neutrient Advanced Collagen powder. The collagen powder adds a good source of protein and promotes skin, joint, and gut health. Whisk the mixture until the collagen is evenly incorporated into the yogurt.

2- Add the honey to the yogurt mixture and stir well. The amount of honey can be adjusted based on your preference for sweetness. 

3- Line a baking sheet with parchment paper. The parchment paper will prevent the frozen yogurt bark from sticking and make it easier to remove and break into pieces later.

4- Pour the sweetened yogurt mixture onto the prepared baking sheet. 

5- Now comes the fun part! Scatter your choice of seasonal berries on top of the yogurt mixture. The burst of colors will not only look enticing but also provide a wealth of antioxidants and vitamins.

6- For an extra touch of flavor and texture, consider sprinkling sliced almonds, shredded coconut, or even a drizzle of dark chocolate over the berries. Get creative with your toppings!

7- Carefully transfer the baking sheet to the freezer and allow the yogurt bark to freeze for at least one hour or until it becomes firm.

8- Once the yogurt bark is fully frozen, remove it from the freezer. Use a knife to break it into bite-sized pieces. The beauty of frozen yogurt bark lies in the joy of biting into these delightful morsels.

Whether you enjoy it as a morning pick-me-up or an afternoon delight, this Frozen Yogurt Bark is a delightful addition to your healthy snacking repertoire. So follow the directions, get creative with toppings, and savor the goodness of this frozen delight. Your taste buds and gut will thank you for it!

Courtesy of Freda Shafi 

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b59a51a3c0bf9c5228fde841714f523aMon, 31 Jul 2023 17:07:45 +0100
Discover the 6 symptoms of an unhealthy guthttps://www.abundanceandhealth.co.uk/en/blog/post/1692-discover-the-6-symptoms-of-an-unhealthy-gut- Do you struggle with your gut? Feeling your gut is not working at its fullest can be unsettling, that is why we sat down with Registered Nutritional Therapist, Gut Health & IBS Expert and founder of Gutfulness Nutrition Marilia Chamon, to give you some gut health guidance. Learn what are the 6 different symptoms that can help you identify if you might have an unhealthy gut and also learn how to get rid of bad bacteria in your gut. 

What are the symptoms of an unhealthy gut?

An unhealthy gut can manifest through a variety of symptoms that can vary from person to person and may overlap with other health conditions. Here are some common symptoms of an unhealthy gut:

  • Digestive Issues: Persistent digestive problems can indicate an unhealthy gut. These may include bloating, gas, abdominal pain or discomfort, indigestion, diarrhoea, constipation, or a combination of both. Unexplained changes in bowel movements and irregularity can also be signs of gut dysfunction.

  • Food Intolerances: Developing new or increased food intolerances may suggest a gut problem. You may notice adverse reactions to certain foods, such as bloating, gas, diarrhoea, or stomach pain after consuming them. Common intolerances include lactose and FODMAPs intolerance.

  • Mood Disorders: The gut and brain communicate through the gut-brain axis, and disruptions in gut health can influence mood and mental well-being. Symptoms like anxiety, depression, mood swings, irritability, and difficulty concentrating may be linked to an unhealthy gut.

  • Skin Problems: Skin conditions such as acne, eczema, rosacea, or rashes can be a reflection of gut health. Inflammation in the gut can lead to systemic inflammation, which can manifest as skin issues.

  • Autoimmune Conditions: There is a growing body of evidence linking gut health to autoimmune diseases.

  • Nutritional Deficiencies: An unhealthy gut can impair the absorption of essential nutrients, leading to deficiencies. Common deficiencies include iron and vitamin B12. These deficiencies can cause a range of symptoms, including weakness and fatigue.

How do you get rid of bad bacteria in your gut?

Rebalancing the gut ecosystem requires a multifaceted approach:

  • Probiotics: Probiotics are beneficial live bacteria and yeasts that can help restore the balance of the gut microbiota. Consuming probiotic-rich foods such as yoghurt, kefir, sauerkraut, kimchi, can introduce beneficial bacteria to the gut. Additionally, probiotic supplements can provide targeted strains of beneficial bacteria to support gut health.

  • Prebiotics: Prebiotics are dietary fibres that serve as food for beneficial bacteria in the gut. Including prebiotic-rich foods in your diet, such as garlic, onions, leeks, bananas, asparagus, and chicory root, can help promote the growth of beneficial bacteria and discourage the growth of harmful ones.

  • Fibre-Rich Diet: A diet high in fibre supports gut health by promoting regular bowel movements and providing nourishment for beneficial bacteria. Incorporate a variety of fruits, vegetables, whole grains, legumes, and seeds into your meals to ensure an adequate intake of fibre.

  • Avoidance of Excessive Sugar and Processed Foods: Bad bacteria thrive on sugar and processed foods. Minimise your consumption of refined sugars, artificial sweeteners, and highly processed foods. Focus on whole, unprocessed foods that nourish and support a healthy gut.

  • Antibiotic Use: Antibiotics may be necessary in some cases, for example if Small Intestinal Bacterial Overgrowth (SIBO) is identified. Alternatively, herbal antimicrobials can also be used.

See also: What Are 5 Tips To Improve The Digestive System?

About the author

Marilia Chamon, founder of Gutfulness Nutrition

Registered Nutritional Therapist, Gut Health & IBS Expert

Instagram @gutfulnessnutrition

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Health4921f95baf824205e1b13f22d60357a1Thu, 20 Jul 2023 17:31:23 +0100
What are 5 tips to improve the digestive system?https://www.abundanceandhealth.co.uk/en/blog/post/1691-what-are-5-tips-to-improve-the-digestive-system Our digestive system plays a crucial role in our overall well-being, affecting everything from nutrient absorption to immune function. However, in today's fast-paced and often stressful lifestyles, it's easy to neglect this vital system. That's why we've gathered here to explore five invaluable tips that can help you enhance and optimize your digestive system.

Whether you're dealing with occasional discomfort or simply seeking to improve your overall digestive wellness, these tips will provide you with practical strategies to promote a happier and healthier gut. 

Marilia Chamon, Registered Nutritional Therapist, Gut Health & IBS Expert and founder of Gutfulness Nutrition answers some of the most frequently asked questions around gut health. 

 What are 5 tips to improve the digestive system?

  • Eat a Diverse Plant-Oriented Diet: Focus on consuming a diet rich in fruits, vegetables, whole grains, legumes, nuts and seeds.

  • Stay Hydrated: Drink an adequate amount of water throughout the day to support proper digestion. Water helps soften stools, aids in nutrient absorption, and prevents constipation. Aim to drink at least 8 cups of water per day, and adjust your intake based on individual needs and activity levels.

  • Practise Mindful Eating: Slow down and chew your food thoroughly. Mindful eating allows for better digestion by giving your body enough time to break down food properly. Avoid eating in a rushed or stressed state, as it can disrupt digestion. 

  • Manage Stress: Chronic stress can affect digestive health. Find healthy ways to manage stress, such as exercise, meditation, deep breathing exercises, or engaging in hobbies. Practice relaxation techniques to help calm your mind and reduce stress-related digestive symptoms.

  • Be Physically Active: Regular physical activity promotes healthy digestion. Exercise can help stimulate intestinal contractions, improve blood flow to the digestive organs, and reduce the risk of constipation.

It's important to note that these tips are general recommendations and may not be suitable for everyone. If you have specific digestive concerns or underlying health conditions, it's recommended to consult with a registered nutritionist for personalised advice.

About the author

Marilia Chamon, founder of Gutfulness Nutrition

Registered Nutritional Therapist, Gut Health & IBS Expert

Instagram @gutfulnessnutrition

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Health8303a79b1e19a194f1875981be5bdb6fTue, 27 Jun 2023 16:07:58 +0100
The best supplements to take on holidayhttps://www.abundanceandhealth.co.uk/en/blog/post/1689-the-best-supplements-to-take-on-holiday When planning a vacation, most people focus on packing clothes, toiletries, and other essentials, but they often overlook the importance of maintaining their health during their trip. Traveling can disrupt your usual routines and expose us to new environments and challenges that can impact your wellbeing. To support your overall health and wellbeing while on vacation, it's worth considering incorporating some essential supplements into your travel routine. In this article, we will explore a range of supplements recommended by experts to help you stay healthy and energized throughout your holiday.

  1. Probiotics: Supporting Digestive Health

Traveling often exposes us to new foods, unfamiliar bacteria, and changes in your diet, which can sometimes lead to digestive discomfort. Probiotics are beneficial bacteria that support a healthy gut microbiome, encouraging optimal digestion and nutrient absorption. Nourishing and supporting your gut microbiome may help with an unsettled stomach, bloating, diarrhea, or constipation. Look for a probiotic with diverse strains and a high colony-forming unit (CFU) count to ensure maximum effectiveness.

  1. Vitamin C and Zinc: Immune System Support

When traveling, especially by air or in crowded places, your immune system may face challenges due to exposure to new pathogens. Vitamin C and zinc are powerful antioxidants that support the immune system and help defend against common infections. Vitamin C + Zinc lozenges offer the most effective delivery of nutrients for supporting immune cells that are being deployed to fight an upper respiratory tract infection- being absorbed directly in the throat, rather than the gut. The best type of lozenges contain vitamin C that is buffered and not acidic. Look for a formula that provides 100% of your daily vitamin c recommended intake. 

3. Magnesium: Beat Jet Lag and Deeply Relax

Magnesium is a mineral that plays a crucial role in numerous bodily functions, including sleep regulation and stress management. When it comes to sleep, magnesium helps activate the parasympathetic nervous system, promoting relaxation and preparing the body for restful sleep. It is involved with the production of GABA, a neurotransmitter that calms the nervous system and aids in falling asleep faster. This mineral acts as a natural relaxant, helping to alleviate anxiety and promote a sense of calm. Consider incorporating a high-quality magnesium supplement into your travel routine to support restful sleep and manage stress levels effectively. Look for a form that has different magnesium chelates, which offer VIP routes of absorption. 

4. Overindulging Without Remorse with Curcumin

Curcumin is a valuable phytonutrient to consider when it comes to supporting your body after overindulging in food or alcohol during your vacation. Curcumin is a potent compound derived from turmeric known for helping support the body to modulate inflammation. Curcumin may help soothe an unsettled stomach—making it an excellent choice for recovery after indulging in rich or heavy meals. Look for a supplement that has a highly absorbable form of curcumin, such as a patented formula like Theracurmin®.

5. Protect and Soothe your Skin 

Colloidal silver offers a natural and effective solution for various skin concerns that may arise during your vacation. Whether you're spending time under the sun or exploring new environments, including a gel with colloidal silver and glutathione might promote healthy skin. Results RNA ACS 200 gel helps to soothe and protect the skin from irritations and discomfort caused by environmental factors. With its compact size and travel-friendly packaging, the ACS 200 gel is a must-have addition to your holiday essentials for maintaining radiant and happy skin throughout your trip.

6. Get Your Daily Dose of Sunshine 

A combination of Vitamin D3 and Vitamin K2 offers a range of benefits to support your overall health and well-being, especially when you're away from your daily routine. Vitamin D3 plays a crucial role in maintaining strong bones and a healthy immune system, while Vitamin K2 supports proper calcium utilization and promotes cardiovascular health. Neutrient D3-K2 provides an optimized blend of these essential vitamins, ensuring their maximum absorption and utilization by the body. The new formula was created for the whole family, and it is suitable for children as young as 7 years old. 

In conclusion, taking the right supplements can be a valuable addition to your travel routine, helping you maintain optimal health and wellbeing while on vacation. Incorporating essential supplements like, probiotics, vitamin C, magnesium and curcumin provide support in various aspects of your health, from immune function and digestion to sleep and stress management. Prioritizing your health while on vacation will ensure you make the most of your time away, feeling energized, and ready to enjoy every moment.

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Vitamin CBeauty7c4ede33a62160a19586f6e26eaefacfFri, 09 Jun 2023 08:56:13 +0100
Get pollen ready with a balanced gut microbiomehttps://www.abundanceandhealth.co.uk/en/blog/post/1688-get-pollen-ready-with-a-balanced-gut-microbiome Are you one of the millions of people who suffer from hay fever each year? If so, you'll be pleased to know that there's new hope on the horizon. The introduction of remarkable phytonutrients such as DHQuercetin and different forms of vitamin C which have the potential to provide relief for those plagued by sneezing fits and other frustrating symptoms.

From around March onwards, you may find yourself struggling with allergies, and it can be incredibly frustrating not knowing how to avoid them. Hay fever can leave you feeling very tired, relying on medicine and nasal sprays to alleviate the bothersome symptoms. However, there is good news for those with pollen allergies. Research suggests that taking probiotics before the pollen season begins may help reduce the symptoms associated with this allergy.

Hay fever, or allergic rhinitis (AR), is an allergic reaction triggered by pollen—the fine powder produced by plants for seed production. Pollen is transported by insects and the wind, causing trouble for hay fever sufferers when it comes into contact with their nose, mouth, eyes, and throat. The inflammation inside the nose caused by hay fever is medically referred to as allergic rhinitis.

Look after your gut microbiome

Numerous studies have explored the connection between the gut microbiome and hay fever, indicating that these friendly gut bacteria may be able to help reduce the severity of symptoms and improve the quality of life for sufferers1. It is believed that many allergies, including hay fever, are linked to a lack of bacterial diversity in the gut, possibly resulting from an overemphasis on hygiene in western societies. In fact, hay fever is predominantly seen in western populations.

Inflammation is a significant component of allergic rhinitis, and the friendly bacteria in your gut may play a role in help to balance the inflammatory response2. In fact, studies have revealed that this gut microbes may influence key inflammatory  biomarkers like C-reactive protein (CRP) and Interleukin 6 (IL-6), which are associated with allergic rhinitis3.

Hay fever and allergies are often linked to a disruption of the microbiome resulting in an imbalance in the microbiota, also called gut dysbiosis. Experts often recommend supplementing with a daily probiotic to help repopulate healthy bacteria in the gut microbiome4.

A very interesting study investigated the effect of Bifidobacteria mixture (B. longum, B. infantis, and B. breve) for  AR symptoms and quality of life in children with pollen-induced AR and intermittent asthma5.

See also WHAT ARE THE BENEFITS OF TAKING PROBIOTICS?

To help you get prepped and primed for pollen season choose a probiotic supplement that contains at least 20 different microbial strains and is high strength which means looking for at least 20 billion cfu per capsule. By supporting your gut this season you should hopefully be able to enjoy the great outdoors without your normal sniffles and sneezes.

Nutrient Neu Biotic has 20 live bacteria strains which naturally reside in the gut flora. It contains B. longum, B. infantis, and B. breve. Plus different Bifidobacterium strains, 13 different Lactobacillus strains, Streptococcus thermophilus and Enterococcus faeciu. 

REFERENCES

1. Jianghua Li et al., (2023) The gut microbiome and allergic rhinitis; refocusing on the role of probiotics as a treatment option. European archives of otorhinolaryngol, 280(2):511-517.
2. Liu P et al., (2022) Research Advances in the Treatment of Allergic Rhinitis by Probiotics, Journal of Asthma and Allergy, 15: 1413—1428.
3. Milajerdi A et al., (2020) The effect of probiotics on inflammatory biomarkers: a meta-analysis of randomized clinical trials, European Journal of Nutrition. 59(2):633-649
4.Hooi-Leng Ser et al., (2022) IDDF2022-ABS-0236 Healing the GUT with probiotics: can probiotics help relieve allergic rhinitis? Gut, 71:A63-A64.
5. Del Giudice MM, Indolfi C, Capasso M, Maiello N, Decimo F, Ciprandi G. Bifidobacterium Mixture (B Longum BB536, B Infantis M-63, B Breve M-16V) Treatment in Children With Seasonal Allergic Rhinitis and Intermittent Asthma. Ital J Pediatrics (2017) 43(1):25. doi: 10.1186/s13052-017-0340-5 

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Vitamin CHealthae614c557843b1df326cb29c57225459Thu, 08 Jun 2023 14:06:50 +0100
A WOMAN'S GUIDE TO THE KETOGENIC DIEThttps://www.abundanceandhealth.co.uk/en/blog/post/1687-a-womans--guide-to-the-ketogenic-diet A WOMAN'S GUIDE TO THE KETOGENIC DIET 

Our health and the wellbeing of the body depend a lot on what we eat. The ketogenic diet has gained immense popularity in recent years and has been used by many people for weight management strategies, to support mental clarity, and enhance overall wellbeing. In this blog, we dive into the fundamental principles of the ketogenic diet and explore how women can optimise their experience with this low-carb, high-fat approach.

THE KETOGENIC DIET

A healthy lifestyle, regular physical activity and a balanced diet are the main pillars of our psychophysical wellbeing. In some cases, however, despite a correct diet, our body does not react to stimuli as we would like. This is the case, for example, during the menopause, a delicate period during which, due to the drop in oestrogen, women are subject to changes in weight as well as mood. In this phase of life, the ketogenic diet, a strict dietary regimen in which carbohydrates are severely reduced in favour of proteins and fats, may be useful. This allows the body to reach so-called ketosis in 48/72 hours, a process whereby glycogen reserves (storage sugar) are exhausted and ketones, which are produced in the liver, are used to meet the energy demands of the nervous system.

Usually, our functional cells use the energy provided by carbohydrates to perform their tasks. In their absence they use ketones as their main energy fuel. In this case, the metabolism changes and is forced to use fats instead of carbohydrates as an engine and alternative source of energy.

The keto diet is a low-carb, low-calorie diet high in protein and good fats rich in omega-3, which must be included to maintain the state of ketosis. It provides a daily intake of 1200 calories per day, which can become as high as 800-900 in the Very Low Calories Keto Diet.

The food intake should be broken down as follows

  • Carbohydrates at 10%, divided into three portions

  • Protein between 15% and 25%

  • Fat between 70% and 75%

FOODS TO INCLUDE

Protein: red meat, white meat, eggs, fish

Fats: extra virgin olive oil and healthy fats

Low carb vegetables: green leaf, cabbage, broccoli, courgettes, mushrooms etc.

FOODS TO AVOID 

Sugary foods: sugar, fresh fruit, dried fruit, fruit juices, cakes, biscuits, chocolate, 

Starchy carbs: potatoes, sweet potatoes, cereals, legumes

Your nutritionist can help advise you on a suitable menu depending on your gender, age, weight and health characteristics of the patient.

ADVANTAGES OF A KETO DIET

  • fast results

  • weight loss

  • improved mood

  • reduction of hunger pangs

  • stabilising insulin and blood glucose levels 

When is a keto diet not suitable? 

Maintaining ketosis for long periods of time may create serious problems in the long term. And even in the short term ketosis may have some complications such as signs of liver and kidney fatigue, nausea, constipation, fatigue and nutrient deficiencies (calcium, vitamin D, iron, magnesium and folic acid). When following this type of diet, therefore, it must be well supplemented with minerals and vitamins to avoid dehydration, among other things.

Once the restrictive cycle is over, it is necessary to re-educate the body to eat everything, gradually reintroducing foods in a precise order and controlled portion sizes, starting first with low-glycemic foods: fruit, then cheese, to continue with legumes and finally bread, pasta and cereals. 

This type of diet must be very strict otherwise ketosis may not activate in the presence of even a minimal carbohydrate input from which to draw energy. A ketogenic diet should be avoided in pregnancy and during lactation.

DIFFERENT EFFECTS OF THE KETOGENIC DIET ON MEN AND WOMEN

A study at the University of Iowa by Dr E. Dale Abel, Chairman of the Department of Internal Medicine, has shown that the ketogenic diet shows variations in results between men and women. Men seem to be able to lose weight more easily by following this diet. According to the research, the female hormone oestrogen makes the difference, in the absence of oestrogen the slimming effect seems to be much more noticeable. Moreover, women seem to have more difficulty losing weight than men because they have a more complex regulation of blood sugar. This is why, once again, a ketogenic diet is a useful diet during the menopause and post-menopause, as there is a drop in oestrogen during this period. There is also an increase in the weight of fat mass as well as the probable onset of insulin resistance (a risk factor for type 2 diabetes) and the risk of vascular disease. 

THE ROLE OF SUPPLEMENTS

The ketogenic diet and intermittent fasting are effective nutritional strategies but are not  without their drawbacks. They may lead to more or less serious deficiencies, so it’s necessary to supplement correctly in order to maintain body balance.

Neutrient Magnesium is a highly effective formula containing a unique blend of four potent bioactive magnesium chelates (magnesium taurate, magnesium bisglycinate, magnesium citrate and magnesium malate) alongside magnesium oxide, providing the best magnesium efficacy by using multiple cellular absorption pathways. Magnesium helps reduce tiredness and fatigue and helps rebalance the nervous system.

Magnesium deficiency is very common and with the ketogenic diet, values may be lowered even further due to the strict diet regime. Together with the stress of our hectic days, often also characterised by sleep disturbances or anxious periods, magnesium is supportive for mood and mindset and very stimulating when dieting to achieve set goals.

The daily intake dose should be 375 mg per day. Neutrient Magnesium provides 244 mg per 2 capsules, according to the maximum safe supplementation threshold.

Neutrient Butterfat Keto is a mixture for burning fat faster as MCT is rapidly converted into ketones to act as an energy reserve fuel, without being stored as fat.

Following somewhat restrictive diets may be a good way to support body changes, but we must always take care to provide the right supplementation to avoid imbalances and achieve mental and physical balance.

About the author

Dott.ssa Mariachiara Ruggiero

Sociologist & Victory Mental Performance Coach

Victory Mental Performance Coaching – The art of enhancing the mind and turning doubts and anxieties that hinder performance into strengths and motivators.

REFERENCES

  • Ketogenic Diet – Wajeed Masood; Pavan Annamaraju; Kalyan R. Uppaluri

  • Caron JP, Kreher MA, Mickle AM, Wu S, Przkora R, Estores IM, Sibille KT. Intermittent Fasting: Potential Utility in the Treatment of Chronic Pain across the Clinical Spectrum. Nutrients. 2022 Jun 18;14(12):2536. doi: 10.3390/nu14122536. PMID: 35745266; PMCID: PMC9228511

  • Ford C, Chang S, Vitolins MZ, Fenton JI, Howard BV, Rhee JJ, Stefanick M, Chen B,Snetselaar L, Urrutia R, Frazier-Wood AC. Evaluation of diet pattern and weight gain inpostmenopausal women enrolled in the Women's Health Initiative Observational Study

  • Duval K, Prud'homme D, Rabasa-Lhoret R, Strychar I, Brochu M, Lavoie JM, Doucet E.Effects of the menopausal transition on dietary intake and appetite: a MONET Group Study 

  • Females respond poorly to ketogenic weight loss diet in an animal model | Endocrine Society

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Health7fea637fd6d02b8f0adf6f7dc36aed93Tue, 23 May 2023 10:36:12 +0100
Understanding Sports Nutrition with Christine Baileyhttps://www.abundanceandhealth.co.uk/en/blog/post/1686-understanding-sports-nutrition-with-christine-bailey



In this insightful webinar, Christine Bailey MSc MBANT MIFM PGCE, an award winning Nutritional Therapist, Functional Nutrition Practitioner, Chef, Author and Broadcaster with over 20 years of experience walked us through the importance of nutrition for performance and health. 

As nutrition science evolves every day, we learn that there is no “one rule fits all”, while one athlete might need extra protein, another might only need the average amount. According to Christine, personalised nutrition is important for athletes to ensure they are consuming the right types and amounts of fuel for their specific sport or event. This is why considering factors such as exercise goals, current diet, genetics, age, gender, medical history, training seasons/demands, lifestyle, stress management, and sleep patterns are vital. 

Let's talk key nutrients for sports

Christine mentions some key nutrients that might be worth including in an athlete's diet and that are easily depleted when exercising. First in her list is creatine, a substance found naturally in muscle cells. Some people might be more susceptible to lower levels of creatine, like: vegetarians, vegans or older athletes. Women could also be at risk due to their lower body stores of creatine, especially during menopause. Experts suggest that incorporating certain dietary elements into an athlete's routine, like creatine may promote overall physical and cognitive well-being.

B vitamins were also mentioned by Christine as some of the best allies for athletes. Exercise increases the body's requirements for B-vitamins, which are essential for energy production, cell synthesis, and repair. Christine explained that active individuals with poor or insufficient B-vitamin intake may have a reduced ability to perform high-intensity exercise. Research indicates that riboflavin and vitamin B-6 requirements may increase with exercise. 

In athletes, suboptimal levels of iron, magnesium, B vitamins, glutathione, and creatine can negatively affect performance, so it is important to be mindful of these micronutrient levels.

Lastly, magnesium was mentioned as being crucial for energy production during exercise, with strenuous exercise increasing magnesium loss through sweat and urine. Christine says that athletes often have low magnesium intakes, which might impact muscle strength and endurance, recovery and bone health. On the other hand, adequate magnesium levels can decrease oxygen requirements during exercise, improve glucose availability, and decrease the incidence of muscle cramps. Magnesium also plays a role in helping reduce stress and promoting better sleep.

For an endurance athlete magnesium is key because they can work out harder without using so much oxygen

What type of protein should I eat?

Adequate protein intake is essential for muscle repair and recovery after exercise, and can also help prevent muscle loss during periods of immobilisation due to injury. Christine encouraged athletes to consider consuming 15 g of protein derived from collagen plus vitamin C, 30 to 60 minutes before training to support connective tissues, and leucine-rich protein like whey to support muscle mass and strength.

Collagen supplementation may help support cartilage and reduce the risk of joint injury, as well as improve recovery time for soft tissue injuries. 

How to support injury recovery?

The management of tissue injuries involves two phases: inflammation and remodelling/repair. During the first phase you should consider anti-inflammatory foods containing omega-3s, turmeric/curcumin, and ginger.

During the second phase Christine advises consuming sufficient calories to support healing, evenly spreading protein intake throughout the day, avoiding alcohol consumption, and including copper-rich foods such as nuts, seeds, and lentils. Additionally, consuming collagen at doses of 15g spread through the day with vitamin C may support collagen cross-linking.

During the webinar, Christine brought up boswellia, a plant extract that some people believe may possess properties that could alleviate physical discomfort and soreness caused by exercise-induced muscle and joint injury. This extract has also been suggested to have protective effects that could be beneficial during intense exercise periods.

Immune system and sports: the missing link

Regular moderate exercise is associated with a reduced risk of infections, but prolonged periods of strenuous exercise and intensified training or competition are associated with an increased risk of infections, especially upper respiratory tract infections. After prolonged exercise, the immune system is usually depressed, creating an "open window" of decreased protection, during which viruses and bacteria can gain a foothold, increasing the risk of developing an infection. 

Christine suggests considering Zinc, an essential mineral that plays a crucial role in many bodily functions, including immune system function. Foods that are high in zinc include oysters, beef, and legumes. Zinc supplementation may help support immune function, especially in those who are deficient in this mineral. 

Christine also mentioned the potential benefits of probiotics, which are live bacteria that can be beneficial to human health. Some researchers believe that these microorganisms could promote a healthy gut microbiome, which could potentially aid in supporting the body's defense function. Probiotics can be found in fermented foods like yogurt, kefir, and kimchi. 

Lasly, Christine talked about the importance of vitamin D, a fat-soluble vitamin that is important for bone health and immune system function. It is produced by the body when the skin is exposed to sunlight, but it can also be obtained through diet and supplements. Vitamin D supplementation may be especially beneficial for individuals who are deficient in this vitamin, says Christine, such as those who live in areas with limited sunlight or who have darker skin tones.

If you want to have exclusive access to the webinar, click here

If you have questions for our in-house nutritionist, please send them through our social media channels! 

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Vitamin Bb618c3210e934362ac261db280128c22Wed, 10 May 2023 15:44:06 +0100
PROBIOTICS FOR WOMENhttps://www.abundanceandhealth.co.uk/en/blog/post/1685-Probiotics-for-women Many typical ailments experienced during the life stages of a woman may be reduced or prevented by maintaining a healthy balanced microbiome. As well as making positive dietary changes, probiotics for women are considered an absolute must when focusing on skin health, fertility and menopause.

See also: What are the benefits of taking probiotics?

Probiotics and teenage spots

Blotchy skin and spots don’t have to be so troublesome during your teens. There is mounting evidence that dietary changes alongside probiotic supplements helps balance the skin microbiome. Lactobacilli and Bifidobacterium are currently the most commonly used probiotics to help address skin inflammation and decolonise skin pathogens. Prebiotics like FOS have also been shown to help support treatments for skin conditions like acne and dermatitis.1

Sex and probiotics

Being sexually active may put you at risk of a number of sexually transmitted infections (STIs). Maintaining a healthy vaginal flora decreases your likelihood of picking up STIs. Certain strains of probiotic bacteria such as L. rhamnosus and L reuteri help to restore the acidic pH of the vagina whilst taking up space on intimate areas preventing harmful bacteria from flourishing.

Microbiome, pregnancy and breastfeeding

Dietary deficiencies affect both mother and baby, and the health and diversity of the gut microbiome is of great importance during pregnancy.  Evidence indicates that the mothers’ microbiome may influence maternal well-being and post-partum recovery. Some research suggests that disturbances in the gut microbiome are linked to preeclampsia and even post-partum depression.2

Probiotics and the menopause

During the menopause oestrogen levels dip setting the scene for night sweats, hot flushes and increased risk of vaginal dryness, vaginal atrophy, cardiovascular disease and diabetes. However, a collection of clever gut microbes known as the ‘estrobolome’ step in and reactivate oestrogen so it can be recirculated in the body. This vital process may provide a source of oestrogen for the vaginal microbiota, which plays a key role in genitourinary health.3

Supporting your estrobolome with a probiotic supplement helps keep vaginal lactobacilli topped up keeping menopausal symptoms at bay. The use of Lactobacillus in clinical researchhas been shown to prevent the recurrence of urinary tract infections and bacterial vaginosis.4 Altering the gut microbiota with a multi-strain formula with a range of Lactobacilli species offers key menopausal support as well as reducing the risk of long-term chronic disease.5

Also read: 10 reasons to take probiotics 

Subscribe to our newsletter to receive exclusive offers 

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References
1. Lolou V, Panayiotidis MI. Functional Role of Probiotics and Prebiotics on Skin Health and Disease. Fermentation. 2019; 5(2):41. https://doi.org/10.3390/fermentation5020041.
2. Siddiqui, R.; Makhlouf, Z.; Alharbi, A.M.; Alfahemi, H.; Khan, N.A. The Gut Microbiome and Female Health. Biology 2022, 11, 1683. https://doi.org/10.3390/ biology11111683.
3. Brandilyn A Peters, Nanette Santoro, Robert C Kaplan & Qibin Qi (2022) Spotlight on the Gut Microbiome in Menopause: Current Insights, International Journal of Women's Health, 14:, 1059-1072, DOI: 10.2147/IJWH.S340491.
4. Falagas ME, Betsi GI, Tokas T, Athanasiou S. Probiotics for prevention of recurrent urinary tract infections in women: a review of the evidence from microbiological and clinical studies. Drugs. 2006;66(9):1253-61. doi: 10.2165/00003495-200666090-00007. PMID: 16827601.
5. Liu, Y., Zhou, Y., Mao, T. et al. The relationship between menopausal syndrome and gut microbes. BMC Women's Health 22, 437 (2022). https://doi.org/10.1186/s12905-022-02029-w
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HealthBeauty5d79099fcdf499f12b79770834c0164aTue, 02 May 2023 12:52:55 +0100
Altrient C wins ‘Best Skin Supplement’!https://www.abundanceandhealth.co.uk/en/blog/post/1684-altrient-c-wins-best-skin-supplement-

Altrient C took home Gold in the Get the Gloss Wellness Awards 2023 in the category ‘Best Skin Supplement’!

“Altrient is a hero supplement for both skin and all-round health. When people hear vitamin C, they often think about the immune system, but actually, Altrient's studies have shown significant improvements in skin health from taking just one sachet a day,” says judge Dr Sophie Shotter.

This award was judged by a panel of expert judges across 31 categories, and after rigorous testing, the editors and judges from the fields of medicine, aesthetics, nutrition, dentistry, fitness and many more, narrowed down entries to finalists and then judged on the Gold, Silver and Bronze awards for each category. 

Vitamin C for Skin

As discussed by Nadine Baggott in the recent ITV This Morning segment featuring Altrient C, both topical and oral vitamin C is renowned for its effect on skin health due to its importance in collagen production and regeneration. 

Collagen is the most abundant protein in the human body and is responsible for our connective tissue health, strengthening the dermis layer of the skin and preventing joint and bone pain. Elastin is a protein which is found in our connective tissues as well as the lungs, aorta and skin. It is the protein that allows our skin to stretch and return to its original shape. 

Vitamin C is an essential cofactor for the two enzymes which are required for collagen production. Vitamin C is required for skin cell function absolutely essential for two key enzymes involved with collagen synthesis and repair, with many skin experts suggesting that the deterioration of collagen and elastic fibres is the major contributory factor for wrinkle formation

Noticeable skin ageing occurs with the menopause since collagen loss happens due to oestrogen deficiency caused by the menopause.

Why is Altrient C loved by the experts?

Altrient are committed to ensuring the best quality and in 2014, Altrient C was put to the test by Princeton Consumer Research UK in a double-blind placebo trial. The results were truly glowing! The study demonstrated that taking 1 sachet a day for 3 months can increase skin elasticity by 35%, and 3 sachets per day for 3 months can increase skin elasticity by 61%.

These results demonstrate the importance of vitamin C for skin health and how it can support a glowing complexion. 

Altrient were delighted to win the Get the Gloss Wellness Award for Best Skin Supplement. To find out more about how Altrient can help your skin, take the Skin Personality Test now to receive your recommended protocol and lifestyle tips.

TAKE THE TEST

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Vitamin CBeauty1ef91c212e30e14bf125e9374262401fFri, 28 Apr 2023 13:52:55 +0100
Did you catch Altrient C on ITV’s ‘This Morning’ with Nadine Baggott as she shares her top Vitamin C picks for skin?https://www.abundanceandhealth.co.uk/en/blog/post/1683-did-you-catch-altrient-c-on-itvs-this-morning-with-nadine-baggott-as-she-shares-her-top-vitamin-c-picks-for-skin As we leave the colder winter days behind us, we want to leave behind dry, winter skin too! If you're looking to get bright, glowing skin for the summer season, incorporating vitamin C into your skincare routine is a must, and beauty expert Nadine Baggott shared her favourite topical and oral vitamin C products with the ITV This Morning team, revealing Altrient C as one of her top supplemental vitamin C formulations for skin!

You can watch the video below:

Why is vitamin C important for skin?

Nadine explains the importance of vitamin C, referring to it as a ‘health Pac Man’ which goes through our system and helps to get rid of ‘baddies’. Vitamin C is a powerful antioxidant that helps to protect the skin from environmental damage and UV damage. Additionally, vitamin C can help to even out skin tone and fade dark spots, resulting in a more radiant complexion.

One of vitamin C’s most well known benefits is that it is essential for collagen production, a vital protein that helps keep our skin firm and youthful. Collagen production naturally declines with age, leading to wrinkles and sagging skin. Vitamin C plays a critical role in the production of collagen by helping to convert the amino acid proline into collagen.


Why topical and oral vitamin C?

Nadine explains that it is hard to get enough vitamin C in our diet to see the benefits mentioned above in our skin. Therefore, many dermatologists recommend that we should be applying it on top, and from within. She explains that although it is rare in the Western world to be deficient in vitamin C, dermatologists believe that you can’t get enough to get in to your skin, which is where oral vitamin C can help.

Once vitamin C enters our system, it tends to work its way outward, and Nadine explains that as our skin tends to be the last step in that outward process, it’s important to ensure we have high enough levels of vitamin C to achieve glowing skin.

What form of vitamin C is best?

The form of supplemental vitamin C you choose is very important, as vitamin C is a water soluble vitamin and in some forms, its absorption can be on the lower end of the scale and it ends up being flushed out of our systems. Liposomal vitamin C however, is an extremely effective form, whereby maximised absorption is achieved. Altrient C’s tiny liposomal bubbles consist of bi-layers of phospholipid molecules (similar to your own body’s cell membranes), that protect the contents and manage to by-pass the digestive juices to deliver the vitamin C directly to the cells. This unique method of delivery protects the vitamin C from oxidation and degradation avoiding gastro-intestinal distress and ensures maximised absorption.Find out more on how Altrient works here.

To find out more about the benefits of Altrient C for our skin health, and how it can help you achieve that glow, visit the Cherish Skin Personality Protocol!

OR- take the Skin Personality test today to find out which liposomal nutrient alongside vitamin C is the best match for your skin’s concerns and needs!

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Vitamin CBeautyfddd7938a71db5f81fcc621673ab67b7Wed, 26 Apr 2023 10:29:01 +0100
10 REASONS TO TAKE PROBIOTICShttps://www.abundanceandhealth.co.uk/en/blog/post/1682-10-reasons-to-take-probiotics GET IMPACT WITH A MULTI-STRAIN PROBIOTIC

More recently, scientific evidence suggests that taking a multi-strain probiotic which combines a range of different microbial species each with different effects against different pathogens, may have a broader spectrum of action and benefits compared to taking a probiotic supplying just a single strain.1 For those with compromised gut microbiomes, a course of probiotics might be the most promising option for putting the brakes on a whole range of troublesome ailments.

10 REASONS TO TAKE PROBIOTICS

1. Skin flare-ups

The skin has its own microbiome consisting of millions of bacteria, fungi and viruses. A disruption to this microbiome is associated with a number of common skin issues.2 Supplementing with a multi-strain probiotic formula may be a positive addition to a natural protocol for the therapeutic management of skin inflammation.

2. Traveller’s tummy

Travelling in some countries may expose you to pathogenic gut bacteria, the kind which produces nasty toxins that trigger diarrhoea and stomach cramps. Taking a course of probiotics, with at least 20 different strains per capsule, helps keep the gut replenished with friendly bacteria to outcompete any incoming foreign microbes in your food and water, helping prevent holiday diarrhoea.3

3. Course of antibiotics

Antibiotics are important for fighting out-of-control infections and in some cases can be lifesaving. However, antibiotics also take a good swipe at your gut microbiome. Evidence supports probiotic strains such as Lactobacillus rhamnosus for the prevention of antibiotic-associated diarrhoea.4

4. Steroid medications

Steroids are essential medication for many serious illnesses and the downside is that steroids contribute to many gut issues. Taking probiotics alongside steroid medications is a smart move to help counteract these side effects. Interestingly, research shows probiotics may help reduce the amount of steroids needed when treating inflammatory bowel diseases.5

5. Gut dysbiosis

Dysbiosis simply means an imbalance between friendly bacterial and pathogenic bacteria within your gut microbiome. When the balance is tipped in favour of pathogenic bacteria this dysbiosis triggers inflammation, digestive discomfort, low energy, low mood and immune irregularities, all symptoms associated with many illnesses. Taking a multi-strain probiotic with at least 20 different stains and prebiotics is the first step in helping rebalance your microbiome.

6. Unsettled digestion

Gut irregularities, bloating, wind and bouts of diarrhoea and constipation (IBS) are likely associated a bacterial overgrowth in the small intestines. Repopulating your gut with a mix of probiotics (Bifidobacterium longum, B.bifidum, B. lactis, Lactobacillus acidophilus, L. rhamnosus and streptococcus thermophilus)s has been shown to help ease many of these symptoms.6

7. Frequent UTI’s

Bacterial or yeast infections within the vagina, bladder or urethra are very common and regularly taking probiotics is a good way to safeguard against these irritating, painful and often recurring infections. Probiotics are considered beneficial for preventing recurrent UTIs in women and it’s L. rhamnosus  and L. reuteri  which clinical studies have shown to be the most effective.7

8. Feeling blue

It seems how we feel isn’t determined solely by the nervous system and your mood may actually be influenced by your gut microbiota via the gut-brain communication network. Results from research show the benefits of probiotics for mood issues such as anxiety and depression.8,9

9. Seasonal reactions

Hayfever could be a thing of the past if you take probiotics. In a recent study,  a probiotic supplement containing L. reuteri, L. plantarum, L. rhamnosus, B. lactis and FOS was found to be effective at helping ease common hayfever symptoms.10

10. Food sensitivities

Weakened immunity is a key factor in allergic diseases and food sensitivities, which is often due to imbalanced gut microflora and a damaged intestinal barrier. Healing a leaky gut and replenishing friendly gut bacteria with a multi-strain high strength probiotic is the first step towards maintaining optimum immune function and a good strategy for coping with food intolerances.11,12

Share this article with your friends and family!

REFERENCES

1. C.M.C. Chapman, G.R. Gibson, I. Rowland. In vitro evaluation of single- and multi-strain probiotics: Inter-species inhibition between probiotic strains, and inhibition of pathogens. Anaerobe 2012;18, 4: 405-413. https://doi.org/10.1016/j.anaerobe.2012.05.004.
2. Boyajian JL, Ghebretatios M, Schaly S, Islam P, Prakash S. Microbiome and Human Aging: Probiotic and Prebiotic Potentials in Longevity, Skin Health and Cellular Senescence. Nutrients. 2021; 13(12):4550. https://doi.org/10.3390/nu13124550.
3. B. R. Goldin, S. L. Gorbach, Clinical Indications for Probiotics: An Overview, Clinical Infectious Diseases, Volume 46, Issue Supplement_2, February 2008, Pages S96–S100, https://doi.org/10.1086/523333.
4. Szajewska, H. and Kołodziej, M. (2015), Systematic review with meta-analysis: Lactobacillus rhamnosus GG in the prevention of antibiotic-associated diarrhoea in children and adults. Aliment Pharmacol Ther, 42: 1149-1157. https://doi.org/10.1111/apt.13404.
5. Dore, M.P., Rocchi, C., Longo, N.P. et al. Effect of Probiotic Use on Adverse Events in Adult Patients with Inflammatory Bowel Disease: a Retrospective Cohort Study. Probiotics & Antimicro. Prot. 12, 152–159 (2020). https://doi.org/10.1007/s12602-019-9517-0.
6. Yoon JS et all Effect of multi-speciesw probiotics on irritable bowel syndrome: a randomized , double-blind, placebo-controlled trial. J Tgastroenterol Hepatol 2013, epub Jul 5.
7. Falagas ME, Betsi GI, Tokas T, Athanasiou S. Probiotics for prevention of recurrent urinary tract infections in women: a review of the evidence from microbiological and clinical studies. Drugs. 2006;66(9):1253-61. doi: 10.2165/00003495-200666090-00007. PMID: 16827601.
8. Noonan S, Zaveri M, Macaninch E, Martyn K. Food & mood: a review of supplementary prebiotic and probiotic interventions in the treatment of anxiety and depression in adults. BMJ Nutr Prev Health. 2020 Jul 6;3(2):351-362. doi: 10.1136/bmjnph-2019-000053. PMID: 33521545; PMCID: PMC7841823.
9. Thangaleela S, Sivamaruthi BS, Kesika P, Chaiyasut C. Role of Probiotics and Diet in the Management of Neurological Diseases and Mood States: A Review. Microorganisms. 2022; 10(11):2268. https://doi.org/10.3390/microorganisms10112268.
10. Ried K, Travica N, Paye Y, Sali A. Effects of a Probiotic Formulation on Seasonal Allergic Rhinitis in Adults-A Randomized Double-Blind Placebo-Controlled Trial: The Probiotics for Hay Fever Trial. Front Nutr. 2022 May 23;9:887978. doi: 10.3389/fnut.2022.887978. PMID: 35677549; PMCID: PMC9169690.
11. Castellazzi AM, Valsecchi C, Caimmi S, Licari A, Marseglia A, Leoni MC, Caimmi D, Miraglia del Giudice M, Leonardi S, La Rosa M, Marseglia GL. Probiotics and food allergy. Ital J Pediatr. 2013 Jul 29;39:47. doi: 10.1186/1824-7288-39-47. PMID: 23895430; PMCID: PMC3733627
12. Hiippala K, Jouhten H, Ronkainen A, Hartikainen A, Kainulainen V, Jalanka J, Satokari R. The Potential of Gut Commensals in Reinforcing Intestinal Barrier Function and Alleviating Inflammation. Nutrients. 2018 Jul 29;10(8):988. doi: 10.3390/nu10080988. PMID: 30060606; PMCID: PMC6116138.
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HealthBeauty6a81681a7af700c6385d36577ebec359Fri, 21 Apr 2023 10:07:10 +0100
27 REASONS TO LOVE CURCUMIN +https://www.abundanceandhealth.co.uk/en/blog/post/1681-27-reasons-to-love-curcumin- WHY IS NEUTRIENT LAUNCHING CURCUMIN+?

As you may now, the team behind Neutrient are practitioners themselves. When treating clients that need additional support for their bones and joints, curcumin is alway part of their recommended protocol, so it made sense to add one to the Neutrient range and as with other Neutrient formulas take it one step further than other formulas on the market!

Curcumin+ is a potent botanical supplement that delivers superior quality absorption rates to support joint health and flexibility.  Turmeric and boswellia have been traditionally used in India to promote mobility and movement. Curcumin + contains not one, but two patented versions of these potent botanical extracts.

WHAT ARE THE BENEFITS OF ADDING CURCUMIN+ TO YOUR WELLNESS ROUTINE? 

Curcumin + features turmeric and boswellia extract, both powerful antioxidant-rich plant components, which provide key phytonutrient support:

• for movement, flexibility and mobility 

• during times of joint pain or inflammation

• during recuperation and recovery from illness or injury

• for those living sporty or active lifestyles

• after a period of food or alcohol over-indulgence

• alongside a cleansing or elimination diet

WHAT MAKES CURCUMIN + STANDOUT?

Curcumin+ is an innovative supplement containing not one, but two patented and clinically researched botanical extracts that allow the active ingredients to have a high rate of absorption without adding any unnecessary components. 

Theracurcumin®, a patented form of curcumin, uses a Japanese colloidal dispersion technology and a gentle milling process to create micronised curcumin particles that overcome absorption challenges. This standout ingredient will make it 27 times easier for your body to absorb curcumin and make use of its health properties. 

Casperome® contains 11 boswellic acids, including KBA and AKBA, as found naturally in frankincense resin. It uses phytosome technology to coat boswellia in phospholipids enabling boswellic acids to be absorbed 3 times more efficiently and 2 hours faster than standard boswellia. 

DOES CURCUMIN ALWAYS NEED PEPPER (PIPERINE) TO BE ABSORBED?

The short answer is no! Turmeric has been used as a health supplement for centuries, however, curcumin particles are very large, making it hard to get absorbed in the body and requiring people to take larger amounts in order to see any benefits.

Curcumin + went the extra mile including a patented formula: Theracurcumin® which gets past the absorption issues by using a special technology to reduce the size of curcumin particles allowing them to be 27 times more bioavailable than standard curcumin, keeping the formula simple by avoiding using more ingredients (pepper/piperine).

Boswellic acids are also poorly absorbed from standard supplements and extracts. Moreover, Boswellia particles attract each other and clump together making absorption hard. Casperome® coates particle surfaces with phospholipid phytosomes to keep boswellia particles separate, making them easy to absorb, faster. 

WHO WOULD BENEFIT FROM CURCUMIN+?

Curcumin + is perfect to support: movement and mobility as you grow older,  joint flexibility as a young and older adult; when recovering from a sports injury, for those living sporty or active lifestyles, after food or alcohol overindulgence and for cleansing or elimination diets. 

Specially important:

  • During recovery from a sports injury

  • Physically active lifestyles

  • Intense training schedules

  • During times of increased alcohol intake

CAN YOU USE CURCUMIN + WITH OTHER NEUTRIENT PRODUCTS?

Absolutely. Curcumin + provides numerous benefits from antioxidants, such as support for joint health and mobility, that you’ll want to take everyday alongside your other favourite Neutrient products!

For a holistic joints and muscles protocol from Neutrient we recommend you choose Advanced Collagen and Neutrient Magnesium. 

Start your day with Curcumin +, indulge in an afternoon Advanced Collagen snack- providing the many benefits of collagen and unwind during the night with Neutrient Magneisum. 

Share this article with your friends and family

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f50a6c02a3fc5a3a5d4d9391f05f3efcThu, 20 Apr 2023 15:42:51 +0100
WHAT ARE THE BENEFITS OF TAKING PROBIOTICS?https://www.abundanceandhealth.co.uk/en/blog/post/1680-what-are-the-benefits-of-taking-probiotics We’ve all become programmed into thinking we should be irradicating microbes to protect against infections and keep our home and working environments safe, clean and sterile.

However, not all bugs are bad bugs. One surprising scientific fact is that the body is made up of less than 1% human DNA. The rest is a rich plethora of bacteria, fungi, viruses and protozoa! These organisms co-exist peacefully within our bodies and some of these microbes even contribute to our health and wellbeing. Problems only tend to occur when the delicate balance between beneficial versus pathogenic microbes is disturbed.

Microbes flourish in warm moist environments, so the mouth, gut, lungs and genitals provide ideal living conditions. The use of medications, poor nutrition, stress and age can shift the balance in favour of pathogenic bacteria, fungi and other microbes, leading to inflammation and disease.

Evidence supports the benefits of probiotics as an antidote to this dilemma and probiotics work hand in hand with prebiotics. So, the ideal multi-strain probiotic formula should also contain prebiotics which provide food to help the probiotics settle into the gut microbiome.

THE DIFFERENCE BETWEEN PROBIOTICS AND PREBIOTICS

Most people are familiar with probiotics but are not always sure about the difference between probiotics and prebiotics. It’s pretty straightforward, one is the actual bacteria and the other is a soluble fibre.  

  •        Probiotics introduce beneficial bacteria into the gut, so probiotics are a dose of the good guys. Examples are lactobacilli and bifidobacteria.

 

  •        Prebiotics are special types of plant fibres which your body can’t digest that travel through to your gut where they act as a food source to stimulate the growth and activity of health-promoting bacteria already living in the gut. Examples are FOS and inulin.

FOODS THAT CONTAIN PROBIOTICS AND PREBIOTICS

There are a number of ways to introduce probiotics and prebiotics into your daily diet. Naturally fermented foods contain probiotics so adding natural live yoghurt, natural cottage cheese, kimchi, kombucha, sauerkraut, miso, tempeh and kefir to your shopping list is a good place to start.

Prebiotics are found in foods rich in soluble fibre and these include asparagus, leeks, onions, garlic, chicory, bananas, barely, oats, apples, flaxseeds, beans and lentils. Introduce small portions first and slowly build to larger portions to help you gut get used to this added source of fibre.

THE BENEFITS OF PROBIOTICS

Probiotics are no longer exclusively recommended for gut health, many additional health gains can be attributed to the complex activities of the good bacteria in your gut. The benefits of probiotics don’t just apply to gut symptoms like bloating and constipation, it’s now shown that there are advantages linked to body weight, female health, immune responses and brain function. 

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Health11d0e6287202fced83f79975ec59a3a6Thu, 13 Apr 2023 09:47:21 +0100
Does vitamin C improve skin?https://www.abundanceandhealth.co.uk/en/blog/post/1679-does-vitamin-c-improve-skin- Happy National Vitamin C Day! While we may associate this essential nutrient with its ability to ward off colds and flu, vitamin C is also incredibly important for maintaining healthy, youthful-looking skin. In this blog post, we'll explore the benefits of vitamin C for skin health, discuss the best food sources and supplements for getting your daily dose, and provide tips for incorporating oral vitamin C into your skincare routine. We will also take a deep dive into the Cherish Skin Personality to better understand why vitamin C is a hero skin ingredient.


How does vitamin C help improve skin? Let’s recap some of the key benefits.

  • Collagen synthesis: Studies have established that vitamin C is an essential nutrient that contributes to the formation of collagen for the normal function of skin. It works by helping to reactivate two enzymes involved in collagen formation - prolyl hydroxylase which helps stabilise a collagen molecule and lysyl hydroxylase which creates the cross-linking that helps strengthen collagen. Without vitamin C these specialised enzymes would struggle to work efficiently, halting the production of collagen. Collagen is a major component of the extracellular matrix that supports skin cells within the deep layers of the skin. As we age, our ability to produce new collagen declines which tends to affect skin hydration, elasticity and tone resulting in the appearance of fine lines, wrinkles and the visible signs of ageing. Diminished collagen levels could also mean that the skin becomes less able to provide an effective barrier to infection.
  • Helps fight UV-induced free radicals: While sunscreen is the best way to protect skin from UV rays, topical serums and creams with vitamin C can help neutralize free radicals generated by UV exposure that can damage skin cells and contribute to premature aging. Vitamin C's antioxidant properties can limit the effects of free radicals and prevent signs of skin aging triggered by UV rays.
  • Promotes a healthy inflammatory response: Vitamin C helps to inhibit free radicals from causing oxidative stress to the skin, protecting against skin irritation. Vitamin C can’t be stored in the body and is quickly depleted by stress, alcohol, smoking, inflammation, infections, poor diet and pollutants. This antioxidant vitamin is vital for your skin’s protection system. It is important to tackle vitamin C from both the inside and outside for optimal benefits, and while topical vitamin C serums offer various benefits, adequate dietary vitamin C intake offers many additional full-body benefits.

The best food sources of vitamin C:


The World Health Organisation recommends 400g or five portions a day, although other countries such as Canada suggest up to ten portions a day may be more beneficial to health. Some of the foods highest in vitamin C include citrus fruits, strawberries, kiwis, bell peppers, broccoli, and tomatoes.


The Cherish Skin Personality - a deep dive

The Altrient Skin Personalities are designed to help you identify how your skin age, type, tone and complexions will impact its nutritional requirements. The Altrient skin personality protocols provide deeply nourishing liposomal nutrition tailored to five skin personalities.

The Cherish Skin personality is based on our hero skin ingredient- vitamin C, which underpins each of the 5 Skin Personalities. The Cherish protocol helps to invigorate tired, dull, thin, fragile and lifeless skin with a naturally rejuvenating nutrition skin protocol. Start to preserve youthful skin firmness and elasticity by supporting your Cherish skin personality with the only known nutrient to actually stimulate collagen synthesis – hello, vitamin C!

Consisting of 2x Altrient C doses, the Cherish protocol provides sufficient vitamin C to support all aspects of skin cell activity and function from collagen synthesis to protection from UV damage.


An independent, double- blind, placebo-controlled study carried out by Princeton Consumer Research Centre in the UK revealed Altrient C to increase skin elasticity by 61% and reduce fine lines and wrinkles by 13.5% within 16 weeks. These glowing results highlight the significance of liposomal Altrient C for supporting collagen formation and normal skin function.

Taking a daily dose of liposomal vitamin C helps replenish your skin with the nutrient it needs to make collagen and preserve skin elasticity and firmness. Here are some extra nutrition and lifestyle tips to support your Cherish skin personality.

  • SPF Moisturiser- swap your daytime moisturiser to a product that contains high SPF for year-round protection
  • Reduce alcohol- drinking excessive amounts of alcohol can increase fine lines, under-eye puffiness, lip creases and thread veins
  • Vitamin C focus- include citrus fruits, purple and red berries, green leafy veg and parsley in your diet
  • Less sugar- sugar increases advanced glycation end products (AGE’s) whic can cause skin damage and ageing
  • Stop smoking- smoking lowers levels of vitamin C, damages collagen and elastin, contributing to wrinkles

Take the Skin Personality test now to discover which one best matches your skin, and be on your way to glowing results from within!


Is vitamin C really effective? Here’s what some of our customers have had to say about Altrient C:


For three months I have been trialing the popular Altrient liposomal vitamin C product. Usually pretty cynical about beauty product claims, I am very surprised to find that my skin has visibly improved in texture and it has much more 'glow' than before. So much so that several friends and even my husband has noticed! Also I got through this winter without any cold or infection which was a bonus - presumably due to a boosted immune system. If you have ever thought to try something to improve your skin, please try Altrient - it works!- Hilary

I have suffered from rosacea and bad skin for years but have never really taken much of an interest in skincare. I have tried various topical treatments over the years but not much worked. I started taking Altrient C about 8 months ago, mainly for the immune benefits and energy, but since taking them I have seen an improvement in my skin too. I have noticed that it is isn't as red and seems smoother - Martin

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Vitamin CBeautye6384711491713d29bc63fc5eeb5ba4fTue, 04 Apr 2023 18:16:31 +0100
Celebrating Nutrition and Hydration Week with Healthy Meal and Drink Ideashttps://www.abundanceandhealth.co.uk/en/blog/post/1677-celebrating-nutrition-and-hydration-week-with-healthy-meal-and-drink-ideas Nutrition and hydration are essential for a healthy body and mind. Without proper hydration, our bodies cannot function correctly, and without a balanced diet, we can become nutrient deficient, leading to a host of health problems. It is crucial to prioritize our health by ensuring that we consume an adequate amount of water and nutrient-rich foods daily.

Not consuming enough water can lead to dehydration, fatigue, and impaired cognitive function. On the other hand, following a predominately western diet, characterized by a high intake of processed foods, is also a significant contributor to chronic diseases such as obesity, type 2 diabetes, and heart disease.

To promote good health, we must incorporate nutrient-dense foods into our daily meals. Here are three healthy meal ideas that will provide essential nutrients for optimal health:

Grilled Salmon with Quinoa and Mixed Vegetables: This meal is a fantastic source of omega-3 fatty acids, protein, and fiber. Quinoa is a complete protein, providing all nine essential amino acids, while mixed vegetables offer a range of vitamins and minerals. Adding Neutrient Advanced Collagen to the quinoa can help support joint and bone health while also promoting healthy skin and hair.

Chickpea and Sweet Potato Curry: This vegan-friendly meal is packed with plant-based protein, complex carbohydrates, and fiber. Chickpeas are an excellent source of iron and zinc, while sweet potatoes provide vitamin A, potassium, and antioxidants. Adding Neutrient Butterfat Keto to this meal can provide healthy fats to help keep you feeling full and satisfied.

Nourishing Miso Soup: This soup is packed with nutrient-dense ingredients that can help nourish the body. Miso paste provides probiotics and live active cultures of bacteria, while seaweed offers a range of vitamins and minerals. By adding Neutrient Advanced Collagen to this soup you are also adding 300 million heat-stable cfu B.coagulans and B.subtilis spores!

In addition to healthy meals, staying hydrated is essential for good health. Here are three healthy drink ideas to help you stay hydrated throughout the day:

Green Smoothie: Blend spinach, kale, cucumber, apple, lemon juice, and water for a nutrient-packed smoothie. Adding Neutrient Advanced Collagen to this smoothie provides 80mg of vitamin C for normal skin function and collagen production.

Berry Blast Juice: Blend strawberries, blueberries, raspberries, and water for a refreshing and antioxidant-rich drink. Adding Neutrient Advanced Collagen with added vitamin C helps replenish collagen reserves for naturally glowing skin.

Homemade Chai Latte: Chai tea contains a blend of spices that have antioxidant properties and can aid in digestion. Honey provides natural sweetness and also contains antimicrobial properties. Drinking this Chai Latte with Butterfat Keto can be a great way to incorporate healthy fats into the diet while enjoying a delicious and comforting beverage.

Celebrating Nutrition and Hydration Week is an excellent opportunity to reflect on the importance of consuming a balanced diet and staying hydrated for optimal health. Incorporating nutrient-dense foods and healthy drinks into our daily routines can help us achieve our health goals and prevent chronic diseases. With the help of Neutrient Advanced Collagen and Neutrient Butterfat Keto, we can also support joint and bone health, as well as promote healthy skin and hair. Let's prioritize our health and make conscious choices to nourish our bodies and minds.

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Vitamin CHealthBeauty08e6bea8e90ba87af3c9554d94db6579Tue, 14 Mar 2023 09:03:33 +0000
International Women's Dayhttps://www.abundanceandhealth.co.uk/en/blog/post/1676-international-womens-day Today is International Women's Day, it's a time for reflecting on the achievements and struggles of women around the world. At Abundance and Health, we took the opportunity to hear from our female team members on their experiences, inspirations, and perspectives on leadership. They were asked a series of questions, including who their role models are, how to develop leadership skills, and what organisations can do to support women in leadership roles.

In this blog post, we'll share some of the insightful and inspiring responses from Abundance and Health's female workforce and explore how we can all work towards a more equitable and inclusive future.                     

 Francesca 

Ana Vidal 

Megan Duffin

EU Customer Service Manager EU Business Development   Altrient Brand Manager
 10 years  5 years   6 months 

         Jacqueline Bolle     

     Summer Leigh       

Szilvia Victoria Orchard

Head of Research Key Accounts manager   Market Access Manager
 8 years   2 years and 6 months   13 years

  

Who are some of your female role models?

F: Jane Goodall, Marie Curie, Emmeline Pankhurst

A: All the women of the planet who from the silence and the day to day open and opened doors towards the freedom to BE and decide WHO THEY WANT TO BE and not what is expected of them for being a woman in one culture or another. 

M: My mum, grandmothers and some female sporting legends.

J: Jacinda Ardern - New Zealand prime minister, Marie Polley, senior lecturer in health & Sciences at Westminster University, Heather Rosa Dean at ION, Frances Cox, friend and hair salon owner.

S: Krissy Cela, Meryl streep, Kate winslet, Paula radcliffe, Allyson Felix & my Mum

Sv: My role models are definitely 2 successful and hardworking women. My grandmother who is currently 94, still cooking for herself and although needs a hand for long walks and gardening now, she is one of the bravest person. My other role model is my 81 year old ex boss. She is a savvy, smart female leader who runs several educational organisations and she was the one who I learnt my transferable skill set in business.

What do you think are the best ways to develop leadership skills?

F: Create empathy with those around you

A: Honesty, authenticity, motivation, active listening, attentiveness, understanding, good communication and respect.

M: Practice, practice, practice! Empower team mates, inspire others and keep learning. 

J: Ongoing training, patience, encouragement, praise, support, provide opportunities to demonstrate skills

S: Inspire others, Practicing discipline, learn to listen, empower others, strategic thinking

Sz: Just like everything, becoming a good leader takes practice. There are no recipes for that. Every organisation is different and so is the team running it and contributing to the development of the company. There are several workshops nowadays to support the development of the skills needed for leaders. Don't be afraid of making mistakes and being vulnerable. It is shaping you to become the next leader of the future.

Who have been some of your biggest supporters throughout your career?

F: Human characters who have changed the world by doing good, even if not known personally.

A: My family and friends

M: My parents and my husband are always very supportive, helping me to make important decisions and choose what is right for me. 

J: Several employers, colleagues and friends

S: My parents, brother and partner

Sz: I would naturally think of my own family including my children and my besties, so make sure you keep time for them!!!

What do you think organisations can do to support and encourage more women to take on leadership roles?

F: Making women understand that they don't have to be like men, but simply shine in their diversity from them.

A: Identify the barriers that prevent women from applying for promotion. Establish a work-life balance programme agreed with the staff and effective so that women and men can perfectly combine life inside and outside work.

M: Ensuring the company culture is right will allow employees to feel engaged and supported as they transition into leadership roles. It's also important to acknowledge different types of leadership. And finally provide flexibility to support women in their professional goals. 

J: Recognise their skills and achievements, offer appropriate training...provide shadowing opportunities in other departments to learn new skills, offer trial periods in a new role, give regular feedback...

S: Provide career growth opportunities, implement fair and inclusive policies

Sz: Certainly support is needed, skills to develop and guide them to the path. What do organisations support men with? Possibly similar support would be just fine.

How do you inspire others?

F: Listening to them and creating empathy.

A: Standing up for what I believe in through love, listening to myself through my yoga and meditation practices, taking care of myself and realising my dreams, even if it means stepping out of my comfort zone. 

MAlways be a team advocate, ensuring everyone feels heard, showing empathy, and showing appreciation. 

J: Be generous with time and praise. Always recognise other people's skills and achievements. Share information that can be beneficial. Be positive and encouraging at all times.

S: With my enthusiasm and showing I care!

Sz: Happy Women's day lovely people. I have been told, my crazy energy which lifts the mood. Dreaming is great and necessary! Then think, that you can achieve your ideas and dreams, then, have a go! See the results. Learn from it and repeat.

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831c2f88a604a07ca94314b56a4921b8Tue, 07 Mar 2023 14:03:31 +0000
Supplement Your Skincare: Finding the Perfect Match for Your Skin- Millie Pryor talks to Dr Bibihttps://www.abundanceandhealth.co.uk/en/blog/post/1675-supplement-your-skincare-finding-the-perfect-match-for-your-skin-millie-pryor-talks-to-dr-bibi- Top London Personal Trainer, Millie Pryor, visited aesthetics expert Dr Bibi for a skin consultation as part of our Skin Personality campaign to talk all things skin health! 

Millie visited Dr Bibi to learn more about her Skin Personality and how she can achieve her skin goals with her recommended liposomal nutrition protocol of key Altrient ingredients. 

Expert skin advice 

Millie has been using Altrient for about 1 year and says "my favourite pairing is the vitamin c and the vitamin b." Being a busy personal trainer, Millie has a very active lifestyle and so needs to support her energy and immune system.

Dr Bibi explains that the pairing of Altrient Liposomal Vitamin C and Altrient Liposomal Vitamin B and Mineral Complex is ideal for Millie's lifestyle as it supports energy and immune system, while at the same time looking after her skin health!

The approach of combining supplements to deliver a tailored liposomal nutrition protocol to individual skin needs is a philosophy that Dr Bibi has adopted at her skin clinic (Dr Bibi’s favourite pairing is Altrient C and Glutathione!). When assessing a client's skin concerns, Dr Bibi will recommend a liposomal nutrition protocol (alongside topical and clinical treatments) to help achieve each client’s skin health goals as well as supporting other areas such as the immune system and energy. 

Dr Bibi recommends Millie to introduce Altrient R-Alpha Lipoic Acid into her routine, as it helps to protect cells against oxidative stress by recharging vital antioxidants needed to help fight these free radicals, which have been shown to destroy collagen. The Altrient Skin Personalities have been developed by experts to provide deeply nourishing liposomal nutrition tailored to 5 Skin Personalities:

  1. Quench

  2. Flawless

  3. Cherish

  4. Fierce

  5. Closure

The Skin Personalities test is a fantastic online tool to help you better understand your skin type and concerns, and will match you to one of the 5 Personalities mentioned above, where you will receive a nutrition protocol, lifestyle tips and 2 key Altrient liposomal supplements. 

Want to find out more? Discover your Altrient Skin Personality:

TAKE THE TEST

Altrient Skin Personality No. 5 | Closure 

The Flawless Skin Personality is a balancing protocol designed for skin prone to enlarged pores. Clogged and inflamed pores preceds spots and redness, shut down these pore preludes with a refining nutrition skin protocol. Support your Closure skin personality with two balancing nutrients your skin just can’t get enough of – vitamin C and alpha lipoic acid (ALA).

Closure skin personality protocol

Tight skin pores are supported by a strong collagen network and plenty of elastin. Many studies describe vitamin C as being essential for building and maintaining a strong collagen network. Collagen makes up to 80% of the dry weight of skin and provides it with strength, structure and stiffness1. Vitamin C also protects cells from oxidative stress generated by UV and pollutants, which attack collagen and widen pores2

ALA helps to protect the cells against oxidative stress caused by skin ageing free radicals from UV and environmental pollutants. Most antioxidants are limited by being water soluble or fat soluble- ALA is both, so it works in every cell and all areas of the body. Research shows ALA also recharges vital antioxdants3 needed to combat the free radicals that destroy collagen. R-ALA is the only natural form and has a higher absorption and bioavailability compared to the synthetic ‘S’ form4

Taking a daily dose of liposomal vitamin C and alpha lipoic acid helps support your skin with the nutrients it needs to keep pores clear and naturally balance your skin. Here are some extra nutrition and lifestyle tips to support your Closure skin personality.

· Vitamin C focus- Include citrus fruit, purple and red berries, green vegetables and parsley in your diet.

· Dairy- Avoid or consider the consumption of dairy products which contain proteins and hormones that increase oily secretions.

· Exfoliate- A BHA exfoliator 1-2 times per week sweeps away oil, dirt and dead skin for clear pores.

· Daily SPF- Use a light SPF on your face to protect against UV which damages collagen and elastin. 

· Clay Masks- Clay masks draw out oil and impurities, de-clogging pores so they appear minimised

· Deep Steam- Avoid heavy or oil-based products and use regular facial steams to remove oil from pores. 

References:

1. Surgery of the skin. 2005. pages 97-115. https://www.sciencedirect.com/science/article/pii/B9780323027526500122 [accessed 9.6.22.]

2. Bito T, Konishi T, Matsugo S. Phytochemical Stability of Lipoic Acid and Its Impact on Skin Ageing. Free Radical Research 2011; 45,8: 918-924.

3. Minich DM, Brown BI. A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients. 2019;11(9):2073. Published 2019 Sep 3. doi:10.3390/nu11092073

4. Salehi B, Berkay Yılmaz Y, Antika G, et al. Insights on the Use of α-Lipoic Acid for Therapeutic Purposes. Biomolecules. 2019;9(8):356. Published 2019 Aug 9. doi:10.3390/biom9080356

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Vitamin CR-Alpha Lipoic AcidVitamin BBeauty64f1f27bf1b4ec22924fd0acb550c235Fri, 03 Mar 2023 17:20:27 +0000
Expert advice for glowing skin- Zara Martin discovers her Skin Personality!https://www.abundanceandhealth.co.uk/en/blog/post/1674-expert-advice-for-glowing-skin-zara-martin-discovers-her-skin-personality As part of our Skin Personality campaign, the lovely Zara Martin visited aesthetics expert Dr Bibi Ghalaie , Founder and Medical Director of the Dr Bibi Clinic for a skin consultation! Zara, model and DJ, has been a fan for some time and has been using Altrient products for about 4 years!

“When I don’t use it, I see a massive difference in my skin!” - Zara

Zara’s Skin Consultation with Dr Bibi

Zara regularly takes Altrient Liposomal Vitamin C and has just recently started taking the Vitamin B and Mineral Complex on the recommendation of Dr Bibi. Zara mentions how she has noticed a huge difference in not only her skin but also in her hair and nails too! 

Dr Bibi discusses that having had dry skin in the past and suffering from eczema, Vitamin C is a great skin supplement as it supports collagen and elastin production- the pillars to healthy, supple skin! These proteins are also critical for hydration, thus contributing to a radiant, glowing complexion. 

Altrient Vitamin B and Mineral Complex contains vitamin B2, niacin, biotin & zinc, which contribute to the maintenance of normal skin. And biotin, selenium and zinc are important for hair and nails too.

Expert Advice for Glowing Results

The approach of combining supplements to deliver a tailored liposomal nutrition protocol to individual skin needs is a philosophy that Dr Bibi has adopted at her skin clinic (Dr Bibi’s favourite pairing is Altrient C and Glutathione!). When assessing a client's skin concerns, Dr Bibi will recommend a liposomal nutrition protocol (alongside topical and clinical treatments) to help achieve each client’s skin health goals as well as supporting other areas such as the immune system and energy. 

Dr Bibi recommends Zara to introduce Altrient Liposomal Glutathione into her routine, as not only will it support the immune system through supporting the liver and kidneys, it will also help her achieve flawless, hydrated skin. The Altrient Skin Personalities have been developed by experts to provide deeply nourishing liposomal nutrition tailored to 5 Skin Personalities:

  1. Quench

  2. Flawless

  3. Cherish

  4. Fierce

  5. Closure

The Skin Personalities test is a fantastic online tool to help you better understand your skin type and concerns, and will match you to one of the 5 Personalities mentioned above, where you will receive a nutrition protocol, lifestyle tips and 2 key Altrient liposomal supplements. 

Want to find out more? Discover your Altrient Skin Personality:

TAKE THE TEST

Altrient Skin Personality No. 2 | Flawless 

The Flawless Skin Personality is a protective protocol designer for fair, sensitive and mature skin that requires more sun shielding. Counterbalance the activity responsible for skin damage and age spots with a naturally protective nutrition skin protocol. Support your Flawless skin personality with two nutrients your skin just can’t get enough of – vitamin C and glutathione.


Altrient Flawless Skin Personality

Vitamin C has cellular defence credentials to readily neutralise free radicals. A flawless skin tone is championed by a strong collagen matrix and liposomal vitamin C is key for collagen production and protection. Vitamin C is used by dermatologists to help reduce skin pigmentation and ageing by helping your skin produce more collagen1

Glutathione is a powerful antioxidant which plays a key role in protecting skin cells from the harmful impact of free radical damage. As you grow older your body is less able to make sufficient glutathione. Research shows glutathione may help slow the progression of wrinkles by influencing skin elasticity, in sun-exposed and sun-protected skin2.

Taking a daily dose of liposomal vitamin C and glutathione helps top up your skin with valuable antioxidant nutrients needed to naturally defend and protect your skin. Here are some extra nutrition and lifestyle tips to support your Flawless skin personality.

· Sun Exposure- Wear a daily 50+ SPF, avoid peak sun hours, wear sun protective clothing and a sun hat

· Glutathione Focus- Include fish, meat, spinach, avocado, asparagus, broccoli, green leafy vegetables in your diet3.

· Vitamin C Focus- Include citrus fruit, purple and red berries, green leafy vegetables and parsley in your diet

· Reduce Alcohol- By drinking less alcohol, you have a better chance of maintaining good glutathione levels4

· Exercise Combo- Combining cardio and weights maintains increases glutathione better than separate sessions5.

· Sleep Well- Studies link poor sleep to low levels of glutathione6 so start a new relaxing bedtime routine.

If you already know your Skin Personality you can shop the bundles here!

References:

1.Sanadi RM, Deshmukh RS. The effect of Vitamin C on melanin pigmentation - A systematic review. J Oral Maxillofac Pathol. 2020;24(2):374-382. doi:10.4103/jomfp.JOMFP_207_20.

2. Weschawalit S, Thongthip S, Phutrakool P, Asawanonda P. Glutathione and its anti-ageing and antimelanogenic effects. Clin Cosmet Investig Dermatol. 2017 Apr 27;10:147-153. doi: 10.2147/CCID.S128339. PMID: 28490897; PMCID: PMC5413479.

3. Jones DP, Coates RJ, Flagg EW, Eley JW, Block G, Greenberg RS, Gunter EW, Jackson B. Glutathione in foods listed in the National Cancer Institute's Health Habits and History Food Frequency Questionnaire. Nutr Cancer. 1992;17(1):57-75. doi: 10.1080/01635589209514173. PMID: 1574445.

4. Joshi PC, Guidot DM. The alcoholic lung: epidemiology, pathophysiology, and potential therapies. Am J Physiol Lung Cell Mol Physiol. 2007 Apr;292(4):L813-23. doi: 10.1152/ajplung.00348.2006. Epub 2007 Jan 12. PMID: 17220370.

5. Elokda AS, Nielsen DH. Effects of exercise training on the glutathione antioxidant system. Eur J Cardiovasc Prev Rehabil. 2007 Oct;14(5):630-7. doi: 10.1097/HJR.0b013e32828622d7. PMID: 17925621.

6. Trivedi MS, Holger D, Bui AT, Craddock TJA, Tartar JL. Short-term sleep deprivation leads to decreased systemic redox metabolites and altered epigenetic status. PLoS One. 2017 Jul 24;12(7):e0181978. doi: 10.1371/journal.pone.0181978. PMID: 28738082; PMCID: PMC5524320.https://www.abundanceandhealth.co.uk/en/altrient-bundles/234-flawless-skin-bundle.html

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Vitamin CGlutathioneBeauty757f843a169cc678064d9530d12a1881Sat, 25 Feb 2023 15:43:25 +0000
Show Yourself Some Love With Expert Skin And Beauty Tips!https://www.abundanceandhealth.co.uk/en/blog/post/1673-show-yourself-some-love-this-valentine-s-day-with-expert-skin-and-beauty-tips It's important to show ourselves some love, and what better way to do so than by taking care of your skin? After all, our skin is our largest organ and deserves the best care possible. We revisited our conversation with Nadira V Persaud from the Vitamin C Convention 2022 where she discussed her insights and skincare tips with Susie Perry (Dip ION Food Scientist and Nutritionist). Nadira and Susie had the pleasure of discussing valuable experiences around skincare and beauty, like knowing that in order to improve your skincare routine, you must get to know your skin better! 

Nadira, published author and makeup artist from London College of Fashion, has worked in music, film, advertisement, fashion and the arts scenery with top beauty brands, magazines and social media for more than 25 years. When living in a world where we are faced with hundreds of solutions for skin problems, each one claiming to be the best, Nadira´s expertise comes in handy to rescue you from the confusion. From understanding what your skin truly needs, to make-up insights and facial exercises.

Skin conditions

“My passion was always skin, everything I worked in was about skin first”- Nadira

As Nadira says, skin is the main element she focuses on in her job. However seeing conditions such as eczema and rosacea more frequently has allowed for the realisation that your skin and face can tell you more about your general health than you may think. The recognition of your gut issues, diet, stress levels, etc, becomes essential for understanding your skin condition and improving your well-being.

How to know if a product is good for me?

Nadira believes that there are no bad or good products per se, it's all about recognising the type of skin each person has and choosing the right skincare routine for you. By contrast, what we tend to find is that people follow routines that are not meant for them. For example, some people are on retinol treatment, which in some cases may not be the most suitable for that individual’s skin, according to Nadira. 

“So it is not the ingredients per se, it's the choices that they are making, where they are getting their information from”- Nadira

Throughout life, we face different skin changes due to things like hormone balances or imbalances, fluxes, etc, therefore it becomes essential to understand your own skin and evolve your skincare routine according to your age. 

A great tool to help you better understand your skin type is the Altrient Skin Personalities online test. 

The test takes a deep dive into your lifestyle and wellness habits along with your skin’s characteristics to evaluate which of the Altrient Skin Personalities best suits you. From there, you receive a tailored liposomal nutrition protocol to elevate your skincare routine and nourish your skin from within. You will also receive some lifestyle and skincare tips according to your Skin Personality- what better way to show your skin some love!

TAKE THE TEST

Skin care routine top tips:

Nadira tells us what a good and simple skincare routine is all about:

  • Taking Altrient C on an empty stomach

  • Using SPF 

  • Using a simple cleanser, toner and moisturiser 

  • Trying to avoid or decrease alcohol-based products. 

Last but not least, she emphasises getting to know your skin better, by touching and massaging the face, so people can perceive changes and needs in terms of hydration, plumpness, moisture, etc. This is very important as Susie discussed that skin changes can even happen overnight, like in perimenopause, when the skin tone can change and the skin could feel dry and different than before from one minute to another. 

Does Vitamin C make a difference?

Susie explains how Vitamin C plays a vital role in the stimulation of collagen synthesis and repair in the body. “You can take as much collagen as you like but if you are not infusing yourself and your bloodstream with vitamin C, then a lot of that collagen is not going to get put into your skin.”  

In fact, an independent, double-blind, placebo-controlled study revealed staggering results after taking 3 sachets of Altrient C a day for 16 weeks: 61.47% increase in skin elasticity and 13.5% reduction in the appearance of fine lines and wrinkles. Susie even recommends pairing up collagen with Altrient C to supercharge your skin and Nadira recommends taking it on an empty stomach, so it is easier to incorporate into your daily routine. 

Face workouts: what are they all about?

Nadira was taught pressure and massage techniques since she was little, which in fact, have shown her the power they can have for wellness. In her book, she highlights the benefits of facial workouts, from: helping you relax and feel more energetic, to achieving a firm skin. Overall, the power of touch is amazing to understand and identify the underlying problems that your body is hiding. 

Why not show your skin some love and try out some new massage techniques to help you relax after a long day, or to help you feel energised! You can watch the full conversation with Nadira and Susie above for more inspiration!.

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Vitamin CHealthBeautyVideoa0f3601dc682036423013a5d965db9aaTue, 14 Feb 2023 15:45:57 +0000
Magnesium and sleep: everything you should knowhttps://www.abundanceandhealth.co.uk/en/blog/post/1672-magnesium-and-sleep-everything-you-should-know As you might have heard, Neutrient Magnesium recently won the Silver Award for Best Sleep product in Your Healthy Living Awards 2023 and we couldn´t be happier! As we continue to celebrate, we want to share the link between Magnesium and sleep and give you some tips to select the best magnesium supplement for sleep

Magnesium for sleep 

Magnesium is nature's mineral sedative, helping to decompress the nervous system and regulate melatonin, which guides sleep-wake cycles in your body. If your job, relationship or lifestyle has left you feeling tired, overwhelmed and troubled then magnesium could be the perfect restorative elixir. Magnesium is known by naturopaths and nutritional therapists as nature’s sedative as it’s capable of offering comfort and support during challenging times or when your lifestyle has become busy and demanding. This mineral’s calming effects are due to the way magnesium contributes to normal psychological function and the normal functioning of the nervous system. 

Magnesium for sleep and anxiety

When it comes to shaping your mood, magnesium is an important cofactor for the production of the happy brain hormone, serotonin. When serotonin is low, your mood could dip, and anxiety may become more pronounced. Magnesium’s relaxing properties are attributed to its supportive relationship with GABA, a neurotransmitter that helps melt stress away, calm down nerve activity and encourage a restful night. If a decent night’s sleep is eluding you because your mind is overstimulated, whirling with thoughts, making you restless and unsettled, then it’s time to add magnesium to your bedtime routine. 

Evidence suggests that magnesium may also help when feeling overwhelmed, tense and uptight by supporting the nervous system and psychological function, encouraging the body to start unwinding and returning to a state of balance. Finally, ongoing stress and tension tends to quickly deplete magnesium levels.

What types of Magnesium are there? 

There are lots of different types of magnesium and some are far more effective than others, here are some examples:

Magnesium malate: top of the list for muscles and energy systems 

Magnesium bisglycinate: best absorption rate and a good all-rounder 

Magnesium taurate: used in clinical studies researching the nervous system and brain 

Magnesium citrate: good for general magnesium support and energy

Magnesium salts (oxide, carbonate, chloride): have lower absorption rates but some contain an impressive level of elemental magnesium. 

Combining four chelates, like magnesium taurate, bisglycinate, malate and citrate, helps improve absorption by transporting magnesium into the body using four different transport channels. Once absorbed, the four chelates offer a VIP express service, delivering magnesium to areas of the body that other standard forms of magnesium struggle to reach.

When to take magnesium for sleep

There are a variety of ways that you can use magnesium for sleep but we encourage you to take your magnesium supplement at different times of the day so you can discover what works best for you and your lifestyle. Some people find that magnesium supplements for sleep work best when taken just a few hours before bedtime. However, if you have a demanding job or busy schedule or are experiencing a stressful life event then you may find that taking your magnesium supplement in the morning might be best for you. 

How to choose a Magnesium supplement?

Choosing a potent, high strength, fast acting, magnesium supplement can keep magnesium levels topped up in times of unsettled sleep. Avoid magnesium supplements that contain magnesium carbonate as these tend to be poorly absorbed and may trigger digestive discomfort. Instead look for a magnesium supplement that contains four magnesium chelates (bisglycinate, taurate, citrate and malate) as these have higher absorption rates, are gentle on the gut and reach areas of the body that standard forms of magnesium struggle to reach.  

How much magnesium should you consume?

Reports from the World Health Organization reveal that 60% of Euripeans do not achieve the daily dietary intake for magnesium, indicating widespread deficiency. 

Adults require 375mg of magnesium a day. Eating more green leafy vegetables, nuts and seeds helps boost dietary magnesium.

Magnesium sources

Food Sources of Magnesium  

When it comes to magnesium it’s worth remembering that foods which are naturally high in fibre also tend to be high in magnesium. Another magnesium guideline is that green leafy vegetables, nuts and seeds score high on the magnesium charts.

• Vegetables - spinach, kale, chard, cabbage 

• Salad greens - lettuce, watercress, rocket 

• Nuts - almonds, cashews, peanuts, walnuts 

• Seeds - chia, pumpkin, sesame, sunflower 

• Cereals - brown rice, oats, quinoa, buckwheat 

• Legumes - soya, back, pinto, lentils, chickpeas 

• Fruit - avocado, banana, dried figs 

• Fish and meat - halibut, salmon, chicken, beef 

• Other - yoghurt, dark chocolate, seaweed, sea salt

Magnesium Health Benefits: 

  • Normal functioning of the nervous system

  • Normal psychological function 

  • Normal energy-yielding metabolism

  • Reduction of tiredness and fatigue

  • Normal muscle function

  • Maintenance of normal bones and teeth 

  • Electrolyte balance

  • Normal protein synthesis

  • Process of cell division

There is plenty of research that shows that magnesium is involved in helping mind and muscles relax and offer support to the nervous system. This mineral may also be involved in mechanisms that help regulate the body clock and may act as a cofactor for neurotransmitters that influence mood and sleep. 

Susie Debice – Food Scientist and Nutritionist for www.neutrient.com with Neutrient Magnesium 

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2451041557a22145b3701b0184109cabTue, 07 Feb 2023 15:57:09 +0000
“Vitamin C is crucial”! Dr Bibi breaks down the key to healthy, glowing skin!https://www.abundanceandhealth.co.uk/en/blog/post/1671-liposomal-supplements-for-optimised-skin-health To keep our skin health optimised, “vitamin C is crucial”! Dr Bibi breaks down the key to healthy, glowing skin!

Dr Bibi Ghalaie, Cosmetic Physician, Lecturer and Founder & Medical Director at Doctor Bibi Clinic is no stranger to Altrient, she is a long term Altrient C devotee and recommends it to clients at her clinic as part of her holistic approach to improving skin health. As part of our Skin Personalities campaign, we caught up with Dr Bibi to talk about all things skin health! 

As a long time Altrient fan, Dr Bibi has been using Altrient Liposomal Vitamin C as part of her daily routine for her overall health. In addition, when it comes to Altrient as part of her skin routine she takes Altrient Liposomal Vitamin C daily alongside topical vitamin C, keeping her skin in its fabulous condition! Dr Bibi has told us previously that her clients are often keen to improve overall health and wellbeing, and so are looking for ways in which they can improve their skin not only through injectables and topical skincare, but through diet and supplements too. 

Dr Bibi is a big advocate of evidence-based skin care and so only uses and recommends products that have strong scientific evidence in order to get the best results for improved skin health. She is an ambassador for science-driven skin care brand Medik8, and is a fan of their topical skincare products, which include vitamin C as a key ingredient. 

It is becoming increasingly common in the world of aesthetic medicine to not only consider topical remedies for targeted skin concerns, but to also take more consideration into how we nourish our skin from within. What we put in our bodies and how we choose to nourish ourselves can have a huge impact on our skin health, as well as our general health and wellbeing.

By identifying her clients' skin concerns in her clinic, Dr Bibi helps them to address these concerns through their diet and nutrition and through supplementation. Dr Bibi explains about the 2 most important proteins in our skin; collagen and elastin, and how they help to provide a scaffold which helps to keep our skin supple.

The importance of collagen and elastin for our skin health:

“The two most important proteins in our skin are collagen and elastin,” discussed Dr Bibi. The diagram below shows how collagen and elastin work together to help keep our skin supple and illustrates how this network of proteins is essential for optimised skin health. Collagen is the most abundant protein in the human body and is responsible for our connective tissue health, strengthening the dermis layer of the skin and preventing joint and bone pain. Elastin is a protein which is found in our connective tissues as well as the lungs, aorta and skin. It is the protein that allows our skin to stretch and return to its original shape. 

Collagen and Elastin Network in our skin

“Unfortunately our levels decline with age”, and as a result the scaffold that is essential for supple skin is negatively impacted, which is when we start to see the appearance of fine lines and wrinkles. In order to keep our skin health optimised, we need to ensure we are supporting the regeneration of collagen and elastin; vitamin C is crucial for this process. 

The link between vitamin C, collagen and elastin:

Vitamin C is essential for supporting many aspects of our skin cell function and activity, and it is also renowned for collagen production and regeneration. This is because vitamin C is an essential cofactor for the two enzymes which are required for collagen production. [1] As vitamin C cannot be stored in the body and can be easily depleted by a range of lifestyle factors, it is extremely important to ensure the vitamin C you are taking is absorbed as effectively as possible and delivered straight to the bloodstream.

Altrient Liposomal Vitamin C:

Dr Bibi says that taking vitamin C via the consumption of foods such as green leafy veg, orange juice and fruit, for example, will only result in a small amount of vitamin C reaching our blood stream. Altrient’s liposomal formula is an extremely effective way to get vitamin C into our bodies, using a patented Liposomal Encapsulation Technology (LET for short). Liposomal technology is able to increase the absorption of nutrients by capturing the active ingredients inside protective membranes called liposomes. These tiny liposomal bubbles consist of bi-layers of phospholipid molecules (similar to your own body’s cell membranes), that protect the contents and manage to by-pass the digestive juices to deliver the vitamin C directly to the cells. This unique method of delivery protects the vitamin C from oxidation and degradation avoiding gastro-intestinal distress and ensures maximised absorption.Find out more on how Altrient works here.

Altrient are committed to ensuring the best quality and in 2014, Altrient C was put to the test by Princeton Consumer Research UK in a double-blind placebo trial. The results were truly glowing! The study demonstrated that taking 1 sachet a day for 3 months can increase skin elasticity by 35%, as mentioned by Dr Bibi, and 3 sachets per day for 3 months can increase skin elasticity by 61%!

Skin elasticity chart

Can other nutrients improve skin health?

Not only is Altrient C clinically tested showing great improvement to skin elasticity and firmness - the foundations of glowing skin - but Altrient Liposomal Vitamin B and Mineral Complex, Glutathione and R-Alpha Lipoic Acid are also all important nutrients to help nourish your skin from within. What's more, each of these can be paired with Altrient C for a wide range of effects:

  • Altrient Liposomal Vitamin B and Mineral Complex: The B vitamins and vitamin C are crucial for energy production, playing an important role in the oxygenation of red blood cells and the release of energy from our food. No oxygen, no energy! The strength and elasticity of the skin, hair and nails are also dependent on the combined actions of the B complex vitamins and vitamin C. Vitamin C is an essential factor in the production of collagen.

  • Altrient Liposomal Glutathione: Glutathione is a powerful detoxifier and antioxidant. It is important for cell protection and fundamental to your liver’s detoxification systems. This powerful nutrient recycles antioxidants like vitamin C, optimising its activity in the body - helping to neutralise free radical damage to our cells caused by toxins, stress and illness.

  • Altrient R-Alpha Lipoic Acid: Vitamin C has a far greater effect on immunity when working alongside the antioxidant alpha lipoic acid. Data from trials suggest that the use of these antioxidants may have beneficial effects on individuals being treated for viral infections such as chronic hepatitis C and could also be useful for chronic fatigue which has been associated with an impaired immune response.

This approach of combining supplements to deliver a tailored liposomal nutrition protocol to our individual skin needs is a philosophy that Dr Bibi has adopted at her skin clinic (Dr Bibi’s favourite pairing is Altrient C and Glutathione!). When assessing a client's skin concerns, Dr Bibi will recommend a liposomal nutrition protocol (alongside topical and clinical treatments) to help achieve each client’s skin health goals, in addition, she will also communicate the importance of each supplement and its effectiveness in improving other areas of our health such as immunity, psychological health, normal functioning of the nervous system, sleep and energy levels. 

It couldn't be easier to take Altrient liposomal supplements, and Dr Bibi shows us just how simple it is! All you have to do is;

  1. Squeeze the Altrient into a small amount of water

  2. Swirl gently - no stirring - don’t forget that Altirient doesn’t mix with water!

  3. Shoot - take the water and Altrient like you would a shot.

Dr Bibi shows how she takes Altrient C in water

Although this is the most common way to take Altrient, there are other ways you can enjoy it! You can take it directly from the sachet, mix it into a yogurt, and we’ve even seen some users take it from a fresh coconut (we’re looking at you, Alvaro Nunez and Hofit Golan)!. 

To summarise, here are some of Dr Bibi’s reasons why she loves Altrient:

  • Her supplement routine of Altrient C and Glutathione helps her feel more energetic and supports her immune system (and helps her achieve glowing skin, of course!).

  • They are convenient to carry around and have on the go - Altrient C comes in individual sachets which also keeps the liposomes stable as they are in a contained environment, as opposed to using it in a bottle where they may destabilise over time.

  • Altrient liposomal supplements are evidence-based and have a strong scientific backing to ensure you are getting the best results and the highest-quality products.

  • Altirent Liposomal Vitamin C is the quickest and most effective way to get 1000mg of vitamin C directly into the bloodstream.

You can watch the full Dr Bibi video on our YouTube channel here.

What is your Altrient Skin Personality?

Do you want to find out more about your skin type and which liposomal nutrition protocol will help you achieve healthy, glowing skin? 

Take the test now!

References:

[1] Burke, K. (2009), Chapter 8 - Prevention and Treatment of Aging Skin with Topical Antioxidants, Skin Ageing Handbook, Pages 149-176, DOI: https://doi.org/10.1016/B978-0-8155-1584-5.50012-0

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Vitamin CBeauty647c722bf90a49140184672e0d3723e3Thu, 19 Jan 2023 15:29:51 +0000
5C Reset challenge: How people lost weight with the help of Neutrient and Intermittent Fasting in only 10 weekshttps://www.abundanceandhealth.co.uk/en/blog/post/1670--5c-reset-challenge-explained As 2023 begins, you might want to fulfill a few new year's resolutions, including reaching a healthy weight or trying out a new diet that will, fingers crossed, help you reset your body. It is hard to choose a strategy that truly works, however, there is one that stands out from the crowd for losing and maintaining a healthy weight: intermittent fasting. Adding in an alternating keto and mediterranean diet, and some exceptional products like: Butterfat KetoAdvanced Collagen and Altrient C, Neutrient put a group of volunteers onto the 5C Reset and achieved outstanding results.

The Diet Challenge

Seventeen volunteers signed up for 10 weeks following ‘The 5C Reset’, a weight management strategy created by Food Scientist and Nutritionist, Susie Perry. The 5 core principles for the diet included:

1. Intermittent fasting Following the 16:8
2. Calorie awareness 1400 – 2000 calories a day
3. Reset diet 5 days low carb high fat or keto diet, 2 days Mediterranean diet
4. Fuel up, fill up 10am Butterfat Keto, 3pm Advanced Collagen
5. The C factor 1g buffered vitamin C, 3 x a day for mood, energy, metabolism and immune support

A Day In The 5C Reset

After 16 hours of fasting, volunteers would start their day with a delicious morning drink made with ButterFat Keto.

Foods to enjoy included plenty of vegetables and small portions of complex carbs such as lentils and pulses, following a low carb and sugar diet during the 5 intermittent fasting days and also include wholegrains and fruits during weekends. Volunteers would have one sachet of Altrient c 3 times a day.

In the afternoon, volunteers would take Advanced Collagen, containing hydrolysed collagen peptides that deliver a nourishing source of protein to help you feel fuller for longer and offer a distraction from afternoon cravings.

Outstanding Results

The results of the 10 week diet challenge included better energy, improved sleep, changes in body shape with inches being melted away from waistlines and improved body conditioning for those that stepped-up their exercise classes and upped the intensity of their workouts. And as for weight loss:

• 4 people lost 7lbs
• 6 people lost 1 stone
• 3 people lost 1½ stone
• 2 people lost 2 stone

How To Take Our Products?

Fuel Your Day With Butterfat Keto

Transform your morning coffee (or tea) into a keto style brew or see here for more inspiration.

Butterfat Keto works alongside any low carb high fat, ketogenic or intermittent fasting protocol. Each scoop contains C8 MCT oils which get burned for energy rather than stored as fat, plus grass-fed butter, organic ghee, microbiome spores and soluble fibre.

• easy way to skip breakfast
• helps curb cravings
• feel fuller for longer
• fueled and focused

Feel Fuller For Longer With Advanced Collagen

Add to your 3pm drink (tea, coffee, smoothie, broth) for nourishment that helps keep you topped up all afternoon. Check more recipes here.

Packed full of microbiome spores, buffered vitamin C and hydrolysed collagen peptides (2000 Daltons) to help nurture skin and body conditioning. These potent proteins support muscle mass for toning up as you slim down.

• naturally nourishing
• avoid snacking
• energy & metabolism
• achieve your goals

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Vitamin CHealth148510031349642de5ca0c544f31b2efThu, 05 Jan 2023 08:57:23 +0000
Menopause Nutrition & Lifestyle Tips: How to Support Your Health during this changehttps://www.abundanceandhealth.co.uk/en/blog/post/1664-menopause-nutrition-lifestyle-tips-how-to-support-your-health-during-this-change Coping with the many symptoms of the menopause could make this hormone transition an unbearable time of life for some. To celebrate World Menopause Day on the 18th of October we are sharing some of the best nutrition and lifestyle tips to help you make this transition as smooth as possible. 

First of all….What is the menopause?

Menopause is when your periods stop due to lower key female hormone levels- concretely oestrogen and progesterone. Your menopause is likely to occur sometime between the age of 45 and 55, but a small percentage of women can experience early menopause in their mid-thirties. It all begins with the perimenopause, which can start from one to ten years before your periods have stopped- this is when you might notice symptoms creeping in

Common Symptoms

 

Why do you get some of these symptoms?

Feeling fatigued

Oestrogen and progesterone might take sudden dips during the menopause and have an impact on thyroid activity and metabolism, which is expressed as fatigue, low mood, listlessness and even depression. 

Vaginal and urinary tract

Alterations in the fine balance of hormones can affect the mucous membranes of your vagina and vulva lessening the amount of lubrication in these areas. This may lead to uncomfortable dryness, burning, itching and pain. Niacin, vitamin B2 and biotin all contribute to the maintenance of normal mucous membranes and normal skin. Choosing a B complex formula also provides you with vitamin B6 which can be particularly beneficial during hormonal fluctuations because of its contribution to the regulation of hormonal activity.

Skin health

One of the bugbears for many women is the visible deterioration of skin quality, tone and texture which tends to occur quite rapidly within the first few months. Once oestrogen starts to dwindle, collagen content in the skin is reduced too and you may start to experience increased dryness, decreased firmness, less elasticity and more wrinkles. 

In fact, around 30% of the collagen in your skin is likely to be lost during the first five years following your menopause. 

Topping up on hydrolysed collagen peptides can be a game changer for women trying to keep their skin looking and feeling radiant and youthful. A daily dose of hydrolysed collagen peptides are ideal because they are rapidly absorbed into the bloodstream helping to replenish collagen. 

Team it up with Vitamin C- which is the only nutrient necessary for collagen production. Its antioxidant properties are crucial for skin firmness and elasticity, but are easily depleted, therefore replenishing daily is key for keeping the benefits.

Study show taking 3 sachets of Altrient C daily for 3 months increases skin elasticity by 63% and reduces fine lines and wrinkles by 13% (report).

Diet and Nutrition: your best allies

Smoking, caffeine and carbs 

Women who tend to smoke, drink lots of coffee and eat more sugar tend to have more frequent and more intense hot flushes. It’s thought that these stimulants tend to increase stress hormones such as adrenalin and cortisol and disrupt blood sugar balance and this coupled with days when hormone levels plummet may trigger the body’s thermostat to miss read the body temperature and instigate a hot flush in attempt to cool the body down. 

Keep away from: caffeine, sugary foods, starchy carbs and energy drinks as these tend to give a short energy burst followed by a pronounced and prolonged energy dip. Avoid alcohol, as it disrupts sleep and it´s a nervous system depressant leading to low mood and anxiety.

Instead go for: Complex carbs and plenty of fibre from fresh fruits and vegetables, which helps support blood sugar balance and a normal stress response. Swap white bread, rice and pasta for brown or wholegrain alternatives!

Caffeine exacerbates hot flushes and insomnia; it increases the rate at which calcium is lost from the body and puts additional stress on the adrenal glands-Jackie Newson, Nutritional Therapist 

 

Powerful phytoestrogens

Including foods that are rich in phyto-oestrogens (fennel, cucumber, lentils, alfalfa, sunflower seeds, flax seeds, miso) help support hormone balance. It’s thought that the phyto-oestrogen found in these foods have a similar chemical structure to the natural oestrogen that the body makes. They can fit into oestrogen receptor sites found on cell membranes and may have an oestrogen balancing effect which is thought to help with some of the symptoms of the menopause.

However, if you have suffered from breast cancer or have been recently diagnosed with breast cancer or if you have a history of breast cancer in your family then you need to avoid or be extremely careful when considering adding these foods into your diet. 

 

Important B-vitamins 

Are you experiencing days of extreme tiredness and unexplained fatigue which is often not restored by rest and sleep? Scientists have discovered that it’s specifically B1, B2 and B6 that are involved with regulating our metabolism. For this reason, it's important to focus on foods rich in B Vitamins: asparagus, sunflower seeds, edamame beans, squash, peas, almonds, eggs, mushrooms and green leafy vegetables like spinach- pulses and lentils are big on B’s so they should be top of your shopping list. 

However, these vitamins tend not to be stored in the body, so a daily supply is super essential as your travel through the menopause. Topping up your diet with liposomal Altrient B-Complex is a sensible way to give your body that extra boost of B-vitamins to help support your energy as your hormones continue to change. 

 

Healthy bones

Post-menopausal women have a much higher risk of bone fractures and osteoporosis, a disease characterised by weak, brittle bones. Look for foods that are rich in calcium and magnesium-which are important for bone health. These foods include nuts, seeds and green leafy vegetables. Vitamin D is a real bone hero during this phase of a woman’s life as it contributes to normal calcium absorption, supports normal blood calcium levels and contributes to the maintenance of normal bones. 

 

Lifestyle Hacks for the menopause

Fitness guru 

Women who are fit and active tend to have a smoother ride through the menopause. In addition, regular exercise helps improve cardiovascular health, which will enhance the flow of oxygen and nutrients around the body, improving cellular functions and thus hormone balance. Try a regular weight bearing exercise class as a good way to help encourage bone strengthening or aerobic exercise, which has been shown to bring immediate symptom relief amongst menopausal women. Keep it fun and achievable and know your limits to avoid injury.  

Reducing stress 

After the menopause your adrenal glands play a role in hormone balance, if they are preoccupied with dealing with stress or are tired and exhausted then your post-menopausal production of adrenal oestrogen, progesterone and testosterone may become compromised.

Furthermore, high stress levels may push the adrenals to convert progesterone into the stress hormone cortisol. This can be a factor in hormone imbalance so it’s important to find ways to lighten your load – get a support network in place and find ways to resolve troublesome relationships. 

Get Some Beauty Sleep

In terms of skin quality and appearance, lack of sleep around the menopause could also take its toll, promoting dark shadows under the eyes and impairing skin integrity. Sleep deprivation may disrupt the restorative effects on the immune system, which could lower immune responses and this could seem to affect collagen synthesis. 

Tips for a good routine:

  • Make sure your bedroom is dark enough

  • Go to bed and wake up at the same time every day

  • Avoid using screens before bedtime

  • Don’t exercise too late at night as this may energise you

  • Have a warm bath with magnesium salts to promote relaxation

  • Add some lavender oil to your pillow – which aids sleep

  • Listen to meditative music to help you drift off to sleep

  • Add Magnesium to your life

Magnesium might help you sleep and keep you relaxed and calm by contributing to the normal functioning of the nervous system. Magnesium Food sources include green vegetables, nuts seeds and wholegrains so adding these into your meal plans can be very beneficial.

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Vitamin BHealthBeauty4f398cb9d6bc79ae567298335b51ba8aTue, 18 Oct 2022 08:49:36 +0100
Did you catch Neutrient D3 + K2 on “This Morning”? Nadia Alibhai on the importance of vitamin Dhttps://www.abundanceandhealth.co.uk/en/blog/post/1662-did-you-catch-neutrient-d3-k2-on-this-morning-nadia-alibhai-on-the-importance-of-vitamin-d As we welcome the colder seasons, our days get shorter which means our sunlight decreases and with it, disappears our chances of synthesising enough vitamin D! During the autumn and winter months, it is likely that you may not get sufficient amounts of vitamin D and It is, therefore, more important than any other time of the year to support your body and mind with the right supplementation.

Nadia Alibhai, registered Osteopath and clinic director of BACK 2 WELL-BEING shared her thoughts on the importance of Vitamin D+K supplements for this time of year on “This Morning show”-revealing Neutrient D3 + K2 as one of her top picks!

Click here to watch interview

 

How is vitamin D produced naturally?

Vitamin D is normally produced by skin cells when exposed to the UVB rays found in sunlight and your liver and kidneys help convert vitamin D into the bioactive form that your cells can use.

If you live in a country with shorter hours of sunlight, cooler temperatures or have an indoors lifestyle, this means that your skin cells may not make enough sunshine vitamin D across winter, compared to the summer.

What happens during Autumn-Winter?

If you live in Europe or the Northern Hemisphere, you might not get enough sunlight from October to March and taking a daily vitamin D3 supplement is highly recommended by the department of Health.

 

The importance of Vitamin D

Vitamin D regulates more than 200 genes which influence a broad range of metabolic, cellular and physical functions, it plays an important role in supporting our immune defence. It helps  both your kidneys regulate blood pressure and your pancreas balance blood sugar. Moreover, there is increasing evidence linking vitamin D deficiency with depression symptoms- no surprise you may feel blue during winter. 

Vitamin K- a key addition

Vitamin K works in synergy with Vitamin D, it plays its part by supporting the transport of calcium into your bone matrix and binding this calcium deep within your bones, while also helping ensure it is not deposited in your artery walls, cartilage or organs where it could create calcification. Since the body only stores a very small amount of vitamin K, a daily dietary supply is essential. 

“I recommend most patients to go for Vitamin D3 with K2 and the reason is because the two of them together really help to pull the calcium into the bone.”- Nadia Alibhai

Choosing the right type of Vitamins: D3 and K2

Research has shown that vitamin D3 and vitamin K2 offer maximised absorption compared to other standard forms of these essential nutrients. In fact, studies show that vitamin D3 is more effective at raising blood levels of vitamin D than vitamin D2.

Sprays vs conventional tablets

“Sprays and drops get absorbed quicker through the cheek”- Nadia Alibhai

This is why experts recommend oral sprays over and above tablets and capsules which are dependent on intestinal absorption rates. An oral spray is also ideal if you often experience digestive discomfort with nutritional supplements or if you have digestive or malabsorption issues such as IBS, Crohn’s, colitis and coeliac. Oral sprays are a great solution for the elderly or anyone who finds swallowing tablets or capsules too challenging.

 

Vegan source

A unique oily extract from lichens provides one of the purest plant sources of vitamin D3. There are hundreds of different species of lichen and the vitamin D3 found in supplements is extracted from a carefully selected lichen strain identified from extensive research.

 

Neutrient D3 K2

 

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b2531e7bb29bf22e1daae486fae3417aFri, 07 Oct 2022 14:12:20 +0100
Altrient wins Best Vitamin C Supplementhttps://www.abundanceandhealth.co.uk/en/blog/post/1661-altrient-wins-best-vitamin-c-supplement We are so pleased to announce that Altrient C has won Best Vitamin C Supplement in the Woman and Home Beauty awards 2022!

“Our panel of experts has tested each of our 99 winning buys to ensure you're spending your hard-earned cash on the best products, to help you look and feel your best”- Rhiannon Derbyshire, Senior Beauty Editor

This award was judged by 11 leading experts in the beauty industry, from medical doctors and aestheticians, to beauty directors, journalists, editors and more. After decades of experience testing thousands of beauty products, the industry experts appointed Altrient C as the leader for vitamin C supplements in the beauty awards.

Who was the judging panel?

Sarah Cooper-White - Beauty Director with almost 20 years of experience

Rhiannon Derbyshire - Senior Beauty Editor for Woman & Home and other publications.

Fiona McKim -Woman&home's Beauty Channel Editor

Stephanie Maylor - Beauty Editor with almost 15 years of experience

Emma North - Beauty Writer working across print and digital titles

Caroline Barnes - Makeup Artist with over 20 years of experience in makeup & skincare.

Ruby Hammer - Makeup Artist with over 25 years in the beauty industry

Alice Hart-Davis - Award-winning beauty journalist & author with over 20 years of experience.

Jennifer Hirsch - Beauty Botanist and international consultant

Frances Prescott - Makeup Artist and skincare consultant

Chelseé Lewis - Expert Facialist with over 25 years of experience in the beauty industry

Why people love Altrient C

  • You’ll know by now that Altrient is clinically tested - it’s most impressive study shows Altrient C to increase skin elasticity by 61% with three sachets per day and 35% with just one sachet per day for three months!

  • It’s patented technology means maximised absorption, so you’ll benefit from superior immune support through these colder months!

  • We only work with the top liposome experts in the world, making sure we guarantee a high quality and high concentration of liposomes in all our liposomal products for you.

Loved by celebrities

gwyneth Paltrow

“They say Vitamin C in high doses wards off viruses and strengthens immunity, so once I get to my seat, I take 4 or 5 of these bad boys.” -Gwenyth Paltrow

“.... I take these every day. It’s a vitamin C supplement that I’m super-strict with, because vitamins really help keep me together. Especially with everything going on right now, I just really want to take things to protect my immune system.” -Rita Ora

Alice

“I trialled this for the Times with very impressive results – I saw a 22.8% improvement in the collagen levels, 30.2% in hydration and 64.3% in skin elasticity. I now take this every day.” -Alice Hart-Davis

Once its beauty and health benefits are experienced, it's hard to say no!

Thanks to all of our customers for your support on this journey and to the judges that voted for us! Get your award-winning Altrient liposomal vitamin C now!

Altrient C fans


To see all of Altrient´s accolades visit our awards page here.

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Vitamin C7d12b66d3df6af8d429c1a357d8b9e1aFri, 30 Sep 2022 11:14:03 +0100
Stock up on Altrient now before price increasehttps://www.abundanceandhealth.co.uk/en/blog/post/1660-stock-up-on-altrient-now-before-price-increase Why are prices changing?

Over recent years the ingredients that go into making Altrient products have continued to increase in price. Due to high market volatility, higher exchange rates and increased shipping and materials costs, Altrient has been left with no choice other than to raise the prices across the range. This price change will take place in the first week of October.

Jonathan Orchard, founder of Abundance and Health, distributors of Altrient, says: “We have made every attempt to avoid putting our prices up, but our commitment to quality and efficacy means we can’t hold off any longer. Altrient will never compromise on quality or technology and to maintain our position as the highest quality liposomal vitamins on the market, we must continue to choose the highest quality ingredients from our most trusted suppliers.”

Jonathan Orchard

Altrient: The expert in Liposomes

When Altrient Vitamin C launched there were no other liposomal vitamin C's using liposomal encapsulation technology to deliver maximised absorption of nutrients. The food supplement industry falls short on regulations. When liposomal products are scrutinised in a laboratory, it is common to find that many liposomal products contain a very low quantity of liposomes or shockingly contain no liposomes at all. At Abundance and Health we have been working hard to improve regulations and protect the consumer and the liposomal food supplement industry.

Take advantage and stock up for the year ahead at current prices

There is still time to stock up and take advantage of our current prices. Buy in bulk now and save up to 15% or 20% upon subscription plus free delivery when you buy three or more products.

We thank you for your understanding and support during this change, and as always, we promise to deliver the highest quality products and service. If you have any questions, comments, or concerns our team will be happy to answer them at info@abundanceandhealth.com. Thank you.


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9a4400501febb2a95e79248486a5f6d3Thu, 22 Sep 2022 18:33:28 +0100
Triathlete Robson Lindberg: Overcoming trauma and preparing for peak performancehttps://www.abundanceandhealth.co.uk/en/blog/post/1659-triathlete-robson-lindberg-lessons-from-a-brain-injury Many people take the power of the brain for granted. We live our daily lives on autopilot without realising the importance of brain function for the smallest things, like talking or drawing. However, there comes a time when some people, like Triathlete Robson Lindberg, are faced with a major life changing accident, after which their everyday life takes a 360 degree turn.

Robson Lindberg, IRONMAN presenter, triathlete (an IRONMAN himself) and inspirational speaker shares his incredible story about defying the odds after a brain injury, with Susie Perry, Dip ION Food Scientist and Nutritional Therapist as part of the Vitamin C Convention 2022 series.

Traumatic brain injury

Brain injury

Robson says that sports have been his lifelong passion- starting his first when he was one and a half years old. Unfortunately, back in 2015 he had a brain injury while playing ice hockey. From that point on, he had to relearn everything, from crawling to walking, to writing- the list goes on.

The brain damage had some important impact on his personality as well. Before the accident, he described himself as being very extrovert, but he came to realise, during some family holidays following the incident, that he had gone to the opposite side of the spectrum, being extremely introverted. Such changes are not uncommon: a study that investigated personality traits after brain injury found that 59.1% of people experienced changes in their personality following acquired severe brain injury.[1]

“20 neurologists sat in their chairs with their white coats on, and told me I'm never doing any sports and I'm never going to work again.”

After Robson´s amazing recovery, he reflected on the response of medical personnel, which made him realise: "...there is a stigma around western medicine because it is deeply rooted in science and knowledge… if I was treated not as a statistical outlier but as a valid data point we wouldn't be having this discussion, unfortunately, recovery is mostly ascribed to personality traits or resilience.”

Robson was afraid of all the changes going on, but there was one thing that did not change throughout this traumatic experience: his passion for sports, which motivated him to get better: “ …It was the scariest thing I've done in my life, I admitted to myself that I got brain damaged and I need a goal, and that goal was the first thing I thought of: I want to win the first championship of IRONMAN cup in Hawaii”.

What is an Ironman?

IRONMAN

An Ironman Triathlon is considered one of the hardest sport competitions in the world. It is a long distance triathlon consisting of 3 different sports:

  • Swim 2.4 mile (3.8 km)
  • Bike 112 mile (180.2 km)
  • Run 26.2 mile (42.2 km)

Training for the IRONMAN consists on five pillars: Balance of your own strengths and weaknesses at all three sports; Consistency of training while juggling daily life and busy schedules; Endurance because sustaining is necessary for succeeding; Adaptability for adjusting goals to your own body and needs and lastly Recovery, which plays an essential role in the training spectrum. Find your next IRONMAN race here!

Everesting: all you should know

Robson is an excellent athlete and enjoys quite an interesting sport called: Everesting. It consists of either running, cycling or ski touring up and down the same hill until you have reached 8,849 metres - the same height as the summit of Mount Everest.

His training usually involves both low intensity and high intensity periods just around the aerobic threshold, building up endurance. He started with one long 3 hours ride a week, and now he endures a 7 hours a week ride, on average.

Bike route

This is a map of a tour he did in less than 24 hours in Finland: 628km around Helsinki, Turku, Tampere and then Helsinki again.

Tweaks for the marathon

Robson shares with us his daily life tweaks for a maximised sports performance. He mentions that small changes turn out as big results, for example, changing his waking time, sleeping time, eating habits and drinking green tea. From time to time he follows a low carb, high fat diet and feels his energy levels rising rapidly. He has also used a keto diet to lose over 10 kilos in 2 months. But the most important tweak for him would be including Liposomal Vitamin C everyday in the morning or evening. Also, if he feels a flu coming up, he takes up to 3 sachets of Altrient C in the morning to help prevent it.

Vitamin C, the star product for athletes

Vitamin C has lots of benefits that have been linked to a better performance:

  • Helps reduce tiredness and fatigue
  • Helps in supporting energy yielding metabolism
  • Supports normal functioning of the nervous system
  • Supports normal psychological function (mood and mindset)
  • Helps muscles recover after physical exercise
  • Enhances immune support

It's no wonder vitamin C is a favourite amongst athletes, including triathletes and olympians such as Jessica Ennis Hill. Altrient C has also passed Informed Sports doping tests so it can be taken by professionals with confidence. More info here.

What happens to our body when we exercise?

“What high intensity training does is that it exposes you and lowers your immune system, making you more susceptible to colds, etc..”

Even if high intensity exercise is great for our health, as we are stepping up and using our muscles and lungs, the antioxidants quickly try to protect the body and take care of all those free radicals that are released at this time. However, mopping free radicals can often leave other areas of the body, like the immune system, less assisted and with a decreased number of nutrients to support it. Intense exercising is a stressful activity for the body. This is why it is common for endurance athletes to have a tendency for upper respiratory tract infections.

Vitamin C and Mental health

Turns out Liposomal vitamin C also plays a big role in athletes´s lives by having an impact on their minds. As Robson describes it, sportspeople like to optimise and calculate, and also set clear goals to accomplish while training. Therefore, the more mental acuity you have, the better for accomplishing goals, optimising and accomplishing calculations and “vitamin C is definitely a part of that” according to Robson.

Vitamin C is way more than just about immune support and muscle recovery, what it can do for the mind is amazing: “I soon noticed after taking it, 20 minutes later, a bit of an uplift and a bit more mental clarity...” -Susie.

Robson Lindberg continues showing his passion for sports, is now a dad, an inspirational speaker and keeps on being the best TBI patient. Follow Robson on: @stupid7cycling and @robson.lindberg.

Watch the whole video and more from the series here!

[1] Norup, Anne & Mortensen, Erik. (2014). Prevalence and Predictors of Personality Change After Severe Brain Injury. Archives of Physical Medicine and Rehabilitation. 10.1016/j.apmr.2014.08.009.
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Vitamin CHealthe1696007be4eefb81b1a1d39ce48681bThu, 25 Aug 2022 01:02:54 +0100
Skin from within: The science behind flawless skin with Dr. Bibihttps://www.abundanceandhealth.co.uk/en/blog/post/1658-skin-from-within-the-science-behind-flawless-skin-with-dr-bibi While most people are aware of the importance of taking care of their skin through topical rituals and products, like moisturisers, serums and SPFs - the list goes on, many ignore the nutritional changes that strongly support the skin. Healthy diet and supplementation of vitamin C and collagen, among others, are true nutritional heroes when it comes to taking care of your health and skin from within. 

In this insightful interview, from the Altrient Vitamin C Convention 2022, Susie Perry, Dip ION Food Scientist and Nutritional Therapist and Dr Bibi Ghalaie, Cosmetic Physician, Lecturer and Founder & Medical Director at Doctor Bibi Clinic, review their tried-and-tested skincare products and discuss their go-to tips for glowing daily skin.

“When it's a skin condition that can outwardly be seen, it can really affect all aspects of your being, not just physically but also psychologically” - Dr Bibi. 

The skin from within

In order to understand how to take care of our skin, we need to understand how the skin works.  Dr Bibi mentions that we have three overall layers of skin: epidermis, dermis and hypodermis. The epidermis contains 5 unique layers (stratum basale, stratum spinosum, stratum granulosum, stratum lucidum and stratum corneum). The dermis is where many processes take place, like collagen formation, immune function and skin dynamics which support cells and encourage skin flexibility.

The interesting fact is that our skin is constantly changing as we go through different stages of our lives; encounter different types of exposure: like pollution and ultraviolet (UV) rays and have specific habits regarding smoking, drinking and the types of food you eat. Your skin often changes its composition, this is the reason why it looks different from the outside as you grow older.

UV rays: what is the difference?


 

According to Dr. Bibi, there are three types of UV rays: A, B and C. You've probably only heard about A and B, because the C wavelength is too short to reach and damage the skin. 

UVA: Reaches 60% deeper into the skin than UVB, going as far as the bottom of the dermis, reaching the deepest part of the skin. It triggers free radicals that can damage DNA and break down collagen and elastin. Therefore, cells can become carcinogenic over time.

UVB: Hits the epidermis. Can also contribute to skin cancer and premature ageing. 

The damage caused by the UVA and UVB is a result of the formation of reactive oxygen species and free radicals that lead to oxidative stress and also decrease the formation of new collagen in the skin.

Unlocking your sunscreen´s potential

Dr Bibi explains the higher the SPF (sun protector factor), the longer you are protected from sun radiation. She also says that being tanned while having sun protection is very much possible: 

“the melanin cells can still come up to the surface and the tanning effect will still be produced”. 

As a recommendation, she says it's important to have sunscreen that blocks both UVA and UVB with a high factor, constantly re-apply it, knowing that on average the protection will last from 4 to 6 hours and finally, applying the right amount. 

“Sunscreens don't protect from oxidative stress, so having an antioxidant applied to your skin, such as a topical vitamin C, is really important.”- Dr. Bibi

Apparently, even high factor sunscreens do not fully protect the UV rays from reaching your skin and causing damage, therefore, using an antioxidant after sun exposure or taking a supplement is very helpful. 

What about nutrition?

A high intake of caffeine from tea, chocolate and coffee may be detrimental for the skin, since caffeine triggers collagen breakdown. Smoking and excessively drinking alcohol as well as eating lots of refined sugar are also not great for skin health. Instead, replace caffeine and sugar for herbal teas or water, fresh fruit and nuts as snacks and aim to increase your protein intake by 20% to 30% to help suppress energy cravings and help with weight management as well. 

Vitamin C helps collagen production

Collagen is a large protein molecule and your body needs vitamin C for skin cells to make new collagen and repair old damaged collagen. Even if your diet is full of fresh fruits, berries and green vegetables you might not be getting all the vitamin C you need because the level of vitamin C in food is so much lower than 50 years ago. Absorption is key and therefore Dr. Bibi highly recommends Altrient C

“After 8 weeks of taking Altrient C you'll see a significant improvement in the elasticity and firmness of the skin and significant decrease in fine lines and wrinkles. These are all things I'm happy to relate to my patients and say to them with confidence, I know this supplement helps not only in terms of your energy and your health and wellbeing but actually outwardly you'll be amazed at the difference in your skin” Dr Bibi.

Which other vitamins are involved?

Usually when talking about skin care, vitamin A or retinol comes up. Dr. Bibi advises that it is very important to know that when using these topical products, normal possible outcomes are: redness, irritation, dryness and sensitivity, while people mistake these for side effects, it just shows how retinol is repairing the skin. But if there is no effect on inner health improvements or the strengthening of your collagen scaffold, your skin is unlikely to look healthy. 

Finally, Dr Bibi explains that during the start of menopause, 60% of collagen is is lost from the skin. Therefore, trying to boost elastin and collagen levels in your skin before, during and after menopause, is essential for skin health.

In general, supplementation and lifestyle changes are important steps for achieving flawless skin from within throughout different stages of your life lives. Don´t miss out on what other experts have to say about health and nutrition in the Vitamin C convention

To get in touch with Dr Bibi: enquiries@doctorbibi.co.uk or follow her on instagram @doctor.bibi. For more tips on skin care visit our blog

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Vitamin CHealthBeautyc0560792e4a3c79e62f76cbf9fb277ddWed, 17 Aug 2022 18:10:24 +0100
#KnowBetter with Altrienthttps://www.abundanceandhealth.co.uk/en/blog/post/1656-Knowbetter-with-Altrient-get-expert-insight-for-your-health-and-well-being-choices Altrient, the original liposomal vitamin brand is always recommended by those who #KnowBetter; the world’s leading doctors, nutritionists, health coaches, beauty experts, fitness gurus, wellbeing journalists…and those who listen to them! 

In recent years the food supplement industry has grown, which is great for our health, but also challenging, as it can be difficult to sort out the good supplements from the not so good supplements in an industry that is inadequately regulated. A high price tag does not automatically mean high quality when businesses are putting profits above purpose. This has made choosing the right supplements more confusing than ever. 

Abundance and Health, the distributors of Altrient, support them on a mission to remove the confusion and give you access to expert insight to help guide you towards making the best decisions for your health and wellness – everyone deserves to #KnowBetter.

Learn from the experts, those who #KnowBetter

Over the coming months Altrient will be working with leading experts in medicine, health, nutrition, beauty and fitness to empower you with knowledge and make sure that you #KnowBetter when choosing supplements for you and your family.

How?

  • Join Altrient for a series of Q&A's, webinars, interviews and interactive events with some of the world’s leading wellbeing experts, find some below:
  • Visit the Altrient Pop-Up Skin Clinic
  • Take their online tests to tailor recommendations to your needs
  • Take part in their customer trials
  • Watch the #KnowBetter Archive - conversations with experts:

Stay tuned for all the activities happening soon, follow Altrient on social media FacebookInstagram, use the hashtag #KnowBetter or join our newsletter. 

Hiren Patel ,Co-founder and Director, Abundance and Health says:

“Our business has always been driven by purpose rather than profit. When we started Abundance & Health our mission was to seek out the best of the best supplements and make them accessible to as many people as possible. We have also always been passionate about quality control and setting an exemplary example of how products should be made better and perform better. Sharing knowledge and products that help improve people lives is our driving force and we look forward to empowering people with as much knowledge as possible to help achieve their health goals”.

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HealthBeauty712a3c9878efeae8ff06d57432016cebThu, 21 Jul 2022 17:49:07 +0100
4 Tips For A Healthy Summer Prephttps://www.abundanceandhealth.co.uk/en/blog/post/1652-healthy-summer-tips Now that summer is just around the corner, we thought we'd share some tips on how to transition your skin, body and lifestyle to the new season. Much like we tend to switch our wardrobes depending on the weather, you should re-evaluate your routine every few months – and there's nothing like a new season to do just that.

Did you know that your body and its needs change with the seasons? Everything from your immune system and hormones to your skin and nails may be affected by the seasonal cycle.

Here's how to look after yourself during this time of year.  

1. Support hay fever with Neutrient Total C 

Spring is synonymous with allergies. One way to keep those runny noses, itchy eyes and other hayfever symptoms at bay is with the help of vitamin C. This essential vitamin contributes to the normal function of the immune system and assists with protecting cells from oxidative stress and free radical damage. Research suggests that vitamin C may help reduce the amount of histamine you produce – that's why we suggest adding Neutrient Total C to your spring routine.

2. Take care of your hair with vitamin B

Seasonal shedding is a real thing, and while the warmer weather is shown to aid hair growth, things like sun exposure, saltwater and chlorine may cause damage and breakage to your locks. Now is the perfect time to trim those winter split ends and start fresh – we also suggest adding vitamin B into your routine, too. It's one of the best vitamins for hair growth as B complex vitamins like biotin, B1, B3, B5 and B6 are vital for the metabolism of fatty acids that help keep hair strong and glossy. 

The amount of biotin you need is typically around 30 mcg for adults – easily achievable through diet. Altrient B is a super absorbable liposomal supplement containing a full range of B vitamins, plus zinc and selenium – all of which may help your hair stay healthy this spring.

3. Eat with the seasons

It's not just good advice for your weekly shop – your health may benefit from seasonal diets, too. Energy intake and metabolism may change between the seasons, as can your nutritional needs – that's why we tend to crave hydrating foods like cucumbers, watermelon and berries in the summer. While it's important to have a balanced diet all year round – especially if you're following a keto or LCHF diet  – seasonal produce tends to be cheaper, tastier and more nutritious. A 2008 study found that produce grown and consumed during its proper season has a higher nutritional value than the rest of the year.

In spring, asparagus, curly kale, carrots and rhubarb are at their peak. Summer, meanwhile, is the perfect time to add green beans, courgettes, cauliflower, tomatoes, strawberries, blueberries and plums into your diet.

4. Switch up your skincare routine

Did you know that differences in temperature, weather changes, humidity, and sun exposure all affect your skin? It's important to follow a routine that works with your skin phototype, but usually, spring and summer call for higher factors of SPF, lighter moisturisers and of course, lots of hydration. 

You can even add a few supplements to your daily ritual. Vitamin C is a cornerstone of collagen production, aids the elastin synthesis process, may help decrease fine lines and wrinkles and contributes to skin elasticity. Altrient's award-winning Liposomal Vitamin C provides superior absorption, plus it may make skin up to 61% firmer

We also suggest Neutrient Advanced Collagen to help replenish collagen reserves, as well as Altrient Glutathione to protect cells against oxidative stress caused by an overload of free radicals.

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Health207f88018f72237565570f8a9e5ca240Wed, 01 Jun 2022 11:33:14 +0100
New research shows liposomal vitamin C helps overcome post-covid symptomshttps://www.abundanceandhealth.co.uk/en/blog/post/1647-new-research-shows-liposomal-vitamin-c-helps-overcome-post-covid-symptoms Two years on and a great deal of the population are still struggling to recover from the long-term effects of a globally spread and particularly nasty viral infection. Those who do recover from acute symptoms face lingering problems of various kinds  including:

  • chronic fatigue
  • mental fog
  • sleep disturbances
  • headaches
  • chest tightness
  • fever
  • hair loss
  • rash
  • anxiety
  • depression
  • reduced appetite
  • muscle weakness
  • muscle pain
  • persistent cough
  • shortness of breath
  • palpitations
  • diarrhoea

New discovery for recovery

If you are experiencing any of these symptoms and your long-term health is still unstable following a nasty viral infection, you might be wondering when you’ll ever feel like your true self again. Fortunately, new research from scientists in Italy, shines light on the pivotal role that vitamin C has on post-viral recovery protocols.

Results from a personalised rehabilitation programme run by Dr Matteo Tosato at a clinic in Rome involving lifestyle modifications and the use of combined nutrients indicates that liposomal vitamin C may be one of the key vitamins to help speed up the recovery process.

Defence nutrient toolbox

Medical scientists around the world have launched dozens of research projects in recent months evaluating different nutrients that may be effective for overcoming post viral complications. Vitamin C, amino acids and a range of other defence vitamins and nutrients are being reviewed for their promising therapeutic value. 

Based on the evidence gathered from these findings, Dr Tosato and his team have implemented a successful recovery programme in their clinic. The general improvements in symptoms observed using their post-viral protocol have spurred an exciting new trial which is currently underway at the Gemelli Hospital in Rome.

Positive results for liposomal vitamin C

This ongoing clinical trial is sponsored by the University of Milan and involves the use of liposomal vitamin C and L-arginine. Positive results have already been reported after just 30 days, which is great news for those seeking a simple and effective remedy.

5 Hot research topics for vitamin C 

Over the last few years vitamin C has sparked interest within the medical community and other researchers are als uncovering new insightful ways in which vitamin C supports the immune system and helps underpin recovery. 

The protective role of vitamin C in the management of COVID-19: A Review - this study investigated the value of adding vitamin C to clinical protocols for COVID-19.

High Dose Intravenous Vitamin C for Preventing The Disease Aggravation of Moderate COVID-19 Pneumonia. A Retrospective Propensity Matched Before-After Study this study compared the outcome and clinical course of a group of patients with moderate COVID-19 treated with high dose intravenous vitamin C for one week to a control group. Patients in the two groups were matched in a 1:1 ratio according to age and gender.

Vitamin C supplementation is necessary for patients with coronavirus disease: An ultra-high-performance liquid chromatography-tandem mass spectrometry finding - In this study the vitamin C levels of 31 patients with COVID-19 and 51 healthy volunteers were assessed and an effective dose of vitamin C was calculated.

LISTEN - Flu Fighters Series – Ep 6 – Can Vitamin C in Critical Covid Save Lives?

WATCH - Affordable Vitamin C for Covid | An Interview with Patrick Holford Excellent podcast by world renowned Nutritional Therapist Patrick Holford reviewing the latest vitamin C research.

Vitamin C, a real recovery protocol hero

Medical experts suggest differing reasons for persistent symptoms following on from a serious viral infection. Factors considered to impact recovery include

  • time required for damaged organ systems to recover which varies between individuals.

  • impact of chronic inflammation that occurred during the illness

  • poor immune response and complications related to this  

Optimised immune support

One of the most important aspects to combat the long-term impact of a viral infection is to have an optimised immune system. In order for your immune system to function well, it needs a wide range of specific nutrient cofactors, one of which is vitamin C.

This powerful defence nutrient is universally known for its value in human health in particular its contribution to the normal function of the immune system and the protection of cells from oxidative stress. 

How healthy cells get damaged

Elevated oxidative stress is a key hallmark of many viral illnesses, often made worse by an overzealous immune response while the body fights off the infection. The consequences of this immune onslaught are high levels of free radicals and cytokines (potent inflammatory protein molecules) which have the potential to damage surrounding healthy cells and tissues.

Preventing and blocking this destructive pathway is a logical and effective strategy for curtailing the damage that sets the scene for chronic post-viral symptoms. 

Neutralising problem areas

Some of the latest research has shown that vitamin C acid may be useful for countering oxidative stress and dampening the cytokine storm that often occurs during a serious viral infection2. Researchers believe that levels of vitamin C may be substantially depleted during an active infection since this nutrient is more rapidly utilised3. In light of this it makes perfect sense to increase your vitamin C intake during an infection and supplementing with liposomal vitamin C is a smart option. 

Take a breath

Scientific reports also suggest that high doses of vitamin C may support the immune function of those suffering from lung conditions such as acute respiratory distress syndrome and other respiratory illnesses, including sepsis. These immune supportive benefits make liposomal vitamin C a top priority supplement for a nutrition support package.  

Why liposomal vitamin C?

To truly benefit from all the therapeutic aspects that vitamin C has to offer, enough vitamin C needs to reach and saturate the cells and tissues. This is why many of the human scientific studies have delivered vitamin C intravenously in order to produce therapeutic benefits. Intravenous vitamin C ensures that high serum concentrations can be reached and maintained for an extended period of time.

The next best thing

While intravenous vitamin injections are available to the rich and famous, the vitamin C available to most of us is found in the foods we eat or the nutrition supplements we take. But not all vitamin C supplements are equal and cardiologist Dr Thomas Levy says that liposomal vitamin C is the closest form of vitamin C to intravenous vitamin C. With liposomal technology it is possible to achieve sufficiently high levels of vitamin C absorption, without the need for intrusive intravenous injections.

Altrient Liposomal Vitamin C Absorption Table

Bioactive vitamin C

Liposomal supplements are being used increasingly within the wellness industry to increase the bioactivity of nutrients. The reason they are so effective is because the active ingredients are encapsulated into a double walled lipid structure that surrounds and protects the vitamin C on its journey through the harsh environment of the stomach. Once in the gut the liposome is rapidly absorbed and enters the bloodstream intact, to be circulated around the body and delivered to tissues and cells of the body where it’s needed most.

Choosing a liposomal form of vitamin C for a clinical trial that is evaluating a post viral therapy makes perfect sense. This form of delivery is easy to administer guaranteeing patient compliance, it offers maximised absorption and avoids the gastric discomfort associated with high doses of standard vitamin C supplement containing ascorbic acid.

Authentic liposomes   

Good quality, highly absorbable liposomal vitamin C supplements like Altrient C are hard to come by despite the food supplement market being awash with products claiming to be liposomes.

Altrient’ s cutting edge liposomal vitamin C was the world’s first liposomal vitamin C supplement to enter the health food market in 2004. Every Altrient product spends at least two years in research and development, adhering to the highest quality and safety in the industry. The same cannot be said for a great deal of other vitamin C supplements currently being sold under the banner of liposomes.

Altrient's patented process uses only the finest ingredients to produce, what experts believe to be, the most pure and perfect liposomal vitamin C supplement in the world. You’ll find hard to find a better one

Liposomal Market Infographic

Dr Levy’s "How to" spot a genuine liposome  

Dr Thomas Levy, one of the world’s leading experts on vitamin C, reveals how to spot a fake liposomal product, and what to keep an eye out for when shopping for a true liposomal vitamin C supplement.

1. PRICE CHECK

Firstly there’s the cost of the product. If something seems cheap or too good to be true, chances are, it is.

As Dr Levy says: "Altrient and LivOn, when compared to other vitamin C supplements, many think it’s a little bit pricey. That’s because it’s an incredibly involved process to create Altrient, not only to make the liposomes but also to do the quality control and test every batch for purity, liposome size and everything else."

2. LABEL CHECK

Check the packaging for a reputable manufacturer logo (LivOn) and evidence for rigorous testing standards – you’re looking for certification from NSF, GMP or Informed Sport. Also check for essential ingredients as an indication of pure formulation and for a high level of phospholipids. LivOn - Quality, guaranteed.

3. SIZE CHECK

True liposomal vitamin C liposomes have an average of fewer than 100 nanometers. This meets regulatory requirements, so any higher than that, and the product wouldn’t be industry standard.

4. SOLUBILITY CHECK

Liposomal products don’t dissolve in water and cannot be blended or mixed with hot drinks.

References

  1. Raveendran AV, Jayadevan R, Sashidharan S. Long COVID: An overview. Diabetes Metab Syndr. 2021;15(3):869-875. doi:10.1016/j.dsx.2021.04.007.

  1. Boretti A and Banik BK. Intravenous vitamin C for reduction of cytokines storm in acute respiratory distress syndrome. PharmaNutrition. 2020 Jun; 12: 100190.Published online 2020 Apr 21. doi: 10.1016/j.phanu.2020.100190.  

  1. Gregory Patterson,Carlos M. Isales,Sadanand Fulzele. Low level of Vitamin C and dysregulation of Vitamin C transporter might be involved in the severity of COVID-19 Infection[J]. Aging and disease, www.aginganddisease.org/EN/10.14336/AD.2020.0918.

  2. Miranda-Massari JR, Toro AP, Loh D, Rodriguez JR, Borges RM, Marcial-Vega V, Olalde J, Berdiel MJ, Riordan NH, Martinez JM, Gil A, Gonzalez MJ. The Effects of Vitamin C on the Multiple Pathophysiological Stages of COVID-19. Life (Basel). 2021 Dec 3;11(12):1341. doi: 10.3390/life11121341. PMID: 34947872; PMCID: PMC8708699.

  3. Candida J. Rebello, Christopher L. Axelrod, Charles F. Reynolds, Frank L. Greenway, John P. Kirwan. Exercise as a Moderator of Persistent Neuroendocrine Symptoms of COVID-19. Exercise and Sport Sciences Reviews, 2022; Publish Ahead of Print DOI: 10.1249/JES.0000000000000284.

 Other reading resources

https://www.abundanceandhealth.co.uk/en/blog/post/1634-buyer-beware-how-to-tell-when-a-product-is-not-liposomal

 https://www.abundanceandhealth.co.uk/en/cms/23-the-ultimate-guide-to-vitamin-c

https://www.abundanceandhealth.co.uk/en/cms/29-the-ultimate-guide-to-liposomal-encapsulation-technology 

  • http://orthomolecular.org/resources/omns/v18n03.shtml

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Vitamin CHealth8d420fa35754d1f1c19969c88780314dTue, 12 Apr 2022 12:37:01 +0100
IHCAN win!https://www.abundanceandhealth.co.uk/en/blog/post/1643-ihcan-win Altrient win Gold for Best VMS product in the IHCAN product awards 

Altrient are delighted to announce that they have won Gold for Best VMS Product (Vitamin Mineral and Supplements) for their Altrient C product, in the prestigious IHCAN product awards.  

Since it’s inception in 2002, Integrative Healthcare & Applied Nutrition magazine has kept professional practitioners and HCPs informed of cutting edge wellness technologies and the best of the health industry, with the annual awards cherry-picking the best of the best.

Another accolade for the already award-winning brand, this achievement carries extra gravitas as it is voted for by practitioners themselves who proudly vouch for Altrient’s proven clinical efficacy and results.



THE ALTRIENT DIFFERENCE: LIPOSOMAL TECHNOLOGY THAT WORKS

Many conventional supplement delivery systems such as pills, capsules, powders - and some nutrients contained in our food - are not easily absorbed or stored by the body. This is especially true for water soluble vitamins such as vitamin C and  B vitamins.  Altrient’s ground breaking patented process ensures that nutrients are able to pass through the digestive system intact - this innovative method for nutrient delivery? Liposomal technology. Liposomal membranes are similar to the membrane of the human cell, with a double protective layer. This protects the nutrients from the harsh acids in the stomach to ensure safe delivery to the small intestine and quick absorption directly into the blood stream so that the nutrient can be delivered where it’s needed most -  into our cells. 

 

EXCEPTIONAL FORMULAS, TESTING & INGREDIENTS 

When it comes to supplementation, Altrient doesn’t believe in compromising on quality and guarantees only the best, using cutting-edge ingredients combined with patented processes. Made in the USA, and complying with the highest possible health, safety and quality standards, each product undergoes 24 months in research and development. 

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Vitamin Cf670ef5d2d6bdf8f29450a970494dd64Thu, 17 Mar 2022 14:28:47 +0000
New for 2022: Introducing Subscribe & Save!https://www.abundanceandhealth.co.uk/en/blog/post/1637-new-for-2022-introducing-subscribe-save This year, we wanted to make it easier than ever to shop for Altrient, Neutrient and our high-performance supplements. So we’ve decided to kick off the new year with an exciting subscription feature that takes the hassle out of re-ordering!

We’re so excited to be launching our new Subscribe & Save model, which will allow you to save an additional 5% on your purchases!

Instead of worrying about reordering your favourite Altrient, Neutrient or Results RNA products when you run out, we’ll send you a new batch automatically – and you’ll save 5% every single time. Plus, there are no extra fees and you can cancel anytime you want. 

To start a new subscription, all you need to do is:

  1. Go to chosen product page

  2. Select the amount of product you would like to recieve (units)

  3. Select how often you would like your delivery (months)

  4. Click "set up now" &

  5. Go to checkout

SHOP NOW

All of our high-performance supplements are available for our Subscribe & Save offering. Details about cancelling or changing your subscription can be found through the My Subscriptions section of your account. You will receive a reminder email with details of your upcoming order before it is dispatched to allow you to make any necessary changes.

Happy shopping!

By placing an order through the Subscribe & Save method, you are authorising Abundance & Health to charge your card for future orders at the frequency you have selected. Terms and conditions apply.*


Subscribe & Save Terms and Conditions:

Subscribe & Save is a subscription service offered by Abundance & Health Ltd. Abundance & Health Ltd reserves the right to change the repeat order benefits, the discount amount, price and free delivery offer at any time. Subscribe & Save items will ship automatically based on the frequency you select until you cancel. By placing your order you are authorising us to charge your card for future orders at the frequency you have selected.

You can change the frequency or cancel your subscriptions at any time through the My Subscriptions section which can be found in My Account.

Eligible Purchases

Only items marked with the ‘Subscribe & Save’ on product pages will qualify for Subscribe &  Save benefits.

Termination

We may terminate your subscription at our discretion without notice. If we do so you will only be charged for orders that have been dispatched to you.

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Vitamin CGlutathioneAcetyl L-CarnitineR-Alpha Lipoic AcidVitamin BHealthBeautyVideo52c5189391854c93e8a0e1326e56c14fThu, 03 Feb 2022 16:15:02 +0000
Meet your New Year's goals with Abundance & Healthhttps://www.abundanceandhealth.co.uk/en/blog/post/1636-meet-new-year-goals New year, new you – isn't that how the saying goes?

After a few jam-packed weeks of delicious food, boozy drinks and Christmas parties, your body and immune system are itching for a break. The first month of a new year is the perfect opportunity to take a breather and reset – and it's a great time to set a few goals for 2022, too!

We all get swept up in the magic of a new year, making resolutions and promises that usually fizzle out before February even arrives. Instead of impossible resolutions which will inevitably get broken, why not make a list of small, achievable goals instead? It can be as easy as drinking more water, trying a new yoga pose or enjoying a meatless meal once a week.

This is your year to shine, so make your goals a reality with Abundance and Health and Altrient. No matter how small, we can help.

Doing Dry January? Give yourself a helping hand with Altrient Glutathione

We're big supporters of Dry January. After an indulgent period like Christmas and New Year, your liver (and your body) could use some relief. If you decide to go booze-free this month, Altrient Glutathione may aid you on your journey.

Glutathione is found in high concentrations in all cells of the human body, particularly the liver, and is vital for detoxification. During long periods of excess, glutathione levels can take a huge hit, leaving cells vulnerable. As a defence nutrient, glutathione plays a key role in cell protection, so restore and replenish with Altrient Liposomal Glutathione. With Altrient's cutting edge liposomal technology, it's delivered quickly and efficiently for maximised absorption.

Starting a keto diet? Try Butterfat Keto

Ketogenic diets are based around reduced carbs and sugar as well as increased fats and MCT to help switch the body into fat-burning mode.

With careful planning, the keto diet is a highly nutritious way of eating, based around whole, unprocessed foods and plenty of fibre-rich vegetables. It's popular for those wanting to lose weight or gain muscle.

Butterfat Keto is the world's first C8 MCT oil powder keto creamer featuring heat-stable, gut-friendly microbiome spores. Unlike other fats, MCT bypasses the need for digestion and gets rapidly absorbed into the bloodstream, quickly converting into ketones, a powerful fuel for both body and brain cells. Just two tablespoons into your morning coffee or afternoon smoothies provide your body with the types of fat that make fat-burning more efficient and effective, helping you power through your morning sans cravings or get the best out of your workout.

Check out some of our favourite Butterfat Keto recipes here.

Upping the exercise ante? Keep in shape with vitamin B

​​Whether you're aiming to spend more time at the gym or want to lace up your running shoes and start jogging or walking, there's no doubt that exercise will be on almost everyone's mind this year.

For some, lack of energy, extreme tiredness and fatigue can make it hard to pursue your fitness goals, no matter how big or small. Even with a reliable sleep schedule, you may feel yourself dragging halfway through the day – and a lack of adequate B vitamins could be why.

Vitamin B (including B2, B3, B6 and B12) may help contribute to reducing tiredness and fatigue, meaning you'll feel more motivated and get more out of your workouts. They also contribute to normal energy-yielding metabolism and normal psychological function - good news for your mind and mood.

Each sachet of Liposomal Vitamin B contains a full range of B vitamins with a whole host of health benefits, and the patented liposomal technology ensures maximised nutrient absorption. Plus, it's backed by 9-time IRONMAN finisher Jason Walkley and is certified by Informed Sport.

Ready to look after your skin? Add Advanced Collagen to your routine

If your resolution this year is to focus on your skin, collagen may be able to help – and you won't even need a lengthy 10-step skincare routine or the cost that comes with it.

Collagen is an important structural protein found in your skin, hair, nails, bones and ligaments – think of it as the glue that holds your body together. Your body makes it naturally, yet collagen production starts to decline as early as age thirty. This can lead to wrinkles and dull skin and hair. But, with a supplement, you can top up your levels from the inside out.

Neutrient's Advanced Collagen contains hydrolysed collagen peptides for rapid absorption, 80mg of vitamin C and heat-stable microbiome spores perfect for hot drinks. Just add a spoonful to your favourite hot or cold beverages, soups or smoothies for glowing skin from within. Plus, Advanced Collagen also helps support satiety and curb cravings – win, win.

Check out some of our favourite Advanced Collagen recipes here.

Want to feel your best? Use Altrient C

Vitamin C is essential for the body to maintain good health. Your immune system, your metabolism, even your skin relies on vitamin C to function normally. Unfortunately, the body can't make or store this essential nutrient on its own, and during times of stress or illness, it quickly depletes.

That's where a daily supplement is necessary – not just for your body, but for your mind, too. Studies show that vitamin C may help support a balanced mood and the normal functioning of the nervous system.

Liposomal Altrient C is a convenient and easy way to top-up your daily vitamin C. Each sachet contains 1000mg of vitamin C and helps to reduce tiredness and fatigue, support energy-yielding metabolism, support normal physiological function and protect cells against oxidative stress –just #CforYourself why celebrities, customers and health experts alike love our best-selling, award-winning supplement.

Here's to a happy and healthy new year!

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Vitamin C1c54985e4f95b7819ca0357c0cb9a09fTue, 11 Jan 2022 15:56:17 +0000
Buyer Beware: How To Tell When A Product Is NOT Liposomalhttps://www.abundanceandhealth.co.uk/en/blog/post/1634-buyer-beware-how-to-tell-when-a-product-is-not-liposomal Since LivOn Labs launched Altrient (US name Lypospheric) the world’s first liposomal vitamin C supplement back in 2004, liposomes have taken the health and wellness world by storm. ‘Liposomal’ has become a buzzword in the industry and liposomal supplements are a steadily growing trend among beauty, health and wellness experts – one that’s only expected to get bigger.

But with all that hype comes pretenders. More and more liposomal products have been entering the market, and, according to Dr Thomas Levy, many of them are fraudulent, containing no liposomes at all.

Altrient and LivOn Labs have been at the forefront of Liposomal Encapsulation Technology (LET) for nearly twenty years. They’re the true pioneers of liposomal vitamins and their patented process involves rigorous testing, high-quality ingredients and thoroughly researched formulas. It’s what they pride themselves on and what makes Altirent so effective and safe.

There’s a big difference between ‘standard’ vitamin C supplements and liposomal vitamins. Seeing non-liposomal products marketed as such is worrisome, but until the government cracks down on fake liposomal products, not much can be done other than to warn buyers about the difference. That’s why Dr Levy, one of the leading vitamin C researchers, shared his tips on how to spot a fake liposomal product, and what to keep an eye out for when shopping for vitamin C supplements.

Meet Dr Levy

Dr Thomas Levy MD is one of the world’s leading experts on vitamin C and liposomal research. He believes that vitamin C is an extremely powerful way to help support the body and contribute to normal immune function during challenging times. He has written numerous books on the topic, including Primal Panacea and Curing The Incurable.

During a recent seminar, he spoke about vitamin C, the history of liposomes, Altirent and how to tell when a product is truly liposomal.

What is Liposomal Vitamin C?

 For a number of reasons, standard tablets and capsules don’t always reach their full potential. One reason could be because the enzymes in the stomach and intestinal tract damage the product. The addition of things like sugar and gelatins to the formula could also disrupt vitamin C, as could nutrients not being able to cross cell membranes efficiently. 

Enter liposomes. Liposomal technology allows nutritional supplements like vitamin C to be better absorbed by the body by mimicking the structure of a cell membrane.

Liposomes themselves were “discovered and created back in the 1960s” according to Dr Levy. They are sub-microscopic bubbles that are able to encapsulate nutrients like vitamin C and transport them rapidly through the bloodstream and to the cells. Altrient’s unique delivery system of liposomes helps to create a much better absorption of vitamin C compared to other standard forms of vitamin C supplements.

As Dr Levy says: “The liposomes that are produced, in this case by LivOn and Altrient, containing vitamin C or another nutrient actually serve in the same way that cells communicate with each other to naturally deliver the contents they are carrying to the cell.”

Liposomes deliver nutrients via two different mechanisms which are dependent on the size of the liposome. Small liposomes are able to utilise the tiny existing transport channels located within the cell membrane to deliver their nutrients. Whereas larger liposomes simply fuse and merge with the cell’s outer membrane. The outer membrane of the liposome and the outer membrane of the cell are both formed from a phospholipid bilayer, so this meeting of ‘like meets like’ surfaces provides an efficient and easy nutrient delivery.

The benefits of Liposomal Encapsulation Technology (LET)

Liposomal Encapsulation Technology means that your supplements are far more likely to have the impact you want them to.

LET allows the enhanced absorption and efficiency of vitamin C, but not only that, there are other benefits to Altrient’s liposomal technology, including:

  • Nutrients contained in double-layered phospholipid membrane, similar to cell membranes

  • Protect nutrients from being destroyed in the gut

  • Provide maximised absorption into the bloodstream as intact liposomes

  • Transport nutrients directly to the cells where they are needed most

  • Achieve a more sustained release of nutrients

  • Protect nutrients from oxidation, pH and temperature

  • Prevent nutrients being utilised by gut microbiome

And much more. This all means that Altrient’s patented LET vitamin C supplement ensure maximised absorption compared to other oral forms of vitamin C, they’re gentle on the stomach, offer ease and convenience and are more cost-effective - what’s not to like.

How can you tell when a liposomal product is fake?

Sadly, the increased attention on the benefits of liposomes and LET is not wholly a good thing. Today, many of the so-called liposomal vitamin C products on the market aren’t exactly what they seem.

“Most of the products are fraudulent,” Dr Levy explains. “We tested a lot of liposomal products on the market, and most of them had no liposomes in them at all.” 

True liposomal supplements are tested to provide maximised absorption of the nutrients they hold through encapsulation technology. Without LET, the products won’t be absorbed as much by the body, as it does not have the unique delivery capabilities that liposomes have in regards to transporting nutrients all the way to the cells.

While you can’t tell what products are and aren’t liposomal unless you have a microscope, there are a few ways to tell when a product is fake. 

Price check

Firstly there’s the cost of the product. If something seems cheap or too good to be true, chances are, it is.

As Dr Levy says: “Altrient and LivOn, when compared to other vitamin C supplements, many think it’s a little bit pricey. That’s because it’s an incredibly involved process to create Altirent, not only to make the liposomes but also to do the quality control and test every batch for purity, liposome size and everything else.”

Always read the box

Make sure you pay careful attention to the box. Check that it’s a reputable manufacturer and that the product has met rigorous testing standards – you’re looking for certification from NSF, GMP or Informed Sport. You should check if the products have been prepared and stored in an oxygen-free environment and that it’s a pure formula with only 4-5 essential ingredients. 

Other things to watch out for

Other differences between liposomal vitamin C and standard tablets are:

  • Delivering nutrients all the way to the cells

  • Suitable phospholipids used in equal proportions

  • Consistency and structure (bilayer not monolayer)

  • Liposomal products don’t dissolve in water and cannot be blended or mixed with hot drinks

Shop confidently with Altrient’s Liposomal Vitamin C

You can still benefit from regular vitamin C supplements, but if you want the unique advantages of liposomes – and you want to be sure you’re getting them – then Altrient and LivOn are your best options.

Altrient have spent years researching the best formulation techniques and manufacturing processes for liposome encapsulated supplements. Each sachet contains ​​1000mg of vitamin C and extra 500mg phosphatidylcholine. Every batch is tested to ensure liposome stability, while every ingredient is tested for identity strength and purity. We invest heavily in independent research to ensure everything is backed by scientific data, and we are manufactured in an NSF, GMP certified installation.

Shop with trust. Shop with Altrient.

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Vitamin CHealth6dd4e10e3296fa63738371ec0d5df818Wed, 17 Nov 2021 16:09:48 +0000
Warming winter wellness recipeshttps://www.abundanceandhealth.co.uk/en/blog/post/1633-warming-winter-wellness-recipes Our most recent recipe collecting brings you a selection of warming and nourishing wellness recipes to take you through the colder months.

Food Scientist and Nutritionist Susie Debice has created these recipes using all your favourite ingredients but with an extra helping of goodness. Each recipe uses Neutrient Butterfat Keto or Advanced Collagen to fuel you through the colder months.

About Neutrient Advanced Collagen

Advanced Collagen is a pure protein powder containing superior grade bovine Type I and Type III hydrolysed collagen peptides from grass-fed, pasture raised herds, expertly blended with buffered vitamin C and two heat-stable gut friendly microbiome spores Bacillus coagulans and Bacillus subtilis.

About Neutrient Butterfat Keto

Butterfat Keto is a unique blend of coconut sourced MCT containing 40% C8 medium-chain triglycerides with deliciously creamy organic ghee and butter from grass-fed and pasture-raised herds plus heat-stable Bacillus coagulans spores and Bacillus subtilis. Butterfat Keto is perfect to support those on Ketogenic, Paleo, Intermittent Fasting (IF) strategies, Low carb high-fat diets (LCHF).

Warming Wellness Winter Recipes

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CREAMY CHAI LATTE

creamy chai latte

SERVES 1

Ingredients

  • 1 black teabag
  • 3 black peppercorns
  • 1 cinnamon sticks
  • 5 cardamom pods
  • 3 cloves
  • 1 star anise
  • 1 cm piece ginger, sliced
  • 250ml whole milk or coconut milk
  • 10g (2 tbsp) Butterfat Keto
  • Pinch of cinnamon to serve
  • Honey to taste

Method 

Add the milk to a saucepan with the spices and bring to a simmer then reduce heat and infuse the spices for 10 minutes. Add the black tea bag for the last 2-3 minutes. Strain the warm spiced milk into a jug, discard the spices and sweeten with honey.

Add 2 tbsp (1 scoop) of Butterfat Keto to the bottom of a mug or heatproof glass, add 2 tbsp of the strained warmed spiced milk and stir until the butterfat Keto has dissolved, adding more stained milk if needed.

Once dissolved, fill up the rest of the mug leaving room at the top so you can use a frother to create a little foam and disperse any Butterfat Keto that hasn’t dissolved. Sprinkle with cinnamon and serve while warm.

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MORNING MATCHA LATTE

matcha late

SERVES 1

Ingredients

  • 1 tsp matcha tea powder
  • 10g (2 tbsp) Butterfat Keto
  • 250ml whole milk or plant milk
  • Honey to taste

Method 

Add the milk to a saucepan heat until warm but not boiling. Put the matcha and Butterfat Keto into a large mug, then add 4 tbsp of warmed milk and stir until the Butterfat Keto has dissolved, adding more milk until fully dissolved.

Use a whisk or frother on the remaining milk in the saucepan to create some foam. Pour the foaming milk into the mug, stirring to mix in the matcha and Butterfat Keto. Sweeten with honey and serve.

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THAI TURMERIC & COCONUT SOUP

Thai Turmeric & Coconut Soup

SERVES 2

Ingredients

  • Small handful coriander leaves
  • 1 tbsp coconut oil
  • 1 garlic clove
  • 4 spring onions, sliced
  • 2 tbsp Thai curry paste
  • 400ml can coconut milk
  • 500ml chicken or vegetable stock
  • 1 tbsp fish sauce (optional)
  • 4 tbsp Butterfat Keto
  • 150g pack stir-fry vegetable
  • 1/2 tsp turmeric
  • Sprig Thai basil
  • 1 red chilli, deseeded, sliced
  • Lime wedges

Method 

Add the coconut oil to a saucepan and gently fry the spring onions, garlic and Thai curry paste for 2-3 minutes, being careful not to burn the spices. Add in the stock, coconut milk, turmeric, fish sauce, stir-fry vegetables, coriander leaves and bring to a gentle simmer, reduce heat for 4-5 minutes.

Add the Butterfat keto to a small bowl, add one ladle of the warm Thai coconut soup, stir until all the Butterfat Keto has fully dissolved. Remove the soup form the heat and allow to cool for just a few minutes before adding in the dissolved Butterfat Keto, stir to combine. Split the Thai coconut soup between bowls. Top with fresh basil leaves and slices of chilli and a wedge of fresh lime. Serve.

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GLOWING TURMERIC LATTE 

Glowing Turmeric Latte

SERVES 1

Ingredients

  • 1 large mug of coconut milk
  • 1 tbsp coconut cream
  • 2 tbsp Advanced Collagen
  • ¼ tsp ground turmeric
  • ¼ tsp ground ginger1 tsp vanilla extract
  • 1 tsp coconut sugar


Method

Place the milk in a pan with the spices, coconut cream and warm on medium heat making sure the milk doesn’t boil, stirring until warmed through.

Then remove from the heat, stir in the Advanced Collagen, pour into mugs and sweetened to taste with coconut sugar.

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PEAR AND PECAN PORRIDGE 

Pear and Pecan Porridge

SERVES 2

Ingredients

  • 150g porridge oats
  • 400ml whole milk (or almond milk)
  • 200g yogurt (or coconut yoghurt)
  • 2 tbsp Advanced Collagen
  • 1 tbsp chia seeds
  • Pear, sliced
  • 4 dried apricots, chopped
  • 2 tbsp pecans
  • Drizzle of honey of maple syrup
  • Sprinkling of cinnamon

Method 

Add the oats, chia seeds and milk to a pan and heat on medium heat, stirring all the time until the mixture thickens, then simmer for 2 minutes.

Take off the heat, stir in the yoghurt and Advanced Collagen and pour into breakfast bowls.
Top with the pecans, sliced pears, apricots, drizzle with honey, sprinkle with cinnamon and serve.
.

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DEEP PINK BEETROOT SOUP

beetroot soup

SERVES 4

Ingredients

  • 4 medium beetroots, peeled, chopped
  • 250g tomatoes, halved
  • 3 cloves garlic, chopped
  • 1 small onion, peeled, chopped
  • 2 tbsp olive oil
  • 500ml chicken or vegetable stock
  • 4 tbsp Advanced Collagen
  • 150g aged feta, cubed
  • 2 tbsp natural yoghurt
  • 1 tbsp sesame seeds
  • ½ cup rocket
  • Salt and black peppe

Method 

Coat tomatoes and garlic in 1 tbsp olive oil and roast for 20 minutes at 200C. Cook onion in remaining oil until soft, add beetroot and stock, simmer for 15-20 minutes until beetroot is soft.

Transfer soup to blender, add Advanced Collagen and roasted tomatoes and blend until smooth. Season to taste. Reheat soup, divide between bowls and top with yoghurt, crumbled feta, rocket, sesame seeds and serve.

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NOURISHING BONE BROTH

chicken bone broth

SERVES 4

Ingredients

  • 3 lbs chicken bones
  • 1 large onion peeled, chopped
  • 2 bay leaves
  • 2 carrots peeled, chopped
  • 2 celery stalks, chopped
  • 6 garlic cloves
  • 1 ½ litres water
  • 3 tbsp raw apple cider vinegar
  • 1 cup chopped parsley
  • ½ tsp black peppercorns
  • 4 tbsp Advanced Collagen

Method 

Place all of the ingredients (except the Advanced Collagen) into a large saucepan, bring to the boil, cover with a lid and reduce the heat to a simmer for 8 hours, topping up with water if needed.

Then strain through a sieve, discard the bones, skim the layer of fat from the top of the broth and discard. Stir in the Advanced Collagen and serve, store any leftovers in the fridge or freeze.

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NOURISHING MISO SOUP 

miso soup

SERVES 4

Ingredients

  • 1 litre vegetable stock
  • 3 tbsp white miso paste
  • 2 spring onion stalks, sliced
  • 100g brown rice noodles
  • 1 red chilli, sliced (optional)
  • 1 cup mushrooms, quartered
  • 4 tbsp Advanced Collagen
  • Coriander leaves, to serve

Method 

Cook the noodles in simmering water for 5 minutes or until soft, strain, rinse and set aside. Add stock to a saucepan and bring to the boil, reduce heat and simmer, add the miso, mushrooms, spring onion and chilli.


Once the miso has dissolved, add noodles and warm through then remove from heat, stir in the Advanced Collagen, sprinkle with coriander and serve.

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MOCHA PECAN POT TREAT

mocha pecan pot

SERVES 4

Ingredients

  • 200g dark or milk chocolate
  • 2 shots of espresso
  • 4 tbsp Butterfat Keto
  • 300ml pot double cream
  • 1 tsp vanilla extract

Method 

Place the Butterfat Keto in a small bowl and add the hot shots of espresso. Stir (or use a small whisk) until the Butterfat Keto has completely dissolved. Set to one side to cool down.

Melt the chocolate in the microwave for 2 minutes or use a heatproof bowl over a saucepan of gently simmering water. Leave too cool down a little.

Use an electric whisk to whip the double cream and the vanilla extract.

Add the Espresso and Butterfat Keto to the melted chocolate and stir to combine. Then gently fold the chocolate mixture into the whipped cream until fully combined. Split the mixture between 4 ramekins, top with chopped pecans and chill in the fridge for an hour before serving.

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Discover more Advanced Collagen recipes

Discover more Butterfat Keto recipes

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Health21fe5b8ba755eeaece7a450849876228Fri, 12 Nov 2021 16:54:37 +0000
Altrient C welcomes Latest ASA Ruling on Clarity of Liposomal Vitamin C Marketinghttps://www.abundanceandhealth.co.uk/en/blog/post/1631-asa-ruling-liposomal-vitamin-c-marketing 3 November 2021

Leading liposomal food supplement brand Altrient® has welcomed the latest ruling from the Advertising Standard Agency (ASA) regarding the clarity and required substantiation of marketing claims around liposomal vitamin C supplement brands. The ASA upheld the complaint against supplement brand YourZooki – stating that YourZooki’s claims of its VITAMIN C ZOOKI product being a “liposomal vitamin C” are unsubstantiated and misleading.

This ruling comes as a result of a lengthy and detailed investigation by the ASA into YourZooki for the liposomal claims for VITAMIN C ZOOKI, with the committee finding this week that the YourZooki claims of a “liposomal” delivery system are misleading and unsubstantiated. This is an important victory for the wider vitamin supplementation industry, as the ruling ensures that industry standards are upheld and that the end consumer is protected.

The ASA went on to state that

“We had not seen conclusive evidence confirming the presence of liposomes in YourZooki’s product and concluded that the claims “liposomal vitamin C”, and similar claims about the liposomal content of the product, were misleading and had not been substantiated.”

The YourZooki marketing claims were deemed to have breached the CAP Code (Edition 12) rules 3.1 (Misleading advertising) and 3.7 (Substantiation) and in future they must not refer to "liposomal vitamin C" or make similar claims about the liposomal content of the product unless they hold suitable evidence to substantiate the claim.

Abundance & Health, Altrient’s distributor and retailer, independently tests liposomal brands for quality. Tim Orchard, Director of Abundance & Health, says

“In September 2020 four different liposomal brands were tested, including YourZooki. YourZooki and one other brand returned negative tests for liposomes. Two other brands showed very low liposome levels. On this basis, we made a complaint to the ASA about the liposomal claims of YourZooki. The consumer will have no way of determining which product is genuine based on the marketing message. We are grateful that the ASA has taken this matter seriously and completed a thorough investigation. We believe that this ruling will force the remaining brands who are falsely marketing their products as "liposomal" to remove their liposomal claims for the benefit of consumers and true liposomal producers

At Altrient®, we are proud of our scientific heritage and believe in an ethically-led approach to marketing. – our claims are backed by robust scientific evidence, including double-blind placebo-controlled trials, which is why we are confident in the quality and efficacy of our supplements.”

Dr. Thomas Levy, cardiologist, vitamin C expert and consultant for LivOn Labs says

“This is an important day for the liposomal vitamin industry and for consumers. Liposomal supplements are a fascinating technology for delivering maximised absorption, but ‘buyer beware’ - there is more fraud in liposomal supplements than in any other type of supplement I have seen.

Brands just slap the word ‘liposomal’ on the product and try to make as much money as they can, until and if they get called out on what they are doing. Unfortunately, too many people want to make too much money and have no significant ethics. Taking a product that you believe to be liposomal but isn’t deprives people of the absorption benefits of true liposomal vitamin C. It is terribly unfair to consumers who are paying for a very specific technology that in many cases simply isn’t utilised in the product!

Making a high-quality, high-tech, liposomal vitamin C is not a fast, easy, cheap or simple process, and the industry needs to be better regulated to avoid this kind of misleading behaviour. We are delighted that the ASA have taken such a keen interest in this case and are taking decisive action to protect consumers.”.

LivOn Labs, manufacturers of Altrient® liposomal vitamin C, launched the world’s first liposomal vitamin C in 2004, pioneering the use of cutting-edge Liposomal Encapsulation Technology in vitamin C delivery. They achieved a level of stability and absorption never before accomplished in the food supplement industry by using a patented liposomal process to encapsulate nutrients in microscopic bubbles that ensure that they can pass through the digestive system in an efficient way, allowing for maximised absorption into the bloodstream and then on to the cells.

As true pioneers within the liposomal space, Altrient® believe that this ruling will both help ensure that customers are not mis-sold fraudulent liposomal products and hopefully deter other brands from making similar unsubstantiated claims about advanced formulations, putting trust and confidence back into the hands of both consumers and distributors.

For further information, please find the link to the ruling below.
https://www.asa.org.uk/rulings/yourzooki-ltd-a20-1083951-yourzooki-ltd.html

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Vitamin C6ba3af5d7b2790e73f0de32e5c8c1798Wed, 03 Nov 2021 12:49:13 +0000
How to hold on to your collagen during the Menopausehttps://www.abundanceandhealth.co.uk/en/blog/post/1629-collagen-menopause Coping with the many symptoms of the menopause could make this hormone transition an unbearable time of life. One aspect of menopause health that you may feel increasingly challenged by is just how quickly your skin starts to age.

Nutritional Therapist Jackie Newson provides an insightful guide on how to preserve collagen so you can glow your way through the menopause.

What is the perimenopause?

Your menopause is likely to occur sometime between the age of 45 and 55, but a small percentage of women can experience early menopause in their mid-thirties. It all begins with the perimenopause, which can start from one to ten years before the menopause, this is when you might notice symptoms creeping in. These gradual changes are due to alterations in levels of two key female hormone, oestrogen and progesterone.

A fascinating fact about your ovaries is that they already contain approximately 2 million eggs at the time when you were born. These eggs are ripened and released with each ovulation, so as you age, your egg supplies are gradually exhausted. Once your ovaries are completely empty of eggs, ovulation stops, and your ovaries start to wind down the production of progesterone and oestrogen. This drop in hormones kicks off those typical symptoms of the perimenopause!

What are the symptoms of the perimenopause?

Oestrogen is a powerful hormone that exerts its activities via oestrogen receptors found on every many tissues in the body (and many more). When oestrogen is out of kilter the effects can be quite noticeable especially in the areas of the body where oestrogen receptors are found, which include:

  • Skin
  • Breast
  • Vagina
  • Womb
  • Urinary tract
  • Bones
  • Bowel
  • Liver
  • Brain
  • Fat cells
  • Blood vessel walls

How does your skin change during the menopause?

If you are struggling with the menopause, then you are not alone. In fact, 25% of women are so overwhelmed by the severity of their symptoms that they seek medical help.1 One of the bugbears for many women is the visible deterioration in skin quality, tone and texture which tends to occur quite rapidly within in the first few months.2 But aside from the obvious differences in skin health on more obviously visual areas of your body such as your face, there may also be noticeable changes in the delicate tissue in the more hidden and intimate areas such as the inner lining of the vagina and urinary tract. This is because within these areas a high concentrations of oestrogen receptors are found.3

Vaginal health during the menopause

Alterations in the fine balance of hormones can affect the mucus membranes of your vagina and vulva lessening the amount of lubrication in these areas. This may lead to uncomfortable dryness, burning, itching and pain. The skin in your vagina is likely to become thinner and may tear more easily, as a result, intercourse could become painful and might cause bleeding, if vaginal lubricants aren’t used.

Why do menopausal women get recurring cystitis?

Changes in hormone levels throughout the menopause mean that the muscles and tissue which provide tone, strength and support to your bladder and urethra may become weak. So the bacteria that cause cystitis, which would normally be washed through the bladder and urethra by fast flowing urine, tend to linger and collect in weakened areas where urine flow is slower and less powerful than usual. Recurrent cystitis is often an irritating feature of menopausal health. In these cases, it is important to consult your doctor.

Beauty sleep and the menopause

In terms of skin quality and appearance, lack of sleep around the menopause could also take its toll, promoting dark shadows under the eyes and impairing skin integrity. Evidence suggests that there may be a link between immune system function and collagen production.4 Sleep deprivation may disrupt the restorative effects on the immune system, which could lower immune responses and this could seem to affect collagen synthesis. Lack of beauty sleep may contribute to a possible break down in skin barrier and mucous membrane function.

Collagen and skin health for mature women

The skin more than any other organ shows the effects of ageing brought about by hormone changes as you make your way through the menopause. Oestrogen and other hormones have a significant influence on your skin’s development and composition5 and adequate levels are needed to help support skin functional and structural integrity. Your skin is composed mainly of collagen, a matrix protein that provides a kind of scaffolding structure that can deteriorate when your female hormone levels start to decline. In fact, around 30% of the collagen in yoru skin is likely to be lost during the first five years following your menopause.6 Once oestrogen start to dwindle, collagen content in the skin is reduced too and you may start to experience increased dryness, decreased firmness, less elasticity and more wrinkles.

What the scientists say about collagen

Early research demonstrates that both age and sex directly impact skin collagen levels affecting skin thickness and skin density.7 Collagen production, especially types I and II are known to decrease with age particularly in women8, so it’s no surprise that after the menopause women start to see rapid changes in the appearance and texture of their skin. Those that choose to receive oestrogen replacement therapy may benefit from collagen support and skin thickness.6

Special cells called fibroblasts that play a key role in the renewal and repair of collagen within the skin. Scientific research also shows that the breakdown of the collagen framework found in the matrix that supports the underlying skin layers, is partly responsible for the loss of structural integrity and the impairment of fibroblast function in the skin.9 Old fibroblasts produce low levels of collagen and high levels of collagen-degrading enzymes. At the same time, the decrease in healthy collagen fibres results in a loss of the mechanical stimulation that is needed to trigger new collagen production.8 The good news is that some scientists are investigating if age-related decreases in collagen synthesis could be partly reversible.

Do-able solutions for menopausal skin

It’s not possible to totally avoid the menopause, but you can, in some cases, minimise difficult symptoms by incorporating some dietary and lifestyle changes. This may help you feel more positive about your menopause experience. In the absence of oestrogen, there are some actions you can take to delay the physical effects of ageing on your skin. The ai is to support your hormone balance, maintain optimal levels of collagen,9 focus on hydration, exercise often and improve your beauty sleep.

5 Easy steps for youthful menopausal skin

1. Reducing stress to support hormone balance

After the menopause your adrenal glands play a role in hormone balance by topping up levels of oestrogen produced by your ovaries. However, these glands also respond to stress. If your adrenals are preoccupied with dealing with stress or are tired and exhausted then your post-menopausal production of adrenal oestrogen, progesterone and testosterone may become compromised.

Progesterone is almost exclusively adrenal in origin following the menopause and this hormone is part of the stress cycle as the adrenals can covert progesterone into the stress hormone cortisol. High stress levels may push progesterone down this pathway rather than using it to produce testosterone and oestrogen. This can be a factor in hormone imbalance at menopause and is a good reason to try and find strategies to keep stress to a minimum.

2. Healthy lifestyle habits for a manageable menopause

Most menopausal women are at an age when juggling a career with family life and children’s educational needs can be exhausting, so coping with unpredictable hormone fluctuations just adds another level of stress. But a few dietary tweaks and some regular exercise can help to make life calmer and more manageable.

Caffeine: It’s a good idea to reduce your daily caffeine by cutting back on tea, coffee, fizzy drinks, and chocolate. Why? Caffeine exacerbates hot flushes and insomnia; it increases the rate at which calcium is lost from the body and puts additional stress on the adrenal glands.
Alcohol: Although it’s tempting to turn to a few glasses of wine at the end of a stressful day, this may just accelerate your menopausal symptoms. Alcohol is known to disrupt sleep, changing both the length and quality and is also a nervous system depressant leading to low mood and anxiety. What’s more, alcohol is thought to enhance inflammatory processes and suppress immune function which may add to the deterioration of skin health.10

Relaxation: Spend at least twenty minutes everyday relaxing. Enjoy the calming benefits of yoga or learn how to meditate. Deep breathing exercises are very simple to do and can aid relaxation and reduce anxiety rapidly.

Get fit: Regular exercise brings many health benefits too not just in terms of reducing stress but also improving cardiovascular health, which will enhance the flow of oxygen and nutrients around the body improving cellular functions and thus hormone balance. An added bonus is that the improved oxygen and nutrient delivery help keep your skin healthy and glowing. What’s more, participating in aerobic exercise has been shown to bring immediate symptom relief amongst menopausal women.11

3. Key nutritional supplements

It’s not always easy to keep your diet balanced, especially when fitting new nourishing foods for your skin healthy into your existing daily meal plan. Including a selection of well-chosen vitamins and minerals help offer support for any troublesome menopausal symptoms you could be experiencing.

Vitamin C: This vitamin is part of the holy grail for healthy glowing skin and goes a long way to helping you achieve it. Vitamin C is known to contribute to normal collagen formation for the normal function of skin and blood vessels. Without good blood vessel tone you’re less likely to see that fresh faced blush of youth or gain effective delivery of the key nutrients needed to feed your skin. Liposomal vitamin C is the one you want if you’re looking for rapid absorption, Clinical studies have shown that taking liposomal Altrient C at 3 sachets a day has remarkable benefits with significant increase in elasticity and firmness and significant reduction in fine lines and wrinkles, including:

  • 40% increase in elasticity and firmness in just 8 weeks, taking 3 Altrient C sachets a day.
  • 61.4% increase is elasticity and firmness within 16 weeks, taking 3 Altrient C sachets a day.
  • 8% reduction in fine lines and wrinkles in just 8 weeks, taking 3 Altrient C sachets a day.
  • 13% reduction in fine lines and wrinkles within 16 weeks, taking 3 Altrient C sachets a day.

These results demonstrate the key nutritional support for visibly ageing skin that liposomal Altrient C offers. Alternatively, a high-quality powdered vitamin C, such as Total C, is another beneficial option which allows you to customise your daily dose.

Collagen: Topping up on hydrolysed collagen peptides can be a game changer for women trying to keep their skin looking and feeling radiant and youthful. Collagen levels naturally start to decline from the age of 30 onwards, hydrolysed collagen peptides are ideal because they are rapidly absorbed into the bloodstream helping to replenish collagen reserves. A daily dose of collagen teamed up with vitamin C is the perfect combination for supporting glowing, flexible skin.

B vitamins: if vaginal dryness is making your life miserable, stocking up on a good liposomal vitamin B complex is a sensible choice. Niacin, vitamin B2 and biotin all contribute to the maintenance of normal mucous membranes and normal skin. Choosing a B complex formula also provides you with vitamin B6 which can be particularly beneficial during hormonal fluctuations because of its contribution to the regulation of hormonal activity.

Magnesium: To help you sleep and keep you relaxed and calm you’ll need some magnesium which contributes to normal functioning of the nervous system. A magnesium supplement that contains Magnesium L-threonate is especially beneficial for supporting brain function.12 Food sources of magnesium include green vegetables, nuts seeds and wholegrains so adding these into your meal plans can be very beneficial.

3. The advantage of phytoestrogens and lignans

Some plants and herbs contain phytoestrogens, which gently mimic natural oestrogen and may help with hormone balance.13 Phytoestrogens are adaptogens, which means they help normalise oestrogen levels by interacting with oestrogen receptors. This activity helps to modify the effects of insufficient or excess oestrogen in the body bringing it more into balance and producing some relief from menopausal symptoms.13

You need a healthy gut flora in order to metabolise phytoestrogens effectively. Bacteria in the gut help transform phytoestrogens into metabolites that have far stronger effects and may lead to better absorption and a higher affinity with oestrogen receptors.14 Top up your diet with some of these phytoestrogen rich plant foods including:

  • Miso
  • Natto
  • Tamari
  • Linseeds
  • Red clover
  • Alfalfa
  • Ginseng
  • Celery
  • Fennel
  • Anise
  • Liquorice
  • Rhubarb

Add a tablespoon of powdered flax seed to your breakfast cereal for a good daily amount of soluble fibre, which helps to increase healthy gut flora and is also a rich source of phytoestrogens.

Flaxseeds, peanuts and lentils contain natural compounds called lignans. These plant lignans are another source of phytoestrogens in the typical western diet. Lignans are acted on by the bacteria in your gut and converted to phytoestrogens. Flax seeds are by far the richest dietary source of plant lignans which may help to balance your hormones at this time.

Other herbs known for their phytoestrogen properties, which you often find in supplements aimed at the menopause include13,15,16:

  • Dong quai
  • Black cohosh
  • Siberian ginseng
  • Hops
  • Mexican yam


Omega 7 essential fatty acids, found naturally in Sea Buckthorn, are thought to help protect, hydrate and improve skin quality. They may be particularly beneficial for soothing and lubricating dryness in any intimate and delicate areas.17 Shatavari is another herb known to be particularly beneficial for dry and inflamed tissues and is often used for the treatment of vaginal dryness in the menopause.

When choosing natural supplements give your body time to re-balance which in the case of hormones may take three months or more and you may need a combination for the best fit for you and your symptoms. It may take time to discover what works for you.

5. Establish a good sleep routine


It may seem obvious but getting at least eight to nine hours sleep a night is essential if you want to function well the next day. Following these tips can help to promote deep restorative sleep:

  • Make sure your bedroom is dark enough
  • Go to bed and wake up at the same time every day
  • Avoid using screens before bedtime
  • Don’t exercise too late at night as this may energise you
  • Have a warm bath with magnesium salts to promote relaxation
  • Add some lavender oil to your pillow – which aids sleep
  • Listen to meditative music to help you drift off to sleep


Overall, it’s clear to see that you don’t need to resign yourself to ageing dry skin after the menopause, with the help of collagen and a good range of skin friendly nutrients, it is possible to keep looking and feeling good well into old age.

References

  1. Longnecker MP, Tseng M. Alcohol, hormones and postmenopausal women. Alcohol health & research worldwide 1998; 22,3: 185- 189.
  2. Stevenson S, Thornton J. Effect of estrogens on skin aging and the potential role of SERMs. Clin Interv Aging. 2007;2(3):283-297. doi:10.2147/cia.s798.
  3. Raine-Fenning et al. Skin Aging and Menopause. Am J Clin Dermatol 2003; 4 (6):371-378.
  4. Kahan V, Andersen ML, Tomimori J, Tufik S. Can poor sleep affect skin integrity? Med Hypotheses. 2010 Dec;75(6):535-7. doi: 10.1016/j.mehy.2010.07.018. Epub 2010 Aug 1. PMID: 20678867.
  5. Stevenson S, Thornton J. Effect of estrogens on skin aging and the potential role of SERMs. Clin Interv Aging. 2007;2(3):283-297. doi:10.2147/cia.s798.
  6. Raine-Fenning et al. Skin Aging and Menopause. Am J Clin Dermatol 2003; 4 (6):371-378.
  7. Shuster S, Black MM, McVitie E. The influence of age and sex on skin thickness, skin collagen and density. Br J Dermatol. 1975 Dec;93(6):639-43. doi: 10.1111/j.1365-2133.1975.tb05113.x. PMID: 1220811.
  8. Varani J, Dame MK, Rittie L, et al. Decreased collagen production in chronologically aged skin: roles of age-dependent alteration in fibroblast function and defective mechanical stimulation. Am J Pathol. 2006;168(6):1861-1868. doi:10.2353/ajpath.2006.051302
  9. Fisher GJ, Varani J, Voorhees JJ. Looking older: fibroblast collapse and therapeutic implications. Arch Dermatol. 2008 May;144(5):666-72. doi: 10.1001/archderm.144.5.666. PMID: 18490597; PMCID: PMC2887041.
  10. Goldberg LH et al. Alcohol and skin disorders: with a focus on psoriasis. Skin Therapy Letter 2011; 16,4.
  11. Slaven L, Lee C. Mood and symptom reporting among middle-aged women: the relationship between menopausal status, hormone replacement therapy, and exercise participation. Health Psychol 1997;16:203–8.
  12. Li F et al. Magnesium L-threonate prevents and restores memeory deficits associated with neuropathic pain by inhibition of TNF-a. Pain Physician 2013; 16:E563-E575.
  13. Geller SE & Studee L. Contemporary alternatives to plant eostrogens for menopause. Maturitas 2006; 55, 1: S3-S13.
  14. Stojanov, S., Kreft, S. Gut Microbiota and the Metabolism of Phytoestrogens. Rev. Bras. Farmacogn. 30, 145–154 (2020). https://doi.org/10.1007/s43450-020-00049-x
  15. Mayo JL. Black Cohosh and Chasteberry: Herbs Valued by Women for Centuries. CLINICAL NUTRITION INSIGHTS. 1998; 6,15: 1- 3
  16. Abdi F, Mobedi H, Roozbeh N. Hops for Menopausal Vasomotor Symptoms: Mechanisms of Action. J Menopausal Med. 2016 Aug;22(2):62-4. doi: 10.6118/jmm.2016.22.2.62. Epub 2016 Aug 30. PMID: 27617238; PMCID: PMC5016504.
  17. Larmo PS, Yang B, Hyssälä J, Kallio HP, Erkkola R. Effects of sea buckthorn oil intake on vaginal atrophy in postmenopausal women: a randomized, double-blind, placebo-controlled study. Maturitas. 2014 Nov;79(3):316-21. doi: 10.1016/j.maturitas.2014.07.010. Epub 2014.

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Vitamin CHealthBeauty5c50b4df4b176845cd235b6a510c6903Fri, 01 Oct 2021 15:42:25 +0100
3 Products that make keto diets a burning successhttps://www.abundanceandhealth.co.uk/en/blog/post/1627-3-products-keto-diets-success Get ready to be amazed! Guess what happened when we gave 17 #CForYourself participants a plentiful supply of:

and asked them to follow a LFHC keto style diet for 10 weeks? Effortless success! 

Diets that you tried in the past may have failed because you hit up against common issues that make dieting seem harder than it needs to be. Next thing you know your good intentions have diminished, your  motivation has taken a backseat and you’re ready to quit. What every diet needs is a good support strategy. Interested? Read on.

Glowing reviews

Don’t let common dieting challenges such as cravings, brain fog, motivational dips and feeling endlessly hungry ruin your chance of success. Take strength in the fact that our 17 #CForYourself participants smoothly navigated these symptoms by strategically including three sachets of Altrient C across the day, adding Butterfat Keto to their morning coffee and swapping 3pm sweet treats for a serving of Advanced Collagen. Together these products provided star quality support and helped shape their mood, mindsets and results. Our follow-up survey revealed these amazing results:

  • 17 people collectively lost an amazing 19 stone 
  • 100% felt their general wellbeing had improved    
  • 100% experienced increased energy levels·        
  • 100% noticed an increase in motivation        
  • 94% experienced a more positive mood        
  • 82% experienced fewer sugar cravings        
  • 82% reduced their alcohol intake         
  • 76% said they felt less hungry·        
  • 65% achieved or exceeded their weight loss target    
  • 100% were happy with the results they achieved
  • 100% said they had a better attitude towards weight loss

Get in the fat burning zone  

Butterfat Keto is simply delicious and super easy to use! It’s a keto creamer containing 40% medium chain triglycerides, a fast-acting type of saturated fat, which is quickly absorbed into the body and readily escorted to the liver to be converted into ketones that can help fuel body, brain and muscle cells when sugar is unavailable! This is the basis of all ketogenic and LCHF diets – using fats instead of sugar for fuel. While being in a state of fat burning, your body is more likely to release stored fat making weight loss surprisingly effortless.  

Eating sugar tends to encourage insulin spikes, weight gain, cravings, foggy thinking and a roller coaster ride of mood and energy highs and lows. Whereas, MCT simply provides a steady source of fuel which not only helps you feel fuller for longer but also aids weight management strategies and cleverly helps keep your brain in the right gear.

Cruise your way through the afternoon  

If 3pm hunger pangs tend to catch you out and sabotage your progress then enlist the support of Advanced Collagen. These tiny hydrolysed collagen peptides easily dissolve in hot or cold drinks making them ideal for your afternoon drink (tea, coffee, herbal tea or water). Once absorbed these nutritious proteins quickly suppress those escalating afternoon appetite hormones enabling you to feel full and satisfied, whilst delivering important collagen peptides and amino acids for glowing skin and body conditioning.

Just what you need to easily say no to those pesky afternoon snack temptations. How does Advanced Collagen differ from other collagen peptide brands? Firstly, it contains vitamin C to help fight afternoon  tiredness and fatigue and secondly the hydrolysed collagen peptides are just 2000 Daltons, tiny compared to other collagen powders and small enough for rapid absorption and excellent results.  

Microbiome spores - a world first! 

The two biggest issues with many LCHF and keto style diets are sluggish bowel and bad breath. Why is this so common in the early phases of the diet? Because it takes time for your gut to settle into the new eating pattern and different types of foods. Cutting down on carbs generally means eating far fewer fruits and wholegrains and these foods are high in fibre. Your gut may need extra support if it becomes sluggish, slow and constipated. 

Our product development team at Neutrient smartly formulated Butterfat Keto and Advanced Collagen with gut support in mind. By adding heat stable microbiome spores which unlike other probiotics remain active and suitable for adding to hot drinks. So with every serving and sip of Butterfat Keto and Advanced Collagen you're providing your gut with some valuable microbiome TLC. The good news doesn't stop there as Butterfat Keto also contains a good serving of soluble fibre and resistant starch, scoring extra points for fullness and gut health.  

Immune focus with liposomal vitamin C 

Vitamin C is one of the best nutrients to include when embarking on a new dietary strategy. Why? Well because it has a set of health credentials that offer fantastic support. We’re talking about reducing tiredness and fatigue, increasing energy-yielding metabolism, supporting psychological function (mind and mood, protecting cells from oxidative stress and supporting normal nervous system function (stress, sleep, anxiety).  

Vitamin C rich foods include green leafy vegetables, parsley, coriander, lemon juice, lime juice and purple and red berries (redcurrants, blackcurrants, blackberries, raspberries, blueberries). 

Vitamin C isn’t made or stored in the body, so getting a daily supply from your diet is highly necessary. Stress, excessive alcohol and eating too much sugar tends to deplete vitamin C making vitamin C supplements a priority, especially during lockdown as this vitamin is vital for the immune system..  

However, many standard forms of vitamin C have very poor absorption rates, unlike liposomal vitamin C which is encapsulated in a unique phospholipid membrane that protects the vitamin C as it travels through the acidic stomach environment and also enhances the absorption to deliver vitamin C quickly into the bloodstream.

Future proof your health

Many of us are concerned about our immune health, not surprising with the year we’ve just been through. So If you are looking to get your immune system in tip top condition as you head out of  summer into a potentially unsettled cold and flu season, then investing in a 1-3 month course of Altrient C is a good idea.

Regardless of whether you are new to intermittent fasting or a highly experienced keto fan, Butterfat Keto and Advanced Collagen with the additional input of Altrient C have the ability to take your results to the next level! 

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Vitamin CHealth97d0145823aeb8ed80617be62e08bdccFri, 17 Sep 2021 12:16:20 +0100
5 Best Age Management Tips by Karen Cummings-Palmerhttps://www.abundanceandhealth.co.uk/en/blog/post/1625-best-anti-aging-tips-karen-cummings-palmer For centuries, humans have been trying to roll back the clock and stop ageing in its tracks. As such, age management serums, skincare and other age management treatments are becoming more and more popular, whether they're preventing fine lines and wrinkles or grey hairs and aching joints. Though we can't escape growing older, there are a few ways to slow down the process and retain that youthful glow – and you don't need the fountain of youth to achieve it, either. 

Karen Cummings-Palmer is an Altrient Ambassador and a health, wellness and nutrition coach that specialises in age management. She knows what works from the inside out to have you feeling (and looking) your best, and she shares her very best tips for managing age in our latest video.

While we can't stop ourselves from growing older, there are a few tips and tricks to maintaining a youthful glow. Altrient Ambassador Karen Cummings-Palmer shares how to achieve 'the essence of youth' in her latest video.

As Karen says, the goal of age management isn't to look decades younger, instead, it's about capturing the 'essence of youth' – the energy, vitality and glow that we associate with healthy, youthful skin. 

Here's how Karen achieves the 'essence of youth' with age management treatments like supplements.

Move regularly 

You don't have to run 10k every day, but consistent movement is an essential part of preventing ageing. Not only can regular physical activity help lower the risk for heart disease and help you maintain a healthy weight, but it can also lessen stress, improve sleep and boost your mood.

Karen focuses on a mix of cardio and muscle-strengthening exercises like Pilates, which work together to target every area of your body. It’s an important part of the age management process.

Diet and nutrition are key 

There's no denying that a varied, balanced diet is one of the most important aspects of staying healthy. Alongside drinking plenty of water, you want to focus on age management foods that offer health benefits. Berries are packed with antioxidants, avocados are full of healthy fats and broccoli is loaded with vitamins C and K. You'll also want to avoid refined sugar when possible, as it weakens your immune system and lowers collagen production.

Taking age management supplements 

One way to slow down the ageing process is through regular supplementation, including collagen and glutathione.

Collagen plays a huge role in skin health, as it helps create elastin fibres that lock in moisture and plump the skin. Except by thirty years old, collagen levels start to decline, leading to visible signs of ageing like sagging skin and wrinkles.

Karen suggests taking an age management collagen supplement to help kickstart your collagen production and replenish your body's natural reserves. Choose one with hydrolysed collagen peptides like Neutrient™ Advanced Collagen – the molecules are already broken down, so they'll be absorbed faster into the bloodstream.

Another age management supplement to consider is glutathione. It's one of the most powerful intracellular defence nutrients, and it protects against free radicals, fights inflammation and can even help prevent heart disease. Much like collagen, glutathione decreases as we age, which can potentially lead to oxidative stress (and can cause premature signs of ageing) as well as a detrimental drop in some essential cellular functions.

Altrient's Liposomal Glutathione supplements can top up on these ultra-important defence nutrients, using clinically researched liposomal technology for maximised absorption.

Products like age management eye creams and moisturisers usually only work on the surface level. While they can prevent dryness and leave the outer layer of the skin feeling supple and softer, what creams and serums rarely do is provide a way for your body to make more collagen. It’s a quick fix instead of a long-term solution, but by investing in supplements, you’ll be helping your body from the inside out.

One of Karen's suggestions is to enhance your diet with high-performing supplements like collagen and Vitamin C.

Top up your Vitamin C 

Age management and Vitamin C go hand-in-hand. Besides being a cornerstone ingredient in collagen production, Vitamin C also aids the elastin synthesis process, resulting in firmer skin and decreasing fine lines. It can also protect cells from oxidative stress and free radicals as well as prevent pigmentation, making it one of the best age management products.

Though you can obtain a good amount of Vitamin C through diet alone, Karen suggests a daily supplement like Altrient C to achieve the maximum benefits of this vital nutrient. Plus, new and independent research found that Altrient C can make skin up to 61% firmer, proving just how important Vitamin C is in the renewal and rejuvenation of skin function as we age.

Get a good night's sleep 

Sleep is essential for everything – be it your body, your mind, and even your skin.

When you don't get enough sleep, your body produces more cortisol – also known as the stress hormone. The less shut-eye you get, the less collagen your body makes, which leads to puffy eyes and dark circles – you could think of sleep as the best natural age management eye cream. Sleep is also when our body repairs broken cells, so it's a must for healthy skin.

If you're feeling restless, try putting down your phone and turning off electronics, which are proven to suppress melatonin production and mess with your REM cycle. If that still doesn't work, try lavender. It's beloved by aromatherapists for its soothing, anxiety-reducing properties and has been shown in studies to calm the nervous system, resulting in more sustained sleeping patterns.

Ageing gracefully

Like Karen, we believe that age should be embraced and celebrated. The wisdom, humility and grace that comes with getting older is beautiful, not a burden. 

Instead of trying to do the impossible and reverse ageing altogether, we should focus on ageing gracefully and take preventive measures to protect health. When your body feels good, it looks good, leaving you glowing on the inside and out. 

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Vitamin CHealtha981f2b708044d6fb4a71a1463242520Thu, 26 Aug 2021 15:00:42 +0100
5 biggest mistakes to make on a keto diethttps://www.abundanceandhealth.co.uk/en/blog/post/1623-5-biggest-mistakes-to-make-on-a-keto-diet- If you are new to ketosis, then watch out for these five easy mistakes as you get settled into a ketogenic lifestyle.

What exactly is a keto or LCHF diet?

The ultimate goal for a keto diet is to change your style of eating to consuming no more than 20-50g of carbs a day (that’s 5% of you daily calories from carbs), boosting your fat intake to at least 75% of you daily calories and keeping your protein intake at 20% of your daily calories. 

Five mistakes to make on a keto diet

This ratio of fats, carbs and proteins helps promote ketosis and keep you in the fat burning zone. Here are five common mistakes that could prevent you from initially making any progress…

1. Not enough omega-3

As a novice to a keto diet you may end up over-focusing your diet on foods high in saturated fats and forgetting to balance these out with foods that are naturally rich in omega-3. Whereas saturated fats help to fast track your body into the keto zone, omega-3 fats are super important for your nervous system, brain, heart and skin. Serving up a few portions of oily fish a week or making salad dressings using cold pressed organic flax or hemp oil is a great way to keep on top of your omega-3.

2. Too many calories

It’s so refreshing to be following a diet that allows you to eat lots of high fat foods. But let’s not get too carried away! Your mission is to lose weight and get in shape, right? Well to achieve this you still need to keep your calories at a level that encourages your body to release stored fat to top up your daily energy requirements. Most keto diets range from 1500 to 2000 calories a day depending on your body weight, height and activity levels plus your weight loss goals and your time frame.  

3. Too much protein

Lots of people tend to ramp up the protein in the early stages of a keto diet by eating large portions of fish, meat, yoghurt, cheese and eggs at more than one meal across the day. The problem here is that your kidneys convert excess protein into glucose (sugar) by a process known as gluconeogenesis which is activated when sugar from carbs is unavailable. Remember, your keto goal is to follow a high fat, low carb, moderate protein diet rather than fall into the trap of a low carb, high protein moderate fat diet, as this could put a strain on your kidneys and prevent fat burning.

4. Not enough salt

You need to be aware that being in a state of ketosis (fat burning) your body produces more urine so you can easily become dehydrated. Early signs that you may not be hydrated include brain fog, feeling lightheaded, feeling thirsty, dry mouth, and feeling nauseous. Electrolytes found in sea salt and Himalayan salt help your body rehydrate and retain water. Add an extra pinch of these salts to your meals and make sure you drink at least 2 litres of water a day so that you can feel your best while being in ketosis.

5. Not enough sleep

Sleep is nature’s best restorative remedy. Believe it or not your body is highly metabolically active while you sleep. This is when tissues get repaired, hormones get reset, spring cleaning takes place and digestion gets some rest. Good quality and quantity of sleep also relates to good levels of human growth hormone (HGH). This anti-ageing hormone is important for muscle tone, glowing and toned skin, reduced body fat and body conditioning. Time to grab yourself a new bedtime routine for improved beauty sleep and don’t forget while you're sleeping, your body is fasting – good news for ketosis.  

Get organised

Our final keto tip is to get organised before you start, with a bit of meal planning, recipe research and stocking up on go-to keto snacks you can hit the ground running and align your new keto lifestyle for success.

Why is Keto gaining so much popularity?

Everyone is buzzing about Ketogenic, Low Carb High Fat (LCHF) and Intermittent Fasting strategies (5:2, 16:8, Fast800, The 5C Reset). Why? Because unlike fad yo-yo diets these revolutionary diets can deliver fast, lasting results. They are the new normal for melting belly fat, reviving energy levels and shifting your brain back into the smart thinking zone.

If you’re slow to the keto party, then here’s five good reason to get you rethinking your daily carbs:

  1. 1. Effortless weight loss
  2. 2. Optimise fat burning
  3. 3. Feel fuller for longer
  4. 4. Get blood sugar savvy
  5. 5. Reset portion control

Keto friendly fats

Don’t go cutting back on carbs and fats – this will only leave you tired and frustrated. Fats are incredibly keto friendly, so it’s vitally important to greatly increase foods high in the types of fats that fuel ketogenics.

MCTs - the ultimate keto fuel!

Whereas eating sugar creates insulin spikes, weight gain, cravings, foggy thinking and a roller coaster ride of mood and energy highs and lows. MCT’s provide a source of keto fuel that helps you feel fuller for longer, supports weight management strategies and cleverly helps keep you in the smart thinking zone.

Common keto challenges

All diets have their pitfalls and although keto diets are extremely easy to follow, they still have some common challenges in the first few weeks as your body gets used to the shift from carbs to fats.

  • Energy and mood dips
  • Morning hunger pangs
  • Sluggish bowel
  • Afternoon cravings
  • Bad breath

3 Step’s to Keto Success   

By getting the right nutrition support in place you become equipped to beat these common challenges and prevent them from sabotaging your progress, keeping your motivation intact. Here’s how:

  1. Morning Keto Brew – add a scoop of Butterfat Keto into your morning coffee or tea to sidestep kick morning hunger pangs and easily make it through to brunch without thinking about food. Packed full of C8 MCT oil, which get rapidly absorbed and readily converted into ketones to fuel brain and body cells.
  2. Afternoon Protein Boost –add a scoop of Advanced Collagen to your afternoon tea, coffee or smoothie for a quality dose of hydrolysed collagen peptides (proteins)to help offset energy slumps, curb cravings and distract you from afternoon snacking.
  3. Gut-Friendly TLC – a sluggish bowel and unsettled gut could give rise to discomfort, bad breath and headaches. Neutrient have cleverly formulated Butterfat Keto and Advanced Collagen with two resistant heat-stable microbiome spores which remain active in hot drinks, providing an extra serving of gut friendly TLC with every sip.
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Vitamin CHealthfc528592c3858f90196fbfacc814f235Fri, 09 Jul 2021 13:47:51 +0100
IRONMAN: Recover with Altrient and your chance to WIN sponsorship for Lanzarote 2022!https://www.abundanceandhealth.co.uk/en/blog/post/1622-ironman-lanzarote-promotion Abundance and Health the distributors of Altrient cutting-edge health supplements are running a COMPETITION to all Ironman Lanzarote participants. The prize is also SPONSORSHIP for IRONMAN Lanzarote 2022 for 1 lucky registrant, see details belowSkip to promotion

 

Recap of the Event - Ironman Lanzarote

Last weekend, the Altrient team were busy supporting this year's Ironman Lanzarote 2021. We want to take a moment to say huge congratulations to all the Ironmen and Ironwomen that took part in Ironman Lanzarote 2021 on Saturday. We hope you are recovering well with the treats and the nourishment that you deserve before your next challenge!

Recover With Altrient

After a massive high of competing in something like an Ironman, which is such a physical and mental challenge, you can naturally sometimes experience a bit of a low in terms of energy, mood and motivation. Do not worry, this is normal. Allow yourself time to recover, be kind to yourself, take time off training if you feel like you need it and most importantly nourish your body with good food and nutrients. 

Altrient has long been a trusted supplement among the fitness industry for athletes supporting their ENERGY, PERFORMANCE & RECOVERY!

  • Altrient Magnesium to help with relaxation and sleep a couple of hours before bed.
  • Altrient C for immune and repair support.
  • Glutathione to support muscle repair and recovery.
  • If you’re feeling low on energy, Altrient B will give you the push you need get you back on track for your next goal.

There is still 10% off your purchase when you buy from Abundance & Health. Just use the code IM10 at checkout.

Memories from Ironman Lanzarote 2021

Take a look at our highlights from the event in the video below and read on for our day by day account. Despite the smaller turn out this year due to the recent worldwide pandemic, we loved the fact we were able meeting all the athletes this year.

Day 1:

Terrie, Ana & Szilvi arrived for the first day of athletes arriving for registration. It was so great to meet all the athletes and groups that had come from all over the world. Some professional and some running for charity, Ana & Terrie met an incredible group called 'Contra la ELA', running to raise awareness and money for Amyotrophic Lateral Sclerosis.

“Lanzarote had been hit hard by the epidemic and the event was great for local businesses. Seeing everyone come together and supporting one another was so uplifting. Plus not only did I get to see my lovely colleagues again but met some truly inspirational athletes and participants.”

-Terrie

Day 2: 

Carlotta & Francesca on the stand today, showing athletes how to take Altrient and Carlotta found the perfect Altrient van! Our Sponsee, Toni Hernandez, arrived in Lanzarote. Szilvi & summer went to meet him at the airport.

Francesca says:

"It is almost incredible, after what happened during the last year on a global level, to be here at this special event, meeting athletes from countries all over the world and at the same time enjoying the wonderful landscape of this island, where the wind always caresses the volcanoes and the ocean. I feel very lucky."

Day 3:

It’s Szilvi and Summer’s turn to greet the athletes today with our popular supporter signs. The rest of the team meet Toni for his registration and the athletes hed home for a good nights rest before early start tomorrow.

Ironman Lanzarote Race Day



Race Day:

Although Ironman is already known as the toughest race in the world, this year, in Lanzarote, was even tougher with high winds, heat and high waves to test the athletes further.

At 7am, the race starts with the swim and for the rest of the day we follow the athletes we have met with the Ironman tracking app so that we can cheer them on.

Summer:

"I absolutely loved cheering all the athletes at the top of my lungs whilst they were on the cycle, We stood in the middle of nowhere and I could tell by some of the  athletes smiles they needed that little extra scream to keep them going"

SPONSORSHIP COMPETITION - IRONMAN 2022

WIN WIN WIN!!!

If you plan to enter Ironman Lanzarote next year, you have the chance to WIN! Altrient are giving away 1 sponsorship for IRONMAN Lanzarote 2022! 

All you have to do is follow Abundance & Health Instagram or like our Facebook page and check out our latest IRONMAN post to enter.

For those unfamiliar, the triathlon is the peak of endurance racing and something only the most serious athletes take on. It consists of a 3.8 km swim, 180.2 km bike ride followed by a 42.2km run (a full marathon). Ironman Lanzarote is the qualifying event for the Kona Ironman world championships.

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c7af0926b294e47e52e46cfebe173f20Thu, 08 Jul 2021 09:23:48 +0100
Discover why liposomal magnesium is THE best sports supplement…https://www.abundanceandhealth.co.uk/en/blog/post/1621-liposomal-magnesium-best-sports-supplement It’s happening - the world is getting back on its feet again! Dust off your trainers, fill up your water bottle and get your body primed for track, weights and cardio.

When it comes to stretching out muscles that have been left idle over the last year of lockdown and firing up your metabolism, there is one essential mineral that can put the action back into your training schedule – magnesium.

Magnesium deficiency

Magnesium deficiency is highly common in athletes and for anyone living a sporty or active lifestyle. Magnesium contributes to over 300 reactions in the body, so it’s vitally important for your daily wellbeing. This mighty mineral also helps your body maintain its healthy alkaline balance by buffering the acidic impact generated by ongoing stress, cellular metabolism, poor diet, excessive alcohol, caffeine and sugar consumption and even lack of sleep.

If your diet and lifestyle is too acidic, then this easily depletes your magnesium reserves. Why is this relevant? Well, because without adequate magnesium, your muscles are unlikely to be at the top of their game, your metabolism is going to be benched, your energy won’t get off the starting block and your performance will be far from impressive.

Natural sources of magnesium

Foods that naturally contain a good source of magnesium include nuts, seeds and green leafy vegetables. But if your daily diet doesn’t feature enough of these foods and/or you’re stepping up the intensity of your training, then your muscles could be missing out on the benefits of magnesium. This is where a daily sachet of liposomal magnesium helps to counterbalance dietary shortfalls and provide a handy way to rapidly replenish magnesium which is lost from the body during sweaty workouts.

Get off the couch!

Lockdown lethargy might have left you firmly rooted to the couch and struggling to muster up the enthusiasm for a new fitness regime. This is where clever apps like Couch to 5K are helpful, affordable and sensible. A fitness plan that starts low and builds at a steady and realistic rate is easy to stick to and helps prevent injuries. To give your fitness mojo a little boost, supplementing with magnesium might just help you get off the couch, as this mineral contributes to the reduction of tiredness and fatigue.

Keep your metabolism on track

Once you’re hitting your stride and making headway with your fitness, it’s your metabolism that needs to keep up the pace. Smartly marketed glucose and caffeine rich sports drinks offer a quick fix, but these false fuels typically create a fast buzz followed by an almighty slump.

Do your metabolism a favour by focusing on slow-release carbs and good quality proteins for more sustainable blood sugar balance and reinforce this by supplementing with magnesium which contributes to normal energy-yielding metabolism.

Get your head in the game

When it comes to sabotaging your fitness, there’s nothing more de-motivating than being in a bad mood, feeling low or being anxious that the competition has got the upper hand. Sometimes stress, frustration and anger can easily be channelled into drive and purpose to fuel your performance. But having the wrong frame of mind could easily put your game on the back foot.

Supplementing with magnesium could help you get your head back in the game and outsmart the competition, since this mineral contributes to normal psychological function and helps calm and soothe the nervous system. The good news is that helping to settle a busy mind, magnesium is also helpful if pre-competition jitters prevent you from getting a good restorative night’s sleep before your sporting event.

Summer body conditioning

After such an unusual year, when you’ve probably been more inactive than ever before, it wouldn’t be surprising if you're out of shape body is quite ready for striding down the beach in swimwear. Burning off some kilos with a few HIT classes, buffing up muscles with repetitions of weights and tucking in your tummy with Pilates or yoga are all great options for getting your body ready for summer.

Getting trim and toned is all about building protein, and guess which mineral lends a helping hand? That’s right its magnesium, which has a role to play in the process of cell division and contributes to normal protein synthesis helping you turn all your fitness efforts into high scores for body conditioning results!

Key electrolytes to keep hydrated

There’s no doubt about it, exercise is thirsty work! And the more your sweat, the more important it is to replenish key electrolytes, think sodium, potassium, calcium, magnesium. Electrolytes are rapidly lost through the skin during sweating and play a key role in muscle contractions, nerve impulses and also oversee hydration and pH balance.

Magnesium contributes to electrolyte balance and proper hydration can’t happen without the aid of electrolytes which work by drawing water into cells through a process known as osmosis, preventing dehydration. When it comes to achieving your sports goals, avoiding dehydration is key. Even just a 2% decrease in body weight from loss of water could impair your performance by up to 20%!

No pain, no gain

If there’s one thing that puts your training schedule at risk of being sabotaged, it’s those dreaded DOMS (Delayed Onset Muscle Soreness). It’s easy to assume that the muscle pain and stiffness felt anything from a few hours to several days after training is caused by lactic acid build up. However, this kind of muscle soreness created by high intensity exercise is actually caused by micro tears within the muscle fibres (myofibrils) triggering inflammation to protect the muscles as they recover.

DOMS may be uncomfortable, but they are an essential part of the process that enables your muscles to grow and develop so you can improve your stamina, strength and performance. So how does magnesium fit into the DOMS recovery plan? Magnesium contributes to normal muscle function and plays a key role in the regeneration process involved in healing the muscle fibre micro tears, supporting the recovery from soreness, aching and cramping muscles.

Magnesium oil vs liposomal magnesium sachet

Some athletes opt for transdermal magnesium oils or creams. However, it takes time for the magnesium to travel through the skin and adipose tissue before hitching a ride in the bloodstream to the muscle destination. The other complication of a magnesium oil is that it’s hard to decipher how much magnesium is actually being absorbed. Some high strength magnesium oils also have a tendency to irritate the skin and trigger skin rashes. Not what you need when you’re tired and achy after an intense workout or competition.

Liposomal magnesium wins the gold medal for its rapid absorption rate compared to standard magnesium supplements. The added bonus is that you can easily achieve a therapeutic dose that hits the bloodstream in record time, gaining a head start for getting to muscle cells deep within the body.

Feast on magnesium

Sports nutrition can help you get the best out of your fitness plan and truly nourish you towards better health and improved performance. To put the magnesium factor into your diet, focus on the foods listed below that are naturally rich in magnesium. If these foods don’t feature as part of your regular daily diet, then supplementing with liposomal magnesium is a smart move for topping up your magnesium levels and helping support your muscle function and fitness.

FOODS NATURALLY RICH IN MAGNESIUM

MEAT 

FRUIT

LEGUMES

Beef

Avocado

Black beans

Chicken

Banana

Chickpeas

Blackberries

Edamame beans

FISH

Figs

Kidney beans

Halibut

Kiwi

Lentils

Mackerel

Prunes

Lima beans

Salmon

Raisins

Navy beans 

Raspberries

Peas

DAIRY  

Cottage cheese

VEGETABLES

GRAINS

Greek yoghurt

Artichokes

Brown bread

Goat’s cheese

Broccoli

Brown rice

Milk

Chard

Buckwheat

Parmesan

Kale

Oat bran 

Ricotta

Potato

Oats

Yoghurt

Spinach

Quinoa

Squash

Wheatgerm

ALTERNATIVES

Sweet potatoes

Almond milk

Cashew milk   

NUTS

SEEDS

Coconut milk & yoghurt

Almonds & almond butter

Chia seeds

Soya milk & yoghurt

Brazil nuts

Flax seeds

Tofu

Coconut water

Pumpkin Seeds

Cashews & cashew butter

Dark chocolate

Peanuts & peanut butter

Ways to take liposomal magnesium

Taking liposomal magnesium couldn’t be easier, the sachets are easy to pop into a pocket, tuck into a gym bag or keep by your desk so you always have one to hand.

Take it as follows:

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Health4462bf0ddbe0d0da40e1e828ebebeb11Tue, 29 Jun 2021 10:03:11 +0100
Getting to know Altrient Ambassador, Robson Lindberghttps://www.abundanceandhealth.co.uk/en/blog/post/1620-robson-linberg-interview It's all about fitness at Abundance & Health at the moment, so we caught up with Altrient Ambassador, Robson Lindberg to get to know him a little better and to hear some of his fitness wisdom. You can follow Robson and his adventures on Instagram.

Have you always eaten healthy?

No, not at all. But after I started, I haven't stopped paying attention to my nutrition. And there is no way we can eat healthy 110% of the time. I have a 90/10 rule - 90% clean, 10% what I want. I have now had a friend, Alex Coh, a former pro cyclist, help me with a very strident nutritional plan since January. And I feel so much better.

How did you end up choosing Altrient?

James Mitchell helped get Altrient to sponsor our S7UPID project last year. And since then I've been hooked.

What have you learned about vitamin C that surprised you?

My mom is and has always been a huge vitamin C advocate. So I was mainly surprised that I had found a product she accepted from the get-go!

What's your Favourite supplement from the Abundance & Health range? (Altrient, Neutrient or Results RNA)

Definitely Altrient C

What are your favourite types of training, and which do you dislike most?

All training is my favourite. I trust my coaches 110%. Therefore, I know that everything they schedule is necessary. And if it is necessary. It brings me closer to my goal. That said, after having spent so much time on the bike last year, I have really liked the anaerobic run sessions this year.

What does your typical workout routine look like?

The sessions are mainly divided into easy or hard, below aerobic or just above the anaerobic threshold. Within triathlon, you have three disciplines and that is what gets me going - the variation. While I don't have a typical workout routine, I do have warm-up and post-workout stretch routines. Pre-workout is all about dynamic stretches and post-workout, longer and more static stretches. Pre-swim workouts, I juggle three or four balls. But I'm often late so, go figure!

You are an inspiration to many. Who inspires you?

Thank you. The list of people that inspire me is pretty long. First, all the people that live with TBI inspire me, we suffer from so much invisible stuff, just getting out of bed can be close to impossible on some days.

Then there are a ton of speakers that inspire me. These people often tend to speak from experience, and they've overcome some kind of huge obstacle. David Goggins, Mel Robbins, Kobe Bryant, CT Fletcher, and then Joe Rogan. Although many think he is controversial, I really respect what he has managed to build and the array of guests he has is so interesting. And thanks to YouTube, I can draw inspiration from them on demand, even if Kobe is not alive anymore.

What are your training hours on a normal week?

It really depends on what time of year, but it tends to be between 10 and 20 hours.

How much sleep do you get?

Not enough. Due to my TBI, sleeping has become a challenge and rigorous routines are necessary. I aim to sleep between 10 pm and 8 am. Often I only get sleep between 11 pm and 7 am. Sometimes I try to super-compensate. My success rate varies.

How do you boost recovery?

Altrient, protein supplements, clean food, Recovery Pump pants, compression clothes, massages, acupuncture, yoga, stretching, music, and conversation. But most important of all SLEEP. It's free. And it's so damn nice!

How do you remain focused and driven in such a competitive sport?

I have a train of thought I implement when I lose focus. It is a series of questions I ask myself:

  1. What is my end goal?
  2. Is it important to me?
  3. Does the thing I am about to do develop me?
  4. What is stopping me from doing it?
  5. Remember when it took you 10 minutes to get out of bed because of those eight brain bleedings? When you couldn't crawl, write, drive a car, or even find your way to the corner grocery store?

After that, the entire thing is a no-brainer. These questions are just a fail-safe. I don't have to use them often. I shouldn't be able to do the things I do. Or that is what 20 neurologists told me.

Any beginner-friendly performance tips?

Ease into it. You should suck. Enjoy being a beginner. Ask questions, and if people don't want to answer you, find other people that do. If you're going to do something, do it to the best of your ability. After that, go home analyse, improve, learn. Being professional is a mindset. And it doesn't cost anything. And by the way, you won't feel good during every session. You won't feel good before or during every session. But damn you'll feel good after its done.

Do you have any other hobbies?

Photography, golf, sailing, content creation, F1, MotoGP, Oakley sunglasses, ball caps, nerding-out about sports in general, music and storytelling.

What keeps you motivated?

Motivation is rubbish. It is either important or not. Therefore, it either gets done or it doesn't. Love the process, not the results.

What's next for you?

IRONMAN Cervia. 18th of September. And before that, the birth of our first child in August.

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Vitamin CHealth806beafe154032a5b818e97b4420ad98Wed, 16 Jun 2021 08:30:48 +0100
Altrient Partners with IRONMAN® Lanzarote 3rd July 2021https://www.abundanceandhealth.co.uk/en/blog/post/1619-altrient-partners-with-ironman-lanzarote-3rd-july-2021 Altrient are proud to be partnering with  Ironman® Lanzarote 2021 triathlon competition, with Altrient C, B complex and Magnesium products having tried, tested and passing the Informed Sports doping tests and Altrient vitamin B and mineral complex fully registered with Informed Sports.
Altrient has long been a trusted supplement among triathletes and for the second-year running will be supporting IRONMAN Lanzarote 2021, taking place on July 3rd. The Ironman Triathlon is the peak of endurance racing and something only the most serious athletes take on. It consists of a 3.8 km swim, 180.2 km bike ride followed by a 42.2km run (a full marathon). It’s one of the longest-standing races in Europe and is coveted by triathletes as it offers 40 qualifying slots to the IRONMAN World Championship 2021 in Hawaii.

Altrient will be present at Club La Santa and at the Exhibitor zone and will be included in the race packs for all competitors. Altrient liposomal Vitamin C, Vitamin B and Mineral Complex and Magnesium L- Threonate will be available for competitors at race before, during and after this epic Lanzarote triathlon, one of the most challenging terrains in the world.

One of the Triathletes sponsored by Altrient this year is Toni Hernandez:

IRONMAN Lanzarote 2021 will be my 3rd ironman. Preparation for this type of test requires specific training both physically and mentally, without forgetting diet - a basic and important pillar to be able to carry out the activity to the best of my ability.

Considering this last aspect, supplementation is of huge importance so that physical performance does not decline during the intense volume of hours of sports practice.

I choose to supplement with Altrient for its superior formulation and the fact that it is tried and tested by other Triathletes and also Olympians. I know I am in safe hands.

Altrient are the world’s first premium liposomal food supplements, using cutting-edge Liposomal Encapsulation Technology (LET),   to deliver maximised absorption.

A growing number of professional athletes are sharing on social media how much they love taking Altrient as part of their daily health regimen and especially in the run up to a big competition.

Altrient’s ground-breaking gel formulas help nutrients pass through the digestive system intact, get into the blood stream quickly and then on to the cells.

  • Altrient Vitamin C 1000 mg Liposomal Vitamin C & 1000 mg Phospholipids of which 500 mg Phosphatidylcholine
  • Altrient Vitamin B & Mineral Complex Liposomal Vitamin B Complex – B1, B2, Niacin, Pantothenic Acid, B6, Folate Quatrefolic®, B12, Biotin, Zinc, Selenium, Chromium and Cinnamon & 500 mg Phospholipids of which 250 mg Phosphatidylcholine
  • Altrient Magnesium L-Threonate 154 mg Liposomal Magnesium (from Magnesium L-Threonate (Magtein®), 2000 mg Magnesium L-ThreonateHydrate (Magtein®), 2000 mg Phospholipids of which 1000 mg Phosphatidylcholine.

All Altrient products are vegan and free from GMO ingredients, added sugar, wheat, gluten, yeast, hexane, soy protein, artificial colours and flavours.

Only the best quality ingredients are used to create pure and potent products, great care has been taken to avoid unnecessary and unhealthy additives or preservatives.

Altrient is easy to take, simply tear open a sachet, empty the contents into a small amount of water or juice and shoot it down in one gulp.

Altrient Vitamin C - £44.50 - 30 sachets | Altrient Vitamin B & Mineral Complex - £54.99 - 30 sachets | Altrient Magnesium L-Threonate - £71.99 - 30 sachets

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Vitamin CVitamin Bd1dc3a8270a6f9394f88847d7f0050cfThu, 03 Jun 2021 15:46:05 +0100
9 Delicious Butterfat Keto recipes to fuel your day! Bulletproof coffee, Smoothies and Snackshttps://www.abundanceandhealth.co.uk/en/blog/post/1604-butterfat-keto-recipes Butterfat Keto is a unique blend of coconut sourced MCT containing 40% C8 medium-chain triglycerides with deliciously creamy organic ghee and butter from grass-fed and pasture-raised herds plus heat-stable Bacillus coagulans spores and Bacillus subtilis.

Butterfat Keto is popular with:

• Ketogenic diets
• Paleo diets
• Intermittent fasting strategies
• Low carb high-fat diets (LCHF)
• Sports and endurance athletes
• Busy and demanding lifestyles

What is MCT powder?

Medium-chain triglycerides (also known as MCT) are a group of saturated fats which get burned for energy rather than stored as fat. MCT fats are popular with keto and LCHF diets because they get quickly absorbed and readily converted into ketones providing body and brain cells with a source of fuel. Power up your morning!

If you’re new to ketogenics then it’s simply a wellness strategy that involves cutting back on dietary sugar and carbs and swapping in fats to cleverly switch the body into fat-burning mode. MCT provides your body with the types of fat that make the switch to fat-burning more efficient and effective, helping you power through your morning or get the best out of your workout.

Interested in how to do a ketogenic diet? Read our article, 'Are Ketogenic Diets The New Route To Effortless Weight Loss?'

How do you use Butterfat Keto?

We’re not joking, your morning routine will never be the same again! Butterfat Keto is the ultimate coffee creamer and a perfect ingredient for making a bulletproof coffee. The MCT powder reinforced with organic ghee and butter means you can skip the milk and enjoy a creamy coffee with oodles of benefits.

If you don’t drink coffee, no problem! Butterfat Keto is even more delicious in a morning smoothie and works well with tea. Our A&H nutritionists start their day with Butterfat Keto in their morning Earl Grey tea!

Healthy Snacks with MCT

Butterfat Keto isn’t just for your morning drinks, you can enjoy a serving of Butterfat Keto at any time of day for keto fuel support. Butterfat Keto can be added to soups too.

BUTTERFAT KETO MCT RECIPIES

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MORNING KETO COFFEE

You won’t believe how quickly you’ll fall in love with an early morning Butterfat Keto Coffee. It’s essentially a bulletproof coffee, just without all the fuss, faff and blending - made super simple with our new special ingredient – Butterfat Keto.

Ingredients

2 tbsp Butterfat Keto
1 freshly brewed cafetiere or 1-2 shots of espresso
Sweeten with stevia drops (optional)

Method

Simply add 2 tbsp of Butterfat Keto to the bottom of your favourite morning coffee cup, add a small amount of hot water and stir until the Butterfat Keto has dissolved.

Top up your cup with freshly brewed coffee.

Morning Keto Coffee

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ICED KETO COFFEE SMOOTHIE

Sometimes it’s just too hot for coffee! On days when the sun is shining bright or your feeling overheated from an intense gym workout swap your bulletproof coffee recipe for an iced keto coffee smoothie. Deliciously refreshing and ready to supercharge the rest of your day.

Ingredients

Single or double espresso, chilled
2 tbsp Butterfat Keto
1 tbsp almond butter
½ tsp vanilla extract
½ tsp cinnamon
3 cauliflower florets
200ml unsweetened almond milk
Stevia drops or erythritol to taste

Method

Mix nut butter and espresso shots together and set to one side.

Blend the almond milk, Butterfat Keto, vanilla extract and cauliflower florets until smooth and pour into a glass.

Pour the coffee and nut butter mixture over the back of a spoon to form a top layer. Adjust flavour with natural sweetener.

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BREAKFAST BERRY YOGHURT POTS

Avocado and eggs can get a little bit repetitive as a keto breakfast option, so these little yoghurt pots are a welcomed break. Run out of strawberries, no problem just use raspberries, blueberries or blackberries.

Ingredients

100g Alpro plain coconut yoghurt or Coconut Collaborative natural coconut yoghurt
2 tbsp Butterfat Keto
40g fresh strawberries
Stevia, xylitol erythritol to taste
Sprig of fresh rosemary

Method

Stir the Butterfat Keto into the yoghurt, add natural sweetener if required and spoon into glass dish.

Finely chop the strawberries and add to the top of the yoghurt.

Sprinkle with fresh rosemary leaves for added flavour.

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LEAN GREEN SMOOTHIE

You can’t beat a fresh green smoothie for feeling healthy! Fresh spinach and broccoli is rich in magnesium which helps unwind stress and tension from the nervous system and muscles. Hemp protein provides plant-based amino acids important for muscle growth and tissue repair.

Ingredients

½ avocado (frozen or fresh)
2 tbsp Butterfat Keto
2 tsp chia seeds
1 tbsp ground almonds
1 handful fresh spinach leaves
2 broccoli florets
2 tsp hemp protein powder
2 inches of cucumber
Spring fresh mint
Squeeze of lime
200ml unsweetened almond milk
Stevia, xylitol or erythritol to taste

Method

Place all the ingredients in a Nutribullet or blender and whizz until smooth.

Adjust flavour with lime and natural sweetener.

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SPICY TURMERIC SMOOTHIE

Freshly grated root ginger paired with fiery black pepper get you ready for action. This sunshine rocket fuel smoothie is balanced with nourishing coconut milks, creamy Butterfat Keto and cooling cardamom.

Ingredients

100ml tinned coconut milk
150 ml unsweetened coconut milk
2 tbsp Butterfat Keto
2 tsp ground turmeric
2 tsp finely grated root ginger
½ tsp ground black pepper
½ tsp ground cardamom
Stevia, xylitol or erythritol to taste

Method

Peel and finely grate the root ginger and add to your blender or Nutribullet with all the other ingredients.

Blend until smooth. Add extra sweetness if needed with stevia, xylitol or erythritol.

Turn up the heat with more black pepper or add a pinch of chili powder.

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BEAUTIFUL BERRY SMOOTHIE

This smoothie is so delicious you could serve it as a dessert! If you have run out of raspberries, then feel free to swap in some frozen strawberries, which work just as well with the creamy Butterfat Keto.

Ingredients

40g frozen raspberries
200ml unsweetened almond milk
2 tbsp Butterfat Keto
1 tbsp nut butter
2 tbsp natural coconut yoghurt
1 tsp pea protein powder
1 tsp cacao nibs
Stevia, xylitol or erythritol to taste   

Method

Place the nut butter, Butterfat Keto, milk, berries, yoghurt and pea protein powder into a Nutribullet or blender and whizz until smooth.

Adjust flavour with natural sweetener (xylitol, stevia or erythritol).

Sprinkle with cacao nibs and serve.

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CHIA CHOC POT

These are little pots of chocolate heaven! Chia seeds are high in fibre and very filling and simply delicious soaked in almond milk or coconut milk and mix well with a wide range of spices. Adding cinnamon is a great way to provide extra sweetness. You can top with toasted nuts and seeds for extra flavour.

Ingredients

3 tbsp chia seeds
1 cup unsweetened almond milk
2 tbsp Butterfat Keto
1 tsp almond nut butter
1 tbsp raw cacao
1 tsp cocoa
1 tsp erythritol
½ tsp sweet cinnamon
½ tsp vanilla extract

Method

Tip the almond milk, Butterfat Keto, nut butter, raw cacao, erythritol, cinnamon into a jam jar, add chia seeds, place lid on and shake to mix in the chia seeds.

Place in fridge and chill for 60 mins, then shake again.

It’s ready to eat in a couple of hours or will keep overnight in fridge for a couple of days.

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KETO PESTO AVO DIP

If you are getting bored of dunking your veggie sticks into hummus or peanut butter then this basil and avocado dip will liven up your snack time. Keeps well in the freezer so double the recipe for a bigger freezer size batch.

Ingredients

1 large ripe avocado
80g fresh basil leaves
50g pine nuts
4 tbsp Butterfat Keto
50g parmesan, grated
100ml extra virgin olive oil
2 cloves garlic peeled, finely chopped
Juice of 1 lemon
Sea salt and black pepper

Method

Toast the pine nuts in a small pan on medium heat, until slightly golden, stirring all the time to prevent burning.

Tip onto a plate and set to one side. Peel the avocado, discard the stone, then add the avocado to a food processer with all the grated parmesan, basil leaves, garlic and olive oil.

Pulse until smooth then season to taste with the lemon juice, sea salt and black pepper.

Spoon into a glass jar and keep in the fridge for 4-5 days.

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CACAO & CINNAMON ENERGY BALLS

It’s often hard to resist unhealthy snacks when you’re out and about and getting hungry. These little balls of energy are the perfect on-the-go snack solution. Just pop a couple in a handy container and you’ll be able to stick to your keto diet wherever your travels take you. Perfect after a workout.

Ingredients

1 cup ground almonds
¼ cup almond nut butter
4 tbsp Butterfat Keto
1/3 cup protein powder
2 tbsp raw cacao
1 tbsp coconut oil
2 tsp cinnamon
1 tsp vanilla extract
¼ cup desiccated coconut (sugar-free)
2 tbsp erythritol or 10 drops stevia
1 pinch Sea salt

Method

Add all the ingredients, except the desiccated coconut, to a food processor. Pulse until well combined.

If too dry then add a little almond milk, if too oily then add extra ground almonds.

Roll into snack-sized balls and coat with the dedicated coconut.

Put in the fridge to set.

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Keep an eye on social media where we’ll be posting our favourite Butterfat Keto recipes from coffee with a twist, to wake-up smoothies and energy balls with attitude:

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Healtha368b0de8b91cfb3f91892fbf1ebd4b2Fri, 26 Feb 2021 14:43:51 +0000
Everything you need to know about MCT powderhttps://www.abundanceandhealth.co.uk/en/blog/post/1603-everything-you-need-to-know-about-mct-powder With obesity and type 2 diabetes on the increase, people are turning to ketogenic diets which reduce carbs and sugar and increase fats and MCT to help switch the body into fat-burning mode. Nutritional Therapist Jackie Newson explains how MCT provides an efficient source of fuel that can be readily utilised by brain and body cells, when sugar levels become depleted.

Don’t go confusing coconut oil and MCT! Coconut oil and MCT are quite different. Coconut oil is the cold-pressed oil extracted from fresh coconuts and contains long-chain triglycerides (LCT), which your body stores as fat, alongside medium-chain triglycerides (MCT) and small amounts of omega 6 and omega 9.

MCT oil is made by extracting the medium-chain triglycerides from coconut oil. These fats are unique because they get burned for fuel, rather than stored as fat, making them ideal for supporting different types of weight loss strategies1.

Fast-acting keto fuel

There are four types of MCT - C6, C8, C10 and C12 – all naturally present in coconut oil. It’s C8 which is the most effective fuel for fat burning. So, choose an MCT product that’s been enriched with extra C8.

Normally, dietary fats endure the lengthy process of digestion and have to overcome various obstacles for absorption and be transported via the lymphatic system to gain entry into the bloodstream. MCT fats cleverly bypass digestion, get readily absorbed straight into the bloodstream, are quickly escorted to the liver and converted into ketones for fuel2.

MCT powder is popular with:

• Paleo and ketogenic diets
• Intermittent fasting strategies
• Low carb, high-fat diets (LCHF)
• Sports and endurance athletes
• Busy and demanding lifestyles
• Bulletproof coffee recipes

Sourced From Coconuts

Food sources of MCT include coconut oil, palm kernel oil, cow’s milk, goat’s milk, butter and ghee. Always good to put the environment first and avoid MCT products sourced from palm oil. Instead opt for MCT sourced from coconuts and extracted without the use of solvents.

Some MCT powders are blended with organic ghee and butter from grass-fed herds, perfect additions for a low-carb high fat-diet which help to naturally turn up the keto fuel factor.

MCT powder vs oil

There are many benefits to using an MCT powder over an MCT oil. Some people experience digestive discomfort when using an MCT oil, especially at high doses. This is much less likely to happen with MCT powder which delivers the MCT into the digestive system in a much gentler way.
If you try adding MCT oil to a hot or cold drink, you’ll discover that it floats, forming an oil slick which leaves your lips feeling greasy. MCT powder however completely dissolves and creates a delicious creamy luxurious mouthfeel with no greasy after-effects.

Gut Microbiome

One downside of a low carb, high fat or ketogenic diet is a sluggish bowel. Changes in gut microbiome may occur from eating less fibre due to cutting back on fruit, starchy vegetables, wholegrains and legumes.

Some MCT powders also contain heat-stable Bacillus coagulans and Bacillus subtilis microbiome spores which can survive your harsh stomach environment and are stable in hot drinks3,4,5. Studies indicate that supporting your balance of healthy gut bacteria helps keep you regular and may also support weight loss6,7.

Facts About MCT Powder

Ketones support your health and metabolism in more ways than just fuelling fat burning. Ketones also provide a source of fuel for brain cells, cutting through brain fog and fuelling focus and performance8.

Tackling Inflammation

Obesity, Type 2 diabetes, dementia and many other modern chronic diseases are strongly linked to weight gain, inflammation, insulin resistance and metabolic syndrome. Research studies show that high fat, low carb, low sugar diets and intermittent fasting strategies may help address many of the physiological imbalances and risk factors associated with these inflammatory conditions9,10,11.

The success of these wellness protocols is based on the principle of burning stored fat through a process known as ketosis. MCT fats play a key role in helping the body efficiently switch into ketosis12.

Mitochondria Powder

The mitochondria are specialised units present in all cells and their main job is to produce energy from sugar, or when sugar becomes unavailable, from fats. Most fats need to hitch a ride on a protein called carnitine to be slowly transported into your mitochondria. But MCT fats gain free access without having to wait for an available carnitine shuttlebus2.

The speedy transport of MCT provides a surge in cellular energy which helps your body efficiently switch from burning sugar for fuel, into burning fats for fuel - known as ketosis - a powerful tool for weight management13.

Power up your workouts

Here’s why athletes, bodybuilders and fitness enthusiasts choose MCT powder:

• MCT fats are rapidly absorbed14
• MCT fats don't slow down gastric emptying15
• Ketones provide fuel to muscle cells 16,17,18
• MCT powder easily dissolves in pre or post-workout smoothies

Weight Management

Many types of weight-loss strategies, restrictive diets and intermittent fasting protocols have their challenges such as hunger pangs, sugar cravings and fatigue, typically experienced initially while the body adjusts. If these challenges continue to be an issue then motivation drops, progress dips and you may end up ditching your new diet.
MCT helps support ketosis when used alongside a high fat, very low carb diet. When the body is in ketosis, blood sugar and insulin levels tend to stay within normal ranges, smoothing over those highs and lows responsible for sugar cravings, mood swings, brain fog, fatigue and energy dips10,13.

Feel Fuller For Longer

Research has shown that MCT may influence the secretion of hormones which help regulate appetite, leading to reduced food intake and improvements in weight control19,20.
The most challenging part of any intermittent fasting strategy is usually the first few hours of your morning. MCT delivers nourishment during these last few hours of your fast helping you achieve your desired total fasting hours with ease.

A morning keto drink made by adding MCT powder to tea or coffee is a delicious keto experience which helps keeps you distracted from food until brunch.

Fasting and Keto Diets

By far the greatest interest in intermittent and ketogenic diets today is from those looking for a quick and easy way to lose weight21,22,23.

Thriving while fasting!

Intermittent fasting, ketogenic and LCHF diets aren’t new, they’ve been around for centuries and mimic the eating patterns of our ancestors who experienced an abundance of hunted or gathered foods, followed by times when food was scarce.

It’s this ancestral style of feasting and fasting that has equipped our bodies to thrive while fasting by using a fail-safe method of converting stored fat into ketones for fuel, when foods containing sugar and starch just aren’t available.

Intermittent Fasting

There are lots if styles of time-restricted eating and intermittent fasting (16:8, 5:2, The 5C Reset) that help you get used to the fasting and feasting lifestyle. These all typically involve eating your daily calorie intake within a set time frame (normally around 6-8 hours) and then just drinking water, black tea or coffee or herbal teas to encourage fat burning24.

Adding MCT powder to your morning tea or coffee helps to sustain you through those last few hours of fasting and makes intermittent fasting an easy long-term lifestyle strategy.

What does a ketogenic diet involve?

You’ll need to reduce your daily carbs right down to 30g to 50g a day, around 5% to 10% of your daily calories. Achieve this by cutting out sugary foods, starchy vegetables, refined carbs and grains.

At least 75% of your calories should come from fat and using MCT is a great way to instantly supercharge your diet with a fat that fuels ketosis. Butter, cheese, olive oil, nuts, seeds, nut butters, eggs, oily fish and cold-pressed oils should all be on your shopping list.

With careful planning the ketogenic diet is a highly nutritious way of eating, based around whole unprocessed foods, fish, meat, dairy and plenty of non-starchy vegetables.

Best results in 20 days

Recent research suggests that the keto diet is most effective over brief periods of about 20 days. A six-month maintenance period which involves following a Mediterranean diet seems to be the ideal formula for long term success25. Switching between intermittent fasting, keto and the Mediterranean diet helps to prevent diet burn out.

Health benefits of ketosis


• easy weight loss26
• more efficient metabolism
• reduction in fat deposits
• better insulin management27
• more stable blood sugar balance
• feeling fuller quicker
• focus on body conditioning
• better quality of sleep
• better management of inflammation28

How to Use MCT Powder

MCT powder is an incredible versatile ingredient which readily dissolves in hot drinks, smoothies, soups and keto snacks such as energy balls. By far the popular way is to use MCT powder is in your favourite bulletproof coffee recipe. For more ideas on how to include MCT powder into your diet take a read of our MCT Recipe Blog.

MCT powder can be easily mixed into a variety of foods and drinks. It adds a luxurious creamy taste to smoothies and soups and can be stirred into yoghurt or you can even use it in a keto mayonnaise or ranch-style dressing.

You can even bake with MCT since these fats are stable up to 150C so for low-temperature recipes, such keto brownies and keto bread, MCT powder is a delicious and versatile ingredient to use.

You can take MCT throughout the day!

Although most people like to start the day with MCT you can also add MCT to a smoothie or cup of afternoon tea to quieten down cravings and hunger pangs so that you can avoid unhealthy in-between meal snacking. A great support if you are following a low carb weight loss diet.

Does taking MCT powder in the morning break a fast?

Anything other than water, black tea, black coffee or herbal teas does break a fast and stop autophagy. However, the benefit of MCT is that even though you have consumed calories and nourishment, the MCT fats and C8 help to keep your body in fat burning mode. When you eat carbs or protein, sugars are released into your bloodstream and this puts the breaks on fat burning.

Are there any side-effects from taking MCT?

Some people experience digestive discomfort when first taking an MCT oil, especially at high doses. However, MCT powders deliver MCT fats into the digestive system in a much gentler way, so side-effects are less likely to occur. If you do experience abdominal discomfort, cramping, gas, bloating, and diarrhoea, then take a break for a few days to allow your digestion to settle and then re-introduce at a much smaller dose, just 1 tsp a day, gradually increasing to 2 tbsp over a few weeks.

References

1. Mumme K, Stonehouse W. Effects of medium-chain triglycerides on weight loss and body composition: a metaanalysis of randomized controlled trials. J Acad Nutr Diet. 2015;115(2):249-63.

2. English J & Ward D. Nutrition Review. https://nutritionreview.org/2013/04/medium-chain-triglycerides-mcts/

3. Cao J et al. Probiotic characteristics of Bacillus coagulans and associated implications for human health and diseases. Journal of functional foods 2020; 64: 1-11. https://doi.org/10.1016/j.jff.2019.103643.

4. Cash A et al. Probiotic Bacillus coagulans GBI-30, 6086 improves protein absorption and utilization. Probiotics Antimicrob Proteins. 2018; 10(4): 611–615. doi: 10.1007/s12602-017-9354-y.

5. Rial SA, Karelis AD, Bergeron KF, Mounier C. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients. 2016;8(5):281. Published 2016 May 12. doi:10.3390/nu8050281.

6. Chang et al. Bacillus coagulans (PROBACI) in treating constipation-dominant functional bowel disorders. Medicine 2020; 99:19.

7. Cuentas AM, Deaton J, Davidson J, Ardita C (2017) The Effect of Bacillus subtilis DE111 on the Daily Bowel Movement Profile for People with Occasional Gastrointestinal Irregularity. J Prob Health 5: 189.

8. Rebello CJ, Keller JN, Liu AG, Johnson WD, Greenway FL. Pilot feasibility and safety study examining the effect of medium chain triglyceride supplementation in subjects with mild cognitive impairment: A randomized controlled trial. BBA Clin. 2015;3:123-125. Published 2015 Jan 16. doi:10.1016/j.bbacli.2015.01.001.

9. Jonasson L, Guldbrand H, Lundberg AK, Nystrom FH. Advice to follow a low-carbohydrate diet has a favourable impact on low-grade inflammation in type 2 diabetes compared with advice to follow a low-fat diet. Ann Med. 2014;46(3):182-187. doi:10.3109/07853890.2014.894286.

10. Montgomery MK, Osborne B, Brown SH, et al. Contrasting metabolic effects of medium- versus long-chain fatty acids in skeletal muscle. J Lipid Res. 2013;54(12):3322-3333. doi:10.1194/jlr.M040451.

11. Stockman MC, Thomas D, Burke J, Apovian CM. Intermittent Fasting: Is the Wait Worth the Weight? Curr Obes Rep. 2018;7(2):172-185. doi:10.1007/s13679-018-0308-9.

12. Harvey CJDC et al. The effect of medium chain triglycerides on time to nutritional ketosis and symptoms of keto-induction in healthy adults: A randomised controlled clinical trial. Journal of Nutrition and Metabolism 2018; Article ID 2630565 | https://doi.org/10.1155/2018/2630565.

13. Miriam E. Clegg (2010) Medium-chain triglycerides are advantageous in promoting weight loss although not beneficial to exercise performance, International Journal of Food Sciences and Nutrition, 61:7, 653-679, DOI: 10.3109/09637481003702114.

14. Shah ND and Limketkai BN. “The use of medium-chain triglycerides in gastrointestinal disorders.” Pract.Gastroenterol. 2017; Series 160:20-28.

15. Myron Siegel, Bridget Krantz, Emanuel Lebenthal. Effect of fat and carbohydrate composition on the gastric emptying of isocaloric feedings in premature infants,=. Gastroenterology 1985; Volume 89, Issue 4: 785-790, ISSN 00165085,https://doi.org/10.1016/0016-5085(85)90573-6.

16. Berning, J. The Role of Medium Chain triglycerides in exercise. Jounral of Human Kinetics Vol 6: issue 2 p. 121-133 https://doi.org/10.1123/ijsn.6.2.121

17. Evans M; Cogan KE; Egan B. Metabolism of ketone bodies during exercise and training: physiological basis for exogenous supplementation. J Physiol.  2017; 595(9):2857-2871 (ISSN: 1469-7793)

18. BrendanEgan1Dominic P.D’Agostin. Fueling Performance: Ketones Enter the Mix. Cell Metabolism. Volume 24, Issue 3, 13 September 2016, Pages 373-375

19. St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145.

20. Hannah Coleman, Paul Quinn, Miriam E Clegg Medium-chain triglycerides and conjugated linoleic acids in beverage form increase satiety and reduce food intake in humans. Nutr Research 2016 Jun;36(6):526-33. doi: 10.1016/j.nutres.2016.01.004. Epub 2016 Jan 23.

21. Paoli, A., Rubini, A., Volek, J. et al. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr 67, 789–796 (2013). https://doi.org/10.1038/ejcn.2013.116.

22. De Cabo R and Mattson MP. Effects of intermittent fasting on health, aging, and disease. New England Journal of Medicine. 2019;381(26):2541-2551. doi: 10.1056/NEJMra1905136.

23. Stockman MC, Thomas D, Burke J, Apovian CM. Intermittent Fasting: Is the Wait Worth the Weight?. Curr Obes Rep. 2018;7(2):172-185. doi:10.1007/s13679-018-0308-9.

24. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013.

25. Paoli A, Bianco A, Grimaldi KA, Lodi A, Bosco G. Long term successful weight loss with a combination biphasic ketogenic Mediterranean diet and Mediterranean diet maintenance protocol. Nutrients. 2013;5(12):5205-5217.doi:10.3390/nu5125205.

26. Paoli A. Ketogenic diet for obesity: Friend or Foe? Int. J. Environ. Res. Public Health 2014, 11(2), 2092-2107; https://doi.org/10.3390/ijerph110202092.

27. Diabetes. co.uk. What to eat on a ketogenic diet. https://www.diabetes.co.uk/keto/foods-to-eat-on-a-ketogenic-diet.html. [accessed 7.01.21.

28. FxMedicine. Understanding therapeutic ketosis with Dr Dominic D’Agostino. https://www.fxmedicine.com.au/omicspodcast/understanding-therapeutic-ketosis-dr-dominic-dagostino. [Accessed 7.01.21.]

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HealthBeautyf3173935ed8ac4bf073c1bcd63171f8aTue, 23 Feb 2021 08:46:37 +0000
The 3 Pillars Technique to Unwind from Stress and Anxiety.https://www.abundanceandhealth.co.uk/en/blog/post/1600-the-3-pillars-technique-to-unwind-from-stress-and-anxiety It’s very natural to feel unusually stressed, anxious, frustrated or even a little low from the many challenges of these uncertain times. Nutritional Therapist Jackie Newson explains how The 3 Pillars Technique of diet, sleep and exercise are key to your physical and mental health and wellbeing. Now is the perfect time to upgrade your physical activity, review your quality of sleep and refresh your eating habits for a healthier lockdown lifestyle1.

Your New Year resolutions may have taken on a different meaning this year. Rather than learning a new language or starting a new hobby you are more likely to be wanting to find new ways to manage stress and depression. Familiar pastimes are reassuring and may keep you feeling more grounded as you explore ways to cope with your ‘new normal’.

When faced with an ongoing situation that you have no control over you may find it helps to take on a lifestyle strategy that makes the pressures of life work for you rather than against. The 3 Pillars Technique takes advantage of what mother nature has to offer and focus on modifying three fundamental areas of your lifestyle so you can experience an improved sense of wellbeing.

PILLAR 1 DIET - CHANGE WHAT YOU EAT!

Decades of research have shown that the chemistry and function of the brain is influenced by what you eat. Because so many nutrients play an important role in brain function, any small nutrient deficiency could result in a change in mood. But eating too many stimulants like sugar, alcohol caffeine and even processed foods also have a reputation for heightening stress in the body.

Sugar and stress

Sugar and foods high in refined carbs are broken down quickly, creating a rapid rise in blood sugar and spikes in insulin which triggers the release of stress hormones adrenalin and cortisol from the adrenal glands. These stress hormones instruct the body to temporarily release more sugar into the blood and this is how ongoing stress keeps you trapped in a constant see-saw effect on blood sugar imbalance, insulin and stress hormone rollercoaster ride which could impact your mood, energy and sleep.

Food intolerances

Another common mood-food link is that foods which your body may have developed a sensitivity, intolerance or allergy to, may trigger an immune response in your gut initiating the release of neurotransmitters and digestive symptoms accompanied by lethargy, anxiety and depression. If this sounds familiar to you, then keeping a food and symptom diary is a quick and easy way to identify specific foods that may be affecting your sense of wellbeing.

Balance is key

There is no shortage of evidence to support the importance of maintaining a well-balanced diet for staying healthy. Eating a wide range of natural foods provides the variety of biologically active compounds found in food known to have a direct effect on the cells and tissues in the body. Some of these phytonutrients have been found to influence stress, mood and immune function in a positive way.

Rainbow diet

Many of these health-promoting phytonutrients are found in abundance in colourful fresh fruits and vegetables, herbs and spices. So bringing more colour and flavour into your daily diet could do wonders for your health and wellbeing. If your diet is lacking in these fresh foods, then you could always turn to a nutritional supplement to help support your body’s natural ability to rejuvenate and manage the daily pressures of life more effectively.

Mood foods

Start menu planning and fill your days with foods that are shown to put a pep in your step and lift your mood. Eggs, nuts, seeds, turkey, cheese, tofu and salmon all contain tryptophan an amino acid needed to produce serotonin – a mood-lifting hormone.

To optimise the effects of serotonin it’s best to combine these foods with some carbohydrates like oats, potato or rice. The carbohydrate content promotes insulin release, which gives the tryptophan a better chance of reaching the brain where it can influence your serotonin levels.

Eggs and fish also contain taurine an amino acid that helps to calm or stabilize an excited brain. Taurine is similar in structure to the brains natural calming neurotransmitter GABA, which may explain its anti-anxiety effect. Taurine also reduces the release of the hormone adrenaline, helping to regulate stress.

Medicinal mushrooms

Some mushrooms such as reishi, turkey tail, maitake and cordyceps are packed with protein and more importantly contain bioactive compounds which support the production of immune cells and are particularly useful during times of stress2. Medicinal mushrooms have been used for decades as an addition to standard health care in China and Japan3. These mushrooms are available dried for use in soups, stews, curries or even as a tea infusion or medicinal mushrooms are also as a supplement.

Herbal teas

Swap your morning coffee and afternoon tea for a refreshing mug of green tea which is natural rich in L-theanine, another amino acid that influences mood and relaxation by increasing alpha brain wave activity. Studies show that green tea gets to work in as little as 30 minutes4! L-theanine is thought to support serotonin and dopamine, which lift mood, promote muscle relaxation and improve sleep.

A number of studies show that theanine helps with the physical aspects of stress including high heart rate and blood pressure5. Look for a good quality matcha green tea, which has the greatest percentage of L-theanine. Another herbal tea for maintaining serenity when life is challenging is liquorice root which may help regulate the stress hormone cortisol6.

Nutrient spotlight

Now more than ever we have become acutely aware of how important it is to keep a healthy immune system. Ongoing stress and eating a diet high in sugar, processed foods, alcohol and caffeine may compromise sleep and your immune system. Supplementing with nutrients that help support energy and immune function offers some reassurance during these stressful times.

Vitamin C - known to contribute to normal immune function and you can’t beat it in terms of affordability and ease of use. Vitamin C is widely available in an assortment of supplemental forms to suit everyone from young children to the elderly. Powder forms are generally inexpensive and can be easily be mixed into foods and smoothies. Powders also allow you to choose how large or small a dose you would like, without the inconvenience of taking multiple tablets or capsules.

Whilst you are looking after your immune health, you are also supporting a system that regulates your mood and stress levels because research shows that vitamin C contributes to normal functioning of the nervous system. Good food sources of vitamin C include peppers, strawberries, citrus fruits, blackcurrants, broccoli, cabbage, tomatoes, potatoes and parsley.

B vitamins - often recommended for the fitness enthusiasts since they support energy-yielding metabolism. Specific B vitamins such as vitamin B6, B12 and folate, also have an important role to play in the normal function of the immune system. A liposomal form of B complex vitamins gives you rapid results too, so is the perfect option alongside vitamin C for an immune partnership.

Vitamin D - If you really want to crank up the fight against seasonal bugs, look no further than vitamin D, a nutrient that is increasingly regarded as a front runner for immune defences. Studies show that vitamin D plays a key contribution to maintaining normal immune function. Popping a compact vitamin D3 spray in your pocket means you will always have some handy when the skies are grey and sunshine vitamin D is evading you.

Botanical boost

When if comes to natural remedies to sooth your mood and mindset, mother nature has provided a wealth of choice from botanicals grown in all corners of the world. Harvested, dried, expertly extracted to concentrate the bioactive phytonutrients and crafted into tinctures, teas and capsules for your convenience.

Rhodiola rosea - also known as golden root, has been used in Russia for centuries to cope with the cold Siberian climate and stressful life. Russian research has shown that Rhodiola may support tolerance to physical and mental stress7. Rhodiola works on an area of the brain called the hypothalamus to increase resistance to toxins and stress. It is also thought to help support stamina and endurance and influence levels of the happy hormones, serotonin and dopamine8.

St John’s Wort – is recognised worldwide as the most reliable herb to help maintain healthy emotional balance and to support the nervous system8. St John’s wort has been valued for its therapeutic properties as far back as Roman times. It is one of the most popular and well-studied botanical extracts relating to mental health issues8. St John’s Wort is generally well tolerated, but those taking anti-depressants or contraceptive medications should avoid this herb as it may interfere with the medications.

Echinacea - This is a popular winter remedy that has been used traditionally for centuries, but in the last 20 years the focus has been on its immune supporting properties. Research suggests that echinacea contains compounds that support immune cell activity and may have mild antimicrobial factors. Some studies have found echinacea extracts may be therapeutically beneficial for the common cold by decreasing the severity and frequency of symptoms9.

Astragalus - An adaptogenic herb that is commonly used in Traditional Chinese Medicine for fatigue, frequent colds and shortness of breath. Modern day research is focussed on its immune supporting polysaccharides, saponins and flavonoids. Currently Western health practitioners recommend Astragalus for its restorative action on the immune response9.

PILLAR 2 SLEEP – START A BEDTIME ROUTINE

The need for sufficient and good quality sleep is a basic biological drive as important as thirst and hunger and a vital part of life. Although it is often thought of as a passive activity, good quality and adequate sleep is now recognised as an essential aspect of health.

During sleep, repairs take place throughout the cells and tissues of the body and the brain takes a break to deal with any problems or stresses. If you don’t achieve a good night’s sleep, your ability to deal with stress is decreased and your mood and energy may be greatly impacted. Prolonged and severe lack of sleep has also been shown to impact the immune system12.

Establishing a consistent sleep pattern that allows for eight hours of quality rest each night can be transformational in terms of general wellbeing. What’s more, when it comes to maximising health benefits, sleep experts suggest that every hour of sleep before midnight is worth two after midnight13.

10 tips for deep restorative sleep

Avoid caffeine in cola, tea, coffee, chocolate and other energy drinks – it may keep you awake!

Eliminate alcohol – which interferes with REM sleep, causing sleep disruptions. Those who drink before bedtime often suffer from insomnia and feel excessively tired and sleepy the following day14.

  1. Go to bed at the same time every night, this helps establish a sleep routine.
  2. Use your bedroom purely for sleeping – this means no electronic devices, no screens, no phone, no TV!
  3. Keep your bedroom cool and well ventilated.
  4. Block out the light, keep your bedroom dark, invest in blackout blinds.
  5. Dips in blood sugar may make it hard to sleep or interrupt your sleep. A snack of oatcake and nut butter may help.
  6. Relaxation before bedtime - read a book, hot bath with Epsom salts and lavender oil to help relax your mind and ease tension from muscles.
  7. Many people find taking a magnesium supplement an hour before bedtime is helpful.
  8. Meditating, yoga or breathing exercises before going to bed or listening to relaxation music may help you drift off to sleep.
  9. Herbal secrets

Using alcohol as a sedative is definitely not a good idea but natural herbal remedies may just help you get off to sleep more easily especially if you suffer from insomnia.

Ashwagandha - another adaptogenic herb highly valued in Ayurvedic practice, shown to increase the body’s tolerance to various stressors. Ashwagandha is believed to be a natural nervous and musculoskeletal system tonic, helping the body to relax and sleep15. The benefits of this adaptogenic herb have been observed in a successful gold standard trial where individuals suffering from stress took 300mg of Ashwagandha daily for two months16.

Lemon balm – is a calming herb member of the mint family used as far back as middle ages to reduce stress and anxiety, to promote sleep improve appetite and ease pain and discomfort from indigestion.
Valerian – is thought to increase the brain levels of the neurotransmitter GABA. Multiple trials have shown that it significantly improves sleep quality and what’s more it is safe and does not lessen daytime alertness17.
Chamomile –contains apigenin which is believed to relax muscle and reduce anxiety, helpful calming effects for encouraging sleep19. Chamomile tea has been shown to improve sleep quality amongst women suffering from fatigue, insomnia and post-partum depression18.

Lavender – contain chemical constituents believed to interact with the olfactory system of the brain that controls the sleep-wake cycle19. Some studies have suggested that lavender soothes insomnia and improves sleep quality19,20. A few drops of lavender oil on a pillow may be helpful for encouraging deep, restorative sleep.

PILLAR 3 EXERCISE – TIME TO GET MOVING

There is nothing better for using up excess stress hormones than a good workout. Thousands of studies have identified that regular exercise helps combat chronic stress. Exercise is thought to improve mood by increasing circulation to the brain and releasing endorphins that promote feelings of euphoria and lift mood and energy1.

How much is enough?

The World Health Organisation recommends at least 2½ to 5 hours of moderate aerobic activity a week plus some muscle strengthening exercises on two or more days a week21. Recent research shows that short bursts of exercise throughout the day can be equally beneficial to health, as long as you reach a total of 30 minutes a day22.

Take the stairs

Something as simple as running up and down the stairs several times a day, can get your heart rate pumping. Research presented by the European Society of Cardiology has shown that if you can climb four flights of stairs (60 steps) in less than a minute, this indicates good heart health and means you are at a reduced risk of developing heart disease23.

Aerobic exercise

Aerobic exercise may help against depression since it raises endorphin levels and stimulates the neurotransmitter norepinephrine which is related to mood. A small study published recently in Psychological Medicine Journal (2020), showed that aerobic exercise was more effective at alleviating depressive symptoms in adults with major depression than simple stretching exercises24.

Sporty nutrients

When embarking on a new exercise plan or stepping up the intensity of your existing workouts it’s good to be mindful that your muscles may benefit from the extra nutrition.

Magnesium - Adequate magnesium intake is particularly important if you’ve made a commitment to ramping up your exercise routine. It contributes to normal muscle function and protein synthesis as well as electrolyte balance, all of which are vital to get the best from your fitness sessions. Magnesium is a powerhouse mineral involved in over 300 metabolic reactions in the body and as your physical activity increases, so does your need for magnesium25,26.

Although magnesium is plentiful in many foods, as you up scale your exercise sessions you may not be reaching the levels your body really needs. In fact, research shows that people who take part in high-intensity exercise consume significantly lower amounts of magnesium than is required for additional physical exertion.

Adding a well absorbed liposomal form of magnesium to a diet rich in green leafy vegetables and whole grains is an easy fix. Liposomes offer rapid delivery and maximised absorption – just what you need for optimal muscle support.

Vitamin D - Although this sunshine vitamin is mostly associated with immune health, it also plays a vital role in the maintenance of normal muscle function. Vitamin D deficiency is common amongst those living in parts of Europe where exposure to sunshine during winter months is often minimal.

Older adults with darker skin are also at higher risk of a vitamin D deficiency. This is reflected in studies that show muscle performance in the elderly improves with additional vitamin D27. If you fall into any of these categories, you can maximise on the benefits of your exercise plan by supplementing with vitamin D3. The easiest way to support seasonal sunshine dips is with a handy pocket size oral vitamin D3 spray balanced with vitamin K2.

Zinc - One of the disappointing things about ageing is that muscle mass and strength diminish. The good news is a regular exercise routine can bring positive benefits. Challenging the muscles helps to build them up but you also need to produce a good supply of protein which requires a number of important nutrients including zinc.

Studies show that zinc contributes to normal protein synthesis, so if you’re an avid exerciser then packing zinc rich foods into your diet is a good idea. Zinc is mainly found in meat, eggs and seafood. Although wholegrains and legumes also contain zinc, these foods contain high levels of compounds called phytates, which inhibit zinc absorption28. Vegans who may be concerned about their zinc levels are encouraged to take a well-absorbed zinc acetate supplement.

New ways to be active

Exercise doesn’t have to mean joining a gym or taking up jogging there are many straightforward pastimes that are classed as exercise, housework for one, gardening another or taking the dog around the park a few times. Try to find something that fits in to your lifestyle. For exercise to be sustainable you need to love or at least enjoy what you do!

Jacqueline Newson BSc (Hons) Nutritional Therapy

References

  1. Amarasekara NA et al. The big three health behaviours and mental health and well-being among young adults: A cross-sectional investigation of sleep, exercise and diet. Frontiers in Psychology 2020; 11, 579205: 1-10.
  2. Prasad S, Rathore H, Sharma S, Yadav AS (2015) Medicinal Mushrooms as a Source of Novel Functional Food. Int J Food Sci Nutr Diet. 04(5), 221-225.
  3. NIH. National Cancer Institute. Medicinal Mushrooms. https://www.cancer.gov/about-cancer/treatment/cam/hp/mushrooms-pdq. [accessed 18.01.21.]
  4. Mason R. L-Theanine Boosts Alpha Waves, Promotes Alert Relaxation. Alternative & Complementary Therapies 2001; 91-95.
  5. Palermo M, Shackleton CH, Mantero F et al. Urinary free cortisone and the assessment of 11 beta-hydroxysteroid dehydrogenase activity in man. Clin Endocrinol (Oxf).1996;45(5):605–11.
  6. Alexander N. Shikov, Olga N. Pozharitskaya, Valery G. Makarov, Hildebert Wagner, Rob Verpoorte, Michael Heinrich. Medicinal Plants of the Russian Pharmacopoeia; their history and applications.Journal of Ethnopharmacology 2014; 154,3:481-536. ISSN 0378-8741,https://doi.org/10.1016/j.jep.2014.04.007.
  7. Thorne Research. Rhodiola rosea Monograph. Alternative Medicine Review 2002; 7,5: 421–423.
  8. Hooman Rowshan: St. John's Wort---An Herbal Myth or a Botanical Miracle. Open Science Journal of Clinical Medicine 2014; 2(2): 47-53 .
  9. Thorne Research. Echinacea Monograph. Alternative Medicine Review 2001; 6,4: 411-414.
  10. Huang ZQ, Qin NP, Ye W. Effect of Astragalus membranaceus on T-lymphocyte subsets in patients with viral myocarditis. Zhongguo Zhong Xi Yi Jie He Za Zhi 1995;15:328-330.
  11. Irwin M, McClintick J, Costlow C, Fortner M, White J, Gillin JC. Partial night sleep deprivation reduces natural killer and cellular immune responses in humans. FASEB J. 1996 Apr;10(5):643-53. doi: 10.1096/fasebj.10.5.8621064. PMID: 8621064.
  12. Nissan D, Smiley A and /Wolter S. Mechanisms of Association of Sleep and Metabolic Syndrome. J Med - Clin Res & Rev; 2019; 3,3: 1-9.
  13. Pacheco D. Alcohol and Sleep. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep.[accessed 18.1.21.]
  14. Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012;34(3):255–62.
  15. Hooman Rowshan: St. John's Wort---An Herbal Myth or a Botanical Miracle. Open Science Journal of Clinical Medicine 2014; 2(2): 47-53 .
  16. Taranpreet Kaur Bamrah, Sheelpriya R. Walde. Review on Herbal Treatment for Insomnia. International Journal of Science and Research 2018; ID: ART20203021: 1605-1613.
  17. Supplements in Review. Chamomile for Sleep. https://supplementsinreview.com/sleep/chamomile-sleep/#fn-9011-5. [accessed 19.1.21.]
  18. Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016 Feb;72(2):306-15. doi: 10.1111/jan.12836. Epub 2015 Oct 20. PMID: 26483209.
  19. Goel N, Kim H, Lao RP. An olfactory stimulus modifies nighttime sleep in young men and women. Chronobiol Int. 2005;22(5):889-904. doi: 10.1080/07420520500263276. PMID: 16298774.
  20. Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14. PMID: 23573142; PMCID: PMC3612440.
  21. WHO. Physical activity. https://www.who.int/news-room/fact-sheets/detail/physical-activity. [accessed 19.01.21.]
  22. Kang M, Kim H and Reece J. Effects of Accumulated Short Bouts of Exercise on Weight and Obesity Indices in Adults: A Meta-Analysis. American Journal of Health Promotion 2019: 34,1: 96-104 https://doi.org/10.1177/0890117119872863 .
  23. ESC. Test your heart health by climbing stairs. https://www.escardio.org/The-ESC/Press-Office/Press-releases/Test-your-heart-health-by-climbing-stairs. [accessed 20.12.20].
  24. Brush, C., Hajcak, G., Bocchine, A., Ude, A., Muniz, K., Foti, D., & Alderman, B. (2020). A randomized trial of aerobic exercise for major depression: Examining neural indicators of reward and cognitive control as predictors and treatment targets.Psychological Medicine,1-11. doi:10.1017/S0033291720002573.
  25. Volpe SL. Nutrition and ergogenic aids. Magnesium and the Athlete. The American College of Sports Medicine 2015; 14 (4): 279-283.
  26. Zhang Y, Xun P, Wang R, Mao L, He K. Can Magnesium Enhance Exercise Performance?. Nutrients. 2017;9(9):946.
  27. Christian M. Girgis, Roderick J. Clifton-Bligh, Mark W. Hamrick, Michael F. Holick, Jenny E. Gunton, The Roles of Vitamin D in Skeletal Muscle: Form, Function, and Metabolism, Endocrine Reviews, 2013; 34,1: 33–83, https://doi.org/10.1210/er.2012-1012.
  28. Oregan State University. Linus Pauling Institute. Zinc. https://lpi.oregonstate.edu/mic/minerals/zinc. [accessed 02.02.21.]

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Vitamin CVitamin BHealth9e984c108157cea74c894b5cf34efc44Fri, 12 Feb 2021 14:26:47 +0000
Are ketogenic diets the new route to effortless weight loss?https://www.abundanceandhealth.co.uk/en/blog/post/1599-ketogenic-diets-weight-loss Every January we hear about new healthy eating plans designed to help us shape up and lose any residual festive kilos. Why waste your time on a wellness plan that hasn’t already been put through its paces? Nutritional Therapist, Jackie Newson explains why ketogenic diets, which typically follow a high fat, low carb style of eating, that’s been tried, tested and perfected over the last century, makes light work of successful dieting.

Medical experts have been recommending a high-fat low-carbohydrate diet to people diagnosed with epilepsy since the 1920’s as a way to help manage epileptic seizures. Research over the decades has meant that ketogenic diets are still used in clinical settings today for a wider range of conditions including diabetes, heart health, neurological disease and metabolic syndrome1.

Easy Weight Management

By far the greatest interest in ketogenic diets today is from those looking for a quick and easy way to lose weight. So, if you’ve finally shifted your mindset from lethargic and indulgent to motivated and determined, now is the time to plunge right in and give it a go. To help you get started, here’s a detailed guide of the key factors involved in a modern ketogenic diet.

Whats does a Ketogenic Diet Involve?

A ketogenic diet involves reducing your daily carb intake right down to 20g to 40g a day, while also eating higher levels of fat and a moderate amount of protein. This unique dietary combination provides enough protein for growth but insufficient carbs to cover your daily energy needs.

So how does your body generate all the energy you require each day? A ketogenic eating plan focuses on fat, as much as 90% of daily calories comes from fat, which your body cleverly converts into energy. With careful planning the ketogenic diet is a highly nutritious way of eating, based around whole unprocessed foods and plenty of fibre-rich vegetables.

Switching From Carbs to Fat

Normally, your body relies on sugar (found in carbs) for fuel but when you follow a ketogenic diet, you push your body into using fat instead of carbs for fuel, a process known as ketosis.

During ketosis, dietary fats and stored fats are shuttled to your liver where they are readily converted into ketones. Insulin levels in the body have to be low in order for ketosis to occur2. The best and quickest way to reduce your insulin is to limit your carb intake to less than 50g a day.

Keeping insulin low is a key factor in the ketogenic diet because even at normal levels insulin activates enzymes that convert the energy generated from sugar (released from carbs in your diet) into stored fat. By reducing your insulin, you reduce the amount of fat available for storage in your body. Eating foods that don’t raise insulin levels gives your body the opportunity to switch from storing fat to burning fat. This switch usually takes a few days.

While following a ketogenic diet you need to avoid eating too much protein as this can interfere with ketosis. Your body can convert excess protein into glucose, a process known as gluconeogenesis. This is why a ketogenic diet favours moderate not high levels of protein.

The Science Behind Ketosis

When there is a scarcity of dietary carbs your glucose reserves drop below the level needed to fuel the brain and central nervous system. This spurs your body into finding an alternative source of energy, this where ketones come in handy! It tends to take about three to four days for glucose reserves to become diminished and then your liver starts to convert fats into ketones, the three main ones are known as:

  • acetoacetate (AcAc)
  • beta-hydroxybutyric acid (BHB)
  • acetone

Liver cells don’t have the enzyme known as 3-ketoacyl CoA transferase needed to convert ketones into energy, so rather than use the ketones the liver simply releases them into the bloodstream as a source of fuel for body and brain cells3.

What are the benefits?

Once you’ve successfully entered a state of ketosis and your body has switched from burning glucose to burning fat for fuel, you might start to experience some benefits:

  • easy weight loss
  • more efficient metabolism
  • reduction in fat deposits
  • better insulin management
  • more stable blood sugar balance
  • feeling fuller quicker
  • improvements in body conditioning and muscle tone
  • better quality of sleep
  • better management of inflammation

Five studies from a meta-analysis of 13 different randomised controlled trials identified significant weight loss from a ketogenic diet. What’s more, looking at long term results, those individuals assigned to a very low carb ketogenic diet were found to achieve greater weight loss than individuals placed on a low-fat diet4.

Interestingly, further research has shown that a ketogenic diet may significantly raises levels of adiponectin, a protein involved in fat metabolism and blood sugar regulation5.

Getting the Balance Right

To ensure success on this eating plan it is essential that you choose nutritious, natural whole foods and drink plenty of water. Forget about convenience foods or takeaways, time to start meal planning, cooking from scratch and freezing ahead.

Probably the most difficult aspect of this diet is eating enough fat without eating too much protein. This means initially weighing foods to gain an accurate picture of your daily intake. Although this may seem time-consuming the end results are worth it, plus the action of paying close attention to portion sizes helps maintain commitment and focus.

Fat: High –75% to 90% of your daily calorie intake

Protein: Moderate – 20% to 30% of your daily calorie intake

Carbohydrate: Very low – 5% to 10% of your daily calorie intake, no more than
50g carbs a day. Staying below 30g a day helps to maximise
ketosis.

Ketogenic Weightloss Diet


If you are embarking on a weight loss diet of around 1500 calories a day, the ideal ratio to work to would be around:

25g of fat + 30g of carbohydrate + 70g of protein

However, this ratio is dependent on your age, height, weight, activity levels and your own particular needs. One thing you really must embrace for this diet to work is that eating fat is the key to success! To meet the daily fat requirements of the ketogenic diet you should eat fat at every meal, including healthy fats as much as possible and avoiding highly processed fats and oils.

Good fats to include:

  • Coconut oil
  • Coconut butter
  • Coconut cream
  • Dairy butter
  • Nut butter
  • MCT oil/powder
  • Olive oil
  • Flaxseed oil
  • Walnut oil
  • Duck fat
  • Goose fat
  • Almond oil
  • Avocado oil
  • Lard


To maximise healthy nutrition, remember to include oily fish in your keto eating plan. Fish such as salmon, mackerel, fresh tuna, trout and herring are rich in omega 3 fats. This type of fat may help to support brain and heart health as well as support hormone balance.

All about Carbs!

Not everybody is aware that vegetables and fruits contain carbs, but this is where you need to pay close attention to your portions, particularly with fruits like bananas, which are very high in carbs. Other foods that are high in carbs are grains (rice, wheat, rye, barley, bulgur, millet, buckwheat, oats), grain-based products (cereals, bread, pasta, noodles, biscuits, cakes and legumes (beans, chickpeas, peas, lentils).

Vegetables are vital because they are rich in nutrients and fibre, so they should be eaten at each meal. By choosing low carb, high fibre vegetables you can benefit from filling your plate with vegetables instead of starchy carbs. Vegetables also provide another way to squeeze more fat into your diet as you can add a drizzle of olive oil, stir in pesto sauce, sauté them or roast and jazz up plain steamed vegetables by tossing them in melted butter! Here’s the low down on the best low carb vegetables to include:


Net carbs per portion


Asparagus 180g = 8g carbs
Aubergine 100g = 6g carbs
Avocado 150g = 13g carbs
Bell peppers 149g = 9g carbs
Broccoli 91g = 6g carbs
Brussels sprouts 78g = 6g carbs
Carrot 61g = 5.8g carbs
Cauliflower 100g = 5g carbs
Celery 101g = 3g carbs
Courgette 124g = 4g carbs
Cucumbers 104g = 4g carbs

Garlic (1 clove) 3g = 1g carbs
Green beans 125g= 10g carbs
Kale 67g = 6g carbs
Lambs lettuce 100g = 2g carbs
Lettuce 47g = 2g carbs
Mushrooms 70g = 2g carbs
Onion 115g = 11g carbs
Pak Choy 70g = 1.5g carbs
Rocket 100g = 3.65g carbs
Spinach 180g = 7g carbs
Tomato 150g = 5.88g carbs

What About Starchy Vegetables?

Be mindful of starchy root vegetables, these tend to easily increase your carb levels and potentially break ketosis. As an example, just 100g of potato contains 17g carbs. Whereas 100g of aubergine contains just 6g of carbs. Starchy vegetables to avoid include:

Beans
Butternut squash
Cassava
Parsnips
Peas
Plantains
Potato
Sweet potato
Sweetcorn
Yams

Can You Eat Fruit on a Ketogenic Diet?

Some fruits such as berries can be included in small, carefully measured portions and avocado should definitely be on your shopping list! Avocado is arguably one of the best keto-friendly fruits, being high in healthy fat with a mere 2.5g carbs per 100g. Avocados are also a valuable source of vitamins and minerals including vitamin C, C, K, folate, calcium, potassium and magnesium.

Net carbs per portion
Apple 1 medium = 19.06
Blackberries 1 cup = 13.84
Blueberries 1 cup = 21.01g
Grapes 1 cup = 28.96g
Kiwi 1 fruit = 11.14g
Mandarin 1 small = 8.04g
Orange 1 medium = 15.39g
Pear 1 medium = 25.66g
Strawberries 1 cup = 11.67g

Get to Know Your Proteins

Foods that are naturally packed full of protein include meat, fish, dairy, beans, nuts, seeds, eggs, tofu, quinoa, chickpeas and lentils. Your need to aim for around 40g to 50g per day (women) and 50-60g a day (men). If you are struggling to lose weight even though you are keeping an eye on your carbs, then you may be eating too much protein. Perhaps you are including too much cheese in your eating plan or snacking on too many nuts.

Top 5 Keto Foods.


1. Eggs are great keto foods because they are low in carbs and moderate sources of protein, plus they are filling so make an ideal snack. An average egg contains 6g protein and 0.38g carbs.

2. Dairy products provide good levels of fat so are a real staple on a ketogenic diet. Cream is preferable to milk for adding to tea or coffee.

3. MCT powder is delicious added to coffee. MCT powder is a carb-free staple for many keto diet enthusiasts which adds a creamy flavour and provides C8 medium-chain triglycerides which get readily absorbed and rapidly converted into ketones. Using an MCT powder that is blended with organic ghee and grass-fed butter is another way to help you keep on top of your fat intake.

4. Nut milks like unsweetened almond, coconut or hazelnut milk are great alternatives for cow’s milk but check the labels and choose a brand that is low in carbs

5. Nuts and seeds are high in fat, low in carbs and have moderate levels of protein, the perfect keto food! However, some nuts such as cashews are higher in carbs and best avoided. High-fat nut butters come in handy when you are feeling peckish. A teaspoon or two spread on a celery stick makes a delicious snack and can really take the edge off sudden food cravings.

Keto Flu


During the initial stages of ketosis, some people might experience uncomfortable symptoms which are often referred to as keto flu. These symptoms are believed to be due to glucose withdrawal or a loss of electrolytes and may include:

  • Difficulty sleeping
  • Feeling sluggish
  • Headaches
  • Irritable
  • Nausea
  • Skin problems
  • Sluggish bowel
  • Upset stomach


Keto flu tends to only last for around a week or two and may be eased by making sure you are adequately hydrated and ensuring you get enough salt and mineral-rich green vegetables in your diet.

A keto diet can be challenging at times, you may come across obstacles that could derail all your great efforts. Overcoming the occasional hiccup may require the support of some additional dietary supplements.

Adjusting to New Routines


Your first hot drink in the morning may be the hardest part of your routine to change. Tea or coffee without milk just isn’t the same for many people, but a teaspoon or two of MCT powder with organic ghee and butter could make all the difference.

Hunger and Sugar Cravings

If there are moments when you are hijacked with hunger pangs, then supplementing with chromium and cinnamon may be helpful. Studies show that chromium contributes to the maintenance of normal blood glucose levels and cinnamon is a spice that has been used for centuries to support active lifestyles.

Energy Dips

Most people on the keto diet report renewed and revitalised energy levels, but initially as you adjust to the dietary changes you may find yourself flagging a little. Supplementing with vitamin B complex helps contribute to normal energy-yielding metabolism and vitamins B2, B5, B6, B12, folate and niacin help reduce tiredness and fatigue.

Electrolyte Imbalances

The keto diet is associated with changes in electrolyte balance which are thought to be responsible for some of the initial keto flu effects. You can help to rectify this by supplementing with magnesium, a powerful mineral that not only contributes to electrolyte balance, but also helping to reduce tiredness and fatigue and including sea salt in your diet.

Sluggish Bowel

Changes in eating habits can often result in altered bowel movements, this should pass once your body adjusts but, in the meantime, you could support your gut microbiome with Bacillus coagulans and Bacillus subtilis. The correct balance of healthy bacteria in the gut not only improves bowel movements but may also have a positive effect on weight management6.

Keto Diet for the Long Term?

Recent research suggest that the keto diet is most effective over brief periods of about 20 days. A six-month maintenance period which involves following a Mediterranean diet seems to be the ideal formula for long term success7. Switching between the keto and Mediterranean diet helps to prevent diet burn out. You may find it much easier to keep up a healthy eating plan long term if your diet isn’t too restrictive and allows you to still enjoy the finer things in life!

Jacqueline Newson BSc (Hons) Nutritional Therapy


REFERENCES

Paoli, A., Rubini, A., Volek, J. et al. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr 67, 789–796 (2013). https://doi.org/10.1038/ejcn.2013.116.

Diabetes. co.uk. What to eat on a ketogenic diet. https://www.diabetes.co.uk/keto/foods-to-eat-on-a-ketogenic-diet.html. [accessed 7.01.21.

Paoli A. Ketogenic diet for obesity: Friend or Foe? Int. J. Environ. Res. Public Health 2014, 11(2), 2092-2107; https://doi.org/10.3390/ijerph110202092.

Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013.

Partsalaki I, Karvela A, Spiliotis BE. Metabolic impact of a ketogenic diet compared to a hypocaloric diet in obese children and adolescents. J Pediatr Endocrinol Metab. 2012;25(7-8):697-704. doi: 10.1515/jpem-2012-0131. PMID: 23155696.

Rial SA, Karelis AD, Bergeron KF, Mounier C. Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients. 2016;8(5):281. doi:10.3390/nu8050281.

Paoli A, Bianco A, Grimaldi KA, Lodi A, Bosco G. Long term successful weight loss with a combination biphasic ketogenic Mediterranean diet and Mediterranean diet maintenance protocol. Nutrients. 2013;5(12):5205-5217.doi:10.3390/nu5125205.

FxMedicine. Understanding therapeutic ketosis with Dr Dominic D’Agostino. https://www.fxmedicine.com.au/omicspodcast/understanding-therapeutic-ketosis-dr-dominic-dagostino. [Accessed 7.01.21.]

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Vitamin CHealth83e8ef518174e1eb6be4a0778d050c9dTue, 26 Jan 2021 13:16:07 +0000
Everything you need to know about vitamins D3 and K2https://www.abundanceandhealth.co.uk/en/blog/post/1598-vitamins-d3-k2 With the new product launch of Neutrient D3+K2 now available on the Abundance & Health shop, Nutritional Therapist Jackie Newson explains the unique health benefits of vitamin D3 and K2 which act as a powerful team for those who want to invest in strong bones, healthy muscles, immune support and optimal cardiovascular health.

Vitamin D has hormone-like characteristics

Vitamin D refers to a group of ‘secosteroid’ compounds with a chemical structure that is almost identical to cholesterol. Under the influence of UVB rays skin cells make vitamin D which the liver converts into the two nutritionally significant forms, vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol) which are then converted by the kidneys into the active form called calcitrol1.


Vitamin D levels are carefully monitored by the body through a complex network of feedback mechanisms which require multiple receptors and enzymes, indicating that vitamin D is regulated more like a hormone than a nutrient. As most cells and tissues have vitamin D receptors, vitamin D potentially influences the function of most tissues in the body2.

Vitamin K works alongside vitamin D


Vitamin D forms a strong team with vitamin K which plays a supportive role to many of the tasks that vitamin D performs. Vitamin K is not a single compound but a group of fat-soluble compounds. Phylloquinones are a group of compounds that fall into the vitamin K1 category and menaquinones are collectively known as vitamin K2.

Vitamin K2 is composed of a series of compounds known as MK-4 all the way through to MK-13 and it’s this vitamin K2 group of compounds that are considered the most biologically active of all the forms of vitamin K3. MK-4, MK-7 and MK-9 are the most researched menaquinones.


These two vitamins contribute to a wide range of cellular processes and a number of different functions in the body and research suggests that it’s important to balance vitamin D supplementation with vitamin K to help optimise health.


Vitamin D3 and immune support


Research shows that vitamin D3 plays an important role in helping the immune system to function normally. Vitamin D appears to support innate immunity (the body’s first line of defence), help inhibit the development of autoimmunity (immune cells attacking body tissues) and help regulate the action and total number of specific immune cells such as T helper cells and T-reg cells. Vitamin D may help reduce the risk of respiratory tract infections through biological mechanisms that may lower viral replication rates and reduce the concentration of inflammatory substances4.

Supporting bone health

Healthy bones are made up of calcium, however before calcium can be incorporated into the bone matrix, this important bone structure needs to be built. Both vitamin D3 and K2 are part of this construction process which also requires the support of several other key nutrients such as collagen and vitamin C

Studies show that both vitamin D3 and vitamin K2 contribute to the maintenance of normal bones. Vitamin D has a direct influence on bone health because it contributes to the normal intestinal absorption and utilisation of calcium and phosphorus and helps regulate normal blood calcium levels. Vitamin K plays its part by activating specialised proteins (osteocalcin, matrix-Gla-protein (MGP) and Protein S) made by osteoblasts (bone forming cells). These active bone building proteins are involved in transporting calcium into the bone matrix and help control the binding of calcium in bones (and other body tissues) which increases bone mineral density5.


There is a lot of research into vitamin K intake, status and bone health and osteoporosis and recent research supports that vitamin K contributes to the maintenance of normal bones6. It is likely that a vitamin K deficiency may impair the activity of the transport proteins produced by osteoblast cells that carry calcium into bone. This could result in an increased risk of bone fractures and osteoporosis, particularly in post-menopausal women who are found to have a higher incidence of osteoporosis. Several studies involving vitamin K2 supplementation and osteoporosis have found favourable outcomes7.

Balancing vitamin D and K

Vitamin D and vitamin K play important roles in the maintenance of bone health, sustaining good levels of both these key nutrients is essential for the prevention of osteoporosis and the maintenance of normal bones and teeth. Whereas vitamin D aids the intestinal absorption of calcium and helps regulate the amount of calcium in the bloodstream, vitamin K helps guide calcium from the bloodstream into the right body tissues – your bones and teeth. The last thing you need is for calcium to be deposited in your artery walls, cartilage or organs where it could cause calcification, just like the furring up of a kettle.

What about healthy teeth?

We often hear the phrase that calcium is good for bones and teeth so does this also apply to vitamin D3 and K2? Potentially, yes! It’s the same mechanisms that regulate and deposit calcium into bone that looks after your teeth too. One of the main regulating proteins in teeth is osteocalcin. This is the same protein that is vital for bone metabolism and is activated by vitamin K2. Animal studies have found that osteocalcin is involved in dentin and tooth enamel formation8.


Cardiovascular health

The effects of vitamin D are brought about by the vitamin D receptors found on cell membranes throughout the body including in vascular smooth muscle and cardiac muscle cells. There is clear evidence supporting a significant role for vitamin D in the function of cardiac muscle9. Scientific studies suggest that vitamin D3 directly affects heart and vascular muscle cells through several potential mechanisms10.


Long term studies investigating vitamin D levels and cardiovascular disease have demonstrated that those with lower levels of vitamin D had a 64% higher risk of heart attack and 81% higher risk of fatal coronary heart disease events9. The results from other studies have also suggested that inadequate intake of vitamin D3 could play a contributory role in the development and progression of high blood pressure and cardiovascular disease10.

Vitamin K2 also has potential to be an invaluable nutrient for cardiovascular health. The furring up of artery walls (known as calcification) tends to increase with age and is a key predictor of heart disease. MGP has been found in cartilage, bone and soft tissues like blood vessel walls, where it is produced by vascular smooth muscle cells6. MGP is involved in preventing calcium from depositing in blood vessel walls, leaving the arteries healthy and flexible5. Vitamin K helps activate MGP so this nutrient plays an important role in the regulation of arterial calcification and helping lower the risk of vascular damage11. A large Norwegian community-based study has established that intake of vitamin K2 is associated with a lower risk of coronary heart disease12.


Popular with athletes

Given that vitamin D is known to play a role in normal muscle, bone and immune function it is not surprising that it could confer important health benefits to athletes and fitness enthusiasts. This was demonstrated in an interesting review published in the Journal of Strength and Conditioning Research in 2017. The purpose of this study was to investigate if vitamin D could impact muscle strength in athletes. Some of the trials examined in the review found that vitamin D2 had no effect on muscle strength, however other trials reveal that vitamin D3 did impact the muscle strength of the athletes who took a vitamin D3 supplement13.


Blood clotting and vitamin K2

Vitamin K is widely known as an essential co-factor for an enzyme called carboxylase which is responsible for activating numerous blood clotting proteins. Blood clotting is an import process in wound healing.
Scientists explore vitamin K and cognitive function
In the last decade scientists have begun to explore the physiological role of vitamin K in skeletal, cardiovascular disease and brain health5. Evidence suggests that vitamin K-dependent proteins are thought to have roles in brain cell signalling and brain lipid metabolism14.


Four risk factors associated with vitamin D and K deficiencies


1.Vitamin D deficiency linked to where you live

According to research vitamin D deficiencies are currently a global concern with many countries across Europe and the Northern Hemisphere being the most affected. It’s the elderly, infants, pregnant women and individuals with darker skin that are most at risk15. Since vitamin D plays such a starring role in our immune cell defence, a deficiency of vitamin D is of particular concern considering the types of viruses and winter infections that this unusual year is highlighting.

2.Warfarin may indicate low vitamin K status

There are also concerns that many people may not have adequate levels of vitamin K. Studies show that diets lacking in vitamin K may accelerate into deficiency in as little as seven days15. Subclinical vitamin K deficiency is not uncommon in individuals taking warfarin medication16 and what’s more, pollution, antibiotics and laxatives may also negatively impact the amount of vitamin K in the body17.

3.Gut health impact

Studies show people suffering from digestive conditions such as inflammatory bowel disease (IBS) tend to have a higher prevalence of low bone mineral density. This may in part be due to inflammation in the intestine lining making it much harder for nutrients like vitamin D and K to be absorbed. These people have a greater need for vitamin D3 and vitamin K2 supplementation7.

4.Vitamin K levels get quickly depleted

The body only stores a very small amount of vitamin K and this nutrient gets rapidly depleted without regular dietary top-ups since approximately 30-40% of vitamin K gets excreted.

D3 is the most bioactive form of vitamin D

Although both vitamin D2 and D3 exist in the body, it’s best to choose a supplement containing vitamin D3 as this form remains biologically active in the body for much longer and is shown to be more effective at raising blood serum concentrations than vitamin D218. Vitamin D in the food supply is extremely limited with the main sources being oily fish (salmon, trout, mackerel, fresh tuna), whole milk, full-fat yoghurt, eggs, fortified breakfast cereals and fortified orange juice. Sunlight deprivation and a lack of vitamin D in the diet could potentially lead to poorer support of bone health and immune protection so supplementation is highly advisable, especially during the winter months.

Plant-based diets may not provide enough vitamin K

Vitamin K1 is produced by green and leafy vegetables (spinach, kale), and algae (chlorella, spirulina), whereas vitamin K2 is mainly made by bacteria. Although the bacteria found in the gut microbiome can produce vitamin K2, the amount produced tends to be insufficient so the dietary sources of fermented foods or grass-fed animal products are important and include natto, kefir, sauerkraut, cheese, curds, egg yolk, butter, liver, lamb, duck and other meats19. However, if you are vegetarian or vegan or these vitamin K foods are not suited to you then it’s best to supplement with vitamin K2.


Neutrient D3+K2

When a supplement of vitamin D and K is required Neutrient D3+K2 has many benefits…

  • Just one spray a day delivers 2000IU vitamin D3 with 75mcg vitamin K2.
  • Handy vegan oral spray providing bioactive forms for maximised absorption.
  • Provides vitamin D3, shown to be the most bioactive form of vitamin D11.
  • A fast and convenient way to increase your vitamin D and K intakes.
  • Vitamin D3 is more effective at raising blood levels of vitamin D than vitamin D211.
  • Vitamin D3 and vitamin K2 contribute to the maintenance of normal bones.
  • Vitamin K2 contributes to normal blood clotting an important process for wound healing.
  • Great alternative for those who find swallowing pills and capsules difficult.
  • Ideal for anyone with malabsorption conditions such as IBS or Crohn’s disease.

REFERENCES

  1. Battles V MD (2008). ProHealth Insight. Vitamin D Nomenclature: Forms, common names and abbreviations. Vitamin D Nomenclature: Forms, common names and abbreviations :: (prohealthinsight.com). [accessed 23.11.20]
  2. Monograph. Vitamin D. Alternative Medicine Review 2008; 13,2: 153-164. https://www.foundationalmedicinereview.com/wp-content/uploads/2019/02/v13-2-153.pdf, [accessed 18.11.20].
  3. Booth SL et al. Novel Role of Vitamin K in Preventing Oxidative Injury to Developing Oligodendrocytes and Neurons. The Journal of Neuroscience 2003; 23(13):5816 –5826.
  4. Grant WB, Lahore H, McDonnell SL, et al. Evidence that Vitamin D Supplementation Could Reduce Risk of Influenza and COVID-19 Infections and Deaths. Nutrients. 2020;12(4):988. Published 2020 Apr 2. doi:10.3390/nu12040988.
  5. Araujo N et al. Vitamin K as a Diet Supplement with Impact in Human Health: Current Evidence in Age-Related Diseases. Nutrients 2020, 12, 138; doi:10.3390/nu12010138.
  6. Linus Pauling Institute. Vitamin K. https://lpi.oregonstate.edu/mic/vitamins/vitamin-K . [accessed 23.11.20]
  7. Monograph. Vitamin K. Alternative Medicine Review 2009; 14,3: 284-293.
  8. P Papagerakis, A Berdal, M Mesbah, M Peuchmaur, L Malaval, J Nydegger, J Simmer, M Macdougall. Investigation of osteocalcin, osteonectin, and dentin sialophosphoprotein in developing human teeth. Bone 2002, 30, 2: 377-385. https://doi.org/10.1016/S8756-3282(01)00683-4.
  9. DiNicolantonio JJ et al. Vitamin D and Cardiovascular Health. Circulation 2013; 128, 22: 2404-06. https://doi.org/10.1161/CIRCULATIONAHA.113.002902
  10. Artaza JN, Mehrotra R and Norris KC. Vitamin D and the Cardiovascular System. Clin J Am Soc Nephrol 2009; 4: 1515–1522. doi: 10.2215/CJN.02260409.
  11. Hart K, Lambert H, Tripkovic L et al. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012;95(6):1357-64.
  12. Asmar MS, Naoum JJ, Arbid EJ. Vitamin k dependent proteins and the role of vitamin k2 in the modulation of vascular calcification: a review. Oman Med J. 2014;29(3):172-177. doi:10.5001/omj.2014.44.
  13. Chiang, Chien-ming; Ismaeel, Ahmed; Griffis, Rachel B.; Weems, Suzy. Effects of Vitamin D Supplementation on Muscle Strength in Athletes: A Systematic Review. Journal of Strength and Conditioning Research 2017; 31,2: 566-574. doi: 10.1519/JSC.0000000000001518.
  14. Alisi L, Cao R, De Angelis C, Cafolla A, Caramia F, Cartocci G, Librando A and Fiorelli M (2019) The Relationships Between Vitamin K and Cognition: A Review of Current Evidence. Front. Neurol. 10:239. doi: 10.3389/fneur.2019.00239.
  15. Wacker, M. and Holick, M.F. (2013) Vitamin D - Effects on Skeletal and Extraskeletal Health and the Need for Supplementation. Nutrients, 5 (1), 111-148.
  16. DiNicolantonio JJ, Bhutani J, O’Keefe JH. The health benefits of vitamin K. Open Heart 2015;2:e000300. doi:10.1136/openhrt-2015- 000300.
  17. Clayton P (2004). Health Defence. Accelerated learning systems: Bucks, UK.
  18. E. Theuwissen, E. Smit and C. Vermeer, 'The Role of Vitamin K in Soft-Tissue Calcification,' Adv. Nutr. 3(2), 166–173 (2012).
  19. NIH (National Institutes of Health). Vitamin K. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/. [accessed 20.11.20]
  20. Diaz Curiel M & Rodriguez-Olleros Rodriguez C. Vitamin K and Bone Health: A Review on the Effects of Vitamin K Deficiency and Supplementation and the Effect of Non-Vitamin K Antagonist Oral Anticoagulants on Different Bone Parameters. Journal of Osteoporosis 2019; 2069176:1-8. https://www.hindawi.com/journals/jos/2019/2069176/.
  21. Haugsgjerd TR, et al. Association of dietary vitamin K and risk of coronary heart disease in middleage adults: the Hordaland Health Study Cohort. BMJ Open 2020;10:e035953. doi:10.1136/bmjopen-2019-035953.
  22. Kanai T, Takagi T, Masuhiro K, Nakamura M, Iwata M, Saji F. Serum vitamin K level and bone mineral density in post-menopausal women. Int J Gynaecol Obstet. 1997; 56(1):25-30.
  23. Kuwabara & K. Tanaka & N. Tsugawa & H. Nakase & H. Tsuji & K. Shide & M. Kamao & T. Chiba & N. Inagaki & T. Okano & S. Kido. High prevalence of vitamin K and D deficiency and decreased BMD in inflammatory bowel disease A. Osteoporos Int. 2009; 20:935–942 DOI 10.1007/s00198-008-0764-2.
  24. The Expert Group on Vitamins and Minerals (EVM) 2003. Safe Upper Levels for Vitamins and Minerals. https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf [accessed 29.11.20]

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9c19a2aa1d84e04b0bd4bc888792bd1eTue, 22 Dec 2020 14:09:52 +0000
Introducing Neutrient D3+K2https://www.abundanceandhealth.co.uk/en/blog/post/1597-introducing-neutrient-d3k2- We’ve just added a new winter wellness product to the Abundance and Health product range called Neutrient D3+K2. This unique vegan oral spray contains highly absorbable forms of the essential vitamins D3 and K2. Nutritional Therapist, Jackie Newson reveals lifestyle factors that lower vitamin D, explains the impact of a vitamin D or vitamin K deficiency, suggests an easy home test kit and reveals the best forms for effective supplements.

Since vitamin D plays such a starring role in our immune defence, a deficiency of vitamin D is of particular concern considering the types of viruses and winter infections that this unusual year is highlighting.

Sunshine Vitamin D


Vitamin D is normally produced by skin cells when exposed to the UVB rays found in sunlight and your liver and kidneys help convert vitamin D into a more active form that your cells can use. Shorter days and fewer hours of sunlight mean that most of us are tucked-up indoors and layer-up to keep warm when we do go outside, so our skin cells just don’t make the same amount of sunshine vitamin D across winter compared to the summer.

Considering how important vitamin D is for the immune system and the knowledge that vitamin D deficiencies are widespread in countries across Europe and the Northern Hemisphere the message is loud and clear – taking a daily vitamin D supplement across the winter months is highly recommended.

One Spray a Day!


Vitamin D is hard to absorb through the intestine which is why experts suggest that taking capsules and tablets aren’t the most effective way to restore vitamin D levels. With oral sprays however, the vitamin D3 quickly and easily absorbs across the surfaces of the cheeks and heads straight into the bloodstream. With just one spray a day of the new vegan Neutrient D3+K2 you’ll be getting 2000IU of this essential winter vitamin. What’s more Neutrient D3+K2 delivers the active D3 form, which has far superior absorption and utilisation than standard forms of vitamin D. Interestingly, it’s the D3 form of this vitamin that is predominantly screened for in blood tests as an indicator of vitamin D nutritional status, another reason why vitamin D3 is generally recommended as the preferred choice for supplementation.

Get Tested – Easy Skin Prick Vitamin D Blood Test Kit


It’s the elderly, infants, pregnant women and individuals with darker skin that are most at risk but if you live in country with limited daylight and a cold temperament then it’s worth getting your vitamin D levels checked, especially if you suffer from the winter blues and frequent infections. If you want to check your vitamin D status you can do this easily with a simple skin prick blood test kit available from chemists or online from £25-£50.

Vitamin D deficiency


Vitamin D deficiency is associated with increased risk of rickets and retarded growth in children, weak and brittle bones in adults plus calcium malabsorption, gum disease, osteoporosis and even depression. Indoor lifestyles, kidney and liver disease, malabsorption conditions and even certain medications such as steroids, anticonvulsants, metformin, proton pump inhibitors, some antiepileptic drugs and HIV medication, deplete vitamin D.


Introducing the New Neutrient Total D3+K2

  • Just one spray a day delivers 2000IU vitamin D3 with 75mcg vitamin K2.
  • Handy vegan oral spray providing bioactive forms for maximised absorption.
  • Provides vitamin D3, shown to be the most bioactive form of vitamin D1.
  • A fast and convenient way to increase your vitamin D and K intakes.
  • Vitamin D3 is more effective at raising blood levels of vitamin D than vitamin D21.
  • Vitamin D3 and vitamin K2 contribute to the maintenance of normal bones.
  • Vitamin K2 contributes to normal blood clotting an important process for wound healing.
  • Great alternative for those who find swallowing pills and capsules difficult.
  • Ideal for anyone with malabsorption conditions such as IBS or Crohn’s disease.


Specific Roles of Vitamin D3

The fact that vitamin D is considered a steroid hormone which regulates more than 200 genes throughout the body explains the influence it has over a broad range of metabolic, physical and cognitive functions. As well as helping to regulate blood pressure in the kidneys and blood sugar levels in the pancreas, studies suggest that vitamin D may induce cell differentiation and reduce cell proliferation2, important aspects of the body’s growth and repair processes. Other health benefits of vitamin D include:

  • normal function of the immune system
  • maintenance of normal bones and teeth
  • regulation of normal absorption and utilisation of calcium and phosphorus
  • regulation of normal blood calcium levels
  • maintenance of normal muscle function

7 Things That Affect Your Vitamin D Levels:

  • Your diet – there are only a few food sources of vitamin D which include oily fish, whole fat milk, full-fat yoghurt, mushrooms and eggs. So if you are vegan or vegetarian you may be at risk.
  • Where you live – if you live in a country with restricted daylight hours during several months of the year or live at a high altitude then you may not be getting enough vitamin D during the winter.
  • Using sunscreen – sunscreen prevents sunburn by blocking UVB light, so theoretically, sunscreen use may lower vitamin D levels.
  • Your skin colour – dark-skinned people tend to require more UVB exposure than light-skinned people to generate the same amount of vitamin D.
  • Your weight – studies reveal that vitamin D deficiency is common in those that are overweight or obese. Vitamin D gets ‘locked up’ in fat tissue making it less available to the body.
  • Your age – older people tend to have lower levels of the substances required by skin cells to make vitamin D and the rate at which vitamin D is produced gets slower the older you become.
  • Your gut – vitamin D is vulnerable to the action of stomach acid and digestive juices, which means not all of it gets absorbed and digestive conditions such as celiac disease, chronic pancreatitis and Crohn's disease make vitamin D absorption more challenging.

Some People Have a Higher Risk of Vitamin K Deficiency



Vitamin K deficiency is characterised by easy bruising and excessive bleeding due to inadequate blood clotting factors. Vitamin K deficiency is not common because this nutrient is widely available in food, as well as being produced by bacteria in the gut microbiome. It’s worth noting that exclusively breast-fed babies may be at risk of vitamin K deficiency since breast milk is relatively low in vitamin K compared to formula milk3. You may be at greater risk of deficiency if you:

  • Suffer from a malabsorption disorders such as inflammatory bowel disease
  • Have recently had gastrointestinal surgery
  • Take a medication that interferes with the absorption of fat-soluble vitamins and vitamin K or take anti-coagulants
  • Have significant liver damage or liver disease
  • Don’t eat enough vitamin K rich foods in your diet



Not all Vitamin D and K Supplements are Vegan


Vitamin D and K are available in supplements in different forms and from different sources. Some are sourced from animal products, some from microbes and some are synthetic. Neutrient D3+K2 contains only vegan, natural and highly bioactive forms of vitamin D3 and contains the vegan MK-7 form of vitamin K2. Here’s a summary of the various forms available:

  • Vitamin D2 vegan source from yeast.
  • Vitamin D3 sourced from non-vegan lanolin (sheep’s wool) or cod liver oil and vegan source from algae.
  • Vitamin K1 is synthetic.
  • Vitamin K2 available as MK-4 or MK-7 natural forms and vegan.

Six Quick Facts about Vitamins D3 and K2

  • Sunlight is the most potent source of vitamin D. Just 5-10 minutes of midday sun supplies 3000IU of vitamin D3 for light-skinned people.
  • Fat cells tend to trap vitamin D which is why obesity is linked to vitamin D deficiency.
  • Mushrooms are a source of vitamin D, which can be enhanced if you place them gills upwards outdoors in the sunshine.
  • Vitamin K is a fat-soluble vitamin, which means dietary fat is necessary for its absorption.
  • Vitamin D3 plays a role in insulin secretion so low vitamin D status may have an adverse effect on glucose tolerance in Type 2 diabetes.
  • Newborn babies have low levels of vitamin K, which may result in haemorrhagic disease.

References

Hart K, Lambert H, Tripkovic L et al. Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012;95(6):1357-64.
The Expert Group on Vitamins and Minerals (EVM) 2003. Safe Upper Levels for Vitamins and Minerals. https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf [accessed 29.11.20]
Linus Pauling Institute. Vitamin K. https://lpi.oregonstate.edu/mic/vitamins/vitamin-K . [accessed 23.11.20]

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Health87ec2f451208df97228105657edb717fWed, 16 Dec 2020 15:32:52 +0000
What’s New for Vegan Health?https://www.abundanceandhealth.co.uk/en/blog/post/1594-vegan-health World Vegan Day on the 1st of November helped draw attention to veganism. As this style of eating becomes more mainstream many manufacturers are creating innovative products to help make the transition away from animal products easier and more enjoyable.

If a plant-based diet and lifestyle is becoming important to you then now is a great time to embrace all the wonderful new products out there that make being a vegan a piece of cake (minus eggs of course)!.

For those of you who are about to plunge straight in, it’s always good to be well informed before you get started, especially if a new eating plan involves removing foods that you may find hard to give up. To make it a little easier we’ve put together some helpful tips to make sure your meals are healthy, balanced and nutritious, but we’ve also included some of the fast food treats available to vegans, so you don’t feel left out!


Vegan nutrition essentials

Vegan purists may want to eat a completely plant-based diet that doesn’t include any meat imitation products. There is so much that nature has to offer, eating processed foods that mimic meat are just not necessary for many dedicated vegans. It’s all about the balance though, and the biggest issue with vegan nutrition is ensuring the diet has a variety of protein sources that provide the body with the nine ‘essential’ amino acids it needs to function. Getting these essential amino acids is really important but you can only get them through dietary sources as the body is unable to produce them.

A protein that contains the full spectrum of essential amino acids is considered a ‘complete’ protein. Almost all animal-derived foods are complete protein sources, so if you’re opting out, you’ll need to find alternatives to ensure long term health. For the newly initiated this can sometimes be tricky because most plant-based foods don’t have the correct proportions and are considered ‘incomplete’ proteins.

However, there are exceptions to the rule - quinoa, buckwheat, hempseeds, soybeans and blue-green algae are good sources of complete proteins although they may not contain as much protein per serving as animal products. How to get the full range of essential amino acids? Just make sure you eat a good variety of plant-sourced foods over the course of the day, it’s the sum total that counts.

Vegan-friendly foods that are no-holds-barred include all vegetables, rice, potatoes, avocados, nuts, seeds, grains, herbs, beans, pulses, legumes, tempeh, tofu, Quorn, plant-based milks, soya products and all plant-based flours, vegetable oils and nut-butters.

Get to know your grains and seeds

  • Swap wheat for buckwheat - despite its name buckwheat is a pseudo-grain not wheat. It is also gluten-free and, as a complete protein, can be useful as a grain or in salads. Buckwheat flour can be used for baking and making pancakes.
  • Soak your grains overnight – to improves digestibility. Soak muesli mixes in coconut or oat milk.
  • Quinoa - can be used like rice, added in flake or puffed form to muesli mixes or bought as quinoa chunks or mince. It is also great included in a salad, mixed with roasted vegetables and as a balanced addition to a hearty vegetable soup.
  • Amaranth - is an ancient grain and makes a filling gluten-free porridge. As a flour it can be used to make gluten free pizza base and bread.
  • Spelt, oats and kamut - are also rich in protein.

Be selective with soya

Choose fermented forms such as miso, tempeh, natto, Sojasun yoghurts and Soyami live-cultured soya-based ‘cream cheese’. Fermented foods supply protein in a more digestible form and they contribute to healthy gut bacteria. Soy milk, yogurt and desserts tend to be heavily processed and are made from GMO soybeans. Good tips are

  • Eat tofu and tempeh once or twice a week – As well as being complete proteins they are also rich in plant oestrogens, which help to support hormone balance.
  • Textured vegetable proteins and ‘meat substitutes’ - are generally quite processed and often contain ingredients you might want to avoid such as hydrogenated fats and GMO. Some companies now offer organic, gluten-free soya mince, which is minimally processed so may be a better option.

Eat plenty of nuts and seeds

The digestibility of nuts can also be increased by soaking overnight in water or lightly steaming. Nuts and seeds can also be ground to release more of their essential fats. Nut butters are also delicious on crackers, in smoothies or used to thicken sauces. Nut butters to try are almond, cashew, hazelnut, walnut and of course peanut butter! Nut based milks like are also a very popular alternative to cow’s milk. Almond and hazelnut are now freely available in health food shops and supermarkets.

Seeds are delicious when dry toasted in a hot pan or oven baked with chilli and a little salt for a tasty snack. You can also add to salads or roasted vegetables for extra texture and flavour. Tahini is a sesame spread, delicious and really versatile. You can use it in salad dressings, to flavour noodles, thicken sauces and make hummus. You can also spout seeds in the same way as you would sprout pulses. It’s easy to do and you get a highly nutritious addition to your salads and sandwiches.

Become a bean connoisseur

  • Vegan diets are often short on the amino acid lysine. As butter beans are a good source, remember to add these to soups, stews and curries.
  • Ideally soak your own beans. The tinning process over denatures the protein & other nutrients. Use tinned beans minimally as a back-up when you’re short on time.
  • Add Kombu strips to beans and chickpeas to enhance digestibility and neutralise goitrogens (substances that can impair thyroid hormone synthesis)1.
  • Sprouted beans are nutrient powerhouses. Sprouting increases their protein content and gives them higher levels of amino acids and other vitamins and minerals2. Try sprouted mung beans to add texture and flavour to salads.

Experiment with sea vegetables & algae

Seaweeds and sea algae are rich in trace minerals and protein and combine well with other vegetables and grains. Kelp, nori, wakame and arame are good sea vegetables to experiment with. Spirulina, chlorella and wild green algae are excellent protein ‘building’ foods with a high chlorophyll content and good micronutrient profile. These green powders are great for adding to smoothies or juices to fortify your breakfast.

Hidden controversial vegan foods

This is where it can get a bit tricky, the obvious foods would be any animal flesh and egg products or foods derived from animals such as butter, milk, yogurt, cheese and cream. You also have to look out for hidden animal products, which means becoming an avid label reader. Here are some ‘animal’ derived ingredients to be aware of: 

  • Albumin – The protein component of egg whites, used in many processed foods
  • Anchovy – small salty fish used in Worcester sauce and Caesar salad dressing
  • Ambergris – from whale intestines, used as a flavoring in foods and drinks
  • Animal shortening (lard, suet, butter) - used as an ingredient in foods such as biscuits, cakes, tortillas, refried beans, piecrusts, dumplings and crackers.
  • Bone Ash – from animals and often used to whiten sugar
  • Bone meal – crushed animal bones – used in some supplements and as a source of calcium in toothpaste
  • Casein – milk protein used in no-dairy creamers and soy cheese
  • Chitosan: derived from the shells of shellfish. can be used as a pesticide for fruits and vegetables such as bananas and as a preservative in winemaking.
  • Cochineal – red pigment from crushed cochineal insect, used as a food colouring in many foods such as beetroot juice and red apple sauce.
  • Cysteine - Also known as L-cysteine - used in the production of commercial bread and dough products and is sourced primarily from bird feathers and human hair. Can also be found in cigarettes.
  • Gelatine - (made from animal bones) used as a thickener for sweets, ice cream yogurt, jelly
  • Glucose (dextrose) – from animal tissue and fluids, although it can come from fruits. Used in baked goods, soft drinks, sweets and icing.
  • Isinglass - Gelatine from the air bladder of sturgeon and other freshwater
  • fish. Used in some jelly desserts and alcoholic drinks
  • Lactic acid – formed by bacteria on lactose (milk sugar). Used in cheese, yogurt, pickles, olives, sauerkraut, sweets, fruit preserves and frozen desserts.
  • Lecithin – from egg yolks and animal tissues also plants. Used in breakfast cereals, chocolate, baked goods, sweets, vegetable oil sprays, margarine.
  • Lactose (saccharum, lactin, D-lactose) – a milk sugar used as a culture medium for souring milk and also in processed foods.
  • L-cysteine – animal derived used in some bakery products
  • Monoglycerides (glycerin) – from animal fat used in margarines, cake mixes and sweets
  • Oleic acid (oleinic acid) – from animal tallow (solid fat) used in synthetic butter, vegetable fats and oils, sweets, cheese, ice-cream and condiments.
  • Polysorbates – derivative of fatty acids used in some foods
  • Rennin, rennet – enzymes from calves’ stomachs used in cheesemaking and other coagulated dairy products
  • Suet – hard white animal fat, used in mincemeat, margarine, suet pudding, dumplings and pastries
  • Whey – a watery liquid that separates from the milk solids in cheese-making used in cakes, biscuits and breads

Vegan supplements to make life easier

Everyone’s diet needs a little helping hand at times and vegans are no exception. The following supplements are good choices for maintaining a healthy vegan lifestyle.

Vitamin B12

Without a carefully balanced diet, vegan eating can potentially come with health issues. According to research, compared to meat-eaters, 78% of vegans have lower blood levels of vitamin B123. They also come out worse than vegetarians when it comes to B12 deficiency4.

Vegans are routinely asked by health professionals to ensure they supplement with vitamin B12 otherwise they raise their risk of heart disease. This may be due to an accumulation of homocysteine3, which has adverse effects on smooth muscle cells as well as altering arterial structure and function. Cardiovascular disease may develop as a result6.
Keep an eye out for symptoms that may indicate you have a B12 deficiency such as: difficulty focusing, fatigue, mood swings, depression, nausea, muscle cramps, joint pain, sore tongue and mouth, reduced appetite, dizziness, stomach ache6.

Supplementing with high quality well absorbed liposomal supplements is an option that can help to support your diet and put your mind at rest. Altrient B is a liposomal B complex that ensures you have all the B vitamins you need to support a vegan diet including the all-important vitamin B12. Altrient’s liposomal formulation provides superior absorption and uptake in the body, delivering the nutrients rapidly to the blood and to the cells that need them avoiding gastrointestinal distress.

Vitamin D

Vegans are also advised to support their diet with additional vitamin D as inadequate exposure to sunshine leaves them at greater risk of a deficiency. Food sources of vitamin D are minimal and mainly from fish oil, fatty fish like salmon and mackerel and egg yolks.

The only plant source available is from mushrooms (the levels rise if you leave them outside in the sunshine). Research shows that when fresh button mushrooms are left outside in the midday sun from 15 to 120 minutes, they produce in excess of 10mcg of vitamin D2 per 100g. This is a significant amount and approaches the daily requirement for most countries. Oyster and Shitake mushrooms are shown to be two of the best types for generating vitamin D when exposed to sunlight7.


When supplementing vegans should ensure they choose a plant-sourced vitamin D. Although vitamin D3 supplements are often sourced from sheep’s wool, there are many available now that are sourced from plants such as lichen. Vitamin D3 is shown to be more readily absorbed by the body8 so it makes sense to opt for this form for maximum benefits.

Iron

Iron is vital for ensuring oxygen is transported to the cells. Without it brain and immune function would suffer, and energy levels would fall. According to research as much as 61-97% of women across Europe have a dietary iron intake lower than the recommended daily amount9. The iron from plant foods is less readily absorbed than (heme) iron found in animal products, which means vegans may have lower iron stores.


Some compounds in tea and coffee affect the absorption of iron, however vitamin C helps your body to absorb iron. A vegan would be well advised to supplement the diet with vitamin C rather than iron as excessively high levels can be toxic to the body. Early symptoms of iron toxicity include nausea, vomiting, abdominal pain and diarrhoea10.

Altrient C provides a high-quality well-absorbed vitamin C that is superior to most standard oral vitamin C products. Liposomal vitamin C bypasses the gastrointestinal obstacles that may affect absorption, delivering vitamin C rapidly to the blood and to the cells where it is most needed.

Calcium

Many people think that you can only obtain calcium from milk and other dairy products but there are plenty of plant foods that provide sufficient calcium to meet the body’s daily requirements, in particular, ‘greens’ and ‘beans’. If you’re worried, you’re not getting enough of these, supplementing is a sensible option.


Innovative vegan products are on the rise


In 2018, Germany and the UK had the highest share of all new vegan products globally11, with the UK launching more vegan products than any other nation in the same year 12. The UK meat-free market is expected to grow to £658 million in 202112. So, what can you expect to see on supermarket shelves?

Non-dairy milk is firmly established in supermarkets worldwide, now you can enjoy almond, rice, coconut, hazelnut and oat milk to name a few. To add to that a new yellow split pea milk has arrived on the scene with flavours like banana and chocolate.


Other substitutes for firm favourites are expanding in the vegan market too such as vegan yoghurt (generally made from soya), vegan cheese and vegan ice-cream. And the first ever plant-based chocolate mousse is also currently available in the UK. Just because you’re vegan doesn’t mean you can’t enjoy delicious treats occasionally.

Cheese is often one of the hardest foods to give up as a vegan, but inventive manufacturers have come up with such a good range of cheese alternatives that it’s difficult to know the difference. Ingredients in vegan cheese range from peas, and soya to mushrooms.

Burgers for some are also hard to resist, fortunately researchers working for ‘impossible foods’ have discovered the molecule that gives meat its flavour (heme) and developed a plant-based burger using fermented yeast that is a huge success, but you’ll have to go to America or Singapore to try it.

Another completely vegan meat-free alternative on the rise is ‘seitan’, also called wheat meat, or mock meat. This meat substitute is made from wheat gluten and is highly processed. It’s made by rinsing wheat dough to remover the starch, leaving dense strands of pure gluten protein. Like wheat, it is lacking in the amino acid lysine. If you’re trying to stay gluten-free it’s not for you.


The rise in meat alternatives has unfortunately resulted in a great deal of packaged, processed vegan foods appearing on the shelves. For vegan beginners, it’s worth noting that just because a product is vegan doesn’t mean it’s always healthy. Many packaged vegan foods contain a vast amount of sugar, salt, processed fats and other additives.


Vegan Fast Food


If you’re not a vegan purist or simply want to enjoy the sinful pleasures of a take-away like everyone else. Several food outlets have obliged and offer delicious meat alternatives.

This is what’s on offer in the UK:

  • KFC – Try the ‘imposter’ vegan chicken burger (made from Quorn)
  • Greggs – the famous vegan sausage roll was so popular they added a vegan steak bake to their menu
  • TGI Friday’s restaurant chain have added a vegan burger to their menu (made from mushrooms, beetroot and plant-based protein)
  • Chicago Town pizzas have launched a sticky BBQ Jackfruit pizza available in supermarkets. Jackfruit is an un-ripened fruit that has a meat-like texture. It’s very versatile and absorbs the flavours it is cooked with.


Vegan Menu Ideas


Just getting started? Let’s look at a typical non-vegan menu and give you vegan alternatives to show how easy it could be.

Breakfast Vegan Breakfast
  • Muesli fruit compote, yoghurt
  • Rice crispies and milk
  • Toast and peanut butter
  • Crumpets and butter
  • Wholegrain toast butter and marmite
  • Porridge oats, mixed berries
  • Muesli, fruit compote, soy yoghurt
  • Puffed rice cereal almond/rice milk
  • Toast and peanut butter
  • Crumpets and flora plant butter
  • Wholegrain toast flora plant butter and marmite
  • Porridge oats, mixed berries

Lunch

Vegan Lunch
  • Pitta stuffed with chicken and salad
  • Jacket potato beans and cheese
  • Toast avocado and poached egg
  • Tuna salad
  • Curried pumpkin soup & roll
  • Crackers, cheese and pickle
  • Pitta stuffed with falafel and salad
  • Jacket potato beans and vegan cheese
  • Toast avocado and beetroot slices
  • Mixed veggie rice salad with toasted seeds
  • Curried pumpkin soup & roll
  • Vegan crackers and hummus
Dinner Vegan Dinner
  • Peppers stuffed with rice and mince
  • Chicken curry and rice
  • Chili con carne and rice
  • Spaghetti Bolognese
  • Pasta in creamy mushroom sauce
  • Lasagna
  • Beef Burger and oven chips
  • Lamb stew and mash
  • Peppers stuffed with rice and beans
  • Roasted red pepper and Lentil curry & rice
  • 3 bean chilli and couscous
  • Brown rice spaghetti with Quorn mince ragout
  • Pasta in a spicy tomato & mushroom sauce
  • Buckwheat Lasagna with aubergines and pumpkin cream
  • Vegan nut burger and sweet potato wedges
  • Chickpea stew and mash

N.B Before making any of the above meals always check the labels on packaged ingredients.

Jacqueline Newson BSc (Hons) Nutritional Therapy


REFERENCES

  • Bajaj JK, Salwan P, Salwan S. Various Possible Toxicants Involved in Thyroid Dysfunction: A Review. J Clin Diagn Res. 2016;10(1): FE01-FE3. doi:10.7860/JCDR/2016/15195.7092
  • Sibian MS, Saxena DC, Riar CS. Effect of germination on chemical, functional and nutritional characteristics of wheat, brown rice and triticale: a comparative study. J Sci Food Agric. 2017 Oct;97(13):4643-4651. doi: 10.1002/jsfa.8336. Epub 2017 Apr 26. PMID: 28370158.
  • Johnston CS and Venti CA. Modified Food Guide Pyramid for Lactovegetarians and Vegans.American Society for Nutritional Sciences. J. Nutr. 2002; 132: 1050–1054.
  • Roman Pawlak, Scott James Parrott, Sudha Raj, Diana Cullum-Dugan, Debbie Lucus, How prevalent is vitamin B12 deficiency among vegetarians?, Nutrition Reviews, Volume 71, Issue 2, 1 February 2013, Pages 110–117, https://doi.org/10.1111/nure.12001
  • Ganguly P, Alam SF. Role of homocysteine in the development of cardiovascular disease. Nutr J. 2015; 14:6. Published 2015 Jan 10. doi:10.1186/1475-2891-14-6.
  • Wolffenbuttel BHR, Wouters HJCM, Heiner-Fokkema MR, van der Klauw MM. The Many Faces of Cobalamin (Vitamin B12) Deficiency. Mayo Clin Proc Innov Qual Outcomes. 2019;3(2):200-214. Published 2019 May 27. doi: 10.1016/j.mayocpiqo.2019.03.002
  • Cardwell G, Bornman JF, James AP, Black LJ. A Review of Mushrooms as a Potential Source of Dietary Vitamin D. Nutrients. 2018;10(10):1498. Published 2018 Oct 13. doi:10.3390/nu10101498
  • NIH. Vitamin D Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/[accessed 8.10.20]
  • Milman NT. Dietary Iron Intake in Women of Reproductive Age in Europe: A Review of 49 Studies from 29 Countries in the Period 1993–2015. Hindawi Journal of Nutrition and Metabolism 2019; Article ID 7631306: 1-13. https://doi.org/10.1155/2019/7631306
  • NCBI. Iron toxicity. https://www.ncbi.nlm.nih.gov/books/NBK459224/. [accessed 9.10.20]
  • European data journalism network. Europe is going veg. https://www.europeandatajournalism.eu/eng/News/Data-news/Europe-is-going-veg#:~:text=What%20was%20once%20a%20fringe,estimates%20it%20at%20about%206. [accessed 6.10.20]
  • The vegan society. Veganism in the UK. https://www.vegansociety.com/news/media/statistics. [accessed 6.10.20]
  • Black LJ et al. A review of mushrooms as a potential source of dietary vitamin D. Nutrients 2018; 10, 10: 1498.  10.3390/nu10101498
  • British Nutrition Foundation. Plant-based diets. https://www.nutrition.org.uk/healthyliving/helpingyoueatwell/plant-based-diets. [accessed 9.10.20.]
]]>
Vitamin CHealth0ebcc77dc72360d0eb8e9504c78d38bdWed, 25 Nov 2020 13:03:10 +0000
Reset Your Immune System and Lose Weight With the 5C Resethttps://www.abundanceandhealth.co.uk/en/blog/post/1565-reset-your-immune-system-and-lose-weight-with-the-5c-reset The restrictions imposed across this year as a result of the pandemic have proved impactful on our activity levels, health and weight gain. Concerns are rising as to how this extra weight affects not just the risk of certain viral infections but also the long-term health risks for cardiovascular disease and other weight-related degenerative diseases. 
With this weight gain and immune crisis in mind, Abundance and Health asked Food Scientist and Nutritionist Susie Debice to develop a new revolutionary vitamin C wellness strategy entirely focused on helping people shed their lockdown weight gain whilst strengthening their immune defences. 

After months of research, nutrition analysis and recipe development The 5C Reset was created and a pilot group of 20 #CForYourself volunteers stepped forward to sign-up for an exciting 10 weeks partaking in The 5C Reset wellness strategy. We can’t wait to share the results of their incredible 10-week journey with you!


First of all, let’s take a look at how these volunteers were selected and reveal the functional medicine test used to assess their health. Then we’ll explain the five core nutrition principles involved in The 5C Reset and the Abundance and Health products used to support their progress. 

THE #CFORYOURSELF PILOT GROUP



Selection Criteria: volunteers were selected from all different backgrounds, lifestyles and culinary abilities and assessed according to their BMI, hip to waist circumference ratio and amount of weight gained since the pandemic began. A minimum requirement of at least ½ a stone weight gain was required.

Measurements: to record a baseline from which to determine their progress, at the beginning of The 5C Reset each #CForYourself volunteer provided their weight and measurements for waist, hips, chest, upper arm and upper leg circumferences. Their weight was submitted once a week and measurements were repeated halfway through the trial and at the end of the 10 weeks.


Functional Medicine Tests: Abundance and Health has always been at the forefront of nutrition science and to truly test the efficacy of The 5C Reset, Abundance and Health selected half of the volunteers for a blood test which analysed 37 biomarkers relating to insulin and blood sugar balance, cholesterol and blood fat ratios, level of oxidative stress and inflammation, kidney function, liver function, thyroid function, vitamin and mineral deficiencies and most importantly, full assessment of white blood cells to reveal their immune profile.


Scientific Results: by repeating this incredibly insightful and in-depth blood test at the end of the 10 weeks, Abundance and Health are able to gain an incredible picture as to how this new dietary protocol changed and impacted the health, metabolism and immune systems of the #CForYourself volunteers.

THE 5 CORE PRINCIPLES OF THE 5C RESET

During the course of the 10 weeks the #CForYourself volunteers embraced a new style of eating and living which followed the 5 core principles of The 5C Reset.

CORE PRINCIPLE 1: INTERMITTENT FASTING

Intermittent fasting is becoming increasingly popular as a means of easy weight management. Research indicates that the best results are achieved from 14 to 16 hours of fasting and there is little benefit from extending past 16 hours. The 5C Reset cleverly guides you through 5 days of 16:8 intermittent fasting which is easy to achieve during the week, followed by 2 non-fasting days which allow for a more social weekend. This repeated rhythm helps to keep your metabolism on its toes and switch the body into burning stored fats for fuel. 

The 5C Reset includes a delicious morning drink made with a new Neutrient product called ButterFat Keto. This soon to be available product contains C8 MCT powder, a special type of medium-chain triglycerides that get quickly absorbed and readily converted into ketones which may be used by body and brain cells as a source of fuel. The unanimous comments from the #CForYourself pilot group is that ButterFat Keto helps send morning hunger pangs packing and clears morning brain fog so you can focus on the day ahead. 

CORE PRINCIPLE 2: LOW CARB DIET

Research shows that glucose (sugar) and vitamin C share the same transport shuttle from the bloodstream into cells. So, the more carbs and sugar you eat, the harder it becomes for vitamin C to gain access into cells where it’s needed most. The 5C Reset helps to reset the balance between glucose and vitamin C with a specifically designed low carb and low sugar diet to follow for the 5 days of intermittent fasting. By combining this low carb diet with a higher fat intake you not only provide vitamin C with a speedy boarding pass onto the transport shuttle, but you also support the fat burning aspect of the intermittent fasting days – good news for healthy weight management. 
The 5C Reset includes plenty of vegetables and small portions of complex carbs such as lentils and pulses during the 5 intermittent fasting days and also includes wholegrains and fruits during weekends. These unrefined carbs contain key B vitamins required for energy production and fibre to support gut function and keep you feeling fuller for longer.

CORE PRINCIPLE 3: CALORIE AWARENESS

Whereas some styles of intermittent fasting take calories down as low as 500 or 800 kcal a day, The 5C Reset does not recommend going below 1400 kcal a day. Why? Because lower than this and your metabolism could start to struggle, you could feel hungry, tired and overwhelmed, all of which are common factors that may lead you to become despondent, disheartened and give up. By keeping your calorie intake low enough to lose weight but high enough to feel energised, full and satisfied The 5C Reset becomes an enjoyable wellness strategy that’s capable of taking you all the way to your weight loss target or until you reach a healthy BMI. Achieving a healthy BMI helps reduce risk factors associated with some viral infections, diabetes, heart disease and other degenerative diseases.

CORE PRINCIPLE 4: VITAMIN C

Humans, fruit bats and guinea pigs all have something in common – the inability to make their own vitamin C. You can not underestimate the importance of this vitamin in terms of optimising your general health and wellbeing. As a water-soluble vitamin, many methods of cooking and food processing result in vitamin C loss, making raw foods and vitamin C supplements of great importance during the pandemic. The 5C Reset meals and recipes focus on foods that are naturally rich in vitamin C to underpin the immune-supportive element of this new wellness strategy. 

Vitamin C not only supports immune function but it also: 

  • reduces tiredness and fatigue
  • supports energy-yielding metabolism
  • contributes to normal psychological function
  • protects cells from oxidative stress
  • soothes the nervous system

These five additional physiological health benefits of vitamin C make this multi-tasking nutrient an essential core principle of The 5C Reset. However, not all vitamin C supplements are the same with regards to their rate of absorption and efficacy. 

Altrient C's liposomal vitamin C delivery system of Altrient C provides The 5C Reset with a level of round the clock vitamin C support that other standard forms of vitamin C just can’t get close to. The #CForYourself pilot group took one sachet of Altrient C three times a day. Many of these volunteers reported feeling upbeat, positive and proactive even during the first few weeks when you would normally expect to feel challenged. A sure sign that the Altrient C offers a deep level of physiological support from day 1 right the way through to day 70! 

CORE PRINCIPLE 5: COLLAGEN

It’s not unusual to reach 3pm and feel the desire to reach for a sugary snack to get through the afternoon. So how does The 5C Reset tackle this afternoon pitstop in a carb-free, calorie aware way? The answer is soon to be revealed with a new Neutrient product from Abundance and Health. This product contains hydrolysed collagen peptides that deliver a nourishing source of pure protein to help you feel fuller for longer and offer a distraction from your afternoon carb cravings. But there’s more to this collagen product than just becoming your new favourite afternoon treat. 

Collagen is the most important structural protein in the body and forms an integral part of skin tone, connective tissue and muscle mass. The hydrolysed collagen peptides work with vitamin C to help replenish collagen renewal and support skin tone and body conditioning. Collagen and vitamin C are also important for skin hydration, skin elasticity and offsetting the visible signs of ageing, encouraging truly glowing results. 

THE BIG REVEAL


The Abundance and Health #CForYourself pilot group are consistently reporting that they are enjoying The 5C Reset, that they don’t feel hungry and that they are surprised at how stable their mood and energy has been across these first few weeks. This just goes to show how helpful the supplements have been and also provides an insight into how disruptive sugar and refined carbs tend to be to daily mood and energy. So far, the level of weight loss is steady and consistent, and we anticipate being able to reveal some quite groundbreaking facts and figures from the test results at the end of this #CForYourself immune supportive and weight loss 10-week journey. 

FOLLOW #CFORYOURSELF PILOT GROUP EXPERIENCES


You can follow the stories of the #CForYourself group on Instagram - be inspired by the meals that they are cooking and find out about foods rich in vitamin C.

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Vitamin CHealthd961e9f236177d65d21100592edb0769Mon, 09 Nov 2020 12:39:54 +0000
Altrient Liposomal Vitamin C Leads The Vitamin C Conversation By Launching #Cforyourself Campaignhttps://www.abundanceandhealth.co.uk/en/blog/post/1553-altrient-liposomal-vitamin-c--launching-cforyourself-campaign

  • 2020 has seen more press coverage about vitamin C than ever
  • Hospitals all over the world are initiating clinical trials with vitamin C
  • LivOn Labs, pioneers of liposomal vitamin C see global surge in demand
  • Altrient liposomal vitamin c sold out of 3 months stock in 36 hours

 

[September 1st 2020] We are fully stocked and ready for what is expected to be an extremely challenging winter for all of us. To help you navigate the world of vitamin C we are launching an awareness campaign, #Cforyourself, to encourage debate and deeper understanding about how vitamin C may be able to offer added support in the months ahead.

It’s no surprise that the events of 2020 have sent vitamin sales soaring, as people look for effective supplements that might help support their immune system and fend off infections. Altrient liposomal vitamin C was already regularly, the best-selling liposomal vitamin C on Amazon before this unusual year sent sales surging into the stratosphere creating a supply chain delay that generated a 12 week waiting list thousands long.

 

Abundance & Health experienced a 1000% increase in demand, with 3 months’ worth of European stock selling out in just 36 hours making Altrient liposomal vitamin C the most coveted vitamin C supplement on the planet.

 

The search for ways to help proactively prevent ill health and bolster the immune system is a constant topic of discussion and debate with more people than ever taking matters into their own hands, seeking out the very best over the counter natural and alternative medicine products for support. Vitamin C has seen a large amount of mainstream global media focus since February 2020, with several hospitals around the world initiating clinical trials involving intravenous vitamin C and doctors in intensive care units coming forward to state publicly that they have been successfully using vitamin C as part of clinical protocols.

 

Through the #Cforyourself campaign we are going to share insightful information about vitamin C, taking a deeper look at the history, the science, the ingredients, Altrient’s cutting-edge liposomal delivery system, why vitamin C is such an important asset in our defence arsenal and why Altrient C is the world’s most advanced vitamin C formula.

 

Biochemists at LivOn Labs in Nevada USA, pioneered the use of cutting-edge Liposomal Encapsulation Technology in the delivery of vitamin C and successfully developed Altrient C, the world’s first premium liposomal vitamin C in 2004, achieving a level of stability and targeted maximised absorption never before accomplished in the vitamin industry.

Dr. Thomas E. Levy, world renown vitamin C expert described its absorption as “Comparing the bioavailability of all other oral vitamin C delivery with Altrient’s oral liposomal delivery is like comparing a squirt gun to a fire hose”.

                                                                                                    

LivOn Labs have spent the past 16 years perfecting the formulation and patenting the process, on a constant mission to ensure unrivalled purity, potency and efficacy. Altrient C has undergone 2 double-blind placebo-controlled studies one on its ability to achieve maximised absorption and the other on its beneficial effects on skin showing a 61% increase in skin elasticity by taking 3 Altrient C sachets over 3 months.

 

Altrient C’s other unique features are that is it free from all sugars (glycerine, sucrose, glucose, fructose etc.), artificial sweeteners, flavours and colours, it is non-gmo and vegan. It is also rich in phosphatidylcholine, a molecule that forms a key component of every single cell membrane in the body.
 
Since its launch, word of mouth spread amongst the medical and alternative health communities about Altrient C and the global following grew organically to include A list stars such as The Kardashians, Gwyneth Paltrow, Justin Bieber, Bella Hadid and many more major stars who have all taken to social media to share their vitamin C secret. Altrient liposomal vitamin C has been nominated for and won many prestigious awards including most recently being nominated by the editors at British Vogue for a sought-after 2020 Vogue Beauty Award, coming runner up in the Best In Wellness Category.

Here are the vitamin C approved health claims from the European Food Standards Agency:

 

  • Vitamin C contributes to the normal function of the immune system
  • Vitamin C contributes to the protection of cells from oxidative stress
  • Vitamin C contributes to the reduction of tiredness and fatigue
  • Vitamin C contributes to normal collagen formation for the normal function of skin
  • Vitamin C contributes to normal collagen formation for the normal function of cartilage
  • Vitamin C contributes to normal collagen formation for the normal function of gums
  • Vitamin C contributes to normal collagen formation for the normal function of teeth
  • Vitamin C contributes to normal collagen formation for the normal function of bones
  • Vitamin C contributes to normal collagen formation for the normal function of blood vessels
  • Vitamin C contributes to normal energy-yielding metabolism
  • Vitamin C contributes to maintain the normal function of the immune system during and  

after intense physical exercise

  • Vitamin C contributes to normal functioning of the nervous system
  • Vitamin C contributes to normal psychological function
  • Vitamin C contributes to the regeneration of the reduced form of vitamin E
  • Vitamin C increases iron absorption



Here is some useful content adapted from the book Primal Panacea by Thomas E. Levy, MD, JD:

The power of vitamin C supplements are often attributed to the nutrient’s role as an antioxidant. That undersells its value; no other antioxidant can perform the many additional physiological and biological roles that vitamin C fills. By learning about these critical functions, you’ll understand why so many people take Vitamin C for immune support.

19 Functions of Vitamin C

  1. Vitamin C supports the production of interferons. Interferons are produced when the presence of pathogens is detected. They facilitate the ability of cells to launch protective cellular defences.

  2. Vitamin C supports the function of Phagocytes. Phagocytes are a type of white blood cell that envelop pathogens and other dangerous particles. Once the invaders are captured in this manner, they are enzymatically digested.

  3. Vitamin C supports the cell-mediated immune system response. There are 2 major ways the body can respond to a pathogen: antibody-mediated immunity and cell-mediated immunity. Cell-mediated response refers to the activation of macrophages, natural killer cells, and antigen-specific T-lymphocytes that attack anything perceived as a foreign agent.

  4. Vitamin C neutralizes oxidative stress by acting as an antioxidant. Oxidative stress has been associated with numerous health threats, which is why so many people take Vitamin C for immune system support when dealing with lifestyle factors that cause oxidative stress.

  5. Vitamin C supports cytokine production by white blood cells. Cytokines are communication proteins released by certain white blood cells that transmit information to other cells, involved in the immune response.

  6. Vitamin C inhibits various forms of T-lymphocyte death. T-lymphocytes are a type of white blood cell. They are an integral part of the cell-mediated immune defence system. Vitamin C helps to support these important immune cells.

  7. Vitamin C supports nitric oxide production by phagocytes. Phagocytes, as discussed in #2, are white blood cells that engulf invading microorganisms. Nitric oxide is produced in large amounts in these cells, and it is one of the agents that help destroy captured pathogens.

  8. Vitamin C supports T-lymphocyte production. As mentioned in #7, these cells are essential to cell-mediated immune responses, and Vitamin C helps support their proliferation.

  9. Vitamin C supports B-lymphocyte production. These white blood cells make antibodies as part of the antibody-mediated immune response. Antibodies are formed in reaction to the initial introduction of an invading pathogen or antigen.

  10. Vitamin C inhibits neuraminidase production. Some pathogenic viruses and bacteria create neuraminidase, an enzyme that keeps them from being trapped in mucus, one of the body’s natural lines of defence. Inhibiting neuraminidase helps the body optimize this defensive mechanism.

  11. Vitamin C supports antibody production and activity. Good antibody function is important to a normal immune system.

  12. Vitamin C supports natural killer cell activity. Natural killer cells are lymphocytes that can actively seek out damaged or mutated cells and destroy them.

  13. Vitamin C supports localised generation and interaction with hydrogen peroxide. Vitamin C and hydrogen peroxide are effective against microorganisms, helping to dissolve microorganisms and can dissolve the protective capsules of some bacteria.

  14. Vitamin C supports cyclic GMP levels in lymphocytes. Cyclic GMP plays a central role in the regulation of many physiologic responses, including the modulation of immune responses. Cyclic GMP is important for normal cell proliferation and differentiation. It helps oversee the action of many hormones, and it appears to contribute to the mechanisms involved in the relaxation of smooth muscle.

  15. Vitamin C helps to counterbalance some of the harmful effects of histamine. This effect is important in the support of local immune factors.

  16. Vitamin C supports the mucolytic effect. This natural compound helps liquefy thick secretions, increasing the effectiveness of a normal immune response.

  17. Vitamin C impacts the permeability of bacterial membranes more permeable to some antibiotics.

  18. Vitamin C supports prostaglandin formation. Prostaglandins are hormone-like compounds that influence many physiologic processes, including regulating T-lymphocyte function.

  19. Vitamin C concentrates in white blood cells. Some of the primary cells in the immune system concentrate Vitamin C as much as 80 times higher than the level in plasma.

 


REFERENCES:
[1] Siegel B, “Enhanced interferon response to murine leukemia virus by ascorbic acid” Infection and Immunity 1974 10(2):409-410.
[2] Siegel B, “Enhancement of interferon production by poly(rI)-poly(rC) in mouse cell cultures by ascorbic acid” Nature 1975 254(5500):531-532.
[3] Geber W, Lefkowitz S, Hung C, “Effect of ascorbic acid, sodium salicylate, and caffeine on the serum interferon level in response to viral infection” Pharmacology 1975 13(3):228-233.
[4] Dahl H ,Degre M, “The effect of ascorbic acid on production of human interferon and the antiviral activity in vitro. Acta Pathologica et Microbiologica Scandinavica. Section B” Microbiology 1976 84(5):280-284.
[5] Stone I, “The possible role of mega-ascorbate in the endogenous synthesis of interferon” Medical Hypotheses 1980 6(3):309-314.
[6] Karpinska T, Kawecki Z, Kandefer-Szerszen M, “The influence of ultraviolet irradiation, L-ascorbic acid and calcium chloride on the induction of interferon in human embryo fibroblasts” Archivum Immunologiae et Therapiae Experimentalis 1982 30(1-2)33-37.
[7] Nungester W, Ames A, “The relationship between ascorbic acid and phagocytic activity” Journal of Infectious Diseases 1948 83:50-54.
[8] Goetzl E, et al, “Enhancement of random migration and chemotactic response of human leukocytes by ascorbic acid” The Journal of Clinical Investigation 1974 53(3):813-818.
[9] Sandler J, Gallin J, Vaughan M, “Effects of serotonin, carbamylcholine, and ascorbic acid on leukocyte cyclic GMP and chemotaxis” The Journal of Cell Biology 1975 67(2 Pt 1):480-484.
[10] Boxer L, et al, “Correction of leukocyte function in Chediak-Higashi syndrome by ascorbate” The New England Journal of Medicine 1976 295(19):1041-1045.
[11] Ganguly R, Durieux M, Waldman R, “Macrophage function in vitamin C-deficient guinea pigs” The American Journal of Clinical Nutrition 1976 29(7):762-765.
[12] Anderson R, Dittrich O, “Effects of ascorbate on leucocytes. Part IV. Increased neutrophil function and clinical improvement after oral ascorbate in 2 patients with chronic granulomatous disease” South African Medical Journal 1979 56(12):476-480.
[13] Anderson R, Theron A, “Effects of ascorbate on leucocytes. Part III. In vitro and in vivo stimulation of abnormal neutrophil motility by ascorbate” South African Medical Journal 1979 56(11):429-433.
[14] Anderson R, et al, “The effects of increasing weekly doses of ascorbate on certain cellular and humoral immune functions in normal volunteers” The American Journal of Clinical Nutrition 1980 33(1):71-76.
[15] Anderson R, et al, “The effect of ascorbate on cellular humoral immunity in asthmatic children” South African Medical Journal 1980 58(24):974-977.
[16] Dallegri F, Lanzi G, Patrone F, “Effects of ascorbic acid on neutrophil locomotion” International Archives of Allergy and Applied Immunology 1980 61(1):40-45.
[17] Corberand J, et al, “Malignant external otitis and polymorphonuclear leukocyte migration impairment. Improvement with ascorbic acid” Archives of Otolaryngology 1982 108(2):122-124.
[18] Patrone F, et al, “Effects of ascorbic acid on neutrophil function. Studies on normal and chronic granulomatous disease neutrophils” Acta Vitaminologica et Enzymologica 1982 4(1-2):163-168.
Cunningham-Rundles S, “Effects of nutritional status on immunological function” The American Journal of Clinical Nutrition 1982 35(5 Suppl):1202-1210.
[19] Oberritter H, et al, “Effect of functional stimulation on ascorbate content in phagocytes under physiological and pathological conditions” International Archives of Allergy and Applied Immunology 1986 81(1):46-50.
[20] Levy R, Schlaeffer F, “Successful treatment of a patient with recurrent furunculosis by vitamin C: improvement of clinical course and of impaired neutrophil functions” International Journal of Dermatology 1993 32(11):832-834.
[21] Levy R, et al, “Vitamin C for the treatment of recurrent furunculosis in patients with impaired neutrophil functions” The Journal of Infectious Diseases 1996 173(6):1502-1505.
[22] Ciocoiu M, et al, “The involvement of vitamins C and E in changing the immune response” [Article in Romanian] Revista Medico-Chirurgicala a Societatii de Medici si Naturalisti din Iasi 1998 102(1-2):93-96.
De la Fuente M, et al, “Immune function in aged women is improved by ingestion of vitamins C and E” Canadian Journal of Physiology and Pharmacology 1998 76(4):373-380.
[23] Glick D, Hosoda S, “Histochemistry. LXXViii. Ascorbic acid in normal mast cells and macrophages and neoplastic mast cells” Proceedings of the Society for Experimental Biology and Medicine 1965 119:52-56.
[24] Thomas W, Holt P, “Vitamin C and immunity: an assessment of the evidence” Clinical and Experimental Immunology 1978 32(2):370-379.
[25] Evans R, Currie L, Campbell A, “The distribution of ascorbic acid between various cellular components of blood, in normal individuals, and its relation to the plasma concentration” The British Journal of Nutrition 1982 47(3):473-482.
[26] Goldschmidt M, “Reduced bactericidal activity in neutrophils from scorbutic animals and the effect of ascorbic acid on these target bacteria in vivo and in vitro” The American Journal of Clinical Nutrition 1991 54(6 Suppl):1214S-1220S.
[27] Washko P, Wang Y, Levine M, “Ascorbic acid recycling in human neutrophils” The Journal of Biological Chemistry 1993 268(21):15531-15535.
[28] Siegel B, Morton J, “Vitamin C and the immune response” Experientia 1977 33(3):393-395.
Jeng K, et al, “Supplementation with vitamins C and E enhances cytokine production by peripheral blood mononuclear cells in healthy adults” The American Journal of Clinical Nutrition 1996 64(6):960-965.
Campbell J, et al, “Ascorbic acid is a potent inhibitor of various forms of T cell apoptosis” Cellular Immunology 1999 194(1):1-5.
[29] Mizutani A, et al, “Ascorbate-dependent enhancement of nitric oxide formation in activated macrophages. Nitric Oxide: Biology and Chemistry 1998 2(4):235-241.
[30] Mizutani A. Tsukagoshi N, “Molecular role of ascorbate in enhancement of NO production in activated macrophage-like cell line, J774.1” Journal of Nutritional Science and Vitaminology 1999 45(4):423-435.
[31] Fraser R, et al, “The effect of variations in vitamin C intake on the cellular immune response of guinea pigs” The American Journal of Clinical Nutrition 1980 33(4):839-847.
Kennes B, et al, “Effect of vitamin C supplements on cell-mediated immunity in old people” Gerontology 1983 29(5):305-310.
[32] Wu C, Dorairajan T, Lin T, “Effect of ascorbic acid supplementation on the immune response of chickens vaccinated and challenged with infectious bursal disease virus” Veterinary Immunology and Immunopathology 2000 74(1-2):145-152.
[33] Schwager J, Schulze J, “Influence of ascorbic acid on the response to mitogens and interleukin production of porcine lymphocytes” International Journal for Vitamin and Nutrition Research 1997 67(1):10-16.
[34] Rotman D, “Sialoresponsin and an antiviral action of ascorbic acid” Medical Hypotheses 1978 4(1):40-43.
[35] Ecker E, Pillemer L, “Vitamin C requirement of the guinea pig” Proceedings of the Society for Experimental Biology and Medicine 1940 44:262.
[36] Bourne G, “Vitamin C and immunity” The British Journal of Nutrition 1949 2:342.
Prinz W, et al, “The effect of ascorbic acid supplementation on some parameters of the human immunological defence system” International Journal for Vitamin and Nutrition Research 1977 47(3):248-257.
[37] Vallance S, “Relationships between ascorbic acid and serum proteins of the immune system” British Medical Journal 1977 2(6084):437-438.
[38] Sakamoto M, et al, “The effect of vitamin C deficiency on complement systems and complement components” Journal of Nutritional Science and Vitaminology 1981 27(4):367-378.
Feigen G, et al, “Enhancement of antibody production and protection against systemic anaphylaxis by large doses of vitamin C” Research Communications in Chemical Pathology and Pharmacology 1982 38(2):313-333.
[39] Li Y, Lovell T, “Elevated levels of dietary ascorbic acid increase immune responses in channel catfish” The Journal of Nutrition 1985 115(1):123-131.
[40] Wahli T, Meier W, Pfister K, “Ascorbic acid induced immune-mediated decrease in mortality in Ichthyophthirius multifiliis infected rainbow-trout (Salmo gairdneri)” Acta Tropica 1986 43(3):287-289.
[41] Johnston C, Kolb W, Haskell B, “The effect of vitamin C nutriture on complement component C1q concentrations in guinea pig plasma” The Journal of Nutrition 1987 117(4):764-768.
[42] Haskell B, Johnston C, “Complement component C1q activity and ascorbic acid nutriture in guinea pigs” The American Journal of Clinical Nutrition 1991 54(6 Suppl):1228S-1230S.
[43] Wu C, Dorairajan T, Lin T, “Effect of ascorbic acid supplementation on the immune response of chickens vaccinated and challenged with infectious bursal disease virus” Veterinary Immunology and Immunopathology 2000 74(1-2):145-152.
[44] Heuser G, Vojdani A, “Enhancement of natural killer cell activity and T and B cell function by buffered vitamin C in patients exposed to toxic chemicals: the role of protein kinase-C” Immunopharmacology and Immunotoxicology 1997 19(3):291-312.
[45] Horrobin D, et al, “The nutritional regulation of T lymphocyte function” Medical Hypotheses 1979 5(9):969-985.
[46] Scott J, “On the biochemical similarities of ascorbic acid and interferon” Journal of Theoretical Biology 1982 98(2):235-238.
[47] Siegel B, Morton J, “Vitamin C and immunity: influence of ascorbate on prostaglandin E2 synthesis and implications for natural killer cell activity” International Journal for Vitamin and Nutrition Research 1984 54(4):339-342.
[48] Atkinson J, et al, “Effects of ascorbic acid and sodium ascorbate on cyclic nucleotide metabolism in human lymphocytes” Journal of Cyclic Nucleotide Research 1979 5(2):107-123.
[49] Panush R, et al, “Modulation of certain immunologic responses by vitamin C. III. Potentiation of in Vitro and in vivo lymphocyte responses” International Journal for Vitamin and Nutrition Research. Supplement 1982 23:35-47.
[50] Strangeways W, “Observations on the trypanocidal action in vitro of solutions of glutathione and ascorbic acid” Annals of Tropical Medicine and Parasitology 1937 31:405-416.
[51] Miller T, “Killing and lysis of gram-negative bacteria through the synergistic effect of hydrogen peroxide, ascorbic acid, and lysozyme” Journal of Bacteriology 1969 98(3):949-955.
[52] Tappel A, “Lipid peroxidation damage to cell components” Federation Proceedings 1973 32(8):1870-1874.
[53] Kraut E, Metz E, Sagone A, “In vitro effects of ascorbate on white cell metabolism and the chemiluminescence response” Journal of the Reticuloendothelial Society 1980 27(4):359-366.
[54] Robertson W, Ropes M, Bauer W, “The degradation of mucins and polysaccharides by ascorbic acid and hydrogen peroxide” The Biochemical Journal 1941 35:903.
[55] Nandi B, et al, “Effect of ascorbic acid on detoxification of histamine under stress conditions” Biochemical Pharmacology 1974 23(3):643-647.
[56] Johnston C, Martin L, Cai X, “Antihistamine effect of supplemental ascorbic acid and neutrophil chemotaxis” Journal of the American College of Nutrition 1992 11(2):172-176.
[57] Kastenbauer S, et al, “Oxidative stress in bacterial meningitis in humans” Neurology 2002 58(2):186-191.
[58] Versteeg J, “Investigations on the effect of ascorbic acid on antibody production in rabbits after injection of bacterial and viral antigens by different routes. Proceedings of the Koninklijke Nederlandse Akademie van Wetenschappen. Series C” Biological and Medical Sciences 1970 73(5):494-501.
[59] Banic S, “Immunostimulation by vitamin C” International Journal for Vitamin and Nutrition Research. Supplement 1982 23:49-52.
[60] Wu C, Dorairajan T, Lin T, “Effect of ascorbic acid supplementation on the immune response of chickens vaccinated and challenged with infectious bursal disease virus” Veterinary Immunology and Immunopathology 2000 74(1-2):145-152.
[61] Ericsson Y, “The effect of ascorbic acid oxidation on mucoids and bacteria in body secretions” Acta Pathologica et Microbiologica Scandinavica 1954 35:573-583.
[62] Rawal B, “Bactericidal action of ascorbic acid on Pseudomonas aeruginosa: alteration of cell surface as a possible mechanism” Chemotherapy 1978 24(3):166-171.

]]>
18ead4c77c3f40dabf9735432ac9d97aTue, 15 Sep 2020 17:03:43 +0100
8 steps to the best restorative retreat-style staycationhttps://www.abundanceandhealth.co.uk/en/blog/post/1547-8-steps-to-the-best-restorative-retreat-style-staycation Post-holiday travel quarantine has made some of us feel like a staycation is the safe option for summer 2020, but this isn’t necessarily bad news. Nutritional Therapist, Jackie Newson suggests ways to take advantage of the opportunity to rejuvenate, limber up and pamper your body with a retreat-style home spa staycation.

If your original plans were to fly somewhere exotic for a spa holiday or book yourself into a retreat, you probably have a few ideas of what you would like to achieve during your healthy staycation. You may be looking to complete a detox diet, focus on fitness and regular exercise classes or even indulge in a few beauty treatments. So, who’s to say you can’t organise all these things yourself and enjoy a fabulous spa break in the comfort of your own home. You’ll gain all the benefits, at a fraction of the price and without the stress of long-haul travel.

Here are a few ideas to get you started:

1. Restorative yoga

It’s no surprise that most health retreats include a full schedule of yoga classes as this Indian traditional form of exercise combined with breathwork is a deeply restorative discipline. Yoga has tremendous full-body benefits and is easily tailored to your own abilities. To help get you started, there are plenty of free sessions online from beginners to advanced. If you schedule in a short session at the beginning and end of your day then you could be feeling much more centred and at ease by the end of the week.

What are the benefits of yoga? 

According to research, the therapeutic effects of yoga are numerous1. One of the lesser-known benefits of yoga is that it promotes recovery from addiction when combined with standard medical treatments2. The more general benefits that yoga may help include:

  • flexibility
  • muscular strength
  • cardiovascular function
  • depression
  • stress
  • chronic pain
  • sleep
  • anxiety

2. Cardio challenge


If lack of space or motivation left you unable to exercise your way through lockdown, now that parks and beaches are open again there’s no excuse to skip the opportunity for a regular workout. Set yourself a little cardio challenge, it doesn’t have to be too strenuous to start with, you could simply jump on a bike and start to cycle your way to fitness.

Governments throughout Europe are doing everything they can to encourage cycling, not just for fitness but to improve air quality too. This includes funding for electric bikes, which make cycling up challenging hills much less strenuous and a great way to help support cardio fitness. So when you return to work, if you’re a city commuter, an electric bike could be a new option to cut your journey time, save travel money and continue contributing to your fitness. Not only are your muscles getting a great workout, but you’re also doing your bit for the environment.

3. Go local for hair and beauty


Set aside some time in your staycation retreat schedule for some beauty treatments. Facials may still be disallowed due to COVID restrictions in some countries but there are plenty of other options for top-to-toe pampering. Not going abroad means you could support some of your local businesses that may have struggled during lockdown. Heading to the salon to untangle lockdown hair with a moisturising hair mask, cut and style followed by a manicure and pedicure could leave you feeling renewed and refreshed.

4. Relaxing massage


Stepping up your yoga and exercise classes during your healthy week at home could leave you with aching muscles halfway through the week. To prevent this from stopping you achieving the goals that you have set for yourself, it’s a good idea to treat yourself to a massage or two to help release tension from your body. Studies show that massage therapy may significantly help to lower anxiety and depression3. What’s more massage may help balance blood pressure and alleviate stress4. With all that’s happened this year, it’s definitely worth putting a relaxation therapy on your home spa list.


5. Aromatherapy oils


Aromatherapy has been around for more than 5000 years and uses essential oils to help restore balance. Evidence suggests that essential oils such as lavender may aid sleep quality and help offset anxiety5. Visit your local independent health food store or find an online store and carefully select a handful of aromatherapy oils and a room diffuser to create a real home spa experience.


6. Get juicing


It may seem like juicing is old news, but why dismiss something that can provide so much nourishment in one easy hit. If you are embracing an upscaled exercise programme, then a container full of freshly pressed vegetables and fruit juice is the perfect portable hydrator. The following juice recipes use just three ingredients, are tasty and easy if you have a cold press juicer to hand. For an extra blast of vitamin C, add in a scoop of Neutrient Total C Powder.

Go Green

Mild and sweet and super refreshing with a nutritional profile that includes vitamins B1, B2, B12, C, E, K, beta-carotene, betaine, folate, calcium, choline, copper, magnesium, manganese, potassium, fibre, flavonoids and omega 36.

Ingredients

200g baby spinach leaves
4 green apples
4 medium carrots
Method
Wash and chop ingredients ready for your juicer. Start by juicing the spinach then the apples and finally the carrots, chill and serve.

Fruity Daydream

You might not be holidaying on a tropical island, but this juice helps transport you somewhere hot and exotic in an instant! It has a nutritional profile that includes B1, B2, B3, B6, C, E, K, beta-carotene, calcium, choline, folate, iron, magnesium, potassium and phytosterols7.

Ingredients

2½ cups of pineapple chunks
Juice of ½ a lime 
1 cup of coconut water
Method
Juice the ingredients and pour into a long glass. What could be simpler?


7. Detox your diet

You may have found yourself eating all sorts of processed foods during lockdown so you could follow a retreat-style diet during your spa staycation to get back into the healthy nutrition zone. Try something simple to follow like a wheat-free diet and focus on cutting out processed foods, caffeine, alcohol, soft drinks and added sugar. This is similar to the kind of diet you might be expected to follow on a retreat so you could expect to gain some health benefits.

Up to 20% of the population are thought to suffer from food intolerances8 and one of the most common is wheat. You could be totally unaware that wheat doesn’t agree with you until you take it out of your diet and notice a positive difference in your health and wellbeing.

Wheat may make you feel foggy-headed, tired, irritable and depressed and could contribute to bloating, wind, indigestion and even eczema. A wheat intolerance may also aggravate other health conditions such as chronic fatigue, arthritis and PMS, evidence suggests this might be due to the presence of gluten in wheat, known as non-celiac gluten sensitivity9. By removing wheat from your diet, you could find you have less bloating, a clear head, lifted mood, more energy and possibly a little weight loss too.

Retreat style food ideas

Starting your day with a nutrient-packed juice followed by a protein snack like a boiled egg or yoghurt may help you feel less tempted to snack before lunch. Here are some wheat-free food ideas to stock up on before you start your retreat-style diet:

  • Rice crackers
  • Oatcakes
  • Corn crackers
  • Rye bread
  • Rice bread
  • Wheat-free bread
  • Corn flour 
  • Corn pasta
  • Rice noodles
  • Potatoes 
  • Pulses 
  • Lentils
  • Quinoa
  • Buckwheat pasta
  • Organic meat and poultry 
  • Fish 
  • Nuts
  • Nut butter

Get into the habit of reading labels because so many processed foods like soy sauce, stock cubes, pickles, curry powder and instant coffee contain hidden wheat. Look out for wheat starch, rusk, wheat germ, flour, thickener, wheat bran, food starch, edible starch and wheat protein.

8. Top nutrition supplements for a healthy home spa


Although juicing and detox diets may ultimately make you feel good, there’s always a chance you could miss out on some vital nutrients. The additional exercise could also leave you needing higher levels of some key vitamins and minerals. It’s a good idea to supplement your retreat-style diet with some quality, well-absorbed supplements:

Vitamin C – think immune support, joint health and amazing skin. Research confirms that vitamin C contributes to the normal function of the immune system and the protection of cells from oxidative stress, as well as contributing to normal collagen formation for the normal function of cartilage, bones, blood vessels and skin.

Magnesium – to help you sleep, support energy production and ease stress. Studies support the use of magnesium to support restful sleep, ward off fatigue and manage stress due to many of this mineral’s actions in the body. Magnesium is shown to contribute to the normal function of the nervous system and normal psychological function as well as contributing to a reduction of tiredness and fatigue.

Vitamin B complex – delivers a powerful package for energy and cognitive function. B vitamins play a key role in managing stress and maintaining a balanced mood. Research shows that vitamins B1, B2, B6, biotin, niacin and folate contribute to the normal functioning of the nervous system and in terms of mood, vitamins B1, B6, B12, biotin and folate contribute to normal psychological function. For additional brain health support vitamin B5 contributes to normal mental performance.


Which supplements should you choose?


Altrient supplements contain microscopic liposomes giving them a distinct advantage over standard oral supplements when it comes to crossing cell membranes. What’s more, the size of the liposomes makes them less likely to be destroyed by the immune system. These benefits are further enhanced by the phospholipid outer layer that protects the contents from being degraded by digestive juices on route to the target cells and tissues.


The remarkable technology responsible for liposomal supplements like Altrient Vitamin BAltrient C and Altrient Magnesium Magtein, ensures products that are highly absorbable, virtually indestructible, fast-acting and much longer-lasting.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011; 4(2):49-54. 
Sarkar S, Varshney M. Yoga and substance use disorders: A narrative review. Asain Journal of Psychiatry 2017; 25: 191-196.
Moyer CA. Affective massage therapy. Int J Ther Massage Bodywork. 2008; 1(2):3-5. 
Cady SH, Jones GE. Massage therapy as a workplace intervention for reduction of stress. Percept Mot Skills. 1997; 84(1):157-158. 
Karadag E, Samancioglu S, Ozden D, Bakir E. Effects of aromatherapy on sleep quality and anxiety of patients. Nurs Crit Care. 2017; 22(2):105-112. 
NutritionData. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2. [accessed 6.8.20]
Nutritionvalue. https://www.nutritionvalue.org/Lime_juice%2C_raw_nutritional_value.html. [accessed 6.8.20]
Tuck CJ, Biesiekierski JR, Schmid-Grendelmeier P, Pohl D. Food Intolerances. Nutrients. 2019;11(7):1684. 
Barbaro MR, Cremon C, Stanghellini V, Barbara G. Recent advances in understanding non-celiac gluten sensitivity. F1000Res. 2018;7: F1000 Faculty Rev-1631. 
Cherkin DC, Sherman KJ, Avins AL, et al. A Randomized Trial Comparing Acupuncture, Simulated Acupuncture, and Usual Care for Chronic Low Back Pain. Arch Intern Med 2009; 169: 858-866.

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Vitamin CVitamin BHealthBeauty204da255aea2cd4a75ace6018fad6b4dTue, 18 Aug 2020 15:00:40 +0100
Does your skin phototype help you avoid sun damage?https://www.abundanceandhealth.co.uk/en/blog/post/1543-does-your-skin-phototype-help-you-avoid-sun-damage Over-exposing your skin to summer sun could leave you with sun damage, skin pigmentation marks and signs of premature ageing. Nutritional Therapist Jackie Newson explains how getting to know your skin phototype gives you a better understanding of how to protect yourself from sun damage…

It’s the height of summer and after a long period of lockdown you’re probably itching to get out and enjoy the summer sun. But before you rush down to the beach armed with your favourite book in search of the perfect sunbathing spot, think about getting to know your skin a little better.

Understanding your skin phototype could make all the difference between burning and increasing your risk of skin cancer or achieving a healthy golden glow. Some countries, like Australia have really embraced the skin phototype system which the UK and other European countries are just starting to catch on to.

In Australia they’re already pretty well informed about how much sun exposure the different types of skin can withstand. Given the year-round sunshine and extremely high temperatures in many parts of Australia, it’s not surprising that the skin phototype system came into use.

 

What are skin phototypes?

The skin phototype classification was developed by Thomas B Fitzpatrick in 1975. Fitzpatrick first classified skin types from the results of his outdoor sunscreen study in Brisbane, Australia in 19721. He was able to observe how easily different skin types were able to tan and how sensitive each skin type was to sunburn, when exposed to the UV rays.

From his results he developed a system based on a person’s skin colour and the skin’s reaction to ultraviolet radiation (UVR) now known as the Fitzpatrick Skin Typing Test which has become recognised worldwide. Many dermatologists use it as a tool for phototherapy of skin diseases and for the development of appropriate skin products and cosmetic procedures. Health professionals also use the Fitzpatrick system to identify the risk of premature skin ageing due to sun exposure and how likely an individual is to get skin cancer.

 

Why use the Fitzpatrick skin type system?

There are two main factors that influence skin type, a person’s genetic disposition and their reaction to UVR and tanning habits. Skin colour is determined genetically by the amount of melanin found in the skin cells2. Melanin is a pigment found naturally in the skin which functions to shield the skin from the sun by helping to absorb and scatter energy from UVR. Your skin’s threshold of natural protection corresponds directly to the degree of pigmentation in your skin, which offers a significant (yet limited) defence against photo-ageing and risk of skin cancer.

The Fitzpatrick skin type system is an effective way to determine varying risk factors related to each individual’s skin type. It is commonly used to predict the risk of photo-damage and skin cancer. It is also used to evaluate the response of different skin types to common cosmetic procedures and thus the potential hazards related to these such as skin irritation, hyperpigmentation and the risk of scarring3.

 

What are the six categories within the Fitzpatrick scale?

Initially Fitzpatrick divided skin types into three categories based on responses in white skin. Later brown skin was included and divided into a further three groups: type IV for light brown skin, type V for brown skin and type VI for dark brown or black skin4.

The current Fitzpatrick skin phototype classification is divided into six different skin types, skin colour and reaction to UV exposure. This ranges from very fair skin (phototype I) to very dark skin (phototype VI), depending on whether the individual burns or tans at the first average sun exposure.

 

3-step quiz to reveal your skin phototype

 

1. Physical traits (genetic)

 

 

SCORE

Characteristics

0

1

2

3

4

Your eye colour

Light blue, green or grey

Blue, green or grey

Dark blue, green, light brown (hazel)

Dark brown

Brownish black

Your natural undyed hair colour

(before going grey)

Red

Blonde

Chestnut or dark blonde

Dark brown

Black

The colour of unexposed skin

Pink

Very pale

Light brown or olive

Brown

Dark brown

The amount of freckles on unexposed areas

Many

Several

Few

Rare

None

 

2. Reaction to sun exposure (sensitivity)

 

 

SCORE

Exposure

0

1

2

3

4

Your skin reaction if you stay in the sun for too long

Severe burns, blistering, peeling

Moderate burns, blistering, peeling

Burns sometimes followed by peeling

Rare burns

No burns

Will you turn brown after sun exposure?

Never

Rarely

Sometimes

Often

Always

How brown do you get?

Hardly or not at all

Light tan

Medium tan

Dark tan

Very dark tan

How sensitive is your face to the sun?

Very sensitive

Sensitive

Mildly sensitive

Resistant

Very resistant

 

3. Tanning habits

 

 

SCORE

Exposure

0

1

2

3

4

How often do you sunbathe?

Never

Rarely

Sometimes

Often

Always

When was the last time you exposed your skin to the sun or used a tanning bed?

More than 3 months ago

In the last 2-3 months

In the last 1-2 months

In the last week

In the last day

 

Now add up the scores from each of the three tables to discover your skin type. All categories are detailed in the table below.

 

Score

Fitzpatrick Skin Type

0-6

I      Pale white skin

7-13

II     White skin

14-20

III    Light brown skin

21-27

IV   Moderately brown skin

28-34

V    Dark brown skin

35+

VI   Deeply pigmented dark brown to black skin

*Information above adapted from: www.arpansa.gov.au

 

What can you learn from the results?

Each skin type has different levels of risk in terms of their exposure to the sun. Forearmed is forewarned, this is what you should know:

 

Skin Type I (0-6 points): Good example - Scandinavian skin tone, very pale extremely sensitive skin.

Your skin always burns easily, never tans and is super sensitive in the sun. You are extremely susceptible to skin damage and at greater risk of developing skin cancer. You should be particularly vigilant of your skin’s appearance and contact a doctor if you notice any changes.

 

Skin Type II (7-13 points): Most commonly white-skinned or northern Asians.

Your skin burns easily, tans minimally and is very sun sensitive. You are highly susceptible to skin damage as well as cancers like basal cell carcinoma and squamous cell carcinoma.

 

Skin Type III (14-20 points): Typically, light brown skin and some Asians.

Your skin sometimes burns and tends to tan gradually to light brown and you have moderate sun sensitivity. Tanning is a sign of UVR damage which may lead to skin cancer, so your skin is still vulnerable.

 

Skin Type IV (21-27 points): Good examples are Mediterranean, Middle Eastern and Southern Asian skin tone.

Your skin tends to tan easily and is less likely to burn and you have minimal sensitivity to the sun. But, you are still at risk of skin cancers.

 

Skin Type V (28-34 points): Mainly dark brown skin, typically Hispanic skin types, and some Africans.

Your skin tans easily and rarely burns, but you may still develop skin cancers.

 

Skin Type VI (35+ points): Darker skin Africans and indigenous Australians.

Your skin never burns, is deeply pigmented and is not sensitive to the sun. Although this skin type offers more protection against UVR than other skin types, skin cancer could still occur for people with very dark skin.

 

Top 10 ways to protect your skin from sun damage

Once you know your skin phototype you can make an informed decision on how to protect your skin. Even though everyone’s skin is different and reacts differently to sun exposure, knowing how susceptible you are to burning in the sun enables you to take appropriate precautions to protect your skin. However, everyone - regardless of skin type - should implement a sun protection strategy. Aim to follow these top 10 tips:

  1. Tailor your diet to include plenty of vitamins, minerals and antioxidants that protect the skin. Vitamins A, C and D, glutathione and zinc are particularly beneficial to skin health
     
  2. Wear a sunscreen with an SPF of 30 or more if you are skin phototype I or II and an SPF of 15 or higher if you are skin type III to VI

  3. Limit how much time you spend in the sun and particularly avoid the midday sun

  4. Aim for shaded areas when you are out in the sun

  5. Wear sunglasses with UV protection

  6. Wear a hat that protects both your head and face

  7. Wear protective clothing that offers sun protection if you are an outdoor worker or will be in direct sunlight for several hours

  8. Use moisturisers and make-up with high SPF protection

  9. Check the skin over your entire body every month, be aware of any unusual growths or moles

  10.  Get your skin checked every year by your doctor, especially if you have a personal or family history of skin cancer

 

When it comes to nutrition for summer skin, expert nutritional therapist Erica Rodrigues from www.naturallynourished.co.uk says

“SPF lotions provide topical skin protection however during times when you’re getting more sun exposure, it’s also important to be mindful of how to nourish and further protect the skin through the foods you consume. One of my top recommendations is to focus on vitamin C, naturally found in foods such as berries, red peppers, leafy green vegetables and fresh parsley. If you are not always managing to get these foods in your daily diet then supplementing with vitamin C becomes a sensible summer skin strategy”

 

How to gain the best skin protection from your food

Many foods are gloriously rich in nutrients that help keep you fit and healthy, but some are particularly good at supporting skin health. If you want to give your skin a fighting chance of staying youthful start adding these foods to your daily menu:

Berries, bell peppers, broccoli and Brussels sprouts – these plant foods contain high levels of vitamin C, which is a key nutrient when it comes to looking after the structure of your skin. Studies show that vitamin C contributes to normal collagen formation for the normal function of the skin and blood vessels. Collagen, a protein that is abundant in the skin, helps to maintain a firm, healthy appearance. Keeping blood vessels healthy supports a good supply of oxygen and nutrients to the skin. Vitamin C also contributes to the protection of cells from oxidative stress, and as such may offer additional protection against the damaging effects of UVR5. 

Brussels sprouts and broccoli – a good source of glutathione, one of the most powerful defence nutrients found in almost every cell in the body. It is highly active in cells that are particularly vulnerable to UVR damage, such as the lens, cornea, retina and skin6. 

Egg yolks, oily fish and liver a reliable source of vitamin D which is a particularly important nutrient for skin phototype VI and for those who cover-up in the sun or always wear sunscreen when outdoors. The body creates vitamin D from direct sunlight on the skin, so if you’re avoiding the sun you’ll need to get a good supply of vitamin D from your diet or through supplementation. The National Health Service (NHS) in the UK recommends 10mcg daily of vitamin D7 and this nutrient is important for contributing to normal bones, muscles and skin health8.

Pumpkin seeds – a great source of zinc. The skin contains about 20% of the zinc found in the body. The exact details of the role of zinc within the skin is still being investigated, we do know that zinc contributes to the maintenance of normal skin and also contributes to the protection of cells from oxidative stress.

Cucumber provides an excellent source of silica, a trace mineral that contributes to the strength of the connective tissue, which supports the structure, strength, flexibility and integrity of body tissues and the skin. Cucumbers and cucumber extract is a popular topical skin tonic thought to ease swelling under the eyes and soothe sunburn. These attributes may in part be due to the ascorbic acid and caffeic acid found in cucumber which have a role to play to maintaining cellular water balance.

Oily fish –salmon, mackerel, herrings, sardines, trout and fresh tuna help to nourish the skin with the omega 3 essential fatty acids that are so important for helping maintain skin cell membrane lubrication and flexibility. If you’re not a fish lover then snacking on walnuts also provides a dietary supply of omega 3 or you could add ground flaxseeds (also rich in omega 3) to your porridge, muesli or morning smoothie.

Sweet potatoes –a healthy change from standard potatoes and full of beta carotene, the orange/yellow pigment found in plants which the body converts into vitamin A and is shown to contribute to the maintenance of normal skin. Beta carotene belongs to a class of compounds called carotenoids which are known for their cell defence properties. Vitamin A has the added benefit of offering additional sun protection when combined with other defence nutrients like vitamin Cand glutathione.

 

No need to worry if you can’t include all of the foods listed above in your diet. High quality, well-absorbed supplements from the Altrient and Neutrient range offer a simple and convenient way to support your dietary intake of skin-nourishing nutrients for peace of mind throughout the months when your skin requires extra support from exposure to intense UVR.

 

Don’t just rely on sunscreen – protect your skin from the inside too!

 

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

 

References

  1. Sachdeva S. Fitzpatrick skin typing: Applications in dermatology. Indian J Dermatol Venereol Leprol 2009;75:93-6.
  2. Solano F. Melanins: Skin Pigments and Much More-Types, Structural Models, Biological Functions and Formation Rouotes. New Journal of Science 2014, ID 498276:1-28.
  3. Sachdeva S. Fizpatrick skin typing: Applications in dermatology. Indian Journal of Dermatology, Venereology and Leprology 2009; 75,1: 93-96.
  4. Ravnbak MH, MD. Objective determination of Fitzpatrick skin type. Danish Medical Bulletin 2010; 1-20.
  5. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866.
  6. Foundational Medicine. Monograph, Glutathione.http://archive.foundationalmedicinereview.com/publications/6/6/601.pdf.[Accessed 17.4.20.]
  7. NHS. Vitamin D. https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/. [Accessed 28.7.20.]
  8. Mostafa WZ, Hegazy RA. Vitamin D and the skin: Focus on a complex relationship: A review. J Adv Res. 2015;6(6):793-804
  9. Australian Radiation Protection and Nuclear Safety Ageny (ARPANSA). Fitzpatrick skin phototype. https://www.arpansa.gov.au/sites/default/files/legacy/pubs/RadiationProtection/FitzpatrickSkinType.pdf. [accessed 24.7.20]

 

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Vitamin CGlutathioneHealthBeauty819c9fbfb075d62a16393b9fe4fcbaa5Thu, 13 Aug 2020 16:33:07 +0100
How to recover healthy hair from your unsightly stay home hair condition!https://www.abundanceandhealth.co.uk/en/blog/post/1542-how-to-recover-healthy-hair-from-your-unsightly-stay-home-hair-condition Since many of us have been unable to enjoy our usual 8-10 week trim, intensive conditioning, colouring and styling, that means bad hair days have become the ‘norm’ during the lockdown. Nutritional therapist Jackie Newson, explains which nutrients are important for hair health to help convert your tired, lacklustre locks into crowing glory again.

Disastrous DIY quarantine haircuts, extensive grey roots, and frizzy tangled locks may be easy to ignore whilst you’ve been confined to your own home hiding your coronavirus hair. But now that lockdown is being lifted it’s time to take a good look in the mirror and take steps to tame your mane. Many health experts agree that the condition of your hair is often a reflection of your general health. So when you’re feeling low or stressed and anxious, your hair is likely to be dull, lifeless, itchy, oily or just downright messy!

For a lot of people, self-esteem is tied in with body image and the state of your hair may play a contributory role. You may feel less than confident when your hair’s not looking its best and this could even impact on how capable you feel at work or during daily activities. Keeping on top of your hair condition means there’s one less thing to worry about. Here’s our round up of useful tips to make styling a pleasure rather than a chore.

 

Get to know your hair

The hair shaft is the part of the hair that can be seen above your scalp and is composed primarily of the protein keratin. Hair also contains collagen, fatty acids and minerals and is made by cells similar to those cells found in the skin. Hair consists of three layers, the cuticle, cortex and medulla, and grows from a hair bulb situated at the base of each hair follicle. The blood capillaries surrounding each follicle carry nourishment needed for hair-cell reproduction and growth.

 

The outermost layer of the hair is called the cuticle and is designed to protect the inner cortex, which gives your hair its strength and elasticity. A healthy cuticle is vital as it helps to shield the hair from damage caused by chemical treatments, harsh weather and toxins.

 

Internally, the health of your hair depends on adequate circulation to the root and the amount of nutrients present in your blood. Poor circulation tends to lead to poor hair growth and condition. A lack of complete proteins in the diet is likely to be important when it comes to poor hair health. Externally, keeping the cuticle layer smooth and flat protects the inner layer and helps to keep your hair bouncy and shiny. This involves:

 

  • Regularly conditioning your hair
  • Minimising chemical processes (hair dyes and hair bleach)
  • Protecting your hair from the sun 
  • Minimising heat treatments (straighteners, curling tongs)
  • Avoiding over manipulating hair with improper use of tools

If you haven’t been paying extra attention to your normal hair care routine over lockdown then you may have developed one of these following hair issues…

 

What causes dandruff?

Dandruff (Pityriasis capitis) is characterised by excessive flaking and abnormal shedding of the skin on the scalp creating little dry skin flakes that can be seen in the hair and on your clothes. This may be linked to a scalp fungus called Malassezia globosa, which feeds on sebum (oil produced by the sebaceous glands), contributing to an inflammatory reaction in susceptible people resulting in erratic shedding of skin cells.

 

Dandruff is a condition that only affects the scalp which becomes unsightly, sore, red and itchy and a potential source of anxiety for many people. If you suffer from dandruff then it may be the following factors could be contributing to your condition:

  • climate and excessive perspiration
  • allergic reaction to chemicals in hair products 
  • genetic predisposition

What’s the difference between dandruff and dry scalp?

Dry scalp is an entirely different problem to dandruff. To start with it’s far more common and much easier to treat. A dry scalp is normally due to overuse of detergent-laden shampoos and frequent chemical treatments on the hair. It may be avoided by choosing good quality hair products, rinsing the hair thoroughly after washing and cutting down on the number of chemical treatments that you use on your hair and scalp.

Dry and brittle hair is prone to breaking

A raised cuticle gives the hair a dry, dull appearance. It is more prone to splitting and breaking often and as the hair is on a long growth cycle, around 1cm a month, it may take a little time to rectify. Factors that may contribute to brittle, dry hair include:

  • A diet low in protein
  • Poor digestion
  • Poor quality shampoo
  • Overuse of hair styling products and equipment
  • Permanent hair dyes and bleach
  • Excessive sun exposure
  • Hormone imbalances
  • Poor nutrient status, for example, some minerals, vitamins, and protein

 

Are you experiencing hair loss?

Daily hair loss is part of the natural cycle of hair growth and renewal, however, in some cases, hair loss may be excessive. Because hair is primarily composed of protein, a diet low in protein or an inability to digest protein may result in a change in strength, colour, texture and growth of the hair. Many minerals work as cofactors for the enzymes that digest proteins and other nutrients help to incorporate proteins into the hair structure. These key nutrients include B vitamins, biotin, inositol, magnesium and zinc. In fact, a lack of iron, known as anaemia, is also associated with increased hair loss.

 

Aside from diet and nutrient status, factors such as shock, trauma and sudden weight loss, plus genetic influences such as hereditary male pattern baldness can also be linked with hair loss. For women and men, hormonal influences include low thyroid function and testosterone, oestrogen or progesterone imbalance, which may all contribute to hair loss. Other factors linked to hair loss include:

  • Medicationsas side effects of chemotherapy, radiotherapy, blood thinners, gout medication and birth control pills.
  • Chemical damage – due to excessive bleaching and the heavy use of chemical agents that permanently curl or straighten hair.
  • Hair tiesfrequent use of hair ties or long heavy hair may pull on the scalp and weaken hair root and structure.
  • Autoimmune disease – one example is alopecia. 

 

Greasy or oily hair

Oily hair appears dirty, greasy and lacklustre and may also smell unpleasant. This is due to excessive production of sebum, which spreads onto the scalp and surrounds the hair shaft. Once on the scalp it mixes with dead skin cells, waste products and sweat - a sticky combination that may leave you with an itchy scalp. Sebum is important for maintaining the lubrication and waterproofing of the hair shaft and scalp. However, stress, hormone imbalance, digestive issues, poor nutrition and even overly aggressive anti-grease shampoos and hair products may influence excessive sebum production.

 

Eat your way to healthy hair

Time to troubleshoot the hair problems mentioned above and avoid those dreaded bad hair days. A short cut to beautiful, strong, shiny hair involves a healthy diet and a good balance of key essential hair nutrients to help maintain protein production, hormone balance, healthy circulation, adequate oxygenation and collagen formation. Let’s take a look as those key essential hair nutrients in more detail…

 

  • B vitamins – are particularly important for hair health. Biotin contributes to the maintenance of normal hair and vitamin B6 together with vitamin B12 contributes to normal red blood cell formation – just what you need to get oxygen and nutrients circulating in the blood. Vitamin B6 also plays a part in hormone balance as it contributes to the regulation of hormonal activity. When it comes to scalp health, vitamin B3 plays an essential role because of its contribution to the maintenance of normal skin. Supplementing with a B vitamin complex such as liposomal Altrient B, which has superior absorption and rapid delivery to the hair cells is a great option if you think your diet is short in these nutrients.
  • Essential fatty acids – are integral to the health of the hair cuticle and cortex. When the body is short of essential fats this tends to be reflected in the hair condition which may become dull, dry and brittle.
  • Mighty minerals – zinc and magnesium are equally important since zinc contributes to the maintenance of normal hair and magnesium contributes to normal protein synthesis, an absolute must for hair formation. One interesting supplement is Altrient Magnesium Magtein for maximised absorption of a special form of magnesium called magnesium L-threonate.
  • Vitamin C – is another key vitamin fundamental to hair health because of its important role in contributing to normal collagen formation for the normal function of skin and its contribution to the protection of cells from oxidative stress, something which damaged hair may need a lot of help with. If you are looking for a nutrition supplement, then Altrient C is an award-winning liposomal product turning heads in the beauty industry. 

Six healthy hair diet tips

 

  1. At least 5 to 10 portions a day of a variety of fruit and vegetables to gain an adequate supply of vitamin C.
  1. Meat, fish, eggs, whole grains and green leafy vegetables, to top up on those amazing B vitamins.
  1. Two portions a week of oily fish like salmon, mackerel and sardines, as well as nuts and seeds and the oils from these foods, which are a great source of omega 3 essential fatty acids.
  1. Foods rich in zinc such as seafood, nuts, pumpkin seeds, whole grains, meat, lentils and chickpeas.
  1. A good mix of protein foods to gain the full range of essential amino acids. Choose from meat, fish, eggs, dairy foods, nuts, seeds, lentils, beans, quinoa and soya products.
  1. Foods that are good sources of iodine, if you suspect you have low thyroid function e.g. sea salt, sea vegetables, seafood, fish, potato and eggs.

 

Don’t forget – exercise and stress!

Exercise improves blood circulation, which increases blood flow to all parts of the body including the scalp and your hair follicles. Stimulating the circulation is a great way to carry nutrients, oxygen and growth factors to the cells that need them.

 

Exercise also helps to alleviate stress levels, which may contribute to poor digestion, the depletion of key nutrients and hair loss, so get up and get moving if you want to help maintain a glossy, bouncy head of hair. And if you’re a fan of yoga, which is a great discipline to help combat stress, then many of the postures involve promoting blood flow to the head so you’re onto a winner!

 

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

REFERENCES

D'Souza P, Rathi SK. Shampoo and Conditioners: What a Dermatologist Should Know?. Indian J Dermatol. 2015;60(3):248254.

Philip Kingsley. The Hair Structure. https://www.philipkingsley.co.uk/hair-guide/hair-science/the-hair-structure . [Accessed 9.5.20.]

Scott-Boyer, M. P. et al. A network analysis of cofactor-protein interactions for analyzing associations between human nutrition and diseases. Sci. Rep. 2016; 6, 19633.

Rogers GE. Known and Unknown Features of Hair Cuticle Structure: A Brief Review. Cosmetics 2019; 6,32: 1-8.

Yang FC, Zhang Y, Rheinstädter MC. The structure of people's hair. PeerJ. 2014; 2:e619.

]]>
Vitamin CVitamin BHealthBeautyd010396ca8abf6ead8cacc2c2f2f26c7Wed, 08 Jul 2020 13:35:59 +0100
Folic acid versus folate. Which one is the best supplement for family planning and supporting a healthy pregnancy?https://www.abundanceandhealth.co.uk/en/blog/post/1541-folic-acid-versus-folate-which-one-is-the-best-supplement-for-family-planning-and-supporting-a-healthy-pregnancy There’s a lot of speculation as to whether we’re likely to see a post-pandemic baby boom. Want-to-be parents and expectant mothers may be busy researching and reviewing the importance of folic acid in terms of preconception and prenatal health. Nutritional Therapist Jackie Newson reveals why folate supplements win the debate…  

Good nutrition

To cover all bases, a well-balanced diet including regular intake of omega 3 fats, good quality protein and generous portions of fruit and vegetables is a must during pregnancy. In addition to this, it’s recommended that all mums-to-be supplement their diet with 400mcg of folic acid per day – or should it be folate? A good question that may leave some mums-to-be a little confused.

 

What is the difference between folic acid and folate?

Both folic acid and folate are forms of vitamin B9 and although people frequently use both names interchangeably there are in fact some important differences between the two. Folate is the naturally occurring and active form of vitamin B9, whereas folic acid is the synthetic form often used in supplements.

Folic acid is commonly used to fortify foods such as bread, pasta, rice and breakfast cereals. This synthetic version is incorporated into fortified foods because it is known to be more heat-stable than the folate found naturally in many foods5.

 

How to make sure you’re getting active folate into your cells

Folate is a water-soluble compound which the body is unable to make and must, therefore, obtain from dietary sources. The body converts folate into the metabolically active form of folate called 5-methyltetrahydrofolate (5-MTFH), which is readily utilised by the cells.

 

Cooking destroys folate levels

Most naturally occurring food sources of folate are already in this active form, however cooking and processing destroys these folate compounds.

 

Cells require the active form of folate

The process of converting folate into the metabolically active form is relatively complex and requires several enzymes including methylenetetrahydrofolate reductase (MTHFR). To aid this metabolic process, the body needs good intestinal and liver function, as well as a sufficient supply of vitamins C, B2, B3, B6, the mineral zinc and an amino acid called serine14.  

 

Could you be missing the activation enzyme?

Despite this complicated process, evidence suggests that folic acid supplementation increases body stores of 5-MTHF in healthy people12. However, this isn’t the case for people who lack the MTHFR enzyme needed to convert folic acid to 5-MTHF. For those with this folate metabolism disorder, supplementing with 5-MTHF is recommended as it is seen to be more beneficial than folic acid supplements14.

 

Is Quatrefolic® the best folate supplement?

Quatrefolic is a glucosamine salt formed by combining the active form of folate 5-MTHF with glucosamine. This form of folate has long-lasting stability, high water solubility and well-established safety. Studies suggest that Quatrefolic has an important advantage over synthetic folic acid because it is well absorbed even when pH in the gut is altered.

An increasing body of evidence reports the advantages of using active folate supplements such as Quatrefolic. Previously, a calcium salt of 5-MTHF was available in supplement form but it quickly became evident that this form had limitations related to stability and poor solubility.

In America, around 25% of Hispanics and 10-15% of Caucasians and Asians have two genetic mutations in the MTHFR gene11. This genetic abnormality inhibits their ability to convert folic acid into the active form by approximately 70%. Methylfolate supplements are usually recommended to people with this genetic mutation. By supplementing with 5-MTHF you are cleverly bypassing the mutated MTHFR and providing the body with the already active form of folate which can be easily utilised.

The absorption and uptake of Quatrefolic is not affected by metabolic defects11. What’s more, because it is in the active form, it’s accessible to body cells as soon as it’s absorbed.

 

quatrefolicVsFolic

 

The role of folate in the body

The action of folate in the body is similar to vitamin B12. Folate is necessary for the process of cell division and multiplication making it especially important for foetal development and maternal tissue growth during pregnancy.

 

Essential for a healthy pregnancy

Supplementing in the months before conception and the first trimester of pregnancy is known to significantly reduce the risk of serious birth defects of the central nervous system. It is therefore vital that women planning a pregnancy obtain sufficient dietary levels of folate. Folate also helps with red blood cell formation and aids in the production of RNA and DNA (the carriers of genetic information).

Folate contributes to many other functions including:

  • The reduction of tiredness and fatigue
  • Normal amino acid synthesis
  • Normal blood formation
  • Normal homocysteine metabolism
  • Normal psychological function
  • Normal function of the immune system

 

Folate and neural tube defects

Neural tube defects are congenital malformations that affect the brain and spinal cord during embryonic development and may result in conditions such as spina bifida and anencephaly. Neural tube defects develop during the very early stages of pregnancy, often before a woman is aware that she is pregnant.

An overwhelming body of evidence links folate deficiency in the early stages of pregnancy to an increased risk of the baby developing neural tube defects7. During the early stages of pregnancy, the neural tube is formed and closes properly within the first weeks of pregnancy, a process that may be helped by consuming folate, before and during early pregnancy5.

 

Folate, mood and mental health

Folate is known to contribute to normal psychological function, and this may be because it’s involved in the production of key mood uplifting neurotransmitters. Folate is a cofactor for serotonin synthesis10 and studies have shown a link between low folate levels and low mood1. Research has also identified that individuals with MTHFR deficiency tend to produce lower levels of serotonin17.

 

Folate and healthy homocysteine levels

Folate is known to contribute to normal homocysteine metabolism. It plays a key role in breaking down homocysteine into an essential amino acid called methionine. Without enough folate to facilitate this process, homocysteine may rise to harmful levels. High homocysteine levels have been linked to infertility, recurrent miscarriages and cardiovascular disease 3,13,16.

 

Food sources of folate

Folate may be easily destroyed during prolonged storage and up to 50% may be lost during cooking6. Good food sources of folate include:

  • Green leafy vegetables
  • Asparagus
  • Bean sprouts
  • Wheat germ
  • Whole grains
  • Oranges
  • Berries
  • Cantaloupe
  • Pineapple
  • Bananas
  • Seafood
  • Beans
  • Peanuts
  • Sunflower seeds
  • Liver
  • Eggs

Why folic acid isn’t the best supplement

Folic acid is a synthetic molecule which requires four conversions to produce the active form. It is highly dependent on individual genetics and other nutrients for efficient and effective conversion. As well as this, excessive folic acid supplementation may overwhelm the liver’s ability to metabolise the folic acid, leading to a build-up of un-metabolised folic acid (UMFA).

Consuming food fortified with folic acid together with additional supplementation during pregnancy could easily result in ingesting over the safe upper limit of 1000mcg/day. For example, a bowl of breakfast cereal may have 400mcg of added folic acid2.

The consequences of prolonged exposure to circulating UMFA are largely unknown as this has not been thoroughly investigated. But for the moment there is no conclusive evidence that UMFA causes adverse health effects. However, some experts are still of the opinion that the biological effects of excessive levels of folic acid are not without risk 8,10,15.

 

Potential risk factors to consider include:

  • The body has limited ability to metabolise folic acid especially in high doses
  • Several studies suggest that excessive levels of folic acid increase the risk of certain cancers
  • Folic acid binds to a gene that affects the ability of those with MTHFR mutations to correct a folate deficiency
  • Studies have found that UMFA leads to immune dysfunction. Dysfunctional immune effects have been seen in post-menopausal women who consumed a folate-rich diet together with folic acid supplements of more than 400mcg/day

With regards to supplementation, always look for a nutritional supplement containing a natural form of folate rather than synthetic folic acid, preferably such as Quatrefolic, for a form of folate that’s already been activated and ready for the body to utilise.

 

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

 

  1. Bolander-Gouaille C ,Coppen A. Treatment of Depression: Time to Consider Folic Acid and Vitamin B12. J Psychopharmacol. 2005: 19, 1: 59-65.
  1. DeSoto MC and Wiens D. Is High Folic Acid Intake a Risk Factor for Autism?—A Review. Brain Sc. 2017; 7,11: 149.
  1. D'Uva M, Di Micco P, Strina I, et al. Hyperhomocysteinemia in women with unexplained sterility or recurrent early pregnancy loss from Southern Italy: a preliminary report. Thromb J. 2007;5:10.
  1. Fava M & Mischoulon D. Folate in Depression: Efficacy, Safety, Differences in Formulations, and Clinical Issues. The Journal of clinical psychiatry 2009;70, 5: 12-7.
  1. https://www.cdc.gov/ncbddd/folicacid/faqs/faqs-general-info.html. [Accessed 9.6.20.]
  1. https://www.sciencedirect.com/topics/chemistry/folic-acid. [accessed 9.6.20]
  1. herrmann M, Kasoha M, Kirsch SH & Obeid R. Concentrations of unmetabolized folic acid and primary folate forms in pregnant women at delivery and in umbilibal cord blood. AJCN. 2010; 92:1287-88.
  1. Koren G, O’Connor D and Tam C. Circulating Unmetabolized Folic Acid: Relationship to Folate Status and Effect of Supplementation. Obstetrics and Gynecology Interantional 2012; 485179: 1-17.
  1. Lamers Y, Prinz-Langenohl R, Bramswig S,Pietrzik K. Red blood cell folate concentrations increase more after supplementation with [6S]-5-methyltetrahydrofolate than with folic acid in women of childbearing age. Am J Clin Nutr. 2006;84:156-161.
  1. MTHFRSUPPORT Australia. Should you supplement with Folic Acid or Active Folate (5-MTHF)? https://mthfrsupport.com.au/2015/05/folic-acid-vs-5-mthf-treating-mthfr-deficiency/. [Accessed 11.6.20]
  1. Panzavolta G, Scaglione F. Folate, Folic Acid and 5-methyltetrahydrofolate Are Not the Same Thing. Xenobiotica. 2014;44(5):480-8.
  1. Priest DG, Schmitz JC, Bunni MA. Accumulation of plasma reduced folates after folic acid administration. Semin Oncol 1999;26:S38-S41.
  1. Refsum H, Ueland PM, Nygard O, Vollset SE. Homocysteine and cardiovascular disease. Annu Rev Med1998; 49: 31–62
  1. Thorne Research. 5-Methyltetrahydrofolate monograph. Alternative Medicien Review 2006; 11,4: 330-337.
  1. Ware WR. Raising Concerns About Unmetabolized Folic Acid. Journal ofOrthomolecular Medicine 2008; 23,1: 43-51.
  1. Wilcken DE, Wilcken B. The pathogenesis of coronary artery disease. A possible role for methionine metabolism. J Clin Invest1976; 57: 1079–108
  1. Young SN. Folate and depression--a neglected problem. J Psychiatry Neurosci. 2007;32(2):8082.
]]>
Health1373b284bc381890049e92d324f56de0Mon, 06 Jul 2020 16:49:53 +0100
Does Liposomal Encapsulation Technology deliver WOW factor to anti-ageing supplements?https://www.abundanceandhealth.co.uk/en/blog/post/1540-does-liposomal-encapsulation-technology-deliver-wow-factor-to-anti-ageing-supplements The quest for eternal youth is still a popular goal for many people but achieving it is not so easy. However, there are one or two rules you could start to live by to give you a greater chance of success. Making healthy nutritional choices is one and exercising daily is another. Add into the mix a selection of supplements that focus on preserving youthfulness and you’re onto a winner. Nutritional Therapist Jackie Newson discusses which supplements really work and provides tips on how to be sure that the supplements you choose, actually perform the way you expect them to…

Introducing LET for glowing results

When it comes to supplements that make a real impact it’s Liposomal Encapsulation Technology or LET as it’s known in the beauty industry, that wins hands down. LET is a unique nutrient delivery system with outstanding results that provides all that you want from a supplement – maximum absorption.

 

What exactly is Liposomal Encapsulation Technology (LET)?

LET is a cutting-edge technological process used to create microscopic spheres in which various substances can be effectively encapsulated. These incredibly clever transport spheres contain an outer phospholipid bilayer, similar to the body’s natural cell membranes, which help to ferry in nutrients and release waste from the cells.

Liposomes have the unique ability to trap both water-soluble and fat-soluble nutrients, whilst maintaining a protective barrier around their biologically active ingredients. These distinctive properties give liposomes the advantage of increasing ingredient solubility, improving absorption and enhancing intracellular uptake. What’s more, they have exceptional biocompatibility allowing targeted delivery of the nutrients to specific sites. Liposomes aren’t hindered by the destructive elements of the digestive system nor do they activate the immune system; obstacles which are normally encountered by more traditional oral forms of supplements.

According to scientific opinion, there is no question that high-quality liposomes provide improved cellular and systemic absorption of nutrients, impacting systemic circulation in a way that could only normally be achieved by intravenous therapy. What’s more, many studies have confirmed the significant benefits of using liposomal supplements compared to standard oral supplements.

The cutting-edge delivery system is what gives liposomes the WOW factor and why they have already been harnessed to transfer vaccines, medications, and even DNA to targeted cells. The good news is these incredible benefits have also been utilised by innovative health food manufacturers as a new form of liposomal nutritional supplements to help bring far better results. Imagine what an amazing difference LET could make to your anti-ageing supplements. Let’s look at the key nutrients that should play a starting role in your daily beauty routine and why…

Beauty spotlight

Starting from the top, the face you present to the world is often what makes you feel good about yourself. Tired, sagging and wrinkled skin for some people means a fast track to low self-esteem and depression, especially for those who work in an industry that places a lot of importance on looks. Looking after your skin and supporting a firm, supple and radiant complexion isn’t so hard if you make the most of nutrients that help nourish the skin cells from within.

Our top 3 skin nutrients

  1. Vitamin C
  2. B vitamins
  3. Magnesium

1. Vitamin C

The key to toned, vibrant skin is to target the underlying skin cells that are responsible for generating collagen. You start to do this by including a good range of vitamin C rich fruit and vegetables in your diet such as:

  • Broccoli
  • Brussels sprouts
  • Bell peppers
  • Berries
  • Papaya
  • Kiwi
  • Citrus fruits

Vitamin C is notable for its important role in supporting skin health because of its contribution to normal collagen formation for the normal function of the skin. Minimising sun exposure is also essential for healthy skin. Too much time in the sun may accelerate the skin’s natural ageing process to increase oxidative stress generated by harmful free radicals associated with UV exposure.  Vitamin C works its magic here too because it helps to protect cells from oxidative stress.

 

2. B vitamins

The hallmarks of beauty are generally considered to be sparkling eyes and glowing wrinkle-free skin, physical attributes which are helped by B vitamins. Vitamin B2, B3 and biotin are water-soluble vitamins that you might not associate with skin health, but research shows that each of these important nutrients contributes to the maintenance of normal skin. What’s more, vitamin B2 also has a hand supporting eye health because of its important contribution to the maintenance of normal vision. But what should you be eating to top up your vitamin B levels? Here’s our handy guide for foods naturally rich in B vitamins:

  • Meat
  • Chicken
  • Fish
  • Eggs
  • Green leafy vegetables
  • Wholegrains
  • Beans
  • Nuts


Animal sources of the B vitamins are better absorbed than plant-based sources, so if you are a vegetarian or vegan you may want to add a nutritional supplement to your diet. Experts agree that the B vitamins often work better synergistically, which is why it’s important to take them in the form of a B complex supplement, such as Altrient B, which contains the full range of B vitamins. These are complemented by other carefully chosen minerals and botanicals which themselves may also help to support healthy skin.

 

3. LET Magnesium

There’s a lot of truth in the value of getting your beauty sleep. One of the obvious signs of fatigue is the appearance of your skin. A grey pallor and dark shadows under the eyes are facial clues which may indicate that you haven’t been getting enough sleep. For days when your fatigue is getting the better of you, supplementing with magnesium might be helpful since this mineral has been shown to contribute to a reduction in tiredness and fatigue,

Achieving muscle relaxation is essential for promoting deep restful sleep and could significantly brighten up the appearance of your skin. Magnesium has been shown to contribute to muscle function, so it might be one way of easing your body into a peaceful slumber.

Which foods naturally contain magnesium? Here’s our at-a-glance guide for magnesium foods to include in your daily diet:

  • Spinach
  • Seeds
  • Beans
  • Tuna
  • Mackerel
  • Quinoa
  • Figs
  • Prunes
  • Lentils
  • Kale
  • Brown rice
  • Bananas
  • Almonds
  • Avocados

 

If you find it hard to get off to sleep at night, then it might be worth investing in a quality magnesium supplement. A sachet of LET Altrient Magnesium before bedtime is easy to take and rapidly absorbed.

Fitness and health

Evidence from research is fairly unanimous when it comes to the health benefits of regular exercise. Studies suggest that getting up and moving every day supports every system in the body, helping you stay strong and flexible throughout all stages of life. But often a lack of energy may put the brakes on your motivation to get started, so it doesn’t hurt to get a little helping hand.

In our opinion the dynamic duos that could really help to deliver a good dose of vitality, maximise your workouts and fix the fatigue is Acetyl L-carnitine and a B vitamin complex. Here’s why…

Acetyl L-carnitine

Acetyl L-carnitine is derived from an amino acid and has many functions in the body but is probably best known amongst sports and fitness lovers who recognise the importance of fat as a fuel source. The body harnesses fat for energy when carbohydrates are less available, but in order to metabolise fat efficiently the cells are dependent on a range of micronutrients. Some of these nutrients act as cofactors for the biological pathways that transform fat into a fuel source and L-carnitine is one of these. L-carnitine is utilised by the body for the transport of long-chain fatty acids into the energy centres in cells called the mitochondria.

L-carnitine is made in the liver and kidneys and stored in several areas of the body including the muscles. Providing you’re not a vegetarian or vegan you should get plenty of carnitine from meat, fish and poultry otherwise it’s worth considering a nutritional supplement to support your diet.

Obtaining the optimal balance of nutrients to fuel the muscles during periods of intense exercise may also be challenging, at these times a supplement may be a useful addition to your diet. Acetyl L-carnitine is a firm favourite with keep fit enthusiasts because, compared to L-carnitine it is more easily absorbed in the gut and readily crosses the blood-brain barrier. These benefits are enhanced with a liposomal form such as Altrient Acetyl L-Carnitine.

B complex vitamins

B vitamins may help you to achieve your health goals in more ways than one. Each B vitamin has a unique and important function in the body and when it comes to fitness, they really excel. Vitamin B1, B2, B3, B5, B6, and B12 contribute to normal energy-yielding metabolism. What’s more vitamin B2, B3, B5, B6 and B12 also contribute to the reduction of tiredness and fatigue. And, if you sometimes require a little push to get your head into exercise mode, biotin, folate, B1, B3, B6 and B12 are the B vitamins that contribute to normal psychological function. Just what you need if your motivation is waning.

Get the beauty WOW factor

So now you know which nutrients to rely upon to help fight the ravages of time, make sure that you include these anti-ageing nutrients in your diet but also top up with a daily liposomal nutritional supplement to give your beauty routine a WOW factor make-over.

 

Top-quality high-performance liposomal supplements are manufactured by LivOn Labs with the Altrient trademark.

 

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

REFERENCES

  1. Ahn H, Park JH. Liposomal delivery systems for intestinal lymphatic drug transport. Biomater Res. 2016 Nov 23; 20:36.
  2. Calcagnotto A et al. Oral supplementation with liposomal glutathione elevates body stores of glutathione and markers of immune function. Eur J Clin Nutr . 2018 ; 72(1): 105–111.
  3. Davis et al. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C bioavailability and capacity to Protect against ischemia–reperfusion injury. Nutrition and Metabolic Insights 2016:9 25–30.
  4. Elmagd MA. Benefits, need and importance of daily exercise. International Journal of Physical Education, Sports and Health 2016; 22. 22-27.
  5.  Kadry MO. Liposomal glutathione as a promising candidate for immunological rheumatoid arthritis therapy. Heliyon 2019; 5:e02162.
  6. Science Direct. AcetylCarnitine. https://www.sciencedirect.com/topics/neuroscience/acetylcarnitine [Accessed 28.4.20]
  7. Shade CW PhD. Liposomes as Advanced Delivery Systems for Nutraceutical. Integr. Med. 2016: 15,1:3-26.
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Vitamin CVitamin Bcda72177eba360ff16b7f836e2754370Fri, 26 Jun 2020 12:46:31 +0100
Smoker’s guide to looking after your lungs and vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/1539-smokers-guide-to-looking-after-your-lungs-and-vitamin-c With the ever-present worry of catching the coronavirus Nutritional Therapist Jackie Newson explains that focussing on lung health is more important now than ever.

Reports from the medical frontline indicate that Covid-19, the latest strain of coronavirus, is particularly hard-hitting on the lungs, which does pose an extra level of anxiety for smokers or anyone suffering from a diagnosed respiratory condition.

If you’re a smoker, then it’s only natural to consider giving up tobacco, especially as it’s known to make the lungs more vulnerable to infection. Medical experts and scientists from around the world agree that giving up smoking should be a priority for those wanting to help reduce the risks associated with Covid-19.

Quitting an addiction to tobacco brings a host of health benefits that make the struggle worthwhile. You could expect to experience improved taste and a heightened sense of smell even within the first 48 hours. There are also a significant number of other valuable health benefits that may quickly become apparent. These noticeable changes should offer some reassurance that your lungs stand a greater chance of recovering from an infection:  

  • blood oxygen levels increase to normal
  • lung function increases
  • blood pressure decreases
  • circulation improves
  • pulse rate drops
  • risk for stroke falls
  • nerve endings start to regenerate
  • chance of having a heart attack decreases
  • risk for cancer of the lungs, throat, mouth and bladder become halved

Realistically though, you first have to go through the unpleasant effects of nicotine withdrawal which tend to last from 2-4 weeks after giving up. There’s no easy way around this but the good news is that there are countless tools available to support you along the way. Your local health service provider should be able to offer some very effective treatments and therapies to help you get through it.

How vitamin C may help

The body normally does a great job at protecting and healing itself, but when faced with a particularly challenging infection the body may need a helping hand. To help support this process you could enlist the help of vitamin C, one of nature’s most effective natural remedies, which is easy to come by and totally safe.

Vitamin C is probably one of the best known and most frequently used of all vitamins and isn’t just handy for those moments when you feel the sniffles coming on. This nutrient performs a myriad of functions in the body and when it comes to supporting lung health after giving up smoking, it could prove invaluable.

How does vitamin C help lung function?

Cigarette smoke contributes to the loss of lung function, partly due to the oxidative burden it places on your lungs. Keeping your lungs as healthy as possible is particularly important in terms of the coronavirus, which has the potential to create severe respiratory problems in a small subset of people. Whilst most recover easily after contracting Covid-19 a few may experience severe lung damage.

Early research has indicated that smoking has an adverse effect on vitamin C metabolism and continuing research confirms that smokers tend to have lower levels of vitamin C in the bloodstream compared to non-smokers. What’s more, several studies indicate that vitamin C may have a positive effect on lung function, which could be because of its contribution to the protection of cells from oxidative stress.

Vitamin C also contributes to normal collagen formation for the normal function of blood vessels. The tissues in the lungs are lined with many tiny blood vessels, which deliver oxygen to red blood cells, which could become damaged due to Covid-19 complications.

Can vitamin C support the immune system?

A daily dose of vitamin C may help support your body’s defense system cope with an infection. Keeping your immune system in tip-top condition is vital during these challenging times, so it pays to invest in some supportive nutritional supplements. Studies show that vitamin C contributes to the normal function of the immune system, so now’s the time to ensure you are gaining adequate amounts either through your diet or by supplementing. Vitamin C rich foods include:

  • Bell peppers
  • Cherries
  • Guavas
  • Strawberries
  • Broccoli
  • Brussels sprouts
  • Kale
  • Kiwi
  • Oranges
  • Sweet potato

Topping up on vitamin C levels

You should be fairly motivated now to quit your nicotine addiction, but there could still be some obstacles to overcome, especially if your usual eating habits aren’t that great.

It may be that you’re not a great lover of fruit and vegetables and are hard pushed to get one a day into your diet let alone the 5-10 you’ll need to maximise your vitamin C levels. Or getting hold of fresh produce on a regular basis might be particularly difficult at this time, in which case, supplementation is a sensible option.

But before you rush out and stock up on huge pots of vitamin C, stop and consider which form of vitamin C to buy. Standard oral vitamin C supplements (ascorbic acid) are very poorly absorbed due to digestive limitations in the gut. Efficacy and absorption are key in any supplement, which is why a liposomal form of vitamin C, such as Altrient C, is the one to consider.  

Altrient C’s unique liposomal delivery system ensures far superior absorption of the encapsulated vitamin C into the bloodstream by carrying it in a protective membrane. The phospholipid barrier that surrounds the vitamin C remains intact as it transits through the stomach offering more efficient absorption unlike other standard capsules and tablets, which may be negatively affected by gastric juices.

Important lifestyle changes for smokers

There are a couple of basics aside from vitamin C that should be mentioned on your road to renewed lung health.

1. Don’t underestimate the benefit of regular exercise – this supports cardiovascular health, increases lung capacity, supports the oxygen supply to the brain and supports the feel-good hormones that help feelings of happiness and support motivation. Take advantage of the many free exercise videos currently available online and aim for at least 30 minutes a day.

2. Keep your diet healthy and well-balanced – this means choosing wholegrain carbohydrates, good quality proteins, healthy fats and a wide variety of vitamin and nutrient-rich fruit and vegetables. Start to limit sugar, processed foods and don’t drink too much alcohol.

3. Offset stress and anxiety with easy breathing exercises giving up smoking along with all the other challenges you may be facing could contribute to increased stress and anxiety. It is possible to manage negative emotions with some easy breathing exercises. Practising transformational breathing techniques also helps to increase lung capacity and oxygen flow.

The restorative power of Transformational Breath® work

Learning how to breathe in a way that reduced stress and anxiety is the focus of a discipline called Transformational Breath work. We asked UK practitioner Elif Clarke to explain how important this breathing work can be during these challenging times. Here’s her response...

“Transformational Breath® helps address the unhelpful beliefs and thoughts which underlie anxiety in relation to smoking and Covid-19. When we feel anxious, we hold our breath. Transforming your breathing from shallow inhales or chest breathing associated with a stressed and anxious state to breathing deeply with the diaphragm helps slow down your heart, reduce levels of cortisol and adrenaline and help return the nervous system to a rested state.”

 

Transformational Breath® use four modalities to instigate change and release stress and anxiety.

1. Movement – helps release tension connect us to our subconscious from the diaphragm and release pent-up energy and release inhibitions,

2. Sound - helps release tension around the jaws, to express their unexpressed truth, so that they can feel heard and listened to.

3. Acupressure – helps release tension from constricted muscles and let go of stored painful emotions

4. Affirmation – helps to build self-confidence and positivity and access your true essence

Transformational Breath® is essentially conscious connected breathing with no pauses on inhale and exhale, that helps trigger the parasympathetic nervous system and release tension in your body and utilise your full lung capacity which has many benefits.

For more information about Transformational Breath® or for a one-to-one online Transformational Breath® session (available for all Europeans countries so long as you speak English!) with practitioner Elif Clarke, visit www.elifclarke.com

These simple changes coupled with a daily dose of vitamin C are designed to help support your quest for giving up smoking and help support lung function for a long and healthy smoke-free lifestyle.

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

References 

  1.     Blokstra A et al. Lung Function Loss, Smoking, Vitamin C Intake, and Polymorphisms of the Glutamate-Cysteine Ligase Genes. Am J Respir Crit Care Med. 2008; 178: 13–19.
  2.     Bridges RB et al. Lower levels of vitamin C and carotenes in plasma of cigarette smokers. Journal of the American College of Nutrition 1986; 5,3.
  3.     Byrd JC et al. The Influence of Smoking on Vitamin C Status in Adults. AJPH.  1989; 79: 158-162.
  4.     Centre for Disease Control and Prevention. Health Effects of Cigarette Smoking. https://www.cdc.gov/tobacco/data_statistics/fact_sheets/health_effects/effects_cig_smoking/. [Accessed 19.4.20]
  5.     National Institute on Drug Abuse. Cigarettes and Other Tobacco Products. https://www.drugabuse.gov/publications/research-reports/tobacco-nicotine-e-cigarettes/introduction. [Accessed 19.4.20]
  6.     Rahman I and MacNee W . Oxidant/antioxidant imbalance in smokers and chronic obstructive pulmonary disease. Thorax 1996 51: 348-35.
  7.     Wu J, Sin DD. Improved patient outcome with smoking cessation: when is it too late?. Int J Chron Obstruct Pulmon Dis. 2011;6:259–267.
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Vitamin CHealth17e23e50bedc63b4095e3d8204ce063bMon, 01 Jun 2020 14:11:07 +0100
Super Charged Smoothies with Neutrient Total Chttps://www.abundanceandhealth.co.uk/en/blog/post/1537-super-charged-smoothies-with-neutrient-total-c Dust off your blenders, get your aprons at the ready, Food Scientist and Nutritionist Susie Debice shares her Top 10 Smoothie Ingredient Go-To Guidelines and provides 5 Sensational Smoothie Recipes made with Neutrient Total C, for an enjoyable way to top up on vitamin C. 

There’s nothing quite like starting the day with an incredible smoothie to make you feel like you’re making progress with your wellbeing and kicking the day off to a good start. With many of us worrying about our immune systems and catching an infection the spotlight is shining bright on vitamin C. Adding a decent serving of vitamin C to your morning smoothie couldn’t be easier with Neutrient Total C!

If you’ve never made a smoothie before or if you find that your smoothies don’t always taste as delicious as you want them to, then take a read of Susie’s Go-To Smoothie Guidelines to understand which ingredients help to balance out your smoothie flavours and textures.

Smoothie Go-To Guidelines

1. Neutrient Total C

We’re all currently looking for easy ways to increase our dietary levels of vitamin C, a key nutrient for supporting normal immune function, protecting cells from oxidative stress and contributing to collagen formation which is vitally important for youthful skin radiance.

Citrus fruits, red and purple berries and green leafy vegetables and parsley are all good sources of vitamin C and they all work well in smoothies. However, you can go one step further and add 1-2 scoops (1-2 grams of vitamin C) of Neutrient Total C to your smoothie mix. Neutrient Total C contains a mix of buffered vitamin C in the form of mixed mineral ascorbates and ascorbic acid alongside the additional phytonutrients D-ribose, dihydroquercetin and bio-perine (black pepper extract) which help support the absorption and action of vitamin C. 

2. Natural sweetness

Sometimes we all need a little extra squeeze of sweetness to balance out some of the natural acidity and tartness in typical smoothie ingredients such as berries or lemon and lime juice. Natural forms of sweetness that work like a dream in all sorts of smoothie recipes include honey, maple syrup, agave, stevia and xylitol. A common mistake is to over sweeten which means you end up with a drink that’s too sweet and rich to enjoy. Always add a little at a time and taste as you go so you get the perfect balance between sweet and tartness, just hitting that desired sweet spot is the secret to a perfect tasting smoothie!

3. Caramel calling

While we are on the subject of sweetness, something that I absolutely love to do for some of my milk or plant milk smoothies is to add a clever hint of treacly caramel flavours. Just a couple of Medjool dates (stones removed) or a teaspoon of organic blackstrap molasses (packed full of minerals) or a couple of teaspoons of lucuma powder and this turns your average banana/plant milk smoothie into caramel heaven.

4. A pinch of salt

To ramp up your pre or post-workout smoothies, replenishing electrolyte minerals could be a smart addition to support fast hydration. What exactly are electrolytes? Well, they’re a collection of minerals which help regulate water balance, including sodium, magnesium, potassium, calcium which tend to get lost from the body during sweating – so one to watch for in those HIT classes or hot yoga sessions. Coconut water amazingly contains a similar concentration of electrolytes as those found in the bloodstream. But if you’re not a fan of this salty-sweet drink then just add a pinch of mineral-rich Himalayan salt into your smoothie.

5. Cow’s milk or plant milk?

It might simply come down to what you have in the fridge! Plant milks do seem to be stealing the limelight at the moment, but not everyone is a plant-based fan. There’s nothing wrong with a little bit of organic cow’s milk every now and again, unless you are dairy or lactose intolerant. In which case there are now so many types of plant milks that we really are spoilt for choice. However, not all plant milks work well in a smoothie. Rice milk tends to be quite thin and watery which isn’t ideal if you are looking to make a smoothie with a luxury mouthfeel. Oat milk and coconut milk both give a delicious superior creamy thickness to a smoothie and almond and cashew milks are a close next choice.

6. Turn up the heat

There are many ways to spice up your smoothies. Ground black or pink peppercorns add heat with an intense peppery flavour. Chilli flakes or even fresh chillies help to add a fiery touch, or you could use fresh root ginger, or turmeric powder to take your smoothie to another level. All these spices contain different phytonutrients and natural compounds such as curcumin that are known to have a plethora of health attributes, so they add more than just flavour. You just need to know your limits.

7. A refreshing zing

Sometimes a spicy smoothie just isn’t appropriate and for the times when you need something cooling, a refreshing light smoothie made with greens, coconut water and zingy lemon or lime juice can feel totally cleansing and rejuvenating. You can even take this one step further by adding the leaves (not the stalks) from a sprig of mint or lemon balm as this makes for a real taste sensation. If your blender is powerful enough then add in a few cubes of ice to instantly add a chill factor.

8. Pack in some protein

If you’re on a health kick and focussing on fitness, body conditioning and wanting to build up muscle definition then adding a few scoops of organic protein powder to your smoothie is a must. Many fitness professionals and athletes use whey protein to bulk out, but with the plant-based revolution well underway your non-dairy options include pea, brown rice, hemp and even algae proteins. When combined, these plant protein powders form a source of complete protein, meaning that together they provide all the essential amino acids, which is important to help prevent common vegan nutrient deficiencies.

9. Fresh vs frozen

Don’t worry if you can’t get a steady source of fresh fruits and vegetables for your daily smoothies. With modern farming technology, many fruits and vegetables are now frozen as they are harvested, and this actually preserves the levels of many of the vitamins that in fresh fruit and vegetables would normally be destroyed during storage and being displayed on the shop shelves. Using bags of frozen tropical fruits, frozen berries, frozen whole spinach and frozen cauliflower and broccoli florets is a very economical and nutritionally sound way to keep a full range of smoothie ingredients to select from. Plus, because they are frozen you get that instantly chilled smoothie effect.

10. A touch of luxury

You might think that the creamiest, most luxurious tasting smoothies would need to contain cows’ milk or cream or even a spoonful of ice-cream, BUT I’ll share a little secret with you. You can achieve that luxury thickness just from cashew nuts, silken tofu or cauliflower florets. The trick is to add these into your blender first with just enough plant milk to help them blend into a smooth paste, then add the rest of your plant milk and other ingredients and give everything a good whizz and you’ll be amazed at the results. Avocado and banana are also pretty good for creating smoothness and thickness too.


Susie’s Five Super Charged Smoothie Recipes

Here are my five smoothies that I make with Neutrient Total C, to show you just how easy it is to kick-start your day with a double dose of deliciousness! You can swap in your favourite plant milk and personalise each one with your own level of sweetness or tanginess by adjusting the lime, lemon or honey to suit your taste buds. And if you are feeling creative then just add 1-2 scoops of Neutrient Total C to any of the smoothies that you normally make to help support your immune system, skin function and energy.

Please note: all recipes serve 2 and can be made by adding all the ingredients to your blender or Nutribullet and blending until smooth. Serve immediately.

Total C and Berry Bliss

  • 2 scoops of Neutrient Total C
  • 1 ripe banana
  • 1 tbsp nut butter
  • 100g frozen summer berries
  • 300ml oat milk
  • Squeeze of honey to taste

Total C and Cacao Heaven

  • 2 scoops of Neutrient Total C
  • 10 cashew nuts
  • 1 frozen banana
  • 2 tbsp raw cacao
  • 300ml cashew milk
  • ½ tsp sweet cinnamon
  • Pinch of pink Himalayan salt

Total C and Cleansing Greens

  • 2 scoops of Neutrient Total C
  • 1 ball of frozen leaf spinach
  • 2 small broccoli florets
  • Juice of half a lime
  • ¼ avocado
  • Sprig of mint
  • 200ml coconut water or 100ml apple juice and 100ml spring water

Total C and Mango Lassi

  • 2 scoops of Neutrient Total C
  • 1 cup frozen mango
  • 4 soft-dried apricots
  • 1 tbsp natural coconut yoghurt
  • ½ inch, peeled, chopped root ginger
  • ¼ tsp turmeric powder
  • ¼ tsp ground cardamom
  • ¼ tsp sweet cinnamon
  • 300ml coconut milk
  • Squeeze of lime to taste
  • Squeeze of honey to sweeten, if needed

Total C Virgin Mary

  • 2 scoops of Neutrient Total C
  • ½ a celery stalk
  • ½ a red pepper
  • ¼ - ½ a medium red chilli (deseeded)
  • 2 sprigs fresh oregano
  • 300ml tomato juice
  • Good pinch of freshly ground black pepper
  • Pinch of sea salt
  • Squeeze of lemon to taste

Happy Blending!

By Susie Debice Food Scientist and Nutritional Therapist.

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Vitamin CHealthd1a69640d53a32a9fb13e93d1c8f3104Fri, 22 May 2020 16:21:10 +0100
Get prepped for hay fever season with Neutrient Total Chttps://www.abundanceandhealth.co.uk/en/blog/post/88-top-tips-to-prepare-for-an-easier-hay-fever-season Millions of people suffer from hay fever every year but amazing new supplements like Neutrient Total C could offer new hope for sneezing sufferers.


According to the Met Office there are three main pollen seasons so if your hay fever falls on roughly the same month(s) each year then you can easily gauge which type of pollen your body is reacting to.

  • Tree pollen season tends to be from late March to mid-May. Typical tree pollens which people react to include hazel, yew, alder, elm, willow, poplar, birch, ash, plane, oak, lime and pine.
  • Grass pollen season tends to be from mid-May to July and all the grasses fit into the poaceae family. 95% of hay fever sufferers are allergic to grass pollen.
  • Weed pollen season tends to be from the end of June to September and common weeds that trigger hay fever include dock, mugwort, nettle, oilseed rape and plantain.

The histamine connection

Histamine is stored in highly specialized mast cells that are found in the mucosal tissues of the airways. Mast cells guard against invading pathogens and when activated release large quantities of histamine to alert the body that a potentially hazardous substance is finding its way into the body. Hay fever is a standard allergic reaction that takes place when levels of pollen are detected by mast cells that line the airways.

The release of histamine attracts special immune cells into the airways, which function to destroy the pollen and flush as much of the pollen away from the body as quickly as possible. Mucus is used to wash the pollen from the eyes and nose and sneezing is initiated to expel pollen from the lungs. The histamine also triggers inflammation and swelling which functions to contain the pollen and prevent it from reaching other areas of the body. This causes redness, soreness and even headaches to occur.


Immune system support

Vitamin C has a great reputation for offering protection during the hay fever season and this is likely due to its contribution to the normal function of the immune system and its ability to protect cells from oxidative stress. It is vitamin C’s antioxidant properties that help to protect the immune cells against free radicals that are generated during an allergic inflammatory response.

Although histamine is a critical messenger molecule in times of healing, excess histamine may have a negative impact on immune balance and may aggravate conditions such as hay fever.

Itchy eyes, sore throat, streaming nose and bouts of sneezing are all signs that an inflammatory response is underway, indicating that your hay fever season may have begun – it’s histamine that triggers these allergic reactions to pollen.
However, some nutrients such as vitamin B6 and vitamin C act as enzymatic cofactors to a substance called diamine oxidase (DAO), which helps break down excess histamine, and as such may offer valuable nutritional support alongside an anti-histamine diet during your hay fever season.

Round the clock nutrition

When it comes to selecting a good vitamin C product for your hay fever toolbox make sure you choose a form of vitamin C which can be easily taken across the day. Neutrient Total C is a combination of buffered mineral ascorbates with a fat-soluble form of vitamin C called ascorbyl palmitate. These are gentle on the stomach and don’t tend to trigger the typical bowel flush associated with taking high doses of ascorbic acid (standard vitamin C).

Quercetin and bioperine

Neutrient Total C also contains other helpful nutrients such as D-ribose, DHQuercetin and a black pepper extract called bioperine. DHQuercetin is a flavonoid widely found in fruits and vegetables, which complements the actions of vitamin C and bioperine is a patented black pepper extract that may help to support absorption of vitamin C.


Six tips for an easier hay fever season


1. Use a barrier

It’s virtually impossible to filter pollen out of the air you breathe but it’s not impossible to reduce the amount of pollen entering your airways.
There are plenty of beeswax natural barrier creams that can be used within the nostrils that capture pollen entering the nose preventing it from coming into contact with your cells. Many sufferers find this a good way of reducing their symptoms.

2. Sweet honey

An age-old tradition for combating hay fever is to include locally produced honey into your diet. This helps your body build a natural defence to the pollens that you are exposed to within your local area.

3. Reduce alcohol

Wine, alcohol and beer all worsen the symptoms of hay fever and this is because all of these alcoholic drinks also contain histamine the chemical that naturally sets off the allergic reaction to pollen.

4. Omega 3 focus

According to research published in the European Journal of Clinical Nutrition a diet rich in omega-3 fats decreases the risk of hay fever. This makes it important for you to include oily fish, walnuts, flax seeds and chia seeds into your daily diet for a hay fever season omega-3 boost!

5. Chill out!

It is also worth remembering that stress may heighten the body’s sensitivity, meaning that lower levels of pollen that would normally be tolerated suddenly start to trigger symptoms. Other air pollutants such as traffic fumes can also irritate the nasal passages making it easier for hay fever to take a grip.

6. Dairy watch

Foods such as dairy products encourage the body to produce more mucus, which could enhance the severity of your allergic reaction.

Get prepared for this hay fever season so you can really start to manage your symptoms and take back control of your summer!



Susie Debice BSc Hons, Dip ION
Food Scientist and Nutritional Therapist

REFERENCES

  • Yazdani Shaik BD, Conti P. Relationship between Vitamin C, Mast Cells and Inflammation. J Nutr Food Sci. 2016; 6: 456.
  • Johnston C.S. (1996) The Antihistamine Action of Ascorbic Acid. In: Harris J.R. (eds) Subcellular Biochemistry. Subcellular Biochemistry (Ascorbic Acid: Biochemistry and Biochemical Cell Biology), vol 25. Springer, Boston, MA.
  • https://mthfrsupport.com.au/2016/09/dao-deficiency-and-histamine-the-unlikely-connection/
  • https://www.clinicaleducation.org/resources/reviews/histamine-histamine-degradation-and-histamine-intolerance/
  • Janeway CA Jr, Travers P, Walport M, et al. Immunobiology: The Immune System in Health and Disease. 5th edition. New York: Garland Science; 2001. Effector mechanisms in allergic reactions.
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Vitamin CHealth2a38a4a9316c49e5a833517c45d31070Wed, 15 Apr 2020 07:51:49 +0100
Four-step nutrition plan to deal with troublesome skinhttps://www.abundanceandhealth.co.uk/en/blog/post/1522-four-step-nutrition-plan-to-deal-with-troublesome-skin Problem skin conditions or prematurely ageing skin could impact on your self-esteem. However, opting for prescribed medications or chemical topical treatments often proves to be more of a short-term fix rather than a long-term solution. Food scientist and nutritional therapist Susie Debice suggests that nourishing the skin from within, by following a four-step nutrition plan, could help you achieve the longer lasting results you were hoping for.  

Common skin complaints vary from occasional dry or oily skin to the more impactful eczema, dermatitis, acne and psoriasis. Although each of these skin conditions are very different in their symptoms and contributory factors, they may all be supported by four key common nutritional strategies which offer underlying support for skin function and skin cell renewal. 

Step 1 Ditch the junk

Before we highlight our savvy skin nutrition tips, let’s first look at a few diet and lifestyle factors that could be contributing to your troublesome skin flare-ups. It’s the typical culprits that tend to have an acidic effect on body cells and tissues which you need to look out for. You guessed it! Cutting back on coffee, alcohol, sugar, refined carbs and processed foods may all have a positive impact on your skin tone. And if you’ve been burning the candle at both ends then getting some early nights and focusing on daily hydration with 2-3 litres of water a day, could mean you are more likely to kiss goodbye to dark circles or puffiness under the eyes and say hello to naturally glowing skin!

Step 2 Gut health

It’s not unusual for skin issues to reflect a level of intestinal imbalance. This is why some skin conditions tend to respond well to diets that eliminate trigger foods for common food allergies or intolerance such as dairy, gluten, wheat, soya and even tomatoes or strawberries. These intestinal immune reactions to foods may involve a level of inflammation which damages the delicate intestinal lining resulting in a condition called leaky gut which has been associated with acne rosacea and even eczema. 

The intestine wall houses approximately 70% of the body’s immune cells and is influenced and nurtured by the diverse gut microbiome which plays an important role in normal gut function and bowel regularity. Reducing stress, keeping hydrated and eating plenty of soluble fibre from soft fruits (prunes, pears, plums, apples), vegetables and wholegrains such as quinoa, oats and pulses, all helps to support gut function and balance the gut microbiome. Adding in extra digestive support with a good quality microbiome supplement is also a good idea to help better manage skin flare-ups.  

Step 3 Fat balance

We’re used to hearing about the role of saturated fats and how they contribute to heart disease, weight management and obesity but the types of fats in your diet could also influence inflammatory skin conditions such as eczema, psoriasis and acne. Saturated fats are easily converted by the body into inflammatory hormones called prostaglandins and leukotrienes which could escalate skin flare-ups. Time to cut back on red meat, dairy products (cheese, butter, cream, ice-cream and yoghurt) which all contain saturated fat. But remember, it’s important that you don’t go fat-free! 

There’s a group of essential omega fatty acids that are important for skin health and recovery. These omegas 3s are found in walnuts, chia seeds, oily fish and flax oil which the body can convert into anti-inflammatory prostaglandins so these are helpful for nourishing the skin from within. Swap olive oil for flax oil in salad dressings, replace red meat with a portion of salmon or trout and add a big spoonful of chia seeds to breakfast cereal and snack on walnuts instead of biscuits for a healthy daily serving of omega 3s. 

Step 4 Nutrient focus

The surface of the epidermis has a tough, protective layer of dead cells, which are continually worn away and replaced by new cells, which in turn are produced in the lower part of the epidermis. This skin renewal process is supported by nutrients such as iodine, zinc, vitamin A and vitamins B2, B3 and biotin.

Some skin conditions are influenced by an underlying hormonal (often testosterone) imbalance, such as acne or pimples that appear during puberty, or just before your monthly period, or skin blemishes that occur during the menopause. The mineral zinc is important for the maintenance of normal testosterone levels, so this mineral is important for hormone-related skin issues. Foods rich in zinc include pumpkin seeds, fish and meat. 

The main culprit for skin damage is cellular oxidative stress which tends to be generated by exposure to free radicals. Vitamin C helps to neutralise free radicals and protect cells from the harmful effects of oxidative stress. Foods that are high in vitamin C include purple and red berries, kiwi fruit, goji berries, citrus fruits, parsley and green leafy vegetables so finding ways to include these in your daily diet is very important for skin support. If you like to start your day with a morning smoothie then you could consider adding a teaspoon of either acai, rosehips, or baobab powder which are also all good sources of vitamin C. Stress often depletes vitamin C levels so it’s often advisable to think about topping up your diet with liposomal Altrient C as part of your daily skin ritual.  

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Vitamin CVitamin BHealthBeauty3fb451ca2e89b3a13095b059d8705b15Fri, 27 Mar 2020 16:32:02 +0000
Could nutrient deficiencies lead to hair loss?https://www.abundanceandhealth.co.uk/en/blog/post/1518-could-nutrient-deficiencies-lead-to-hair-loss Hair growth 

The hair follows a natural hair growth cycle, a set pattern of growth, rest and shedding through life but this process slows down as we age. Hair is made from a protein called keratin and is built by cells that are very similar to those found in the skin. Blood capillaries surrounding the hair follicles deliver nutrients required for hair growth and unless this process is properly replenished then hair growth may be drastically affected. Hair loss is thought to result from ageing, genetic predisposition, thyroid imbalance, eating disorders, hormone imbalance and of course, stress. 

Probably the main hair related concern is hair loss, it is more common in men, but women may also be affected. Hair loss, known as alopecia, may occur following illness or as a side-effect of medication, particularly chemotherapy and other factors include anaemia, infections, hormonal problems and shock or prolonged stress.

1. Hormone balance 

Signs of thinning hair may indicate an underlying condition relating to a possible hormone imbalance which contributes to hair condition and growth. Hair loss in women is often linked to hormonal changes and commonly the menopause may have the biggest impact. Hair does tend to thin with age and falling levels of oestrogen in women and testosterone in men tend to impact on the hair follicles, causing mild to severe thinning. 

With male pattern baldness, the process is gradual, usually starting with a receding hairline and/or a thinning of the hair at the crown. One contributing factor is believed to be high levels of dihydrotestosterone (DHT), a form of testosterone made by the enzyme 5-αlphareductase. In some men the hair follicles are oversensitive to DHT which creates a gradual thinning of the hair shaft and a shrinking effect for hair follicles. 

2. Stress and circulation

Smoking and stress may be very impactful on the growth and condition of hair. Alopecia areata is often associated with stress or trauma and results in sudden and generally temporary loss of patches of hair, but sometimes it may still lead to total hair loss. During prolonged stress the circulation to the scalp may be restricted which could have a knock-on effect of possible undernourishment to the hair root and a tendency towards hair loss. Finding ways to reduce stress along with scalp massage are important and improving exercise may also help to address circulation to the scalp.

Vitamin C supports the cells against oxidative stress which often becomes heightened during times of stress or for those who smoke. Introducing vitamin C rich foods into the diet such as colourful fruits and vegetables including berries, sweet peppers, citrus fruits and dark green leafy vegetables may help protect body cells from oxidative stress. Vitamin C is an essential nutrient for collagen production which is important for the normal health of capillary walls which supply blood to the hair follicles so supplementing with a liposomal form of vitamin C would also be recommended.

3. Diet and nutrient deficiencies

A healthy diet which is low in saturated fat and provides plenty of fiber from fresh fruits, vegetables and wholegrains is now being considered to have a potential role in inhibiting age-related hair loss. Key nutrients which help support good hair condition and normal hair growth include biotin, selenium and zinc. Yet researchers continue to highlight several nutrients to be important for hair health… 

Iron – an iron deficiency (low serum ferritin which reflects iron stores rather than iron levels in the blood) is a common nutritional contributing factor for hair loss. Red meat, white meat and fish provide an excellent source of iron but with the new move towards plant-based diets many of us may not be acquiring enough iron from a vegetarian or vegan diet. Plant foods such as lentils, beans and spinach contain iron and the absorption of iron is enhanced in the presence of vitamin C. Low iron status may also be relevant for women who suffer from heavy or prolonged periods, so a contributing factor for women with thinning hair. 

Supplementing with a gentle form of iron at the same time as a taking a good quality vitamin C supplement such as Altrient C may be a helpful strategy for vegans and women of a menstruating age. Interestingly, studies show that when combining iron with an amino acid called lysine, women were more likely to reach their target ferritin levels and were more likely to see positive results for hair volume.

B-vitamins – cereals, grains, nuts, seeds and pulses are good sources of the B-vitamins which help build resistance to stress. One B vitamin called biotin is known to help contribute to the maintenance of normal hair. Liposomal Altrient B Complex contains biotin alongside the whole family of B-vitamins, which also contribute to energy production, mental performance and mood. This formula also contains zinc and selenium which also contributes to the maintenance of normal hair. 

Changing the diet and supplementing with the natural remedies mentioned may help to slow hair loss down but your lifestyle is important too. Stopping smoking, increasing exercise and finding ways to alleviate stress are all an essential part of holding on to your hair.

References 

  1. Schmitt, J. V., Ribeiro, C. F., Souza, F. H. D. M. D., Siqueira, E. B. D., & Bebber, F. R. L. (2012). Hair loss perception and symptoms of depression in female outpatients attending a general dermatology clinic. Anais brasileiros de dermatologia, 87(3), 412-417. http://www.scielo.br/scielo.php?pid=S0365-05962012000300010&script=sci_arttext&tlng=es Accessed 17.5.19
  2. Hu, H. M., Zhang, S. B., Lei, X. H., Deng, Z. L., Guo, W. X., Qiu, Z. F., ... & Duan, E. K. (2012). Estrogen leads to reversible hair cycle retardation through inducing premature catagen and maintaining telogen. PloS one, 7(7), e40124.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3390338/ Accessed 17.5.19
  3. - Moeinvaziri, M., Mansoori, P., Holakooee, K., Safaee Naraghi, Z., & Abbasi, A. (2009). Iron status in diffuse telogen hair loss among women. Acta Dermatovenerologica Croatica, 17(4), 0-0. ADC_2009_475.PDF Accessed 17.5.19
  4. Le Floc'h, C., Cheniti, A., Connétable, S., Piccardi, N., Vincenzi, C., & Tosti, A. (2015). Effect of a nutritional supplement on hair loss in women. Journal of cosmetic dermatology, 14(1), 76-82. https://onlinelibrary.wiley.com/doi/abs/10.1111/jocd.12127 Accessed 17.5.19
  5. - Banihashemi, M., Nahidi, Y., Meibodi, N. T., Jarahi, L., & Dolatkhah, M. (2016). Serum vitamin D3 level in patients with female pattern hair loss. International journal of trichology, 8(3), 116. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5007917/ Accessed 17.5.19
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Vitamin CHealth42d6c7d61481d1c21bd1635f59edae05Fri, 13 Mar 2020 11:27:50 +0000
Easy Wellness Hacks For A Vibrant New Youhttps://www.abundanceandhealth.co.uk/en/blog/post/107-easy-wellness-hacks-for-a-vibrant-new-you Step 1: Re-evaluate your ‘five-a-day’

It’s fairly common knowledge these days that you should try and aim for five portions of fruit and vegetables a day, but do you? And is it really sufficient?

The general consensus amongst nutritionists is that this figure should be closer to ten portions a day. A growing body of evidence suggests that people who eat more fruit and vegetables as part of an overall healthy diet are more likely to have a reduced risk of a range of chronic conditions like diabetes and cardiovascular disease.

Sports enthusiasts will be glad to know that some of the nutrients in fruit and vegetables such as vitamin C also help to aid recovery after an energetic work out. In fact, research evidence has identified that not only does vitamin C contribute to normal energy-yielding metabolism it also contributes to the reduction of tiredness and fatigue. It may also help to counter the negative effects of extreme exercise by contributing to the protection of cells from oxidative stress.

Fruit and vegetables are generally low in calories so they are unlikely to sabotage your healthy New Year diet plans plus they’re also packed with an enormous range of vitamins, minerals, antioxidants, flavonoids and fibre.

 Simple solutions for increasing fruits, vegetables and vitamin C

  • Swap a couple of your usual breakfasts for a fruit smoothie made with colourful berries and added protein from a spoonful of yoghurt.
  • Half fill your plate with a mix of colourful vegetables.
  • Snack on dried fruit such as raisins, apricots and prunes. These are easy to carry and store well. 
  • Frozen vegetables are quick and easy to use and can be just as nutritious as fresh vegetables.
  • You could pack loads of vegetables into soups and stews which make a tasty and filling comfort food style meal for these colder months.
  • Consider a vitamin C supplement, like Altrient C, if dietary restrictions mean you can’t always meet the recommended guidelines for fruit and vegetables.

As well as its important contribution to cell protection, vitamin C also contributes to the regeneration of the reduced form of vitamin E, so you get two benefits for the price of one!

Step 2: Add some essential fatty acids to your diet

The omega 3 essential fats EPA and DHA found in foods like salmon, walnuts, mackerel and flaxseeds are as their name suggests ‘essential’ as your body can’t produce them so they must be obtained from your diet. These ‘healthy’ fats play an important role in many body functions. Research has identified that DHA contributes to the maintenance of normal brain function and normal vision, and the combined actions of EPA and DHA have been found to contribute to the normal function of the heart. Great news for those that are determined to support their cardiovascular health not just in 2020, but well into old age.

Step 3: Try cooking with coconut oil

Unlike most other fats in the diet that consist of long-chain fatty acids, coconut oil is made up mostly of medium-chain fatty acids (MCFAs). This gives very different chemical properties to coconut oil compared to other fats and oils. Rather than storing MCFAs as fat, the body utilises them very quickly to produce energy, like carbohydrates. This is particularly useful for people on low carbohydrate diets that want to fend off tiredness and fatigue.

An added bonus is that coconut oil contains linoleic acid which contributes to the maintenance of normal blood cholesterol levels.

Step 4: Get the most from your exercise routine

If you’re a fitness enthusiast and can’t wait to shed a few pounds and get back in control of your health, then don’t rule out a little helping hand. Supplementing with carnitine could be a valuable ‘add-on’ to a well thought out diet and exercise plan. 

L-carnitine is one of many important co-factors in the biological pathways that transform fat into fuel for energy. It is concentrated in tissues like skeletal and cardiac muscles that utilise fatty acids as dietary fuel. Topping up on this nutrient makes sense especially if you are cutting out meat products from your diet, which a good source of carnitine. 

Researchers have found that acetyl L-carnitine is the most well-absorbed form of carnitine, but even that could be hindered if taken in the form of standard supplements with low bioavailability. Nutrition experts agree that liposomal supplements such as Altrient are by far the best choice if you want to guarantee superior absorption.

What’s more if you’re facing the New Year as a committed vegan, your weight loss eating plan could be much less challenging with the support of Altrient Acetyl L-Carnitine.

Step 5: Time to chill and de-stress

Don’t race into each month with a ‘to do list’ as long as your arm the more you give yourself to do the less achievable it seems and the easier it is to become stressed. Even though your body can cope pretty well with many tasks, you do need time to chill out and relax.

Raised stress levels could affect your blood pressure and may also deplete your body of essential nutrients that are vital for supporting the immune system and keeping your energy up. It’s no surprise that many people fall ill after a hectic Christmas and New Year. No point eating extra fruit and vegetables if stress wipes out the benefits and you can’t make it to the gym!

Planning ahead and delegating jobs to friends or family can take the pressure off and create some ‘me’ time so you can listen to music, read a book, potter in the garden or do anything else that helps you to relax.

When it comes to stress the B vitamins, specifically vitamins B1, B2, B6, B12 and niacin are essential for supporting the normal functioning of the nervous system and are vital for helping you cope with extra demands at this time of year. What’s more these same B vitamins also contribute to normal energy-yielding metabolism, something that is often in short supply throughout the early months of the year after an indulgent festive period. 

Jacqueline Newson BSc (Hons) Nutritional Therapy

References

  1. Anitra C Carr et al. Human skeletal muscle ascorbate is highly responsive to changes in vitamin C intake and plasma concentrations. Am J Clin Nutr. 2013; 97, (4): 800-807.
  2. Evangeliou A and Vlassopoulos D. Carnitine Metabolism and Deficit –When Supplementation is Necessary? Current Pharmaceutical Biotechnology. 2003: 211-219.
  3. Harris WS. Fish oils and plasma lipid and lipoprotein metabolism in humans: a critical review. The Journal of Lipid Research. 1989; 30: 785-807.
  4. Kostkiewicz M and Pauwels EK. Fatty acid facts, Part III: Cardiovascular disease, or, a fish diet is not fishy.Drug News Perspect.2008; 21, (10) 552-6.
  5. Müller DM, Seim H, Kiess W, Löster, H and Richter T. (2002) Effects of Oral l-Carnitine Supplementation on In Vivo Long-Chain Fatty Acid Oxidation in Healthy Adults. Metabolism, 2002; 51, (11): 1389-1391.
  6. Odo S, Tanabe K and Yamauchi M. A Pilot Clinical Trial on L-Carnitine Supplementation in Combination with Motivation Training: Effects on Weight Management in Healthy Volunteers. Food and Nutrition, 2013; 4: 222-231.
  7. Reda E, D'Iddio S, Nicolai R, Benatti P and Calvani M. The Carnitine System and Body Composition. Acta Diabetol, 2003; 40: 106-113.
  8. Schwalfenberg G. Omega-3 fatty acids: Their beneficial role in cardiovascular health. Canadian Family Physician. 2006; 52(6):734-740.
  9. Stough C, Simpson T, Lomas J et al. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. 2014;13 (1):122.
  10. Simopoulos AP. The omega-6/omega-3 fatty acid ratio: health implications. OCL 2010; 17(5) : 267–275.
  11. Wutzke KD and Lorenz H. The Effect of l-Carnitine on Fat Oxidation, Protein Turnover, and Body Composition in Slightly Overweight Subjects. Metabolism, 2004; 53, (8): 1002-1006.
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Vitamin CAcetyl L-CarnitineVitamin BHealthVideoa97da629b098b75c294dffdc3e463904Wed, 05 Feb 2020 10:00:00 +0000
Are you low in vitamin C?https://www.abundanceandhealth.co.uk/en/blog/post/1506-are-you-low-in-vitamin-c Chances are if you are a smoker or you’re not eating enough vitamin C rich fruit and vegetables at each meal – then you may very well be low in vitamin C. The UK government recommends five portions of fruit and vegetables a day to keep healthy, but many people find this difficult to achieve. 

According to Eurostat statistics, in 2014 only one in seven people across the entire European Union (EU) reported consuming at least five fruits and vegetables daily.(1) In addition to this, research has identified that smokers are three times more likely to be severely vitamin C deficient.(2) So what are the consequences of not getting enough vitamin C?

Fatigue 

Vitamin C (ascorbic acid) is part of a complex chain of events within the body that generates energy. Specifically, it helps to synthesise carnitine, which plays an important role in energy production by helping to transform fat into energy. Carnitine transports long chain fatty acids into the mitochondria, (the powerhouses in our cells) so they can be burned to produce energy. An absence of vitamin C may impair the creation of carnitine. In addition to this vitamin C increases iron absorption and without adequate iron the body could easily become anaemic. Fatigue is one of the most common signs of iron deficiency. 

Bleeding gums, gingivitis or loose teeth 

Another of vitamin C’s key roles in the body is to contribute to normal collagen formation for the normal function of skin, bones, cartilage, teeth, gums and blood vessels. Without collagen, the walls of blood vessels could become extremely fragile and may damage easily. A lack of collagen could also lead to difficulty healing. Bleeding gums, gingivitis or loose teeth are signs of scurvy and could possibly indicate that there may be deterioration in collagen and a possible vitamin C deficiency. 

Slow wound healing and bruising

If you notice your wounds are taking longer than usual to heal and bruising occurs easily, then this might suggest you are not getting enough vitamin C in your diet to help the body synthesise collagen and build tissues. Because vitamin C contributes to normal collagen formation for the normal function of skin and blood vessels it offers valuable nutritional support for healing wounds and forming scar tissue.

Tired, dry, wrinkled skin

Vitamin C is notable for its important role in supporting skin health because of its contribution to normal collagen formation for the normal function of skin. Therefore, it stands to reason that a deficiency in vitamin C may lead to poor skin health. Dryness and lack of moisture also contributes to premature ageing and the appearance of wrinkles. 

Over exposure to the UV rays in sunlight tends to increase the production of free radical molecules that lead to oxidative damage in the delicate skin tissues, which may accelerate the skin ageing process. Vitamin C functions to protect the skin from the damaging effects of free radicals because of its role in contributing to the protection of cells from oxidative stress.

Joint aches and pains

Because of the body’s requirement for vitamin C to contribute to normal collagen formation for the normal function of cartilage, a dietary deficiency of vitamin C may affect the formulation of cartilage in normal joints. Cartilage is weakened in conditions such as arthritis and there may be additional cellular damage due to oxidative free radical activity. Vitamin C’s neutralising properties may help to counteract this damage by contributing to the protection of cells from oxidative stress as well as supporting the generation of new cartilage. Taking non-steroidal anti-inflammatory drugs prescribed for arthritis may lower the levels of vitamin C contributing to further problems.

Depression and mood swings

Studies have identified that people with depression have significantly lower levels of certain antioxidants including vitamin C than their healthier counterparts. Research into depression in the elderly has also found that low levels of vitamin C may be a factor. This may be due in part to vitamin C’s contribution to the normal functioning of the nervous system and its contribution to normal energy yielding metabolism. The brain is one of the most metabolically active organs in the body and as such has particularly intense energy demands.(3)

It is thought that the link between vitamin C and low mood may be due to imbalanced neurotransmitter levels. Ascorbic acid (vitamin C) participates as a cofactor in several enzyme reactions including those involved in the synthesis of neurotransmitters such as dopamine and norepinephrine – which are involved in regulating mood.

Encouraging older people to include more fruit and vegetables in their diet is wise, however for those that are unwilling or unable to cook a supplement may be advisable.

Always picking up coughs and colds?

According to research vitamin C contributes to the normal function of the immune system, so it is not unreasonable to assume that a vitamin C deficiency may be associated with a suppressed immune system. Evidence suggests that vitamin C concentrations in the blood plasma and white blood cells decline during infections and stress, and that vitamin C may be involved in the biological mechanisms that enhance the production of the white blood cells that we need to ingest or destroy bacteria and viruses. What’s more recent research has shown that if taken at the onset of a viral infection, vitamin C consumption could help reduce the duration and severity of a cold.

Fortunately, we have plenty of access to fresh fruit and vegetables in Europe, so if you suspect you may have a vitamin C deficiency this is easily remedied. However, if your diet restricts your fruit and vegetable intake, or you simply don’t find it easy to include them in your meals, supplementing with vitamin C is an effective and easy option. 

Choosing the right vitamin C may present a dilemma, unfortunately standard oral vitamin C supplements are not well absorbed. What’s needed is a high-quality vitamin C with superior absorption such as liposomal Altrient C

Liposomal forms of vitamin C offer superior absorption

Altrient C offers the perfect solution because of its scientifically proven liposomal delivery method. This powerful form of transportation encapsulates the nutrient in a microscopic phospholipid bubble that carries it directly to bloodstream and to the cells, protecting it from the oxidation and degradation normally encountered during digestion. Altrient C is the most effective option for supplementing with this multifunctional nutrient. 

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

References

  1. Clarke DD & Sokoloff L. Regulation of Cerebral Metabolic Rate. https://www.ncbi.nlm.nih.gov/books/NBK28194/ [Accessed 11.12.19]
  2. Eurostat. Fruit and vegetable consumption statistics. Statistics explained. 15.11.18. https://ec.europa.eu/eurostat/statistics-explained/pdfscache/68501.pdf [Accessed 11.12.19]
  3. Hamer M et al. Depression, Physical Function and risk of mortality: National Diet and Nutrition Survey in Adults older than 65 years. American Journal of Geriatric Psychiatry 2011.
  4. Léger D. Scurvy: reemergence of nutritional deficiencies. Can Fam Physician. 2008;54(10):1403–1406.
  5. NHS. Scurvy. https://www.nhs.uk/conditions/scurvy/[Accessed 11.12.19]
  6. Robert E. Hodges, James Hood, John E. Canham, Howerde E. Sauberlich, Eugene M. Baker, Clinical manifestations of ascorbic acid deficiency in man, The American Journal of Clinical Nutrition, 1971; 24, 4: 432–443.
  7. Schectman G, Byrd JC, Gruchow HW. The influence of smoking on vitamin C status in adults. Am J Public Health. 1989;79(2):158–162. doi:10.2105/ajph.79.2.158
  8. Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013;4(2):143–146. doi:10.4103/2229-5178.110593

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Vitamin CHealthb5488aeff42889188d03c9895255ceccFri, 24 Jan 2020 10:00:00 +0000
The Ultimate Glutathione Guide by Dr Levyhttps://www.abundanceandhealth.co.uk/en/blog/post/1505-the-ultimate-glutathione-guide-by-dr-levy In this article we discuss 10 of the amazing health benefits of glutathione, extracted from Dr Levy’s fascinating booklet GSH – The Master Defender. Dr. Thomas E. Levy is a board-certified cardiologist and has written six books on health-related issues.

Glutathione (GSH) 

As a water-soluble tripeptide containing sulphur and three amino acids, glutathione is an essential cofactor for many enzymes that play a pivotal role in several important metabolic functions including:

  • Reducing oxidative stress
  • Maintaining redox balance
  • Enhancing metabolic detoxification
  • Regulating the immune system

Glutathione can be found in high concentrations in all cells of the human body, particularly the liver. Medical interest in GSH continues to increase as research demonstrates the protective and health-supporting properties of GSH throughout the body. Even though the body makes GSH, it can often struggle to maintain healthy levels due to the continual onslaught of oxidative stress. As a result, many informed individuals want to enhance their natural GSH levels. But it’s only IV infusions of GSH and oral liposomal GSH that are considered to deliver intact glutathione straight to the blood and to the cells. Let’s look at how this indispensable nutrient works within the body…

1. GSH works in synergy with vitamin C

On an intracellular (within the cell) level, GSH is involved in complex molecular mechanisms that offer systemic protection against oxidative and free radical damage. Vitamin C performs the same functions in an extracellular (outside the cell) capacity. Biologically, there is a fundamental synergy between vitamin C and GSH as they help recharge and enhance each other. In fact, one of the most important functions of vitamin C is to help maintain normal GSH levels inside the cell. Together they make a strong team helping to support the health for all body cells, tissues and organs.

2. GSH and cellular health.

Glutathione is so important to the health of every cell in the body that cell death is likely when GSH levels inside cells drop too low. Healthy, unchallenged cells can produce a sufficient amount of GSH for a host of protective and metabolic functions. Even without the extra toxic demands exerted by 21st century living, the requirement for GSH production is very high. However, normal energy production within the cell creates a host of pro-oxidant waste products, which GSH helps neutralise. When there are additional pressures of emotional or physical stress, radiation, infection, an unhealthy diet, toxins, heavy metals, and the invasion of pathogens, cellular levels of GSH could become quickly depleted, which may result in cellular damage.

3. GSH as a master defender

An antioxidant is a substance that inhibits or prevents oxidative damage by supplying electrons back to a substance that was oxidized (repair) or by supplying electrons directly to the oxidant substance before it has the opportunity to become oxidised (prevention). An antioxidant helps “prevent” oxidation from free radicals by neutralizing them with an infusion of electrons. GSH helps recharge antioxidants with a steady flow of electrons to help maintain the cell’s antioxidant pool. GSH helps regenerate the antioxidant potential of superoxide dismutase (SOD), alpha lipoic acid and vitamins C and E, protecting the cell from a chain reaction that could cause damage to the cell.

4. GSH and immune support

The immune system has an impressive, very complex defence system composed of antibodies, mast cells, macrophages and lymphocytes to thwart the attacks of ever-present toxins and pathogens. Mast cells and white blood cells are under constant attack and require a variety of micronutrients including GSH to remain effective in the battle. Researchers have revealed that GSH has an important role in helping to support immune cells. Lymphocytes are the backbone of the active immune defence and studies show that increasing GSH blood levels helps support lymphocyte proliferation and differentiation into natural killer cells and T-Cells. GSH is also thought to participate in the signals involved in the body’s immune response.

5. GSH and brain health

Brain cells produce more potentially damaging oxidation products per gram than any other tissue in the body. It would be difficult to overstate how important GSH is in protecting and supporting normal brain health. Some types of brain injury (stroke, traumatic injuries, heavy metal toxicity), brain disease (Parkinson’s, Alzheimer’s, MS), and brain disorders (schizophrenia, depression, sleep disorders) may be accompanied by oxidative stress and greatly diminished GSH levels. Studies show that elevating GSH levels in the brain may help prevent the development of some of these disorders. 

What’s more, evidence suggests that GSH could be capable of protecting against the cellular damage created by an excess of dopamine and it appears to be much more effective in this capacity than vitamin C or vitamin E.

6. GSH for cardio health

The synergetic effects of GSH and vitamin C are most visible in the coronary arteries. When nitric oxide activity is low in the cells lining the inside of the arteries, vascular spasm is more likely to occur, resulting in a constriction of these blood vessels. Research in patients with atherosclerosis has shown that GSH and vitamin C supplementation supports nitric oxide activity, relaxing vascular spasms and helping blood flow. After a heart attack, free radicals could become elevated which could impact the affected heart tissue of its GSH stores. When researchers took measures to prevent this depletion of GSH content, the affected heart tissue showed substantially less damage. 

7. GSH and lung health

The lungs, where the exchange and presence of oxygen is continuous, are particularly vulnerable to reactive oxygen species (ROS), which at high concentrations could overwhelm the availability of antioxidants culminating in oxidative stress. In terms of lung disease, researchers consider GSH to be one of the most important molecules present in the lung and lung secretions for helping neutralise ROS. 

Low GSH levels in the lungs may create conditions whereby disease and damage are more likely. In addition, lung disease itself consumes GSH more rapidly, resulting in a vicious cycle of potentially lowered protection and the potential for further damage. Clinical research exists on GSH with conditions such as asthma, chronic obstructive pulmonary disease, acute respiratory distress syndrome, cystic fibrosis and lung injury. Research evidence has identified that various GSH therapies show great lung-protective capabilities and may help to ease symptoms associated with chronic lung disease.

8. GSH and eye health

Virtually all diseases of the eye, particularly those associated with the progressive loss of vision, are intrinsically linked with a loss of antioxidant stores and an increase of oxidative stress. Studies now show conclusively that cataracts, glaucoma, and macular degeneration are always accompanied by, and significantly worsened by, ongoing and un-neutralised oxidative stress in the eye. 

According to research, when GSH concentrations remain above a certain level, cataract formations tend not to occur. Researchers found the fluid bathing the lens inside the glaucomatous eye to be deficient in GSH. Further research suggests GSH supplementation and the use of high-dose vitamin C may play a preventative role s for eye disorders.

9. GSH and liver health

When the liver is healthy, it produces sufficient quantities of GSH to perform its own important detoxification functions and also creates and dispenses a GSH surplus into the bloodstream for use throughout the body. Over time, exposure to a great variety and quantity of toxic chemicals encountered in everyday living may contribute to poor liver function. As the liver becomes compromised, it struggles to meet its own GSH needs and there is little surplus GSH secreted into the blood for other organs of the body. Research shows that depressed GSH levels in the liver are intrinsically linked to liver disease and liver damage

Dietary restrictions or an imbalance in your general health could influence your liver’s antioxidant and nutritional demands. Providing the correct balance of nutrients can sometimes be challenging, in these circumstances supplementing with a high quality rapidly absorbed product like Altrient GSH and Altrient C may offer valuable nutritional support.

10. Glutathione, ageing and chronic disease 

The argument for an inseparable relationship between depressed GSH levels and the progression of ageing couldn’t be more convincing. Research has demonstrated that GSH levels drop as the body ages. A statistical study examining an elderly population compared GSH blood levels of the healthy adults with a similarly-aged group of unhealthy individuals. GSH levels in the healthy group were significantly higher, further suggesting a basic role of depressed GSH levels in the process of ageing, or at least in the diseases commonly associated with aging. Most of the diseases associated with aging — such as arthritis, heart disease, cataracts, macular degeneration, Alzheimer’s, senile dementia, and some cancers — are thought to worsen more rapidly in the face of a significant GSH deficiency.

Glutathione and youthful glowing skin

Recently glutathione has been gaining popularity by people looking for a safe and natural alternative to chemical-based and potentially harmful skin whitening treatments. Glutathione is thought to work by protecting skin cells from free radical damage and inhibiting the production of melanin – the skin pigment responsible for freckles, moles, age spots and dark patches. Most skin lightening treatments involve the administration of intravenous glutathione but studies are also starting to investigate the role of glutathione supplements and glutathione creams for their potentially positive effects on skin conditioning, smoothing uneven skin tone, suppressing wrinkles, healing skin blemishes and supporting skin lightening.

Choose a liposomal GSH for real health benefits that make a difference

Amazingly enough, medicine and physiology are becoming less complex as time goes on, as quality research continues to accumulate. Sometimes, something too good to be true, really is true. This is certainly the case with high quality and properly dosed nutrients. And now, liposome encapsulated GSH and vitamin C are proving to be the most elite and spectacularly successful of nutrient supplementation available. Oral liposome encapsulation technology is proving to make many costly and painful intravenous administrations largely unnecessary. The dawn of a new healing therapy has arrived! A good quality source or liposomal GSH is manufactured by LivOn Labs with the Altrient trade mark.

Please note - This article was created and edited by Food Scientist Susie Debice and nutritional therapist Jacqueline Newson using extracts from the booklet GSH Master Defender by Dr Levy MD.

References for Glutathione and Skin 

  • Clin Cosmet Investig Dermatol. 2014; 7: 267–274. Skin-whitening and skin-condition-improving effects of topical oxidized glutathione: a double-blind and placebo-controlled clinical trial in healthy women. Fumiko Watanabe, Erika Hashizume, Gertrude P Chan, and Ayako Kamimura
  • Int J Cosmet Sci. 2005 Jun;27(3):147-53. doi: 10.1111/j.1467-2494.2005.00235.x. Glutathione as a depigmenting agent: an overview. Villarama CD1, Maibach HI.

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Vitamin CGlutathioneHealth0c9ebb2ded806d7ffda75cd0b95eb70cThu, 16 Jan 2020 10:00:00 +0000
High five for a plant-based Januaryhttps://www.abundanceandhealth.co.uk/en/blog/post/1504-high-five-for-a-plant-based-january Does the prospect of a New Year and new challenges fill you with excitement? Are you ready to try something that could really make a difference not only to your own personal health but to the rest of the planet? 

Yes - we’re talking wholefood plant-based eating, a lifestyle choice that is building momentum around the globe. In the UK alone, statistics show a third of the population are either reducing their meat consumption or trying to give up eating meat entirely. One influential publication that’s contributing to this global transition is a book by Dr. T. Colin Campbell called The China Study. This book explores the issues relating to the environmental impact of animal farming and highlights the benefits of a more plant-based diet. So, if your future health is a subject that’s close to your heart then let’s talk about how this way of eating could make perfect sense for you and the planet.

The evolutionary perspective

Although the human gut is capable of digesting both plant and animal foods, there are a few key factors about human physiology that suggest we evolved to digest mostly plant foods:

  • We have 20 molars and 8 front incisor teeth, perfect for crushing, grinding and biting into plant foods
  • We only have 4 canine teeth - useful for eating meat
  • Our jaws swing both vertically to tear foods, and laterally to crush, whereas the jaws of solely meat eating mammals swing only vertically 
  • The long length of the human gut supports our preference for plant foods; herbivores have a bowel length comparable to humans, whereas carnivores typically have a short bowel
  • Chimpanzees, which are the closest living relative to humans, eat mainly fruit and vegetables; only 1-3% of their diet is of animal origin.(11)

What’s wrong with meat?

The meat you find in your supermarket today is quite different from the meat eaten by hunter-gatherers thousands of years ago. Domesticated meat today has much higher fat levels than wild animals and the type of fat is different too. 

Domestic beef contains primarily saturated fats and only trace amounts of omega-3 fatty acids. By contrast wild meat contains over five times more polyunsaturated fat per gram and healthier levels of omega 3s.(3) These beneficial omega fats provide nutrients that help support cholesterol balance and protect and maintain body cells, helping reduce risk factors associated with strokes and heart disease.(4)

As a source of protein meat is not doing us any favours. Although protein is essential, most people eat far too much - the problem is it promotes disease. Studies show meat eaters have a significantly higher risk of high blood pressure, imbalanced blood lipids, high BMI and increased waist to hip ratio, all factors which may lead to heart disease.(1) 

What’s more, evidence suggests that middle-aged people who consume a diet rich in animal proteins have a four times greater risk of dying from cancer. Specific types of cancer such as pancreatic, bowel and prostate cancer have been linked with red meat consumption and stomach cancer is associated with eating too much processed meat. (2, 8, 9)

The strong association between processed meats and cancer has prompted the World Health Organisation to classify processed meats as a Group 1 carcinogen.

Saving the environment

Animal agriculture occupies the majority of land worldwide but only delivers 18% of calories and 37% of protein into the food system for global consumption.(9) What’s more, 65% of land used to house and grow feed for farmed animals has been at the expense of native forests and grasslands.(6)

In the UK, experts believe that redesigning farming systems to grow food crops directly for human consumption allows for a higher production of healthier nutrient dense foods such as vegetables, nuts, pulses, fruits and wholegrains and may also contribute to reducing green-house gas emissions by 70% and reduce the area of land required to produce food by 76%. Furthermore, moving from animal-based to plant-based food production could actually increase protein availability.(6)

This is only a snapshot of the many factors that contribute to global warming and the reduction of our natural environment, but it is important nevertheless.

The health benefits of plant-based eating

Overwhelming evidence indicates that humans are better suited to wholefood plant-based nutrition.(8) It would appear that deviating from a predominantly plant-based diet, is a major factor in the development of many chronic diseases.

A diet rich in vegetables and fruit has been shown to reduce some of the risk factors associated with heart disease, Type 2 diabetes, digestive problems and various cancers as well as supporting blood sugar balance. What’s more wholegrains offer a complete package of benefits, unlike refined grains which have had most of their valuable nutrients stripped out during processing. Studies suggest that wholegrains could significantly lower cholesterol and insulin levels.(5)

According to the China Study (2005), which surveyed 6,500 adults in 65 different regions across China to observe the links between animal product consumption and chronic illnesses; the consistency of results led to one conclusion - the closer people came to an all plant-based diet, the lower the risk of chronic disease.(3)

What does a plant-based diet look like?

Eating a plant-based diet is quite straightforward and despite commonly held opinions, meat sourced protein is not essential. The important thing is to eat a wide and colourful range of fruit and vegetables as well as a variety of plant protein sources to ensure you get a good balance of all the essential amino acids your body needs. 

Plant foods that contain high levels of protein include: beans, quinoa, lentils, chickpeas, nuts, seeds, brown rice and tofu. 

A typical plant-based menu might include:

  • Breakfast – muesli, fresh berries, almond milk
  • Lunch – jacket potato and baked beans
  • Dinner – veggie and tofu stir fry with rice

When to supplement and why

If you’re planning on giving up animal food products entirely there are two nutrients that you may struggle to gain from your diet alone, vitamin B12 and vitamin D.

  • Vitamin D – A meat free diet contains little, if any, vitamin D without daily exposure to sunshine, fortified foods and certain mushrooms. Supplementing is a good move especially in the winter months.
  • Vitamin B12 – Deficiency of this crucial nutrient is more common amongst the elderly and strict vegans. If this is you it would be wise to take a vitamin B complex. Altrient B Liposomal B Complex includes the all-important vitamin B12 in a clever delivery system that ensures speedy and maximised absorption.

If you’re not ready to jump straight in, why not at least try a plant-based January? Keep a journal and record your mood, energy levels, sleep quality and weight. The results may surprise and impress you, paving the way for a more flexible approach to nutrition. You certainly won’t be alone, some of the UK’s top celebrity chefs including Hugh Fearnley-Whittingstall, have embraced the concept that less is more where meat products are concerned. 

Hugh says, “I am convinced that we need to eat much less meat, fish and dairy for the good of the planet, the welfare of farm animals and for the benefit of our health. Plants should be front and central in our diets.”(10)

He and many other food and nutrition experts are convinced it is the way forward for a better planet and better health.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  1. American Heart Association. Polyunsaturated fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats [Accessed 3.12.19] 
  2. Bouvard V et al. Carcinogenicity of consumption of red and processed meat. The Lancet 2015; 16,16; 1599-1600.
  3. Campbell TC & Campbell TM (2005). The China Study. BenBella Books: USA.
  4. D. Li. “Chemistry behind Vegetarianism”. Journal of Agricultural and Food Chemistry. 2011; 59, 3: 777 – 784.
  5. Harvard School of Public Health. The Nutrition Source, Whole Grains. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/ [Accessed 3.12.19] 
  6. Harwatt H & Hayek MN. Eating away at climate change with negative emissions. https://animal.law.harvard.edu/wp-content/uploads/Eating-Away-at-Climate-Change-with-Negative-Emissions%E2%80%93%E2%80%93Harwatt-Hayek.pdf [Accessed 3.12.19]
  7. https://www.scientificamerican.com/article/diet-high-in-meat-proteins-raises-cancer-risk-for-middle-aged-people/ [Accessed 3.12.19]
  8. https://www.nhs.uk/live-well/eat-well/red-meat-and-the-risk-of-bowel-cancer/.[Accessed 3.12.10]
  9. https://www.cancercouncil.com.au/21639/cancer-prevention/diet-exercise/nutrition-diet/fruit-vegetables/meat-and-cancer/. [Accessed 2.12.19]
  10. https://www.rivercottage.net/news/a-word-from-hugh-about-veganism. [Accessed 2.2.19]
  11. Mitani JC et al.  Diet of Chimpanzees (Pan troglodytes schweinfurthii) at Ngogo, Kibale National Park, Uganda, 1. Diet Composition and Diversity. American Journal of Primatology 2012; 74:114-129.
  12. Murray M & Pizzorno J (2006). The Encyclopaedia of healing foods. Time Warner Books:UK.

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Vitamin BHealth49b8b4f95f02e055801da3b4f58e28b7Wed, 08 Jan 2020 10:00:00 +0000
Fresh Resolutions – set your intentions for a healthy 2020https://www.abundanceandhealth.co.uk/en/blog/post/1508--fresh-resolutions-set-your-intentions-for-a-healthy-2020 Here’s our guide for helping you create your New Year’s resolutions, how to make them realistic, achievable and relevant…

Fresh Resolutions, Ireland

We are absolutely delighted to announce that Altrient is one of the returning partners for the Fresh Resolutions Annual Conference in Ireland on the 4th January 2020. If you are unclear about what to focus on or how to set your new intentions for the year ahead then this holistic event, hosted by The University of Life, could help kick start your new year ahead. 

The conference features leaders in different health and wellbeing disciplines to help support attendees in their pursuit of a better year ahead. Whether you’re looking to enhance energy levels, increase your productivity, search for inspiration or just want to meet great like-minded people, this outstanding event is an uplifting and informative day. 

What is the University of Life?

The University of Life is an organisation that believes there’s no greater wealth acquired than all that you learn in life through experiences gained, challenges faced and the lifelong pursuit of knowledge, all of which shapes our personal development and wellbeing. The University of Life is centred around the sharing of these life lessons, experiences, strategies for success, hacks and wisdom and the Fresh Resolutions event is the perfect platform to explore and share new ideas for 2020.  

Altrient Ambassador Claire McGraith

There’s a packed full day of keynote speakers all expertly curated to inspire change for the better in you, across all areas of your life. Come and join us in supporting our Altrient Ambassador Claire McGrath for her 2.30pm Meditation and Breath Work class with take-home techniques to help you find peace of mind and unwind from daily stress. 

4 Steps to creating effective resolutions

If a trip to Ireland isn’t possible for you then you still have the opportunity to create your own fresh resolutions for 2020. There’s definitely a skill required when setting a New Year resolution and following the steps of Reflect - Value - Action - Reward could help you achieve it. If you follow these steps then you are more likely to set yourself achievable goals and succeed, rather than set your expectations too high and fail or abandon your new intentions.

  1. Reflect – start by reflecting over the year that has passed. What are the things that you feel you haven’t managed to achieve or that you feel are missing from your life? Don’t just limit yourself to one area of your life as this could end up making you rather one-dimensional. Take a good 360 spin around all areas of your life – health, work, family, friends, creativity, fitness, food and relaxation. Rather than think about things that you could restrict or avoid, change your focus to considering the things that you can add to these areas of life, identifying the small things that could make a profound difference is the key to a much more fulling life.
  2. Value – don’t just quickly rattle off a bunch of ideas that sit nice and neatly on a typical New Year’s resolutions list. Instead be more considered about your approach, take a moment to assess and visualise how these things could add value to your life. Then, rule out the things that take a whole heap of effort and only deliver a small amount of value and rule in the easier, more realistic and achievable resolutions which deliver real heartfelt value. This way, you’re more likely to create a highly specific, highly personalised doable list of New Year’s resolutions. 
  3. Action – forming your New Year’s resolutions list is the easy part! Turning your words and good intentions into actions is what makes you succeed. Next to each point on the list jot down notes about how and when you will action each point. What do you need to get in place to make each point happen? Is it scheduled time in your diary? Is it contacting someone for some information – if so when will you do this? Do you need to purchase a piece of equipment – when can you budget for this? Getting down to the finer details is an import stage in turning thought into actions. 
  4. Reward – some of your New Year’s resolutions will automatically be accompanied by the reward of good results. However, for the more challenging or life changing resolutions why not state how you will reward yourself for the commitment and effort sustained to tick these resolutions off your list. There’s nothing quite like the promise of a reward to keep the motivation flowing.  

If after reading these 4 steps, you are still in need of some inspiration then here are some of our top lifestyle resolutions to help get you started…

Food resolutions

Please remember that food is one of the greatest pleasures in life. Don’t slam dunk your New Year’s resolutions with endless lists of all the foods you’re going to give up. Unless you have real food allergies then small quantities of gluten, wheat, dairy and sugar are perfectly acceptable – please notice the emphasis on portion size in that statement! Focus on what to include and improve. You could aim to:

  • Eat a portion of green veg with your evening meal 
  • Take two pieces of fruit with you to work 
  • Swap large meals for soup at least 3-4 times a week 
  • Introduce a healthy afternoon snack 
  • Swap sugar breakfast cereal for overnight oats 

Fitness resolutions

It’s very common to set your expectations too high when it comes to a new fitness regime, you are literally setting yourself up to fail, feel guilty and resort to comfort eating. When it comes to fitness resolutions, take what you think you can achieve and literally halve it. Only when you have achieved this for more than 3 weeks can you consider increasing the frequency of your fitness regime. As a rule, if it’s fun and you have a fitness buddy then you’ll find it’s easier to maintain. There are loads of fun ways to get fit, you don’t have to just spin or gym.

  • Sign up to a dance class or Zumba class with a friend 
  • Get away from your desk and do a 20-minute power walk 2-3 times a week
  • Head to the gym rather than going straight home 1-2 times a week
  • Get a fitness DVD, clear a space in the house and do a 30-40-minute workout on the weekend
  • If you don’t have a dog, then one of your friends probably does, join them for a walk and talk once a week

Sense of wellbeing

Don’t forget that it’s a healthy body and a healthy mind that creates a sense of overall wellbeing. Food and fitness help support the wellbeing of your body but it’s rest, relaxation, downtime, companionship, meaningful relationships and times of creativity that help relax the mind, dissipate stress and bring a level of oneness and sense of belonging to our life experience. Schedule out time with friends, press pause and look into courses or activities that encourage you to explore and progress with hobbies, nature and spirituality.

Wishing you all a fabulous 2020, 

Susie Debice BSc Hons, Dip ION

Food Scientist and Nutritionist

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Healthebd6d2f5d60ff9afaeda1a81fc53e2d0Thu, 02 Jan 2020 10:00:00 +0000
Could vitamin C keep you on your toes this Christmas?https://www.abundanceandhealth.co.uk/en/blog/post/1501-could-vitamin-c-keep-you-on-your-toes-this-christmas Vitamin C is a go-to remedy around wintertime and why not? It makes sense to utilise its numerous health benefits at this time of year, especially during the festive period.

Christmas for most is an endless round of social activities, which also means keeping friends, family and children happy, with little time for self-care. The combination of non-stop shopping, cooking for the crowds and burning the candle at both ends could eventually take its toll on your winter health. 

The natural lull between Christmas and New Year is when all the extra pressure tends to catch up. You may find your energy levels hit rock bottom and opportunistic bugs are more likely to overcome your potentially flagging immune system.

What you need is a strategy that helps recharge your adrenals, bolster your immunity and see you through this hectic period, so you can face 2020 feeling energised and ready to start afresh.

Why vitamin C?

Vitamin C is a water-soluble vitamin which has the ability to help neutralise substances that could cause oxidative damage to many of the body’s important biological molecules such as DNA, proteins and fats.1

Another role of vitamin C is as an essential cofactor in several enzymatic reactions, including the regulation of gene expression and the biosynthesis of carnitine, collagen and neuropeptides.4

These key roles make vitamin C a great all-rounder when it comes to winter nutrition support. According to research it is particularly important for:

  • Contributing to the protection of cells from oxidative stress
  • Contributing to the reduction of tiredness and fatigue
  • Contributing to normal functioning of the nervous system
  • Contributing to the normal functioning of the immune system
  • Contributing to normal collagen formation for the normal function of blood vessels, bones, cartilage, gums, skin and teeth
  • Contributing to normal red blood cell formation
  • Increasing iron absorption

In short, a number of these health benefits contribute to your sense of wellbeing, such as normal energy levels, minimal stress, good skin, teeth, gums and joints and a robust immune system and may all in some way be supported by a vitamin C rich diet.

Expert advice on vitamin C

Don’t just take our word for it. Dr Thomas Levy, a board-certified cardiologist and expert on health-related issues has a lot to say about vitamin C, a nutrient he is so passionate about he’s written several books on the subject. In one of his books called Primal Panacea Dr Levy details many of the multiple powers of vitamin C.

On immune health Dr Levy explains:

“All infections produce increased oxidative stress where the pathogens proliferate and where their toxic metabolic by-products are disseminated. This increased oxidative stress accounts for nearly all of the morbidity and symptoms associated with a given infection.

Also, when infections are overwhelming, some of their negative impact results from the physical mass or presence of the infection directly impairing normal biomolecules from properly interacting with one another. And when significant infections have been present long enough, they cause a severe body-wide depletion of vitamin C, effectively resulting in an acutely-induced state of scurvy. 

Just as classical scurvy is associated with severe infection, severe infection results in a state of scurvy. This very fact makes it apparent that taking sizeable doses of vitamin C with any infection is more than appropriate to help restore the stores than have been depleted. Also, vitamin C is absolutely essential for supporting, strengthening, and optimizing immune system strength.

In both the test tube and in the human body, vitamin C has been clearly documented to kill/inactivate viruses. In fact, there has been no virus treated in the test tube (and there have been very many) that has not been stopped cold by vitamin C.”2

Optimal ways to take vitamin C 

There’s no mistaking the many health benefits of gaining an adequate intake of vitamin C. In fact Dr Levy suggests there is a need for high doses when faced with most illnesses, in his opinion:

“When enough vitamin C is given, in the right form, and for a long enough time, vitamin C helps virtually every condition, resolves many of them and prevents still others.”3

Jumpstart your 2020

First things first, you’ll need to call a halt to snacking on typical festive food and then give your liver a break from alcohol. Instead, drink plenty of water, go for some long wintery walks and start to build your menus around vitamin C rich foods.  

Including some meat free days in your nutrition plan is the perfect way to maintain a good balance in your diet, and it’s great for the environment too!

Warming, comfort foods

Winter is the perfect time to rustle up some wholesome and filling vegetarian recipes full to the brim with vitamin C. Firm favourites include cauliflower cheese, veggie pasta bake, curried butternut soup and blackberry crumble. 

The fruits and vegetables listed below have the highest levels of vitamin C and should give you plenty of healthy ingredients to play with.

Vegetables

Fruit

Red, yellow and green peppers

Avocado

Broccoli

Guava

Cabbage

Papaya

Brussels sprouts

Kiwifruit

Snow peas

Oranges

Cauliflower

Strawberries

Potato with skin

Pineapple

Kale

Grapefruit

Bok choy

Clementine

Asparagus

Tangerine

Sweet potato with skin

Mandarin

Butternut squash

Mango

Tomatoes, fresh and canned

Blackberries, raspberries, blueberries

Extra Christmas support

If you’re dreading Christmas and all the stress and health challenges that come with it, don’t wait for divine intervention, take a leaf out of Dr Levy’s book and opt for the super-charged route! 

A short course of 3 sachets daily of Altrient C in the lead up to the big day provides valuable nutritional support when teamed with a fruit and vegetable rich diet and could really help to keep you on your toes this Christmas.

Please note - This article was created and edited by Nutritional Therapist Jacqueline Newson using extracts from articles and books by Dr Thomas Levy MD, JD.

References

  1. Jamison J (2003). Clinical Guide to Nutrition and Dietary Supplements in Disease Management. Churchill Livingstone: Australia.
  2. https://www.peakenergy.com/articles/nh20160314/The-never-ending-war-against-vitamin-C/. [Accessed 11.11.19]
  3. Levy T E, MD, JD (2011).Primal Panacea. MedFox Publishing: USA.
  4. Oregan State University. Vitamin C. https://lpi.oregonstate.edu/mic/vitamins/vitamin-C. [Accessed 13.11.19]

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Vitamin CHealthBeauty5cbdfd0dfa22a3fca7266376887f549bMon, 23 Dec 2019 10:00:00 +0000
Hang up your trainers for a relaxed Christmashttps://www.abundanceandhealth.co.uk/en/blog/post/1503-hang-up-your-trainers-for-a-relaxed-christmas It’s not always a good strategy to continually push yourself physically. There are times in the year when taking a short break from an intense cardio training programme could do you a whole heap of good. Christmas is the perfect time to unplug from the stresses and strains of the things in our lives that often stretch us too far - physically, mentally and emotionally. 

The cold weather and shorter hours of daylight give us a sense of wanting to slow down, keep warm, eat comforting food and hibernate. So, for now, switch your focus away from cardio training, hang up your trainers and let your focus fall towards rest, recovery and mindfulness. 

Power-down 

Taking a break and powering down for Christmas could have a phenomenal impact on your general wellbeing and your creativity. When we push ourselves hard and maintain a level of drive, motivation and focus this can often come at the cost of overriding creative thoughts, new ideas and may even suppress or help us ignore an inner calling towards a new life path which could lead to a high level of fulfilment and happiness.

Reflect and assess

Installing a two week Christmas pause provides you with the opportunity to listen to your intuition, to reflect back across the year and see if what you achieved is also generating a level of happiness and fulfilment in the amounts needed to motivate you to continue with the same life choices for the year ahead. This is exactly what holidays are all about. Unwinding, connecting with yourself, re-evaluating your trajectory and allow the space for creative thoughts to bubble to the surface. 

Goal setting for 2020 

This is your chance to decide how you want your 2020 to roll. You can make small or large changes to all sections of your lifestyle – work, family, friends, holidays, exercise and health. You can get a strategy in place that enables you to easily move away from the things you no longer enjoy and action ways to incorporate more of the things that make your heart sing. 

Relax, it’s Christmas!

If you’re reading all of this and thinking that it sounds like a great idea BUT the reality is that your own family or work dynamics make Christmas an extremely stressful time of year, then you might benefit from a few nutrition tips to help you unwind. Offering the body additional nutrition support to help sooth tense muscles, relax the nervous system and restore energy levels is a good place to start. Normally, a healthy diet and lifestyle help to provide us with the nutrients needed to buffer stress and sleep deprivation, but let’s face facts, Christmas is typically full indulgence - unhealthy food with more alcohol than you are used to. This is when nutritional supplements help to compensate for dietary short fallings and provide the body with that extra layer of support and its magnesium and B vitamins that spring to mind. 

Christmas supplements

Magnesium and vitamin B1, B2, B3, B5, B6, B12, folate, help reduce tiredness and fatigue and magnesium and B1, B2, B3, B5, B6, B12, biotin, help contribute to normal energy yielding metabolism so these two make a dynamic team when it comes to getting your energy ready for an invigorating 2020. If 2019 left you feeling woeful then magnesium and vitamins B1, B3, B6, B12, folate and biotin also contribute to normal psychological functioning, good news if you’re looking to tweak your mood and mental wellbeing ready for an uplifting 2020. For athletes looking to reward well-worked muscles with a little Christmas TLC, magnesium contributes to normal muscle function. 

Not all types of nutrition supplements are the same when it comes to the rate at which they are absorbed, transported and utilised within the body. Liposomal supplements have been shown to have a superior absorption and reach the bloodstream very quickly compared to other standard supplements. Liposomal Altrient B and Mineral Complex contains all the B’s and for an extra dose of magnesium there’s the innovative liposomal Altrient Magnesium containing magnesium L-threonate. 

Yoga to unwind

If you’re finishing 2019 on a particularly busy note, then you might require additional relaxation tips to help you rest into reflection and creativity mode. Yoga and meditation are two amazing practices to help bring you back into a state of stillness. 

Yoga means ‘union’ in Sanskrit and is a series of physical postures (asanas), breathing exercises (pranayama) and meditation that began in India over 3000 years ago and aims to achieve ‘enlightenment’. Yoga is completely holistic, it provides an entire health workout, like no other form of exercise, bringing so many benefits on every level: spiritual, emotional, physical and psychological. 

There are many variations of yoga some spiritual with chanting (Kundalini, Jivamukti), some more physical (Iyengar, Ashtanga, Vinyasa), some carried out in a hot room (Bikram) and some that are more slow-paced (Yin, Restorative). Pick an appropriate class – beginner, intermediate or advanced level and sign up to a course that helps you journey through the end of December and the beginning of January with ease and grace. 

Meditation for the mind

Meditation is a relaxation technique designed to still the mind, balance breathing, deepen a spiritual connection and instil a sense of inner peace. Forms of meditation include guided meditation (uses mental images to aid relaxation), transcendental meditation (uses repeated mantas or sounds to help empty the mind), Buddhist meditation (focus on an object such as a candle or flower), mindfulness meditation (focuses on the present moment) and walking meditation (which synchronises breathing with footsteps). 

Meditation switches electrical brainwaves from beta (goal-oriented tasks or stress) and gamma (learning or anxiety) to theta (deep relaxation) and alpha (wakeful rest or calmness) to improve conscious awareness. Meditation is also thought to strengthen connection between regions of the brain that process emotional responses. 

Meditation is all about focusing your mind away from your thoughts and finding the best way to switch off the mental chatter and external influences so that you can drop into a state of wakeful relaxation. The more your practise the easier it gets. Once you’ve learned how to achieve ‘passive alertness’ you can then start to use meditation as a tool to help support your daily wellbeing.   

Get ready for 2020

With the right nutrition support and space to unwind you can hopefully start to listen to your own intuition and formulate a list of what you would like to change for 2020 and start to get excited about the year ahead. 

Susie Debice BSc Hons Dip ION

Food Scientist and Nutritionist.

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Vitamin BHealth0c8ce55163055c4da50a81e0a273468cTue, 17 Dec 2019 10:00:00 +0000
12 Pre-Christmas Health and Beauty Ritualshttps://www.abundanceandhealth.co.uk/en/blog/post/1502-12-pre-christmas-health-and-beauty-rituals It’s often the case that we finally get to the big end of year event and instead of looking radiant and joyful we often arrive at Christmas Day feeling completely frazzled, looking totally washed out and fighting off a winter sniffle. 

Working late to sign off on those end of year deadlines often taps into those winter energy reserves and dashing from one shop to another as you whizz through your Christmas list could certainly leave you feeling slightly on edge. Not to mention the tedious queuing at the supermarket giving you plenty of time to clock the expansion of your waistline from all those mince pies. 

Well, not this year folks! Time for a Christmas health and beauty regime to help keep you looking radiant and feeling energetic right up to Christmas Day so you can dazzle your guests with an inspiring level of festive sparkle.

12 Days of Christmas Health and Beauty Guide

Forget about leaping lords and partridges in pear trees, let’s take a different approach to the 12 days leading up to Christmas. Even if you do get side-tracked by an office party or a festive luncheon keep coming back to these golden Christmas health and beauty gems and you’ll be glowing more than Rudolph by the end of December…  

1. Lemon and gingerno matter how many eggnogs you knock back the night before, always begin each morning with a large glass of hot water with the juice of a freshly squeezed lemon and large slice of fiery fresh root ginger. This age-old naturopath remedy is the perfect health ritual to help flush through toxins, wake-up your metabolism and help with hydration and put your hangover in its place.

2. Cider apple vinegarif you’re already a lemon and ginger veteran then step up your cleansing morning drink with the addition of 1tsp – 2tbsp of cider apple vinegar. Buy one containing a ’mother’ which is a cloudy clump at the bottom of the jar. The mother indicates that you have a ‘live’ version which contains proteins, enzymes and friendly bacteria that all contribute to health benefits. Studies show that regularly drinking cider vinegar helps support metabolism and weight management, cholesterol balance and liver and kidney function for healthy individuals.  

3. Bircher breakfastcut back on Christmas calories by avoiding refined carbs at breakfasts (sugary cereals, muffins, croissants, pastries) instead tuck into a healthy bowl of overnight oats or Bircher muesli. Oats are an excellent source of fibre which could help curb morning cravings and help keep you feeling fuller until lunchtime.   

4. Winter workoutsoffset those mince pies and Christmas buffet treats by stepping up your winter metabolism. Sign up for an extra spin session, cardio class or Zumba to bounce off those extra calories. If you want to support your winter workout then burn through December with Altrient Acetyl L-Carnitine. This handy sachet tucks nicely into any gym kit bag and can be taken pre or post workout, just knock it back with a shot of water. 

5. Skin brushing if you haven’t already got one, then order yourself a natural skin brush so you can begin full body brushing. Why? Because under the surface of the skin is the lymphatic system which functions to sweep toxins away from body cells and deliver them to the liver for processing. Skin brushing helps support lymphatic flow, clearing toxins more efficiently, encourages sparkly eyes, clear skin and winter energy. 

6. Exfoliate and moisturisewinter skin tends to become pale, dry and flaky. If this sounds familiar to you then make sure you exfoliate to help remove dead skin and encourage circulation to the deep skin layers. Either with a natural exfoliation sponge or with an aromatherapy sugar or salt treatment, these are luxurious and provide extra winter skin TLC and the oils leave a moisturising layer on the surface which also acts as a barrier to the harsh winter elements. 

7. Vitamin Can absolute winter hero vitamin with several health benefits that come into full effect across the colder months. Vitamin C has a huge role to play in supporting the immune system which is kept busy by a stream of seasonal viruses and bacteria that contribute to common infections such as sore throats, coughs, colds, flu and chest infections. Not all vitamin C supplements have the same effectiveness. Liposomal forms of vitamin C such as Altrient C have a superior absorption and get to work quickly compared to standard forms of vitamin C. 

8. Holiday heartburna sudden gluttony of fatty and sugary foods, caffeine and alcohol and eating large portions and eating later than normal could leave you with a burning sensation in your stomach. Keeping portions small and drinking soothing peppermint, liquorice or fennel tea could help to get you feeling more comfortable. 

9. Daylight hoursit’s easy to end up with a disturbed sleep pattern if you have several late-night Christmas parties and end up sleeping in to recover from the night before. Burning the candle at both ends could mean you end up spending fewer hours in the daylight and this may throw your circadian rhythm out of balance. Getting out into the daylight as early in the day as possible helps to reset your sleep-wake cycle which could have a positive knock on effect for your mood and energy.

10. Alkalising greensthere are certain foods and lifestyle habits that tend to encourage the body to move away from its natural alkaline state and it into a more acidic pH. Alcohol, caffeine, sugar, refined carbs, meat, smoking, stress and sleep deprivation are all pro-acidic factors that typically get ramped up during the festive season. Headaches, tiredness, problematic skin, dark circles under the eyes feeling tetchy could all be signs that your acid-alkaline balance may need some support and its greens in all their winter splendour that help to add an alkaline influence to your diet. So, top up on sprouts, kale, spinach, broccoli and cabbage and if you want to take it a step further you could also supplement with a greens powder or a blue green algae supplement. 

11. 5-a-daywhile we are talking about greens let’s do a Christmas shout out for that all important 5-a-day fruit and veg target. These foods are an excellent source of fibre which helps support blood sugar balance, maintain cholesterol levels and contribute to normal bowel function and microbiome.  

12. Lip serviceconstantly switching between cold outdoor air and warm dry heated indoor air can be challenging for the skin on your lips. There are lots of moisturising lip products made from natural ingredients including coconut oil, shea butter, beeswax or the vegan alternative candelilla wax which are soothing for dry lips but if you have cracked lips then you could be short on some of the B vitamins. Sore or painful cracks in the corners of the lips or mouth is one of the signs of a vitamin B2 deficiency. It’s always best to take all the B’s together as they often work in synergy with each other. Altrient Liposomal Vitamin B and Mineral Complex provides vitamin B2 with seven other B vitamins and the immune supportive minerals selenium and zinc plus chromium to help support sugar balance.  

With all these winter health and beauty tips in place we hope you have a glowing Christmas break. 

Susie Debice BSc Hons Dip ION

Food Scientist and Nutritionist

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Vitamin CHealthBeauty77f959f119f4fb2321e9ce801e2f5163Tue, 10 Dec 2019 10:00:00 +0000
Hello Christmas, Goodbye Good Health!https://www.abundanceandhealth.co.uk/en/blog/post/1500-hello-christmas-goodbye-good-health It’s December, therefore it’s party season, which means all and sundry will be strutting their stuff at the numerous festive celebrations leading up to the big day. There will of course be plentiful supplies of Christmas fizz, wine and beer as well as generous helpings of typical party fare - and therein lies the problem.

Christmas has a strange effect on otherwise healthy people. The urge to throw caution to the wind at this time of year is somehow irresistible. It’s possibly the only month when you might give yourself permission to drink excessively and tuck into lots of ‘beige’ food – you know the kind - crisps, biscuits, sausage rolls and mince pies!

It may only be a brief period in relation to a whole year, but even just a few weeks of eating ‘junk’ food and drinking in this way could have quite an impact on your general health. Inevitably your digestion could start to become unsettled, the liver may struggle to keep up and your immune system might get compromised, bringing on those all too familiar tell-tale signs of overindulging:

  • Wind
  • Bloating
  • Lethargy
  • Diarrhoea
  • Indigestion
  • Constipation
  • Mental fog
  • Sore throat

Dealing with the December dilemma

All is not lost! You could employ a few clever tricks to really enjoy the Christmas season without all the accompanying symptoms. You might even survive to face the New Year feeling bright and breezy. Just follow our tried and tested Christmas Health Tips guide.

Christmas Health Tips

Simple guidelines which could make quite a difference to your whole Christmas experience. Here are our six top tips:

1. Fill up on water – drink a glass of water between alcoholic drinks which:

  • Helps to dilute the alcohol, slowing down absorption. 
  • Fills you up, so there’s less temptation to snack.
  • Helps minimise the risk of getting tipsy too fast, a slippery slope to uninhibited eating!
  • Helps counter the dehydrating effect of alcohol which tends to dry the skin and make you feel lethargic.
  • Re-hydrates the body minimising the chance of a hangover, so you can wake up feeling relatively normal and ready for the next party!

2. Practice mindful eating – go ahead and help yourself to a few of your favourite foods, but chew slowly, enjoy every bite and give your brain time to register that you are full. Eating from a smaller than normal plate is a good idea if you are wanting a new approach that could really help prevent you from overeating.

3. Support your liver – choose foods that contain nutrients, such as:

  • Indole-3-carbinol – which supports enzymes in the liver that helps with the whole detoxification process(1) and can be found in brassica vegetables such as Brussels sprouts, broccoli and cabbage. A good reason to help yourself to extra Brussels sprouts on Christmas day.
  • Glutathione – a substance made naturally by cells in the liver, however synthesis declines with age. It’s involved in the production of the defence enzyme glutathione peroxidase, an extremely important cell protectant.(2) Fresh and frozen fruits and vegetables as well as meat contain moderate to high levels of glutathione.(3) 
  • Defence nutrients – these play an important role in counteracting the free radicals created by the detoxification of toxins in the body. Eating a wide range of colourful fruit and vegetables helps provide you with a whole spectrum of key defence nutrients.

4. Select healthier snacks – nuts are plentiful around Christmas and they make the perfect nutritious snack between meals or accompaniment to a celebratory glass of wine. Instead of diving into the crisp bowl, nibble on nuts instead. These mini powerhouses are an excellent source of protein and fibre and have a great range of nutrients. Each type of nut contains its own unique combination, so don’t restrict yourself to just one variety. A good mix provides all you need to help support energy and provide nutrients such as zinc which help support normal immune function throughout Christmas. 

Remember, nuts are energy-dense so more than a small handful tends to really bump up calories. For maximum health benefits eat them raw, not roasted or salted. 

  • Walnuts – omega-3 essential fatty acids, magnesium and antioxidants.
  • Macadamias – highest in monounsaturated fats, thiamine (vitamin B1) and manganese.
  • Almonds – calcium, vitamin E and B-vitamins.
  • Brazil nuts – selenium, magnesium (contributes to the reduction of tiredness and fatigue), calcium.
  • Cashews – iron, B vitamins, vitamin C (contributes to the protection of cells from oxidative stress).
  • Hazelnuts – potassium, folate (contributes to the normal function of the immune system) vitamin E. 
  • Pecans – B vitamins, zinc and antioxidants.
  • Pine nuts – vitamins E, K, B1 and B3 (vitamin B1 & B3 contribute to normal energy-yielding metabolism).
  • Pistachios – magnesium, vitamin K, potassium. Highest in antioxidants and lower in calories than other nuts.
  • Chestnuts – vitamin C, folate, calcium. High in carbs, low in fat and calories.

5. Organise up days and down days – plan your social calendar so that in between the party obligations you have ‘down’ days when you can recuperate, eat less and make healthier choices. Make sure you factor in as many as possible of the vibrant foods mentioned above. On the partying ‘up’ days, get off to a good start by breakfasting on a revitalising vegetable or fruit rich smoothie. 

6. Reduce bloating and weight gain – Christmas is a good time to try a 5:2 eating pattern, where eating is unrestricted for five days of the week, followed by two days of restricted calorie eating (usually between 500-600 calories per day). Evidence suggests this way of eating may help to maintain a normal weight and help offset the risk of some degenerative diseases.(4)

Festival nutrition supplements

If the social whirl of Christmas puts paid to all your good intentions, don’t worry you could still gain a little extra health insurance by popping a few of Altrient’s liposomal convenient single dose sachets into your bag. Bridging the gap with good quality well-absorbed supplements like Altrient C, Altrient B and Mineral Complex, Altrient Magnesium and Altrient Glutathione, may provide valuable nutritional support during the Christmas season.

Jacqueline Newson BSc (Hons) Nutritional Therapy

Resources

  1. Wang et al. Indole-3-Carbinol (I3C0 and its Major Derivatives: Their Pharmacokinetics and Important Roles in Hepatic Protection. Curr Drug Metab. 2016; 17(4): 401-9
  2. Kerksick C and Willoughby D. The antioxidant role of glutathione and N-acetyl-cysteine supplements and exercise-induced oxidative stress. J Int Soc Sports Nutr. 2005; 2(2): 38-44
  3. Block G et al. Glutathione in foods listed in the National Cancer Institute's Health Habits and History Food Frequency Questionnaire. Nutr Cancer. 1992;17(1):57-75.
  4. NIH: National Institute on Ageing. https://www.nia.nih.gov/health/calorie-restriction-and-fasting-diets-what-do-we-know [Accessed 5.11.19]
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Healthcfa5301358b9fcbe7aa45b1ceea088c6Mon, 02 Dec 2019 10:00:00 +0000
Shine a light on your winter fitnesshttps://www.abundanceandhealth.co.uk/en/blog/post/1499-shine-a-light-on-your-winter-fitness Don’t let the cold and frosty winter days derail your fitness routine. Here’s some top fitness tips on how to keep up an outdoor fitness regime when losing hours of daylight.

During the spring, summer and autumn months it’s so much easier to fit in a cycle, run or walk before or after work. However, waking up to dark mornings and losing daylight by teatime means that your outdoor fitness regime could start to feel less desirable or even unsafe during the twilight hours. 

Outdoor gear for outstanding training

The great outdoors could hit you with an entirely new set of fitness challenges compared to those long dry warm summer days. The secret to continuing your training in the wild winter terrain rather than switching to the treadmill, is to invest in some winterproofed fitness gear. If you’re a runner then to keep your pace by investing in a pair of trainers with a waterproof upper membrane to withstand winter downpours. An integrated high-top sock helps prevent rainwater, snow and sludge from finding their way into your trainers keeping your feet dry and warm as you train. Next, look for a trainer with a hard, durable sole designed to grip to soft and muddy ground to minimise slips and trips that could result in injury. 

Reflect and illuminate for road safety

If you’re fitting your running or cycling around your work or family schedule, then you could be training in the dark so pick trainers and clothing with reflectors for added winter road safety. And whilst talking about darkness – it might be an idea to invest in a good fitness head torch – things to consider are lumens (brightness), burn time (time before recharging), range (length of beam) and weight. As a rough guide aim for 300+ lumens, 2-3 hours minimum burn time, 70+ metres range and around 100g weight. Selecting a head torch that is rechargeable helps to save money on batteries but also keeps your light source more planet friendly.

Toasty hands for extra pedal power

If you are more of a cyclist than a runner then it’s time to focus on your fingers as these handlebar digits could take a frosty hit on your winter cycle route. Thermal cycling gloves with extra grip and reflectors are an essential bit of winter cycling kit. For an extra layer of toasty comfort invest in some thermal hand warmers, these self-adhesive pads provide 8-hours of glove comfort to help extend your pedal time.  

Comfort carbs for winter metabolism

Food is key for fuelling any training regime and without adequate carbohydrates your body could struggle to produce all the heat and energy needed to sustain and power up your outdoor winter training. Cutting back on carbs is a familiar strategy for summer weight management but if you are training outdoors then you need to be mindful that winter training may require a healthy portion of comfort carbs. It’s still a good idea to avoid refined carbs (white bread, white rice, pasta, cakes, biscuits, croissants and pastries), sugary snacks and sugary drinks as these foods tend not to support blood sugar balance and may create energy highs followed by energy slumps. Including plenty of fresh fruits and vegetables and complex carbs such as lentils, pulses and wholegrains (wholemeal bread, wholegrain pasta, brown rice, red rice, quinoa, oats and rye) helps to deliver sustained energy and winter comfort. 

Get your thyroid checked

It’s not unusual to hit a few low days during the winter months which could make you want to hang up your trainers and head into a deep winter hibernation. Hopefully that’s just a fleeting feeling that gets entertained on days when the weather is particularly hardcore. However, if these feelings linger and become accompanied by cold hands and feet, feeling the cold, fatigue, dry skin, weight gain, muscle weakness and hair loss then it’s advisable to head to your GP for a thyroid check. The thyroid produces the hormone thyroxin which helps support metabolism and energy production. The minerals selenium and iodine help support normal thyroid function. Foods rich in selenium include Brazil nuts, chia seeds, flax seeds, sunflower seeds, tuna and tofu. Whereas iodine is found in seaweed, cod, milk and turkey. Including these foods in your diet is important for all athletes with an intense training schedule. 

Converting carbs into cellular energy 

Eating the right carbs is just one part of the energy equation. During the process of digestion sugar and starch are released from foods containing carbohydrates. Once absorbed into the body these nutrients enter cells where enzymes and cellular components convert them into units of energy called ATP in a complex series of reactions collectively called metabolism. However, these enzymes require oxygen and certain nutrients in order to work efficiently which is why magnesium, iron, manganese and vitamins B1, B2, B3, B5, B6 and B12 help support normal energy yielding metabolism. 

B-vitamins are found naturally in foods that are unrefined such as complex carbs and wholegrains - a perfect natural synergy. Magnesium, iron and manganese are found in green leafy vegetables, nuts, seeds and oats. Many of these nutrients are also included in the Altrient Liposomal Vitamin B and Mineral Complex, a highly absorbable supplement which could help top-up dietary levels of some of the essential nutrients required for metabolism during intense training regimes.  

Make Acetyl L-carnitine your winter training BFF

Getting your energy up so you can feel motivated to brave the winter weather and step outdoors for your training sessions can be hard to manifest when your feeling tired and tucked up in the cosy indoors. A natural substance called carnitine could be the answer to helping you off the sofa and into your trainers. Carnitine is a naturally occurring substance derived from an amino acid and found in almost all cells in the body particularly in the heart and skeletal muscles which utilise fat for energy. Carnitine levels naturally decline as we age so it’s important to pay attention to the nutrient the older you get!

Carnitine plays a crucial role in the production of energy in the mitochondria - the powerhouses of the cells, where it transports long-chain fatty acids to be burned or ‘oxidised’ to produce energy. This power nutrient is found naturally in good levels in red meat and dairy and small amounts are also present in wheat, avocados, asparagus, tempeh and peanut butter. If these foods aren’t in your daily diet or if you are vegan or vegetarian, then supplementing with a liposomal form of Acetyl L-carnitine could be a recommended addition to your winter training nutrition support. 

Susie Debice BSc HONs, Dip ION

Food Scientist and Nutritional Therapist

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Vitamin BHealth6490791e7abf6b29a381288cc23a8223Tue, 26 Nov 2019 10:00:00 +0000
The Return of Mighty Movemberhttps://www.abundanceandhealth.co.uk/en/blog/post/1498-the-return-of-mighty-movember It’s been a while since we wrote a blog on male grooming and male health so for those of you that have ditched your razors for the month of November here’s some interesting male nutrition health facts and figures… 

Hang on to your hair!

Since Movember is all about hair it’s a good time to mention nutrients that support hair health and the foods that they can be found in. Firstly, the mineral selenium contributes to the maintenance of normal hair. This mineral is nowhere near as plentiful in our soil as it was 50 years ago which sadly means that many of the foods that are naturally rich in selenium tend now not to deliver the same levels of this mineral. Selenium rich foods include Brazil nuts, oats, mushrooms, brown rice, sunflower seeds and spinach. Next up is zinc, a mineral that ticks lots of boxes for male health including contributing to testosterone balance as well as hair health. This mineral can be found in meat, fish, nuts and seeds. Finally, a vitamin-like substance called biotin, found in eggs, diary, cauliflower, salmon, carrots, wheatgerm, peanuts, chicken and Swiss chard is another top nutrient for hair health. 

Meaningful Movember 

Competing with your friends or colleagues to grow a moustache in the month of November can be great fun but let’s not forget that the focus behind your month of facial hair crafting is to raise awareness for some potentially life-threatening male health conditions. This Movember men all over the country will be growing, grooming and coiffuring their moustaches to highlight the need for men to start talking about (and get tested for) prostate and testicular cancer, mental health and suicide prevention.  

Time to talk 

It’s a shocking statistic but 75% of suicides in the UK are from men and globally every minute a man dies from suicide. Many women are well-equipped to talk about their feelings and some men would say that women are extremely good at voicing their woes! However, the stigma that’s still attached to the strong male ego could be why many men find it incredibly hard to voice things when the stresses of life have become too overwhelming to deal with. This Movember make a point of reaching out and talk to someone you trust about the things that are troubling you. Or if you think your brother, father, son or friend has become withdrawn or overly stressed then reach out to them too.

Regular contact 

If you are going to ask someone how they feel, then make sure you genuinely have the time and the intention of listening to their response. Discuss with them some ways that they could seek further help or support and encourage them to get an action plan in place so they can start to lighten their load. Mental health issues tend not to clear up overnight, so once we are through Movember remember to check in with them regularly to see how they are doing. This friendly support can be of real value across the months when seasonal affective disorder takes hold.

Lifestyle shape-up

An unhealthy diet and lifestyle could be a contributing factor for mental health issues. Exercise encourages the formation of the happy brain hormone serotonin. Finding ways to move your lifestyle out of the sedentary bracket and into an active pattern is a healthy step for your peace of mind. Joining classes or signing up to a course with a personal trainer also means that you’ll have the chance to interact with others which gives you an opportunity to forge friendships, feel connected and supported in your quest for fitness.

Mood foods

Eating unhealthy foods, skipping meals and riding the caffeine and sugar roller coaster could be contributory factors for low mood, depression and energy slumps. Time to ditch the junk and consider just how many of your 5-a-day you achieve each day. Here are our Top 10 Healthy Food Habits to help freshen up your diet…

Top 10 Healthy Food Habits

  1. Swap processed foods for fresh alternatives
  2. Swap white refined carbs (white bread, white rice, white pasta) for wholegrain alternatives 
  3. Swap sugary breakfast cereals for porridge or low sugar muesli 
  4. Swap salty snacks for raw nuts or seeds
  5. Swap sweet treats for fresh fruit or a small handful of dried fruit
  6. Swap red meat for oily fish (salmon, tuna, mackerel, trout) or white fish
  7. Swap tea and coffee for herbal teas or water to stay hydrated 
  8. Make sure you eat three portions of green veggies a day
  9. Increase foods rich in tryptophan – turkey, chicken, fish, oats, avocado, banana, cottage cheese, sunflower seeds and lentils
  10. Eat a natural rainbow, different colour fruits and vegetables contain different nutrients to support health and wellbeing

Hero supplements

When it comes to cognitive health and a balanced mood there are a few nutritional supplements that help to support a healthy mindset. B-vitamins which are naturally found in foods such as wholegrains, lentils, pulses, beef, poultry and eggs are important for mind, mood, metabolism and energy. A daily dietary supply is important for all of us since this family of vitamins is not stored in the body. People with stressful, busy, active or a demanding lifestyle may need an extra supply of these vitamins and the Altrient B and Mineral Complex provides a handy and highly absorbable supplement. Different B-vitamins have different health benefits, but they all work together so taking a supplement that has the full range of B’s, such as Altrient B and Mineral Complex is highly advisable.

Individual B vitamins and health benefits

  • Vitamins B1, B3, B6, B12 and folate contribute to normal psychological function 
  • Vitamins B1, B2, B3, B5, B6 and B12 all contribute to normal energy-yielding metabolism and normal functioning of the nervous system 
  • Vitamin B2, B3, B5, B6, B12 and folate contribute to the reduction of tiredness and fatigue  
  • Vitamin B5 contributes to normal mental performance

Be brave, be bold, be beautiful

If beauty isn’t your thing then just enjoy watching your fellow menfolk reveal their playful characters through their moustache art - the trimmed, the curled and the wild! But whatever your age or hair growth ability make sure that this Movember you are brave enough to talk to someone about your troubles and bold enough to support a friend or loved one through their struggles. Together you can make a difference. 

About the author:

Susie Debice BSc Hons, Dip ION
Food Scientist and Nutritional therapist

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Vitamin BHealthBeautyced556cd9f9c0c8315cfbe0744a3baf0Tue, 19 Nov 2019 10:00:00 +0000
Simple Ways To Deal With Stresshttps://www.abundanceandhealth.co.uk/en/blog/post/1497-simple-ways-to-deal-with-stress Stress is a very personal thing. What one person finds stressful, another finds challenging or even invigorating. The trick is to find coping mechanisms that allow you to manage stress so that it doesn’t overwhelm your life or impact on your health and relationships.

Understanding stress

Stress is a reaction to our thoughts and emotions and to the environment around us. It is a normal biological function involving the nervous system and adrenal hormones, designed to protect us from demanding or dangerous or life-threatening circumstances.

The response to stress is universally known as the General Adaptation Syndrome (GAS), which contains three stages - alarm, adaptation and exhaustion.

  1. Alarm stage - commonly known as the fight or flight response, this is the body’s initial reaction to a threat. The adrenal glands are galvanised into action, producing cortisol, adrenaline and DHEA. Together these hormones raise blood sugar whilst also maintaining energy and resistance to stress. As a result, more oxygen and sugar are made available to the muscles and brain.
  2. Adaptation stage - if the stressor hasn’t been deactivated or cannot be overcome then it becomes necessary to adapt to the strains or demands of the environment. Cortisol levels start to rise beyond what’s considered to be normal and DHEA levels begin to fall. However, the body cannot keep this up indefinitely.  
  3. Exhaustion - during this third and final stage, the constant stress stimulation starts to take its toll on the adrenal glands. The major causes of exhaustion are loss of potassium ions and depletion of cortisol and DHEA. This can cause blood pressure and blood sugar levels to fall, resulting in fatigue, weakness and slower thinking.

Sources and symptoms of stress

Stressors are not just emotional in nature such as bereavement or job loss. Stress could also be physical in nature as a result of childbirth, injury or surgery, or chemical due to drugs or alcohol. Even nutritional factors such as poor diet and food allergies may act as stressors.

Symptoms of chronic stress are varied and may be expressed as physical, behavioural, emotional or cognitive imbalance and could include insomnia, depression, fatigue, headaches, upset stomach, digestive disturbances and irritability. 

How stress impacts on your health

Control mechanisms in the body are geared towards counteracting the everyday stresses of life. However, if stress is prolonged, these control mechanisms could become overwhelming and even harmful. Chronic stress is thought to be a contributory factor in numerous diseases and emotional problems including depression, comfort eating, anxiety, cancer and heart disease.

Long-term stress may potentially contribute to: 

  • Suppressing the immune system 
  • Slowing down the digestive system 
  • Impaired fertility 
  • Depleted nutrient status
  • Hindered repair rate 
  • Negatively affect the function of major organs such as the thyroid, pancreas, liver, kidney and brain

Does a poor diet contribute to make stress?

Eating a diet high in simple sugars and processed foods as well as stimulants like alcohol and caffeine could contribute to heighten stress in the body. The body is constantly overseeing blood sugar levels and uses several hormones to do this – insulin to bring it down and the stress hormones adrenalin and cortisol to raise it up again. High-sugar diets tend to raise blood sugar sharply and could increase blood sugar volatility, which over long periods of time may start to tire out the adrenal glands and influence the body’s ability to respond to stress efficiently.

Six top stress busting tips

  1. Get a good night’s sleep - human health is influenced by quality and quantity of sleep. Experts suggest we need at least 7-8 hours a night. Reading or using electronic equipment in bed is not recommended as it could stimulate the mind and may prevent restful sleep.

  1. Nourishing foods - good nutrition plays a crucial role in supporting the body during times of stress. Eating plenty of nutrient rich foods such as fruits and vegetables, complex carbohydrates and lean proteins is a good place to start.  Research shows that the micronutrients found in fresh fruit and vegetables are associated with improved state of mind. 

  1. Boost your B vitamins - when it comes to managing stress B vitamins take pole position. Vitamins B1, B2, B6, B12 and niacin (B3) all contribute to the normal functioning of the nervous system and these same vitamins together with folate also contribute to normal psychological function. 

  1. Exercise daily - health and productivity are influenced by the body’s ability to deliver nutrients and oxygen to cells. Regular physical activity helps contribute to normal circulation and plays a key role in stress management by releasing feel good hormones that help relieve tension and anger. Exercise also helps serve as a valuable distraction from your daily worries. 

  1. Manage your life - being more organised allows you to take better control of the way you spend your time and energy so you can cope better with stress. Use a diary and plan the week ahead, making sure you fit in time for friends, family, exercise and treats too.

  1. Take up yoga or meditation - stress contributes to high blood pressure. Research has shown that not only does yoga help to manage blood pressure, but it has the added effect of managing blood sugar levels, cholesterol levels, and body weight.

  1. Diet and lifestyle habitssugar, smoking, alcohol and drugs just add to the body’s stress burden so steer clear of these if possible and think twice when times are tough. Sugary processed foods may give a temporary boost of energy, but these could just promote an ongoing cycle of stress. Try snacking on nuts and fruit instead. Remember balancing your blood sugar is key for stress management.

  1. Carb check - highly processed refined foods should be replaced with complex carbohydrates found in wholegrain foods and teamed up with good quality proteins at each meal. Protein is a good source of important amino acids, many of which are needed to produce adrenal hormones and maintain a calm and relaxed state of mind. Protein also helps to slow down the release of sugar from other foods. In addition to protein, complex carbohydrates are equally valuable in terms of blood sugar balance as they take longer to break down, releasing sugar into the circulation gradually. 

Supporting the adrenal glands is of paramount importance to ensure a balanced response to stress. Green leafy vegetables, fish, offal and wholegrains are particularly good sources of B vitamins and essential fatty acids that contribute to adrenal function.

While you’re trying to rein in bad habits and clean up your diet it can help to add an extra layer of stress support by topping up your B vitamin intake. Liposomal Altrient B provides a full spectrum of exceptionally well-absorbed B vitamins plus additional minerals to help support overall health.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  • Brookie KL, Best GI, Conner TS. Intake of Raw Fruits and Vegetables Is Associated With Better Mental Health Than Intake of Processed Fruits and Vegetables. Front Psychol. 2018; 9:487. 
  • Faith R E, Khansari D N and Murgo A J. Effects of stress on the immune system. Immunology Today 1990: 11: 170-175.
  • McEwen B S. State of the Art. Protective and damaging effects of stress mediators: central role of the brain. Laboratory of Neuroendocrinology. The Rockefeller University, New York, NY, USA
  • Mc Ewen B S .Protective and Damaging Effects of Stress Mediators. N Engl J Med 1998: 338; 171-179.
  • Mckewen B S. Central effects of stress hormones in health and disease: Understanding the protective and damaging effects of stress and stress mediators. European Journal of Pharmacology; 2008: 2-3, 174-185.
  • Okonta NR. Does yoga therapy reduce blood pressure in patients with hypertension? An integrative review. Holist Nurs Pract 2012; 31:28.
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Vitamin BHealth55c567fd4395ecef6d936cf77b8d5b2bTue, 12 Nov 2019 10:25:07 +0000
Should you join the vegan movement?https://www.abundanceandhealth.co.uk/en/blog/post/1496-should-you-join-the-vegan-movement November 1st is World Vegan Day and an opportunity for vegans to unite and highlight the potential benefits of following an entirely plant-based diet. While this style of eating may also have some health risks it’s important to acknowledge that eating animal sourced foods may pose a threat to the precious environment that we live in.

Governments around the world agree that we need to eat less meat to help reduce the carbon emissions that are threatening our climate. According to The Vegan Society if everybody in the world switched to a vegan diet the greenhouse gas emissions could potentially be reduced by two thirds. Furthermore, these changes could generate savings related to healthcare and climate damage of 1.5 trillion dollars(1).

Putting the environment first

Where once veganism was the result of concerns over animal welfare, it has now exploded into a desire for better health and a crusade to save our planet. The fact that there are reportedly 600,000 vegans in the UK and over 19 million in America would suggest that the vegan message is spreading. 

According to many of the internationally published studies there are numerous health risks associated with meat rich diets, so veganism could make sense from a healthy living point of view. 

Indeed recent research has shown that high intakes of red meat increase the risk of colorectal cancer and other studies have also reported that the consumption of processed meats are linked to cardiovascular disease and cancer(2). 

Being a true vegan 

Vegans choose not to eat any products of animal origin, which involves not eating any meat (including fish, shellfish and insects), dairy products, eggs or honey. Where possible, vegans also aim to avoid products tested on animals, places that use animals for entertainment and avoiding animal-derived products such as gelatine, leather, fur, cosmetics and bathroom products.

A typical vegan diet

A vegan diet is wholly plant-based and more diverse than you might imagine. It encompasses all kinds of vegetables, fruits, nuts, grains, pulses, beans, legumes, seeds, herbs and spices. 

It is also easier to follow than many people believe, beans on toast is an example of a simple and healthy vegan meal. With a little imagination it is possible to prepare an enormous range of delicious meals, especially now that there is such a wide range of meat, dairy and egg substitutes available in supermarkets and health food stores.

The health benefits of a plant-based diet

Extensive scientific research has identified that plant-based dietary patterns such as vegetarian and vegan diets are associated with a lower risk of Type 2 diabetes and heart disease when compared with less healthy eating patterns. 

Diets rich in plant-based foods are also thought to bestow many health benefits, such as helping support blood pressure, supporting weight management and helping maintain normal blood cholesterol levels(3).

Vegan diets on the whole are higher in many of the foods considered beneficial to health such as fruit and vegetables, nuts, seeds, pulses and wholegrains. This approach to eating tends to result in higher fibre consumption, whilst being lower in refined sugars and saturated fats.

Risk factors of a vegan diet

Just because it’s wholly plant-based doesn’t automatically mean a vegan diet is 100% healthy. That very much depends on the food choices you make within a vegan diet. 

It is just as easy for a vegan, as anyone else, to overindulge in unhealthy foods that are high in saturated fat, salt and sugar such as cakes, crisps, confectionary and fried foods. What’s more, if there isn’t enough variety in a vegan diet there is a possible danger of nutrient depletion. For example, vitamin D and vitamin B12 are not present in most plant foods so it is important to either supplement or choose fortified foods such as breakfast cereals, alternative dairy products and margarine spreads(4).

Scientific evidence shows that compared with meat eaters, vegans tend to have lower blood levels of vitamin B12 and lower tissue levels of omega-3 fatty acids. Omega-3s play a structural role in cell membranes within the brain and retina(5).

According to research vegans that do not supplement their diet with vitamin B12 are at especially high risk of B12 deficiency(6). Early signs include tiredness, lack of appetite and weakness and could result in pernicious anaemia(7).

Plant-based sources of vitamin B12

Nori and nutritional yeast are often recommended for vegans as a good source of vitamin B12. However, the reality is that plant food sources of vitamin B12 are unreliable. The most effective way to gain enough of this important vitamin is through nutritional supplementation. Fortunately, vitamin B12 is produced by bacteria and need not be obtained from animal products. 

Vegans can also gain vitamin B12 from fortified foods such as plant milks, breakfast cereals and soy products. These should be eaten two to three times a day to obtain the recommended amount of at least 3mcg of vitamin B12 in the absence of daily supplementation.

Plant-based sources of vitamin D

  • Mushrooms – particularly raw maitake mushrooms and dried shiitake mushrooms. 
  • Fortified foods – these include soya milk, almond milk, margarine spreads, orange juice and breakfast cereals.
  • Sunshine – skin exposure to sunlight aids the production of vitamin D. A daily period of about 10 minutes spent outside between 11am and 3pm, with lower legs, arms and hands uncovered is the ideal way to maximise vitamin D synthesis. 
  • Vitamin D supplements – are vital for those who do not spend much time outdoors, or for those who need to cover their skin for medical or religious reasons.

Vegan sources of omega-3 fats

  • Microalgae
  • Flaxseeds
  • Rapeseed
  • Kale
  • Soybeans
  • Walnuts
  • Spinach
  • Mustard greens

What about protein?

It was once thought that you couldn’t get enough protein from a vegan diet, but this simply isn’t true. Plant-based diets are rich in protein sources and as the average adult only needs around 46g of protein a day, achieving this is easy if you eat a variety of the following foods, daily:

  • Brown rice
  • Nuts
  • Seeds
  • Wholegrains
  • Lentils
  • Beans
  • Vegetables

Added health insurance

Well planned vegan diets can be nutritious and healthy, but for added peace of mind a well-chosen good quality supplement could make all the difference. Liposomal Altrient B includes a full spectrum of B vitamins including the all important vegan vitamin B12 in a unique delivery system that ensures maximum absorption.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  1. Vegan society re climate change. https://www.vegansociety.com/news/media/statistics
  2. Processed meat linked to premature death. https://www.sciencedaily.com/releases/2013/03/130306220950.htm
  3. Harland, J., & Garton, L. (2016) An update of the evidence relating to plant‐based diets and cardiovascular disease, type 2 diabetes and overweight. Nutrition Bulletin, 41(4), 323-338.
  4. D. Li.  “Chemistry behind Vegetarianism”. Journal of Agricultural and Food Chemistry. 2011; 59, 3: 777 – 784
  5. Plant sources of omega 3 fatty acids. https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/649196
  6. Vitamin B12 deficiency among vegans. https://www.nature.com/articles/ejcn201446
  7. Jamison J (2002). Clinical Guide to Nutrition & Dietary Supplements in Disease Management. Churchill Livingstone: Australia.

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Vitamin BHealth1415db70fe9ddb119e23e9b2808cde38Mon, 04 Nov 2019 13:33:46 +0000
Starring roles of vitamins D3 and K2 for bone support and a healthy immune systemhttps://www.abundanceandhealth.co.uk/en/blog/post/1494-starring-roles-of-vitamins-d3-and-k2-for-bone-support-and-a-healthy-immune-system Most of us take for granted robust health, strong bones and mobility. However, unfortunately with increasing age and possibly not enough care and attention to our lifestyle habits and dietary patterns these youthful attributes are likely to become an issue. A healthy immune system and good strong bone structure are important factors in the quest for good quality of life well into old age. 

Focussing on dietary levels of vitamin D3 and vitamin K2 may help to augment the important micronutrient reserves required to help maintain the strength and wellbeing of the defence systems and skeletal structure. Vitamin D is often talked about in relation to supporting calcium levels for bone strength, yet many people are unaware as to how vitamin K fits into this picture, or how both these important micronutrients feature in immune health. 

Bone health

Osteoporosis is one of the most commonly known conditions related to deteriorating bone health and affects over three million people in the UK(1). This disorder affects the strength and bone mass of the skeletal frame, which may lead to greater risks of fractures. Osteoporosis is a condition commonly talked about in relation to postmenopausal women, however, it also affects 4-6% of men over the age of 50(2)

There are many factors which could contribute to the development and progression of osteoporosis. These include:

  • Smoking 

  • Inadequate nutrition 

  • Increased age 

  • Female gender 

  • High alcohol intake (more than three drinks a day) 

  • Oestrogen deficiency 

  • Medications such as corticosteroids

  • Metabolic diseases such as hypothyroidism

The likelihood of fracture is related to an individual’s peak bone mass and the rate of bone loss after this peak has been reached. Genetic factors may significantly affect peak bone mass, but lifestyle factors may also contribute to bone mass. We continue to accumulate bone until the third decade of our life, when it then becomes important to find ways to maintain peak bone mass and reduce bone loss. 

Paying close attention to a healthy balanced diet that includes nutrients such as calcium, vitamin D, vitamin K and protein, together with regular physical activity are particularly important for minimising the risk of bone fractures(3).

It is widely known that exercising exerts many health benefits and is also thought to contribute to the prevention of osteoporosis. The National Osteoporosis Foundation (NOF) recommends regular weight-bearing, muscle strengthening and resistive exercise such as yoga, walking and Pilates to all post-menopausal women and men over 50(4).

Whilst this type of exercise may only offer small improvements in bone loss, it has the additional benefit of helping support posture, balance, strength and co-ordination thus reducing the risks of falls. 

Bone supportive nutrients 

Clever marketing would have us believe that the only important nutrient associated with bone health is calcium and that the best source of calcium is milk and dairy products. Whilst calcium is most definitely required for the maintenance of normal bones, the process of bone formation requires an adequate and constant supply of various other nutrients too.

Vitamin Dvitamin K and magnesium are three nutrients that are part of the metabolic processes related to bone. Studies show that vitamin D contributes to normal absorption and utilisation of calcium and phosphorus and thus contributes to normal blood calcium levels. Vitamin K, vitamin D and magnesium are all credited for contributing to the maintenance of normal bones. 

Nutritional needs of these nutrients should be met primarily from foods, however obtaining enough vitamin D from natural food sources alone is very difficult. Oily fish such as mackerel, salmon and tuna are good sources of vitamin D and small amounts can also be found in beef, liver and egg yolks. For a lot of people consuming vitamin D fortified foods, as well as being exposed to some sunlight, these activities are essential for maintaining a healthy vitamin D status.

In some groups, such as people with limited sun exposure or dark skin and individuals with conditions that may influence fat malabsorption, dietary supplements might be required to meet the recommended daily requirement for vitamin D.

A well-balanced diet should provide a plentiful supply of magnesium and vitamin K. Typical sources include:

Magnesium5

  • Almonds

  • Spinach

  • Cashews

  • Peanuts

  • Whole grains

  • Black beans

  • Edamame

  • Avocado

  • Natural yogurt

 

Vitamin K6 

  • Natto

  • Collards

  • Spinach

  • Kale

  • Broccoli

  • Soybean oil

  • Edamame

  • Carrot juice

  • Pumpkin

Immune health

The immune system is one of the most amazingly complex systems in our body and its success depends upon an elaborate and dynamic communications network. It is vital for protecting us from all sorts of foreign invaders such as bacteria, viruses, parasites and fungi. This is achieved by galvanising an army of white blood cells which travel around the bloodstream and lymph system, fighting infection and assessing dysfunctional cells that have the potential for developing into growths such as tumours.

Understandably, there is no single magic bullet that enables such a complex system to keep functioning effectively. Instead a combination of oxygen, exercise, sunlight, adequate nutrients, water, sleep and stress management all help to support the components of the immune system to be maintained. 

Important supportive nutrients 

Good nutrition is a critical determinant of the immune responses in your body and even deficiencies in a single nutrient may result in an altered immune response. Malnutrition is seen as being one of the most common causes of immunodeficiency worldwide(7). Of the many micronutrients that influence immune health, vitamin D has gained considerable interest in recent years. Numerous studies have investigated the role of vitamin D in immune function and strong evidence from these demonstrates that vitamin D does indeed contribute to the normal function of the immune system(8).

In terms of immune support, a well-balanced diet should provide many of the nutrients required for a healthy immune system, however, as mentioned above gaining adequate vitamin D may be a little tricky for certain sectors of the population.

Take home message

If you’ve decided your diet may be a little lacking when it comes to the nutrients needed to support your bone health and immunity, it doesn’t hurt to top up with good quality supplements. But first, make sure you choose supplements that are well absorbed. Research shows that vitamin D3, is the most bio-available form of vitamin D(9) and vitamin K2 is considered the most biologically active form of vitamin K. 

 Jacqueline Newson BSc (Hons) Nutritional Therapy

 

REFERENCES:

  1. https://www.nhs.uk/conditions/osteoporosis/ [Accessed 2.7.19.]

  2. Kaufman JM, Reginster JY, Boonen S, et al. Treatment of osteoporosis in men. Bone. 2013;53(1):134-144. 

  3. 27.  Rizzoli R, Bianchi ML, Garabedian M, McKay HA, Moreno LA. Maximizing bone mineral mass gain during growth for the prevention of fractures in the adolescents and the elderly. Bone. 2010;46(2):294-305

  4. Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. Washington, DC: National Academy Press; 1997.

  5. https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

  6. https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/

  7. https://www.ncbi.nlm.nih.gov/pubmed/9250133

  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266123/

9.   Hart K, Lambert H, Tripkovic L et al. Comparison of vitamin D2 and vitamin D3  supplementation in raising serum 25-hydroxyvitamin D status: a systematic review and meta-analysis. Am J Clin Nutr. 2012;95(6):1357-64.

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Healthfcdf25d6e191893e705819b177cddea0Thu, 24 Oct 2019 10:00:00 +0100
Ready steady, winter proofing for runnershttps://www.abundanceandhealth.co.uk/en/blog/post/1493-ready-steady-winter-proofing-for-runners Runners around the world beware – failing to consider your lung health and immune strength during training could be your biggest winter risk!

Whilst stamina, heart health and leg muscle strength are important factors for any athlete, optimal performance lung health and a robust immune system should also be placed high on the list of your winter health and fitness agenda.

The respiratory and immune system should take pole position during a winter running schedule and here’s why…

Runner’s lungs

Serious runners must battle the elements no matter what time of year and winter is no exception. Come rain or shine marathon and triathlon enthusiasts can be found pounding the pavements all over the world. To maintain this dedication, runners need to have particularly healthy lungs to maximise the delivery of energising oxygen to active muscle groups. 

How the lungs work

Oxygen enters the bloodstream through the lungs via your windpipe (trachea). The windpipe divides into airways called bronchi, which branch into smaller and smaller airways. The bronchi and smaller bronchioles are lined with smooth muscles which help to expand the airways during exercise. At the tips of these bronchioles are tiny air sacs called alveoli, which is where gas exchange happens: fresh air in, carbon dioxide out. 

As well as carrying oxygen the lungs are designed to protect the body from the inhalation of germs and pollutants. This is achieved by the production of mucus in the small airways which helps to trap any unwanted materials.

Lung challenges  

Bacterial infections like bronchitis and allergies (such as asthma) may help trigger inflammation in the bronchioles and alveoli. This creates a build-up of mucus within the tissue, as well as tightening of the airways and spasms in the smooth muscles which support the tiny airways. Low grade chronic systemic inflammation is known to result in reduced lung function, not what you need during an intense training schedule.

The lungs may also become damaged as a result of smoking or breathing in pollutants, dusts and fumes over a sustained period of time. All these factors could interfere with the normal mechanisms in which air is exchanged within the lungs.  Once the airways are damaged, breathing normally may become difficult and this could ultimately influence or compromise athletic performance. 

Protecting your lungs

Help to protect your lungs by:

  • Giving up smoking
  • Reducing your exposure to air pollution
  • Improving the air quality in your home
  • Paying close attention to your nutritional intake

Importance of nutrition for lung health

Respiratory diseases are characterised by airway and systemic inflammation, obstructed airflow and reduced lung function. Poor dietary patterns have been linked to the risk of respiratory disease, however some success has been found with healthy dietary approaches. 

For example, the Mediterranean diet is shown to protect against allergic respiratory diseases such as asthma, helping to reduce typical symptoms. This may be partly due to the high intakes of fresh fruit and vegetables which are rich in antioxidants, vitamins, minerals and phytochemicals. 

Avoiding a typically western dietary style that consists of high levels of refined grains, red meats, high fat dairy products and sugar is recommended as this pattern of eating is thought to be associated with increased risks of asthma attacks. What’s more, a high fat, fast food diet has been shown to be a potential factor for airway inflammation. 

Research also suggests that omega-3 rich foods such as oily fish, walnuts and flaxseeds may also have positive effects for respiratory conditions such as asthma and chronic obstructive pulmonary disease (COPD). 

Runner’s immunity

The winter season is a time when all of us become more susceptible to picking up bugs, but this may be especially so for runners and extreme athletes. High training loads, prolonged exercise intensity, injury or poor recovery time are shown to be associated with depressed immune cell function.

Lengthy periods of strenuous exercise have also been shown to heighten oxidative stress. Runners and endurance athletes should therefore be mindful of their antioxidant requirements and make sure they are gaining sufficient antioxidant rich foods in the diet. Inadequate or inappropriate nutrition has been shown to exacerbate negative influences on immune competence and increase the risk of infection.

Ensuring sufficient antioxidants may also help to protect muscles and connective tissue from free radical damage, important for effective and speedy recovery. If the body’s antioxidant balance is out of kilter this may result in inflammation and tissue degradation. 

Dietary deficiencies of protein and specific micronutrients have been associated with immune dysfunction for many years. In addition to this many athletes are still fat phobic, unaware that essential fatty acids support normal immune function and help to regulate inflammation.

A healthy balanced diet that includes a variety of colourful fruit and vegetables, good quality protein such as chicken, eggs, beans and fish plus fibre rich complex carbohydrates should deliver the nutrition support that a runner needs during the winter months. 

Notable nutrients

For added nutritional support, dedicated athletes favour these top three nutrients:

  • Glutathione GSH - is made up of three amino acids: cysteine, glycine and glutamic acid and is found in abundance throughout all cells. Glutathione has multiple biological roles including preventing damage to important cellular components caused by reactive oxygen species such as free radicals, heavy metals and lipid peroxides. GSH is highly concentrated in the lung epithelial lining fluid and is involved in a series of biochemical reactions that help to protect tissues against inhaled oxidants and toxins. Evidence from research confirms that ultra-endurance athletes have a greater need to protect their bodies from oxidative damage due to the extraordinary volume of exercise they participate in. What’s more, scientists have identified that prolonged physical exercise depletes glutathione levels. Dietary sources of glutathione include avocados, spinach and asparagus. However, this nutrient tends to be poorly absorbed whereas supplements such as liposomal Altrient Glutathione GSH provides maximised absorption.

  • Vitamin C - studies show that vitamin C supplements may help to increase glutathione levels. Vitamin C also aids the absorption of iron in the gut which is an essential mineral used for transporting oxygen to cells for energy production. Low iron is a common cause of fatigue. Vitamin C also contributes to the protection of cells from oxidative stress and has the additional benefit of contributing to the normal function of the immune system.

  • Vitamin D - is particularly useful for runners as it contributes to the maintenance of normal muscle function and contributes to the normal function of the immune system.

Liposomal supplements such as Altrient C and Altrient GSH are exceptionally well absorbed and provide valuable nutritional support for runners looking to enhance a healthy balanced diet.

Jaqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  • Impaired lung function is associated with systemic inflammation and macrophage activation. https://erj.ersjournals.com/content/45/2/557
  • British Lung Foundation. How your lungs work. https://www.blf.org.uk/support-for-you/how-your-lungs-work/what-else-do-the-lungs-do
  • Nutrition and Respiratory Health—Feature Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377870/
  • Glutathione! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684116/
  • Glutathione: Overview of its protective roles, measurement, and biosynthesis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2696075/
  • Vitamin C elevates red blood cell glutathione in healthy adults.https://www.ncbi.nlm.nih.gov/pubmed/8317379
  • Lung glutathione adaptive responses to cigarette smoke exposure. https://respiratory-research.biomedcentral.com/articles/10.1186/1465-9921-12-133

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Vitamin CGlutathioneHealth1714726c817af50457d810aae9d27a2eThu, 17 Oct 2019 10:00:00 +0100
Nutrition Tips for a Smoother Menopausehttps://www.abundanceandhealth.co.uk/en/blog/post/1492-nutrition-tips-for-a-smoother-menopause It’s World Menopause Day on the 18th of October so we though it very appropriate to write an article about the ways in which nutrition can help support women who have reached this impactful hormone transition. 

Feeling fatigued

As women start their journey through the menopause levels of oestrogen and progesterone start to decline and there are in days when levels of these hormones can suddenly take a big dip. These hormone dips tend to have an impact on thyroid activity and metabolism which gets experienced as fatigue, low mood, listlessness and even depression. Prior to the menopause you can normally find a reason as to why you are feeling fatigued – maybe you weren’t sleeping well, or because you may have over-stretched yourself at work or socially. But once you hit the menopausal you can experience severe fatigue without any logical explanation, it’s often completely unexplained and menopausal fatigue tends not to be fixed by rest or sleep which makes it even more frustrating. Rest assured that once your hormone levels smooth over then these episodes of fatigue tends to pass.

Smoking, caffeine and carbs 

There’s plenty of research for many aspects of the menopause and women’s health and one important fact that stands out is that women who tend to smoke, drink lots of coffee and eat more sugar tend to have more frequent and more intense hot flushes. It’s thought that these stimulants tend to increase stress hormones such as adrenalin and cortisol and disrupt blood sugar balance and this coupled with days when hormone levels plummet may trigger the body’s thermostat to miss read the body temperature and instigate a hot flush in attempt to cool the body down. 

You’d be wise to stay clear of caffeine, sugary foods, starchy carbs and energy drinks as these tend to give a short energy burst followed by a pronounced and prolonged energy dip. Switching your diet to be rich in complex carbs and plenty of fibre from fresh fruits and vegetables helps to support blood sugar balance and a normal stress response. If the severity and frequency of your hot flushes inspires you to give up smoking then there are plenty of stop smoking techniques, support groups, hypnotherapy and even nicotine patches that may help you get over the initial hurdle of nicotine withdrawal. 

Powerful phytoestrogens

The general dietary advice for women experiencing the perimenopause or the menopause is to include foods in your diet that are rich in phyto-oestrogens (fennel, cucumber, lentils, alfalfa, sunflower seeds, flax seeds, miso) helps to support hormone balance. It’s thought that the phyto-oestrogen found in these foods have a similar chemical structure to the natural oestrogen that the body makes so they fit into oestrogen receptor sites found on cell membranes in areas of the body where oestrogen has an input – such as in the breast, bones, uterus, vagina etc. Once slotted into the receptor sites they may have an oestrogen balancing effect which is thought to help with some of the symptoms of the menopause.

However, if you have suffered from breast cancer or have been recently diagnosed with breast cancer or if you have a history of breast cancer in your family then you need to avoid or be extremely careful when considering adding these foods into your diet. If you have an oestrogen receptive breast cancer or type of cancer that is oestrogen receptive then it would be wise to avoid these foods altogether. 

Stress and exercise

Stress also impacts on the menopause so it’s important to find ways to lighten your load – get a support network in place and find ways to resolve troublesome relationships. Women who are fit and active tend to have a smoother ride through the menopause so it’s time to discover a type of exercise class that you enjoy or find a buddy to go walking, running, cycling or swimming with, keep it fun and achievable and know your limits to avoid injury.

Important B-vitamins 

During both the perimenopause and the menopause many women experience days of extreme tiredness and unexplained fatigue which is often not restored by rest and sleep. This is a very common and familiar sign of the changing hormone patterns associated with the periods winding down and your fertile phase of life coming to an end. There are lots of different B-vitamins, but scientists have discovered that it’s specifically B1, B2 and B6 that are involved with regulating our metabolism to such an extent that vitamins B2 and B6 even help reduce tiredness and fatigue. 

Paying attention to dietary sources of B-vitamins during the menopause could be of great benefit so and this group of vitamins is mainly found in foods such as asparagus, sunflower seeds, edamame beans, squash, peas, almonds, eggs, mushrooms and green leafy vegetables like spinach. Wholegrains, pulses and lentils are also carbohydrates that are bigger on B’s so swapping white bread, rice and pasta for brown or wholegrain alternatives should be top of your shopping list. However, these vitamins tend not to be stored in the body, so a daily supply is super essential as your travel through the menopause. Topping up your diet with liposomal Altrient B-Complex is a sensible way to give your body that extra boost of B-vitamins to help support your energy as your hormones continue to change. 

Bare bones

Prior to the menopause levels of oestrogen and progesterone instruct specialised bone cells to clear out old bone and replace it with new bone in a constant bone regeneration process that helps to maintain strong flexible bones. However, after the menopause hormone levels of oestrogen and progesterone plummet and this bone regeneration process become seriously compromised. Therefore, post-menopausal women have a much higher risk of bone fractures and osteoporosis, a disease characterised by weak, brittle bones. 

Signing up to a regular weight bearing exercise class is a good way to help encourage bone strengthen and there are certain foods that are rich in the minerals calcium and magnesium that are important for bone health. These foods include nuts, seeds and green leafy vegetables so finding ways to incorporate these into your daily diet is a good step forward for your bone health. Vitamin D is a real bone hero during this phase of a woman’s life as it contributes to normal calcium absorption, supports normal blood calcium levels and contributes to the maintenance of normal bones. 

Skin cells normally make vitamin D when exposed to sunlight so if you are going through the menopause or if you are post-menopausal and live in a part of the world, like the UK, that has little sunlight at this time of year then it’s a good idea to top up your vitamin D levels with a supplement. 

No matter how severe your menopause becomes there are plenty of nutrition and lifestyle tips to help you feel more in control and if your symptoms become so severe that they interfere with your quality of life then you can always visit your GP and talk to them about he bio-identical (more natural) forms of hormones that are now available on the NHS.

Susie Debice Food Scientist and Nutritional Therapist

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Vitamin BHealthBeautye655c7716a4b3ea67f48c6322fc42ed6Fri, 11 Oct 2019 13:04:18 +0100
Autumn Beauty Tips From Dawn Till Dusk…https://www.abundanceandhealth.co.uk/en/blog/post/1491-autumn-beauty-tips-from-dawn-till-dusk Do autumn leaves, long dark evenings and crisp cool days see you hiding under a blanket on the sofa? It’s time to find ways to embrace autumn with all its glorious colours, comfort foods and cosy jumpers. But let us also remember how the changing season could affect our skin, mood and energy levels. Here are our top beauty and health tips to help you maintain a natural radiance right up to Christmas!

Glowing Autumn Skin

As the weather turns cooler, being exposed to harsh cold air then retreating inside to centrally heated rooms could irritate problem skin. You may find redness or dry patches become worse at this time of the year, here’s how to deal with them… 

  • Moisturisers – it may be tempting to slap on heavy moisturiser but if you apply too much, it may act as a barrier and prevent skin from properly breathing. This may lead to a dull complexion and outbreaks of spots and pimples. Switch to a natural, light and gentle moisturiser containing nourishing ingredients such as shea butter, aloe vera and coconut oil.
  • Foundation – don’t smother your skin with heavy foundation which may not allow it to breathe properly. You might find that a light mineral powder is less congesting for your winter skin. Don’t forget to always take off all your make-up before going to bed.
  • Skin foods – what we eat significantly influences our skin health and the skin often reflects the health of our body on the inside. Plant-based foods tend to be higher in the fibre required for gut function and for the efficient elimination of gut toxins which could otherwise contribute to dull skin. Essential fats from oily fish, nuts and seeds may also help keep skin supple and free from blemishes. 
  • Super nutrients – B-vitamins, especially B2 and B3 are needed for the manufacture of new skin cells. A deficiency in vitamin B2 may lead to symptoms such as cracked lips and sores in the corner of the mouth. Vitamin C is a key nutrient for collagen formation which supports skin tone and elasticity. Both vitamin C and the B-vitamins are water-soluble and can’t be stored in the body, so we need a daily supply. Topping up these nutrient levels with liposomal Altrient C and B-Complex is a good tip for your autumn beauty regime. Finally, vitamin D contributes to the growth and repair of skin. Skin cells make vitamin D from sunlight so for those of us living in shortened daylight at this time of year, a supplement of liposomal vitamin D also makes sense in the winter months. According to the British Nutrition Foundation, it’s estimated that at least one in five in the UK are deficient in vitamin D(1). 

Upbeat Mood

If you’ve ever noticed the lack of daylight and long dark evenings mean your mood plummets, then you’re not alone. Too little light is linked to lower levels of the brain’s happy hormones called serotonin and if your skin isn’t looking its best, this could also get you down. How about a pampering facial rich in vitamin C? When it’s applied topically to the skin, vitamin C is thought to help stimulate collagen formation. Vitamin C also helps to neutralise free radicals and oxidative stress caused by environmental pollutants and sun damage, which both contribute to skin ageing. 

With crisp autumn days approaching it’s worth remembering that spending some time outdoors may help lift your mood and encourage a better sleep cycle and quality of sleep – good news if you are wanting to top up on beauty sleep! It’s tempting to hide indoors when the weather is unsettled but layer up, stride out and you could feel better for it!

Autumnal Energy

Time to resist the temptation of hibernation with these get up and glow autumn energy tips…

  • Snack check - sugary snacks and processed foods tend to be lacking in essential nutrients and often contribute to blood sugar highs and lows which could lead to food cravings, energy slumps and difficulty concentrating. To help blood sugar management and provide a more sustainable supply of energy it’s a good idea to replace refined carbohydrates with wholegrain carbohydrates such as brown rice, brown bread, whole-wheat pasta, quinoa, lentils and pulses. 
  • Curb cravings - if you crave a sugar boost mid-afternoon then you could start to pre-empt this by eating a protein-rich snack. Good options include a handful of pumpkin seeds or walnuts, oatcake with salmon or a smoothie made with a spoonful of plant-protein powder (hemp, pea or rice protein powder).
  • Caffeine cut - although caffeine may give you a great energy rush, this may be shortly followed by an impactful energy slump later in the day. To wean yourself off caffeine drinks (coffee, tea, hot chocolate and energy drinks) swap these with herbal teas, fruit teas or fizzy water with a splash of fruit juice. 
  • Keep hydrated - don’t forget water. Dehydration not only leads to dull, lacklustre skin but also may contribute to constipation, headaches and fatigue. 
  • Get moving - lack of exercise encourages a feeling of stagnation. Even if your schedule is jam-packed make time for exercise. If going to the gym several times a week is unrealistic then you could simply commit to a brisk ten-minute walk in your lunch break.
  • Stress management – workplace stress is often unavoidable but learning to change your reaction to stress may help you feel less affected. Stress tends to up-regulate the body’s requirement for B-vitamins and often interferes with blood sugar balance. Yoga, meditation, tai chi and deep breathing exercises all help to dial down the stress response. Researchers in one study found that supplementing a B-vitamin complex to people under workplace stress indicated results that suggested this supplement could contribute value when looking for ways to help manage resistance to stress (2). 

By adopting the lifestyle measures suggested above, you could start to embrace the changing season with glowing skin, optimum energy and a lighter mood.

Susie Debice – BSc Hons Dip ION Food Scientist and Nutritional Therapist 

References 

  1. Andrew Scholey, Jenny Lloyd, Jo Spong, Stephen Myers, Luke A. Downey. The effect of 90-day administration of a high dose vitamin B‐complex on work stress. Human Psychopharmacology. Vol 26, Iss 7 Oct 2011. P 470-476
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Vitamin BHealthBeauty226d1f15ecd35f784d2a20c3ecf56d7fFri, 11 Oct 2019 12:27:05 +0100
How to hang on to vitamin C and reap the benefitshttps://www.abundanceandhealth.co.uk/en/blog/post/1490-how-to-hang-on-to-vitamin-c-and-reap-the-benefits According to scientific evidence, vitamin C is an essential nutrient that we simply cannot do without, especially as it’s not produced by the human body and must be sought from the diet. 

The difficulty with vitamin C is in maintaining optimal levels to ensure your overall wellbeing, which becomes progressively harder with age and ill health. Compared to younger people, the elderly, as well as smokers and individuals suffering from diabetes and high blood pressure, have lowered levels of vitamin C. 

What’s more the vitamin C content of food is decreased by prolonged storage and some cooking methods, so even if you are getting plenty of fruit and vegetables, you may still be losing out.

Common sense would suggest that vitamin C supplementation could offer valuable nutritional support, but taking vitamin C alone does not necessarily guarantee increased blood plasma levels. You need a form of delivery that is easy to take, long lasting and readily available for your body to absorb and utilise effectively. 

This is where many standard oral supplements fall short. As an example, traditional time-release vitamin C tablets are often:

  • Large and difficult to swallow
  • Slow acting
  • Poorly absorbed 8
  • Unpalatable
  • Expensive

By contrast an oral Vitamin C powder can offer numerous advantages:

  • Fast acting, enhanced absorbability 
  • Ideal for children and the elderly, can be added to liquid or sprinkled on foods 
  • Easy to adjust dosage without the need to swallow several large pills
  • More convenient, portable and doesn’t need refrigeration
  • Doesn’t contain unnatural fillers normally used to bind ingredients in tablets together
  • More cost effective than other forms of vitamin C

Why the type of Vitamin C makes a difference

Vitamin C or ascorbic acid is a water-soluble vitamin, which means it can only reach watery environments in the body. It is also subject to tightly regulated absorption mechanisms that limit how much can be taken up by the gut at any one time.

However, there are ways to ensure your body gets the most out of the Vitamin C you do take.

Teaming vitamin C with other types of ascorbic acid and additional complimentary nutrients such as ascorbyl palmitate, sodium ascorbate magnesium ascorbate, Bioperine, D-ribose and dihydroquercitin may help to improve its absorption in both fat and water soluble environments and enhance its overall wellbeing effects.

Why Vitamin C remains a firm favourite

Vitamin C is a remedy for all seasons, which is why there is barely a bathroom cabinet in the country that doesn’t house a pot or two.

In the Spring when seasonal allergies are at their worst Vitamin C may provide a helping hand because it contributes to the normal function of the immune system. 

Around this time, asthma and other respiratory conditions often flare up triggering sneezing, a stuffy nose and red itchy eyes. This allergic response is due to histamine, a substance released by the immune system in response to the allergens. 

Allergic reactions generally occur when the immune system overreacts to a harmless substance such as pollen. 

Maintaining a healthy immune system may help to normalise your body’s reactions to allergens. The addition of vitamin C may also provide nutritional support when experiencing some of the unpleasant symptoms. 

During the Summer Vitamin C comes into its own as an important antioxidant that may support the health of your skin. Antioxidants are naturally occurring compounds that help to neutralise free radicals, which may occur as a result of chronic overexposure to the sun.

Because vitamin C contributes to the protection of cells from oxidative stress it can provide useful nutritional support at a time when your skin needs as much support as it can get.

In the gloomy months of Autumn when the days are getting shorter and darker you need to keep your diet healthy and gather together as many coping mechanisms as possible to help prevent the onset of SAD (seasonal affective disorder).

As part of a healthy balanced diet vitamin C is particularly important because it contributes to normal psychological function.

It’s not hard to see why Vitamin C might be beneficial. It’s found in high concentrations in the brain and is thought to be an important cofactor for the synthesis of norepinephrine and dopamine, neurotransmitters that are involved in mood regulation.

One study from McGill University in Montreal investigating the moods of hospital patients, reported favourable results after administering 500mg of vitamin C twice a day to participants in the trial. 13

Throughout winter you can always enlist the help of Vitamin C whilst avoiding people already struck down with colds and flu. Vitamin C contributes to the normal function of the immune system and may provide just the kind of additional support that you need at this time of year.

Vitamin C performs many tasks in the body and these are just a few of the many reasons why it’s worth investing in a daily dose. If you’re worried you might not be getting your daily quota, keeping a few sachets of powdered vitamin C in your pocket might put your mind at rest.

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

References

  1. Burr, M.L., Elwood, P.C., Hole, D.J., Hurley, R.J., Hughes, R.E., Plasma and leucocyte ascorbic acid levels in the elderly. Am. J.Clin. Nutr., 1974, 27, 144- 51.
  2. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017;9(11):1211. 
  3. Calero CI et al. Allosteric Modulation of Retinal GABA Receptors by Ascorbic Acid. J Neurosci. 2011 Jun 29;31(26):9672-82.
  4. Harper KA, Morton AD, Rolfe EJ. Phenolic compounds of black currant juice and their effect on ascorbic acid. III Mechanism of ascorbic acid oxidation and its inhibition by flavonoids. J Food Tech. 1969;4:255-67.
  5. Harrison FE and May JM. Vitamin C Function in the Brain: Vital Role of the AscorbateTransporter (SVCT2) Free Radic Biol Med. 2009 March 15; 46(6): 719–730.
  6. https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/taxifolin. [Accessed 8.4.19]
  7. https://examine.com/supplements/black-pepper/. [Accessed 8.4.19]
  8. Mayersohn M, Robinson JB, Yung S. Ascorbic Acid Absorption in Humans: A Comparison among Several Dosage Forms. Journal of pharmaceutical Sciences 1982; 71, 3: 282-285. 
  9. Nijveldt RJ, van NE, van Hoorn DE, et al. Flavonoids: a review of probable mechanisms of action and potential applications. Am J Clin Nutr. 2001 Oct;74(4):418-25.
  10. Verma SK (2016). Developing New Functional Food and Nutraceutical Products, Edition: 1, Chapter: Nutraceutical Formulations and Challenges, 161-171. Academic Press: USA. 
  11. Pelletier, O., Vitamin C status of smokers and non-smokers. Am. J.Clin. Nutr., 1970, 23, 520-4. 
  12. Chalker E, Douglas CE & Hemila H. Vitamin C for preventing and treating the common cold. Cochrane Database of Systematic 2007; 3. 
  13. Zhang M, et al. Vitamin C provision improves mood in acutely hospitalized patients, Nutrition (2010).
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Vitamin CHealthf187a23c3ee681ef6913f31fd6d6446bWed, 09 Oct 2019 10:56:22 +0100
Urban lifestyle - immune essentials for city-dwellers and commutershttps://www.abundanceandhealth.co.uk/en/blog/post/1489-urban-lifestyle-immune-essentials-for-city-dwellers-and-commuters The onset of autumn brings many changes, not just to the weather but also to our health and wellbeing. If you face a daily commute to the city or live in a crowded urban environment, then you could be more likely to succumb to the latest seasonal bug compared to someone who spends most of their time in a rural setting. By becoming aware of factors in your urban lifestyle that could be challenging for your immune system you may be more able to maintain glowing health across the months ahead. 

Immune challenges

A daily commute on busy public transport may significantly increase the workload of the immune system. Spending an hour or more on cramped public transport undoubtedly ups your exposure to cold and flu viruses from fellow commuters. A stuffy work environment in an office with back-to-back desks and windows that remain closed with cranked up central heating often creates a perfect environment for germs to be circulated.

Aiding natural defences is a great place to start. Washing hands regularly throughout the day and frequently using an anti-bacterial wipe on office door handles, your computer keyboard or the shared office phone is a good habit to get your colleagues on board with to help stop seasonal microbes from spreading around the office. 

Handy colloidal silver spray

How about using a handy natural anti-bacterial spray for your hands, mouth and throat after leaving public transport? After all, think about how many germ-ridden hands have been holding the same support pole on the tube. Using a colloidal silver solution may be a good precaution. Silver is thought to have been used by Hippocrates, the father of medicine, against a wide variety of microorganisms. Colloidal silver is extremely versatile and can be sprayed onto the inner part of a scarf placed over the mouth, onto surfaces or hands and into the mouth. Look for a colloidal silver that has a strength of 10 parts per million (ppm) or more. ACS 200 is the most effective colloidal silver available today. It contains 200ppm of silver in ultra-purified water and multiple studies demonstrate that ACS 200 is many thousands of times more effective at killing pathogens than any other silver.

Urban stress

A busy lifestyle with long work hours could put pressure on the body’s nutrient and energy reserves. Studies indicate that work pressures are responsible for almost 50% of all cases of stress1. Work-related stress may make it feel like there is no time for self-care or downtime and this may lead to certain habits becoming established. Reaching for a coffee or sweet treat when feeling tired during the day or pouring a glass of wine to unwind at the end of the day are common go-to mechanisms to offset stress. Work or life pressures may lead to sleepless nights. Both stress and poor sleep may negatively impact immune function leading to an increased susceptibility to infections2.

Taking 10-15 minutes for yourself twice a day is a good way to begin some self-care. Use the time to practise mindfulness, listen to a guided meditation, read a book, listen to music or simply go for a walk. Stress reduction techniques may be key for supporting many aspects of health and the key is finding what works for you. Although it may be tempting to use vigorous exercise to unwind the mind, gentle exercise puts less physical stress on the body. Yoga, Pilates, swimming and cycling are great ways to exercise the body gently.

Powerful protein

Nutrition advice for those living a stressful and busy lifestyle include topping up on protein intake throughout the day as this helps support blood sugar and sustainable energy and may also curb cravings for caffeine and sweet food. Protein is also used to make essential immune cells and good choices include oily fish, white fish, chicken, turkey, eggs, nuts and seeds.

Vitamin C for winter health

Environmental stress from exposure to city air pollution may also impact lung function and immune responses to infections 3. Environmental pollution is linked to cellular oxidative stress, where the natural antioxidant defences against damaging free radical molecules (toxins) may become overwhelmed. Vitamin C contributes to the normal function of the immune system and protection of cells from oxidative stress, so this key vitamin certainly has its work cut out at this time of year.

The human body cannot synthesise vitamin C so we are all reliant on a good daily intake from purple and red berries, green leafy vegetables and citrus fruits. But city-dwellers and commuters would be wise to top-up with liposomal Altrient Vitamin C supplement to ensure optimum levels. This particular form of vitamin C comes in a handy travel sachet, is highly absorbable and is gentle on the tummy, unlike other (often cheaper) forms of vitamin C such as ascorbic acid. 

Winter blues

It is not just immune health that changes during the cooler seasons, mood could also take a downturn. The thought of commuting in the dark or exercising outside in the colder temperatures can be off-putting. Issues such as low mood and motivation or seasonal affective disorder (SAD) can all contribute to feeling like you want to hibernate. In addition to this, a reduction in activity and exercise may result in changes in your weight or body shape which could affect your mood or self-esteem. 

Aim to get daylight exposure, at least 30 minutes before noon, to help ensure that your natural circadian rhythm is set. Light entering the eye is key for a normal sleep cycle and for helping maintain normal serotonin levels for a happy relaxed mood4 and for winter weight management5. For additional nutrition support there is liposomal Altrient ALA which contains a highly absorbable form of alpha lipoic acid, a naturally occurring compound that has been found to help support normal metabolism7. Although some animal foods contain alpha lipoic acid a supplemental form may be useful at this time of year. 

Working or living in the city may bring inevitable health challenges during the winter but keeping healthy habits over the winter months may help you maintain glowing health.

Susie Debice BSc Hons Dip ION - Food Scientist and Nutritional Therapist

REFERENCES:

  1. http://www.hse.gov.uk/statistics/causdis/stress.pdf 
  2. Bryant, P. A., Trinder, J., & Curtis, N. (2004). Sick and tired: does sleep have a vital role in the immune system?. Nature Reviews Immunology, 4(6), 457. https://www.nature.com/articles/nri1369  
  3. Chauhan, A. J., & Johnston, S. L. (2003). Air pollution and infection in respiratory illness. British medical bulletin, 68(1), 95-112. https://academic.oup.com/bmb/article/68/1/95/421216 
  4. McClung, C. A. (2013). How might circadian rhythms control mood? Let me count the ways... Biological psychiatry, 74(4), 242-249. https://www.sciencedirect.com/science/article/abs/pii/S000632231300187X 
  5. Shi, S. Q., Ansari, T. S., McGuinness, O. P., Wasserman, D. H., & Johnson, C. H. (2013). Circadian disruption leads to insulin resistance and obesity. Current Biology, 23(5), 372-381. https://www.sciencedirect.com/science/article/pii/S0960982213000833 
  6. Berridge, M. J. (2017). Vitamin D and depression: cellular and regulatory mechanisms. Pharmacological reviews, 69(2), 80-92. http://pharmrev.aspetjournals.org/content/pharmrev/69/2/80.full.pdf 
  7. Laher, I. (2011). Diabetes and alpha lipoic acid. Frontiers in pharmacology, 2, 69. https://www.frontiersin.org/articles/10.3389/fphar.2011.00069/full
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Vitamin CHealth1baff70e2669e8376347efd3a874a341Wed, 09 Oct 2019 10:08:07 +0100
Get your brain back into gearhttps://www.abundanceandhealth.co.uk/en/blog/post/1488-get-your-brain-back-into-gear Discover how good nutrition can help spark-up the old grey matter and get the whole family prepped and ready for the classroom or boardroom, after a long hot summer of downtime…

It’s that time of year again when you’ve got to wave your kids back off to school and throw yourself once more into the world of work and meetings. Easier said than done after a long relaxing holiday, with kids still in playtime mode and your own brain cells having long since left the room. A good plan of action is needed if you want the whole family to switch into thinking, learning and information retrieval mode! Best to start with the kids, because if they’re happy and thriving at school, you’ll be happy too and more able to meet your own work and life challenges.

Re-engaging your child’s brain

As far as children are concerned, apart from getting them back into a good sleep routine, they need to get the right fuel for their brain cells. To help support concentration and maintain stable blood sugar levels, a nourishing breakfast that combines protein, healthy fats and complex carbohydrates is a great place to start.

For many years, breakfast consumption in school children has been positively associated with better general health and improved concentration and cognitive function. This idea is supported by public health experts from Cardiff University, who have identified that children who eat a healthy breakfast achieve higher academic results. Their research has confirmed that eating breakfast helps to increase school children’s test grades(1).

Giving your children the right balance of nutrients before they set off for school isn’t too difficult. Something as simple as beans on wholemeal toast, or yogurt with fruit helps provide nutrients needed for optimal mental performance. Although breakfast is particularly important, to be sure their brains get the best chance of being super-charged they need to re-fuel with highly nutritious foods throughout the day. 

Top 5 nutrition tips for memory and concentration

  1. Wholegrain bread and cereals – a good natural source of a wide range of B-vitamins, including B1, B2, B6, niacin and B12 are perfect for a growing child’s brain, as they contribute to normal functioning of the nervous system. What’s more these same vitamins are a great source of energy for the brain as they contribute to normal energy yielding metabolism. 

  2. Dairy products - provide plenty of vitamin B5, which may help support learning and concentration since this vitamin contributes to normal mental performance. 

  3. Protein - essential for neurotransmitter balance (hormone like substances that influence mood and behaviour) and growth and repair. Good sources include meat, fish, chicken, beans, lentils, eggs, nuts, seeds and tofu.

  4. Colourful berries and vegetables – these foods provide a good source of antioxidants, vitamins and minerals to help maintain healthy brain cells.

  5. Nut butters – these contain a wide range of nutrients including antioxidants, omega-3s and B-vitamins, which provide excellent nutritional support for a healthy nervous system and brain function. Try walnut butter, almond butter or cashew butter on an oat cake or celery stick for a tasty afternoon snack.

How about optimising adult brain health?

The adult brain is a complex and intricate structure made up of over 100 billion nerve cells. This amazing organ is the centre for intellect, behaviour and memory and it also co-ordinates movement as well as managing emotions. The daily challenges of juggling work, life, and social commitments may be quite a burden on mental health. The answer to coping with these demands is to support the brain with plenty of sleep, exercise and a healthy balanced diet. All of which, have the potential to alter brain health and mental function. Making healthy food choices is the most straightforward strategy for enhancing cognitive abilities and protecting the brain from damage(2)

For example, carbohydrates provide fuel for the brain, protein provides the amino acid building blocks to develop a healthy nervous system and vitamins and minerals are vital co-factors for helping the brain to transform amino acids into neurotransmitters and carbohydrates into glucose.

Any imbalance or deficiency may have a detrimental effect on brain functions such as memory and concentration. It’s also essential to drink frequently throughout the day – a dehydrated brain is not a brain that functions well!

Ultimate brain food – key supportive nutrients

A varied and balanced diet provides the essential nutrients that help to protect and maintain normal metabolic activity in the brain. These recommendations are based on years of research, which have identified how dietary factors help influence specific molecular systems and mechanisms that help maintain mental focus, decision making and memory function(2).

  • Magnesium - this mighty mineral found in abundance in vegetables, particularly the green leafy kind, may help to enhance cognitive function because of its contribution to the normal functioning of the nervous system. Magnesium also contributes to normal energy yielding metabolism, an important factor in providing fuel for optimal brain function. 

  • B-vitamins - specifically vitamin B1, B2, B6, B12 and niacin are known to contribute to normal functioning of the nervous system. Whilst vitamin B5 contributes to normal mental performance. Good dietary sources include wholegrains, animal protein, eggs, avocados, nuts and seeds.

  • Vitamin C – not often thought of in terms of brain health but very valuable as this vitamin contributes to normal functioning of the nervous system and normal psychological function. Vitamin C is plentiful in fruits and vegetables such as bell peppers, broccoli, strawberries, kiwi and mango.

  • Omega-3 fatty acids – these are of growing interest to scientists for their capacity to support cognitive processes in humans(3). Typical food sources are oily fish, flaxseeds and walnuts.

Not so clever foods – the ones to avoid

Reducing or eliminating certain foods may help to prevent brain fog and keep you feeling more mentally alert at work. Sugary foods or drinks, that deliver fast energy release tend to result in blood sugar crashes, which may lead to poor concentration and lethargy. Time to ditch the sweets, biscuits, chocolate bars, fizzy drinks and cakes.  

Processed foods and ready meals often contain high levels of trans fats. Research shows that trans fats may have an adverse effect on the brain and nervous system. Scientists have found that these types of fats may have the capacity to distort brain cell membranes, which alters the ability of neurons to communicate, thus diminishing mental performance(4). Foods that may contain trans fats include margarine, crackers, biscuits, baked goods and fried fast foods.

What about nutrition supplements? 

If you have a poor diet or malabsorption issues, then topping up with Altrient’s liposomal supplements provides additional nutritional support. The unique delivery system of liposomes helps ensure a near-complete absorption of vital nutrients into the bloodstream. The physical qualities of the liposomes by-pass the digestive constraints normally encountered by traditional oral supplements, providing an exceptionally effective dose to the target cells.

Jacqueline Newson BSc (Hons)Nutritional Therapy

REFERENCES

  1. Littlecott HJ. Association between breakfast consumption and educational outcomes in 9-11 year old children. Public Health Nutrition 2016, 19, 9: 1575-1582.

  2. Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008;9(7):568–578. doi:10.1038/nrn2421.

  3. 3. Smith AD, Smith SM, de Jager CA, et al. Homocysteine-lowering by B vitamins slows the rate of accelerated brain atrophy in mild cognitive impairment: a randomized controlled trial. PLoS One. 2010;5(9): e12244. Published 2010 Sep 8. doi: 10.1371/journal.pone.0012244.

  4. Ginter E, Simko V. New data on harmful effects of trans-fatty acids. Bratisl Lek Listy. 2016;117(5):251-3.

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Vitamin BHealth8a146f1a3da4700cbf03cdc55e2daae6Tue, 24 Sep 2019 11:15:22 +0100
Super Summer Nutrientshttps://www.abundanceandhealth.co.uk/en/blog/post/1486-super-summer-nutrients Getting through a scorching summer filled with family outings and boozy barbecues involves a great deal of stress management, skin care and liver support – so you need to familiarise yourself with the nutrients that help you sail through the sunshine months unscathed!

Here are our nutrient recommendations for the top three summer problem areas – stress, sunburn and hangovers with added comments from Dr Levy, a board-certified cardiologist and expert on health-related issues. Dr Levy has written six books, centred on how to restore and maintain good health in the face of the many different forms of toxicity that all of us face daily.

1. Summer stress

Summer is generally considered to be a time when you whisk yourself off to sunnier climes to relax and recharge your batteries. The reality can sometimes be somewhat different though, especially if you have children that need to be fed, hydrated, constantly amused and protected from the sun.

No matter how hard you try to switch off, these situations can bring considerable stress, which may push you to drink more alcohol and eat the kinds of foods that tend to increase stress hormones, such as sugary, highly processed foods and caffeinated drinks.

One way to avoid this outcome is to focus your dietary intake on nutrients that have been identified for their supporting role during times of stress and anxiety. Vitamin C and magnesium are typical examples of these and are easily incorporated into your summer eating plan.

According to research vitamin C has a role to play in helping manage levels of stress hormones in the blood, support blood pressure and help alleviate the body’s response to stress(1). Additionally, research shows that mental and physical stresses promote magnesium elimination from the body(3).

Dr Levy says, “Magnesium is an essential ion for health, it plays an important role in the physiological function of the brain and heart and may contribute to lowered blood pressure.”(4)(5)

The best way to make sure both you and your family get enough vitamin C and magnesium is to eat at least five portions of fruit and vegetables a day. This shouldn’t be too difficult during the summer months as salads and fresh fruit are generally abundant and particularly appealing when the temperatures are rising.

2. Sun burn

After a long, wet winter, most people are more than happy to head for the sun to take advantage of its powerful solar energy. However, it’s important to remember that whilst the heat may feel good, your skin should be protected from the harsh effects of the suns UVA rays, which is where vitamin C may be helpful.

Vitamin C is an important antioxidant, as it neutralises free radical oxygen, it becomes oxidised and has thereby neutralised itself(6). These important antioxidant properties help to neutralise any free radical damage potentially caused to the skin cells by excessive sun exposure. Tackling UV radiation with effective sunscreen products and adequate antioxidant protection may help to lower the risk of sunburn.

Although there is an abundance of fruit and vegetables containing vitamin C, nature sometimes needs a helping hand especially at times when healthy food options take a back seat in the face of too many holiday temptations! Supplementing is an easy option and gives added protection and peace of mind, especially if you choose liposomal vitamin C for maximised absorption.

3. Liver support

Summer barbecues wouldn’t be the same without an accompanying beer, glass of summer wine or even a colourful cocktail to add to the overall enjoyment of an afternoon spent in the sun. However, too much alcohol too often places a tremendous strain on your liver.

Dr Levy explains, “The liver is designed to protect your body from toxins like alcohol, filtering all the blood that is absorbed from the gut before it ever reaches the rest of the body. As an organ, the liver is the most important defender of the body against the continuous onslaught of toxins coming from your diet and the environment. And it is the ability of the liver to utilise antioxidants such as glutathione (GSH) and vitamin C in this toxin defence that allows it to perform this protective role so effectively. Biologically, there is a powerful synergy between vitamin C and GSH as they recharge and enhance each other. In fact, one of the most important functions of vitamin C is to help maintain normal GSH levels inside the cell.”

If you are planning a boozy summer, then it’s advisable to supplement with liposomal forms of vitamin C and GSH to help give your liver some support. Gaining vitamin C from your diet is relatively easy but increasing your intake of GSH isn’t so straight forward. Glutathione is a three amino acid peptide, which consists of the amino acid building blocks: cysteine, glycine and glutamine. 

Dr Levy says, “Apart from IV infusions of GSH and oral liposomal GSH that deliver intact GSH directly into the blood, the only reliable way to boost blood levels of GSH requires supplementation with glutathione building blocks. This is because gastric juices breakdown/digest GSH into its constituent amino acids before it can enter the bloodstream. As a result, in human subjects, orally administered GSH has been shown to result in no significant increase in plasma levels. Depressed GSH levels in the liver are intrinsically linked to liver disease and liver damage. When GSH and vitamin C levels can be adequately enhanced with effective supplementation, liver diseases may improve, and may even completely resolve when these critical antioxidant levels can be maintained in a normal range.”

Dr Levy’s take home messages

  • Many thousands of clinical and laboratory studies have clearly demonstrated the substantial importance of antioxidant therapy, especially vitamin C(6).
  • There is a considerable and continually growing body of work in the scientific literature documenting the unequivocal benefits of GSH and its related compounds on a wide variety of disease processes. 
  • Liposome encapsulation technology not only prevents gastrointestinal degradation and assures high absorption into the blood, but it also appears to be capable of targeting the intracellular space and even further into sites within the cells such as mitochondria and nuclei(7).

Please note - This article was created and edited by Nutritional Therapist Jacqueline Newson using extracts from articles and books by Dr Thomas Levy MD, JD. 

REFERENCES

  1. Brody SPreut RSchommer KSchürmeyer TH. A randomized controlled trial of high dose ascorbic acid for reduction of blood pressure, cortisol, and subjective responses to psychological stress. Psychopharmacology (Berl). 2002 Jan;159(3):319-24.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/
  3. https://www.ncbi.nlm.nih.gov/pubmed/26591563
  4. https://www.peakenergy.com/articles/nh20140407/The-dangers-of-magnesium-deficiency/ 
  5. Magnesium in man: Implications for health and disease. Physiological Reviews 2015; 95:1-46.
  6. Levy TE, MD, JD (2011). Primal Panacea. MedFox Publishing: Henderson, NV.
  7. Milne RD, MD (2004). PC Liposomal Encapsulation Technology.Life’s Fountain Books: Henderson NV.

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Vitamin CHealth86df7dcfd896fcaf2674f757a2463ebaThu, 18 Jul 2019 10:59:37 +0100
Long haul health travel hazardshttps://www.abundanceandhealth.co.uk/en/blog/post/1485-long-haul-health-travel-hazards If sunshine, cocktails and delicious local cuisine are about to feature in your plans don’t forget to pack some vitamin C, Alpha Lipoic Acid and Glutathione.

The holiday season is well and truly underway and the prospect of long lazy days in the sun may soon become a reality for many of us. Although trips to France and Spain still appear to be amongst the favourite destinations, flights to long haul destinations have sky-rocketed in the last two decades. In 2017 the International Air Transport Association reported that a staggering 1.5 billion passengers flew to the Asia-Pacific region. 

If you’re one of those adventurous travellers, your expectations for the perfect holiday destination may be even higher than usual, especially if you’ve been planning and looking forward to it all year. You want to make sure your holiday is the blissful getaway you’ve been anticipating and not a holiday horror story!

Although cheaper flights have made a broader range of holiday destinations accessible to a greater number of people, trips to far flung places often bring more worries than usual especially in terms of health. 

To put your mind at ease we’ve got some great solutions…

Travel anxiety

The prospect of travelling somewhere new should be exciting but there are a percentage of people that find the whole experience traumatising. The queuing, security checks, noise, heat, delays, worry about baggage allowance, bored kids etc. can trigger a roller coaster of stress and anxiety and may leave you feeling exhausted by the time you reach your destination. 

Tackling stress can be helped by including lots of magnesium-rich foods in your diet in the run-up to your holiday. Magnesium contributes to the normal functioning of the nervous system and normal psychological function, so it may offer great support, just when you need it. For extra magnesium include:

  • Leafy greens
  • Pumpkin seeds
  • Almonds, cashews and Brazil nuts
  • Fresh tuna
  • Beans
  • Lentils
  • Whole grains

Deep Vein Thrombosis (DVT)

DVT is a blood clot that forms in a vein deep inside the leg. In normal circumstances blood flows quickly through veins due to leg movements. Muscles in the legs squeeze the veins, preventing the likelihood of clots. 

The cramped environment on an aeroplane limits the amount of movement possible and may cause circulation to become sluggish, or it may damage blood vessel walls which could lead to an increased tendency for a clot to form.

The risk of developing a clot is generally low, but it is higher in certain circumstances i.e.:

  • If you smoke
  • You are over 40
  • On the pill or HRT
  • Overweight
  • Pregnant
  • Have varicose veins
  • Recently had surgery

Moving around where possible during a flight is recommended, drinking lots of water, avoiding alcohol and wearing compression stockings can also improve circulation. 

Keeping the blood vessels strong and healthy helps too. Making sure you eat plenty of vitamin C rich fruit and vegetables is one of the ways you can help to maintain blood vessels because vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Jet lag 

Before you’ve even arrived at your destination you must consider how you are going to combat the effects of jet lag. This is a common long-haul travel complaint and can last for several days. 

Overwhelming fatigue and sleepiness are the most common side-effects of jet lag, so apart from a good night’s sleep you also need a quick injection of vitality in order to make the most of your holiday. 

If you manage to eat lots of magnesium-rich foods you might fare better than others, because magnesium contributes to a reduction of tiredness and fatigue as well as contributing to normal energy-yielding metabolism. 

However, if the hotel menu isn’t offering much in the way of green leafy vegetables or nuts and seeds, taking a high quality well-absorbed magnesium supplement can offer valuable nutritional support.

Traveller’s tummy

An estimated 30-70% of travellers who visit high-risk parts of the world suffer from traveller’s diarrhoea. Contaminated water is usually the culprit in countries that may not have the high level of sanitation we enjoy in Europe. 

Bottled water is an easy solution, plus you should remember not to clean your toothbrush in tap water, eat salads rinsed in local water or drink anything with ice in it. 

it’s also worth filling up on fibre rich foods so that you can encourage the healthy bacteria in your gut to flourish. 80-90% of traveller’s diarrhoea is due to pathogenic bacteria, so crowding out troublesome bacteria with beneficial bacteria is the best strategy. 

Fruit and vegetables are great sources of fibre as are beans, legumes and whole grains. Fermented foods like sauerkraut and live yoghurt also provide the body with healthy bacteria. 

Don’t forget that diarrhoea combined with too much sun, heat and alcohol can leave you significantly dehydrated so it pays to drink plenty of water and add an electrolyte rehydration drink to help replace lost electrolytes. 

You could even make your own by adding some magnesium and a pinch of salt to orange juice. Research shows that magnesium contributes to electrolyte balance. 

Sun burn

Investing in a good sunscreen is a must if you are heading for some hot summer sun, but to really give your skin a helping hand top up with antioxidants before you go. Fruit and vegetables that are rich in vitamin C and other antioxidants are the ideal foods to include in your holiday preparation plan. 

Vitamin C is particularly helpful because it contributes to normal collagen formation for the normal function of skin as well as contributing to the protection of cells from oxidative stress.

Whilst you’re on holiday, the availability of fresh fruit and vegetables might be limited, so taking a good range of high quality well-absorbed supplements is a good idea. Vitamin C and Alpha Lipoic Acid are great choices in these circumstances and if the cocktails are flowing, glutathione can also offer valuable nutritional support.

Good nutrition and planning ahead is a good way to ensure a happy, healthy holiday.

Author - Jacqueline Newson BSc (Hons) Nutritional Therapy

 

REFERENCES

  1. Gate AK, Navae S and Roy AK. Serum calcium, magnesium and potassium in acute diarrhoea patients coming to pravara rural. Int. j. clin. biomed. res. 2018;4(2):7-11.
  2. https://www.forbes.com/sites/ericrosen/2018/09/08/over-4-billion-passengers-flew-in-2017-setting-new-travel-record/#26151c63255b. [Accessed 24.5.19.]
  3. https://www.cdc.gov/ncbddd/dvt/travel.html. [Accessed 24.5.19] 
  4. https://www.nhs.uk/live-well/healthy-body/prevent-dvt-when-you-travel/. [Accessed 24.5.19]
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Vitamin CGlutathioneHealth7fb8ceb3bd59c7956b1df66729296a4cThu, 04 Jul 2019 10:37:37 +0100
How to get Summer fit with Claire McGrath...https://www.abundanceandhealth.co.uk/en/blog/post/1484-how-to-get-summer-fit-with-claire-mcgrath With summer just around the corner we thought it would be a good idea to ask fitness expert Claire McGrath for her top five best fitness and lifestyle tips to help get us all ready for a long hot summer! Here’s what she recommends...

Get up, get out, get active!

Now is the perfect time to kickstart into a new health and fitness routine. When the sun is shining and the days are longer it feels so much easier to get up early and get outdoors to move your body in a way that helps make you feel better. The beautiful thing is when you  begin to take action and get fit, this may naturally influence your choices and daily habits around food, nutrition and lifestyle, which may in turn make you feel happier and have a more peaceful outlook on life. Sometimes just starting out on a new health and fitness routine is the biggest hurdle, so here’s my advice to help you take those first steps towards a healthier happier you…

1: Start NOW not Monday!

Stop telling yourself that “the diet starts on Monday” or that you will start your new fitness routine when you have new gym gear or when you have X,Y & Z in place. The conditions may never be perfect to start, the important thing is to just take that first step. Don’t give yourself a chance to talk yourself out of training. I find when I delay getting up in the morning or getting up off the couch that it’s useful to count down from three and then go. So no more excuses. 3,2,1…GO…

If you are finding you are lacking energy first thing in the morning in might be a good idea to supplement your diet with a liposomal form of B-vitamin complex since these vitamins may contribute to the reduction of tiredness and fatigue. I also find it useful to lay my gym clothes out before I go to bed and have everything organised and ready to go so it all feels easier when my alarm clock goes off.

 

2: Set realistic goals

When we set very specific goals and really emotionally connect to WHY we want to achieve them, we feel so strongly about achieving our goals that motivation becomes almost automatic. So be specific when writing down your goals. For example, instead of saying “I want to lose weight and tone up” swap this for “I want to lose 10lbs or drop a dress size so that I feel amazing in my bikini on holiday in 12 weeks time.” Then visualise how you would feel standing on that beach in the bikini having achieved this goal, keep this feeling and vision in the front of your mind when you need reminding WHY you are doing what you are doing.

Another example is, instead of saying “I want to be fitter and look and feel healthier” swap this to “I want to be fitter so that I can run a 10k race in under 1hr and I want to be able to keep up with my kids and be a good example for them”. The more specific you can be and the more tangible the goals are, the more likely you are to achieve them. Set deadlines and mark off milestones so that you are always working towards a date.

 

3: Create a morning routine

Getting your training done first thing in the morning is a great way to help set yourself up for a more successful day. Sometimes if you leave your workout to the evening time you may find excuses throughout the day to not do it. Creating a habit of just getting it done first thing helps take the thinking out of the equation. The morning is also a good time to take care of your nutrition. Warm water with lemon or lime helps hydration and get the digestive system going. This is also a good time to take your daily Altrient C to help support the immune system and support energy and recovery during your morning training. If you are considering training before breakfast then it might be a good idea to take liposomal Acetyl L-Carnitine beforehand as this is best known amongst sports and fitness enthusiasts for helping support the process of utilising fats for energy production. 

4: Make time for recovery and relaxation

Self-talk is super important when it comes to implementing changes to your daily routine. If you “fall off the wagon” and eat foods that are not on your plan, don’t beat yourself up over it. What if I told you it’s ok to have a little of what you fancy every so often as part of a healthy balanced lifestyle. Recovery is also important and making sure you incorporate some downtime and relaxation to help with recovery from the new levels of training. During exercise the body burns oxygen which promotes the release of free radicals and this contributes to oxidative stress and may lead to muscle discomfort. The body’s antioxidant system is sometimes unable to produce sufficient antioxidants to neutralise the effects of free radicals. Taking Altrient R-Alpha Lipoic Acid may help provide additional nutritional support for the body to deal with this stress. 

5: Make small changes over time

In order to form new, long-lasting habits it’s important that they are manageable. If you make small changes gradually over a long time frame you are more likely to succeed. It’s possibly taken years to create your current habits so it could take time and consistent effort to create new ones. Make sure your approach isn’t too drastic and don’t change everything all at once so avoid the crash diet and training for hours everyday approach. This tends to just shock and overload the system too much and you could end up stuck in the crash and burn then binge and repeat the cycle. This makes for a very unstable and unbalanced approach and may often create an unhappy mental state. So instead, make one small change at a time. 

For example....

Week 1 - you could start off with a healthy habit such as an Altrient C shot a day. 

Week 2 - add in some cardio in the morning

Week 3 - add in more green vegetables with each meal. 

Bit by bit you start to make changes to your diet and lifestyle with ease so you hopefully wont even notice any stress or resistance and soon you’ll start to see and feel the results. 

Most importantly is to enjoy the process. Don’t put your happiness on hold until you achieve you goals. Start to love and enjoy who you are in the world today, whilst also working hard to create an even better version of yourself for tomorrow. It’s important to enjoy your training and food otherwise your good efforts may not be sustainable in the long-term. So find healthy foods that you enjoy, create new recipes and do the type of training that you connect with the most. 

Wishing you all a fabulously fit and healthy summer,

Claire McGrath

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Vitamin BHealth729c68884bd359ade15d5f163166738aMon, 24 Jun 2019 13:03:59 +0100
Fit is the new beautyhttps://www.abundanceandhealth.co.uk/en/blog/post/1483-fit-is-the-new-beauty Beauty comes from within and that is very much tied to how healthy you feel. If you’re sleeping well, not carrying extra weight and exercising regularly it really does feel like you’re radiating energy and beauty.

When it comes to your appearance, you’ve probably noticed friends and relatives are much more generous with their compliments after you’ve dropped a few pounds and made frequent use of your gym membership. You rarely get the same positive comments after months of overeating and slouching on the sofa in front of the TV!

So, if you want to up the ante in the beauty stakes you need to start looking after your health and taking a closer look at your weight.

The health benefits of weight loss

The trouble with weight gain and obesity is that it pushes you closer to Type 2 diabetes, which is reaching epidemic proportions around the world. According to the World Health Organisation, in 2016 diabetes was the direct cause of 1.6 million deaths. These worrying statistics are an important reminder that Type 2 diabetes is not a condition to be taken lightly.

In type 2 diabetes your cells can become resistant to insulin, which means you run the risk of developing excessively high levels of sugar in your blood. This state of high blood sugar is termed ‘hyperglycaemia’ and can lead to really serious health issues such as kidney failure, blindness, gangrene and heart disease.

Having consistently raised blood sugar levels affects the small blood vessels in the kidneys, eyes and nerves as well as the larger blood vessels in the legs, heart and brain. Hyperglycaemia also imposes considerable oxidative stress on the body, which can overwhelm the body’s antioxidant defences.

How does type 2 diabetes develop?

Diet and nutrition are widely believed to play an important part in the development of Type 2 diabetes. More specifically you’re at greater risk of developing this type of diabetes if you are obese, lead a sedentary lifestyle, smoke, drink alcohol and have a high intake of both saturated and trans-fats.

Refined carbohydrates, such as table sugar and foods that contain sugar are additional risk factors. What’s more, poor levels of antioxidants also contribute to the risk.

What can you do if you already have type 2 diabetes?

A convincing body of research has confirmed that even as long as 10 years after developing the condition, type 2 diabetes can be reversible. This is achieved primarily by losing a significant amount of weight. Providing the weight loss stays off, normal metabolism can be maintained in the long term.

Shifting the excess pounds can be a challenge, but even losing as little as 5-10% of your total body weight can have a really positive effect on your health, which is a great motivational tool.

Nutrition and Lifestyle changes

If you’re determined to lose weight and reduce your risk of type 2 diabetes, why not get on track with our top tips:

1. Eat a reduced GI diet

The glycemic index (GI) is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood glucose levels. Sticking to low GI foods lowers the surges in blood sugar, fats and insulin, which occur after meals.

Focus on low GI vegetables as your main carbohydrate, at least five portions a day. Include wholegrain foods, lean meat, chicken and fish, beans, pulses, legumes and oat-based foods. Oats have been shown to delay gastric emptying and thus reduce the absorption of sugar and fats from the gut.

2. Eliminate sugar and refined carbohydrates  

An important factor in controlling diabetes or preventing it is to balance glucose and insulin in the blood. So if you want to balance your blood sugar, you need to eliminate foods which raise your blood glucose levels too quickly and these include all sugary and refined foods such as:

  • White rice
  • White pasta
  • White bread
  • Pastry
  • Cakes
  • Biscuits
  • Sweets
  • Chocolate
  • Processed foods

3. Increase your intake of antioxidant-rich foods

Hyperglycaemia promotes the oxidation of glucose which forms free radicals. If the body has insufficient antioxidant defences to quench these compounds it can result in oxidative stress which may damage blood vessels in the body.

A diet that includes plenty of fruit and vegetables may help to reduce diabetic complications by supplying the nutrients needed to neutralise oxidative damage and support healthy blood vessels. Vitamin C rich foods may be particularly beneficial as vitamin C contributes to the protection of cells from oxidative stress.

Research shows that alpha lipoic acid (ALA) helps to regenerate vitamin C and recent evidence also suggests it may be a helpful nutrient for supporting carbohydrate metabolism.

Typical dietary sources of alpha lipoic acid are muscle meats such as the heart, kidneys and liver. If you’re not a fan of offal, you could take a high quality well absorbed ALA supplement to complement your blood sugar balancing diet.

4. Reduce saturated and Trans fats and replace with healthier fats

Excessive levels of saturated and trans fats may create inflammation and may also contribute to insulin resistance. Studies have linked these types of fat to diabetes and heart disease.

Avocado, coconuts, olives, nuts and seeds are ideal sources of healthy fats. Foods that contain omega 3 essential fatty acids are also known to support good health these include:

  • Salmon
  • Sardines
  • Herrings
  • Fresh tuna
  • walnuts
  • Flaxseed oil
  • Walnut oil

5. Include daily exercise

According to diabetes.co.uk high-intensity interval training is particularly beneficial for people with type 2 diabetes as it increases glucose metabolism in the muscles as well as insulin sensitivity in those with type 2 diabetes.

However, if this type of exercise is not for you, 20-30 minutes a day of brisk walking can be equally beneficial to health and weight loss. Exercise also reduces blood triglyceride levels.

There is no substitute for good health even in a world where so much importance is still placed on beauty. All the cosmetics in the world can’t give you the radiant beauty you feel when you’re brimming with good health so don’t delay, get started today.

By Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  • Bajaj S, Khan A. Antioxidants and diabetes. Indian J Endocrinol Metab. 2012;16(Suppl 2):S267–S271. doi:10.4103/2230-8210.104057
  • Birben E, Sahiner UM, Sackesen C, Erzurum S, Kalayci O. Oxidative stress and antioxidant defense. World Allergy Organ J. ;5(1):9–19. 
  • Diabetes.co.uk. https://www.diabetes.co.uk/high-intensity-interval-training.html[Accessed 17.5.19.]
  • https://www.who.int/news-room/fact-sheets/detail/diabetes. [Accessed 20.5.10]
  • Newcastle University. "Type 2 diabetes is a reversible condition." ScienceDaily. ScienceDaily, 13 September 2017. www.sciencedaily.com/releases/2017/09/170913084432.htm
  • Scheen A and Van Gaal L.  Review. Weight Management in Type 2 Diabetes: Current and Emerging Approaches to Treatment. Diabetes Care 2015 Jun; 38(6): 1161-1172.
  • Steinert RE, Raederstorff D, Wolever TM. Effect of Consuming Oat Bran Mixed in Water before a Meal on Glycemic Responses in Healthy Humans-A Pilot Study. Nutrients 2016;8(9):524.
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R-Alpha Lipoic AcidHealthbffc98347ee35b3ead06728d6f073c68Wed, 19 Jun 2019 10:27:29 +0100
Altrient's 3 Top Points To Take Away From The Ironman Lanzarote 2019https://www.abundanceandhealth.co.uk/en/blog/post/1480-3-top-points-to-take-away-from-the-ironman-lanzarote-2019-from-altrient Firstly, we were incredibly inspired by everyone’s super-human effort in the IRONMAN Lanzarote Race. It was so special to witness so many athletes crossing the finish line with such emotion and pushing themselves to undertake such a difficult challenge.

We have invested in supporting this race as we feel the passion of the athletes who take on such an athletic endeavour matches the passion, we have put in to developing our unique, super absorbable liposomal vitamins. 

We also feel, especially having witnessed the race first-hand, that our products can really work well in synergy with training for such an athletic event. We are excited to see athlete’s training and recovery improve from using our specially formulated supplements. When you push your body to do superhuman things you need to make sure you are nourishing it and giving it the absolute best fuel possible. You are asking your body to do a lot of mileage, it will go further and run smoother if you give it the absolute best fuel. Investing in your health and the best supplements will bring its results and you will see and feel the benefits.

Altrient, High Performance Nutrients delivering maximised absorption to support your performance and recovery throughout the year.

We are offering a PROMOTION to all Ironman Lanzarote participants, see details further below.  Also SPONSORING 3 REGISTRATIONS to IRONMAN Lanzarote 2020 see details below!

Altrient supplements can be taken during a race or a training session, they are not broken down in the stomach by the digestive juices, therefore won’t affect your digestion at all. One less thing to worry about on race day, the last thing you want is an upset stomach when you need to perform your best. 

-Altrient is a cutting-edge clinically researched liposomal vitamin C and doesn’t upset your stomach. Virtually all the vitamin C gets into the bloodstream and down to the cells and any issues of bowel discomfort associated with oral tablets, powders are avoided. Altrient vitamin C to support performance, recovery and immunity post-race.

Liposomal Magnesium L-Threonate for good sleep and relaxation. Research shows that minerals such as magnesium when bound to L-Threonate tend to have rapid intestinal uptake as well as minimal gastrointestinal side effects.

- B vitamins are water-soluble and readily excreted from the body, Altrient B vitamins encapsulated in liposomes are a convenient way to keep your daily levels topped up. Altrient Vitamin B and mineral complex to support your energy and repair.

Towards the next goal….

After a massive high of competing in something like an Ironman, which is such a physical and mental challenge, you can naturally sometimes experience a bit of a low in terms of energy, mood and motivation. Do not worry, this is normal. Allow yourself time to recover, be kind to yourself, take time off training if you feel like you need it and most importantly nourish your body with good food and nutrients. 

We recommend the Altrient Magnesium to help with relaxation and sleep a couple of hours before bed, the Vitamin C for your immune system and tissue repair and the Glutathione for muscle repair and recovery. If you are feeling low on energy, the B Vitamins will give you a much-needed boost to put the pep back in your step and get you back working on training for your next goal.

Memories from Ironman Lanzarote 2019

Finally, our talented video-man edited a short video of the event, this is our perspective and some of the memories of the event Lanzarote IRONMAN 2019.

Video link ….. https://www.youtube.com/watch?v=L0Xqu-psOHA

PROMOTION

See your exclusive promotional offer in the email you received from Club La Santa, Ironman Lanzarote. 

WIN WIN WIN!!!!

You have the chance to WIN! We are giving away and sponsoring 3 registrations to IRONMAN Lanzarote 2020! 

All you have to do is follow our Instagram 

https://www.instagram.com/abundanceandhealth/ and/or like our Facebook https://www.facebook.com/AbundanceandHealth/  and comment on the latest IRONMAN post or message us: IRONMANLanzarote2020

as an entry to have the Chance to WIN! 

The results of the winners will be announced on 4 January 2020! 

GOOD LUCK!

See you in 2020!

Author: Claire McGrath, Health & Fitness Blogger, Fitness World Champion, IFBB Pro-Athlete

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Healthe816c635cad85a60fabd6b97b03cbcc9Wed, 05 Jun 2019 10:23:01 +0100
Heart Health – cholesterol, statins and vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/144-heart-health-cholesterol-statins-and-vitamin-c By Dr Levy MD

Is elevated cholesterol really a problem? In a word, absolutely! Elevated cholesterol levels feed the growth of obstructive plaques in the coronary arteries, and the higher the cholesterol levels, generally the more rapid the growth of the plaques which clearly increase the chances of having a heart attack.

Cholesterol levels rise because they are one of the body's natural defense mechanisms against a wide variety of toxins. The higher the toxin presence, the higher the cholesterol goes to help block/neutralize the increased oxidative stress coming from those toxins. But you don't want to lower the cholesterol levels without lowering the toxin presence as well. Identify your toxin sources and eliminate them (dental toxicity and digestive toxicity).

Statins and cancer risk

A recent 2013 study revealed that long-term statin use is associated with increased risks of two different types of breast cancer. Multiple earlier studies have conclusively shown that cancer risk goes up as cholesterol goes down, whether from drugs or from severe dietary cholesterol restriction.

The sugar link

Sugar (carbs) cause weight gain and the steady rise in sugar and carbohydrate intake has fueled the steady rise in atherosclerosis. This is the primary reason for the abnormalities in blood fats (cholesterol, lipids) that are known to feed the growth of obstructive coronary artery plaques over time. Carbs, on the other hand, fuel spikes in blood sugar. These spikes then cause insulin surges, which keeps the eater hungry for even more carbs promoting abnormal glucose metabolism with all its side effects while further stimulating hunger and promoting chronic overeating.

But what about fats?

Fats tend to make weight loss (or maintenance) easier. Increased fat intake in the diet also naturally suppresses hunger pangs. The scientific data supporting the benefits of a high-fat, low-carb are enormous, not minimal. A two-year Swedish research reviewed 16,000 studies published through May 31, 2013 and very significantly found that, "Butter, olive oil, heavy cream, and bacon are not harmful foods. Quite the opposite. Fat is the best thing for those who want to lose weight. And there are no connections between a high fat intake and cardiovascular disease." As a result of this study, Sweden has become the first Western nation to adopt guidelines that support a high-fat, low-carb diet for its population. In point of fact, much of Sweden follows such a diet already, and only about 14% of its population can be classified as obese, while about 33% are obese in the United States.

Vitamin C for artery health

Eliminating your toxins, reducing sugar and switching to a high fat-low carb diet are all good strategies for reducing your risk of weight gain and obesity which has a knock-on positive effect for heart health. Next take an antioxidant regimen to help neutralise any toxins still present (multigram doses of vitamin C, in liposome-encapsulated form, taken daily, along with as wide a variety of other quality antioxidants).

Please note - This article was created and edited by Food Scientist Susie Debice using extracts from the article Cardiologist speaks truth about cholesterol and statins
by Dr Levy MD.

References

  • Haraszthy et al. (2000) Identification of periodontal pathogens in atheromatous plaques. Journal of Periodontology 71:1554-1560. PMID: 11063387
  • Mattila et al. (2005) Dental infections and cardiovascular disease: a review. Journal of Periodontology 76:2085-2088. PMID: 16277580
  • Caplan et al. (2006) Lesions of endodontic origin and risk of coronary artery disease. Journal of Dental Research 85:996-1000. PMID: 17062738
  • Caplan et al. (2009) The relationship between self-reported history of endodontic therapy and coronary artery disease in the Atherosclerosis Risk in Communities Study. Journal of the American Dental Association 140:1004-1012. PMID: 19654253
  • Willershausen et al. (2014) Association between chronic periodontal and apical inflammation and acute myocardial infarction. Odontology 102:297-302. PMID: 23604464
  • Ott et al. (2006) Detection of diverse bacterial signatures in atherosclerotic lesions of patients with coronary artery disease. Circulation 113:929-937. PMID: 16490835
  • Pessi et al. (2013) Bacterial signatures in thrombus aspirates of patients with myocardial infarction. Circulation 127:1219-1228. PMID: 23418311
  • Levy, T. (2001) Optimal Nutrition for Optimal Health. New York, NY: McGraw-Hill Publishing
  • http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/

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Health0a09c8844ba8f0936c20bd791130d6b6Mon, 27 May 2019 00:00:00 +0100
Potential Pitfalls of a Vegetarian Diethttps://www.abundanceandhealth.co.uk/en/blog/post/143-potential-pitfalls-of-a-vegetarian-diet A well-balanced vegetarian diet could do wonders for your health and vitality, as scientific studies continue to reveal some of the benefits of vegetarian diets for supporting cardiovascular health, reducing some risk factors and supporting normal cholesterol levels and weight management. Wholesome vegetarian diets have been shown to provide higher intakes of dietary fibre, and complex carbohydrates, as well as magnesium, folic acid, vitamins C and E, carotenoids and a wide range of other phytonutrients.

However, it is also important to acknowledge that eliminating major food groups from the diet may go hand in hand with nutritional consequences. The abstinence of meat and fish may be linked to increased risk of some nutritional deficiencies, such us protein, iron, vitamin B12 and omega-3 deficiencies. Plant-based diets are becoming more popular, not just as a means to improving longevity and wellbeing, but also for those seeking a more consciously sustainable and environmentally friendly lifestyle. So how could one best avoid the potential nutritional pitfalls of vegetarianism?

Focus on B12

Vitamin B12 deficiency has always been a concern for those following a vegan diet, but some types of vegetarian diets may also be susceptible of nutritional deficiency of vitamin B12. There are very few plant foods that contain good levels of vitamin B12, as this vitamin is normally synthesised by certain bacteria found in the digestive tract of animals located higher in the food chain. Non-vegetarians who regularly eat meat, milk, eggs, fish and shellfish are thought to be able to maintain healthy B12 levels by diet intake alone. However, the trend towards meat-free diets and swapping cow’s milk for plant-based milks may highlight the need for a focus on B12 and alternative sources of nutritional supplementation.

In fact, a study published in the scientific journal Nutrition Review reported that approximately 62% of vegetarians may be deficient in vitamin B12. This study also revealed that vegetarians may develop B12 depletion or deficiency regardless of demographic characteristics, place of residency, age or type of vegetarian diet. The researcher suggested that people following vegetarian diets should take preventive measures to ensure adequate intake of this vitamin by supplementing their diets with B12. When choosing a supplement look for one that supplies forms of B12 that have optimal absorption such as methylcobalamin and cyanocobalamin. You could also include more foods in your diet that are naturally rich in vitamin B12 such as tempeh, nori and some mushrooms.

Why is this vitamin so important? Well, B12 is an important nutrient for the nervous system and has a role to play in cardiovascular health. Vitamin B12 also gets involved with cellular energy production and supports the formation of normal red blood cells, which transport oxygen to all cells in the body

Iron – especially important for women.

Like vitamin B12, the mineral iron also has a role in the formation of red blood cells as it forms an integral structural component of haemoglobin, the substance in red blood cell that transports oxygen around the body. Meat is by far the richest food source of iron. So, vegetarians may need to be aware of alternatives such as dark green vegetables (spinach, broccoli, watercress), blackstrap molasses, eggs, lentils, beans, cashews, prunes and pumpkin seeds. However, vegetarian alternatives may not be as rich a source of iron as meat. This mineral becomes even more important for women who suffer from heavy menstrual bleeding and supplementing with iron helps replenish iron levels. Vitamin C increases the absorption of iron, so eating foods high in vitamin C (citrus fruit, parsley) or taking an additional vitamin C supplement, at the same time as eating foods rich in iron, would be a good tip for supporting healthy iron levels in the body.

Fishy facts about omega-3

Although a vegetarian diet can be helpful for lowering your intake of harmful saturated fats, studies indicate that a vegetarian diet falls short when it comes to providing adequate levels of healthy omega-3. Unless you’re a pescatarian (vegetarian that eats fish) you may not be consuming the weekly portions of oily fish needed to sustain a plentiful supply of omega-3. Yes, there are vegetarian sources of omega-3, but many vegetarians are unaware of these omega-3 rich plant-based foods, so they may not include them in their diet. Walnuts, chia seeds, hemp seeds and flax (linseeds) all contain plant based-omega-3. Admittedly, these aren’t the easiest of foods to incorporate into the average diet. Chia and flax seeds can be added to smoothies or breakfast cereals and walnuts provide a handy veggie snack. For a quick omega-3 boost, a good tip is to swap olive oil for flax oil, hemp oil or walnut oil when making a homemade salad dressing. Blue-green algae supplements such as chlorella or spirulina may also provide a vegetarian alternative to fish oil or krill oil supplements.

Protein combining – why is this relevant?

We all need a plentiful supply of protein to provide the body with the raw ingredients needed for growth and repair of cells, tissues, organs, muscles and bones. Proteins are made up of amino acids and different foods supply different types of amino acids which contribute to different areas of the body. Meat and fish contain ‘complete’ proteins because they supply a full spectrum of essential amino acids (the ones your body can’t make and must source from food). The plant-based food revolution has meant that some vegetarians are also reducing or even eliminating from their diet’s protein-rich (cheese, yoghurt, milk, eggs). But when it comes to plant-based protein foods it’s only quinoa that has a complete protein status. It is recommended for vegetarians to pay attention to a system known as ‘protein combining’ to reduce chances of essential amino acids deficiency. Lentils, pulses and rice individually contain some (but not all) of the essential amino acids, so combining rice with pulses, or combining lentils with rice, or pulses with lentils each day, may help to ensure a more complete intake of most essential amino acids, reducing the potential risk of essential amino acid deficiencies. However, protein combining takes considerable time for meal planning, which can be hard to maintain. Protein rich seeds may also be excellent snacks for vegetarians who are falling behind on their protein combining planning!

Author  
Susie Debice BSc Hons, DIP ION.
Food Scientist and Nutritional Therapist.

References

  • Leitzmann C1. Vegetarian diets: what are the advantages?Forum Nutr. 2005;(57):147-56.
  • Vegetarian society: Protein - https://www.vegsoc.org/info-hub/health-and-nutrition/protein/
  • University of California:Vegetarian diets - https://anrcatalog.ucanr.edu/pdf/8373.pdf
  • Fumio Watanabe,* Yukinori Yabuta, Tomohiro Bito, and Fei Teng. Vitamin B12-Containing Plant Food Sources for Vegetarians. Nutrients. 2014 May; 6(5): 1861–1873.
  • Pawlak R, Parrott SJ, Raj S, Cullum-Dugan D, Lucus D. How prevalent is vitamin B(12) deficiency among vegetarians? Nutr Rev. 2013 Feb; 71(2):110-7.

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Vitamin BHealth903ce9225fca3e988c2af215d4e544d3Mon, 20 May 2019 00:00:00 +0100
Amazing Training and Fitness Tips with Claire McGrath IFBB Championhttps://www.abundanceandhealth.co.uk/en/blog/post/142-amazing-training-fitness-tips-with-claire-mcgrath-ifbb-champion If you want to find out more about Claire and what she's up to you can check out her website https://www.clairemcgrathfitness.com/ and Instagram @clairemcgrath_ifbbpro

This month we are taking you on a journey into the professional and challenging fitness industry. Not only are we partnering with Ironman Lanzarote on 25th May but we are also talking to professionals to get their stories and tips.

We would like to introduce you to Claire McGrath, an IFBB champion and one of our wonderful brand ambassadors.




What is your career background?

I have a degree in visual communications, photography and video editing. After I graduated from college, I worked my way up the design ladder in the creative industry and ended up as a creative director, at a very young age, for several large design firms. I specialised in food packaging and branding design for years, but I spent the last 12 years working for many leading blue-chip brands. More recently I’ve become a design consultant for a number of health food and wellness brands.

My passion and love for health and fitness continues to be a lifelong dedicated pursuit. As a professional fitness competitor, crossfitter and yoga practitioner, I have spent the last few years competing at the highest level and travelling the world to work, train and learn from some of the best fitness professionals on the planet.

In 2017 I became the first, and presently only, female Irish IFBB Professional Fitness Athlete after winning the Arnold Classic South Africa and Amateur Olympia UK titles. I also spent extensive time in India where I studied yoga and qualified as a yoga and meditation coach. As for my fitness, there’s been time studying in London and Miami learning from industry leading professionals such as Ido Portal, Kino McGreggor, Dimitry Klovov, Wim Hoff and many famous body building professionals.

All these experiences have allowed me to fine tune a holistic approach to my health and wellbeing as well as develop a deep understanding of the importance of strength, movement, mobility, diet, gymnastics and rest in order to prepare for success. A lifetime dedicated to studying across a wide range of training disciplines including nutrition and wellness has allowed me to cultivate some of the physical, mental and emotional skills required to compete and continue to succeed.

When and how did you come in touch with the fitness world?

I have always been into fitness. When I was very young, I played every kind of sport, both team and individual. I played GAA football for Tipperary, was a champion badminton player and Irish dancer. I danced competitively in many dance fields, competed in the Irish gymnastics squad, volley ball, tag rugby, athletics and cross country running. You name it, I’ve tried it! Having a natural competitive sports background, particularly gymnastics, helped to mould me as an athlete and taught me how to be disciplined from an early age.

In college I started to lift weights, I became a breakdance and aerobics teacher, I took up yoga which lead me to India to study and become a teacher which I continued with for about six years before taking up marathon running. Seeking a more balanced physique, I took up competitive crossfit to build my strength, which eventually led me to bodybuilding when I was rehabbing an injury I picked up from Olympic lifting. I started to look at more controlled ways of training to help my back heal. I decided to compete in the fitness world when I realised that the “Fitness” category in the IFBB was the very category I used to watch the women perform on Eurosport as a teenager. They were very powerful athletes, explosive, engaging, full of vitality, doing amazing things with their bodies. So with a natural curiosity, when I realised I could do this category I was “all in” and began competing.

What appealed to you about the fitness and body building industry?

The Fitness category appealed to me because it includes a dance, gymnastics and strength performance. You’re showcasing your gymnastic skills, strength and stamina as an athlete, whilst also maintaining a super fit and lean body. This seemed like the ultimate challenge to me physically and mentally, so I wanted to see what I could achieve.

What does achieving an “IFBB Pro Fitness World Champion” mean to you?

It literally means the world to me - a childhood dream becoming a reality. Competing on the stage with the fittest most badass ladies on this planet. I fought hard for the world champion title and to be the first ever Irish female fitness IFBB pro means I made history. I feel kind of proud of this

What does it take to become a professional IFBB Pro Fitness athlete?

A lot of time, a lot of hard work, dedication to training, a gruelling training schedule, you need to be very disciplined in your lifestyle and food. No eating out for months on end, which means very little social life. A lot of sacrifice and you really need to want to do it and be super driven to achieve it. It’s a massive commitment and really you should only pursue it if you’re willing, able and want to do all of this.

Any beginner friendly performance tips?

If you are new to training, you will find that you will make “newbie gains” which means you will see progress fast initially. This will plateau after some time so when it does don’t try to force progress and rush the process. Be patient, consistency is the most important thing. Once you are consistently making an effort you are more likely to see results over time regardless of your goals.

Have you always eaten healthily?

Yes, ever since I was a kid doing gymnastics competitively, I became aware of how my diet affected my performance and quality of my training. From a very young age I began to study nutrition from a performance and health angle. I didn’t have much access to books back then, just my home economics school books and library books but I even studied the science behind the chemical composition of foods.

What does your typical daily workout routine look like?

I don’t really have a “typical day” as my training needs to be super varied in order to compete in the fitness category. I also like to practice listening closely to my body and what I feel I need to do each day which has taken some practice. I finally feel I am nailing this. I do crossfit maybe 3-5 times a week to keep my explosive fitness levels and strength up. I do gymnastics once a week, train handstands and tricks and skills almost every day. I do 3-5 bodybuilding sessions a week to target specific body parts I want to improve. I like to try a variety of dance classes and am always exploring new training methods. I add cardio into my routine in the morning when I am on a cut for a show or a shoot and I do yoga 3-4 times a week depending on my schedule.

Who inspires you?

I have many amazing athletes I could list that inspire me! One of my favourites is Dani Reardon IFBB Women’s Physique Pro. But honestly some of the most inspiring people in my life I have the pleasure of knowing personally. My sister is a massive inspiration to me, she owns two businesses has a family (two young girls and an amazing husband) and she still manages to eat well and train hard. My circle of friends also inspire me to create more and do more and be a better person every day. My clients that push hard to achieve their goals really inspire me and anyone in general that is working hard on growing as a person in mind, body and soul. 

What are your training hours on a normal week?

My training hours vary depending on the phase of training I am in and my most immediate goals. So when I am prepping for a show I will be training more, have more cardio, dance and gymnastic sessions, plus posing sessions as well as weight training, yoga and recovery sessions and physio, visualisation and meditation. Then in off season my training hours will be slightly reduced but heavier and more intense to stimulate muscle growth. The lowest is probably 15hrs a week and the peak can be closer to 25hrs a week.

How much sleep do you get?

Not enough! As a creative, I am a night owl, I always have been. I find about 6-7 hours is ideal for me. If I get less than 6 hours a few nights in a row, my body starts to feel inflamed and recovery is not optimal. I find my Altrient Magnesium really helps me feel sleepy, so I find I go to bed earlier when I take it. A good trick for someone as active as me is just to get me to go to bed earlier! I sleep very well once I actually go to bed.

How do you boost recovery?

I do a lot of hot cold therapy for recovery, having studied cellular awakening and recovery on a cellular level and learning the Wim Hoff method. My Altrient Vitamin C combined with the Glutathione is an important part of my muscle repair and recovery programme. I also do a lot of yoga, foam rolling and massage.

How do you remain focused and driven in such a competitive sport?

The IFBB Pro Fitness category is highly competitive yes, but it is also a sisterhood of amazing ladies. It’s such a challenging sport that we all have massive respect for on another. There are no bad vibes back stage and we are all there to celebrate and high five each other for making it to the world stage. Progress drives me, I want to be better each show, I want to see progress in my physique and my skills for my routine, I want to wow people with what I can do. This all keeps me focussed on what I am doing and why.

What keeps you motivated?

I always connect emotionally with my “why”. If you don’t have an emotional connection to why you are doing something, motivation is very hard. I find motivation is automatic when you are congruent with what you are doing. My why is to this day fulfilling my childhood dream of performing on the world stage with some of the fittest ladies on earth. I just think back to that little girl that used to stay up late watching Miss Fitness USA on Eurosport copying the strong women doing crazy gymnastics, dance and strength moves. Dreaming on being on that stage one day. I am there now, and I’m now able to inspire other young girls to do the same.

What plans are ahead for you? 

This year I am teaching fitness and yoga retreats all over the world and I am speaking and teaching workshops at several wellness events and festivals. I have just launched an online fitness business that will provide quality training, nutrition and programming advice to anyone that needs it. I plan on doing my Pro Debut in IFBB in 2020. So right now, my training goals are focussed on improving my skills and sculpting and improving my shape. I am also doing a lot more yoga and meditation again so you can expect to see more of a wellness and health vibe from me over the next year as opposed to hardcore bodybuilding.

Claire McGrath IFBB Champion and Altrient Ambassdor

What is the best thing about your job? 

The satisfaction I get when I help people achieve their fitness, body, health goals.

What is the worst?

I never stop, I find it hard to switch off and fully rest as I always have a million projects and events on the go.

Describe yourself in a few words:

Disciplined, bubbly and happy, driven and determined.

Musical tastes?

I love a variety of styles of music depending on my mood, but I really love old Hollywood blues and jazz.

What's your greatest ambition?

To leave this earth a better place than when I arrived and to inspire, empower and help as many people as possible and touch as many people’s hearts as possible

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Healtha8baa56554f96369ab93e4f3bb068c22Thu, 16 May 2019 00:00:00 +0100
Ironmind - Niall Breslin gives his account of the Ironman Competionhttps://www.abundanceandhealth.co.uk/en/blog/post/139-ironmind-niall-breslin-gives-his-account-of-the-ironman-competion

Niall Breslin. Musician, author and founder of A Lust For Life.

https://www.alustforlife.com

Instagram: https://www.instagram.com/bressie
Twitter: https://twitter.com/nbrez

I remember very clearly the very moment I made the decision to fully commit to the Ironman. I had been flirting with it for a few years, but never quite had the nerve to ask it out on a date.

I was cycling along the untainted beauty of El Golfo on the western side of the island of Lanzarote coming to the end of a 100km journey. Wind assisted, freshly caffeinated, the aftertaste of a cinnamon swirl, a reminder of the welcome sugar flushing through my now slightly fatigued body. Sun threatening to set but struggling to say goodbye and make way for a canary island moon that lights up the Atlantic like a dancefloor.

Although my lower back felt like it had just played a game of twister with Simone Biles and my ass felt like it had been used as target practice for a Ronaldo free kick training session, my mind was utterly at ease, almost as if I was moving in slow motion (which to be fair after a day climbing some of Lanzarote’s finest mountains I probably was).

After a few months of mental debate, it was in this perfect moment that I made the commitment.

Fast forward a few months, I found myself facing a wall of horizontal rain, my breath creating a misty haze as it collided with the freezing air that was complimenting the faint charms of an Irish winter. Navigating my way through the narrow country roads of North Westmeath in the midlands of Ireland, I felt each drop of freezing rain penetrate my overpriced cycling gear that by all accounts was waterproof. Gloved hands too numb, too shaky to unwrap the dry tasteless energy bar that was a welcome distraction from the impending hypothermia. Unable to change gears on the bike while barely able to pull the brakes. Any feeling in my feet was now reserved to the occasional sensation of my toes attempting to say goodbye to me in their final hours. Cows in the flooded fields were staring at me with pity while the odd car that passed me on those desolate roads didn’t know whether to wave or call emergency services.


Finally, after a pretty grim couple of hours, I pulled into my parents’ home. If I had any energy left I would have thrown my bike in the wheelie bin at the back door. Instead I fell into the house, body almost too cold to even remove my drenched gear, climbed the stairs like they were Himalayan foothills and went into the bathroom and turned on the shower. As the warm water made contact with my quivering frigid skin some semblance of feeling returned, the endorphins exploding as the numbness made way for a tsunami of pain. Lying on the floor of the shower, cursing my decision to spend my weekends punishing myself like this, I had a moment of clarity. I knew my body, even after years of punishing, professional rugby, football and injury, it could just about stand up to this challenge and commitment, but I also knew that if I was going to get through the intensity of the Ironman training, especially in the hostile environment of an Irish winter, it was my mind that would be the north star that guided me through.

Diet and nutrition

I was very lucky to have an amazing Ironman coach in Mark McCabe of Sports Med Ireland who understood every element of my physical body. Being 6’6 and 230 pounds I had to take a slightly different approach to my training especially my running. Everything was measured, monitored and tailored to suit my needs. In terms of what we put into our bodies to fuel this training I would hugely recommend speaking with a qualified dietician. Our fuel is so subjective, we are all different and have different needs. Eating well doesn’t just fuel the body it can bolster and support the immune system which is critical when you are asking so much from it. A top-class nutrient supplement like Altrient can really support this side of the training, especially the magnesium Magtein supplement. But like everything, it requires consistency. Simply taking supplements and eating well every now and then is not an advisable tactic.

Mind matters

When it comes to the mind, it is not something we can tangibly measure and so we tend to take it for granted. We see it as this infinite source that doesn’t need conditioning. More than any other element of our training the mind needs preparation. Most athletes I would have worked with often fail to recognize this and I can’t overemphasize the importance of it for anyone doing an Ironman, especially if they have other commitments in their lives that demand their mental energy.

When it comes to our physical preparations, we know what to do, but we really aren’t too sure how to go about training the mind.

Hopefully I can provide some useful guidance here.

Communication

First, when doing an Ironman, your environment is everything. Your environment is often dictated by your relationships, and at the core of a healthy relationship is communication.

Your loved ones are committing to this as well. They are the ones that will be with you for the inevitable highs and lows of this journey. Try to see the world from their eyes as much as you can. We can really become very egocentric and caught up in our training so that we fail to see other people are travelling a journey of their own challenges too. Respect that. This will cultivate a positive healthy environment, which is key to the challenge of an Ironman.

Resilience

Also, you likely already have a resilient mind-set if you’re committing to this challenge, but there will be times when its seriously tested. You will never understand the true resilience of the human spirit until it is being pushed to its limits. The last few miles of a marathon when every cell in your body is screaming at you telling you to stop, that dark wall is just inches from your face, but you continue just to put one foot in front of the other. Then the dog comes out, that bite, that kick, that thing no coach on earth can teach. It comes from deep within and it’s built every time you complete a tough session or deal with a tough situation. When you need it most, trust that it’s there!

Mental fitness

In terms of practical mental fitness techniques, I feel the ability to maintain focus, self-regulate, emotionally regulate, deal with inevitable adversities, improve recovery, sleep better and manage stress become more and more crucial as you build to your race. That is why I recommend building a supportive mindfulness meditation plan into your daily routine. Parachuting this in a few weeks before your race is not advisable. You wouldn’t start your swim training a few weeks out from a race so don’t do the same with the mind.

Mindfulness is a skill, and like every skill it needs practice. The growing army of peer reviewed research in this area can no longer be ignored especially in the space of elite and endurance sport. It can seem overwhelming because it just feels like another commitment to an already heavy training load, but I would easily sacrifice some of my physical training hours for this type of training. My practice not only helped me in my training, when it came to race week/day it really was one of the main things that kept me together when the inevitable curve balls of race week/day got thrown my way. The madness that went on in my head that week was not something I saw coming. My mindfulness training acted as the United Nations that kept the peace between my body and mind. It also served as an incredible tool to highlight where in my body I may have pain and acted as a great warning shot to back off the training load.

Mindfulness

There are many mindfulness apps I would recommend. Headspace, calm, insight timer. If you really felt like going one step further, signing up for an 8-week Mindfulness based stress reduction course is a good move, and are available in most locations.

However, a few tips on mindfulness practice. A few principles you should apply.

  1. Non-Judgement – so much of our life is based on judgement. This practice is a place where you are not measured. It’s just for you. As best you can don’t get frustrated that your mind races when you try settle it. So, does mine. That’s what minds do. You can’t be bad at this. Stop judging your experience and be kind to yourself
  2. Non-Striving – saying that to an Ironman triathlete is paradoxical but what it means is when you meditate stop trying to achieve anything. Some perfect state. Just accept whatever state is present, the good the bad and the ugly. Let go of the need to become perfectly relaxed or peaceful. Setting outcomes can limit where this could actually go.
  3. Compassion – we can be relentlessly hard on ourselves. Beat ourselves up and put immense pressure on ourselves. This takes its toll on the head. During this practice, bring a sense of kindness to yourself.

Remember one thing with mindfulness. You guys do it every day. Your swim sets, runs, long bikes. Those moments when you are utterly defined by the moment; In flow. The past is not on the mind and the future is just the next stroke, the next step or the next pedal. You are already brilliant at it.

Visualisation

Creating a mental imagery routine can also be a very useful tool to support your training.

Visualising your perfect race, the perfect outcome, the cold beer or whatever takes your fancy at the end of the race surrounded by the people who supported you through.

This works really well for training too. Visualising your swim sets, bike sets and the rest. If you’re unable to train or injured, which will happen at times, maintain a positive environment and language, and run through your training mentally; recreate the process in your mind. Research shows that, in some cases, this can be just as useful as actual training. When you can’t train, just see it as an opportunity to rest the body and engage the mind.

Positive self-talk

Positive self-talk is another area of mind training that is very supportive. Our thoughts can be powerful, even though thoughts are just mental events. If our internal dialogue is one of negativity and criticism it can have an influential effect on our behavior’s and moods. Reinforcing this with a positive inner dialogue and surrounding yourself with positive energy is like a big hug for the mind. The triathlon community in general is full of supportive and kind people where there tends to be a shared positive environment, but in other areas of your life this may not be the case. Own this space, control this dialogue.

My good friend and world deca- man champion Gerry Duffy once said to me before a tough training ride when I was complaining about the route, “We get to do this”. That short dollop of perspective was enough to literally change my entire mood and approach to the session. That was a valuable lesson.

I was tested many times throughout my training for Ironman. Learning to value my mind and support it was what carried me through every challenge. These challenges are not just our training. It’s our jobs, our relationships, our daily stresses, financial plans and our lives We are all human, we all feel these things. Learning how to navigate them and respond to them skillfully, creates a far more sustainable and positive environment to go out and do what you need to do during training and more importantly on race day.


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Healthe00da03b685a0dd18fb6a08af0923de0Thu, 09 May 2019 00:00:00 +0100
Bone Support: Why Magnesium & Vitamin D Are As Important As Calciumhttps://www.abundanceandhealth.co.uk/en/blog/post/138-why-magnesium-and-vitamin-d-are-as-important-as-calcium-for-nutritional-support-of-bones However, it is also true that you can’t just rely on calcium to support the health and maintenance of strong bones! You need vitamin D and magnesium too Magnesium also contributes to a reduction of tiredness and fatigue). Couple this with some vitamin K and you have a powerful bone support formula.

NICE (The National Institute for Health and Care Excellence) in the UK, have emphasised the need for calcium to build strong bones for decades. However, this preoccupation with calcium has resulted in less emphasis on other equally important nutrients for bone quality, which if not acknowledged could have serious implications for your long-term bone health.

What is osteoporosis?

Osteoporosis is a fragile bone disease that results from an imbalance between bone deposition and resorption. It can cause painful and debilitating fractures, most often in the hip and spine. The consequences of a fracture for many people means living with long-term pain and suffering, which can lead to social isolation. Serious breaks may even result in premature death.

Some reasons why bones become fragile

Bones are metabolically very active, which means they undergo a constant cycle of wearing down and being rebuilt. An entire skeleton is totally replaced around once every 10 years. Tiny stress fractures caused by walking, running and jumping are continuously repaired by the body to avoid serious long-term damage.

If you’ve reached the age of 50, it’s likely your bones are starting to get thinner and weaker as regeneration slows and bone loss tends to increase from this age onwards. This is particularly so for menopausal women who lose more calcium during this life stage, as well as the added disadvantage of having smaller bones than men in the first place.

Risk factors for bone loss

Because of natural ageing, everybody is at risk but some more than others. Dietary deficiencies and missed periods are common amongst anorexics, bulimics, ballet dancers and endurance athletes, making them a high-risk group for osteoporosis. Early menopause predisposes you to an increased risk of fractures. This is exacerbated if you smoke, which accelerates the onset of menopause by up to five years. Smoking may also deplete vitamin C and other antioxidants essential for bone health. Additionally, lack of exercise raises your risk for osteoporosis as does stress, depression, too much dietary salt, alcohol, steroid abuse and soft drinks that contain phosphoric acid.

Nutrition support for bone health

The following nutrients are vital if you want to maintain the strength and quality of your bones.

Calcium

During the early years of life, when bones are growing, calcium intake is important for contributing to peak bone mass, this doesn’t necessarily apply later in life though. Dietary calcium cannot be utilised in the bones unless other necessary bone-building factors are also present. Adequate levels of other nutrients are vital to support and maintain bone health through the different stages of life.

Studies fail to show that a calcium rich diet on its own may help to support bone strength. Interestingly, countries like Norway and Sweden have the greatest incidence of osteoporosis despite a high intake of dairy products.

Food sources of calcium

  • Tinned salmon
  • Tofu
  • Broccoli
  • Almonds
  • Sardines
  • Milk products

Vitamin D

Vitamin D is important for ensuring the normal absorption of calcium in the gut and promoting its uptake into new bone. Dietary sources of vitamin D are limited so the majority of vitamin D comes from exposure to the sun – hence its name ‘the sunshine vitamin’. It is estimated that as much as 50% of the population may have a vitamin D deficiency. In severe prolonged cases this can cause rickets in children and painful bone disease in adults.

The following factors could potentially lead to vitamin D deficiency:

  • Gastric bypass surgery
  • Eating disorders
  • Malabsorption conditions (ulcerative colitis, crohn’s)
  • Pregnancy and lactation
  • The menopause
  • Living in northerly regions with fewer hours of sunshine
  • Remaining indoors during daylight hours.

The major cause of vitamin D deficiency is inadequate exposure to sunlight. Individuals at higher risk of osteoporosis are advised to expose their skin to the sun for at least 5-10 minutes a day 2 - 3 times a week and increase their dietary and supplemental intakes of vitamin D.

Sources of vitamin D

  • Oily fish
  • Cod liver oil
  • Egg yolks
  • Beef liver
  • Sunlight

Magnesium

The correct balance of magnesium is becoming increasingly recognised as a crucial factor in bone density. Magnesium is not only an important structural element in bone, but it also has a role in the active transport and metabolism of calcium. Supplementing your diet with magnesium may make a real difference. Early research by Leichter L et al in 1993 reported that after taking 250mg a day of magnesium, a group of Israeli women displayed a significant increase in bone strength.

When it comes to taking magnesium supplementation, it is important to find a good quality well-absorbed source.

Food sources of magnesium

  • Beans
  • Tofu
  • nuts
  • Lentils
  • Oatmeal
  • Yoghurt

Vitamin K

Although vitamin K is not as significant to bone health as vitamin D and calcium, studies show it may play a pivotal role in the maintenance of normal bone strength. One of its functions is to support the activation of key proteins which help bind calcium to form new bone. Research has found that women with low dietary intakes of vitamin K are associated with poor bone density and potential increased risk of hip fractures.

Food sources of vitamin K

  • Broccoli
  • Avocado
  • olive oil
  • meat
  • cheese
  • Natto

Supplementing with bone supportive nutrients, coupled with regular exercise, plenty of sunshine and a healthy diet and lifestyle could make all the difference when trying to support bone health through different life stages.

By Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  • Akbari S and Rasouli-Ghahroudi AA. Review Article. Vitamin K and Bone Metabolism: A Review of the Latest Evidence in Preclinical Studies. BioMed Research International 2018; 4629383: 1-8.
  • Askim M. Vitamin K in the Norwegian diet and osteoporosis. Tidsskr Nor Laegeforen 2001; 121 (22): 2614-6.
  • Booth SL, Broe KE Cupples A et al. Vitamin K intake and bone mineral density in women and men, The American Journal of Clinical Nutrition 2003; 77(I2): 512–516.
  • Castiglioni S, Cazzaniga A, Albisetti W, Maier JA. Magnesium and osteoporosis: current state of knowledge and future research directions. Nutrients. 2013;5(8):3022-33.
  • Holick MF. Sunlight and vitamin D for bone health and prevention of autoimmune diseases, cancers, and cardiovascular disease. The American Journal of Clinical Nutrition, 2004; (80), 6 :1678S–1688.
  • Nair R, Maseeh A. Vitamin D: The "sunshine" vitamin. J Pharmacol Pharmacother. 2012;3(2):118-26.
  • National Osteoporosis Society. The Osteoporosis Agenda England. https://nos.org.uk/media/1959/agenda-for-osteoporosis-england-final.pdf [Accessed 8.2.19.]
  • Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. Open Orthop J. 2012; 6:143-9.
  • ScienceNordic. Milk is a poor preventer of osteoporosis. http://sciencenordic.com/milk-poor-preventer-osteoporosis. [Accessed 8.2.19.]
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Health013d407166ec4fa56eb1e1f8cbe183b9Tue, 07 May 2019 00:00:00 +0100
Nutrition tips to help you get ahead of family stresshttps://www.abundanceandhealth.co.uk/en/blog/post/136-nutrition-tips-to-help-you-get-ahead-of-family-stress When faced with stressful situations we all cope and react differently. Some members of your family may have a higher tolerance to stress and be able to function normally regardless of what’s happening around them. Some relatives may even thrive on a little stress or even utilise stress as a motivational tool for getting things done. Other family members may have a very low-stress tolerance threshold and even the slightest inkling of stress can cause them to become very unsettled, withdrawn or unpredictable.

Top triggers for family stress

As parents get to know their children it becomes easy to second-guess which situations or circumstances are likely to trip them up emotionally and cause them to unravel. There are the obvious stress landmarks – issues at school, exams, moving house, getting divorced, caring for an elderly relative or changing jobs – all of these impact on family dynamics. But often we are so busy focussing on the big events that we fail to address or even acknowledge the day-to-day background stresses that just become normalised. Being unhappy in your job, working long hours, having a heavy workload, experiencing poor management, difficult working relationships, unclear expectations of your role or not having a say in the decision-making process are all work related stresses that can over time build up. Coming home at the end of a long working day feeling tired, overwhelmed and under appreciated can ripple out into the family environment.

Financial worries, relationship disharmony and stresses of parenting of young children or troublesome teenagers can all cause communication issues and a stormy home landscape. Burying your head in the sand will not make things magically improve! Make it your mission to change the way you communicate and you’ll lay down the stepping stones towards a more settled homelife. Become the person who finds a way to dissipate a family argument instead of being defensive or reactive. Explore ways to find support at work or redefine your role so that you can enjoy work again and come home energised and excited about the day you’ve had. This can be an inspiring energy to be around!

Short-term stretch

The human body is naturally wired to react to short-term stress by initiating a cascade of physiological responses that direct resources to the brain, lungs, eyes, heart, nervous system and muscles. This enables us to think and take action, so we can manoeuvre quickly away from potentially threatening or dangerous situations. This reaction is designed for sudden events and while these vital areas of the body become supercharged this tends to be at the expense of other ‘non-action’ body zones such as digestion and the skin. The body also increases clotting factors in the blood to help reduce blood loss should we become wounded. All of these factors are an easy stretch to maintain in the short-term and the body can recover and rebalance itself effectively, leaving little lasting damage. However, these responses to stress are not designed to be maintained indefinitely, and in the long-term these natural stress responses can have worrying implications particularly for the cardiovascular and nervous systems.

Long-term impact

The modern-day ongoing emotional, financial, relationship, parenting or work-related stresses that many of us face are very different from the life-or-death stress that our caveman ancestors experienced. When short-term stress morphs into long-term stress the human body starts to suffer, as long-term stress can be impactful on our health and wellbeing. Over time the adrenal glands, thyroid, digestive system, skin, heart and immune system may start to feel the strain and struggle to function optimally. Bouts of energy dips, low mood, headaches, frequent infections, skin problems, poor sleep, muscle aches and pains and unsettled digestion are tell-tale signs associated with ongoing stress. So how can you best support yourself and your children when experiencing the physical and emotional effects of stress? Well, a healthy diet and lifestyle alongside restorative sleep can go a long way in building resistance to stress for all family members.

Stress balancing diet and lifestyle tips

Caffeine check - Knocking back cupfuls of caffeine may put an already frazzled nervous system into hyperdrive making you irritable and snappy! In the short-term caffeine can bust through feelings of procrastination and switch on focus and drive to help crack through that to-do list. However, caffeine and long-term stress are not a match made in heaven. Limit tea or coffee, keep your body hydrated with coconut water, hot water and lemon or herbal teas to help your cognitive function stay fired-up rather than flagging.

Complex carbs - Creating sustainable energy and an upbeat mood across the day can help you stay one-step ahead of stress. Swap out refined carbs (white bread, white rice, white pasta) and sugary foods, snacks and drinks which tend to give a short-lived burst of energy followed by an almighty energy crash. Instead focus on complex carbs such as wholegrains (brown bread, brown rice, wholegrain pasta), lentils, pulses and fresh fruits and vegetables for more consistent energy across the day.

Essential vitamins - Long-term exposure to stress tends to deplete B-vitamins and also vitamin C. This could be because, unlike other vitamins, B’s and C are not stored in the body so a daily supply is essential, and stress may increase the need for both these vitamins. When taking dietary supplementation, it is important to choose a high-quality food supplement providing highly absorbable sources of the nutrients. Liposomal forms of certain nutrients may provide an optimised level of absorption compared to other forms of the same nutrients.

Sleepy suggestions - Sleep helps reset and refresh the body, topping up the energy tank ready for a new day of physical and mental activity. Without adequate sleep you are likely to feel tired, overwhelmed and have impaired cognitive function and performance. When the stress hormone cortisol soars too high for too long this can disrupt the circadian rhythm and impair sleep hormones such as melatonin making it difficult to naturally drift off to sleep. The mineral magnesium helps to offset the effects of cortisol, supporting relaxation, calming the mind and the nervous system and encouraging restful sleep. When taking dietary supplementation, it is important to choose a high-quality food supplement providing highly absorbable sources of the nutrients. Choosing a liposomal encapsulated magnesium helps provide you with a form of magnesium that has more efficient absorption than standard magnesium supplements.

Author - Susie Debice BSc Hons Dip ION

Food Scientist and Nutritional Therapist

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Health42a0e188f5033bc65bf8d78622277c4eFri, 26 Apr 2019 00:00:00 +0100
Does Easter typically leave you with an unsettled gut?https://www.abundanceandhealth.co.uk/en/blog/post/135-is-your-gut-unsettled-over-easter If you are one of the many people around the world that suffer from digestive troubles, you probably have a lot of unanswered questions about how to help manage gut problems and discomfort. Having digestive complaints may make life truly miserable and there are many factors that could exacerbate this, including celebratory occasions such as Easter. 

Even though it’s only one long bank holiday weekend of indulgence, a high intake of chocolate and sugar rich Easter eggs may be enough to kick start a bout of digestive discomfort. However, although there’s no quick fix, some nutrients such as glutathione and vitamin D could potentially offer some support for the digestive system.

Signs that the digestive system may not be functioning smoothly vary greatly between individuals and for women they may often be worse during menstruation. Common digestive complaints include:

  • Abdominal discomfort
  • Bloating
  • Wind
  • Urgent need for a bowel movement 
  • Irregular bowel movements
  • Diarrhoea
  • Constipation

The reason why some people develop digestive issues is not always clearly understood and unfortunately it may often be difficult to define exactly what causes the variety of gastrointestinal complaints. However, more recent research has led to a better understanding of the mechanisms that may promote the functional gastrointestinal changes. Evidence suggests there may be numerous factors that contribute to digestive conditions, which may depend on the individual. Symptoms can therefore manifest differently from one person to another. 

Possible triggers may include: 

  • Oxidative stress due to inadequate defence nutrients which may set the scene for chronic low-grade inflammation within the cells that line the digestive tract.
  • Extra sensitive nerve endings around the bowel which may account for increase levels of pain experienced for some people with digestive issues.
  • Imbalances, disruption or sensitivities in the way the brain and gut communicate, which may affect the digestive system.
  • Slower or faster than normal food transit time creating changes in bowel movements.
  • Food intolerances may be present which may trigger digestive complaints.
  • Imbalance within the gut microbiome which may in part be influenced by a high sugar or high fat diet.
  • Unusual response to gut infections 
  • Stressful life events

4-Step support for healthy digestion

  1. Remove trigger foods as well as fermentable starches and foods high in insoluble fibre, to help reduce the impact of bacterial fermentation in the gut.
  2. Supplement with natural antimicrobials to support gut microbiome.
  3. Include nutrients that help neutralise free radicals and help protect cells from oxidative stress.
  4. Replenish healthy gut friendly bacteria

Step 1 - Foods to avoid 

Different foods influence bowel function, bowel movements and gut sensitivity in different ways, which is why some people identify certain foods as trigger foods. The gut microbiome is a delicate balance between opportunistic gut pathogens and healthy gut friendly bacteria. Eating too much sugar or sugary foods can tip the balance encouraging the proliferation of microbes that produce gas and substances that are potentially harmful to intestinal cells.

Additionally, highly fermentable carbohydrates known as FODMAPS (Fermentable Oligo-, Di-, Mono-saccharides and Polyols) tend to be poorly absorbed in the small intestine by some IBS patients and may contribute to common symptoms. Short-term avoidance FODMAPS (fructose, fructans, lactose, sorbitol, mannitol, xylitol and maltitol) is thought to help settle down stomach distention and digestive discomfort. 

Step 2 - Gut microbiota

Several trillion microbes naturally reside in the intestine and play a central role in the balance of the digestive system. An overgrowth of unhealthy bacteria in the gut is associated with digestive disturbance.

  • As many as 60% of all patients with IBS may suffer from small intestinal bacterial overgrowths (SIBO) which may lead to cellular oxidative stress and many of the symptoms commonly associated with IBS. Scientists have found that eradicating SIBO may lead to a significant improvement in the management of IBS symptoms.
  • According to some small studies, broad-spectrum antibiotics may impact some of the risk factors associated with the development of IBS and this is likely due to alterations in the gut microbiome. 

Step 3 – Glutathione, vitamin D and oxidative stress 

IBS patients tend to have increased levels of key substances that are involved in the way the immune system responds to gut bacteria. This abnormality could promote cellular inflammation and oxidative stress within the gut. Glutathione is a powerful defence nutrient produced by the body to help neutralise free radicals and help protect against the harmful effects of reactive oxygen species. Poor status of cellular defence nutrients may therefore contribute to damage to cells within the gut. 

Eating good quality protein foods such as chicken, fish and beans provides the amino acids required for the body to produce glutathione and may help to support the health of cells that line the intestinal wall.  

Check your vitamin D levels

Sheffield University recently conducted a review of a large body of research related to IBS and found that there is a high prevalence of vitamin D deficiency amongst patients with IBS. The researchers also assessed the potential benefits of vitamin D supplementation on IBS symptoms. Their findings highlighted the importance of adequate vitamin D levels for supporting good gut health.

Step 4 – Replenish good gut bacteria

Supplementing with probiotics may be recommended after a course of antibiotics or natural antimicrobials, as these may affect the delicate balance of friendly bacteria within the intestine. 

By Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  1. Ahmad OF and  Akbar A. Microbiome, antibiotics and irritable bowel syndrome, British Medical Bulletin, 2016; 120, 1: 91–99.
  2. Al-Daihan et al. High-fat diet stimulates the gut pathogenic microbiota and maintains hepatic injury in antibiotic-treated rats. Cell Mol Biol . 2018; 64(1):103-106.
  3. Brenner DM and Stern EK. Gut Microbiota-Based Therapies for Irritable Bowel Syndrome. Clinical and Translational Gastroenterology 2018; 9: 134. 
  4. Derrien M et al. Fecal chromogranins and secretogranins are linked to the fecal and mucosal intestinal bacterial composition of IBS patients and healthy subjects. Scientific Reports 2018; 8 :16821.
  5. Ding WX, Ong CN and Shen HM. Intracellular glutathione is a cofactor in methylseleninic acid-induced apoptotic cell death of human hepatoma HEPG(2) cells. Free Radic Biol Med. 2002 ; 33(4):552-61.
  6. Gibson P R and Shepherd S J Personal view: food for thought – western lifestyle and susceptibility to Crohn’s disease. The FODMAP  hypothesis. Alimetn Pharmacol Ther. 2005; 21: 1399-1409.
  7. Harper A, Garcha D, Naghibi MM. The Role of Bacteria, Probiotics and Diet in Irritable Bowel Syndrome.  Foods. 2018;7(2):13.
  8. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/symptoms-causes. [Accessed 25.2.19.]
  9.  https://www.sheffield.ac.uk/news/nr/vitamin-d-supplements-ibs-1.759023 [Accessed 28.2.19.]
  10. Ledochowski M, Sperner-Unterweger B, Widner M et al. Carbohydrate malabsorpton syndromes and early signs of mental depression in females. Dig Dis Sci. (2000) 45: 1255-9.  
  11. Siebecker A. Takeaways from the 2017 Integrative SIBO Conference
  12. Practice update from the speakers. Natural Medicine Journal 2017; 9,6.
  13. Wang et al. Opposing Effects of Fasting Metabolism on Tissue Tolerance in Bacterial and Viral Inflammation. Cell 2016; 166, 1512–1525.

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Health7f1de29e6da19d22b51c68001e7e0e54Thu, 18 Apr 2019 00:00:00 +0100
Allergy Awarenesshttps://www.abundanceandhealth.co.uk/en/blog/post/134-allergy-awareness This year Allergy UK is focussing on “Air Quality: The Allergens around us” as their topic for 2019 Allergy Awareness week. We are so used to talking about hay fever and food allergies that it’s easy to overlook the impact that indoor air has on our allergy profile.

Indoor Air Quality

According to Allergy UK, everyday an adult breathes in 15 cubic metres of cubic air and a staggering 900 compounds, known to be harmful to health, have been identified in indoor air. These compounds include pollutants from sources such as building materials, furnishings and cleaning products which is particularly problematic for people suffering from airborne allergies, asthma and chronic obstructive pulmonary disease (COPD). According to Allergy UK good indoor air quality is crucial for human health and particularly important for vulnerable groups - babies, children, the elderly, as well as people living with respiratory and allergic diseases.

Since we now spend on average 90% of our time indoors it’s important to consider the quality of the air that you breathe in your home, working and social environments. Poor ventilation, dampness or humidity can lead to an increase in dust mites, spores and mould which may be responsible for aggravating or even causing allergies.

Air-Allergy link

Why is the quality of our indoor air so important? For many of us the air we breathe doesn’t trigger any alarming immediate consequences, but for those suffering from an allergy, indoor air pollutants could trigger a cascade of debilitating symptoms from sneezing, itchy and runny nose and eyes to a more serious swelling of the airways and difficulty breathing. Common airborne allergens include:

  • Pollen
  • Animal fur
  • Dust mites and dust mite faeces
  • Bacteria, moulds and spores
  • Chemicals found in paints, carpets, perfumes, plastics, plants, cleaning products
  • Smoke
  • latex

It’s estimated that 20% of the population in the UK suffer from an allergy and 5.4 million people in the UK are currently receiving treatment for asthma. In fact, the UK has the highest prevalence rates of allergic conditions in the world, so it’s time for the UK to clean up its act and freshen-up the quality of our indoor air.

7 ways to improve indoor air quality

  1. Open windows daily to improve ventilation and freshen up your air supply and consider installing an air purifier to help remove harmful chemicals, smoke, dust mites, moulds, spores, latex, animal fur, bacteria and pollen.
  2. Invest in some anti-dust mite bedding (mattress, duvet and pillow protectors) and consider buying an anti-bacterial vacuum which uses UV technology to eliminate bacteria and dust mites from bedding.
  3. Remove carpets and replace with wooden or tiled floors to reduce dust mites and animal fur and invest in a hoover that is allergy approved and removes pet fur, dust mites, pollen and bacteria.
  4. Invest in a good dehumidifier, especially if you dry your clothes indoors, reducing the air humidity helps to reduce the growth of mould and reduces circulating mould spores.
  5. Switch chemical-based cleaning products for eco-friendly and bio-degradable cleaning products and eco cloths. 
  6. Choose chemical-free paints and varnishes for home decorating to help reduce the toxic load.
  7. Switch to fragrance-free beauty products or natural/organic fragrances and swap chemical-based aerosol products (deodorants, body sprays, hairsprays) to natural alternatives or non-aerosol versions.

What exactly is an allergy?

An airborne allergy is a reaction that occurs within the body when a substance that is perceived to be harmful makes contact with one of the surfaces of the body – skin, mouth, nasal passage, throat, lungs. It’s special immune cells (antibodies) that patrol the surfaces of the body looking for harmful substances and then release hormone-like chemicals (histamine) to ‘raise the alarm’ that the body is under threat. The immune cells activate a ‘swelling’ response to seal off the contaminated area and contain the harmful substance. Excess mucus or fluid is produced to help wash away the harmful substance or coughing and sneezing occurs in an attempt to expel the harmful substance from the airways. The natural process of inflammation generates free radicals which may increases the level of oxidative stress potentially damaging surrounding cells and contributing to irritation, pain, redness and soreness. When the allergens can no longer be detected the inflammation and immune response starts to settle down.

Dietary advice to support allergy sufferers

A supportive dietary strategy for allergy sufferers is to reduce alcohol, caffeine, sugary foods, dairy products and red meat as these foods may help to fuel the inflammatory process. Following a dairy-free diet may help some allergy sufferers as dairy foods may be more mucus forming for individuals that suffer from a dairy intolerance. Antioxidants and vitamin C help to neutralise free radicals and support cells that are exposed to higher levels of oxidative stress. Foods naturally rich in antioxidants include purple/red berries (blueberries, blackberries, raspberries, strawberries) and orange/red vegetables (peppers, carrots, squash). Foods rich in vitamin C include berries, goji berries, acai, parsley, citrus fruits and green leafy vegetables. The omega-3 fats found naturally in nuts, seeds and oily fish may support the normal production of anti-inflammatory prostaglandins in the body, to help support a healthy immune system.  

Supportive nutrients   

Alongside a healthy diet, some specific nutritional supplements could help support the body during   times when allergies flare-up. Vitamin C contributes to the normal functioning of the immune system and this nutrient may be in higher demand when the body is coping with an immune stress such as an ongoing airborne allergy reaction. There are many different form of vitamin C supplements and it’s the liposomal form of vitamin C which a higher absorption rate. Research also shows that the antioxidant nutrient glutathione is an important nutrient for supporting lung cells. As with vitamin C, it’s the liposomal form of this nutrient that is important.

By Susie Debice BSc Hons, DipION,

Food Scientist and Nutritional Therapist  

References

  • https://www.allergyuk.org/allergy-awareness-week-spring-2019
  • Joshi PC et al. “The alcoholic lung: epidemiology, pathophysiology, and potential therapies.” Am J Physiol Lung Cell Mol Physiol. 2007;292(4):L813-23
  • Vincent HK et al. “Oxidative stress and potential interventions to reduce oxidative stress in overweight and obesity.” Diabetes Obes Metab. 2007 Nov;9(6):813-39
  • Skalicky J et al.“Evaluation of oxidative stress and inflammation in obese adults with metabolic syndrome.” Clin Chem Lab Med. 2008;46(4):499-505.
  • Lash LH. “Renal glutathione transport: Identification of carriers, physiological functions, and controversies.” Biofactors. 2009;35(6):500-508.
  • Richie, J.P.; et al. “Randomized controlled trial of oral glutathione supplementation on body stores of glutathione.” Eur J Nutr. 2014; 194: 55–59; Eur J Nutr. March 2015, Volume 54, Issue 2, pp 251263
  • May J, Qu Z, Li X (2001) “Requirement for GSH in recycling of ascorbic acid in endothelial cells.” Biochemical Pharmacology 62(7):873-881.
  • Meister A (1994) “Glutathione—ascorbic acid antioxidant system in animals.” The Journal of Biological Chemistry 269(13):9397-9400. Mendiratta S, Qu Z, May J (1998) “Enzyme-dependent ascorbate recycling in human erythrocytes: role of thioredoxin reductase.” Free Radical Biology and Medicine 25(2):221-228.

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Health02522a2b2726fb0a03bb19f2d8d9524dFri, 05 Apr 2019 00:00:00 +0100
What type of vitamin C supplement is best? By Dr Levy MDhttps://www.abundanceandhealth.co.uk/en/blog/post/133-what-type-of-vitamin-c-supplement-is-best-by-dr-levy-md A question that has been presented to me numerous times is "What kind of vitamin C should I take, and why?" It is a very good question, indeed. Let’s look at the different types of vitamin C that can be found in many of the capsules, powders and liquid vitamin C supplements available today…

It should first be emphasized that all of the forms of vitamin C share the characteristic of having a positively-charged cation and a negatively-charged anion, in the dissolved form. What all forms of vitamin C have in common is that they are all composed of an ascorbate anion. In fact, it is the ascorbate anion that is the electron-donating, active portion. It’s the ability of the ascorbate anion to bond with different types of cations that enables many different forms of vitamin C supplements to be produced. The most popular cations include various minerals and a fatty acid called palmitate. These companion cations also have significant biological impacts, and this needs to be considered when choosing the best form of vitamin C supplementation for both short-term and long-term needs.

Bowel Tolerance Factor

Vitamin C has pro’s and con’s when it comes to gut health. Each individual has their own ‘bowel tolerance’ level for vitamin C. This is the dose at which a vitamin C induced intestinal flush (diarrhoea) occurs. Individuals with a tendency towards gut issues are likely to have a lower bowel tolerance than those without a history of tummy troubles. If exceeding the bowel tolerance level is well-tolerated, then the remainder (un-absorbed) vitamin C passes into the colon before they get absorbed. Some forms of vitamin C supplements are more likely to trigger a lower bowel tolerance factor (ascorbic acid) whereas one of the benefits of liposomal vitamin C is that even at high doses digestive upset, diarrhoea or intestinal flushing is not a factor.

Ascorbic Acid

This is the cheapest, most regular form of vitamin C supplement available. But that does not mean that it’s the best form when it comes to absorption. Ascorbic acid is a desirable form of vitamin C to take if there is no concern with stomach upset. Since ascorbic acid is “acidic” then this form of vitamin C is often associated with a low bowel tolerance factor and when taken at mid to high doses commonly triggers stomach discomfort, stomach upset and an intestinal flushing. So, if you have a sensitive stomach, history of ulcer, colitis, IBS or any form of gut condition or inflammation then this is not a preferable form of vitamin C.

Mineral Ascorbates

The lion's share of all forms of vitamin C come as mineral ascorbates and the most common mineral ascorbates used in vitamin C supplementation include:

  • Sodium ascorbate
  • Calcium ascorbate
  • Magnesium ascorbate
  • Potassium ascorbate
  • Manganese ascorbate
  • Zinc ascorbate
  • Molybdenum ascorbate
  • Chromium ascorbate

Sodium Ascorbate

Sodium ascorbate is probably the best and certainly the least expensive of the mineral ascorbates for regular supplementation at relatively high doses. Sodium ascorbate is also the type of vitamin C that is used in liposomal vitamin C supplements. Sodium ascorbate is much kinder on the gut than ascorbic acid so it’s well-tolerated by individuals with stomach problems and digestive issues enabling higher bowel tolerance levels.  

It should also be noted that large amounts of sodium ascorbate can be taken by those with high blood pressure and heart disease, without causing water retention or an increase in blood pressure. This is because it is sodium chloride, not sodium associated with an anion like ascorbate, citrate or bicarbonate, that reliably causes fluid retention and aggravates high blood pressure in individuals sensitive to volume overload. The term “sodium-dependent” hypertension should be replaced with “sodium chloride-dependent” or “table salt-dependent” hypertension.

However, since there always appear to be exceptions to every rule in biology, anyone who notices elevated blood pressure or ankle oedema after high doses of sodium ascorbate would be well-advised to supplement with a different form of vitamin C.

Calcium Ascorbate

Calcium ascorbate is slightly more expensive and is also marketed as "ester" or "buffered" vitamin C. Much of the popularity of this form of vitamin C comes from the fact that many people are looking for extra sources of calcium in addition to taking their vitamin C. These products typically deliver approximately 100mg of calcium for every 800 - 900mg of ascorbate. However, scientific data supports the concept that the vast majority of the older population is suffering from calcium toxicity. We continue to be stressed with warnings of increased risk of osteoporosis while the data clearly shows that most deaths in patients with osteoporosis relate to the vascular system and not the bones. The scientific evidence is very clear that supplemental calcium often fuels the progression of atherosclerosis, with the expected increased chance of heart attack. While it’s true that calcium ascorbate is easy on the stomach, sodium ascorbate is tolerated just as easily, is more affordable and does not aggravate calcium excess already present in most older individuals.

Magnesium Ascorbate

Magnesium ascorbate is an excellent form of vitamin C since it brings both magnesium and ascorbate into the body but it does come with a higher price tag. While there is nothing wrong with taking large amounts of magnesium ascorbate, it is more economical to take magnesium and sodium ascorbate separately and obtain the optimal effects of both these supplements.

Potassium Ascorbate

This is another good form of ascorbate supplementation but it does come with a potential health hazard since it is relatively easy to overdose on potassium which can cause fatal cardiac arrhythmias. Potassium should never be taken on a regular basis unless advised or prescribed by a healthcare practitioner.

Other mineral ascorbates

Manganese, zinc, molybdenum, and chromium ascorbates are additional mineral ascorbates which tend to be much more expensive. All of the cations are desirable as supplements, but they can be easily be overdosed if they are used to deliver multi-gram doses of ascorbate. Much more cost effective and safer to choose a sodium ascorbate instead.

Ascorbyl Palmitate

Ascorbyl palmitate is another form of vitamin C that is somewhat unique in that it has both water-soluble and fat-soluble qualities. This form of vitamin C is touted by some as a superior delivery of vitamin C than ascorbate. This has not really been clearly proven, and even if it were, ascorbyl palmitate would be a very expensive way to provide daily multi-gram doses of ascorbate. The fat-soluble qualities of ascorbyl palmitate do make it a good form of vitamin C to include in various skin creams and other dermatological preparations.

Liposome-encapsulated Ascorbate

One of the primary benefits of liposomal vitamin C is a near complete absorption of the encapsulated ascorbate into the bloodstream. The physical qualities of the liposome also eliminate the need for digestive activity before absorption and there is no intestinal flush effect with large doses. Furthermore, it appears to have a slower excretion rate and the highest absorption factor. The enhanced absorption along with the phospholipid dose absorbed has uniquely positive benefits and provides the best intracellular delivery of vitamin C.

My Current Recommendations

For regular daily supplementation, sodium ascorbate is an economical, well-tolerated form of vitamin C. For those wishing to have a near-complete absorption of their vitamin C dose, the liposomal encapsulated form of vitamin C is optimal.

Please note - This article was created and edited by Food Scientist and Nutritional Therapist Susie Debice using extracts from the book Death By Calcium and the article The Many Faces of Vitamin C, both by Dr Thomas Levy MD.

Bibliography

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  • Shaw, L., P. Raggi, E. Schisterman, D. Berman, and T. Callister (2003) Prognostic value of cardiac risk factors and coronary artery calcium screening for all-cause mortality. Radiology 228(3):826-833.
  • Tsugawa, N., T. Yamabe, A. Takeuchi, M. Kamao, K. Nakagawa, K. Nishijima, and T. Okano (1999) Intestinal absorption of calcium from calcium ascorbate in rats. Journal of Bone and Mineral Metabolism 17(1):30-36.
  • Wong, N., M. Sciammarella, D. Polk, A. Gallagher, L. Miranda-Peats, B. Whitcomb, R. Hachamovitch, J. Friedman, S. Hayes, and D. Berman (2003) The metabolic syndrome, diabetes, and subclinical atherosclerosis assessed by coronary calcium. Journal of the American College of Cardiology 41(9):1547-1553.

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Vitamin C9fc3d7152ba9336a670e36d0ed79bc43Mon, 01 Apr 2019 00:00:00 +0100
Acetyl L-carnitine - a new solution for anaemia?https://www.abundanceandhealth.co.uk/en/blog/post/132-acetyl-l-carnitine-a-new-solution-for-anaemia There are many different categories of anaemia but when it comes to the type that is caused by chronic kidney disease, L-carnitine is believed to offer significant benefits.

For those in the know, the amino acid L-carnitine is usually associated with weight loss because of its ability to transport fatty acids into the mitochondria of cells, where they can be used for fuel. But interestingly it seems L-carnitine performs other essential functions within red blood cells (RBCs) that may have therapeutic advantages for those suffering from anaemia.

What is anaemia?

Anaemia is the most common blood disorder there is, affecting around 1.62 billion people worldwide. It occurs when your body doesn’t produce enough RBCs or they do not function properly. It also happens when the body destroys too many RBCs or loses too many due to injury.

RBCs carry haemoglobin, an iron-rich protein that transports oxygen to tissues throughout your body. When the amount of haemoglobin in your blood is low oxygen levels can plummet, which may seriously affect your health and quality of life. Anaemia can be associated with certain conditions such as autoimmune disorders (the body makes proteins that destroy RBCs), pregnancy complications (the body is unable to meet the increased demand for RBCs) and severe internal or external bleeding resulting in extreme RBC loss.

Possible signs and symptoms of anaemia

When you have anaemia, your body is deprived of oxygen, so you may experience one or more of the following symptoms...

Tiredness - dizziness - feeling weak - feeling faint - excessive thirst - excessive sweating - weak and rapid pulse - rapid breathing - shortness of breath - cramps in the lower legs - abnormal heart rhythm - enlarged heart - pounding or whooshing sound in the ears

7 common types of anaemia explained

Many varieties of anaemia exist and these are linked to specific conditions and diseases.

1. Renal anaemia - caused by chronic kidney disease which can affect the body's ability to make RBCs. Patients with kidney disease develop anaemia because the kidneys are not making enough of the hormone ‘erythropoietin’ to signal the bone marrow to make new or more RBCs.

2. Aplastic anaemia - can occur if your bone marrow is damaged and can’t make enough white blood cells, platelets and RBCs. This condition can be acquired or inherited.

3. Haemolytic anaemia - occurs if your body can’t replace RBCs that have been destroyed. RBCs usually live for about 120 days. The body produces around 2.5 million new RBCs per second to replenish those that are ineffectual. However, some RBCs are destroyed before their normal lifespan is reached.

4. Iron-deficiency anaemia - your body needs iron to make haemoglobin. When the body cannot meet increased demand for RBCs, for example during growth spurts or blood loss, iron-deficiency anaemia occurs. Good sources of iron include red meat, green leafy vegetables, lentils, dried beans and some fruits and vegetables.

5. Pernicious anaemia - vitamin B12 and folate are essential for making healthy RBCs. Lack of dietary vitamin B12 and folate or poor absorption of vitamin B12 may lead to pernicious anaemia. Foods rich in vitamin B12 include meat, fish, eggs, dairy products and fortified foods such as bread and cereals. For an extra boost of B’s and folate you can always supplement with Liposomal Altrient Vitamin B and Mineral Complex which contains Quatrefolic a highly absorbable and patented form of folate.

6. Sickle cell anaemia - This is an inherited haemolytic anaemia in which the haemoglobin protein is abnormal, causing the red blood cells to be rigid. The rigidity stops the cells moving through tiny blood vessels creating blockages that hinder blood circulation.

7. Sports anaemia - specific to endurance athletes and is thought to be caused by low haemoglobin synthesis or increased destruction of RBCs. This happens when RBCs rupture as they pass through compressed blood vessels or through contracting muscles, e.g. foot soles during running.

Understanding carnitine supplements

There are two forms of carnitine supplements, L-carnitine and the more advanced form called acetyl L-carnitine. Although L-carnitine is commonly used in studies, research has determined that acetyl L-carnitine is a better absorbed form of carnitine which has greater activity in the cells. Although most of the body’s carnitine is located in the cardiac and skeletal muscles, acetyl L-carnitine has been found in RBCs. This suggests there could be an important role for acetyl L-carnitine in RBC production and function suggesting it may therefore be beneficial for anaemia patients

Importance of acetyl L-carntine for dialysis patients

Individuals with kidney disease frequently contract renal anaemia due to complications resulting from kidney dialysis. As well as this, a significant number of dialysis patients do not respond favourably to recombinant human erythropoietin therapy (rHuEPO), a hormone given to stimulate RBC production. Kidney dialysis not only reduces RBC survival by as much as 50%, it also affects carnitine concentrations within plasma and tissues. It is now recognised that ‘dialysis-related carnitine disorder’ is a functional metabolic deficiency common in chronic dialysis patients, which can have a negative impact on RBC production and survival

Experimental studies and some clinical observations suggest that L-carnitine may influence RBC stability and increase immature RBC survival. According to research, the use of L-carnitine in patients on kidney dialysis, successfully increased RBC volume. This applied to those who were given rHuEPO as well as those who were not.

Further studies support the use of L-carnitine therapy suggesting it may improve renal anaemia as well as reduce the need for rHuEPO in as many as 40% of patients. These benefits were seen in a trial where 900mg L-carnitine was administered daily for 12 months.

Nutrition tips for all types of anaemia

Following a healthy diet that incorporates a good range of the foods noted above ensures adequate supplies of the nutrients required to produce and maintain healthy RBCs. These include carnitine, folate, vitamin C and vitamin B12. Anaemia sufferers could also benefit from a highly bioavailable supplement such as Altrient’s liposomal Acetyl L-Carnitine in order to achieve the therapeutic advantages.

Jacqueline Newson BSc (Hons) Nutritional Therapy



References

  1. Amano I, Matsumoto Y, Hirose S, Tsuruta Y, Hara S, Murata M, Imai T. Effects of L-carnitine supplementation on renal anemia in poor responders to erythropoietin. Blood Purif. 2001;19(1):24-32.

  1. American Society of Hematology. Anemia. Http://www.hematology.org/Patients/Anemia/. [Accessed 28.12.18].

  1. Ames BN, Cotman CW, Kuratsune H, Head E and Liu J. Comparison of the effects of L-carnitine and acetyl-L-carnitine on carnitine levels, ambulatory activity, and oxidative stress biomarkers in the brain of old rats. Ann N Y Acad Sci. 2004;1033:117-31.

  1. Golper A et al. L-carnitine treatment of anemia. American Journal of Kidney Diseases 2003; 41(4): s27-s34.

  1. Bommer J. Saving erythropoietin by administering L-carnitine?, Nephrology Dialysis Transplantation 1999; 14, 12, 1 : 2819–2821. 

  1. Dieticians of Canada. Food sources of iron. Https://www.dietitians.ca/Downloads/Factsheets/Food-Sources-of-Iron.aspx. [Accessed 29.12.18].

  1. Heinz-Peer G et al. Anemia and carnitine supplementation in hemodialyzed patients. Kidney International 1999; 55 (69) : S-93–S-106.  

  1. Https://www.who.int/vmnis/anaemia/prevalence/summary/anaemia_data_status_t2/en/ [Accessed 29.12.18].

  1. In brief: Your guide to anaemia. Https://www.nhlbi.nih.gov/files/docs/public/blood/anemia-inbrief_yg.pdf [Accessed 28.12.18].

  1. Kudoh Y, Aoyama S, Torii T, et al. Long-term effects of oral L-carnitine supplementation on anemia in chronic hemodialysis. Cardiorenal Med. 2014;4(1):53-9.

  1. Littlewood T, Marx G and Ng T et al. Recombinant erythropoietin in clinical practice. Postgraduate Medical Journal 2003; 79:367-376.

  1. Mairbäurl H. Red blood cells in sports: effects of exercise and training on oxygen supply by red blood cells. Front Physiol. 2013; 4:332.

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Acetyl L-Carnitine65ded5353c5ee48d0b7d48c591b8f430Thu, 28 Mar 2019 00:00:00 +0000
Top 10 Fab Facts about Glutathione (GSH)https://www.abundanceandhealth.co.uk/en/blog/post/130-top-10-fab-facts-about-glutathione-gsh By Dr Levy MD

Glutathione (GSH) is one of the most important antioxidants found in all cells of the human body. Medical interest in GSH continues to increase as research demonstrates the protective antioxidant, detoxifying, immune boosting, and healing properties of GSH throughout the body. Even though the body makes GSH, it can often struggle to maintain healthy levels due to the continual onslaught of oxidative stress. As a result, many informed individuals want to boost their natural GSH levels. But it’s only IV infusions of GSH and oral liposomal GSH that deliver intact glutathione directly into the blood. Let’s take a look at how this powerful nutrient works within the body…

1. Glutathione (GSH) works in synergy with vitamin C

On an intracellular (within the cell) level, GSH is unparalleled in its disease-fighting, toxin-neutralizing, immune-supporting, and anti-aging functions. Vitamin C performs the same functions in an extracellular (outside the cell) capacity. Biologically, there is a powerful synergy between vitamin C and GSH as they help recharge and enhance each other. In fact, one of the most important functions of vitamin C is to help maintain normal GSH levels inside the cell. Together they make a strong team promoting health and longevity for all body cells, tissues and organs.

2. GSH and cellular health.

Glutathione is so important to the health of every cell in the body that cell death results when GSH levels inside cells drop too low. Healthy, unchallenged cells can produce a sufficient amount of GSH for a host of protective and metabolic functions. Even without the extra toxic demands exerted by 21st century living, the requirement for GSH production is very high. However, normal energy production within the cell creates a host of prooxidant waste products which GSH helps neutralise. When additional pressures of emotional or physical stress, radiation, infection, an unhealthy diet, toxins, heavy metals, and the invasion of pathogens, cellular levels of GSH get quickly depleted resulting in cellular damage.

3. GSH as a master antioxidant

An antioxidant is a substance that inhibits or prevents oxidative damage by supplying electrons back to a substance that was oxidized (repair) or by supplying electrons directly to the oxidant substance before it has the opportunity to become oxidised (prevention). An antioxidant helps “prevent” oxidation and its free radicals by neutralizing them with an infusion of electrons. GSH helps recharge antioxidants with a steady flow of electrons to help maintain the cell’s antioxidant pool. GSH helps regenerate the antioxidant potential of superoxide dismutase (SOD), alpha lipoic acid and vitamins C and E, protecting the cell from compromised health and a chain reaction that could ultimately destroy the cell.

4. GSH and the immune support

The immune system has an impressive, very complex defence system composed of antibodies, mast cells, macrophages and lymphocytes to thwart the attacks of ever-present toxins and pathogens. Mast cells and white blood cells are under constant attack and require high levels of GSH to remain effective in the battle. Researchers have revealed that GSH is essential in protecting immune cells. Lymphocytes are the backbone of the active immune defence and studies show that increasing GSH blood levels increases the proliferation of lymphocytes and their differentiation into natural killer cells and T-Cells. GSH also has essential roles in activating the body’s immune response.

5. GSH and brain health

Brain cells produce more potentially damaging oxidation products per gram than any other tissue in the body. It would be difficult to overstate how important GSH is in protecting and restoring function in the brain. Virtually every type of brain injury (stroke, traumatic injuries, heavy metal toxicity), brain disease (Parkinson’s, Alzheimer’s, MS), and brain disorders (schizophrenia, depression, sleep disorders) is accompanied by increased oxidative stress and greatly diminished GSH levels. Studies show boosting GSH levels in the brain tends to help prevent the development of some of these disorders and also results in significant improvement for subjects suffering with them. Studies show that GSH is capable of protecting against the cellular damage caused by an excess of dopamine and it appears to be much more effective in this capacity than vitamin C or vitamin E.

6. GSH for cardio health

The powerful synergy between GSH and vitamin C is most visible in the coronary arteries for reducing atherosclerosis, arterial plaque and blockages. When nitric oxide activity is low in the cells lining the inside of the arteries, vascular spasm is more likely to occur, resulting in a constriction or closing of these blood vessels. Research in patients with atherosclerosis showed that GSH supplementation increases nitric oxide activity, relaxes vascular spasms, and improves blood flow. After a heart attack there is a substantial increase in the local production of free radicals, which reliably depletes the affected heart tissue of its GSH stores. When researchers took measures to prevent this depletion of GSH content, the affected heart showed substantially less damage.

7. GSH and lung health

Lung disease researchers consider GSH to be “one of the most important antioxidants in the human lung and lung secretions.”  The lungs, where the exchange and presence of oxygen is continuous, are particularly vulnerable to oxidative stress. Low GSH levels in the lungs provide conditions for disease and damage to result. In addition, lung disease itself consumes GSH more rapidly, resulting in a vicious cycle of less antioxidant protection and additional damage. Clinical research exists on GSH with conditions such as asthma, chronic obstructive pulmonary disease, acute respiratory distress syndrome, cystic fibrosis and lung injury. Various GSH therapies show great lung-protective capabilities and are proving to be successful in easing the symptoms associated with even advanced chronic lung disease.

8. GSH and eye health

Virtually all diseases of the eye, particularly those associated with the progressive loss of vision, are intrinsically linked with a loss of antioxidant stores and an increase of oxidative stress. Studies now show conclusively that cataracts, glaucoma, and macular degeneration are always accompanied by, and significantly worsened by, ongoing and un-neutralised oxidative stress in the eye. When GSH concentrations remain above a certain level, cataract formations tend not to occur. Researchers found the fluid bathing the lens inside the glaucomatous eye to be deficient in GSH and studies show GSH supplementation and the use of high-dose vitamin C to play preventative roles for eye disorders.

9. GHS and liver detoxification

When the liver is healthy, it produces sufficient quantities of GSH to perform its own important detoxification functions and also creates and dispenses a GSH surplus into the bloodstream for use throughout the body. Over time, exposure to a great variety and quantity of toxic chemicals encountered in everyday living hampers liver function. As the liver becomes compromised, it struggles to meet its own GSH needs and there is little surplus GSH secreted into the blood for other organs of the body. Depressed GSH levels in the liver are intrinsically linked to liver disease and liver damage.  When GSH and vitamin C levels can be adequately boosted with effective supplementation, liver diseases tend to start to improve.

10. Glutathione and anti-ageing, arthritis and cancer

The argument for an inseparable relationship between depressed GSH levels and the progression of ageing couldn’t be more convincing. Without exception, GSH levels drop as the body ages. A statistical study examining an elderly population compared GSH blood levels of the healthy adults with a similarly-aged group of unhealthy individuals. GSH levels in the healthy group were significantly higher, further suggesting a basic role of depressed GSH levels in the process of aging, or at least in the diseases commonly associated with aging.  Most of the diseases associated with aging — such as arthritis, heart disease, cataracts, macular degeneration, Alzheimer’s, senile dementia, and some cancers — worsen more rapidly in the face of a significant GSH deficiency.

Choose a liposomal GSH for real health benefits that make a difference

Amazingly enough, medicine and physiology are becoming less complex as time goes on, as quality research continues to accumulate. Sometimes, something too good to be true, really is true. This is certainly the case with high quality and properly dosed antioxidants. And now, liposome encapsulated GSH and vitamin C are proving to be the most elite and spectacularly successful of antioxidant supplementation available. Oral liposome encapsulation technology is proving to make many costly and painful intravenous administrations largely unnecessary. The dawn of a new medicine has arrived! A good quality source or liposomal GSH is manufactured by LivOn Labs with the Altrient trade mark.

Please note - This article was created and edited by Food Scientist Susie Debice using extracts from the booklet GSH Master Defender by Dr Levy MD.

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Glutathione9b8619251a19057cff70779273e95aa6Fri, 15 Mar 2019 00:00:00 +0000
Phospholipids: The smart way to support your brainhttps://www.abundanceandhealth.co.uk/en/blog/post/129-phospholipids-the-smart-way-to-support-your-brain Phospholipids, together with other nutrients such as B vitamins are crucial to your brain function. With a little support from these essential fatty acids and co-factors, your brain can operate at its highest level and continue to fire on all cylinders well into a grand old age.

What are phospholipids?

In order for brain cells to perform all of their vital functions it is essential for hormones, neurotransmitters and other materials to be able to pass in and out of the cells. This requires a dynamic and flexible cell membrane, which is where phospholipids come in…

All lipids (fats) that contain phosphorous are called phospholipids and possess ‘amphiphilic’ properties, which enable them to arrange themselves into parallel layers forming a phospholipid bilayer that wraps around the cell creating a fully functioning cell membrane. This layer contains fatty acids such as phosphatidylcholine and phosphatidyl serine and acts as a semi-porous barrier between the cell contents and the outside environment. The cell membrane is critical to the cell’s ability to perform its many functions including:

  • Providing barriers to protect the cell

  • Regulating cellular processes related to growth and immune surveillance

  • Providing pathways for various substances to cross the membrane

  • Aiding and regulating transportation of materials and neurotransmitter signals

  • Assembling lipoproteins that are essential to the transportation of triglycerides and cholesterols in the blood.

Phospholipids are vital to the stability and fluidity of cell membranes and directly influence the brain chemistry that helps regulate mood, memory, concentration and understanding.

Cognitive function

Like all tissues, cell membranes are constantly being damaged and repaired. If damaged phospholipids are not replaced, the cell membranes start to deteriorate and the cell becomes progressively more dysfunctional and eventually dies. A high turnover of phospholipids is a critical supporting factor in helping the brain cells and brain function optimally. Research is proving this to be true, studies have identified that elderly patients suffering with Alzheimer’s disease tend to have depleted phospholipid levels in nerve cells within the brain. Phosphatidylcholine in particular is of great interest to researchers because of its impressive potential to support brain health. Its value comes from its involvement in the growth of new brain cells and neural connections, whilst also protecting brain and nerve cells.

Low levels of folic acid, vitamin B6 and B12 are also common amongst the elderly and have been linked to nerve cell damage. In some studies, supplementing with these particular B vitamins was shown to improve some aspects of intelligence in the elderly.

One should also bear in mind that the brain and related tissues are prime targets for oxidative damage because of the high levels of phospholipids found in brain cell membranes. Phospholipids are extremely vulnerable to free radical damage, which is frequently cited as a key factor in declining cognitive function and memory during ageing. With the increasing incidence of dementia and other cognitive impairments, a good supply of phospholipids, antioxidants and B vitamins is a helpful strategy worth considering.

Regulating mood

When it comes to mood balance omega 3 and omega 6 essential fatty acids are considered to be supportive. They are key components of phospholipids and constitute around 50% of the phospholipid bilayer of cell membranes. The essential fatty acids help with the membrane fluidity, crucially influencing the flow of hormones and nerve transmissions that regulate mood.

A deficiency in the essential fatty acids that make up the phospholipid membrane of brain cells has been shown to induce depression and anxiety. Studies have identified that there is a significant decrease in the ratio of omega 3 to omega 6 in those suffering from major depression. Fish such as salmon, mackerel, sardines, fresh tuna and herrings contain high levels of omega 3. There are also a number of other foods that help support mood these include:

  • Broccoli, green beans, pulses, lentils, beans and bananas are rich in chromium and B vitamins, which enhance mental processes.

  • Chicken and turkey as well as cottage cheese, oats, bananas and nuts contain tryptophan, which helps to support the production of serotonin – the happy hormone responsible for raising mood.

  • Flaxseed oil, flaxseeds and walnuts provide a vegetarian source of omega 3

Top 3 Supplements for supporting Brain Health

1. Phosphatidylcholine

Generally, our overall dietary intake of phospholipids has reduced significantly. As we age the rate of phospholipid production in the body declines and it’s not easy to get enough from the diet, particularly if you’re trying to reduce your meat consumption. Phosphatidylcholine is directly involved with acetylcholine synthesis, which is needed for cognition, learning and memory formation. Research shows that a single 25g dose of phosphatidylcholine significantly improves memory in just 90 minutes.

2. Glutathione

Antioxidants offer vital support for mental health and neurological conditions. The elderly generally have lower intakes of antioxidants, which are crucial for protecting phospholipids in the brain from free radical damage. Glutathione is especially important because of its powerful antioxidant effect in brain cells. Patients with cognitive impairments are seen to have compromised glutathione levels, making glutathione supplementation a potentially powerful therapy to consider.

3. B vitamins

An increasing body of research provides compelling evidence that low B vitamin status affects cognitive function. It also appears that B vitamin status plays a key role in age-related cognitive impairment and mental decline. Evidence of an association between low folate status and dementia/Alzheimer’s disease has consistently been shown in a number of studies. Furthermore, low circulating levels of vitamin B12 have also been linked to an increased risk of dementia and Alzheimer’s disease.

The distinct advantages of liposomal supplements

The liposomal encapsulation technology used in Altrient products uses essential phospholipids and includes a high percentage of phosphatidylcholine. So, when you take a good quality liposomal supplement like Altrient, you don’t just receive a source of the active ingredients encapsulated within the liposome, you also gain a therapeutic dose of phosphatidylcholine. Not only does an Altrient product provide you with highly bioavailable nutrients, it also delivers a source of phospholipids to help support cell membrane function, the perfect package for those looking to help support brain function.

Jacqueline Newson BSc (Hons) Nutritional Therapy

References

  1. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. The Lipid Bilayer. Available from: https://www.ncbi.nlm.nih.gov/books/NBK26871/.

  1. Dotson JD. What are the primary functions of phospholipids? https://sciencing.com/primary-functions-phospholipids-7349125.html. [Accessed 18.1.19.]

  1. Gulbins E et al. Review. Brain membrane lipids in major depression and anxiety disorders. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids. 2015; 1851,8: 1052-65.

  1. https://www.foundationalmedicinereview.com/blog/glutathione-may-open-up-new-possibilities-for-the-treatment-of-cognitive-impairment [Accessed 21.1.19]

  1. Ladd S.L., Sommer S.A., LaBerge S., Toscano W. “ Effect of phosphatidylcholine on explicit memory.” Clinical Neuropharmacology. 1993;16(6):540-9.

  1. Morris MS. The Role of B Vitamins in Preventing and Treating Cognitive Impairment and Decline, Advances in Nutrition, Volume 3, Issue 6, 1 November 2012, Pages 801–812.

  1. Van Hoogevest P and Wendel A. The use of natural and synthetic phospholipids as pharmaceutical excipients*. Eur J Lipid Sci Technol. 2014; 116(9): 1088–1107.

  1. Young SN. How to increase serotonin in the human brain without drugs. J Psychiatry Neurosci. 2007; 32(6): 394–399.

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Healthd1f491a404d6854880943e5c3cd9ca25Thu, 14 Mar 2019 00:00:00 +0000
5 Reasons to take Magnesium for PMShttps://www.abundanceandhealth.co.uk/en/blog/post/128-5-reasons-to-take-magnesium-for-pms It’s estimated that as many as 30% of women can experience moderate to severe PMS, with 5-8% (around 800,000 in the UK) suffering severe PMS. It wasn’t until the early 40’s that PMS became documented as a medical condition and now over 50 years later research has uncovered a collection of 150 symptoms to be associated with this syndrome. Researchers continue to reveal positive results from studies that focus on natural supplements (botanical extracts, vitamins and minerals) which help support hormone balance, recalibrate neurotransmitters and settle down inflammatory prostaglandins all of which underpin the physiology of PMS. One particular nutrient that pops up in many a study is magnesium, here’s why this mineral can help turn down the volume of your monthly premenstrual dramas.

Women with PMS tend to have low magnesium status

During the 7-10 days (luteal phase) leading up to a woman’s period fluctuations in oestrogen and progesterone, nutrient deficiencies and neurotransmitter imbalances all trigger a wide-range of emotional, physical and behavioural symptoms. Science is still discovering the mechanisms behind PMS but magnesium deficiency during the luteal phase is considered to be a contributing factor. One Italian study revealed magnesium deficiency to be common in women suffering from PMS and highlighted, with a 2-month clinical trial, that supplementing 360mg magnesium daily from day 15 to the first day of the menstrual cycle helped lessen menstrual complaints. Another study by Dr Guy Abraham and Joel Hargrove, M.D, also indicated that women with PMS experienced low levels of magnesium in their red blood cells and concluded that rising stress hormones quickly depletes magnesium stores, allowing PMS to escalate.

Liposomal magnesium delivers superior absorption

There are many studies linking magnesium to many different aspects of PMS indicating that magnesium is an in-demand supplement for hormone balance. Many of the clinical studies use magnesium oxide but it is well-known by researchers that this form of magnesium is properly absorbed. Developments in science and technology have enabled liposomal encapsulation technology to create a liposomal form of magnesium a far superior way to deliver a highly absorbable and bioactive magnesium supplement, an ideal choice for PMS sufferers.

1. Headaches and menstrual migraines

Researchers have found a strong connection between oestrogen hormones and migraine headaches, which is why women tend to be more impacted by migraines than men. Episodes of cluster headaches and menstrual migraine (a particular subtype of migraine occurring 2-3 days before menstruation) can be a regular and debilitating factor of PMS for many women. Low levels of oestrogen tend to leave a woman vulnerable to a headaches and migraines but it’s the actual drop in oestrogen that triggers these painful symptoms. Many women who suffer from menstrual migraines find that they become migraine free during pregnancy or after menopause as during these times oestrogen levels remain constant. Among natural products there is some evidence for supplementing with magnesium, phytoestrogens and ginkgolide B, but it’s magnesium that seems to be getting the best results. Researchers have found that a lower migraine threshold may exist because of a magnesium deficiency and that supplementing with magnesium helps to reduce the intensity of migraine pain and improve premenstrual headaches.  

2. Cravings and appetite

Around 40% of women with PMS experience increased appetite and cravings for sugar or starchy foods. Studies indicate that these women produce higher amounts of insulin during this phase of their cycle which potentiates blood sugar mis-management. Following a GI or GL diet can be of benefit. Studies indicate that supplementing with magnesium helps support insulin production, manages insulin sensitivity and helps support blood sugar control which in turn helps settle down cravings and appetite.

3. Weight gain and bloating

An estimated 66% of PMS sufferers experience premenstrual weight gain, bloating, breast tenderness and swollen hands, feet or face. Low magnesium in the luteal phase results in increased levels of the corticosteroid hormone aldosterone which is responsible for water balance. High aldosterone levels triggers sodium retention, potentiates further loss of magnesium and fluid retention shortly follows. Reducing stress and embarking on a low or no added sodium (salt) diet is highly recommended and supplementing with magnesium and GLA (Evening Primrose Oil) helps the body rebalance sodium and release water from the body.

In 1998, a double-blind placebo-controlled trail by Dr Ann Walker published in the Journal of Women’s Health, after two months of magnesium supplementation, results revealed reduced premenstrual fluid retention, breast tenderness and bloating by 40% and significantly reduction in weight gain and swelling of the hands and legs.

4. Anxiety and mood swings

By far one of the most common premenstrual issues is anxiety which effects an estimated 80% of women with PMS. This is often accompanied by tension, mood swings, irritability, and nervous tension brought about by raised levels of ‘stimulating’ factors such as oestrogen, serotonin and adrenalin without adequate ‘calming’ dopamine and glutamate. There is a link between low magnesium and the way in which neurotransmitters are released in the brain – when magnesium levels are low the release of dopamine and glutamate is also reduced. Lack of these two neurotransmitters increases anxiety-related premenstrual symptoms.  

Cutting out caffeine, reducing foods high in saturated fat and lowering stress is a good place to start but supplementing with magnesium is also beneficial. A 2000 study published in the Journal of Women’s Health and Gender-Based Medicine found that the combination of vitamin B6 and magnesium supplementation produced a noticeable synergistic effect which had a positive impact on premenstrual anxiety, mood swings, irritability and nervous tension.

5. Low mood and depression

Another mood-related symptom associated for just under 30% of women with PMS is depression often accompanied by tearfulness, feeling overwhelmed, insomnia, clumsiness and feeling withdrawn. Calcium and magnesium work as a team in many areas of health. It’s thought that low magnesium in the luteal phase also creates low calcium and this reduces the release of acetylcholine and glutamate, triggering changes in mood and setting the scene for low serotonin and depression. In a 1991 study published in Obstetrics and Gynaecology, researchers investigated whether magnesium supplementation could improve the mood of women suffering from PMS. The results did indeed reveal that magnesium supplementation generated improvements for those suffering from “negative moods”. Including tryptophan-rich mood foods in the diet is also smart idea – bananas, egg white, turkey, chicken, fish, yoghurt, cottage cheese, peanuts, oats and pumpkin seeds.

PMS is a multi-factorial condition influenced by nutritional deficiencies, lifestyle factors, neurotransmitter balance and hormone fluctuations that all women are likely to experience in some point in their life. Making dietary changes, reducing alcohol intake and increasing exercise all help to keep hormones in balance. Supplementing with magnesium offers tremendous support during times when the stress of life unsettles the natural rhythm of your menstrual cycle. This mineral has been shown to be helpful for many of the symptoms associated with PMS.

Author – Susie Debice – Food Scientist and Nutritionist

References

  1. Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR Oral magnesium successfully relieves premenstrual mood changes.. http://www.ncbi.nlm.nih.gov/pubmed/2067759

  2. Abraham GE, Lubran MM. "Serum and red cell magnesium levels in patients with premenstrual tension." Am J Clin Nutr. 34:2364-6, 1981. www.ajcn.org

  3. Allais G1, Castagnoli Gabellari I, Burzio C, Rolando S, De Lorenzo C, Mana O, Benedetto C.

  4. Allais G1, Castagnoli Gabellari I, Burzio C, Rolando S, De Lorenzo C, Mana O, Benedetto C. Premenstrual syndrome and migraine. Neurol Sci. 2012 May;33 Suppl 1:S111-5. doi: 10.1007/s10072-012-1054-5.

  5. Canning, S, Waterman, M and Dye, L (2006) Dietary supplements and herbal remedies for premenstrual syndrome (PMS): a systematic research review of the evidence for their efficacy.Journal of Reproductive and Infant Psychology24(4), 363-378.

  6. Canning, S, Waterman, M and Dye, L (2006) Dietary supplements and herbal remedies for premenstrual syndrome (PMS): a systematic research review of the evidence for their efficacy. Journal of Reproductive and Infant Psychology24(4), 363-378.

  7. Delale OM, Nacharaju VL, Altura BM, Altura BT. Sex steroid hormones modulate serum ionized magnesium and calcium levels throughout the menstrual cycle in women. Fertil Steril. 1998;69:958–62. [PubMed]

  8. Facchinetti F1, Sances G, Borella P, Genazzani AR, Nappi G. Magnesium prophylaxis of menstrual migraine: effects on intracellular magnesium. Headache. 1991 May;31(5):298-301.

  9. James PK. Disorders of magnesium metabolism. In: Fauci AS, Martin JB, editors; Braunwald E, et al., editors. Harrison's principles of internal medicines. 14th ed. Vol 2. USA: McGraw-Hill; 1998. pp. 2263–5.

  10. Mario Barbagallo and Ligia J Dominguez Magnesium and type 2 diabetes. World J Diabetes. 2015 Aug 25; 6(10): 1152–1157.

  11. Mauskop A, Altura BT, Cracco RQ, Altura BM. An open trial of magnesium supplementation for the treatment of migraines and symptoms of premenstrual syndromes in premenopausal women: Effect on serum ionized magnesium level. Neurology. 1997;48:A261–2.

  12. Neurol Sci. 2012 May;33 Suppl 1:S111-5. Premenstrual syndrome and migraine.

  13. Obstet Gynecol. 1991 Aug;78(2):177-81. Oral magnesium successfully relieves premenstrual mood changes.

  14. Parazzini F1, Di Martino M1, Pellegrino P2. Magnesium in the gynecological practice: a literature review. Magnes Res. 2017 Feb 1;30(1):1-7.  

  15. Rodríguez-Morán M1, Guerrero-Romero F. Oral magnesium supplementation improves insulin sensitivity and metabolic control in type 2 diabetic subjects: a randomized double-blind controlled trial. Diabetes Care. 2003 Apr;26(4):1147-52.

  16. Seelig MS. Interrelationship of magnesium and estrogen in cardiovascular and bone disorders, eclampsia, migraine and premenstrual syndrome. J Am Coll Nutr. 1993;12:442–58. [PubMed]

  17. Tarleton EK1, Littenberg B2. Magnesium intake and depression in adults. J Am Board Fam Med. 2015 Mar-Apr;28(2):249-56.

  18. Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health. 1998 Nov;7(9):1157-65.

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Health76dc611d6ebaafc66cc0879c71b5db5cWed, 06 Mar 2019 00:00:00 +0000
Food Cravings – Could you be in need of magnesium?https://www.abundanceandhealth.co.uk/en/blog/post/127-food-cravings-could-you-be-in-need-of-magnesium Have you ever wondered why you experience excessive hunger pangs even when you have just eaten a meal or wondered what your food cravings really mean? Scientists are continually uncovering the physiological and psychological mechanisms that trigger cravings and their role in weight gain, hormone balance, mood and energy.

Hunger pangs - are you actually thirsty?

Most of us safely assume that our body is capable of giving us pretty accurate signals for the bare essentials of what we need to acquire. If we are running low on energy then a complex cascade of signalling in which the brain initiates feelings of hunger occur so you can search out food and top up on energy. But what about the signals for hydrating the body? After all these should be pretty important considering the body is made up of around 60% water! The body has a very high demand for water because it’s used in so many areas of the body. Water forms the basis of many body fluids – blood, digestive juices, protective mucus and cellular fluid both within the cells and the fluid that bathes the outside of the cells.

Surely, it’s simple - if you feel hungry you should eat and if you feel thirsty you should drink, right? Well, according to scientists it’s not always that simple. For some people, when under stressful conditions, the brain can confuse the signalling for thirst with signalling for hunger. So, if you are constantly hungry or experience hunger pangs even when you know you are full, then it could be that you’re actually thirsty.

It’s electrolytes that help the body maintain water balance so if you are drinking more water but still experiencing hunger pangs then it could be that your electrolytes are out of balance. Too much sodium and not enough magnesium and potassium can make it hard for body cells to stay hydrated. Cutting back on salty foods and supplementing with liposomal Altrient Magnesium is a good way to help support electrolyte balance. 

Craving salt – does your body need more minerals?

Although many of us have too much salt in our diet, cravings for salty foods are very common. Reasons for sodium deficiency include excessive sweating, high levels of stress, Addison’s disease, Bartter Syndrome or simply working in hot conditions. However, before you stick your hand in a large bag of crisps or pretzels or start grilling some bacon, take a moment to think about how you can flip the switch on your salty habits so you don’t end up with sky-high blood pressure or swollen ankles. If you think that you are under considerable stress – work, family, relationship or lifestyle – then exploring ways to support your adrenal glands and settle down your stress response is a good place to start. Magnesium, B-vitamins and vitamin C all help to support the normal functioning of the adrenal glands, so these nutrients are vital during times of stress.  Researchers also believe that cravings for salty foods are the body’s way of signally for more minerals such as calcium, magnesium and potassium. These minerals are important to help support sodium and water balance within the body. Supplementing with liposomal Altrient Magnesium helps support resilience to stress whilst also building mineral status since magnesium aids calcium balance.

Chocolate cravings – are your hormones out of whack?

Who doesn’t love a chunk of chocolate now and again? Well, for some people chocolate cravings can be a daily or (for many women) a monthly occurrence. A review of the literature on chocolate cravings reveals why this luxury food has extra appeal when it comes to food cravings. Chocolate contains a combination of biologically active components such as cacao flavanols, methylxanthines, biogenic amines, alkaloids and cannabinoid-like fatty acids which have the potential to influence behaviour and psychological sensations, similar to other addictive substances. But researchers have also uncovered that some people may crave chocolate as a way to self-correct specific nutrient deficiencies such as magnesium or even help regulate neurotransmitters involved in mood, namely serotonin and dopamine. Researchers continue to explore the link between chocolate consumption and possibility of improved mood, reduced anxiety and heightened cognitive function.

For women, chocolate cravings often occur in the luteal – or premenstrual- phase of their menstrual cycle. Studies have shown that fluctuations in the oestrogen during the premenstrual phase exacerbates a magnesium deficiency for women suffering with premenstrual syndrome which heightens symptoms of chocolate cravings, mood swings, anxiety, weight gain, water retention and even breast tenderness. Studies show that supplementing with magnesium, chromium and vitamin B6 to be of great benefit for women with PMS and cravings.

Need something sweet – insulin mis-management?

Cravings for sweet foods or starchy foods is not too dissimilar to chocolate cravings but rather than the body wanting to restore magnesium status and harness the drop-in oestrogen, sugar cravings are thought to reflect blood sugar mismanagement and insulin imbalance. The more you act on these sugar cravings and reach for biscuits, cakes and sweets the more you fuel the problem as body cells can become insulin resistant. Avoiding skipping meals, swapping refined carbs for wholegrains (white bread for brown, white rice for wholegrain) and focusing your diet on foods rich in soluble fibre – oats, wholegrains, pulses, lentils, fresh fruits and vegetable helps improve blood sugar management and reduce cravings. Chromium and magnesium are two minerals that help support healthy insulin levels and awaken cells to insulin again. B-vitamins are also vitally important for all aspects of carbohydrate metabolism so supplementing with liposomal Altrient Vitamin B and Mineral Complex daily is a smart move when it comes to supporting healthy blood sugar management.

References

  • Bruinsma K1, Taren DL. Chocolate: food or drug?J Am Diet Assoc. 1999 Oct;99(10):1249-56.

  • Tuenter E1, Foubert K1, Pieters L1. Mood Components in Cocoa and Chocolate: The Mood Pyramid. Planta Med. 2018 Aug;84(12-13):839-844. doi: 10.1055/a-0588-5534. Epub 2018 Mar 14.

  • Scholey A, Owen L. Effects of chocolate on cognitive function and mood: a systematic review. Nutr Rev. 2013 Oct;71(10):665-81. doi: 10.1111/nure.12065.

  • Pase MP1, Scholey AB, Pipingas A, Kras M, Nolidin K, Gibbs A, Wesnes K, Stough C. Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo-controlled trial. J Psychopharmacol. 2013 May;27(5):451-8. doi: 10.1177/0269881112473791. Epub 2013 Jan 29.

  • Santiago-Rodríguez E1, Estrada-Zaldívar B2, Zaldívar-Uribe E3. Effects of Dark Chocolate Intake on Brain Electrical Oscillations in Healthy People. Foods. 2018 Nov 8;7(11). pii: E187. doi: 10.3390/foods7110187.

  • Marsh CE1, Green DJ2, Naylor LH3, Guelfi KJ3. Consumption of dark chocolate attenuates subsequent food intake compared with milk and white chocolate in postmenopausal women. Appetite. 2017 Sep 1;116:544-551. doi: 10.1016/j.appet.2017.05.050. Epub 2017 May 29.

  • Cinquanta L1, Di Cesare C2, Manoni R3, Piano A4, Roberti P4, Salvatori G2. Mineral essential elements for nutrition in different chocolate products. Int J Food Sci Nutr. 2016 Nov;67(7):773-8. doi: 10.1080/09637486.2016.1199664. Epub 2016 Jun 26.

  • Ellam S1, Williamson G. Cocoa and human health. Annu Rev Nutr. 2013;33:105-28. doi: 10.1146/annurev-nutr-071811-150642. Epub 2013 Apr 29.

  • Møller SE1. Serotonin, carbohydrates, and atypical depression. Pharmacol Toxicol. 1992;71 Suppl 1:61-71.

  • Wurtman JJ1. Carbohydrate craving, mood changes, and obesity. J Clin Psychiatry. 1988 Aug;49 Suppl:37-9.

  • Wurtman RJ1, Wurtman JJ. Do carbohydrates affect food intake via neurotransmitter activity? Appetite. 1988;11 Suppl 1:42-7.

  • Chao AM1,2, Jastreboff AM3,4, White MA5,6, Grilo CM5,7,8, Sinha R5,9. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017 Apr;25(4):713-720. doi: 10.1002/oby.21790.

  • Erin C. Hanlon, PhD Esra Tasali, MD Rachel Leproult, PhD Kara L. Stuhr, BS Elizabeth Doncheck, BS Harriet de Wit, PhD Cecilia J. Hillard, PhD Eve Van Cauter, PhD. Sleep Restriction Enhances the Daily Rhythm of Circulating Levels of Endocannabinoid 2-Arachidonoylglycerol. Sleep, Volume 39, Issue 3, 1 March 2016, Pages 653–664,

  • Sweat rate and sodium loss during work in the heat J Occup Med Toxicol. 2008; 3: 4. Published online 2008 Jan 29. doi: 10.1186/1745-6673-3-4

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Healthec5decca5ed3d6b8079e2e7e7bacc9f2Wed, 27 Feb 2019 00:00:00 +0000
Top Five Benefits of B vitaminshttps://www.abundanceandhealth.co.uk/en/blog/post/126-top-five-benefits-of-b-vitamins The B vitamins are vital for so many functions in the body it would be hard to maintain optimum health without them. They are heavily involved with supporting brain function and the nervous system, and during times of stress these vitamins work extra hard to help you hold it together – physically, emotionally and mentally!

Risk factors for B vitamin deficiency

If you’re eating a healthy varied diet you should be getting all the B vitamins you need, but for all sorts of reasons that might not be always possible. Lifestyle choices, personal food preferences, certain medications and various health conditions can all affect your B vitamin status and, in some cases, even interfere with the absorption of B vitamins.

Because B vitamins are water-soluble substances, they are easily lost during some cooking methods. You need a daily intake of B vitamins because they are not stored in the body, are used quickly for many body processes and are readily eliminated via the urine. So, taking a daily supplement makes sense to help avoid a deficiency.

How to spot a B Vitamin…

You may be familiar with their numerical nicknames but here’s how to spot their scientific names on the nutritional information of a supplement packed or food label.

  • Thiamine (Vitamin B1)

  • Riboflavin (Vitamin B2)

  • Niacin (Vitamin B3)

  • Pantothenic acid (Vitamin B5)

  • Pyridoxine (Vitamin B6)

  • Biotin (Vitamin B7)

  • Folic acid (Vitamin B9)

  • Cobalamine (Vitamin B12)

The many functions of B vitamins

Thiamine, riboflavin, niacin, pyridoxine, pantothenic acid, and biotin each play a crucial part in the metabolism of energy, not just during exercise but also at rest. Vitamin B5 and B6 are involved in the manufacture of adrenal (stress) hormones and are critical for maintaining hormone balance. B5 is particularly important for optimal adrenal function and is often referred to as the ‘anti-stress’ vitamin. Folate and B12 are essential for red blood cell production and tissue repair as well as protein and DNA synthesis. These combined functions mean that when working effectively together the B vitamins exert significant effects on energy, metabolism, cell repair and regeneration and cognitive function.

The Top Five Health Benefits of B vitamins

1. Feeling happy!

Vitamin B12 and folic acid play key roles in the manufacture of neurotransmitters such as serotonin (the happy hormone), epinephrine, norepinephrine, acetylcholine and dopamine. These brain messengers contribute to your mood, memory, focus, attention and understanding.

Together vitamin B6, B12 and folic acid help reduce the risk of raised homocysteine, known to damage the tiny blood vessels and cells in the brain. It is clear from studies that low levels of B vitamins, which would normally help to keep homocysteine in check, are linked to depression and a decline in cognitive function.

Scientists have found that deficiencies of vitamin B6 and folic acid are common in depression. On a positive note, clinical evidence suggests that supplementing with B6 is particularly beneficial for addressing depression in pre-menopausal women.

2. Supporting heart health

Some observational studies have identified that individuals with higher intakes of folate have a reduced risk of cardiovascular disease and high blood pressure. Numerous clinical trials have confirmed that niacin is remarkably effective for lowering total blood cholesterol levels. Supplements have also been shown to increase levels of HDL – a lipoprotein that helps to transport excess cholesterol from the body. What’s more niacin impedes production of a compound that transports and deposits cholesterol into damaged areas of within the arteries and inhibits the breakdown of clots. Evidence suggests that niacin may even be more effective at lowering cholesterol levels than prescribed drugs and has none of the toxic side effects.

3. Keep your engines running!

B-complex vitamins act first and foremost as co-enzymes, working hand in hand with enzymes that regulate numerous life-sustaining chemical reactions, most notably energy metabolism. Based on this it would be true to say that the B vitamins play a vital role in extracting energy from carbohydrate, fat and protein in the food you eat. This energy powers both muscle contractions and cellular functions.

Little wonder then, that deficiencies create lethargy and fatigue. Lack of adequate B vitamins do appear to be implicated in extreme tiredness. This is confirmed by results from research, which found that sufferers of chronic fatigue syndrome have reduced B status, particularly vitamin B6. Some of the obvious signs of a B vitamin deficiency include cracked lips, sores at the corners of the mouth and a sore tongue. This is due to decreased cellular energy production, which affects the cells that have a high turnover such as those in the mouth.

4. Hormone Balance

Vitamin B6 is frequently recommended for the reduction of premenstrual problems. This is based on increasing scientific evidence regarding the important role B6 plays in hormone balance, nervous system function and normal brain chemistry, all of which are relevant to many of the common experienced premenstrual symptoms. Early research identified that B6 supplementation could relieve a range of premenstrual symptoms including depression, bloating and breast tenderness more effectively than a placebo. More recently, trials report that supplementing with B6 during early pregnancy reduces the severity of hormone related nausea.

5. Stress Resilience

The B vitamins are vital for stress tolerance, as well as being essential to normal nervous system function. Specific B vitamins are also needed for adrenal function and hormone manufacture, so deficiencies in these are often associated with anxiety and nervous disorders. Low levels of vitamin B6 and B12 have been observed in those suffering with panic attacks and anxiety. Scientific studies have also shown that supplementing with a B vitamin complex has a significant influence on reducing workplace stress.

Choosing the right B Complex

Liposomal supplements such as Altrient, are microscopic in size giving them a distinct advantage over standard oral supplements when it comes to crossing cell walls. What’s more, their size also makes them less likely to be destroyed by the immune system. These benefits are further enhanced by the phospholipid outer layer that protects the contents from being degraded by digestive juices on route to the target cells and tissues. The remarkable technology responsible for liposomal supplements like Altrient vitamin B and mineral complex, ensures a product that is highly absorbable, virtually indestructible, fast acting and much longer lasting.  

Jacqueline Newson BSc (Hons) Nutrtitional Therapy

RESEARCH

  1. Agacinski G et al. Homocysteine-lowering by B Vitamins Slows the Rate of Accelerated Brain Atrophy in Mild Cognitive Impairment: A Randomized Controlled Trial. PLoS One. 2010(Sep 8);   5 (9):   e12244.
  2. Biotin: Monograph. Alternative Medicine Review 2007 (Mar); 12 (1):  73–78
  3. Cotter A et al. The role for vitamin B-6 as treatment for depression: a systematic review, Family Practice, Volume 22, Issue 5, 1 October 2005, Pages 532–537.
  4. Folic Acid: Monograph.  https://pdfs.semanticscholar.org/faca/af35a91b88798722e92f87a1d33527ed0f13.pdf. [Accessed 11.1.19].
  5. Downey LA et al. The effect of 90 day administration of a high dose vitamin B-complex on work stress. Hum Psychopharmacol. 2011;26(7):470-6.
  6. https://pdfs.semanticscholar.org/faca/af35a91b88798722e92f87a1d33527ed0f13.pdf. [Accessed 11.1.19]
  7. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vitamins/vitamin-b/. [Accessed 14.1.19]
  8. Hardy G and McPherson RA. Clinical and nutritional benefits of cysteine-enriched protein supplements. Curr Opin Clin Nutr Metab Care. 2011 Nov;14(6):562-8.
  9. Heap LC, Peters TJ, Wessely S. Vitamin B status in patients with chronic fatigue syndrome. J R Soc Med. 1999;92:183-185.
  10. Huskisson E, Maggini S and Rue M. The role of vitamins and minerals in energy metabolism and well-being. The Journal of International Medical Research 2007; 35: 277-289.
  11. Jellin J, Gregory, PJ, eds. (Various). Natural Medicines Comprehensive Database 2011; http://www.naturaldatabase.com.
  12. Laquale, K M. (2006). B-complex vitamins' role in energy release. In Movement Arts, Health Promotion and Leisure Studies Faculty Publications. Paper 25.
  13. Mikawa Y, Mizobuchi S, Egi M, Morita K. Low serum concentrations of vitamin B6 and iron are related to panic attack and hyperventilation attack. Acta Med Okayama. 2013; 67 (2): 99-104.
  14. Morris AA, Kožich V, Santra S, et al. Guidelines for the diagnosis and management of cystathionine beta-synthase deficiency. J Inherit Metab Dis. 2016;40(1):49-74.
  15. Murphy Goodwin T and Niebyl JR. Overview of nausea and vomiting of pregnancy with an emphasis on vitamins and ginger. American Journal of Ostetrics and Gynaecology 2002; 186, 5, 2: S253-55.
  16. Wyatt K. Efficacy of Vitamin B-6 in the Treatment of Premenstrual Syndrome: Systematic Review. British Medical Journal 1999 (May 22);   318 (7195):   1375-1381 
  17. Winston AP, et al   Prevalence of Thiamin Deficiency in Anorexia Nervosa 
  18. Int J Eating Dis. 2000 28 (4):   451–445. 
  19. Riboflavin. http://archive.foundationalmedicinereview.com/publications/13/4/334.pdf. [Accessed 11.1.19.]
  20. Tufan AE, Bilici R, Usta G, Erdoğan A. Mood disorder with mixed, psychotic features due to vitamin b12 deficiency in an adolescent: case report. Child Adolesc Psychiatry Ment Health. 2012;6(1):25.

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Vitamin BHealth069059b7ef840f0c74a814ec9237b6ecFri, 15 Feb 2019 00:00:00 +0000
Could a simple localised vitamin C deficiency give you a heart attack?https://www.abundanceandhealth.co.uk/en/blog/post/125-could-a-simple-localised-vitamin-c-deficiency-give-you-a-heart-attack

By Dr Levy MD

For the past century, scientific articles have continued to pour in showing that there are very many risk factors for heart disease, like elevated cholesterol, high blood pressure, diabetes, and so on. There is no question that such risk factors are clearly associated with heart disease, and, when uncontrolled, appear to accelerate its development. But, 'Preventative cardiology' is becoming the new medicine for heart health and Dr Levy explains why vitamin C is once again in the spotlight…

New viewpoint on atherosclerosis

In recent years, cardiology now appears to have collectively realized and accepted that coronary atherosclerosis (arterial narrowing and blockages) rarely develops in the absence of inflammation in the coronary arterial wall. Now, the thought process is, "Your coronary arteries are chronically inflamed, and we need to minimize that inflammation as best we can." The inflammation of the lining of the coronary arteries is the root of many coronary atherosclerosis which eventually leads to partially obstructive lesions, the acute formation of an occluding blood clot, and the resulting heart attack. Current thinking is that the presence of pathogenic oral bacteria, toxins and a focal vitamin C deficiency are involved in this coronary crisis.  

Focal coronary arterial scurvy (localized vitamin C deficiency)

Normally, vitamin C is present literally everywhere in the body, both inside and outside the cells. All organs contain it and need it to function correctly and optimally. Most people, including healthcare practitioners, think of scurvy only as a severe vitamin C deficiency throughout the body that rarely occurs any longer in the modern world. And this is mainly correct. However, scurvy also occurs when vitamin C is severely depleted in one tissue or organ while the rest of the body has ample amounts. This is known as focal scurvy – which often exists in individuals who appear to be otherwise completely healthy. And where there is focal scurvy, there is focal inflammation…

Inflammation tents not to exist where there is no vitamin C deficiency. This is because inflammation results in increased oxidative stress (pro-oxidation), and such increased oxidative stress cannot exist where enough vitamin C (antioxidant) is present at the same time. So, any factor that increases oxidative stress consumes a proportionate amount of vitamin C, and any decrease in the ongoing supply of vitamin C to an area of the body allows oxidative stress to go unquenched, and this allows the clinical and laboratory evidence of vitamin C deficiency (aka focal scurvy) to appear.

Coronary artery wall infections and inflammation

So, why is there always inflammation and a state of focal scurvy in the coronary arterial walls? The only common way for the coronary artery to become severely deficient in vitamin C is to have pathogens take root there and metabolically consume (oxidize) all, or nearly all, of the vitamin C normally present. When this is occurring chronically, the result is chronic inflammation.

If there is a short-lived infection elsewhere in the body and only transiently releasing pathogens into the bloodstream, inflammation can come and go, and vitamin C levels can be restored. But when the pathogen supply in the blood is continuous, the inflammation remains. That inflammation then becomes the disease, as the macrophages and other immune system agents enter the inflamed area of the coronary artery and try to chronically "cure" the incessant seeding (spread) of pathogens. The increased oxidative stress due to the release of reactive oxygen species from the white blood cells resulting from the chronic inflammation in the absence of the vitamin C is the initiator and primary propagator of the atherosclerotic process. The bacterial seeding is precisely why inflammation "starts" in the diseased coronary artery. Infection/pathogen colonization always consumes local antioxidant (vitamin C) stores and inflammation results.

Where do these pathogens come from?

For some years now, cardiology and dental literature has shown that chronic periodontal disease (infected gums) is clearly "associated" with increased coronary artery disease. While this is true, it is finally becoming clear that this "association" is really cause-and-effect. That is to say, the oral pathogens directly cause the atherosclerosis. Multiple studies now reveal that blood vessel walls and atherosclerotic plaques contain the same array of pathogens found in infected gums. In addition, a much higher concentration of these pathogens has been found in blood clots that block the coronary artery and cause a heart attack.

Root canal bacterial seeding

A root canal is used in dentistry to restore typically very painful and grossly infected teeth back to a mechanically sound state, free of infection and pain. However, literature now clearly demonstrates that residual bacteria always remain in the accessory canals, dentinal tubules or remnants of pulp tissue. The microscopic dentinal tubules then harbor whatever pathogens were present indefinitely, typically producing a steady supply of enormously potent toxins which along with the pathogens seep into the circulation. Recent studies have been compelling in establishing the link between root canal-treated teeth and coronary heart disease. Even the Journal of the American Dental Association, in 2009, reported that individuals with root canal-treated teeth had more coronary heart disease than those without root canal-treated teeth.

Gum disease bacterial seeding

Apical periodontitis, an advanced form of gum disease that share the same pathogen profiles as are seen in root canal-treated teeth, has been found to seed those same pathogens directly into the coronary arterial wall, directly into the atherosclerotic plaque, and directly into the clots that acutely form to cause coronary artery obstruction and heart attack. Also, studies have now demonstrated the significant role that toxins from these pathogens play in the evolution of atherosclerosis leading to heart attack.

Other sources of bacterial seeding

Oral pathogens are the reason for well over 90% of heart attacks, and probably less than 5% of cardiologists and other physicians even know to look for this causative factor. The chronic infection of root canal-treated teeth is the source of the coronary inflammation for most heart attack patients, probably 70% of the time or so. Chronic gum disease probably accounts for another 20 to 25% of cases. The remainder comes from other unidentified sources chronically seeding pathogens into the blood, like infected tonsils or perhaps even a chronically constipated and pathogen-proliferating gut.

Preventative heart health

A heart attack patient is NOT just unlucky. Rather, the heart attack patient has an overwhelming likelihood of having a steady supply of oral pathogens and toxins coming from root canal-treated teeth and/or chronically infected gums. Bottom line, while nobody likes to get in the dental chair, avoiding the proper dental care and intervention can result in a much sicker and a much shorter life. Dr Levy suggests that every cardiologist needs to understand the significance of gum disease and the therapeutic benefits of liposomal vitamin C therapy. A good quality source or liposomal vitamin C is manufactured by LivOn Labs with the Altrient trade mark.

Please note - This article was created and edited by Food Scientist Susie Debice using extracts from the article The number one cause for 90 percent of all heart attacks by Dr Levy MD.

References

  • Haraszthy et al. (2000) Identification of periodontal pathogens in atheromatous plaques. Journal of Periodontology 71:1554-1560. PMID: 11063387

  • Mattila et al. (2005) Dental infections and cardiovascular disease: a review. Journal of Periodontology 76:2085-2088. PMID: 16277580

  • Caplan et al. (2006) Lesions of endodontic origin and risk of coronary artery disease. Journal of Dental Research 85:996-1000. PMID: 17062738

  • Caplan et al. (2009) The relationship between self-reported history of endodontic therapy and coronary artery disease in the Atherosclerosis Risk in Communities Study. Journal of the American Dental Association 140:1004-1012. PMID: 19654253

  • Willershausen et al. (2014) Association between chronic periodontal and apical inflammation and acute myocardial infarction. Odontology 102:297-302. PMID: 23604464

  • Ott et al. (2006) Detection of diverse bacterial signatures in atherosclerotic lesions of patients with coronary artery disease. Circulation 113:929-937. PMID: 16490835

  • Pessi et al. (2013) Bacterial signatures in thrombus aspirates of patients with myocardial infarction. Circulation 127:1219-1228. PMID: 23418311

  • Levy, T. (2001) Optimal Nutrition for Optimal Health. New York, NY: McGraw-Hill Publishing

  • http://healthimpactnews.com/2013/sweden-becomes-first-western-nation-to-reject-low-fat-diet-dogma-in-favor-of-low-carb-high-fat-nutrition/

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Vitamin CHealth3def184ad8f4755ff269862ea77393ddMon, 11 Feb 2019 00:00:00 +0000
Magnesium an all-round health herohttps://www.abundanceandhealth.co.uk/en/blog/post/124-magnesium-an-all-round-health-hero Where would we be without magnesium? The complexities and uses for magnesium in the body are endless making it vital for our wellbeing and yet magnesium deficiency is incredibly common. It is estimated that almost a third of the general population are lacking in this important mineral. Surprisingly, this deficiency is frequently overlooked in most health practices despite the implication that low magnesium contributes to a broad range of chronic conditions including high blood pressure, diabetes and heart disease.

What do we know about magnesium?

Magnesium is a mineral that is plentiful in our natural environment and within our bodies. Next to potassium, it is the 2nd most abundant ion found within our cells and is vital for numerous physiological functions. Scientists have identified that magnesium is involved in the activation of more than 300 enzymes and body compounds and is a key component for energy and metabolism.

Healthy bones - health heart - healthy nervous system

Fortunately, we are able to gain magnesium through both food and water and over half of all we absorb is deposited into our bones, the remaining magnesium can be found within soft tissue. During digestion magnesium is released from food, absorbed across the gut wall and transported to the bones for storage. Around 1% makes its way to the red blood cells and blood serum. Any excess magnesium is excreted by the kidneys. Keeping bones strong and healthy and regulating the contraction and relaxation of muscles are two of the main tasks that magnesium performs. Magnesium is also important for the health of red blood cells and with serum contain around one per cent magnesium. This mineral is also vital for regulating heart rhythm and sustaining normal neurological function. This is due to its influence on neurotransmitters, the chemical messengers of the nervous system.

Top 7 benefits of magnesium

  1. Skeletal health - magnesium helps to regulate calcium within the teeth and bones. In fact, magnesium is required for calcium to be bound to teeth enamel. Magnesium influences the hormonal processes involved in the metabolism of bone calcium and it’s thought to increase the activity of vitamin D, which is also involved in calcium absorption. Magnesium is as important for skeletal health as calcium, studies show that women with osteoporosis are found to have less bone magnesium.

  2. Stress relief - magnesium works alongside vitamin C, B6, B5 and zinc to maintain adrenal health and produce adrenal stress hormones. Dietary imbalances such as high intakes of fat and or calcium can intensify magnesium inadequacy especially under conditions of stress. Stress whether physical or emotional increases the need for magnesium.

  3. Hormonal health - magnesium has a significant effect on female hormones and is linked to fluid retention, weight gain and breast pain, all common for women who suffer from premenstrual syndrome (PMS). Research shows that premenstrual mood swings are often helped by magnesium supplementation.

  4. Energy production and diabetes - magnesium is particularly critical to energy production and is therefore often a major factor in fatigue related disorders such as Chronic Fatigue Syndrome. Because of its critical role in the metabolism of carbohydrates and the synthesis and secretion of insulin, magnesium is also linked to diabetes. Interestingly, diabetes sufferers are often found to be deficient in magnesium.

  1. Cardiovascular health - magnesium works alongside calcium, sodium and potassium to control the muscle tone of blood vessels and because of this has been studied extensively for its role in cardiovascular disease. The heart is particularly sensitive to depleted magnesium levels and low levels of this mineral are linked to an increased risk of sudden cardiac arrest. Magnesium deficiency is a common feature of conditions such as high blood pressure, congestive heart failure, arrhythmias, peripheral vascular disease and mitral valve prolapse. Studies have found people living in hard water areas have a reduced risk of heart disease, this is due to the increased level of magnesium salts in the water.

  1. Pain relief - pain related disorders such as migraine, tension headaches and fibromyalgia might be improved by magnesium supplementation. Individuals who suffer from tension headaches and recurrent migraines are seen to have lower magnesium levels inside the cells. This is likely due to the effect that magnesium has on vascular muscle function and nerve relaxation.

  1. Sleep quality - studies show that magnesium deficiency affects sleep, thought to be due to its effect on circadian rhythms and melatonin production, which are both involved in the sleep/wake cycle. Supplementing with magnesium has been found to improve insomnia in elderly people.

What causes magnesium deficiency?

You need to consume magnesium rich foods regularly to avoid a deficiency. This is particularly important during times of chronic stress since stress may lead to depleted magnesium reserves and certain medical conditions can also upset the body's magnesium balance. It’s worth noting that viruses which cause vomiting or diarrhoea can cause temporary magnesium deficiencies and conditions such as Crohn’s, ulcerative colitis, diabetes, heavy menstrual bleeding, excessive sweating and kidney disease can also lead to magnesium deficiency. In addition, excessive intakes of alcohol, salt, and coffee can lower magnesium levels.

Tell-tale signs of magnesium deficiency

agitation – anxiety – insomnia – irritability - restless legs - nausea – vomiting – palpitations - low blood pressure – confusion - muscle spasm - muscle weakness – hyperventilation - poor nail growth - seizures

Magnesium food facts

Foods that are high in fibre are generally high in magnesium. Otherwise, foods rich in magnesium include kelp, tofu, seaweed, nuts, buckwheat, whole wheat, millet, rye, brown rice, soy-beans, avocados, sweet corn, dried figs, dates and shrimps.

Top up with a liposomal magnesium supplement

Supplementation may be highly recommended for the elderly and women with PMS, heavy menstruation or menstrual cramps. This supplement can be of great benefit during times of stress or for those in poor health, or for those with fatigue, diabetes or other certain medical conditions. But choosing an effective supplement is the key. The manufacturers of Altrient products have responded to the worrying global deficiency in magnesium by producing a premium bioavailable liposomal magnesium supplement which is even suitable for those with gut impairments. The beauty of oral liposomal formulations compared to standard oral supplements is that they are able to resist degradation in the gut and efficiently reach target cells delivering maximised absorption through cutting-edge liposomal encapsulation technology. Altrient are delighted to introduce this new, revolutionary form of magnesium for the benefit of the many, not just the few.

Jacqueline Newson BSc (Hons) Nutritional Therapy



References

  1. Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B. The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. J Res Med Sci. 2012;17(12):1161-9.

  2. Backman U, Danielson B G et al (1980). Biochemical and clinical effects of the prophylactic t4reatment of renal calcium stones with magnesium hydroxide. Journal  Urology. 124, 770-774.

  3. Barragan-Rodriguez L, Guerrero-Romero F and Rodriguez-Moran M (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnesium Res. 21, 4, 218-23.

  4. Clayton P (2004). Health Defence 2nd Edition. Aylesbury Bucks: Accelerated Learning Systems.

  5. Dietary Supplement Fact Sheet. Magnesium. http://ods.od.nih.gov/factsheets/magnesium/  [Accessed 18.12.18].

  6. Elin R J Disease-a-month (1988). Magnesium metabolism in health and disease. Science Direct. 34, 4, 166-218.

  7. Firoz M and Graber M. (2001). Bioavailaility of US commercial magnesium preparation. Magnes Res.14, 257-62.

  8. Hruby A, McKeown N M. Magnesium Deficiency: What is Our Status? Nutrition Today 2016; 51, 3: 121-128.

  9. Hua S. Orally administered liposomal formulations for colon targeted drug delivery. Front Pharmacol. 2014; 5:138.

  10. Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012;5 (1):i3-i14.

  11. Jones D S (2006). Textbook of Functional Medicine. Gig Harbor WA: The Institute for Functional Medicine.

  12. Osiecki H (2008). The Nutrient Bible 8th Edition. Australia: Bioconcepts Publishing.

  13. Rylander R (1996). Environment al Magnesium Deficiency as a cardiovascular risk factor. European Journal of Cardiovascular Prevention and Rehabilitation. 3, 1, 4-10.

  14. Schecter M (2000).The role of magnesium as antithrombotic therapy. Wien Med Wochenschr. 150, 15-16, 343-7.

  15. Schauss, A G (1995). Minerals, Trace Elements and Human Health. USA: Life Sciences Press.

  16. Seelig M S (1994). Consequences of Magnesium deficiency on the enhancement of stress reactions: preventative and therapeutic implications (A review). Journal of the American College of Nutrition. 13, 5, 429-446.

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Healthc8ffe9a587b126f152ed3d89a146b445Fri, 08 Feb 2019 00:00:00 +0000
Was your Christmas a Heart Health Risk? Liposomal Vitamin C and B Complex could be the solution...https://www.abundanceandhealth.co.uk/en/blog/post/123-was-your-christmas-a-heart-health-risk-liposomal-vitamin-c-and-b-complex-could-be-the-solution Be honest, did you go mad on the mince pies, festive chocolates and sausage rolls? If you did, you may need the help of liposomal B complex and liposomal vitamin C to help counter the negative effects.

Cholesterol and plaque build up

Coronary artery disease (CAD) is the leading cause of death worldwide. This inflammatory condition tends to start with cholesterol deposition within the artery walls and a subsequent build up of plaque which is mostly made up of fat, cholesterol, collagen and inflammatory cells. Over time the plaque can calcify and harden, which narrows the arteries restricting blood flow to the heart. When plaques rupture, the injury initiates an inflammatory response mechanism and this increases the risk of thrombosis, high blood pressure and heart failure.

Vitamin C for strengthening artery walls

Vitamin C plays an essential role in repairing the cardiovascular system. This vitamin is important for the synthesis of collagen, in fact a deficiency of vitamin C means a deficiency in collagen. Collagen comes in different forms, its type III collagen which forms connective tissues that give shape and strength to the heart and arteries and type  IV collagen is needed to repair blood vessels. Aside for collagen support vitamin C also has powerful antioxidant properties that are known to inhibit fat oxidation, thereby reducing the risk of atherosclerosis.

Homocysteine and risk factors

There are many factors such as smoking, obesity, diabetes, lack of exercise, raised cholesterol and high blood pressure that affect your risk of heart disease, but it is largely due to poor nutrition and lifestyle. Raised homocysteine is now also considered to be a major risk factor for CAD. Homocysteine is a natural derivative of protein that has pro-oxidant as opposed to antioxidant properties. Not only does it increase clotting factors but it also increases toxins that damage arteries and increase inflammation

Liposomal B vitamins and homocysteine

Liposomal Altrient B contains B6, B12 and a patented form of folate called quatrefolic which is highly absorbable, all of which are crucial for driving homocysteine metabolism, lowering homocysteine and reducing the risk cardiovascular disease. Poor absorption or a dietary insufficiency of these nutrients can lead to high levels of homocysteine and an increased risk of heart disease.

The importance of liposomal Altrient supplements

Altrient’s high-performance liposomal supplements, vitamin C and B complex offer even further heart-healthy benefits. This is down to the clever use of phospholipid rich encapsulation, which includes a high percentage of phosphatidylcholine (PC). Research suggests that supplementing with PC lowers homocysteine levels and consequently may reduce risk of heart disease.

Fat facts and food swaps

Saturated fats are thought to increase inflammation and raise cholesterol deposits in the arteries. Recent research has identified that certain types of saturated fats such as those found in red meat rather than dairy products, may increase your risk of CAD. The risk can be significantly lowered by replacing saturated fats (red meat and dairy) for polyunsaturated fats, found in salmon, fresh tuna, mackerel, flax seeds and walnuts, which have anti-inflammatory and heart protective properties.

Go-to nutrition tips for a healthy heart

Achieving a healthy diet requires more than just taking supplements of course. Phytochemicals and trace elements found in plant foods are essential for optimal cardiovascular health. You can give your heart a fresh start by losing weight, stopping smoking, reducing stress and taking up regular exercise. The British Heart Foundation maintain that people who exercise regularly are half as likely to get cardiovascular disease. Nutrition is important too, here are some valuable dietary suggestions:

  • Soluble fibre - helps maintain healthy cholesterol levels. Flax seeds and oats are good sources of this type of fibre.

  • Increase antioxidants – found in colourful fruits, berries and vegetables, are important for helping to maintain healthy blood flow and cholesterol levels.

  • Garlic and beetroot - garlic helps support healthy blood pressure and cholesterol levels and beetroot increases levels of nitric oxide, a substance that allows blood vessels to dilate, improving blood flow and keeping blood pressure down.

  • Oily fish, nuts and seeds - a good source of omega 3 essential fatty acids (EFAs). Studies show that EFAs support healthy arteries, blood flow, normal heart rhythm and cholesterol levels.

Jacqueline S Newson BSc (Hons) Nutritional Therapy

References

  1. American College of Cardiology. Understanding coronary artery disease. https://www.cardiosmart.org/News-and-Events/2016/06/Understanding-CAD. [accessed 29.11.18]

  1. Brink EJ, Katan MB, Olthof MR and Verhoef P. Choline supplemented as phosphatidylcholine decreases fasting and postmethionine-loading plasma homocysteine concentrations in healthy men, The American Journal of Clinical Nutrition, 2005;  82, 1: 111–117.

  1. Brouwer IA, Geleijnse JM, Hornstra G and Nettleton JA. Saturated Fat Consumption and Risk of Coronary Heart Disease and Ischemic Stroke: A Science Update. Ann Nutr Metab. 2017;70(1):26-33.

  1. Clarke R, Halsey J, Lewington S et al. Effects of lowering Homocysteine levesl with B vitamins on cardiovascular disease, cancer and cause-specific mortality: meta-analysis of 8 randomized trials involvolving 37,485 individuals. Arch Intern Med. 2010; 170 (18): 1622-1631.

  1. Cuenca E, Domínguez R, Maté-Muñoz JL, et al. Effects of Beetroot Juice Supplementation on Cardiorespiratory Endurance in Athletes. A Systematic Review. Nutrients. 2017;9(1):43.

  1. Damy T, Kirsch M, Khouzami L, et al. Glutathione deficiency in cardiac patients is related to the functional status and structural cardiac abnormalities. PLoS One. 2009;4(3):e4871.

  1. https://www.thrombosisadviser.com/coronary-and-peripheral-artery-disease/. [accessed 29.11.18.]

  1. Jacobsen DW. Homocysteine and vitamins in cardiovascular disease. Clinical Chemistry 1998; 44 (8) 1833-1843.

  1. Jones PJH and Wollin SD. α-Lipoic Acid and Cardiovascular Disease, The Journal of Nutrition 2003; 133, 11, 1: 3327–3330.

  1. Malhotra A, Meier P and Redberg RF. Saturated fat does not clog the arteries: coronary heart disease is a chronic inflammatory condition, the risk of which can be effectively reduced from healthy lifestyle interventions. Br J Sports Med 2017;51:1111-1112.

  1. Sudheendran S, Chang CC, Deckelbaum RJ. N-3 vs. saturated fatty acids: effects on the arterial wall. Prostaglandins Leukot Essent Fatty Acids. 2010;82(4-6):205-9.

  2. The collagen connection. https://nutritionreview.org/2013/04/collagen-connection/ [accessed 10.12.18.]

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Vitamin CVitamin BHealth202cb962ac59075b964b07152d234b70Wed, 23 Jan 2019 00:00:00 +0000
Nutrition advice for arthritis support over the cold, damp winter monthshttps://www.abundanceandhealth.co.uk/en/blog/post/122-nutrition-advice-for-arthritis-support-over-the-cold-damp-winter-months According to Arthritis Research UK, 10 million people suffer from arthritis, a painful condition which can flare-up during the colder months of the year. There are various forms of arthritis and rheumatoid arthritis but what they all have in common is inflammation within the joints. Finding ways to control your level of inflammation and protect cartilage are keys factor in symptom management and preserving your mobility.

Grounded by the weather

Most of us love to get out and about in the summer sunshine but as soon as the colder months draw in, we swap our trainers or walking shoes for wellie boots or slippers and become less keen to brave the chilling great outdoors! Consequently, the autumn and winter months can be much more sedentary and this can cause the muscles, tendons, ligaments and joints to become stiff and painful. Signing up to an indoor activity such as yoga, Pilates, dancing, swimming or a fitness class suited to your age and ability is a fantastic way to keep your body flexible and prevent your muscles and joints from seizing up. If you are experiencing tight muscles then it’s the mineral magnesium that helps soften and relax muscle fibres.

Liposomal magnesium - the true joint hero  

This mineral has many roles to perform in the body and aside from its helpful role in soothing tired and tight muscles it also helps support joint health. Cartilage, which acts as a cushion in-between joint spaces, is made up of a gel-like substance called hyaluronic acid which acts like a sponge, soaking up water and plumping up the cartilage cushion. Stress, toxicity and getting older cause hyaluronic acid levels to decline resulting in a thinning of the cartridge triggering joint pain and mobility issues. We often hear how beneficial calcium is for strong bones but it’s magnesium that is the real hero for joints and cartilage. Magnesium helps to activate an enzyme, called hyaluronan synthase, found within the cartilage which increases the biosynthesis of hyaluronic acid.  Stress depletes the body of magnesium so you might find that your joint pains are worse during times of prolonged stress. Taking a supplement containing magnesium such as liposomal Altrient B is highly recommended for supporting joint health and mobility. Foods rich in magnesium include green leafy vegetables, nuts and seeds so don’t forget to add these to your shopping list!

Liposomal vitamin C – joint repair kit

When it comes to osteoarthritis it’s liposomal vitamin C that heads up the repair team. This powerful antioxidant is known to be chondroprotective, meaning it protects specialised cells called chondrocytes found within cartilage. Vitamin C also supports chondrocyte activity helping them function efficiently. Chondrocytes produce collagen and proteoglycans which keep the cartilage fluid, gel-like and able to perform as shock absorbers protecting the joints from wear and tear. Liposomal Altrient vitamin C has proved itself to be an essential supplement for boosting collagen levels with the skin cells which makes this vitamin C supplement an obvious choice for supporting collagen production within cartilage and providing valuable antioxidant protection for joint health.

Food medicine – nightshade, omega’s and fibre

Nasty nightshades…

The nightshade family, which includes tomatoes, white potatoes, bell peppers and aubergine, may need to be avoided in some individuals suffering from arthritis. These vegetables contain a toxin called solanine which can interfere with muscle function causing pain and discomfort.

Fibre facts

A study from the University of Illinois suggests that soluble fibre reduces inflammation, by increasing the production of the anti-inflammatory protein interleukin-4. Good sources of soluble fibre include fruits, vegetables, nuts, seeds, rolled oats, oat bran, oatmeal, barley, pulses (beans, peas and lentils), and flax seeds. As well as being a good source of fibre these foods are also an excellent source of antioxidants. Make sure you hit your 5-a-day target or reach for 8-a-day when possible. Red and purple berries and other fruits such as black grapes, bilberries, blackcurrants and blueberries are especially rich a group of antioxidants called anthocyanidins and proanthocyanidins which have very powerful anti-inflammatory properties.

Helpful omega-3

Studies have shown that increasing omega-3 fats found in oily fish such as salmon, mackerel, tuna, trout and sardines along with walnuts, flax and hemp seeds is also highly beneficial for managing pain and inflammation. Cutting back on foods rich pro-inflammatory saturated fats such as butter, cheese, ice-cream, cream, red meat and trans-fats found in commercially baked goods, processed foods and some margarines is also a good food tip for arthritis sufferers.

Susie Debice BSc Hons, Dip ION

References

  • Garima Sharma, D.S. Rathore. Review Article - Potential Role of Nutraceuticals in the Management of Knee and Hip Joint Osteoarthritis Biomedical Science and Engineering - Vol. 3, No. 1, 2015, pp 23-29. doi: 10.12691/bse-3-1-5

  • Moscatelli D, Rubin H.J. Hormonal control of hyaluronic acid production in fibroblasts and its relation to nucleic acid and protein synthesis.  Cell Physiol. 1977 Apr;91(1):79-88.

  • Christina L. Sherry, Stephanie S. Kim, Ryan N. Dilger, Laura L. Bauer, Morgan L. Moon, Richard I. Tapping, George C. Fahey Jr., Kelly A. Tappenden, Gregory G. Freund. Sickness behavior induced by endotoxin can be mitigated by the dietary soluble fiber, pectin, through up-regulation of IL-4 and Th2 polarization. Brain Behavior and Immunity, 2010; DOI: 10.1016/j.bbi.2010.01.015

  • Kunisuke Izawa, Motonaka Kuroda. Solanine – Chemical Ecology and Toxicology.  Comprehensive Natural Products II, 2010 https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/solanine

  • Philippou E1, Nikiphorou E2. Are we really what we eat? Nutrition and its role in the onset of rheumatoid arthritis. Autoimmun Rev. 2018 Nov;17(11):1074-1077. doi: 10.1016/j.autrev.2018.05.009. Epub 2018 Sep 10.

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Vitamin Ca0a080f42e6f13b3a2df133f073095ddMon, 21 Jan 2019 00:00:00 +0000
Transform your gut health with Vitamin C and R-Alpha Lipoic Acid…https://www.abundanceandhealth.co.uk/en/blog/post/120-transform-your-gut-health-with-vitamin-c-and-r-alpha-lipoic-acid Is your gut health making you miserable? Time to optimise the health of your digestive system with Altrient Liposomal Vitamin C and Altrient R-Alpha Lipoic Acid (ALA). These two dynamic nutrients are key players in the fight against inflammation - universally recognized as one of the key factors for many chronic conditions affecting the gastrointestinal tract.

Gut health today

Inflammatory Bowel Disease (IBD), which includes Crohn’s disease and ulcerative colitis, is currently the second most common inflammatory disorder after rheumatoid arthritis and affects five million people worldwide. Irritable Bowel Syndrome (IBS) has also been identified as an inflammatory gut health issue that affects as many as 3.5 million in America alone.

A long list of symptoms including abdominal pain, wind, constipation, fatty stools, fever and diarrhoea, make daily life extremely challenging for sufferers of these debilitating conditions. Thankfully there are many therapeutic solutions to help with symptom management and shoring up your inflammatory defenses with vitamin C and ALA is a great place to start.

Tell-tale signs of inflammation

Inflammation occurs when your immune system responds to harmful agents, such as germs, injuries or chemicals and radiation. Your body works hard to remove the problem by protecting the surrounding tissue and initiating a healing process with associated pain, swelling, heat and redness – all typical signs of inflammation.

Improving digestive health with vitamin C

Acute inflammation is an effective mechanism in the fight against an assault on the body, however if it becomes too pronounced or persistent it can result in an abnormal state of chronic inflammation.

What causes chronic inflammation?

Scientific evidence suggests that factors such as elevated oxidative stress, ineffective immune response, imbalance in gut bacteria, pollution, smoking, stress, poor diet, lack of exercise and genetics all influence inflammation.

The important role of antioxidants

Inflammation and oxidative stress are closely related and linked with a number of chronic diseases such as IBD and IBS. Antioxidants are vital for protecting cells from the damage caused by oxidative stress which triggers inflammation. Antioxidants are found in living tissue and the cells of the body and are sourced from the food that we eat.

Antioxidant rich foods

Unfortunately, the antioxidants found in meat, milk and eggs are destroyed by cooking or broken down in the digestive tract. Fruit and vegetables on the other hand contain antioxidants that are more likely to survive the cooking process and are generally well absorbed, which is why we are constantly reminded to eat a diet rich in fruit and vegetables.

However, reaching government recommendations for daily fruit and vegetables is not always achievable increasing your risk of developing a deficiency in vitamin C and ALA. Since these two nutrients are so important for countering oxidative stress, supplementation may help to fill the nutritional gap.

Protection with vitamin C

Vitamin C has long been considered a key cellular antioxidant. Even in small amounts the powerful antioxidant activities of vitamin C can help prevent inflammation in the gut by protecting indispensable molecules in the body from free radical damage. Vitamin C is an unstable water-soluble nutrient that is hard for the body to absorb. Most regular supplements are often broken down in the stomach and are largely eliminated as waste. Choosing a next generation vitamin C supplement such as Altrient Liposomal Vitamin C helps ensure maximised absorption and speedy transport all the way to your cells where you need it most.

What’s more, in addition to its direct antioxidant effects it has the ability to regenerate other important antioxidants such as vitamin E and glutathione. Both offer additional anti-inflammatory protection. Vitamin C also participates in several other important functions that support the blood vessels and epithelial cells that line the gut by

  • supporting the production and deposition of collagen in the   basement membrane, (which anchors together the layers of the intestines).

  • encouraging the proliferation of cells that line the blood vessels

  • reducing cell death

  • helping regulate blood flow to the area

These functions help to keep the intestinal barrier strong and healthy, which prevents pathogenic bacteria from infiltrating and triggering inflammation. Impairment of this vital barrier accompanied by a leaky gut is understood to be a key step in the initiation and development of IBD.

Alpha Lipoic Acid for improved antioxidant defence

ALA is a particularly impressive antioxidant because it functions in both fat and water-soluble solutions allowing it to work throughout the entire body. Oral doses of ALA are rapidly absorbed and several studies have shown that supplementing with ALA significantly reduces markers of inflammation in various chronic gut health conditions. It’s advisable to opt for a high-quality liposomal ALA such as Altrient R-Alpha Lipoic Acid which utilises technology to deliver maximised absorption. Emerging research has identified the benefits of ALA for use in IBD. One study has shown that ALA has a protective effect against the oxidative injury found in colitis. ALA was seen to protect tissues in the colon because of its antioxidant and membrane stabilizing properties.

DHLA a counterpart of ALA also directly regenerates vitamin C, vitamin E and glutathione which enhances the body’s anti-inflammatory mechanisms and aids detoxification and elimination of toxins that may promote inflammation further.

Remember your body has an enormous capacity to heal itself if you take the necessary steps and provide good levels of essential anti-inflammatory nutrients such as liposomal vitamin C and liposomal Alpha Lipoic Acid.

Author: Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  1. Abdollahi PP et al. Effects of Alpha-Lipoic Acid Supplementation on Inflammation, Oxidative Stress, and Serum Lipid Profile Levels in Patients With End-Stage Renal Disease on Hemodialysis. Journal of Renal Nutrition 2012, 2 (22): 244-250.

  2. Abreu MT, Kais S, Knight-Sepulveda K and Santaolalla R. Diet and Inflammatory Bowel Disease. Gastroenterology and Hepatology. 2015; 11(8): 511-520.

  3. Akbari M, Ostadmohammadi V, Tabrizi R, et al. The effects of alpha-lipoic acid supplementation on inflammatory markers among patients with metabolic syndrome and related disorders: a systematic review and meta-analysis of randomized controlled trials. Nutr Metab (Lond). 2018;15:39.

  4. Biswas S K. “Does the Interdependence between Oxidative Stress and Inflammation Explain the Antioxidant Paradox?,” Oxidative Medicine and Cellular Longevity, 2016; 5698931: 1-9.

  5. Cetinel S et al. Protective Effects of Alpha-Lipoic Acid Against Oxidative Injury in TNBS-induced Colitis. Erciyes Medical Journal 2009; 31(1):015-026.

  6. Domschke W, Heidemann J, Kucharzik T and Maaser C. Intestinal Microvascular Endothelium and Innate Immunity in Inflammatory Bowel Disease: a Second Line of Defense? Infection and Immunity 2006; 74 (10) 5425-5432.

  7. Doomra M, Narasimhulu CA Naser S, Parthasarathy S, Rohr M and Sharma D. Inflammatory Diseases of the Gut. J Med Food. 2018; 21(2):113-126.

  8. http://www.crohnscolitisfoundation.org/news/for-the-media/media-kit/fact-sheet-about-ibd.html. [accessed 14.10.18].

  9. https://www.nhs.uk/conditions/inflammatory-bowel-disease [30.10.18].

  10. International Foundation For Gastrointestinal Disorders. About IBS. https://www.aboutibs.org/facts-about-ibs/statistics.html. [accessed 4.11.18]

  11. Kalluri R, LeBleu VS, Macdonald B. Structure and function of basement membranes. Exp Biol Med (Maywood). 2007;232 (9):1121-9.

  12. Moura FA, de Andrade KQ, dos Santos JC, Araújo OR, Goulart MO. Antioxidant therapy for treatment of inflammatory bowel disease: Does it work? Redox Biol. 2015;6:617-39.

  13. PubMed Health. What is Inflammation. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072482/ [accessed 14.10.18]

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Vitamin CR-Alpha Lipoic AcidHealthda4fb5c6e93e74d3df8527599fa62642Wed, 05 Dec 2018 00:00:00 +0000
A Happier Diabetic Christmas with Atrient C and Alpha Lipoic Acidhttps://www.abundanceandhealth.co.uk/en/blog/post/121-a-happier-diabetic-christmas-with-atrient-c-alpha-lipoic-acid If you’re diabetic or pre-diabetic, Christmas requires a hefty dose of willpower, which isn’t always readily available! Discover how supplements like Liposomal Altrient C and Liposomal Alpha-Lipoic Acid (ALA) can offer essential support during this tricky time.

Diabetic dilemmas

The party season inevitably brings lots of temptations and the majority of us have a hard time resisting the sugar-laden Christmas treats. But for diabetics the consequences are far more serious than a few extra pounds. Controlling blood sugar levels is a daily battle with this condition and it certainly doesn’t get any easier over the Christmas holidays.

Insulin info

People with diabetes either can’t make enough insulin or the insulin they do produce is ineffective which results in increased sugar in the blood. Constantly elevated blood sugar levels trigger glycosylation, a cascade of reactions that damages proteins in the small blood vessels in the eyes, nerves, kidneys and larger blood vessels in the legs, heart and brain. This process can lead to some very serious health issues for diabetics so managing blood sugar levels helps to reduce the risk of complication such as glaucoma, cataracts, diabetic retinopathy, stroke, neuropathy (nerve damage), kidney disease, high blood pressure and heart disease.

Vitamin C and diabetes

Diabetes increases oxidative stress and free radical damage which consequently damages the body’s antioxidant defences. Vitamin C is a primary antioxidant and research shows that type 2 diabetic patients have at least 30 per cent lower levels of vitamin C than those without diabetes. These statistics suggests that vitamin C supplementation could be of great benefit for diabetics. Altrient C contains a highly absorbable and bioactive liposomal form of vitamin C making it one of the best supplements of vitamin C currently available. Further research shows that supplementing with high doses of vitamin C (1000mg/d), helps reduce the risk of diabetic complications in several ways including:

  1. improving insulin sensitivity and blood vessel health in patients with coronary heart disease.

  2. preventing sorbitol from accumulating in cells, which can damage tiny blood vessels in the eye.

  3. reducing the development of type 2 diabetes by inhibiting insulin resistance and reducing oxidative stress.

  4. improving the synthesis of collagen, an important component of cartilage, skin tissue and blood vessels.

Alpha Lipoic Acid and diabetes

Alpha lipoic acid, also known as ALA, is used in Europe to help support and prevent complications associated with diabetes such as cataracts, macular degeneration and neuropathy. Researchers have found that ALA enhances sugar uptake and may help diabetics reduce their reliance on insulin. In fact, supplementing with ALA has been shown to increase insulin sensitivity by 18-20 per cent and improve acute symptoms. In fact, in some European countries like Germany Alpha Lipoic Acid is medically approved in Germany for as a clinical protocol for adult onset type 2 diabetes.

Choose liposomal forms of vitamin C and ALA

Give yourself an extra happy Christmas and get started on Altrient C and Altrient R-ALA. The technology behind these dynamic liposomal nutrients makes them the most bioavailable supplements on the market delivering maximised absorption. Now you can sail through Christmas knowing that you have the most powerful antioxidant protection on your side.

Mitochondria re-charge

It has been suggested that insulin resistance and high blood sugar - the hallmarks of type 2 diabetes - are caused by mitochondrial dysfunction. Research shows that combining ALA with Acetyl L-Carnitine brings even greater benefits as this dynamic combination helps improve mitochondrial function.

Healthy blood sugar balance

Maintaining a healthy weight, exercising regularly and controlling blood sugar levels is extremely important. This careful approach is equally important during Christmas, but needn’t completely ruin your festive fun, so long as you don’t throw caution to the wind! Here are some diabetes dietary do’s and don’ts to help you manage your blood sugar this Christmas, alongside supplementing with Altrient C and Altrient ALA.

Diabetes Dietary Do’s

Diabetes Dietary Don’ts

  • Plan ahead

  • Eat lots of veggies at meals

  • Eat berries rich in antioxidants

  • Eat wholegrains - brown rice, oats, barley etc.

  • Enjoy a slice of Christmas turkey

  • Eat healthy fats - nuts, seeds, avocado, salmon, tuna, mackerel

  • Eat too many refined carbs or starchy veg – white rice, potatoes, sweetcorn, peas, parsnips, pumpkin, butternut squash etc.

  • Eat dried fruit - it's high in sugar!

  • Drink sugary soft drinks

  • Drink more than 1-2 glasses of wine a week

  • Eat fatty meats - sausages, bacon, ham and steak

  • Eat lots of Christmas cake, mince pies and marzipan!

By Jacqueline Newson BSc (Hons) Nutritional Therapy

References

  1. Afkhami-Ardekani M,  Shojaoddiny-Ardekani A. Effect of vitamin C on blood glucose, serum lipids and serum insulin in type 2 diabetes patients. Indian J Med Res. 2007;126(5):471-4.
  2. American Diabetes Association. http://www.diabetes.org/diabetes-basics/myths/?loc=db-slabnav [accessed 6.1.18.]

  3. Ansar H, Hejazi N, Kazemi F and Mazloom Z. Effect of alpha-lipoic acid on blood glucose, insulin resistance and glutathione peroxidase of type 2 diabetic patients. Saudi Med J. 2011; 32(6):584-8.

  4. Bradley R and Walter B. Alpha lipoic acid. Diabetes Research and Action Education Foundation 2012. https://diabetesaction.org/article-alpha-lipoic-acid/ [accessed 14.11.18].

  5. Creager P et al. Vitamin C improves endothelium-dependent vasodilation in patients with insulin-dependent diabetes mellitus. J Am Coll Cardiol 1998.

  6. Ceriello A, Esposito K, Giugliano D, Ihnat M, Thorpe J. Long-Term Glycemic Control Influences the Long-Lasting Effect of Hyperglycemia on Endothelial Function in Type 1 Diabetes, The Journal of Clinical Endocrinology and Metabolism 2009; 94 (8) 2751–2756.

  7. Chaudhari HV, Dakhale GN , Shrivastava M. Supplementation of vitamin C reduces blood glucose and improves glycosylated hemoglobin in type 2 diabetes mellitus: a randomized, double-blind study. Adv Pharmacol Sci. 2011:195271.

  8. Darshika J, David C, Girgis CM and Gunton JE. Effects of vitamins C and D in type 2 diabetes mellitus. Nutrition and Dietary Supplements 2015; 7: 21-28.

  9. De Leeuw I, Simoens L Van den Enden M and Vertommen J. Flavonoid treatment reduces glycation and lipid peroxidation in experimental diabetic rats. Phytotherapy Research 1994; 8: 430 - 432.

  10. English J. Alpha Lipoic Acid. Nutrition Review. https://nutritionreview.org/2013/04/lipoic-acid/ [accessed 14.11.18].

  11. Kern HJ and Mitmesser SH. Role of nutrients in metabolic syndrome: a 2017 update. Nutrition and Dietary Supplements; 2018:10 13–26

  12. Na L, Shan R, Zhou C, et al. Dietary Vitamin C Intake Reduces the Risk of Type 2 Diabetes in Chinese Adults: HOMA-IR and T-AOC as Potential Mediators. PLoS One. 2016;11(9):e0163571.

  13. National Institute of Diabetes and Digestive and Kidney Diseases. Diabetes. https://www.niddk.nih.gov/health-information/diabetes/overview/diet-eating-physical-activity [accessed 13.11.18].

  14. Yasue H et al. Improvement of endothelial function and insulin sensitivity with vitamin C in patients with coronary spastic angina: Possible role of reactive oxygen species. Journal of the American College of Cardiology 2000; 35, 7:1860-1866.

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Vitamin CR-Alpha Lipoic AcidHealth4c56ff4ce4aaf9573aa5dff913df997aWed, 05 Dec 2018 00:00:00 +0000
Could Liposomal Glutathione and liposomal Altrient Vitamin C be the magic bullets for protection against Pneumonia?https://www.abundanceandhealth.co.uk/en/blog/post/119-could-liposomal-glutathione-and-liposomal-altrient-vitamin-c-be-the-magic-bullets-for-protection-against-pneumonia Many of us think that pneumonia is a disease of the past, a life-threatening infection that relates to the Victorian times. However, this lung disease is having a twentieth century revival and it’s those of us that smoke, have compromised immunity or diabetes or drink excessively that may be at risk, alongside the very young and elderly who are of course more vulnerable. Stress, poor diet and even living in a damp home can also impact on lung health.  

Copycat infection

According to the NHS pneumonia affects around 8 in 1,000 adults each year, in the UK and it’s more widespread in autumn and winter. It’s thought that factors such as pollution, antibiotics resistance and compromised immunity may be factors in the resurgence of pneumonia. This condition can be difficult to diagnose because it shares many symptoms with other conditions, such as the common cold, bronchitis and asthma.

Warning signs!

The problem is that a chest infection can convert into pneumonia in a surprisingly short time frame, pneumonia takes just 24-48 hours to develop. So, it’s essential that you don’t ignore warning signs which include cough, difficulty breathing, rapid heartbeat, fever, sweating and shivering, loss of appetite, chest pain, coughing up discoloured phlegm with blood, headaches, nausea, fatigue and wheezing.

Infection update

Pneumonia can be caused by several different factors from lung toxicity due to inhaled pollutants or harsh chemicals to the more common bacterial infections of streptococcus pneumoniae, haemophilus influenzae and staphylococcus aureus, there are viral and fungal pneumonia infections too. During a pneumonia infection the tiny air sacks at the end of the breathing tubes become inflamed, damaged and filled with fluid preventing normal breathing from occurring. If left untreated pleurisy, lung abscess and septicaemia can quickly develop and the condition becomes life-threatening.

Glutathione protection

Glutathione is a powerful antioxidant nutrient that is present in all cells and is involved in many processes in the body, including tissue building and repair and supporting immune cell activity. A prominent characteristic of pneumonia is that lung cells are under a high level of oxidative stress due to the inflammation and infection. Glutathione is essential for lung cells as it protects against the harmful effects of oxidative stress, improves the antioxidant status within lung cells, helps support the activity of immune cells within the lung tissue and helps prevent lung tissue damage. Although the body can produce its own glutathione, this activity declines as we age, leaving the elderly much more vulnerable to conditions associated with oxidative stress.

Boosting Glutathione

Since glutathione has a reputation for being the master antioxidant and the number one nutrient for lung health, taking steps to improve your glutathione status is a priority. Here’s our 3-step glutathione strategy…

Step 1: Effective top-up

Supplementing with glutathione across the winter months is a smart move if you are prone to chest infections but not all supplements are of true value. To get the most out of your supplement invest in a high-quality liposomal form such as Altrient, which uses a patented glutathione called Setria® which has excellent bioavailability. Altrient’s cutting-edge liposomal encapsulation technology enables the Setria® glutathione to be protected from destruction as it passes through your digestive system enabling it to be delivered to your cells where you need it most.

Step 2: Target foods and spices

There’s a cellular hormone-like chemical called NrF2 factor which activates antioxidant activity by increasing the expression of antioxidant genes and switches on genes that instruct cells to make more glutathione. Natural nutrients found in broccoli, brussels sprouts, cauliflower, cabbage, raw garlic, cinnamon, turmeric and cardamom help bump up NrF2, so it’s a good idea to include these foods in your diet.

Step 3: Essential power proteins

The body can make its own glutathione but it needs three special amino acids (protein molecules) to do this called glutamate, glycine and cysteine. These amino acids are found in protein-rich foods meat, fish, eggs and are particularly rich in bone broths. Hence the traditional ‘flu/cold remedy of homemade chicken soup made from homemade bone stock to help fight all manner of respiratory tract infections.

Vitamin C for recovery

Back in the early 1900 an American paediatrician Alfred Hess carried out some ground-breaking work uncovering a direct link between scurvy and pneumonia and by the 1930s, vitamin C was being used as a treatment option for pneumonia and other lung conditions. Vitamin C provides additional antioxidant support dampening down oxidative stress and allowing lung cells to recover.

Altrient C is an advanced form of liposomal vitamin C. Liposomal means the vitamin C is cleverly wrapped-up or encapsulated in a bubble of phospholipids protecting the vitamin from being destroyed as it passes through the digestive system. Altrient were the first company to use Liposomal Encapsulation Technology with vitamins and nutrients and they spent years developing a patented process to achieve this breakthrough in vitamin delivery. Since all our cells also contain an outer layer of phospholipids the two can join together easily which enables the vitamin C to be absorbed into the bloodstream quickly and be delivered to cells in need with speed and agility. Clever science indeed!

References

  1. Jonathan Prousky. The Treatment of Pulmonary Diseases and Respiratory-Related Conditions with Inhaled (Nebulized or Aerosolized) Glutathione. Evid Based Complement Alternat Med. 2008 Mar; 5(1): 27–35. Published online 2007 May 17.

  2. Rahman I1, MacNee W. Oxidative stress and regulation of glutathione in lung inflammation. Eur Respir J. 2000 Sep;16(3):534-54.

  3. De Flora S, Grassi C, Carati L. Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment. Eur Respir J. 1997 Jul;10(7):1535-41).

  4. Cai J, Chen Y. Inhibition of influenza infection by glutathione. Free Radic Biol Med. 2003 Apr 1;34(7):928-36.

  5. Allen J, Bradley RD. Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. J Altern Complement Med. 2011 Sep;17(9):827-33. View abstract.

  6. Anderson ME. Glutathione: an overview of biosynthesis and modulation. Chem Biol Interact 1998;24;111-112:1-14.

  7. Aw TY, Wierzbicka G, Jones DP. Oral glutathione increases tissue glutathione in vivo. Chem Biol Interact 1991;80:89-97. View abstract.

  8. Roum JH, Borok Z, McElvaney NG, et al. Glutathione aerosol suppresses lung epithelial surface inflammatory cell-derived oxidants in cystic fibrosis. J Appl Physiol 1999;87:438-43. View abstract.

  9. Inhibition of influenza infection by glutathione. Cai J, Chen Y, Seth S et al. Free Radic Biol Med. 2003 Apr 1;34(7):928-36.

  10. 5. Nrf2 protects human alveolar epithelial cells against injury induced by influenza A virus. Kosmider B, Messier EM. Respir Res. 2012 Jun 6;13:43.

  11. Bone Broth — A Most Nourishing Food for Virtually Any Ailment" by Dr. Mercola.

  12. Glutathione. Your Key To Health" by Dr. Jimmy Gutman.

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Vitamin CGlutathione07e1cd7dca89a1678042477183b7ac3fThu, 29 Nov 2018 00:00:00 +0000
Your ‘Must-Have’ Fertility Supplementshttps://www.abundanceandhealth.co.uk/en/blog/post/118-your-must-have-fertility-supplements Why when we are living in such abundant lives in the West, with access to plentiful foods flown in from all over the globe, is our fertility on a downturn? Nutritional Therapist Angela Heap reveals why Altrient vitamin C, Altrient B and Altrient Acetyl L-Carnitine are at the top of her ‘must-have’ nutrients for preconception and beyond…

In October 2017 a report came out discussing male fertility over the last 45 years and the results were alarming. Sperm count was down nearly 60% from 1973 and as many as 1 in 6 couples suffer from infertility. Prior to this, funding and research focused heavily on females as the deciding cause of declining fertility. Assumptions are currently beginning to be made on why this steep incline has occurred in such a short timeframe. Many are looking to nutrition and lifestyle as a heavyweight contributor of this issue.

Food vs Fertility…

In the 21st century there is a huge amount of food available. But in providing such a wide choice and amount to feed burgeoning populations, quality may have suffered over quantity. Much of the conventional produce we eat today is thought to have lower nutrient levels than 50 years ago and is heavily contaminated with chemicals and hormones. The advent of processed food has also put a huge burden on the body, that was not really designed to eat this way. Some say this maybe the reason for lower fertility rates and why many are now opting for assisted methods for having children.

Diet + Supplements = Healthy Fertility

Dietary Guidelines in the UK state that your nutritional needs should be met through diet. However, for some people and situations, supplements are important to ensure all nutrients levels are achieved. The solutions to improving fertility could be as simple as changing your lifestyle and using both a healthy diet alongside some key nutritional supplements. In 1995 Surrey University published a study where they worked with over 300 couples who had previously had fertility issues. Based on nutrient needs, they applied a specific ‘fertility programme’ to all involved and this resulted in over 80% of the couples going on to have successful births.

Your Top Fertility Supplements

There is now a huge amount of scientific knowledge about how to target these nutrients through supplements to help balance hormones and improve fertility. When it comes to supplements it’s their carrier system that determines their speed of absorption and bioavailability. All Altrient supplements are designed to deliver maximised absorption, using a phospholipid carrier that allows these nutrients to get straight into the cells and as the outer layer of both sperm and egg is made of lipids this also supports a faster and more targeted delivery.

  • Altrient liposomal vitamin C – is critical for the support of sperm and egg health and as a key antioxidant it helps ward-off oxidative stress. If oxidation happens this can result in degradation of both egg and sperm health and thus cause chromosomal damage. Vitamin C is also vital for supporting healthy development of the baby and supports placental health when the baby is in utero helping to prevent miscarriage.
  • Altrient liposomal vitamin B and mineral complex – provides the full spectrum of B vitamins including Quatrefolic® a new generation folate that delivers increased bioavailability and plays a crucial role in preventing early midline defects like spina bifida. Altrient B also contains B12 and B6 that help support healthy DNA replication and hormone balance. Altrient B also contains minerals Selenium, Zinc and Chromium read more below…
  • Altrient liposomal Acetyl L Carnitine - this amino acid has been shown to help support sperm motility and quality whilst protecting sperm against oxidative damage. It has also been shown to helpassist ovulation and pregnancy rates in women seeking fertility support.
  • Selenium – this powerful antioxidant mineral is useful for both female and male fertility and is often found to be low with male fertility factor. Selenium helps to support thyroid health and thyroid disorders have been attributed to early miscarriage. Altrient B contains liposomal selenium.
  • Zinc – important for both male and female fertility from supporting key hormones such as oestrogen, progesterone and testosterone, to supporting a healthy full-term pregnancy. Zinc also plays a key role in sperm health and low zinc levels have been linked to low sperm levels, poor motility and morphology. Altrient B contains liposomal zinc.
  • Omega-3 – these ‘good’ fats help to support hormone balance and are an essential part of a nutritional fertility plan. Omega-3 status has also been linked to male fertility as it’s been shown that when sperm motility and count are low this could also correlate to low omega-3 levels.

Altrient B and Altrient C are a handy double act when it comes to preconceptual nutrient but these should always be taken alongside a healthy diet and healthy lifestyle for a holist approach to family planning.

Angela Heap

Angela trained at the College of Naturopathic in 2005 since graduating she has specialised in fertility, hormonal management and pregnancy. Angela uses many diagnostic tools to support her work, focusing heavily on testing and genetics as the key that opens the lock to infertility. Angela recently presented at the largest conference on Fertility and Pregnancy in London of its kind ‘The Gestational Journey’ speaking on ‘Nutrition a clinical approach to Fertility’ alongside many international fertility experts.

References

Declining Sperm count now 59% lower than 1973 https://academic.oup.com/humupd/article-abstract/23/6/646/4035689https://www.sciencedaily.com/releases/2017/07/170726110954.htm

IVF over the last few decades https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1936357/

Preconception health and pregnancy outcomes a study of 387 couples https://www.tandfonline.com/doi/abs/10.3109/13590849509000218?journalCode=ijne20

B Vitamins – The importance of Methyl donors ( Folate and choline) in pregnancy https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2628952/

B6 and the importance in pregnancy https://www.ncbi.nlm.nih.gov/pubmed/29529267

Vitamin C and pregnancy and placental health https://www.ncbi.nlm.nih.gov/pubmed/15607547

Vitamin C and sperm health https://www.ncbi.nlm.nih.gov/pubmed/28251671

Vitamin C and protection on egg health https://www.ncbi.nlm.nih.gov/pubmed/26966434

Acetyl L- Carnitine for Sperm Health - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4163266/

Acetyl L- Carnitine for Women - https://www.integrativepro.com/Resources/Integrative-Blog/2016/L-carnitine-and-Womens-Health

Low levels of Selenium, reproduction and Miscarriages https://www.ncbi.nlm.nih.gov/pubmed/21963101

Thyroid conditions and miscarriage https://www.ncbi.nlm.nih.gov/pubmed/29102040

Linked to low spermatozoa development https://www.ncbi.nlm.nih.gov/pubmed/26932683

Zinc crucial to fertilisation https://www.ncbi.nlm.nih.gov/pubmed/30122633

Omega 3 and reduced inflammation in pregnancy https://www.ncbi.nlm.nih.gov/pubmed/30293596

Omega 3 and Men’s Fertility https://www.ncbi.nlm.nih.gov/pubmed/30196939

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Vitamin CAcetyl L-CarnitineVitamin BHealth5ef059938ba799aaa845e1c2e8a762bdThu, 25 Oct 2018 00:00:00 +0100
Support Breast Health with Vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/117-support-breast-health-with-vitamin-c Could vitamin C really play a preventative role in reducing breast cancer risk?

According to research it may well be an important part of a multi-pronged cancer protection strategy. Nutritional Therapist Jacqueline Newson explores evidence that suggests what you eat and drink plays a key role in influencing your risk of cancer.

The Facts…

Breast cancer is still the most common cancer amongst women globally and claims the lives of more European women than any other cancer. The number of women contracting the disease and dying from it in Europe alone appears to be rising. In 2012 there were approximately 494,100 cases reported and it now thought that 1 in 8 women are likely to develop breast cancer before they reach 85. However early-stage breast cancer patients are frequently given encouraging prognoses and go on to live cancer-free lives following orthodox treatment.

The rise in breast cancer cases is considered to be partly due to a combination of sedentary lifestyles, weight gain, obesity and other factors such as late motherhood and the decreasing number of children women are having. Early detection is crucial so get into the habit of checking your breasts regularly - often easiest to do when you are in the bath or shower. If you need guidance visit:

https://www.nhs.uk/common-health-questions/womens-health/how-should-i-check-my-breasts/

Antioxidant Power

Cancer develops when free radicals (highly reactive molecules produced as a result of normal metabolism or from exposure to toxins, disease or ultra violet rays) damage DNA. The damaged DNA is not repaired by the body and damaged cells continue to replicate, out of control, causing the growth of a lump or tumour.

Diets rich in fruit and vegetables are especially important and this is partly due to their antioxidant content particularly vitamin C, which has been shown to impart protective effects for breast cancer.

Focus on Vitamin C

Vitamin C is a powerful antioxidant which helps to protect cells from the harmful effects of free radicals. Vitamin C also helps re-cycle another antioxidant, vitamin E, creating a dynamic vitamin duo that actively keep fighting free radicals.

There is an increasing body of literature that identifies the potential anti-tumour effects of vitamin C. Research documented in the Journal of Scientific Reports found that vitamin C increases the activity of a chemical compound known as 5hmC, which promotes cell death in breast cancer cells. In fact, the loss of 5hmC within primary breast cancers is seen as a biomarker of poor prognosis.

In another recent study carried out at the University of Iowa, tumour cells were seen to be vulnerable to vitamin C. It was found that exposure to high doses of vitamin C made the tumours more susceptible to damage and death.

Unfortunately, humans now lack the enzyme needed to make their own vitamin C, so it’s essential that we source this vitamin from our food.

Vitamin C Boost

The best solution is to increase your fruit and vegetable intake, particularly peppers, broccoli, strawberries, guava and kale. If this is not an option supplementing can help - although standard oral vitamin C supplements tend to have poor bioavailability delivering as little as 15% into the bloodstream.

Liposomal vitamins such as Altrient vitamin C offer far greater absorption. In fact, evidence shows that because of the unique liposomal technology, Altrient vitamin C is able to produce serum levels nearly double those thought theoretically possible with other oral forms of vitamin C - making Altrient a highly recommend supplement.

Neutralise free radicals

Scientists and medical experts estimate that about a third of the most common cancers could be avoided by eating a balanced diet, maintaining a healthy weight and exercising regularly.

Limit free radical exposure

  • Avoid over exposure to UV rays from the sun
  • Give up smoking
  • Avoid burnt foods
  • Reduce mercury exposure by limiting oily fish to two portions a week
  • Choose natural cleaning and beauty products
  • Avoid fragranced products that contain phthalates (hormone disruptors)
  • Eat organic foods where possible
  • Open your windows – indoor air pollution can in some cases be significantly greater than outdoor air pollution

Maintain a healthy weight

Most people know that keeping to a healthy weight cuts the risk of many diseases and this is particularly so with breast cancer. Results from research show that women with a BMI over 30 account for around 25-33% of breast cancer cases.

Exercise regularly

Lack of exercise and a sedentary lifestyle is estimated to be a factor for an estimated 10-16% cases of breast cancer.

Alcohol link

Evidence from research has identified that even light drinkers consuming up to one alcoholic drink a day increase their risk of developing breast cancer by 5% compared to non-drinkers.

Sugar check!

Several research papers have drawn strong links between elevated blood sugar levels and poorer outcomes for women with cancer. Evidence suggests that that insulin and insulin-like growth factor (IGF) promote tumour growth in breast tissue. IGF-1 is secreted in response to elevated insulin levels, which are triggered by rising blood sugar levels. Protein, fat and fibre help to slow down the absorption of sugar from foods which helps reduce insulin surges. Good examples are nuts, seeds, oats, beans, avocado, olive oil, yogurt, chicken, fish, fruits and vegetables.

Four steps for better blood sugar

  1. Avoid sugary foods
  2. Avoid highly processed foods
  3. Avoid stimulants such as caffeine, cigarettes and alcohol
  4. Eat good quality protein, healthy fats and fibre at every meal.

Think twice about synthetic hormones.

Synthetic hormones are found in HRT (Hormone Replacement Therapy) and the contraceptive pill. Many women opt for HRT to dampen down symptoms associated with the menopause. Your Doctor can explain the risks associated with synthetic hormones and this is particularly important if your family has a history of breast cancer. There are now bio-identical hormones available on the NHS that have far fewer associated health risks, which you can discuss with your Doctor.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  1. Aral Y et al. The effect of acupuncture on postmenopausal symptoms and reproductive hormones: a sham controlled clinical trial. Acupunct Med 2011; 29:27–31.

  1. Ashworth A, Britt K, Smalley M. Pregnancy and risk of breast cancer. Endocr Relat Cancer 2007; 14 (4): 907-33.

  1. Beyer J, Diederich C, Schulz G and Wakhloo AK. Effect of dietary fat on blood sugar levels and insulin consumption after intake of various carbohydrate carriers in type I diabetics on the artificial pancreas. Dtsch Med Wochenschr. 1984; 109(42):1589-94.

  1. Das AB and Vissers MCM. Potential Mechanisms of Action for Vitamin C in Cancer: Reviewing the Evidence. Frontiers in Physiology. 2018; 9:809.

  1. https://www.europadonna.org/breast-cancer-facs/ [accessed 29.9.18.]

  1. https://breastcancer-matters.eu/breast-cancer-disease-many-faces [accessed 29.9.19]

  1. https://www.breastcancercare.org.uk/information-support/have-i-got-breast-cancer/checking-your-breasts  [accessed 9.10.18]

  1. https://www.cancer.gov/about-cancer/causes-prevention/risk/hormones/reproductive-history-fact-sheet [accessed 9.10.18]

  1. https://www.cancer.org/cancer/breast-cancer/about/what-is-breast-cancer.html [accessed 9.10.18]

  1. Klimant E, Wright H, Rubin D, Seely D, Markman M. Intravenous vitamin C in the supportive care of cancer patients: a review and rational approach. Current Oncology. 2018; 25(2):139-148.

  1. Sant DW, Mustafi S, Gustafson CB, Chen J, Slingerland JM, Wang G. Vitamin C promotes apoptosis in breast cancer cells by increasing TRAIL expression. Scientific Reports. 2018;8:5306.

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Vitamin CHealtheb160de1de89d9058fcb0b968dbbbd68Thu, 18 Oct 2018 00:00:00 +0100
ALZHEIMERS: Is prevention possible with vitamin C?https://www.abundanceandhealth.co.uk/en/blog/post/115-alzheimers-is-prevention-possible-with-vitamin-c Alzheimer’s disease (AD) – is a form of dementia and is the most common neurodegenerative brain disease in the world. Recent estimates suggest that globally there are 35.6 million people living with dementia, which is expected to rise to a staggering 115.4 million people by 2050.

Whilst scientists and doctors agree that currently there appears to be no cure for advanced Alzheimer’s; a growing body of evidence is suggesting that nutritional and lifestyle intervention can help to prevent and slow down the progression of the disease.

For this reason, there is now a great deal of research into specific nutrients found naturally in human foods that have beneficial effects on AD progression. One of great interest is Vitamin C.

What causes Alzheimer’s disease?

The brain is a highly metabolically active organ and is therefore particularly exposed to free radical damage and oxidative stress, which may play a relevant role in the pathogenic mechanisms that underlie AD.

The mitochondria (which produce energy in the cells) have been shown to be the centre of free radical production. This is particularly evident in AD sufferers, where mitochondrial damage and dysfunction have been observed.

The energy demands of the human brain are so enormous that it receives around 14% of the hearts output and uses up approximately 18% of the oxygen absorbed by the lungs. This makes it particularly vulnerable to oxidative stress.

Research has identified that the brains of individuals with AD contain lesions that are typically found with exposure to free radicals. Furthermore, the presence of increased levels of internally generated antioxidants in AD patients clearly indicates oxidative stress.

The physiological pathway to this disease is thought to result from a combination of amyloid plaques (abnormal protein deposits) together with tangles of fibres (neurofibrillary tangles), which prevent nerve cells in the brain from working efficiently.

It is also believed that genetic mutations increase the risk of developing harmful forms of amyloid plaques. When beta-amyloid accumulates in the brain, it triggers an inflammatory response that produces free radical damage - this culminates in neurodegenerative effects.

Eventually, the cells that are affected become damaged, deteriorate and die, affecting the areas of the brain that they access, which results in shrinkage.

Attacks on the nerve cells tend to begin in the regions of the brain that are important for memory and learning. As the disease progresses it affects many cognitive, behavioural and body functions.

 

Typical Signs and Symptoms of Alzheimer’s

There are two types of Alzheimer's, early-onset and late-onset. A late-onset AD is the most common type and symptoms become apparent around the age of 65.

 

Early warning signs and symptoms for AD include:

 

  • Loss of memory that disrupts daily life – especially forgetting recently learned information.
  • Changes in the ability to develop and follow a plan or work with numbers, e.g. can’t follow a recipe.
  • Difficulty completing commonplace tasks such as driving to a familiar destination
  • Getting confused with dates, times and seasons
  • Visual problems such as difficulty reading, driving or judging distances.
  • Trouble following conversations and struggling with vocabulary
  • Misplacing things and not being able to retrace steps to find them, or accusing others of stealing the missing items
  • Poor judgement or decision making
  • Withdrawing from work and social activities
  • Changes in personality and mood – more suspicious, fearful, depressed and anxious

 

Can Vitamin C Help to Prevent Alzheimer’s?

There is clear evidence that oxidative stress plays an important role in the development of AD.  Therefore, the use of antioxidant therapies presents a positive strategy for reducing the risk of AD.

Vitamin C – or ascorbic acid - is known for its powerful antioxidant properties and ability to neutralise free radical damage as well as recycle other important cellular antioxidants.

Virtually all cells in the body depend on vitamin C but none more so than the brain, where the highest concentrations of ascorbic acid are found. Evidence shows that supplementing with ascorbic acid protects the mitochondria in brain cells against oxidative injury.

According to animal studies, even moderate deficiencies of vitamin C play an important role in accelerating amyloid plaques and oxidative stress formation in the brain. What’s more, antioxidant intake has been found to reduce the toxicity of beta-amyloid in the brains of AD patients.

Overall, evidence suggests that higher blood plasma levels of ascorbic acid are associated with an improved cognitive function or lower risk of cognitive impairment.

Quite apart from its exceptional antioxidant activities, vitamin C has a number of other non-antioxidant functions that benefit brain health:

 

  • It serves as a co-factor in several important enzyme reactions that facilitate the production of neurotransmitters such as norepinephrine (noradrenaline) and dopamine. These important neurotransmitters are needed for motivation, alertness, concentration and memory.
  • It acts to reduce the toxicity of heavy metals in the brain, which are seriously toxic to the neural system. A number of research papers have emphasised the toxicity of heavy metals as a cause of neurofibrillary tangles and beta amyloids that can induce AD.
  • It is also believed to prevent neurodegenerative changes and cognitive decline by protecting the integrity of the blood, brain barrier.

 

Food For Thought…

A number of studies have demonstrated that fruits and vegetables with high levels of antioxidants may protect the brain and reduce the incidence of dementia and AD, especially in the early stages.

Because vitamin C is a vital antioxidant molecule in the brain and essential for its neuroprotective role it is important to gain adequate dietary levels.

Top 10 Vitamin C Rich Foods

The greatest vitamin C benefits come from the following fruit and vegetables:

Vitamin C content per cup (raw food)

  1. Guava - 377 mg
  2. Black Currant - 203 mg
  3. Red pepper - 190 mg
  4. Kiwi - 164 mg
  5. Green peppers - 120 mg
  6. Orange – 95.8 mg
  7. Strawberries – 89.4 mg
  8. Papaya - 88 mg
  9. Broccoli  - 81.2 mg
  10. Kale – 80.4 mg

 

What if increasing fruit and vegetables is not possible?

Supplementing provides a reasonable alternative but it’s important to choose the right form of vitamin C, as the bioavailability of standard oral vitamin C is poor.

Liposomal supplements such as Altrient vitamin C help you to achieve maximum absorption by capturing the vitamin C inside a protective membrane called a liposome, which transports the contents directly to the cells that need it.

This unique method of delivery protects the vitamin C from oxidation and degradation avoiding gastrointestinal distress and ensures almost 100% bioavailability.

A substantial number of studies have already documented the versatile advantages of using Liposomes for targeted site-specific delivery and efficient absorption through cells.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

  1. Aliev G, Obrenovich ME, Reddy VP, et al. Antioxidant Therapy in Alzheimer’s Disease: Theory and Practice. Mini reviews in medicinal chemistry 2008;8(13): 1395-1406.
  1. Bowman GL. Ascorbic acid, cognitive function, and Alzheimer’s disease: a current review and future direction. BioFactors (Oxford, England). 2012; 38(2):114-122.
  1. Cappai R et al.  Suppression of Amyloid β A11 Antibody Immunoreactivity by Vitamin C: Possible Role Of Heparan Sulfate Oligosaccharides Derived From Glypican-1 By Ascorbate-induced, Nitric Oxide (NO)-catalyzed Degradation. Journal of Biological Chemistry, 2011; 286 (31): 27559.
  1. Devore EE, Grodstein F, van Rooij FJA, et al. Dietary antioxidants and long-term risk of dementia. Archives of neurology. 2010;67(7):819-825.
  1. Feng Y, Wang X. Antioxidant Therapies for Alzheimer’s Disease. Oxidative Medicine and Cellular Longevity. 2012;2012:472932.
  1. Harrison FE, May JM. Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2). Free radical biology and medicine 2009; 46(6):719-730.
  1. Hyun JL, Moo KP and Young RS. Pathogenic Mechanisms of Heavy Metal Induced Alzheimer’s Disease. Toxicology and Environmental Health Sciences 2018; 10 (1): 1-101.
  1. https://www.alz.org/alzheimers-dementia/10_signs [accessed 22.9.18]
  1. https://lpi.oregonstate.edu/mic/health-disease/alzheimer-disease [accessed 22.9.18]
  1. https://www.nia.nih.gov/health/what-causes-alzheimers-disease [accessed 24.9.18]
  1.   Kielczykowska M et al. Does Vitamin C Influence Neurodegenerative Diseases and Psychiatric disorders? Nutrients 2017; 9, 659.

 

 

 

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Vitamin CHealth2b44928ae11fb9384c4cf38708677c48Thu, 27 Sep 2018 00:00:00 +0100
World Heart Day: Can Liposomal Vitamin C give you a healthy heartbeat?https://www.abundanceandhealth.co.uk/en/blog/post/116-world-heart-day-can-liposomal-vitamin-c-give-you-a-healthy-heartbeat- As World Heart Day pumps into action on the 29th of September we highlight liposomal vitamin C as our heart hero and shine light on two health pioneers who through their own life struggles and quest for specialist knowledge have championed the role this incredible vitamin has to play in cardiovascular health.

Miraculous recovery

In 2002, Les Nachman was diagnosed with heart failure and was urged by his cardiologists to get his affairs in order, because without a heart transplant (a remote possibility), his chances of survival where pretty slim. Instead of winding up his affairs Les embarked on an explorative mission to find a way to heal his heart. His journey took him to California where under the guidance of two maverick cardiologists he signed up for a new course of therapy involving dietary changes, exercise and very high doses of intravenous vitamin C, three times a week. The results were miraculous, but the process involved was time-consuming, uncomfortable, expensive, and an 8-hour drive from his home, so he began to consider alternatives ways to achieve high doses vitamin C.

Results to be proud of

Les tried high doses of regular oral vitamin C supplementation but this just gave him serious gastric discomfort. Then a cardiologist explained the concept of "liposomal encapsulation technology" (LET) which had been used as an effective delivery system for some medicines by the pharmaceutical industry. Liposomal technology involves wrapping the medicine in a phospholipid layer or sphere which could easily fuse with the natural phospholipid membranes present on body cells, making absorption quick and transportation around the body very effective. Having worked in the vitamin supplement industry for decades, Les wondered if the LET technology could be used to encapsulate vitamin C and after 2 years of working with scientists, PhD's, and manufacturers, a highly effective liposomal vitamin C product was created using a cutting-edge patented process. In the USA the brand is called Lypo-spheric Vitamin C and in the UK and Europe the same brand is called Altrient liposomal vitamin C.Now, through personal experience, clinical results and rave review Les Nachman (co-founder of LivOn Labs) believes that the remarkable liposomal vitamin C that he pioneered is the most effective vitamin C supplement available today.

Panacea vitamin

Different vitamins have different, often unique and specialised, functions within the body but there is one vitamin that seems to assist with so many body functions, biochemical reactions and physiological processes that it’s been highlighted as a panacea. The acclaimed lecturer, author and cardiologist Dr Thomas E Levy is considered to be one of the world’s leading experts on vitamin C. In his book Primal Panacea, Dr Levy explains how in primal times the human body was capable of making its own vitamin C. However, a hereditary defect now prevents the modern human body from generating vitamin C, leaving us dependent on dietary sources and vulnerable to vitamin C deficiency. According to Dr Levy, low levels of vitamin C hinders our natural protection against degenerate diseases such as cancer, heart disease, dementia and diabetes, all of which are becoming more prevalent.

Vitamin C for cardiovascular health

One of the root causes of heart disease is blood vessel wall damage where small erosions occur along the walls of the arteries, capillaries and veins and often this damage is accelerated by high blood pressure in the same way that the pressure generated by a fast-flowing river erodes its banks. The body responds by bandaging up the damage sites with sticky fatty deposits, this narrows the blood vessels and pushes up the blood pressure compounding the problem. Over time, calcium gets deposited into these sticky bandages causing calcification or hardening of the blood vessel walls which sets the scene for cardiovascular disease. Vitamin C helps repair damaged blood vessel walls reducing the need for a sticky bandage, strengthening blood vessel walls and helping maintain their suppleness and flexibility. This vitamin plays an important role in cardiovascular and heart health and daily supplementation of Liposomal Altrient C helps the body maintain healthy levels of this panacea vitamin.

Susie Perry Debice, Nutritional Therapist.

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Vitamin CHealthc45147dee729311ef5b5c3003946c48fThu, 27 Sep 2018 00:00:00 +0100
Vitamin C, gum health and anti-ageing – What’s the connection?https://www.abundanceandhealth.co.uk/en/blog/post/114-vitamin-c-gum-health-anti-ageing-whats-the-connection A bright smile that reveals healthy pink gums and dazzling white teeth wins hands down over beauty products for knocking off the years. And when you’re smiling it lifts the jowls so you get an instant facelift too!

It may be simpler than you think to keep your gums and teeth healthy, regular brushing and flossing go without saying but vitamin C could be your biggest ally in the fight against gum disease.

 

Gum Disease and Vitamin C

Looking after your gums is essential if you want your teeth to remain firmly rooted in your mouth. A surprisingly large number of adults already suffer with gum disease; in fact it is among the most widespread inflammatory disorder globally and is a major cause of tooth loss.

The biggest problem is plaque which is formed due to an accumulation of unhealthy bacteria, mucus and other particles in the mouth. The longer it remains on the teeth the more damage is done leading to gingivitis which causes inflammation and bleeding gums.

Gingivitis is a relatively mild form of gum disease which can be reversed with good oral hygiene. However, untreated plaque hardens and forms tartar that simple brushing cannot remove. This could eventually lead to periodontal disease - an inflammatory condition of the bones and ligaments that support the teeth.

 

Vitamin C is Vital

Your gums, bones, skin and teeth are held together by connective fibres that consist mainly of a protein called collagen. Connective fibres keep the tissues and blood vessels strong in order to anchor your teeth into your gums so a steady supply of collagen is essential. This is only possible with the help of vitamin C, which together with the amino acids proline and lysine is vital for the formation of collagen.

Recent research indicates that low vitamin C status may influence the early stages of gum inflammation and bleeding. As well as this patients with the more advanced stages of gum disease have been found to have low levels of vitamin C due to bleeding.

Smoking can make matters worse because of the oxidative stress it places on the tissues and ligaments that support the teeth. For every cigarette smoked the body loses around 25mg vitamin C. If you’re a frequent smoker you can see how vitamin C rapidly becomes depleted.

Because vitamin C is such a powerful antioxidant it is able to prevent and reverse oxidative damage while strongly stimulating the natural antimicrobial properties of the immune system offering further oral protection.

Given that gum disease affects 50-80% of all adults, common sense would say that vitamin C is fairly indispensable if you want to keep your gums healthy and avoid periodontal disease.

 

Is Scurvy On The Increase?

Scurvy is a historical disease caused by vitamin C deficiency that we don’t hear much about today but is still affecting parts of the population. It is a serious condition whereby the body is unable to manufacture collagen and connective tissues due to a lack of vitamin C.

Even a moderate deficiency in vitamin C can lead to interrupted collagen synthesis which is surprisingly still being seen today in the modern world. From 2009 to 2014, NHS hospital admissions related to scurvy went up by 27%.

With impaired collagen production the body simply begins to fall apart - maintenance and repair grind to a halt and joints begin to wear down as tendons shrivel and lose strength. Weakened blood vessels rupture causing bruising and bleeding and the bones and ligaments supporting the teeth deteriorate culminating in tooth loss.

Many adults consume insufficient vitamin C, particularly the elderly, the mentally or chronically ill and those who smoke, drink or abuse drugs. According to statistics, 50% of elderly people living in institutions have a vitamin and mineral intake less than the recommended daily allowance.

 

How To Be Sure You’re Getting Enough Vitamin C

The government recommends we eat 5 portions of fruit and vegetables a day and it cannot be emphasised how important this is to ensure you obtain sufficient vitamin C in your diet. No need to restrict yourself to fresh fruit and veggies though, frozen versions are sometimes more convenient and can be just as nutritious.

Get into the habit of adding more vegetables when you’re preparing meals. Soups, salads and casseroles are really easy ways to up your veggie intake. Smoothies and juices that you can sip throughout the day are a delicious and nutritious way to boost your fruit intake too.

If you really want to supercharge your vitamin C intake, some foods have higher levels than others. Choose from the following list to guarantee a big boost of vitamin C:

  • Guava
  • Peppers
  • Papaya
  • Kiwi
  • Lychees
  • Oranges
  • Broccoli
  • Strawberries
  • Cabbage
  • Brussel Sprouts
  • Mange tout
  • Cauliflower
  • Kale
  • Sweet potato

 

Support Your Diet with Supplements

If you find it hard to get enough fruit and vegetables into your diet or ill health prevents it supplements are an easy option and can give you peace of mind.

Be picky though….standard oral vitamin C supplements are not well absorbed because they are unable to withstand the digestive constraints that vastly limit the level of vitamin C that can enter the bloodstream.

Getting your body to accept a really high level of vitamin C is easier if you take a liposomal supplement like Altrient C. The uniquely protective delivery system makes sure your body absorbs almost 100% of the vitamin C so that it reaches the cells and tissues that need it most.

As an added bonus vitamin C also helps to regenerate Glutathione another major antioxidant. Not only is Glutathione shown to be deficient in people with periodontal disease, studies have also found it has a significant effect on reducing wrinkles. Boosting the anti-ageing benefits of a bright white smile!

 

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

References

  1.      Alfthan G et al. Periodontitis Is Associated with a Low Concentration of Vitamin C in Plasma. Clinical and Diagnostic Laboratory Immunology 2003; 10(5):897-902.
  1.      Almas K, Khurshid Z, Najeeb S, Zafar MS, and Zohaib S. The Role of Nutrition in Periodontal Health: An Update. Nutrients 2016; 8(9):530.
  1.      Asawanonda P, Phutrakool P, Thoghthip S and Weschawalit S. Glutathione and its antiaging and antimelanogenic effects. Clinical, Cosmetic and Investigational Dermatology 2017;10:147-153.
  1.      Bains VK, Bains R. The antioxidant master glutathione and periodontal health. Dental Research Journal. 2015; 12 (5):389-405.
  1.      Centor RM, McConnel V, Shah M and Velandia B. Scurvy Is Still Present in Developed Countries. Journal of General Internal Medicine.2008; 23(8):1281-1284.
  1.      Chapple ILC, Kusmanova D and Van der Velden U.  Micronutritional approaches to periodontal therapy. J Clin Periodontol 2011; 38 (11): 142–158.
  1.      Krishna V and Viswanath D. “Nutraceuticals: Beneficence Par Excellence”. EC Nutrition 1.3 (2015): 137-139.
  1.      NHS. SCURVY. https://www.nhs.uk/conditions/scurvy/. [accessed 2.2.18]
  1.      Nutrition Review. Collagen Connection. https://nutritionreview.org/2013/04/collagen-connection/ [accessed 28.1.18]
  1.      Facts and Figures on the Impact of Gum Health. Life Dental and Wellbeing [accessed 03.10.18]

 

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Vitamin CHealth5fd0b37cd7dbbb00f97ba6ce92bf5addFri, 03 Aug 2018 00:00:00 +0100
The Truth About Vitamin C and Skinhttps://www.abundanceandhealth.co.uk/en/blog/post/113-the-truth-about-vitamin-c-and-skin Vitamin C has a well-deserved reputation as one of the most popular health food supplements in the world - especially amongst those seeking effective immune support and a boost for flagging energy reserves.

But what many people don’t realise is that vitamin C has a multitude of other valuable functions in the body.

According to research - increasing vitamin C levels can result in a whole range of health benefits from enhancing wound repair to reducing cancer rates, relieving hot flushes, inhibiting the growth of Helicobacter Pylori, protecting against toxins, reducing cataracts and improving gum health.

To top it all there is also increasing evidence that vitamin C supports skin health and can be used as a powerful anti-ageing product.

Plus, if you take a vitamin C supplement in liposomal form such as Altrient you have the added advantage of almost 100% absorption. Not something standard oral vitamin C products can guarantee.

 

The A List Vitamin C

Actors, pop stars, models, west end performers and reality TV stars have all recommended Altrient vitamin C on their blogs, instagram, youtube and in interviews. (in Europe it is known as Altrient but in America it is known as Lypo-spheric, they are the exact same product)

It’s no surprise that some of Europe´s top health and beauty journalists and consultants began to cotton on to how good Altrient is at keeping both you and your skin healthy – Caroline Hirons, Trinny Woodall, Jennifer Rock (The Skin Nerd), Triona McCarthy, Claire McGrath (IFBB pro athlete), Hofit Golan and most recently health and beauty journalist Alice Hart-Davis, have all professed to being devotees. Alice Hart-Davis recently completed a 12-week trial taking 3 sachets of Altrient vitamin C a day, the skin results were amazing - see what happened by reading her feature in The Times newspaper and most recently in the Daily Mail.

 

Vitamin C for Super Supple Skin

Quite apart from keeping all engines revving in your immune system, scientists have discovered that by working from the inside out with the help of vitamin C you can achieve smoother, more supple and younger looking skin.

In fact the anti-ageing magic that creates amazing skin and timeless beauty happens in the dermal cells just below the skin’s surface. So, it seems beauty really is skin deep!

The dermal cells are the home of collagen production - the substance that literally holds us together. However, once you hit your 20’s collagen synthesis starts to dwindle. Before you know it your skin gets dryer, starts to sag and wrinkles begin to appear.

What’s more, you can’t produce collagen without vitamin C, a key player in the molecular mechanisms that transport the magic from your cells to the surface of your skin…

 

The Proof That Altrient Vitamin C Works

A third party, double blind placebo-controlled study carried out by Princeton Consumer Research Ltd in 2014 looked specifically at the effects of Altrient vitamin C on skin health, producing astonishing results.

The study showed that Altrient vitamin C, the world’s first liposomal Vitamin C gel supplement, increased skin elasticity and firmness by 60.8% in just 12 weeks rising to 61.4% at 16 weeks, by boosting collagen production to reduce wrinkles and fight against the signs of aging.

These incredible results were achieved by taking just 3 sachets a day of Altrient vitamin C over a 16 week period. Equally encouraging, was the fact that individuals taking just 1 sachet a day also saw an impressive 34.99% improvement in their skin’s elasticity and suppleness. The group taking the placebo showed no improvement at all, it in fact showed a slight decline in skin elasticity.

 

You Can Absorb More Vitamin C Than You Think

Up until recently the general consensus amongst scientific researchers - most notably the National Institute of Health in the US - is that the human body cannot absorb more than 200mg of supplemental vitamin C at any one time (which equates to around 70 µmol/L in blood plasma). However this is now refuted following the results of more recent scientific investigations.

The authors of one small study published in the Journal of Nutritional and Environmental Medicine suggest otherwise. Drs Hickey and Roberts found that the administration of a single 36g dose of Altrient liposomal Vitamin C from LivOn Labs achieved blood plasma levels of 417 µmol/L.

Further research by Dr Johan Bolhuis using 6g of Altrient liposomal Vitamin C produced plasma levels of 204µmol/L. Bolius went on to try using multiple combinations of standard oral vitamin C and liposomal vitamin C. This produced even higher blood plasma levels of 512-579µmol/L.

These results support the prediction of Drs Hickey and Roberts that vitamin C plasma levels of 500-600uM/L can easily be achieved and sustained with the use of Altrient liposomal vitamin C.

And this is exactly what you need to keep your immune system fighting fit. Numerous studies have shown that vitamin C enhances activity of specific white blood cells that the body uses to round up and destroy invading bacteria and viruses.

 

Why is Altrient Vitamin C So Good?

Leading nutritionists agree that Vitamin C really is key for maintaining optimal skin health but when it comes to supplementation the method of vitamin C delivery can really make a difference.

Altrient were the first to develop cutting-edge liposomal vitamins, using a patented process to create Liposomes, super clever microscopic molecules that enclose and protect nutrients like vitamin C and transport them directly to the cells that need them.

The unique advantage of liposomes are that they can bypass the digestive juices and absorption barriers that limit the amount of standard oral vitamin C the body can actually use.

Overcoming these obstacles means that Altrient vitamin C liposomal vitamin C can offer almost 100% absorption.

If you value your skin, want oodles of energy and a healthy future – Altrient liposomal vitamin C is most definitely the way forward.

Altrient C has also featured in mainstream media, here's our latest article as published in The Times

https://www.thetimes.co.uk/article/vitamin-c-the-new-anti-ageing-treatment-0v2rk2pct [Opens in a new window]

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

 

References

Akbarzadeh A, Davaran S, Hanifehpour Y et al. Liposome: classification, preparation, and applications. Nanoscale Res Lett. 2013; 8(1): 102.

Akhilender Naidu K. Vitamin C in human health and disease is still a mystery ? An overview. Nutrition Journal 2003, 2:7: 1-10.

Hickey DS, Roberts HJ, Cathcart RF. Dynamic Flow: A New Model for Ascorbate. J of Orthomolecular Medicine 2005; 20(4):237-244.

Jone A. Liposomes: A short Review. Pharm. Sci. and Res. 2013; 5 (9), 2013, 181 – 183.

Maeda O et al. Vitamin C Inhibits the Growth of a Bacterial Risk Factor for Gastric Carcinoma: Helicobacter pylori. Cancer 1997; 80:1897–903.

Philp HA. Hot Flashes – A Review of the Literature on Alternative and Complementary Treatment Approaches. Altern Med Rev 2003; 8(3):284-302.

Telang PS. Vitamin C in dermatology. Indian Dermatol Online J. 2013; 4(2): 143–146.

 

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Vitamin CBeauty73278a4a86960eeb576a8fd4c9ec6997Sat, 07 Jul 2018 00:00:00 +0100
Can Acetyl L-Carnitine really push you to the finish line?https://www.abundanceandhealth.co.uk/en/blog/post/112-can-acetyl-l-carnitine-really-push-you-to-the-finish-line Chemists and health food shops around the globe are full to bursting with exercise enhancing supplements claiming to build muscles, reduce fatigue and basically turn you into a super-human triathlete! But the question is can Acetyl L-Carnitine out-perform them all when it comes to boosting your sporting chances?

Why Try Acetyl L-Carnitine?

Over 95% of Carnitine in the body is stored in the skeletal muscles, which is a major clue that this nutrient is pretty important for the proper functioning of these tissues. Your body relies on Carnitine to transport fatty acids into the mitochondria for use as fuel. These energy factories within your cells perform vital functions, generating energy from food molecules and carrying metabolic waste such as lactic acid out. Carnitine is termed a conditionally essential nutrient, because under certain conditions your body may need more than it is able to manufacture.

Carnitine is the generic term for a number of compounds. The main 3 supplemental forms of carnitine include L- Carnitine, Acetyl L-Carnitine, and Propionyl L- Carnitine. Each different form plays a key role in energy production, but they each also have an affinity for different cells in the body which allows them to offer specific health benefits.

The main difference between Acetyl L-Carnitine (ALC) and L-Carnitine (LC) is that ALC has an acetyl group attached making it a superior version of the non-acetylated form. The acetyl group increases carnitine’s water solubility and therefore its bioavailability allowing it to pass more easily into the mitochondria and also across the blood-brain barrier. Although the structural differences are small, the biochemical differences and effects on metabolism are considerable. Comparative research suggests that ALC performs better as a dietary supplement than LC.

 

The Science behind the Benefits of ACL

The use of ALC amongst athletes has become more popular over recent years due to increasing research evidence suggesting that it improves endurance performance, reduces fatigue and aids recovery. Results from studies report the following benefits:

Improves exercise performance

The limit to which people can train varies between individuals. Everyone's muscles have different breaking points. Many people have difficulty just climbing the stairs whilst professional competitors can continue to exercise for hours before fatigue sets in. Research evidence indicates that orally ingesting carnitine offers the potential to increase performance in anaerobic exercise – the point at which oxygen demand surpasses oxygen supply.

Results from one small clinical study found that 2 grams/day given to marathon athletes over 6 weeks increased running speed as well as decreasing heart rate and average oxygen consumption. Another small study on the L-carnitineʼs effect on high-repetition squat exercise found significant benefit from 2g carnitine daily compared to placebo.

More positive outcomes with carnitine supplementation were seen in a 30-minute all-out cycling session. After 24 weeks taking 4g carnitine/day, the carnitine groups work output was 35% greater than the control group and 11% higher than before supplementation was given.Further studies have reported increased maximal oxygen uptake and decreased plasma lactate when LC was supplemented an hour prior to exercising.

Most recently a study reported in the Journal of the International Society of Sports nutrition compared the performance of a small group of women who took a carnitine and mineral supplement complex with others who took a placebo. The carnitine supplemented group found their 3 mile run times had dropped from 26.5 minutes on average to 25.6 minutes.

Furthermore, the distance covered in 25 minutes on a stationary bike increased to 6.5 miles compared to the earlier distance of 6 miles at the start of the study. Another increase was seen in the step test from 40 steps up to 44 steps. None of these increases was seen in the placebo group.

Optimises muscle energy metabolism during exercise

Muscle fuel metabolism, carnitine reserves and lactic acid production are important factors in the body’s ability to perform well during intense exercise. Lactic acid is formed and used continuously under fully aerobic conditions.

Carnitine is known to be excreted in higher amounts during high-intensity exercise, requiring rapid repletion. The body is able to convert LC to ACL and vice versa. During high-intensity exercise, LC shifts towards forming ACL and subsequently the free carnitine pool is significantly depleted and lactic acid accumulates. This creates muscle burn which results in difficulties with muscle coordination and movement hindering performance.

Research on healthy individuals given 2g/d L-carnitine for 24 weeks combined with a carbohydrate solution, showed that increased carnitine concentrations in skeletal muscles had a profound effect on muscle fuel utilisation. During low intensity exercise the use of muscle glycogen was halved – stimulating fat metabolism, whereas during high-intensity exercise lactic acid accumulation was substantially reduced. Supplementing with ALC provides a substrate reservoir that positively influences muscle fuel metabolism.

Reduces physical and mental fatigue

Animal studies have identified that ALC can significantly increase the time to exhaustion. In humans, it has been found that chronic fatigue sufferers have decreased levels of carnitine. Oral administration of LC saw a clinical improvement in 12 of 18 patients suffering from chronic fatigue syndrome. Researchers reported that improvements were greater between weeks four and eight of treatment.

A further study amongst patients with hepatic encephalopathy given oral ALC showed a reduction in fatigue as well as improved mitochondrial function. Reduced physical and mental fatigue severity has also been documented in studies involving MS patients and those with hepatitis C.

Improves recovery after strenuous exercise, reducing muscle damage

A number of studies have demonstrated that carnitine supplementation improves recovery by significantly reducing the accumulation of muscular lactic acid which leads to muscle soreness. ALC is also known to possess strong antioxidant properties and therefore helps to protect against the oxidative stress during and after intense or prolonged exercise affording protection from free-radical muscle damage.

 

HOW TO TAKE ACETYL-L-CARNITINE?

If you choose to take ALC supplements the recommended dosages usually range from 500-2000mg/d.

To aid recovery during periods of intensified training, most research has generally used 1-2g/daily. It is recommended that this is taken on an empty stomach in the morning at least 15-20 minutes before eating.

If you want to gain maximum absorption the best delivery system in supplemental form to date is via liposomes - Altrient liposomal Acetyl L-Carnitine is renowned for its quality, efficacy and purity. Liposomes are microscopic nutrient filled bubbles made from a bi-layer of phospholipids which protect and deliver the encapsulated ingredients into the body directly to the cells where they are needed most.

Research has shown that liposomes overcome the absorption barriers and cellular uptake restrictions normally encountered by standard oral supplements and are able to achieve optimum bioavailability.

Jacqueline Newson – BSc (Hons) Nutritional Therapy

References

  1. Ames BN, Cotman CW, Head E, Kuratsune H and Liu J. Comparison of the effects of L-carnitine and acetyl L-carnitine on carnitine levels, ambulatory activity and oxidative stress biomarkers in the brain of old rats.  Ann N Y Acad Sci. 2004;1033:117-31.
  2. Anand T and Pandareesh MD. Ergogenic effect of dietary L-carnitine and fat supplementation against exercise-induced physical fatigue in Wistar rats. J Physiol Biochem. 2013; 10.
  3. Arnold M et al.  Effects of L-carnitine supplementation on physical performance and energy metabolism of endurance-trained athletes: a double-blind crossover field study. Eur J Appl Physiol Occup Physiol. 1996;73(5):434-9.
  4. Astuto M, Dell’Arte S, Finocchiaro G, Lo Giudice E, Malaguarnera M, Pennisi G and Pistone G. L-Carnitine in the treatment of mild or moderate hepatic encephalopathy. Dig Dis. 2003; 21(3):271-5.
  5. Bella R et al. The supplementation of acetyl-L-carnitine decreases fatigue and increases the quality of life in patients with hepatitis C treated with pegylated interferon-α 2b plus ribavirin. J Interferon Cytokine Res. 2011; 31(9):653-9.
  6. Beydemir S et al. Protective role of L-carnitine supplementation against exhaustive exercise-induced oxidative stress in rats. Eur J Pharmacol. 2011; 15;668(3):407-13.
  7. Brass EP, Hiatt WR, Regensteiner JG, Ruff L and Wolfel E.  Carnitine and acetylcarnitine metabolism during exercise in humans. Dependence on skeletal muscle metabolic state. J Clin Invest.1989; 84(4): 1167–1173.
  8. Broad EM, Maughan RJ, Galloway SD.  Effects of four weeks L-carnitine L-tartrate ingestion on substrate utilization during prolonged exercise. Int J Sports Nutr Exerc Metab. 2005; 15(6):665-79.
  9. Cerretell P and Marconi C.  L-carnitine supplementation in humans. The effects on physical performance.  Int J Sports Med. 1990; 11(1):1-14.
  10. Cha YS, Kim E and Park H. Exercise training and supplementation with carnitine and antioxidants increase carnitine stores, triglyceride utilization, and endurance in exercising rats. J Nutr Sci Vitaminol (Tokyo). 2004; 50(5):335-43.
  11. Constantin-Teodosiu D et al. Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. J. Physiol. 201; 589,4: 963-73.
  12. Davies MN et al. Carnitine Acetyltransferase Mitigates Metabolic Inertia and Muscle Fatigue during Exercise. Cell Metabolism, 2015; 22 (1): 65.
  13. Diehl J et al. Enhanced aerobic exercise performance in women by a combination of three mineral Chelates plus two conditionally essential nutrients.  Journal of the International Society of Sports Nutrition, 2017; 14 (1).
  14. Dragani L et al. Effects of prolonged L-carnitine administration on delayed muscle pain and CK release after eccentric effort. International Journal of Sports Medicin 1996;  17, 320-324.
  15. Gayner P et al. L-carnitine L-tartrate supplementation favourably affects markers of recovery from exercise stress. American Journal of Physiology 2002; 282, E474-482.
  16. Gross CJ, Henderson LM and Savaiano DA. Uptake of L-carnitine, D-carnitine and acetyl-L-carnitine by isolated guinea-pig enterocytes. Biochim Biophys Acta. 1986; 886(3):425-433. 
  17. https://ods.od.nih.gov/News/Carnitine_Conference_Summary.aspx. [accessed 23.01.18]
  18. Huang A, Owen K. Role of supplementary L-carnitine in exercise and exercise recovery. Med Sports Sci. 2012; 59:135-42
  19. Karlic H and Ohninger A. Supplementation of l-carnitine in athletes: does it make sense? Nutrition2004; 20, 7-8: 709-15.
  20. Kraemer, W. J. and Volek, J. S. (2000) L-carnitine supplementation for the athlete. Anew perspective. Annals of Nutrition and Metabolism. 44, 88-89.
  21. Rebouche CJ. Kinetics, pharmacokinetics, and regulation of L-carnitine and acetyl-L-carnitine metabolism. Ann N Y Acad Sci. 2004; 1033:30-41.

 

 

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Acetyl L-CarnitineHealthVideo7f6ffaa6bb0b408017b62254211691b5Thu, 12 Apr 2018 00:00:00 +0100
Keep Bugs At Bay With Vitamin C Before Marathon Dayhttps://www.abundanceandhealth.co.uk/en/blog/post/111-keep-bugs-at-bay-with-vitamin-c-before-marathon-day If you want peace of mind at the starting post, make sure your training regime includes a regular dose of Vitamin C - it could be your best insurance policy ever!

Poor health is one of the biggest concerns amongst marathon runners in the lead up to a big race. Nobody wants to spend months and months of hard training only to be pipped at the post by a viral infection, or incapacitated by a tummy bug! So what’s the answer?

To steer clear of disaster you need to pull all the tricks out of the bag to support your immune system. Here are a few helpful hints…

Avoid common pitfalls

Don’t overdo it 

Train sensibly….Make sure you thoroughly research the preparation needed for a marathon and get advice from experts in this field. Overdoing it with an excessively long period of high-intensity training and insufficient recovery time could result in injuries and can depress your immune function.

Very high-intensity exercise increases levels of oxidative stress to the body significantly placing additional antioxidant requirements on athletes. Insufficient antioxidant protection can leave muscles and connective tissue unprotected from free radical damage which affects the body’s ability to recover between bouts of training.

Lack of protein and essential fatty acids (EFAs)

Many athletes are still convinced that all dietary fat is a bad thing and continue to follow low-fat diets believing this will keep body fat down and improve performance. This is a misguided belief; EFAs are essential for many vital functions in the body including maintaining a healthy immune system and reducing inflammation, so if you’re determined to achieve your personal best don’t cut out EFAs.

Exercisers also tend to skimp on protein preferring to focus on high-carbohydrate, low-fat diets which can lead to deficiencies. The immune system cannot function without the help of protein rich white blood cells that fight infection, so including sufficient protein is essential to health and performance.

Lack of sleep

You’re probably aware that the body carries out essential repairs during the night but did you realise that sleep also exerts a strong influence on your immune function? Studies have shown that the production of specialised immune cells peaks during sleeping hours, enhancing immune defence.

Experts have also identified that prolonged periods of sleep deprivation place enormous stress on the body which increases inflammatory activity. During the normal course of sleep this would be effectively countered by anti-inflammatory agents, but this does not happen where there is chronic sleep loss. The more physically active you are the more restorative sleep you need. Aim for 8-10 hours a night.

 

Five Top tips to boost your immunity

1 - Eat the right foods and plenty of them

Before undertaking a strenuous exercise regime you will need to make sure that your nutritional requirements are fully taken care of. To maintain optimal health your body requires a broad spectrum of vitamins, minerals and antioxidants on a daily basis but this is even more important if you are subjecting it to the increased demands of high-intensity exercise.

Foods like oily fish, chicken, turkey, beans, nuts, avocados, seeds and pulses, will provide you with good quality protein and important essential fatty acids to build and repair muscles and support your immune system.

Don’t hold back on fruit and veggies, you need at least 5 to 10 portions a day to get an adequate supply of vitamins, minerals, complex carbohydrates, fibre and antioxidants. Vitamin C, in particular, is a powerful antioxidant and essential for a fully functioning immune system which is substantiated by a wide body of research.

Scientists have found that vitamin C supports the action of important immune cells that initiate the body’s response to a virus. Furthermore, research has proven that vitamin C is able to reduce the duration and severity of colds – handy to know if you pick up a bug close to race day!

Because of the extra demands placed on your body prior to a marathon its worth considering a vitamin C supplement. Don’t just settle for any old product though – the bioavailability of standard oral vitamin C is poor so you need to make sure you maximise your daily dose.

Choosing liposomal Altrient vitamin C helps you to achieve this by transporting almost 100% of the vitamin C directly to the immune cells that need it. The liposomal technology used for delivering Altrient C gives it a distinct advantage over standard oral supplements, which according to research simply can’t achieve the same level of absorbency. Altrient C also comes in easy-to-take gel sachets and is free from sugar and artificial additives.

 

2 - Be good to your gut

Looking after your gut flora is essential if you want to boost your immunity and avoid racing to the loo instead of the finish line! An overgrowth of unhealthy bacteria can lead to unwanted bloating, cramping and diarrhoea.

Eating fermented foods daily can help to build the beneficial bacteria in your gut keeping your bowels healthy. Try live yoghurt, kefir, pickles or sauerkraut.

 

3 - Build in time for recovery

Recovery after strenuous exercise is important not just to relax and chill out but to repair muscle, support joints and allow the immune system to re-boot itself. Muscles unaccustomed to regular exercise may undergo some degree of damage resulting in inflammation which a healthy immune system should be able to cope with – so give it time to do its job.

 

4 - Get plenty of sleep

 

  • Make sure the room you sleep in is dark enough – too much light will stop you getting to sleep and can interrupt the natural rhythm of your sleep too.
  • Switch off your PC a couple of hours before bedtime – an active mind does not promote sleep.
  • Take a relaxing hot bath with Epsom salts; these contain magnesium sulphate which encourages sleep.
  • Avoid late night caffeinated drinks – stimulants like coffee will keep you awake.
  • Ban TV in the bedroom – it keeps the brain active and inhibits sleep.

 

5 - Make use of nature’s immune boosters

 

Fruit and veg rich in vitamin C such as kiwi, broccoli, berries and peppers should definitely be top of your list but there are other plants that offer amazing immune supportive properties and some of them may be even be growing in your garden!

  • Wild Garlic – research has found the species Allium ursinum to have strong antimicrobial activity and is particularly effective against salmonella and E coli, both strains of bacteria that cause severe diarrhoea, headaches and abdominal cramps.
  • Oyster mushrooms – contain chemical components called Beta-glucans which are naturally occurring polysaccharides. These substances boost immunity by activating several immune system cells.
  • Elderberry – has been used for centuries to treat respiratory illnesses such as colds and flu. Evidence suggests that compounds it contains may help to reduce swelling in the sinuses and relieve nasal congestion. Studies using black elderberry extract have found that it reduces the duration of flu symptoms by up to 4 days. Its effects are enhanced when combined with vitamin C.

 

References

  1. Akramie`ne D, Didziapetriene J, Kevelaitis E and Kondrotas A . Effects of beta-glucans on the immune system. Medicina (Kaunas). 2007; 43(8):597-606.
  2. Beals JW, Davis JL, Paris HL, et al. Liposomal-encapsulated Ascorbic Acid: Influence on Vitamin C Bioavailability and Capacity to Protect Against Ischemia–Reperfusion Injury. Nutrition and Metabolic Insights. 2016; 9:25-30.
  3. Besedovsky L, Born J, Lange T et al. Sleep and Immune Function. Arch - Eur J Physiol. 2012; 463: 121.
  4. Branković S et al. Influence of different wild-garlic (Allium ursinum) extracts on the gastrointestinal system: spasmolytic, antimicrobial and antioxidant properties. J Pharm Pharmacol. 2017; 69(9):1208-1218.
  5. Brown D. Pelargonium sidoides Extract (EPs 7630). Alternative Treatment of Acute Upper Respiratory Tract Infections. Natural Medicine Journal. 2009; (1), 12.
  6. Daly JM,  Liberman J, Reynolds J, Shou J and Sigal RK. Effect of dietary protein and amino acids on immune function.Crit Care Med. 1990;18 (2):S86-93.
  7. Gleeson M et al. Exercise, Nutrition and Immune Function. Journal of Sport Sciences 2004; 22: 115-25.
  8. Traub M. Benefits of Elderberry for .symptoms of Common Cold in Air Travelers. A randomized, placebo-controlled trial. Natural Medicine Journal 2016; (8), 101.
  9. University of Maryland. Elderberry. http://www.umm.edu/health/medical/altmed/herb/elderberry. [accessed 25.11.17]
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Vitamin CHealth698d51a19d8a121ce581499d7b701668Thu, 05 Apr 2018 00:00:00 +0100
Could B vitamins help banish the moody February blues?https://www.abundanceandhealth.co.uk/en/blog/post/110-could-b-vitamins-help-banish-the-moody-february-blues You would think that by February most of us would be feeling a little more cheerful what with spring just around the corner. But according to statistics, February is actually the month when the number of people suffering from depression tends to peak. This is the month when you may find that your normal coping strategies for dealing with stress, unsettled relationships, fewer daylight hours and freezing cold weather just don’t seem to be as effective. 

If the February blues have taken hold of your mood, then it’s a good idea to lighten up your lifestyle. Start by avoiding alcohol as this is a natural mood suppressant, next make sure you get out in the fresh air every day, even if just for a quick 15-30 minute power walk around the block and then set some time aside to review your food habits and nutritional status. 

Are you getting enough B vitamins?

When it comes to foods and nutrients that contribute to mood and vitality, many nutritionists are likely to point you in the direction of B vitamins. This family of vitamins is found naturally in complex carbohydrates and wholegrains but these vitamins are often depleted during times of stress or when you’re burning the candle at both ends. 

3 good reasons to check your Bs

Reason 1: To start with B vitamins are found in wholegrain foods so if you tend to buy the white stuff (white bread, white pasta, white rice) instead of the wholegrain options then you could be depleting your B vitamin status. B vitamins can also be found in mushrooms, lentils and pulses so adding these to your weekly shop is a smart move.

Reason 2: B vitamins are water-soluble which means they can be quickly leached from food during cooking. For instance, when boiling grains in water and draining away the cooking water some of the B vitamins go to waste.

Reason 3: Because B vitamins are water-soluble they are not stored in the body, which means they may become easily depleted. Since these vitamins have so many important roles to play in our health and physiology the body needs a plentiful supply. This means a daily intake of B-vitamins is pretty important especially if you want to lift your energy and mood because certain B vitamins are involved with brain chemistry and metabolism. Check out these amazing health benefits for all the different types of B vitamins… 

  • Vitamins B1, B2, B5, B6, B12 and niacin, contribute to normal energy yielding metabolism. 
  • Vitamins B2, B6, B12, niacin and folate contribute to reducing tiredness and fatigue. 
  • Vitamins B1, B6, B12, biotin, folate and niacin contribute to normal psychological function.
  • Vitamins B1, B2, B6, B12, biotin, folate and niacin contribute to normal functioning of the nervous system.
  • Vitamin B5 contributes to normal mental performance and the normal synthesis of some neurotransmitters.

What about B-vitamin supplements, are liposomal supplements the best?

A high-quality liposomal supplement such as Altrient offers the full spectrum of B vitamins and important minerals including zinc, selenium and chromium. These specific minerals have been carefully chosen to complement the mood and energy enhancing formula. Zinc for its contribution to cognitive function, selenium for its contribution to thyroid function and chromium because of its contribution to the maintenance of normal blood glucose levels – an absolute must if you want to sustain your energy levels throughout the day.

Most importantly Altrient liposomal supplements are delivered into the body in a form that is highly absorbent for a speedy route into the bloodstream and fast-track transport to cells where you need it most.

Top tips for a sunny disposition

Tip 1 – Brain boost!

The brain is a melting pot of cerebral activity sending out important signals and instructions 24/7 and there are some complex interactions that occur to help generate different moods, feelings, emotions and sense of well-being. These are all formed from a delicate balance of brain chemicals called neurotransmitters all with unique ‘feeling’ characters – happiness, relaxation, anxiety, alertness and tension to name but a few. 

Since vitamin B5 contributes to the normal synthesis of some neurotransmitters, it makes sense to utilise its brain health benefits. What’s more vitamins B1, B6, B12, biotin, folate and niacin all contribute to normal psychological function, so if you’re looking to stay on the right side of ‘happy’ supplementing with liposomal B vitamins might be the answer. 

Tip 2 - Stress buster

There’s no doubt that a hefty dose of stress may leave you feeling knocked sideways and prolonged stress could leave you feeling depleted and washed-out. Unfortunately, we now have many more stressors than our ancestral physical body was originally designed to deal with. 

There’s no halfway house with the stress response – once that stress switch has been tripped an all-in fight-or-flight response is launched! Thankfully, there’s one specific B-vitamin, called pantothenic acid or B5 that may save the day. Vitamin B5 contributes to the normal synthesis and metabolism of steroid hormones, helping to support the adrenal glands in the production of stress hormones. 

Signs of adrenal fatigue include low energy, low mood, palpitations, light-headedness, anxiety, lethargy and poor sleep. Looking after your adrenal glands whilst also taking steps to reduce your stressors is a good foot forward on the path to a better, brighter mood.

Tip 3 - Monthly hormones

Most of the time our mood is mainly influenced by external factors but for some women, the ebb and flow of monthly hormones may create cyclical mood fluctuations that are hard to handle. In fact, there is one particular sub-group of Premenstrual Syndrome known as PMS-D for which the predominant symptom is depression lasting up to 7-10, or in some severe cases 14 days before menstruation. Researchers have discovered that for women suffering from PMS-D fluctuating oestrogen levels causes serotonin (our happy neurotransmitter) receptors in the brain to be desensitised, explaining the experience of depression during this phase of their cycle. Nutrients such as vitamin B6 have been found to contribute to the regulation of hormonal activity, which may offer some support during cyclical symptoms. 

Tip 4 - Mission metabolism

There is a direct link between exercise and mood, which is why exercise gives you that feel good factor. Exercising helps to offset stress, support metabolism, oxygenate body cells and encourage circulation to the brain. Many nutrients particularly vitamins B1, B2, B5, B6, B12, niacin and biotin contribute to normal energy yielding metabolism, which is just what you need to help create movement and make ‘action’ happen.

The last thing you want to do if you’re feeling depressed is pound the treadmill or run a marathon but getting more active even with just a brisk walk around the block could really help to lift your metabolism and your spirits.

Tip 5 - Daylight dawning

You can’t expect everybody to be happy all the time! This phrase rings oh so true for those who suffer from Seasonal Affective Disorder commonly known as SAD. People who suffer from SAD are ultra-sensitive to the reduction in daylight hours which sets their mood compass to point towards depression from the onset of winter all the way until spring arrives. This is a really impactful condition where the depression may often interfere with their ability to perform at work, interact socially and cope with stressful situations. 

Using a daylight bulb could help to increase the depleted serotonin levels which underpin this condition. Additionally, a diet rich in leafy greens, beans, nuts and wholegrains may help to support your mood. Vitamins B1, B6, B12, biotin, folate and niacin are important components of these types of food because of their contribution to normal psychological function.

Susie Debice BSc Hons, Dip ION, Food Scientists and Nutritional Therapist

REFERENCES

  1. Eva Calvaresi, Janet Bryan, B Vitamins, Cognition, and Aging: A Review, The Journals of Gerontology 2001; B, 56, 6: 337– 339,https://doi.org/10.1093/geronb/56.6.P327.
  2. Payne ME, Jamerson BD, Potocky CF, Ashley-Koch AE, Speer MC, Steffens DC. Natural food folate and late-life depression [published correction appears in J Nutr Elder. 2010 ;29(1):113]. J Nutr Elder. 2009;28(4):348–358. doi:10.1080/01639360903417181
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Vitamin BHealthVideo5f93f983524def3dca464469d2cf9f3eThu, 08 Mar 2018 00:00:00 +0000
How to avoid the flu – Arm yourself with Vitamin C!https://www.abundanceandhealth.co.uk/en/blog/post/109-how-to-avoid-the-flu-arm-yourself-with-vitamin-c Reports from the NHS suggest that the number of flu victims this winter has been higher than seen for nearly a decade.

A healthy robust immune system is the best protection against falling victim to the latest flu virus and a big part of the solution may be a daily dose of Vitamin C.

Increasing your intake of this vital vitamin could be one of the easiest ways you can steer clear of the dreaded lurgy and you may even find other problem areas like joint pains and poor skin start to improve.

How Vitamin C Supports Immunity

It is fairly well recognised that vitamin C can help us during the winter months in particular to ward of colds and flu. This is for a number of reasons:

  • Large doses of vitamin C have been found to assist in the production of substances called interferons that are needed to activate the immune system against viruses.
  • Several cells of the immune system accumulate vitamin C and need it to perform their tasks.
  • A deficiency in vitamin C results in a reduced resistance to certain pathogens.
  • An increased supply of vitamin C enhances many immune system functions.
  • Vitamin C concentrations in the blood plasma and white blood cells decline during infections and stress.
  • Vitamin C enhances the production and function of specific white blood cells that devour pathogens and release enzymes to destroy them.
  • Vitamin C increases the activity of anti-microbial and natural killer cells.
  • Vitamin C’s powerful antioxidant activities protect cells from free radical damage generated during inflammatory conditions such as colds and flu
  • Vitamin C has been found to block the pathways that lead to T-cell death. T-cells can then continue to multiply and attack the infection. 

Skin Health, Vitamin C and Your Immunity

The skin is the body’s largest organ and plays an important role in immunity. It provides a strong physical barrier against potentially damaging environmental factors, which includes a constant barrage of insults from microbes.

The skin also functions as an immunological barrier by continuously sampling the bacteria that colonise the skin. Specialised receptors on skin cells recognise pathogenic intruders and initiate an immune response, which triggers the release of antimicrobials.

Maintaining optimum skin function requires a constant production of collagen a protein that forms the body’s connective tissue. This not only holds the skin together but also helps to support the blood vessels that supply nutrients and oxygen to the skin helping it to maintain its protective functions.  

Vitamin C is an important co-factor in the synthesis of collagen which is dependent on regular and adequate supplies. If there is a deficiency in vitamin C, collagen production is interrupted which can have a detrimental effect on skin health and barrier function. Without the skin’s protective shield ill health would soon follow.

How Much Vitamin C Do You Need?

This is a vital nutrient that cannot be synthesised by the body so dietary sources are essential. Meeting the NHS guidelines of 5-a-day of fruit and vegetables is the best way of gaining sufficient vitamin C - variety and colour is the key when filling your plate. 

Supplements can help to bridge the gap if your diet is poor. The recommended daily intake of vitamin C for adults is only 75 mg to 120 mg, with an additional 35 mg for smokers. The upper tolerable level is 2000mg for adults due to the fact that some people experience some gastric discomfort and diarrhoea when taking very high doses of vitamin C. This only applies to standard oral vitamin C products and can be avoided by taking liposomal supplements such as ‘Altrient C’.

What sets Altrient C apart from other forms of Vitamin C?

All other forms of vitamin C come up against an absorption barrier that vastly limits the level of vitamin C that can enter the bloodstream. The large amount of vitamin C that doesn’t get absorbed, gets flushed. However, Liposomal Vitamin C effectively slips across the intestinal wall and into the blood.

This type of Vitamin C also doesn’t get broken down until it actually reaches the part of the body that needs it most. That’s because it is able to completely bypass the very restrictive nutrient transport system that radically limits the bioavailability of all non-liposome encapsulated forms of vitamin C. Recent clinical trials suggest that Liposomal Vitamin C is able to produce serum levels of vitamin C nearly double that thought theoretically possible with any oral form of vitamin C.

Traditional forms of Vitamin C severely limit the amount you can take orally. If you take more than 1 or 2 grams of traditional Vitamin C, the ascorbic acid in the intestines will cause gastric distress including gas, cramps, and diarrhoea. Much of the Vitamin C will be eliminated in loose stool and in the urine. A very small percentage (as little as 12%) of ordinary Vitamin C actually gets absorbed into the bloodstream. The human digestive system was never designed to digest large doses of Vitamin C in any form orally!

However, Liposomal Vitamin C allows you to take Vitamin C orally, bypass the digestive system and deliver it fresh and intact into the bloodstream. Utilizing “Liposomal Encapsulation Technology”(LET), it radically changes the way Vitamin C is delivered to the bloodstream.

Higher therapeutic levels may be appropriate for some conditions but this should only be administered under the advice of a qualified health practitioner.

Although it isn’t possible to be in a totally bug-free environment, you can take steps to keep your immune system in tip-top shape so it’s ready for anything. The good thing is - it’s never too late to improve your diet and start making changes!

However, nutrients rarely work alone in the body and may exert their benefits more effectively by working alongside other micronutrients. So whilst topping up with vitamin C is likely to give added insurance against winter bugs, it is worth remembering to get a range of health-giving nutrients by making sure you eat a varied and balanced diet.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

Abdel-Wahab O et al. Restoration of TET2 Function Blocks Aberrant Self-Renewal and Leukaemia Progression. Cell, 2017.

Akhilender Naidu K. Vitamin C in human health and disease is still a mystery? An overview. Nutrition Journal  2003, 2:7.

Cass H and English J.The Collagen Connection. Nutrition Review 2003.

Harrison FE, May JM. Vitamin C Function in the Brain: Vital Role of the Ascorbate Transporter (SVCT2). Free radical biology and medicine. 2009;46 (6): 719-730.

Kuo SM (2013) The Multifaceted Biological Roles of Vitamin C. J Nutr Food Sci 3: 231

Leliefeld PHC, Koenderman L, Pillay J. How Neutrophils Shape Adaptive Immune Responses. Frontiers in Immunology. 2015;6:471.

McRae MP. Vitamin C supplementation lowers serum low-density lipoprotein cholesterol and triglycerides: a meta-analysis of 13 randomized controlled trials. Journal of Chiropractic Medicine. 2008;7(2):48-58.

University of Maryland Medical Centre. Vitamin C.http://www.umm.edu/health/medical/altmed/supplement/vitamin-c-ascorbic-acid. [accessed 23.10.17].

Vitamin C for preventing and treating the common cold

H Hemila, E Chalker - Cochrane Database Syst Rev, 2013 - Wiley Online Library

Oyinloye, B.E.; Adenowo, A.F.; Kappo, A.P. Reactive Oxygen Species, Apoptosis, Antimicrobial Peptides and Human Inflammatory Diseases. Pharmaceuticals 2015, 8, 151-175.

Grice EA, Segre JA. The skin microbiome. Nature reviews Microbiology. 2011;9(4):244-253.

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Vitamin CHealth2723d092b63885e0d7c260cc007e8b9dFri, 23 Feb 2018 00:00:00 +0000
How Strong is Your Heart this Valentines Day?https://www.abundanceandhealth.co.uk/en/blog/post/108-how-strong-is-your-heart-this-valentines-day February is as good a time as any to get thinking about whether your heart’s in good shape.

There are a number of factors that affect your heart health both physical and emotional, so you need to consider both areas if you want to live a long and healthy life with a good dose of romance thrown in for good measure!

Emotions and the Heart

The link between emotions and heart health has been studied extensively resulting in evidence that shows high levels of stress are associated with coronary heart disease (CHD). Furthermore, experts have found that emotional stress is a better predictor of death from cardiovascular disease than smoking.

According to the British Journal of Medical Psychology, people who had the most difficulty managing their stress levels had a 40% higher death rate than those who did not. 

Social isolation, frustration, anxiety, depression, aggression, hostility and lack of social support all place a tremendous stress on the body which contributes to the progression of CHD. Other lifestyle factors also play a part in developing poor heart health: 

  • Excessive stress at work
  • Shift work
  • Bereavement
  • Marital stress

How emotions affect your health

The physical manifestation of adverse emotions such as those mentioned above can often be linked to the stress hormones. These feelings frequently result in physical symptoms such as palpitations, abnormal heartbeat and muscle tension despite the absence of physical activity. 

Stressful emotions trigger the brain to release stimulating hormones that raise your blood pressure and blood sugar levels. This prompts a cascade of biochemical mechanisms in your body that are designed to protect you from potentially threatening events.

In acute episodes, your body manages these fluctuating hormones very effectively, but in chronic situations, it can eventually lead to inflammation, an increase in blood clotting factors and diabetes which are all well-known risk factors for CHD. Stress also affects the rate at which the body can clear unhealthy fats from your arteries.

 

Coping mechanisms

When you feel overwhelmed, it can be very difficult to cope with. You might not feel motivated to exercise or eat healthily but you can make small changes. A good start is to build up positive social connections. Spend more time with friends and family, join a group in your community or take up a hobby.

Evidence shows that supportive social relationships and positive psychological tools help to reduce stress and depression. Even though it may seem like a chore at times, regular exercise is one of the simplest ways to raise your happy hormones, and reduce stress.

 

Top tips for improving your mood:

  • Put on your favourite record and dance around the room
  • Learn a relaxation technique such as deep breathing or meditating
  • Treat yourself to a massage or beauty treatment
  • Take your dog for a walk
  • Buy yourself some flowers
  • Be kind to someone

 

Nutrition and your heart health

The global population is expanding which brings increasing pressure to increase the production of food. As a result, we have intensive farming practices which have compromised the nutrient content of the soil food is grown in meaning diet alone cannot always provide adequate levels of essential nutrients.  It pays to eat organic foods and includes supplements that can be tailored to support cardiovascular health.

 

How to reduce your risk of heart disease:

  • Increase fibre which helps to maintain healthy cholesterol levels. Flaxseeds, oats, whole-grains, beans and fruits are good choices.
  • Include garlic in your diet regularly; it helps to lower blood pressure and keep your arteries healthy.
  • Increase foods like broccoli, berries and peppers that are rich in the powerful antioxidant vitamin C. This nutrient helps to maintain healthy blood flow and cholesterol levels.
  • Add some turkey, pork or peanuts into your menus. These contain the amino acid arginine used by the body to make nitric oxide, which dilates blood vessels helping to improve blood flow.
  • Eat a portion of oily fish at least twice a week. Salmon, mackerel and fresh tuna contain anti-inflammatory substances known to be beneficial to heart health.
  • Re-think your lifestyle: Lose weight (if appropriate), stop smoking, exercise more and reduce stress – try yoga or meditation. These changes may reduce your risk of CHD by half.

 

Supplements to support your heart:

 

R-Alpha Lipoic Acid (R-ALA)

ALA helps to recycle heart-healthy antioxidants such as vitamin C and E and has been found to offer a protective effect against cardiovascular disease. Furthermore, its beneficial effects are increased when taken in supplement form. Animal studies have shown that supplementing with ALA can lower triglycerides, reduce blood vessel inflammation, prevent the formation of arterial lesions and reduce weight gain – all risk factors for CHD.

 

Acetyl L-Carnitine

Acetyl-L-Carnitine helps to produce energy in the mitochondria – the powerhouses of the cells which are highly concentrated in the heart. It also reduces oxidative stress which improves mitochondrial function. Dysfunction of the mitochondria is thought to affect the regulation of blood pressure and vascular tone.

Research has shown that patients treated with Acetyl-L-Carnitine following an acute myocardial infarction reduced their risk of death by 27%. Angina was reduced by 40% and ventricular arrhythmias by 65%. Another trial administering a combination of Acetyl L-Carnitine and R-Alpha Lipoic Acid resulted in significant blood pressure lowering effects amongst patients with coronary artery disease.

 

Omega 3 essential fatty acids

Oily fish, walnuts and seeds are a good source of essential fatty acids, which help to support healthy arteries, normal cholesterol levels, blood flow and normal heart rhythm. Thousands of studies support the importance of omega-3 fatty acids for maintaining cardiovascular health. Large doses of Omega 3 have been found to cut the risk of a heart attack by 30%.

 

A Vitamin B complex

It’s not commonly known but excessively high levels of the amino acid homocysteine are an independent risk factor for CHD. This is because it promotes the deposition of sticky, artery-hardening platelets in blood vessels. Vitamin B6, folic acid and B12 help to reduce the concentration of homocysteine in the bloodstream maintaining normal healthy levels.

Researchers have identified that women who eat more vitamin B6 and folate-rich foods can lower their risk of stroke and heart disease, men also benefit by reducing their risk of heart failure. Supplementing is recommended as the average dietary intake of these B vitamins is often too low.

 

Shop wisely when choosing supplements….

For the body to benefit nutrients have to be effectively absorbed which isn’t always the case with poor quality products. Research has shown that liposomal supplements such as Altrient B have far greater bioavailability than standard oral supplements, delivering up 98% of the essential nutrients directly to the cells that need them.

Jacqueline Newson BSc (Hons) Nutritional Therapy 

References

  1. Arnold S, Lonn E, McQueen M et al. Homocysteine lowering with folic acid and b vitamins in vascular disease. N Eng J Med. (2006): 354 (15): 1567-77.

  2. Atkins R, Branley P, Hutchison B, et al. Cardiovascular morbidity and mortality in atherosclerosis and folic acid supplementation trial (ASF AST) in chronic renal failure: a multicenter, randomized, controlled trial. J Am Coll Cardiol. (2006) 47 (96): 1108.

  3. Clayton P (2004). Health Defence. Accelerated Learning Systems: Bucks UK.

  4. Khayyam-Nekouei Z, Manshaee G, Neshatdoost H, Sadeghi M and Yousefy A. Psychological factors and coronary heart disease. ARYA Atherosclerosis. 2013; 9 (1):102-111.

  5. Cui R, Date C,  Iso H, Kikuchi S and Tamakoshi A for the Japan Collaborative Cohort Study Group. Dietary Folate and Vitamin B6 and B12 Intake in Relation to Mortality From Cardiovascular Diseases. Japan Collaborative Cohort Study. Stroke, 2010.

  6. Diez-Roux AV et al. Psychosocial Factors and Risk of Incident Heart Failure. The Multi-Ethnic Study of Atherosclerosis. Circulation: Heart Failure.2016; 9: e002243.

  7. Gokce N et al. Effect of Combined Treatment with Alpha Lipoic Acid and Acetyl L-Carnitine on Vascular Function and Blood Pressure in Coronary Artery Disease Patient. J Clin Hypertens (Greenwich). 2007; 9, (4): 249–255.

  8. Low CA, Matthews KA and Thurston RC. Psychosocial factors in the development of heart disease in women: current research and future directions. Psychosomatic medicine. 2010;72, (9):842-854.

  9. NIH. Carnitine. https://ods.od.nih.gov/factsheets/Carnitine-HealthProfessional/. [accessed 21.11.17].

  10. Oregon State University. "Lipoic Acid Could Reduce Atherosclerosis, Weight Gain." ScienceDaily. ScienceDaily, 17 January 2008. andlt;www.sciencedaily.com/releases/2008/01/080114162506.htmandgt;.[accessed 10.11.17]

  11. Warren C. Emergent Cardiovascular Risk Factor: Homocysteine. Prog. In Cardio. Nursing. 2002; 17,(1), 35-41.

 

 

 

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Acetyl L-CarnitineR-Alpha Lipoic AcidVitamin BHealthVideoa3c65c2974270fd093ee8a9bf8ae7d0bMon, 12 Feb 2018 00:00:00 +0000
Liposomal Glutathione is your secret weapon for a successful dry January!https://www.abundanceandhealth.co.uk/en/blog/post/106-liposomal-glutathione-is-your-secret-weapon-for-a-successful-dry-january

Giving up the booze is the main objective of dry January but by utilising the nutritional support of a clever antioxidant called glutathione you can add an extra layer of success.

The UK has a very intense binge drinking and eating culture and there’s one time of year when this particularly plays out – Christmas and New Year. If you’ve indulged in a heavy drinking schedule over the winter festivities the thought of being booze-free could sound like a welcome break!

Toxic overload

Where you have overindulged on alcohol or rich foods over the festive period it’s your liver and body cells that have taken a hit and could now benefit from some much-needed TLC. Cutting out the booze will certainly give your body a clean window to help repair the damage done. Every cell in the body contains a powerful antioxidant enzyme called glutathione which forms an integral part of our defence system ridding the body of harmful pollutants and protecting cells from harm. During prolonged periods of indulgence, glutathione levels can take a nose dive leaving cells vulnerable. Make your dry January a restorative one by supplementing with liposomal glutathione to help replenish cellular glutathione livers and boost liver detoxification and function. Make sure it’s a high-quality super absorbent variety such as Altrient liposomal glutathione.

As the party season draws to a close and the decision to be booze-free gets implemented a wave of tiredness can hit you like a ton of bricks. As you make your way into dry January your comfy sofa may be looking far more desirable than your work desk so finding ways to recharge your energy and vitality is at the top of your to-do list. When it comes to energy and metabolism it’s vitamins B2, B3 (niacin) B5, B6 and folate which work in combination to help reduce tiredness and fatigue and join forces with biotin and B12 to help ensure normal energy-yielding metabolism is achieved. Altrient Vitamin B and Mineral Complex delivers these vitamins in a highly absorbable liposomal form acting as a superhero for your New Year energy restoration project.

 

Stress Check

Digging deep to tap into that extra bit of willpower to keep your dry January on track can at times feel rather stressful and it’s stress that enhances cravings for alcohol. Keeping your adrenal glands well supported is a good strategy when it comes to stress management. Vitamin C acts as a tremendous support for the adrenal glands preventing them from becoming depleted during times of prolonged stress and emotional turmoil. Taking 1-3 sachets of Altrient vitamin C, a day helps to keep blood levels of vitamin C topped up which in turn aids resistance to stress, meaning you are less likely to think about alcohol – good news when you are looking at achieving 28 booze-free days!

Immune facts

Drinking alcohol, especially if excessive, tends to have a negative impact on the immune system and this is the time of year when you need your immune system to be as alert and as effective as possible. There are two essential nutrients that help to recharge the immune system and protect cells. Vitamin C has anti-viral and anti-bacterial properties and R-Alpha Lipoic Acid enhances cellular protection and actually help to regenerate other antioxidants that play a key role in the immune system.

 

Susie Perry-Debice Nutritional Therapist

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GlutathioneHealthf0935e4cd5920aa6c7c996a5ee53a70fWed, 10 Jan 2018 00:00:00 +0000
Christmas SOS Survival Guide! Liposomal Vitamin C, Vitamin B’s and Glutathione to The Rescue.https://www.abundanceandhealth.co.uk/en/blog/post/104-christmas-sos-survival-guide-liposomal-vitamin-c-vitamin-bs-glutathione-to-the-rescue Christmas is a magical time of year – but let’s be clear this phrase is mainly for people under the age of 10, right? Because once the myth of Santa has been busted open there’s plenty of disappointments that follow. As an adult or a parent, Christmas can become an endurance test that can leave you feeling financially rinsed, emotionally and physically exhausted and wanting to head straight to a detox retreat!

So how, do we restore and maintain a sense of joy, happiness and good health at this extremely taxing time of year? Well, here’s our Christmas SOS survival guide!

 

Get organised – have a more relaxing Christmas!

This year, with a bit of high powered organisation, you can have a relaxing and magical Christmas!

When it comes to the festive season there are three things you need to be on top of – presents, food and drinks and family! Write a list of everyone you would like to buy presents for with corresponding gift ideas so that you can do a focused Christmas presents shopping trip as early in December as possible – the longer you leave it, the busier the shops are going to be!

Don’t leave wrapping presents to Christmas eve. Instead, wrap them the day you buy them as this will automatically lift a layer of stress and you will feel super organised!

As for the food and drink – the best tip here is to reserve an online supermarket delivery slot and get your essentials checked out as soon as you can - you can always add things to your online order up to 12 hours before your delivery! This will save you loads of time shopping and queuing in the supermarket which considerably reduces Christmas stress.

One of the biggest sources of stress at Christmas can be family dynamics. Take a moment to think about your troublesome relationships, sometimes a small gesture of goodwill or thoughtfulness can speak volumes and can help to settle down anxious relationships and allow for an easier less stressful Christmas Day to unfold.

 

Stress Busters – Liposomal Vitamin C and Vitamin B Complex

Your adrenal glands (the glands that pump out stress hormones) are going to be working overtime in the lead up to Santa’s big day!

One way to keep these glands in tip-top condition, so that stress does not get the better of you, is to supplement with liposomal C and B vitamins. Both these vitamins are water-soluble which means they can’t be stored by the body and a daily dietary intake is essential.

Snacking on berries and switching refined carbs (the white versions) to whole grain carbs (the brown versions) provides a better dietary supply of both these vitamins. But, it’s actually really beneficial at this rather intense time of year to buy yourself some high-quality liposomal health supplements, such as Altrient Vitamin C and Altrient Vitamin B and Mineral Complex to help support adrenal function and protect you from the signs of stress – tiredness, mood swings, poor sleep, anxiety and feeling overwhelmed.

Liposomal supplements are preferable because they are quick to get absorbed and the nutrients get delivered to cells that need them most – a great way to maintain your Christmas sparkle!

 

Boosted protection from liposomal vitamin C

Let’s face it – it’s cold, wet and miserable outside and with the central heating on full blast, your body is constantly fighting off those infectious Christmas critters!

Airborne viruses and bacteria are having their own seasonal festivities and the last place you want these bugs to party is in your body! This is where liposomal vitamin C comes to the Christmas rescue, this clever vitamin has natural anti-viral and anti-bacterial properties, plus it has the ability to boost immune cell function and effectiveness - an absolute must if you want to get through the winter wonderland without a cold, runny nose, sore throat or chest infection!

 

Keep it clean with liposomal glutathione

It’s not unusual for Christmas to be drenched in alcohol! This increase in alcohol consumption coupled with a tendency to eat more fatty foods at Christmas parties means your liver is working its socks off!

One way to offset a season of booze and food-related hang-overs is to supplement with liposomal glutathione. This powerful nutrient works really well to support detoxification, giving your liver and cells a helping hand to eliminate all the toxins that can build up with all the festive overindulgence.

Liposomal supplements are your secret weapon this Christmas…let them help you sparkle!

Susie Perry-Debice

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Vitamin CGlutathioneVitamin BHealthVideoc9e1074f5b3f9fc8ea15d152add07294Fri, 22 Dec 2017 00:00:00 +0000
Christmas day is on the horizon, quick - grab some Glutathione and prepare for the annual food and drink overload!https://www.abundanceandhealth.co.uk/en/blog/post/105-christmas-day-is-on-the-horizon-quick-grab-some-glutathione-and-prepare-for-the-annual-food-and-drink-overload There are very few people that can actually say they don’t overindulge on Christmas day and why not? Once a year you can give yourself the excuse to enjoy delicious foods and your favourite tipple with the people you love the most. So dig out your Santa jumper, dust down your cookery books, uncork the Prosecco and prepare for a sensational Christmas - but above all be prepared…

Making the most of the festivities without coming out of it worse for wear requires some real determination and careful planning. The average person consumes a whopping 8000 calories of food and drinks on Christmas day. It would be difficult to survive all this excess without gaining a few extra pounds, or giving your liver an extra work-out.

A big part of the reason you feel so dreadful after Christmas is entirely due to the demands of your digestion and liver - unless of course, you pick up a seasonal bug too. But if you stock up on a few extra ingredients, choose some quality supplements and follow our five top tips, you should escape some of the worst after-effects of Christmas and step into the new-year as fresh as a daisy!

 

1. Eat a healthy, hearty, breakfast

Try and take a swerve from the usual pre-breakfast chocolate box binge and instead lovingly prepare yourself a mouth-watering but healthy breakfast. It can still be deliciously indulgent but far less sugar-laden which potentially will keep you feeling fuller for longer and stop you snacking on ‘naughtier’ foods before the big lunch.

Smoked salmon and scrambled eggs always go down a treat on Christmas morning and is a nice light follow up after a healthy bowl of muesli soaked in orange juice and topped with berries and yoghurt. Both of these clever breakfast choices will supply you with ample protein, a good dose of brain foods and an array of essential nutrients to raise your energy levels for the day ahead.

Sprinkling some lecithin granules onto your muesli will also help your body to digest and process the surge in fatty foods you’re likely to eat over the festive season.

Another trick is to load up your muesli with some nuts, figs and dates, which are crammed full of zinc and iron - needed to produce digestive juices, support immune function and boost energy. Low levels of stomach acid are one of the main causes of indigestion - a common complaint over Christmas.

 

2. Avoid sugar

A big ask on Christmas day I know, but sugar really has a detrimental effect on your immune system leaving you far more prone to picking up winter bugs.  Coming down with a cold or flu leaves you less able to cope with the additional non-stop seasonal obligations and just adds to that general lousy feeling that follows the annual festivities.

If you absolutely can’t resist delving into the chocolate box give yourself some added protection by topping up on vitamin C.  This old favourite really does deliver when it comes to winter protection, but you need to choose carefully to get maximum results.

Your best bet is a really well-absorbed supplement like Altrient C. This unique liposomal formula is streets ahead of standard vitamin C because of its innovative delivery system that ensures up to 98% of the vitamin C is carried directly to the cells that need it.

You can also make sure you eat a good range of immune-enhancing foods such as yellow, red and orange peppers, sweet potatoes, dark greens and carrots. These can be easily incorporated into tasty side dishes to accompany roast turkey and are a guaranteed source of carotene known for its immune-supportive activities.

 

3. Aid your digestion

Generally overeating can leave you feeling bloated and sluggish with a lot of wind and often constipated too. Foods like onions, garlic artichoke and leeks offer a helping hand because they are great for encouraging the growth of friendly bacteria which help to aid digestion, reduce wind and promote regular bowel movements. 

Adding bitter greens like rocket and watercress to your pre-dinner salad or your turkey sandwiches can help too because these type of leaves stimulate enzyme production which promotes digestion. Their high fibre content also helps to eliminate waste through the digestive tract. What’s more, bitter greens also promote natural detoxification of the liver something you’ll be thankful for after a few glasses of prosecco!

 

Support your liver

Your liver is the hardest working organ in your body when it comes to eliminating harmful substances from your blood and especially so at Christmas when you’re placing extra demands on it.

Several Amino acids are needed to support liver function but particularly Glutathione. The importance of this specific amino acid cannot be understated when it comes to supporting liver detoxification. It plays a vital role in helping to neutralise and remove the toxins that continuously filter through your liver on a daily basis.

Glutathione is not something easily obtained from foods so it’s worth investing in a really well-absorbed supplement in the lead up to and over the Christmas period. Liposomal supplements have been found to perform far better than standard supplements and can deliver the essential nutrients like glutathione directly to the cells and tissues that need it.  For this reason, Altrient Glutathione is a firm favourite amongst nutrition experts.

Cut down on alcohol 

What?!!! I know…..Christmas is not Christmas without a bottle of bubbly and a Bailey’s or two but you can still have your cake and eat it (within reason). Just alternate each alcoholic drink with a glass of water, which will dilute the alcohol considerably leaving you much more able to enjoy the whole day without feeling frazzled.

Drinking lots of water will keep you hydrated and helps your liver to filter out more toxins and harmful substances, allowing it to work faster and increase your energy levels. You’ll be able to sail through dinner and even stay awake for charades!

Remember to sip your drink slowly too – this gives the liver time to metabolise the alcohol and will help to reduce how much you drink overall.

If you nibble on nuts and seeds at the same time it also reduces the rate of alcohol absorbed and provides you with valuable nutrients like selenium and vitamin E that protect and support liver function.

You could also try making your own alcohol-free Christmas punch by mixing orange, apple and cranberry juice together and adding some cinnamon, nutmeg and cloves. Once you’ve warmed it up no-one will know the difference!

Jackie Newson BSc (Hons) Nutritional Therapy 

REFERENCES

Barnes, J. Anderson LA and Phillipson JD. Herbal Medicines: A Guide for Healthcare Professionals. 2nd Ed. London; Pharmaceutical Press; 2002.

British Nutrition Foundation. Christmas and the New Year. https://www.nutrition.org.uk/healthyliving/seasons/christmas-and-new-year.html [accessed 28.8.17.]

Collof JL et al. Glucose metabolism in lymphocytes is a regulated process with significant effects on immune cell function and survival J Leukoc Biol. 2008; 84:949-957.

Jacobs BP et al. Milk thistle for the treatment of liver disease: a systematic review and meta analysis. The American Journal of Medicine. 2002; 113(6):506-15.

Murray MT. The Healing Power of Herbs. 2nd Ed. Rocklin, CA: Prima Publishing; 1995.

Osiecki H. (2008) The Physician’s Handbook of Clinical Nutrition.7thEdition.  Australia: BioConepts Publishing.

PizzornoJ, Murray M. Textbook of Natural Medicine. 3rdEdition.St.Louis: Churchill Livingstone.

Shaker et al. Silymarin the antioxidant component and Silybum marianum extracts prevent liver damage. Food Chem Toxicol. 2010; 48:803-6.

 

 

 

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GlutathioneHealth65b9eea6e1cc6bb9f0cd2a47751a186fFri, 22 Dec 2017 00:00:00 +0000
Getting to Grips with Adult Acnehttps://www.abundanceandhealth.co.uk/en/blog/post/103-getting-to-grips-with-adult-acne Acne can make life hell for both teenagers and adults alike; fortunately, help is at hand with antioxidants like glutathione and vitamin C.

Acne affects over 40 million people in developed nations and continues to be a common skin problem even after adolescence.

It has increased in frequency particularly among adult women with more than half of those over 25 being affected. The two most common forms of acne are:

  • Acne vulgaris which appears as blackheads (comedones), whiteheads (pustules) and inflamed areas (papules). This typically appears at puberty.
  • Acne conglobata, a more severe form, with deep cyst formation and subsequent scarring. Usually appears at a later stage than puberty.

Both are inflammatory conditions occurring in the sebaceous glands of the skin. These produce a mixture of oils and waxes called sebum which is controlled by the male and female sex hormones.

The male sex hormones increase the size of the sebaceous glands and the amount of sebum produced whereas the female hormones have the opposite effect. Male hormones are also involved in the production of keratin in the follicles.

 

Causes of acne

The causes of acne are multi-factorial. Whilst the onset of acne is often thought to be dependent on male hormone production, some studies indicate that it may be due to greater activity of an enzyme called dihydrotestosterone, which converts the male hormone to a more active form.

The severity and progression of this condition is affected by a complex interaction between hormones, sebum, keratin production, and bacteria.

An overproduction of keratin in the follicle cells can result in a blockage, eventually leading to the formation of a whitehead or blackhead. Inflammation then surrounds the area, caused by an overgrowth of bacteria within the sebaceous glands.

The surprisingly high prevalence of acne in adults may be related to antibiotic treatment, which can lead to an overgrowth of unhealthy bacteria. Another potential factor is thought to be the use of oral contraceptives or cosmetics.

More recently evidence suggests that the western diet may play a role in the development of acne.  Acne is not found in populations that consume a Palaeolithic diet which excludes milk and dairy products and also has a low glycaemic load (GL).

Researchers have found that milk activates signalling mechanisms in the body that affect insulin levels. This may contribute to insulin resistance in the same way that a high GL diet does.

Eating too many highly processed, sugary foods in the long term is known to lead to reduced insulin sensitivity. Many acne associated syndromes such as polycystic ovaries are linked to insulin resistance.

Following a low GL diet free from dairy has the potential to improve insulin sensitivity and reduce acne severity. Several trials have shown positive outcomes for acne sufferers on low GL diets. Participants in the trials reported a significant reduction in the size of their sebaceous glands and decreased inflammation.

 

Contributing Factors

Adult acne can be aggravated by stress and a poor diet. In addition, poor elimination of toxins due to constipation and a sluggish liver may increase acne symptoms.  Furthermore, modern life exposes the skin to high levels of oxidative stress which can lead to inflammation.

The main culprits are reactive oxygen species (ROS) – damaging compounds generated from both internal and external sources. Research has found that patients with inflammatory acne had 43% higher production of ROS.  This was significantly more than in healthy subjects.

The key take-home message is:

Follow a low GL diet, reduce inflammation, cut out dairy foods, eliminate toxins, balance hormones and reduce stress.

Here’s how:

Reduce inflammation

Omega 3 essential fatty acids have anti-inflammatory properties, so regularly eat oily fish, such as salmon and mackerel, plus nuts and seeds. 

Zinc plays an important role in reducing the inflammatory response and helps with wound healing. Studies have shown that acne sufferers tend to have low levels of zinc. Introduce foods rich in zinc: pumpkin seeds, poultry, fish, beans and whole grains.

Avoid pro-inflammatory foods that raise blood sugar

  • Sugary, highly processed foods i.e. cakes, sweets, biscuits, crisps, chocolate, ice-cream, pastry, chips.
  • Alcohol, caffeinated drinks, saturated fats of animal origin i.e. red meat, cheese, cream, milk.

Encourage regular bowel movements

This will help to eliminate toxins. Choose high fibre foods:

    • brown rice
    • buckwheat
    • quinoa
    • lentils
    • oats
    • beans
    • barley
    • nuts and seed
    • vegetables

These types of foods also have a low glycaemic index which should maintain normal blood sugar levels, helping to control insulin secretion.

Balance Hormones

Introduce plant sourced phytoestrogen-rich foods into the diet such as soya, tempeh, flaxseeds, legumes, fenugreek and tofu.

Eliminate Toxins  

Spring clean your diet and give your liver a break by reducing potential toxins. Prime culprits are alcohol, smoking and recreational drugs, as well as environmental toxins like plastics, pesticides and household chemicals.

Be Selective with Supplements

Highly absorbable liposomal supplements ensure optimum results!

Vitamin C

Studies have identified that those with acne have significantly lower levels of blood antioxidants. Notably Vitamin C was found to be as much as 40% lower in acne sufferers than their healthier counterparts.

Vitamin C inhibits compounds in the body that are pro-inflammatory, making it ideal for use in inflammatory conditions like acne. According to early clinical observations, supplementing with 800mg to 3g vitamin C daily showed a definite improvement in acne symptoms.

Glutathione

The body relies on this powerful antioxidant to dispose of toxic compounds that create inflammation. Under the constant burden of oxidative stress, particularly in severe forms of acne - glutathione is quickly exhausted.  

Research has verified that the activity of glutathione enzymes integral to antioxidant defence systems are significantly decreased in patients with acne compared to healthier subjects.

A study published in the Journal of cosmetic Dermatology demonstrated the benefits of raising Glutathione levels in reducing acne lesions. After eight weeks, compared to those on placebos acne sufferers found their symptoms had improved by 53%.

Reduce Stress

Exercise daily, sleep well and try relaxing practices like yoga, meditation or Tai Chi.

 

Jacqueline Newson BSc (Hons) Nutritional Therapy

 

REFERENCES

  1. Bowe WP and Logan AC. Clinical implications of lipid peroxidation in acne vulgaris: old wine in new bottles. Lipids in Health and Disease 2010, 9; 1: 141.
  2. Braue A et al. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr 2007;86:107–15.
  3. Danby FW. Acne and milk, the diet myth, and beyond. Journal of the American Academy of Dermatology 2005; 52, 2: 360-362.
  4. Harvard School of Public Health. Nutrition Source. Carbohydrates and blood sugar. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/carbohydrates-and-blood-sugar/ [Accessed 29.5.17]
  5. Ikeno H, Nakata S et al. Decrease in glutathione may be involved in pathogenesis of acne vulgaris. Journal of cosmetic dermatology 2011, 10; 3: 240-244.
  6. Melnik BC. Diet in Acne: Further Evidence for the Role of Nutrient Signalling in Acne Pathogenesis. Acta Derm Venereol 2012; 92: 228–23.
  7. Sahib AS, Al-Anbari HH, Salih M, Abdullah F.  Effects of Oral Antioxidants on Lesion Counts Associated with Oxidative Stress and Inflammation in Patients with Papulopustular Acne. J Clin Exp Dermatol 2012, 3:163.
  8. Telang PS. Vitamin C in dermatology. Indian Dermatology Online Journal 2013, 4;2: 143-146.

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Vitamin CGlutathioneHealthBeautyVideo6974ce5ac660610b44d9b9fed0ff9548Wed, 22 Nov 2017 00:00:00 +0000
Kick Insomnia To The Kerbhttps://www.abundanceandhealth.co.uk/en/blog/post/102-kick-insomnia-to-the-kerb How to improve sleep and tackle insomnia with liposomal nutrients.

As the cold weather and darker days intensify, many of us are searching for ways to hibernate but for some people trying to get some sleep may be a total nightmare! 

Whether your lack of shut-eye is due to a difficult job, a stressful environment or jet lag, not getting enough good quality sleep can lead to serious health problems, including depression and heart disease. Ongoing sleep defi­ciency also affects how well you think, react, work, learn and get along with others.

For many people, the change in daylight hours and cooler days can mean a shift in a low mood, heightened anxiety and trouble sleeping.

Nature not only provides a variety of foods that can help you feel sleepy but there are also plenty nutritional supplements that have been found to instil a sense of calm and improve both the quality and quantity of your sleep. 

B vitamins for blood sugar balance

During the night your mind may be resting but your body is extremely busy resetting cells and body systems ready for the day ahead.

Immune cells are being generated and replenished, body pH is being re-balanced to the preferable alkaline state, cells and body tissues are being repaired and restructured, the nervous system is reset and nutrient co-factors for metabolic reactions are being topped up all over the body. This high level of metabolic activity depletes cellular energy reserves creating dips in blood sugar resulting in disturbed sleep patterns.

Focusing on a diet that helps to prevent blood sugar issues is a good place to start and having a healthy bedtime snack could also help - a nut and seed flapjack, or an oatcake with nut butter.

Supplements can also help smooth over blood sugar issues. Altrient Liposomal Vitamin B and Mineral Complex contains chromium in combination with B-vitamins and cinnamon which aids energy and metabolism during both the day and at night.

Make sure you choose a high-quality liposomal form like Altrient, as this is far more absorbable by the body. It actually reaches the cells that need it instead of just being passed out as waste!

 

Stress-busting vitamin C

A worried mind fuelled by an imbalance of stress hormones can also have a negative impact on sleep patterns.

One way to address the imbalance between stress hormones is to do at least 40 mins of cardiovascular exercise in the evening helping to raise serotonin levels and improve the ability to drop off to sleep.

Stress depletes vitamin C and Altrient C liposomal vitamin C has a fast-acting ability to top up blood levels of this vital nutrient and help restore and reset frazzled adrenal glands (the glands which help your body respond and cope with stress).

Avoiding stimulants such as tea, coffee and alcohol also helps to calm down stress hormones and improve the quality of sleep.

Drinking camomile tea before bed, listening to a meditation CD or reading a book rather than hooking up to a screen are all habits that encourage better sleep.

Nature’s sleepy mineral

According to nutritionists a magnesium deficiency is often associated with restlessness and waking up frequently through the night. Magnesium is found in nuts and seeds and green leafy vegetables so it is definitely worth making sure your diet features these foods on a regular basis!

 

Liver support for sound sleep

The liver is a very active organ being responsible for carrying out over 400 reactions which span the detoxification of harmful chemicals to the processing of many hormones and body fats.

The liver is at its most active at night and in particular between 2 am and 4 am. Some naturopaths believe that if you wake during this time then it can be a sign of dehydration or a sluggish liver.

Cutting down on all those toxic lifestyle habits and processed foods is a step in the right direction. Supplementing with Altrient Glutathione may also help to support liver function and improve your sleep cycle.

Simple ways to happy slumber!

 

Susie Perry-Debice

 

 

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Vitamin CVitamin BHealthVideoec8956637a99787bd197eacd77acce5eTue, 14 Nov 2017 00:00:00 +0000
Simple Ways to Sail Through Menopause!https://www.abundanceandhealth.co.uk/en/blog/post/101-simple-ways-to-sail-through-menopause B-vitamins help offset episodes of menopausal fatigue. A good B-vitamin supplement, reducing caffeine and a blood sugar balancing diet could stop you getting all hot and bothered about the menopause.

Considering nearly all women go through the menopause it’s staggering just how many women are under prepared for this time of life! For most women the perimenopause (initial phase of the menopause) begins around the age of 50 but some women will start a little earlier at 45 and some much later at 55. 

Those who get clued-up and make the effort to get a few dietary and lifestyle changes in place during their 40’s are more likely to experience a milder, shorter (4-year) and more manageable menopause.

However, those women who bury their heads in the sand are likely to have a much longer (10-year) and more troublesome menopause that interferes with their day-to-day life.

 

Hormonal changes

During the menopause the ovaries shut down the production of oestrogen, progesterone and testosterone. This shutting down phase tends to be a bit bumpy and there are days when hormone levels crash for no apparent reason causing the hypothalamus gland to become stressed.

The hypothalamus gland is in charge of your internal thermostat and the stress caused by falling hormone levels creates disturbances causing the hypothalamus to believe that the body is over-heating and reacting by triggering hot flushes, sweats and night sweats in an attempt to cool the body down.

 

Fluctuating energy levels

These fluctuations in oestrogen and progesterone also impact on your metabolism, thyroid function and energy systems often creating days of unexplained and extreme fatigue. This type of fatigue is unresolved by rest or sleep leaving you feeling like even the smallest of tasks is too overwhelming and exhausting and causing your day-to-day life to be put on pause!

There are several dietary and lifestyle factors such as drinking lots of caffeine and alcohol and being inactive that can make these days of fatigue more pronounced.

Swapping the coffee for herbal teas, cutting back on sugar and become more active or taking up a regular exercise class are all steps in the right direction.

 

B-vitamins to the rescue

If there’s one group of vitamins that can help to re-charge and re-boot your energy – it’s the B-vitamins! These vitamins act as co-factors in the enzyme reactions that convert carbohydrates from our food into units of energy called ATP which all our cells can use.

The problem is that the body can’t store these vitamins as they are water soluble so we need a good daily intake to keep our energy and metabolism fired-up!

The B-vitamins are mainly found in complex or unrefined carbohydrates such as brown rice, brown bread, wholegrains and pulses. If you tend to opt for refined carbs such as white rice, white pasta, white bread, cakes, biscuits and pastries and sugary breakfast cereals then you might not be getting all the B-vitamins you need during the phase of your life leaving you vulnerable to episodes of menopausal fatigue.

Liposomal B-Vitamins

One of the smartest ways to give your body a big ‘B’ boost is to take a supplement that contains a liposomal form of B-vitamins like Altrient’s Vitamin B Complex.

This highly bioavailable product surpasses many other standard B complex products due to its high-quality formulation, advanced liposomal delivery system and carefully chosen supporting nutrients; Chromium, Selenium and Zinc.

It’s the liposomal factor that helps transform these essential vitamins into an easy-to-absorb and fast-acting supplement that quickly and effectively reaches tired and frazzled body cells.

What’s more is that B-vitamins are also important for a healthy mood, mind and memory which are also vulnerable as you go through the menopause.

Written by Susie Perry Debice

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Vitamin BHealth38b3eff8baf56627478ec76a704e9b52Wed, 25 Oct 2017 00:00:00 +0100
Losing Hair? You Could Be Lacking B Vitaminshttps://www.abundanceandhealth.co.uk/en/blog/post/100-losing-hair-you-could-be-lacking-b-vitamins Written by Jacqueline Newson BSc (Hons) Nutritional Therapy

Isolating the cause of hair loss continues to be debated amongst the scientific community as there appear to be several factors involved. However, it’s likely that nutrient deficiencies are a big part of the problem, especially the B complex vitamins.

Slow progressive hair thinning is a common complaint, both in men and women. It is often referred to as androgenetic alopecia (AGA) and affects half of all men and women by the age of 50 years.

Hair loss can have devastating effects on self-esteem, leading to depression and lack of confidence, but is not necessarily an inevitable outcome. With a few lifestyle changes and some carefully chosen nutrients, you can look forward to strong, healthy hair.

 

Hair and Hair Follicles

Hair is grown from a follicle and built from cells similar to those of our skin, which is composed primarily of the protein keratin. The blood capillaries surrounding each follicle carry nourishment needed for hair-cell reproduction and growth. Hair grows in three phases known as anagen, catagen and telogen:

  1. Anagen – is the growth stage and can last from weeks to years.
  2. Catagen - the hair cells die.
  3. Telogen – is the resting stage which lasts for one to three months.

Only a small amount of hair follicles are lost at any one time and on average we lose around 90 scalp hairs a day.

 

Hair and Scalp Health

The health of the hair depends on the circulation to the root and the amount of nutrients and hormones present in the blood. Sufficient protein in the diet is also of particular importance with respect to hair strength and elasticity.

Poor nutrition and circulation will, therefore, lead to poor hair growth and condition, whereas an increase in blood flow to this area may enhance hair growth.

 

Causes of Hair Loss

The jury’s still out on a definitive answer for the cause of hair loss, but these are some of the contributory factors:

Nutritional Deficiencies

The scalp has a very high turnover of hair follicle cells requiring a constant supply of nutrients and energy. A lack of calories or a deficiency of proteins, vitamins, minerals and essential fatty acids can lead to hair loss and structural abnormalities.

 

Ageing

A follicle only has a limited number of cycles. After 40 years, hair growth slows and isn’t replaced as quickly as it is shed. This leads to thinning and for some - a degree of baldness or alopecia which occurs in both sexes, although much less dramatically amongst women.

 

Medical treatments and drugs

Cancer treatment that includes chemotherapy and radiation treatment influences hair loss. Side effects from some medications cause hair loss.

 

Poor gut health

Imbalances in gut flora, Coeliac or gluten sensitivity can affect hair health.

Physical or emotional trauma

Fevers, haemorrhage, severe illness, childbirth and stress can contribute to hair loss.

 

Hormonal problems

An imbalance in the androgens (male hormones) is related to hair thinning and occurs in both men and women. Poor thyroid function, as well as hormone changes, post pregnancy and during menopause, can lead to hair loss.

 

Other factors

Poor health, chronic illnesses, tumours and alcoholism can cause hair to weaken, fall out or change colour. Chemicals used to dye, perm or straighten hair can cause damage and weaken hair.

 

Preventing Hair Loss

Your hair is supposed to be your crowning glory, but how do you achieve strong, lustrous locks?

Regular haircuts combined with protective conditioning treatments will help but your hair also needs to be nourished from within. A good supply of nutrients is essential for feeding the hair follicle, improving circulation to the scalp and providing the building blocks for strong hair growth.

 

Necessary Nutrients:

B Vitamins

Healthy hair is dependent on B complex vitamins especially biotin, B1, B3, B5 and B6 found in meat, whole grains and green leafy vegetables. This important group of vitamins are vital for the metabolism of fatty acids which are essential for the health and flexibility of the cell membranes, keeping hair strong and lubricated.

Deficiencies in the B vitamins can contribute to the undernourishment of hair follicle cells. Biotin, in particular, is needed to metabolise the amino acids that create keratin. Patients that are deficient in biotin often have alopecia. Researchers found that this condition improved with a gradual regrowth of hair after supplementing with 200mcg biotin daily.

Almost half of daily biotin is produced in the gut by healthy intestinal bacteria. Studies suggest that biotin deficiency can occur in those with compromised intestinal microbiota. Those with a history of gluten sensitivity are more prone to biotin deficiency for this reason. Topping up with probiotics may be helpful.

Biotin can be found in a number of foods.  Bananas have the highest concentration, but most legumes (including peanuts and lentils) are also biotin-rich. Those with dietary restrictions or compromised digestion can benefit from well absorbed liposomal formulas such as Altrient B, which carries the nutrients directly to the cells avoiding complicated digestive problems.

Vitamin C

This vitamin is crucial for the production and maintenance of collagen, the connective tissue found within hair follicles. Its strong antioxidant properties also protect hair follicle cells and nearby blood vessel cells that supply nutrients and oxygen to the scalp. Patients with coeliac and gluten sensitivity are often found to be deficient in vitamin C.

Again a liposomal form of vitamin C like Altrient C provides the body with greater benefit as the liposomes are able to travel through the digestive system unharmed thus allowing the vitamin C to get directly to the cells where it is needed most.

 

Omega 3 Fats

These are important for keeping the scalp and hair lubricated and hydrated. Low levels of omega 3s can lead to dry, brittle and dull hair. Oily fish, grass-fed beef and walnuts are good sources of omega 3s.

 

Protein

Protein is essential for the growth and repair of all bodily tissues including hair. Your body needs protein to produce keratin. A diet low in protein can affect keratin-rich tissues – contributing to hair thinning and loss.

 

Lifestyle Factors

  • Stop Smoking – cadmium in cigarette smoke may increase hormones that promote hair loss
  • Choose gentle hair treatments – avoid too much heat and chemical processes
  • Scalp massage – regularly massage the scalp to promote blood flow to the hair follicles
  • Control Stress – this disrupts hormones and can affect hair growth. Building regular yoga or meditation in your routine can work wonders to keep stress levels down.

 

With a little work from within, a few lifestyle tweaks and some well-absorbed nutrients hair loss could be a thing of the past!

References                                                                                  

  1. Bandaranayake I and Mirmirani P. Hair Loss Remedies—Separating Fact From Fiction
  2. Cutis. 2004;73:107-114
  3. Cha HS et al. ResearchArticle Effect of Pumpkin Seed Oil on Hair Growth in Men with Androgenetic Alopecia: A Randomized, Double-Blind, Placebo-Controlled Trial. Evidence-Based Complementary and Alternative Medicine 2014: 1-7.
  4. Heidecker B et al. Dietary supplement increases anagen hair rate in women with telogen effluvium: results of a double-blind, placebo-controlled trial. Therapy 2007; 4, 1 : 59-65.
  5. Herskovitz I and Tosti A.  Review Article Female Pattern Hair Loss Ingrid. Endocrinology and Metabolism. 2013, 11(4): 1-8.
  6. Kim JO et al. ResearchArticle. Preclinical and Clinical Studies Demonstrate That the Proprietary Herbal Extract DA-5512 Effectively Stimulates Hair Growth and Promotes Hair Health. Evidence-Based Complementary and Alternative Medicine 2017, 1-11.
  7. The Trichological Society. Nutrition and hair health. http://www.hairscientists.org/human-hair/nutrition-and-hair-health [Accessed 1.5.17].

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Vitamin BBeautyf899139df5e1059396431415e770c6ddWed, 11 Oct 2017 00:00:00 +0100
Boost Your Family's Immunity with Liposomal Vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/99-boost-your-family-s-immunity-with-liposomal-vitamin-c As your kids return to the classroom, liposomal vitamin C becomes important for helping them stay resilient against stomach bugs, viruses and stress that they’re likely to encounter.

The school years are often the most exciting and challenging years of our lives and the time when the body is growing at a phenomenal rate, the brain and IQ are developing rapidly, their behaviour is being shaped and social skills are being quickly learnt.

During this phase of life diet and fitness are tremendously important but often sadly unrecognised.

Many packed lunches or home meals do not provide children with all of the nutrients required. And lack of appropriate nutrition can often be reflected in tiredness, weight issues, emotional and behavioural issues and even skin and hormone imbalance.

Back to School with Liposomal Vitamin C

Ask any child what their favourite time of year is and the resounding answer is likely to be ‘the summer holidays’! Time away from the pressures of education and peer-to-peer emotional dynamics can do all school ages from tiny-tots to troublesome teenagers the world of good.

Long summer days spent building sandcastles on faraway beaches, camping trips to Devon and Cornwall or dancing into the sunset at a music festival are the perfect way to unwind from the school timetable.

As you desperately complete your online shopping for this seasons school uniform and sturdy school shoes, spare a thought for your child’s term-time healthcare and dietary requirements.

 

Stress-busting

It’s not unusual for some kids, especially those going through rapid growth spurts and puberty to feel burnt out as the impact of stress surrounding exams notches up a gear. It’s the adrenal glands that cope with stress and these glands use up vast quantities of vitamin C, magnesium and B-vitamins in the process of churning our stress hormones.

Younger children are also prone to stressful episodes at school as there is much to keep clued up on both academically and socially. Swapping refined or ‘white’ starchy foods like bread, pasta and rice for brown or wholegrain alternatives can help to boost B-vitamins and including green leafy vegetables or citrus fruits into the daily diet helps to top-up vitamin C.

Supplementing with liposomal vitamin C and B-complex helps support the adrenal glands and the nervous system through these stressful times helping to settle them down and improve concentration, sleep, energy and mood.

 

Get protected!

There can be a lot of stale air in a classroom! During the Autumn and Winter terms, the heating is often cranked up and windows are rarely opened meaning that viruses and bacteria can build up in the air and infections can spread quickly.

Providing your child with a sachet of Altrient C at breakfast might just help support their immune system and build their resistance to circulating infections. Vitamin C has natural anti-viral properties and liposomal forms of vitamin C are fast and highly effective. Including purple berries in the diet with snacks or on breakfast cereal helps to naturally boost vitamin C levels.

 

Easy to take

One problem with many health supplements is that they are full of things you don’t want in there, like artificial colours, flavours and sweeteners. Pills and capsules can often contain bulking agents and can prove hard to swallow for children. One of the benefits of the Altrient range is that they are all in gel sachets making them easy-to-take. Altrient supplements are completely unadulterated, all natural, unsweetened and extremely pure.

Simply squeeze the gel into a small glass of tropical juice, apple juice or water stir and then pass to your child to drink it down in one go!

Support their immune systems and banish coughs and colds this autumn!

By Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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Vitamin CHealthac627ab1ccbdb62ec96e702f07f6425bWed, 27 Sep 2017 00:00:00 +0100
The Bountiful Benefits of B vitaminshttps://www.abundanceandhealth.co.uk/en/blog/post/98-the-bountiful-benefits-of-b-vitamins Banish bloating, boost brain power and wave bye-bye to stress with the bountiful benefits of Liposomal B Vitamins.

When you’re strolling through the supplement aisles of your local health food shop you’re likely to find a range of B vitamins nestling comfortably between a variety of products recommended for raising energy.

You could be forgiven for thinking this is all they are good for but actually, they deliver an enormous range of health benefits.

As well as helping the body to convert fuel into energy they also play a major role in a number of other essential functions. B complex vitamins are vital for helping your body to use fats and proteins efficiently as well as keeping your digestion, heart, skin, joints and nervous system healthy and fully operational.

B’s for Banishing Bloating!

A combined effort by the B vitamins helps to keep the digestive system up and running effectively. Vitamin B3 (niacin) for instance is required for the metabolism of food, gastric juice production and the secretion of bile, which is really important for the digestion of fat. A deficiency could cause diarrhoea, indigestion and poor appetite.

Vitamin B1 (thiamine) is also involved in the production of stomach acid and muscle tone in the intestines. Low stomach acid can lead to uncomfortable bloating, wind and poor bowel movements. Vitamin B2 (riboflavin) enhances the mucous membranes in the gut, whilst vitamin B5 (pantothenic acid) helps to keep the bowels moving.

Finally, vitamin B12 (methylcobalamin and cobalamin) is important for building nerve tissue. A deficiency in this B vitamin would reduce messages to the gastrointestinal system, which may compromise your digestion and lead to constipation and bowel irregularities.

 

B’s for Brain Power!

When you think of the many functions the brain has to perform it’s hardly surprising that a whole range of B vitamins are needed to keep it in tip top condition.

Maintaining cognitive function, motivation and mood as well as reducing the likelihood of suffering from Alzheimer’s requires a good mix of vitamin B6 (pyridoxine), B12, B3, B1 and folic acid. Advances in research have identified that these particular B vitamins are the key to helping slow the rate of cognitive decline and prevent depression.

Studies have established that the health and function of neurotransmitters are dependent on vitamin B12, which preserves the myelin sheath around the nerves. Once this diminishes your nervous system isn’t able to send and receive the message so efficiently - consequently, concentration, memory and motor skills suffer.

Your brain is dependent on glucose (its preferred fuel) which comes from the metabolism of carbohydrates, a conversion made possible by thiamine. A severe thiamine deficiency can result in mental confusion, poor memory and depression. 

Folic acid may also play a part in low mood as studies have found that individuals suffering from depression have low levels of folate in their bodies.

 

B’s for a Beating Heart!

Cardiovascular heart disease is singularly the most common cause of death before the age of 65. Little wonder then that our heart health is something that worries us as we get older. So, how can B vitamins help? 

Increasingly research is identifying that high plasma homocysteine levels are an important indicator for the risk of cardiovascular disease. Maintaining healthy homocysteine levels is essential for reducing these risks.

Concentrations of homocysteine are largely determined by the body’s levels of B vitamins (B6, B12, and folic acid). In addition to this vitamin B5 is thought to reduce fats in the blood, helping to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.

Vitamin B3 has also been found to raise HDL cholesterol, lowering the risk of atherosclerosis (hardening of the arteries) that can lead to heart attacks.

 

B’s for Balancing Stress

The B vitamins are vital cofactors for specific enzymes involved in the production of adrenal hormones. These hormones regulate many processes in your body as well as help you to adapt to stress and cope with anxiety. 

Your adrenal response to stress causes the metabolism of your cells to speed up, increasing the amount of nutrients needed, which can lead to deficiencies. According to research, chronic stress depletes vitamin B6, so supplementing to maintain healthy levels could be of help therapeutically.

However, let’s not overlook the other B vitamins. Each of the eight B vitamins found within a B complex supplement formula play an essential role in supporting adrenal function and are equally important in facilitating an appropriate stress response.

B3, B5 and B6 are utilised for hormone production whereas all the other B vitamins help to generate energy. As a group working together they are far more effective than individual B vitamins alone.

 

B’s for Bending and Stretching!

Research has indicated that Vitamin B3 may have anti-inflammatory properties that could offer protection against arthritic symptoms and the need for pharmaceutical anti-inflammatory drugs.

Additionally, vitamin B5 may be of help to sufferers of Rheumatoid Arthritis, as these individuals have been found to have lower levels of this B vitamin in their blood than healthy people.

Scientists discovered that the lower the levels of B5, the more extreme the symptoms were. Further studies have shown that vitamin B5 may improve the morning stiffness and pain associated with rheumatoid arthritis.

B’s for Brighter Vision!  

Over time eye health can deteriorate leaving some people with short sightedness and others with cataracts or age related macular degeneration (AMD), which can lead to blindness. Fortunately, vitamin B2 (Riboflavin) works in tandem with other nutrients to help maintain normal clear vision.

Animal trials show that rats fed riboflavin deficient diets have developed cataracts and other studies have led some researchers to conclude that riboflavin deficiency may also contribute to night blindness.

A large Australian study found that men and women aged 49 and older with higher intakes of riboflavin were 50% less likely to develop age related cataracts.

Other B vitamins have also been suggested as necessary for supporting eye health. The results from one particularly large trial found that women taking a combination of folic acid, vitamin B12 and vitamin B6 daily had a reduced risk of developing AMD.

So, if you want to banish bloating, boost your brain power, balance stress and enjoy brighter vision then Liposomal B vitamins are definitely where it’s at!

A premium liposomal supplement such as Altrient Vitamin B and Mineral Complex delivers all the essential B Vitamins and minerals including Zinc, Selenium and Chromium for added benefit.

The advanced liposomal technology used by Altrient ensures maximum absorption so you can be sure that the nutrients are getting to your cells where you need them most.

Jackie Newson BSc (Hons) Nutritional Therapy


References:

Billings C et al. Reducing occupational stress with a B-vitamin focussed intervention: a randomized clinical trial: study protocol. Nutr J. 2014; 13: 122.

Cumming RG, Mitchell P, Smith W. Diet and cataract: the Blue Mountains Eye Study. Ophthalmology. 2000; 107(3):450-456. 

Hoey L et al. B-vitamin intake and biomarker status in relation to cognitive decline in healthy older adults in a 4 year follow up study. Northern Ireland

Power H Jandgt; Riboflavin B2 and health. Am J Clin Nutr 2003;77:1352–60

Wilson J (2007). Adrenal Fatigue. Smart Publications: USA.

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Vitamin BHealthed3d2c21991e3bef5e069713af9fa6caWed, 13 Sep 2017 00:00:00 +0100
Burn Fat and Beat the Bulge this Summerhttps://www.abundanceandhealth.co.uk/en/blog/post/97-burn-fat-beat-the-bulge-this-summer Complete your summer success story with carnitine. Summer’s not over! If you still dream of bearing all in summer shorts and a sexy swimsuit, then it’s time to take action!

Start by enlisting the help of the powerful ‘fat burning’ nutrient carnitine and follow our 8 step plan to whittle away the surplus pounds before the summer sun comes to an end.


Here are our 8 best ways to look and feel great in the last of the summer sun!


1. Let Carnitine take some of the work out of weight loss

You may never have heard of carnitine – and if that’s the case now’s the time to sit up and take note. Carnitine plays a key role in managing your energy metabolism by transporting fatty acids into your mitochondria (the powerhouses in your cells)so they can be used for fuel.

Putting it more simply, carnitine has the potential for weight loss because of its role in burning fat for energy. This was shown in a preliminary study of overweight teenagers who took part in a combined diet and exercise program. It was found that the ones taking 1000mg of L-Carnitine each day over 3 months lost considerably more weight than individuals taking a placebo.

*Quick tip: According to research Acetyl L Carnitine is better absorbed than L Carnitine.

2. Keep your blood sugar levels balanced throughout the day

Cut out sugary and refined foods and simple carbohydrates such as white bread, white rice, white pasta and potatoes. Apart from the effect, these have on your blood sugar levels creating sudden highs and lows that lead to hunger and more sweet cravings, these types of foods are the quickest route to weight gain.

Retrospective studies have shown that simple carbohydrates are more likely to gradually increase weight over time than fat or protein.

In fact, adding a little protein at each meal slows the release of sugar from other foods helping to maintain steady blood sugar levels through the day, keeping you fuller longer and preventing in-between meal cravings. Fibre-rich foods like oats and brown rice have the same effect.

3. Reduce Stimulants

Cigarettes, alcohol, coffee and tea have a significant effect on blood sugar balance, so it may be time to try out some herbal alternatives. You could swap coffee for green tea, which is another fat burner. It contains a compound called epigallocatechin gallate that temporarily speeds up your metabolism, so sip away all day!

If you can’t resist the odd glass of wine, make sure you drink it with food rather than beforehand as this will slow down the sugar released into your blood. Apart from anything else, alcohol on an empty stomach is more likely to lead to indiscriminate eating!

4. Practice portion control!

Regularly eating more food than is needed eventually causes your stomach to stretch. Then you find yourself feeling hungry after normal portions. Get into the habit of eating off of smaller plates and as soon as you feel satisfied rather than full – stop eating. Putting left-over food in the fridge for another time can get rid of the guilt associated with wasting food.

5. Drink up

Thirst is easily mistaken for hunger so drink plenty of water throughout the day as well as herbal or decaffeinated teas and coffee alternatives. Drinking a full glass of water just before eating can significantly reduce the amount of food you eat during that meal helping you to keep your weight under control.

6. Take your time and chew thoroughly

Pay attention to your food. By eating slowly you end up eating less but feel fuller. Chewing slowly gives your brain time to register that you are full. It takes around 20 minutes for food to reach your stomach, so wait a while before you consider another helping. Putting your knife and fork down between mouthfuls can help to stop you eating mindlessly.

7. Organise yourself

With all the will in the world, you can’t keep to a healthy eating regime if you haven’t stocked up with the right ingredients. Planning ahead ensures you have everything you need for well-balanced meals as well as a good supply of healthy snacks in-case of emergencies.

8. Get moving

Regular exercise is a key part of a successful weight loss programme but also has the added benefit of raising your mood and reducing stress into the bargain. If you’re not used to exercising start off slowly and increase gradually, 30 minutes a day could make all the difference. In terms of fat burning - combining a little weight training with low-intensity exercise such as cycling, walking uphill or swimming gives the best results.

What are you waiting for? It’s never too late to change direction and pull plan B out of the bag!

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Acetyl L-CarnitineHealthBeautye2ef524fbf3d9fe611d5a8e90fefdc9cWed, 23 Aug 2017 00:00:00 +0100
R-Alpha Lipoic Acid and ‘Sugar Awareness’ – Your Summer Success Storyhttps://www.abundanceandhealth.co.uk/en/blog/post/96-r-alpha-lipoic-acid-sugar-awareness-your-summer-success-story Blood sugar imbalances can lead to hunger and constant cravings for sugar, thwarting your dreams for a sylph-like summer!  Tapping into the benefits of Alpha Lipoic Acid could change everything….

The Truth About Sugar

You probably think you know all there is to know about sugar right? It’s sweet, cheap and makes chocolate, cakes and biscuits taste insanely delicious! Well, most would agree with you there but that’s not the full picture.

Sugar is one of the most valuable crops on the earth, beet sugar takes up 20% of the market but sugar cane grabs a whopping 80%. It may have little nutritional value, but it’s worth its weight in gold!

Unfortunately, this abundance of sugar has had dire consequences on the health of the global population. The over consumption of sugar based carbohydrates has led to a worldwide epidemic of obesity and diabetes and you could be next in line!

Is sugar your weakness? Do you find yourself reaching for the biscuits every time you put the kettle on? Or are cake and a cuppa the focal point of your day?

If so you could be unwittingly leading yourself down the path to one of the most debilitating diseases currently plaguing the modern world. Loading your diet with added sugars could be putting you at risk of type-2-diabetes, you may even already be pre-diabetic.

Becoming ‘sugar aware’, choosing the right foods and maintaining normal blood sugar balance could help to take you off the danger list.

Getting to Know Your Carbs

Sticky toffee pudding, luscious strawberries and fizzy drinks are all foods that are irresistible to us because they contain sugar – albeit different types. Sugar is the umbrella term for sweet, soluble carbohydrates and there are two main categories:

1. Simple carbohydrates (or simple sugars)

monosaccharides (one sugar molecule): 

fructose

glucose 

disaccharides  (2 sugar molecules): 

sucrose = 1 molecule of glucose and 1 molecule of fructose

lactose  = 1 molecule of glucose and 1 molecule of galactose

maltose = 2 molecules glucose

2. Complex carbohydrates (or starches)

These consist of lots of sugar molecules bound together to form long chains or branched chains. The more chains and branches, the more complex they are and the longer it takes to break them down. Complex carbohydrates are a major component of fibre, known for its health benefits.

The Sugars in Your Food

Glucose

All carbohydrates are broken down into glucose to be used as energy. Glucose is less sweet than fructose and sucrose.

Source: fruits, sweet corn, honey and most root vegetables.

Sucrose (table sugar)

Source: Found in some fruits, but also in a huge number of processed foods

Fructose

This is roughly 1.5 times sweeter than sucrose.

Source: Many fruits, maple syrup, honey

Maltose

Source: In all malted grain products and syrups derived from grains such as sorghum and barley

Lactose

Source: found in milk

Blood Sugar Balance

Processed foods like cakes, confectionary, white bread and crisps contain simple carbohydrates that are rapidly converted to glucose, raising blood sugar quickly. This signals the hormone insulin to chase the glucose into your cells. Sudden surges in insulin may push blood sugar levels too low leading to hunger and sugar cravings.

Complex carbohydrates such as whole grains, beans, lentils, pulses and oatmeal are broken down into simple sugars more gradually, maintaining better blood sugar control.

A diet laden with simple sugars causes blood sugar levels to fluctuate erratically and over time may affect the body’s response to insulin. 

The Dangers of Too Much Sugar

Overwhelming evidence suggests that excessive consumption of carbohydrates, in particular, those that have been refined and stripped of other beneficial nutrients – is a major contributor to a number of diseases including diabetes which currently affects over 400 million adults worldwide.

The most common form of diabetes is type 2, which occurs when cells in the body can no longer respond to the hormone insulin. This causes blood glucose levels to build up, resulting in complications that can cause serious health problems including:

  • nerve damage (commonly affecting the feet and legs)
  • heart disease                
  • blindness
  • kidney failure                 
  • strokes

Whilst sugar is not the only risk factor for developing type-2-diabetes, over consumption leads to weight gain and this increases your chances of developing the condition.

Other risk factors include inactivity and a diet high in saturated fats and low in fibre. Additionally, research suggests that chronically elevated blood sugar levels can result in oxidative stress which is also connected to the development of type-2-diabetes.

Alpha Lipoic Acid and Blood Sugar Control

Keeping your blood sugar levels under control is a positive move towards maintaining a healthy weight, improving your insulin sensitivity, reducing oxidative stress and subsequently lowering your risk of developing type-2-diabetes.

Adding Alpha Lipoic Acid (ALA) to your diet greatly reduces your risk by enhancing your sensitivity to insulin and helping to balance blood sugar levels. The beneficial antioxidant effects of ALA with respect to reducing oxidative stress and the development of type-2-diabetes have been been researched extensively with positive results.

The reported findings of several studies confirm that ALA is able to enhance glucose uptake into muscle and fat cells and has also been shown to improve insulin action. Overall results from research provide considerable evidence to suggest that supplementation with ALA improves blood sugar control.

However, to make sure you get maximum benefits you need to choose the most bioavailable form of ALA. There are two types, the R form which is the kind found in nature, or the S form which is frequently used in lower cost synthetic ALA products.

According to research R-ALA is more easily absorbed and biologically active in the body than S-ALA. Human trials have found that after oral ingestion with ALA, concentrations of R-ALA in the blood were as much as 40-50% higher than the S-ALA form.

The protection and release of bioactive compounds such as R-ALA at the right time and the right place in the body can be optimised if they are carried in liposomes. These amazing phospholipid bubbles carry the R-ALA directly into your circulation to the cells that need it most, by-passing harmful digestive juices to safely deliver almost 100% of the contents.

Liposomal supplements such as Altrient R-ALA offer versatile, targeted site specific delivery and absorption advantages that standard oral supplements just can’t compete with.

Quick Tips:

  • Supplement with Altrient R-ALA– available research suggests 600mg/day may be beneficial for controlling diabetic complications
  • Be aware of hidden sugars – sugar is in everything. Baked beans, tomato ketchup, even cooked chicken!
  • Avoid simple carbohydrates and saturated fats – convenience foods are full of them – ready meals, crisps, biscuits, white bread, pastries, cakes, chocolate
  • Include more complex carbohydrates 
  • Top up your high fibre foods – fibre delays absorption of sugar, therefore decreasing insulin response
  • Include good quality protein at each meal – this slows down the absorption of sugar – lean meat, poultry, fish, eggs, tofu, beans, cottage cheese, nuts and seeds
  • Eat little and often – to maintain balanced blood sugar. Nuts and seeds with raw veggies and fruit are ideal snacks. Never skip meals
  • Avoid stimulants like tea, coffee, cola and alcohol  – these affect the adrenal glands, quickly raising blood sugar levels

Jacqueline Newson BSc (Hons) Nutritional Therapy

Article References

  1. Ansar H, Mazloom Z, Kazemi F et al. Alpha-lipoic acid: a promising antioxidant for type-2 diabetics.  Saudi Med J. 2011;32:584-8.
  2. Ajala O, English P and Pinkney J. Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. Am J Clin Nutr 2013;97:505–16.
  3. Bareja B. What are Cereal Crops and Pseudocereals, Examples.15 http://www.cropsreview.com/cereal-crops.html  [Accessed 28.4.17]
  4. Bazzano LA et al. Review Prevention of Type 2 Diabetes by Diet and Lifestyle Modification. Journal of the American College of Nutrition, 2005. 24, 5: 310–319.
  5. British Nutrition Foundation. Dietary Fibre. https://www.nutrition.org.uk/healthyliving/basics/fibre.html [Accessed 24.4.17]
  6. Brown KD et al. "The Importance of Dietary Carbohydrate in Human Evolution," The Quarterly Review of Biology 90, 2015. 3 : 251-268.
  7. European Commission. Agriculture and rural development. Sugar. http://ec.europa.eu/agriculture/sugar_en  [Accessed 26.4.17.]
  8. Jenkins DJ et al. Nuts as replacement for carbohydrates in the diabetic diet. Diabetes Care. 2011; 34, 8: 1706-11.
  9. Lydia A. Bazzano, MD, PhD, Mary Serdula, MD, MPH, and Simin Liu. Review Prevention of Type 2 Diabetes by Diet and Lifestyle Modification. Journal of the American College of Nutrition, Vol. 24, No. 5, 310–319 (2005)
  10. Sharpe P (1998). Sugar Cane: Past and Present. Illinois: Southern Illinois University.
  11. WHO. Diabetes. Fact Sheet. http://www.who.int/mediacentre/factsheets/fs312/en/ [Accessed 30.4.17].
  12. WHO. Guideline: Sugar intake for adults and children. HEALTH/SUGAR/WHO%20Sugar%20guidelines.pdf[Accessed 26.4.17]
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R-Alpha Lipoic AcidHealth26657d5ff9020d2abefe558796b99584Wed, 09 Aug 2017 00:00:00 +0100
Is this the Best Anti-Ageing Skincare Supplement?https://www.abundanceandhealth.co.uk/en/blog/post/95-is-this-the-best-anti-ageing-skincare-supplement Written by Katy Sunnassee, Editor of Top Sante Uk

With so many drinks, tablets and powders promising eternal youth, the hype around products claiming to promote younger skin grows louder each year. Internal beauty products, such as collagen drinks, hair skin and nails supplements and all manner of antioxidant powders you can add to smoothies, are fast becoming a must-have addition to women’s beauty regimes across the UK.

However, while plenty of those drinks and tablets undoubtedly offer results, some of them can be pretty pricey, often setting you back more than £100 for a month’s supply.

So is there an alternative? Well, by going deeper into the science behind what makes up healthy collagen in the first place, you’ll discover vitamin C. Yes, regular, common or garden vitamin C – the stuff we get from oranges and tomatoes. Turns out, it’s one of the essential building blocks of collagen, which keeps skin looking great, as well as being fundamental to your overall well-being.

‘Vitamin C is basically fuel for your body – it’s needed by so many processes from head to toe,’ says Dr Thomas E Levy, a world-renowned expert in vitamin C (www.peakenergy.com).

‘Not only does it help in making collagen, but it also helps your body to detox, most of which happens through your skin as you sweat. It’s not the only antioxidant to help, but it’s certainly one of the most important,’ he adds.

Interested to discover its effects for myself, I underwent a three-month trial of high-strength vitamin C using a liposomal supplement called Altrient C. Each sachet contains 1,000mg, or one gram, of the vitamin, encapsulated in a jelly-like substance.

People are often advised to take a maintenance dose of 1,000mg a day but I took 3,000mg – or three sachets (well, when I remembered. I’m not the best at sticking to routines, so some days it was twice, or once, or very occasionally not at all – I probably need a memory- or focus-boosting supplement too!)

WHAT IS LIPOSOMAL VITAMIN C?

Most regular vitamin C tablets, capsules or powdered forms tend to be composed of ascorbic acid, which is the most common form of vitamin C. High doses of more than 1,000mg a day can, for some sensitive people, have side effects of loose stools, as it can irritate the stomach lining, but that is the only side effect you might get.

‘There’s actually no upper safe limit of vitamin C – no one has ever suffered serious side effects from it even when using really high doses. You just have to find a dose that works for you, which means taking it to the limit of bowel tolerance, i.e. to the point where it starts to give you gas and slightly loose stools,’ says Dr Levy.

Fortunately, I didn’t experience any side effects whatsoever with Altrient C, as it’s different from the powders so doesn’t cause stomach irritation. Instead, the vitamin is suspended in a liposomal solution – meaning it’s held in a fatty, jelly-like substance.

Altrient C is added to water but doesn’t dissolve

‘This delivery method allows the vitamin to actually get directly into your cells, through the cell membrane, where as ascorbic acid is better at detoxifying your gut,’ says Dr Levy. This is perhaps why liposomal vitamin C is being lauded for its skin-smoothing benefits, as it actually gets to where it’s needed.

But while Altrient has become a go-to for celebrities such as Gwyneth Paltrow, who is said to use it on flights to ward off skin dryness as well as any bugs hanging around in the stale cabin air, I personally don’t much care for celebrity endorsements – I always prefer to investigate things for myself rather than take a celeb’s word for it (not that I wouldn’t trust Gwyneth – she clearly knows a thing or two about health!).

WHAT EFFECTS DID VITAMIN C HAVE ON MY SKIN?

Before I started my trial, I had some incredibly detailed tests done, including a fully comprehensive blood test by acupuncturist and herbal medicine practitioner Jonathan Orchard (www.wimbledon-acupuncture.co.uk) to measure levels of vitamins and minerals as well hormones, cholesterol and all manner of health markers (seriously, if you want to get to the bottom of any health issue, THIS is the test you need – it’s the best).

I also visited Santi Spa in Kensington (www.santilondon.com), where they have the UK’s only Cortex machine that measures levels of hydration, elasticity, collagen, TEWL (that’s transepidermal water loss – the amount of moisture lost through the skin) and erythema (redness) in minute detail.

Considering my skin has always been incredibly dry – I’d go as far as to say desert-like most of the time – and now prone to lots of fine lines, I was definitely up for seeing whether Altrient C would make any noticeable differences.

After three months, I had to be honest and say I couldn’t see any massively visible changes. I wasn’t convinced the elasticity had improved, however, the re-test for both blood and skin showed some pretty incredible results.

Before and After picture of skin cells after 3 months of Vitamin C – improved thickness in white cells

White cells before and after Altrient CMy skin elasticity shot up by 89 per cent (Tariq, who did the tests at Santi Spa, said this was the biggest increase he’d ever seen); collagen had gone up by 39 per cent – again, I’m told this is a huge improvement; TEWL had decreased by 16 per cent – a good thing as you don’t want to be losing water; hydration level had increased by 17 per cent and erythema (redness) declined by 16 per cent too.

Perhaps because I’d been gradually getting used to the changes I hadn’t really noticed them, or that they were taking place deeper down. I will say my eczema improved over the course – though I also credit a probiotic for this as since starting that last year, my eczema seems to be way better.

What actually impressed me the most were the internal improvements. Taking high-dose vitamin C has numerous health benefits, most of which are arguably far more important than skin thickness….

Each sachet is small and can be packed into your handbag

SUPPORTING YOU THROUGH STRESS

For one, vitamin C gets depleted when you’re stressed, as the adrenals need it to function. The more stressed you are, the more vitamin C (and B vitamins) you’ll use up – your adrenals virtually drink the stuff, according to Dr Levy

Considering I’d been through a heck of a lot of chronic stress in my 20s – mostly worrying incessantly about whether or not I was doing things ‘right’, which is such a thief of happiness and joy – it was no surprise when in 2014 I did a blood test and was told I had stage 2 adrenal fatigue (there are three levels, apparently).

Your adrenals are what pump out adrenaline and cortisol to get stress under control, and my body had been on overdrive, on and off, for about 13 years. Having high blood sugar also puts your body under more stress and causes the release of insulin and cortisol. Ironically, when you’re stressed you tend to want to binge on sugary foods – at least I did – which though they provide immediate comfort only serve to worsen the effects of stress over time.

CLEANING UP MY DIET

Since 2015 I’ve made a concerted effort to massively reduce sugar intake for numerous reasons: to place less stress on my body, to keep blood sugar low, help my teeth (I have so many fillings that I blame on my previous long-running high GI diet) and also my skin. I know for a fact that whenever I eat lots of sugar in one go my eczema will flare up. Most conventional doctors deny the link between food and skin conditions, but I’ve observed time and again that the two are connected.

So where does Altrient C come into all this? Well, on the repeat blood test, my thyroid and stress hormones were improved, as were my sex hormones (bar one, which is still too high). I didn’t do anything else different – and even ate some ‘bad’ foods during the trial (I had Christmas to contend with!) so can only put the internal improvements down to the vitamin C.

IMPROVING MY IMMUNITY

Also, a couple of times during the trial I felt a sore throat and cold coming on. I was advised to up my dose to 5-6 sachets a day – you really can’t OD on this stuff. And it totally worked – the sore throat diminished and didn’t develop into a full-blown cold.

There are also studies to show that high-dose vitamin C (higher than the amount I took) can stave off or reverse cancer, which you can learn more about in Dr Levy’s eye-opening book The Primal Panacea (available at www.peakenergy.com). I devoured the book on holiday and recommend you do the same if you’d like to learn more about this incredible vitamin. It’s already the most commonly bought supplement in the UK, but nutritionists and functional medicine experts say the recommended amounts are woefully inadequate and need to be at least 1,000 mg a day minimum.

Primal Panacea - Dr Thomas E Levy
Primal Panacea by Dr Thomas E Levy, a vitamin C expert

THE SECRET TO GREAT HEALTH AND YOUNGER SKIN?

Would I continue to take Altrient C? Absolutely. In fact, after the trial, I ordered a year’s worth (www.abundanceandhealth.co.uk). Yes it’s pricey, but you get a discount for bulk ordering – it’s normally around £35 for a month but reduces to £28 if you buy 12, which is what I did.

And if you’re doing it for anti-ageing and reducing wrinkles, just under £340 a year is less than a third of the price of most collagen drinks, plus you get lots of the same benefits. Don’t get me wrong, collagen drinks can work wonders too but they’re an investment, cost-wise.

We all need a full spectrum of vitamins and minerals to be healthy. But if you were to just make one health change or choice this year, I’d really recommend adding Altrient C or another liposomal form of vitamin C to your regimen. I’m not being paid to say this; I genuinely think there are so many health benefits to be had from it: fighting off colds, managing stress, detoxifying, general anti-ageing internally – better-looking skin is just the sugar-free icing on the cake.

A month of Altrient is between £28 and £39 a month

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Vitamin CHealthBeautyVideo812b4ba287f5ee0bc9d43bbf5bbe87fbTue, 01 Aug 2017 00:00:00 +0100
Stop a Summer Hangover in its tracks with Liposomal Glutathione and Vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/94-stop-a-summer-hangover-in-its-tracks-with-liposomal-glutathione-and-vitamin-c Thanks to amazing new liposomal nutrients like glutathione and vitamin C, you can potentially dodge the nasty summer hangover!

What is it about summer weddings, buffets and BBQ’s or beech and park picnics that make these occasions seem incomplete unless accompanied by a few cold beers, a shared bottle of fizz or a gorgeous cocktail?

Perhaps it’s the nostalgia of catching up with old friends, the stress of being surrounded by family members or simply the warming power of the sun melting your healthy willpower away!

If your social diary is already looking pretty full this summer then finding new ways to strategise a hangover is going to be your saving grace!

The depleting effects of alcohol

Delicious as it may be, alcohol is pretty toxic and has several hard-hitting side-effects on your body which you can start to compensate for.

Firstly, it’s the liver which is in charge of filtering this intoxicating substance from your bloodstream. As you are happily knocking back the shots and slurping up the summer cocktails, enzymes in your liver are working overtime to keep the level of alcohol in your blood from reaching potentially poisonous levels.

Why does the body go to all this trouble? Well, any alcohol that’s not broken down by the liver quickly travels to the brain where it interferes with the brain’s communication that's involved with our movement, speech, decision making, behaviour and memory.

Alcohol is pretty harmful to body cells and can contribute to inflammation, oxidative stress and can cause serious damage to body cells, tissue and organs which is why heavy drinkers have an increased risk of coronary heart disease, liver problems, weakened immune system, digestive conditions, pancreatic disorders and some types of cancer.

Glutathione - The Master Detoxifier

You’ve probably never even heard of glutathione and are wondering what on earth it is. Well, it is without a doubt it, the mother of all antioxidants.

It has multiple uses throughout the body but is probably best known for its detoxifying actions. It works tirelessly within the liver cells to render toxic substances harmless. These powerful properties have earned it the title of ‘master detoxifier’.

Glutathione plays a key role in helping liver cells detoxify alcohol and also protects them from the harmful intermediate substances that are generated during this detoxification process (formaldehyde and acetaldehyde).

During times when alcohol intake is higher than it should be, glutathione levels don’t get replenished and cells can easily become depleted leaving them vulnerable to damage.

Topping up on glutathione is a smart move but this nutrient, when taken as a standard supplement, has a reputation for being hard to absorb through the digestive tract.

Taking a liposomal form of glutathione such as Altrient Glutathione bypasses that glitch in absorption and helps to quickly and effectively replenish cellular glutathione levels reducing the risk of liver damage associated with high alcohol intake.

Vitamin C to the rescue

One of the main nutrients that are depleted from the body by alcohol is vitamin C.

This nutrient helps enzymes in the liver detoxify alcohol so as your alcohol intake increases your level of vitamin C decreases. Depleted levels of vitamin C leave the body vulnerable to infection because vitamin C is one of our primary antioxidant nutrients that normally helps to boost the immune system and protect cells from viruses.

A run of boozy summer engagements could well leave your vitamin C levels a little low. Rather than waiting to feel washed out or vulnerable to a summer cold, a better strategy is to supplement with vitamin C across the summer months and take additional vitamin C before, during and after your boozy event.

This should make hangovers more manageable and also help to keep you free from summer infections and post party lethargy.

The good news is that vitamin C also helps to reduce cravings for alcohol making it easier to keep your drinks cleaner in-between social events!

Liposomal vitamin C booster

When it comes to vitamin C supplements science has dramatically evolved. Old-fashioned vitamin C supplements like such as ascorbic acid and ascorbates (buffered) have very much been superseded by liposomal forms of vitamin C such as Altrient Cs which have a far superior rate of absorption and faster cellular delivery.

When it comes to hangovers you need fast results and that’s why a liposomal form of vitamin C helps to achieve this.

For the ultimate summer protection and hangover rescue remedy make sure you keep topped up on liposomal vitamin C and glutathione.

So you can enjoy a social summer without damaging your body!

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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GlutathioneHealthf4b9ec30ad9f68f89b29639786cb62efWed, 12 Jul 2017 00:00:00 +0100
Sports Recovery – The 5 Golden Ruleshttps://www.abundanceandhealth.co.uk/en/blog/post/93-sports-recovery-the-5-golden-rules So, your major sporting event is over – Congratulations! You’ve reached your goal, possibly met or even exceeded your targets and should quite rightly be basking in the glow of success. 

What happens next?

Undoubtedly a lot of hard work and training went into getting you over the finishing line, but now is the time to focus on recovery.

You can expect it to take up to three weeks for your body to return to normal after the strain of competing in any kind of ultra-endurance exercise.

Insufficient recovery may mean more injuries and can result in longer lasting immune dysfunction. Studies show that elite athletes are more vulnerable to minor illnesses such as upper respiratory tract infections.

5 Golden Sports Recovery Rules

Before you rip off your training kit and slide into a hot or icy bath make sure you follow the 5 golden recovery rules…

1. Eat
After prolonged exercise, your body will have depleted all the glycogen (sugar) stored in your liver and muscles which need replacing. This is especially important if you are regularly performing endurance exercise or trying to build muscle.
If you don’t replenish your carbohydrate stores you’ll end up exhausted, lethargic and unable to train on successive days. Ideally, aim to eat around 50-100g carbs immediately after the event and then again 2 hours later until your normal eating pattern resumes.
It pays to be organised - plan ahead and bring some carbohydrate-rich snacks. Try these:
• 500ml fruit juice
• 3 medium pieces of fruit
• 3 muesli bars
• 3 rice cakes with jam or honey
• A cup of thick veggie soup with a large roll

A lack of appetite is normal straight after an event. If this happens opt for a carb rich fruit smoothie or milkshake which will also quench your thirst and replace important electrolytes.

2. Rehydrate
Normally you don’t have to think about maintaining your fluid levels, thirst and urine loss takes care of that. However, under conditions of heightened physical stress, this may not be enough to re-hydrate sufficiently, so remember to keep drinking!
Sweetened drinks are ideal and can go towards your carb intake. Choosing fruit juice would provide the much-needed sugar and is a healthier option.

Replacing sodium lost through sweating is equally important. Studies show that chocolate milk is an ideal post workout recovery aid and is much easier to drink than typical sports drinks.
It also has the right ratio of carbs to protein and provides the important electrolytes sodium and potassium. Alternatively, you could make up a milk smoothie with added fruits to get an equally good balance.

3. Move
It’s important to resist the urge to collapse immediately after a major sporting event. In the first 10 to 15 minutes afterwards, you need to engage in a little low-intensity exercise to warm down and make the transition from peak exercise towards resting conditions.

A gentle walk or swim with some stretching exercises keep your circulation moving which helps to transport nutrients and remove waste products. This is vital for repairing muscles, combatting stiffness and removing remaining lactic acid from your body. Try to keep this up over the following few days to maximise the benefits.

4. Repair
Exercise triggers a release of free radicals that can promote muscle loss and cause considerable oxidative damage to your body if not neutralised by antioxidants.

A repair strategy that deals with oxidative stress and aims to replenish fluid, electrolytes, carbohydrate and essential nutrients is the key to a quick recovery.

Keep these in mind:

• Vitamin C

It is well-established that prolonged exercise affects immune function and that vitamin C is responsible for a number of immune supporting benefits.

According to research not only does vitamin C speed up muscle strength and recovery it also reduces the incidence of post-race upper-respiratory tract infection and delays the onset of muscle soreness.

• Glutathione

The antioxidant systems in your body work hard to counter oxidative stress, however inadequate antioxidant reserves can result in inflammation and tissue degradation. Endurance athletes have been shown to need greater antioxidant protection than moderate exercisers.

It’s important to choose antioxidants that offer maximum protection. In particular, glutathione which is one of the principal antioxidant enzymes found in muscle fibres.

This powerful antioxidant helps to regenerate other key antioxidants such as vitamin C and E and research shows it plays a critical role in regulating free radical activity in athletes.

• B Complex Vitamins

One of the consequences of extreme exercise is extreme fatigue! To boost flagging energy levels it’s vital to top up with a B vitamin complex as these are essential for supporting energy metabolism, especially when blood sugar levels are out of kilter and glycogen stores are low.

Any kind of stress emotional or physical also places a high demand on the adrenal glands which utilise the B vitamins, diverting them away from energy production.
Make sure you choose liposomal options of these nutrients to ensure you get greatest absorption and better benefits.

Why is this important?

Thanks to a scientific breakthrough in the 1970s we can now deliver nutrients directly to the cells using what is called liposomal technology.

This unique manufacturing process produces cleverly designed phospholipid bubbles called liposomes. The phospholipid membrane is very similar to our own biological membranes which are designed to protect the cell's contents.
Microscopic liposomes are loaded with soluble nutrients which are then protected from the digestive juices and transported quickly into the blood stream which moves them directly to the cells that need it.

So instead of passing the nutrients out as waste, you get them where you need it most, your cells!

5. Rest
Last but not least!

The greater the training and exercise intensity, the greater the need for rest and sleep. Your body has an amazing capacity to repair itself if you allow it time to recover. During sleep your body produces growth hormone which is largely responsible for growth and repair of tissues, helping your muscles to recover.

Time for a snooze?

Written by Jacqueline Newson BSc (Hons) Nutritional Therapy

References
1. Burke L and Deakin V. (2002)Clinical Sports Nutrition . McGraw-Hill: Australia.
2. Clarkson P and Urso M.Oxidative stress, exercise, and antioxidant supplementation. Toxicology 2003; 189, 1-2: 41-54.
3. Fly AD et al. Chocolate Milk as a Post-Exercise Recovery Aid. IJSNEM 2006; 16 (1); 78-91.
4. Gleeson M. Immune function in sport and exercise. Journal of Applied Physiology 2007; 103, (2): 693-699.
5. Hagerman FC, Hikida RS et al. Muscle fiber necrosis associated with human marathon runners. J Neurol Sci. 1983; 59(2):185-203. [Abstract]
6. Houltham et al. Dietary thiols in exercise: oxidative stress defence, exercise performance and adaptation. Journal of the international Society of Sports Nutrition 2017; 14:12.
7. Jackson M and Powers S K. free radicals play a crucial role in activating degradatory pathways leading to loss of muscle mass. Physiol Rev. 2008; 88(4): 1243–1276.
8. Lieto C (2013).The Truth about Extreme Exercise, Oxidative Stress, and your Health. https://www.completehumanperformance.com/exercise-oxidative-stress/. [accessed 12.5.17.]
9. Mc Collough P et al. Potential Adverse Cardiovascular Effects From Excessive Endurance Exercise. Mayo Clin Proc. 2012; 87 970: 704.
10. Roberts J. (2013). Sports Nutrition for Active Living and Performance. Another Country Publishing: UK.

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Vitamin CHealth98dce83da57b0395e163467c9dae521bWed, 05 Jul 2017 00:00:00 +0100
10 Top Tips for Beautiful Summer Skinhttps://www.abundanceandhealth.co.uk/en/blog/post/92-10-top-tips-for-beautiful-summer-skin We all want radiant skin!

And with summer in full swing, you may need to invest a little time and energy and give your skin the love and attention it needs.

Here are 10 top tips for beautiful, glowing skin this summer.


1. Exfoliate

Take time to give your skin a daily scrub to remove old dry dead skin cells and really let the tan shine through. No need to buy expensive lotions and potions, a simple, natural bristle brush is all you need. A daily dry skin brush will slough off the dead skin cells and invigorate the skin stimulating the blood circulation, bringing oxygen and nutrients to the surface. This also encourages the removal of ageing toxins.

2. Drink plenty of water

Drinking lots of water is very important. At least 5 or 6 glasses a day to keep the cells plumped up. Lack of water can stop the skin cells functioning properly leading to a loss of protective oils. These are essential for helping to maintain the skin’s lustre and elasticity. Finally, don’t forget to use a good moisturiser daily to nourish and lubricate the skin.

3. Top up with antioxidants and bioflavonoids

Fruit and veggies are chock full of these vital nutrients that work hard to clear up free radical cell damage caused by overexposure to the sun and the drying effects of winter and central heating. Free radical damage has been associated with premature ageing, so give yourself a little extra insurance against wrinkles by filling your plate with veggies and snacking on fruit.

4. Take a good dose of vitamin C

Vitamin C aids the production of hydroxylysine and hydroxyproline, both necessary for binding the molecules that create collagen, the substance that gives your skin firmness and tone. It also helps to reverse the negative effects of UV radiation preventing sun damage.

A recent study showed that Altrient C, the world’s first liposomal Vitamin C gel supplement, increased skin elasticity and firmness by 61.4% in just 16 weeks, by boosting collagen production to reduce wrinkles and fight against the signs of ageing.

5. Summer skin protection

R-ALA (R-Alpha Lipoic Acid) is another highly protective antioxidant present in all skin cells which works in synergy with vitamin C, making them a powerful protection and repair team.

You would be wise to supplement with both of these nutrients for enhanced skin protection across the summer months or before, during and after a skin-scorching summer holiday.

Make sure you choose liposomal options like Altrient C or Alrtient R-ALA for better absorption and added benefit!

6. Eat oily fish twice a week

Oily fish like salmon, mackerel, sardines and fresh tuna can help to feed the skin with the omega 3 essential fatty acids that are so important for keeping it lubricated and supple. If you’re not a fish lover try snacking on walnuts for a good supply of omega 3’s, or add ground flaxseeds to your porridge or muesli in the morning.

7. Love your Liver!

It’s very easy to enjoy an extra tipple on those long summer evenings. This can lead to a poor elimination of toxins, which is often reflected in the skin. Aim to clean up your act!

Clear your cupboards of sugary pre-prepared and processed foods and eat simply. Lean proteins with whole grains and at least 5-10 helpings of fruit and vegetables a day will very quickly bring a glow back to your cheeks.

8. Supplement with Glutathione

If your diet is poor, give your liver a helping hand with a Glutathione supplement. This is a powerful antioxidant and one of the major detoxifiers used by the liver. Unfortunately, we get less than 150mg a day from our food. Stress and a poor diet can eventually lead to a deficiency.

Make sure you choose a liposomal formulation of Glutathione as this is one of the most effective ways of delivering glutathione directly to the cells.

9. Keep your bowel moving

An unhealthy diet with little fibre can result in a sluggish bowel. Constipation can overload the liver and is often the cause of poor skin. A healthy bowel should eliminate daily. Fibre helps to promote bowel movement and binds to toxins carrying them out of the body. Make sure you get lots of fibre into your diet. Oats, wholemeal bread, brown rice, whole grain pasta, pulses, beans, fruit and veggies.

10. Get up and Go!

Finally, let’s not forget exercise, one of the quickest ways to get your circulation going. It’s cheap and effective. A brisk 30-minute walk daily helps to bring oxygen and important nutrients to the skin cells and gives an instant glow. There’s also an added bonus - you have an excuse to wear your sports gear and show off your tan!

Jackie Newson BSc (Hons) Nutritional Therapy
 

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Vitamin CBeauty92cc227532d17e56e07902b254dfad10Wed, 21 Jun 2017 00:00:00 +0100
How to supercharge your skin protection this summer!https://www.abundanceandhealth.co.uk/en/blog/post/91-how-to-supercharge-your-skin-protection-this-summer R-Alpha Lipoic Acid and Liposomal Vitamin C protect skin cells from the harmful effects of the summer sun.

With the arrival of long sunny days and the promise of holidays abroad, the danger is that in the rush to get bronzed you could end up causing yourself irreversible skin damage and ageing your skin before its time. No thanks! 

Here are some great ways to stay skin safe this summer….

 

Risks and triggers

Skin cells respond to sunlight by producing melanin, the brown pigment responsible for your tan, which protects your skin by absorbing the damaging energy from ultraviolet rays.

According to Cancer Research UK, 10,400 people in the UK are diagnosed with skin cancer each year and statistics for melanoma have quadrupled since the 1970s! In fact, over the last 25 years, rates of melanoma in Britain have risen faster than any other common form of cancer.

So the message about skin protection has become pretty clear and many of us now smear ourselves and our children from top to toe in high factor SPF. Which poses the question, why are statistics still on the increase?

Sun exposure is the main trigger for skin cancer and you are at increased risk if you have light eyes or hair, sunburn easily, use sunbeds or have lots of moles and freckles. Sunburn is a big factor and it’s now known that having a history of sunburn actually doubles your chances of developing non-melanoma skin cancer.

 

Act now

It’s not unusual to think that cancer is something that is likely to strike in your more mature years but whilst this is true for many forms of cancer it’s a different story for melanoma.

Almost 30% of all cases occur in people under 50 and melanoma is the most common cancer for the 15-34’s. Taking precautions in your younger years is paramount if you’re a sun worshiper.

 

UV facts

Sunlight contains UV light which is essentially a form of radiation. Shortwave radiation or UVB is very powerful and capable of burning your skin. Longwave radiation or UVA is much softer on your skin but still needs to be protected from.

During the middle of the day, UV is at its most intense and capable of burning and ageing your skin. Using an SPF that offers protection from both these types of UV is a great place to start. Building up your tan slowly and staying out of the sun from 12-3pm is another way to reduce your risk of skin damage.

 

SPF A and B protection, please

When buying a sunscreen it’s important to check the label. Unless a sun cream is a broad spectrum, it only protects against UVB, meaning it’s unlikely to protect against UVA responsible for melanoma.

There is plenty of speculation and confusion surrounding the ingredients in sun creams and if any of these are harmful. Rest assured that studies have revealed the two main SPF mineral filters - titanium dioxide and zinc oxide - sit on the surface of the skin and don’t cause harm to skin cells.

However, safety assessments have highlighted a handful of ingredients that certainly do more harm than good - para-aminobenzoic acid (PABA), phenylbenzimidazole (PBI), octocrylene and octylmethoxycinnamote – these common SPF ingredients actually increase the risk of melanoma by damaging skin cells!

Make sure you read the label!

 

Damaging free radicals

As the UV radiation hits your skin cells, substances called ‘free radicals’ are generated which can alter skin cell and DNA structure triggering skin cancer and poor skin cell immunity. These free radicals also destroy elastin and collagen, the two skin proteins that give us toned and youthful looking skin. 

 

Powerful nutrition protection

Research has now shown that specific antioxidant nutrients have the power to neutralise these free radicals and boost the skins natural immunity to skin cancer by up to 25%.

These skin-saving nutrients include the antioxidant nutrients vitamins C, E, beta-carotene and lycopene which eradicate free radicals and protect skin cells from further damage. 

Vitamin C is essential for the formation of collagen and elastin so this nutrient is particularly important for summer sun-kissed skin. R-ALA (R-Alpha Lipoic Acid) is another highly protective antioxidant present in all skin cells which works in synergy with vitamin C, making them a powerful protection and repair team.

You would be wise to supplement with both of these nutrients, but for added effectiveness look for a liposomal supplement such as Altrient C and Altrient R-ALA for enhanced skin protection across the summer months or before, during and after a skin-scorching summer holiday.

Mediterranean style diet

Mediterranean countries have low levels of melanoma rates yet their UV rays are intense. The wonderful antioxidants nutrients are found in abundance in the colourful fruits, vegetable and oils that are plentiful in the Mediterranean diet explaining why this style of eating is so protective.

Some studies reveal that sun damage can be reduced by following a diet that is high in omega-9 (olive oil) and omega-3 (oily fish), low in red meat, saturated fats and dairy products and packed full of colourful fruits and vegetables (particularly tomatoes rich in the lycopene a skin-protective antioxidant) accompanied by a little red wine and a slow (stress-free) pace of life.

Make sure you protect your skin this summer!

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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Vitamin CBeauty54229abfcfa5649e7003b83dd4755294Wed, 07 Jun 2017 00:00:00 +0100
How to look and feel your best on your wedding day!https://www.abundanceandhealth.co.uk/en/blog/post/90-how-to-look-and-feel-your-best-on-your-wedding-day Supplements such as Vitamin C, Glutathione and R-ALA are turning the heads of many of this year’s brides-to-be’s.

I think we can all agree that Pippa Middleton looked absolutely stunning on her wedding day and this may have inspired you to compile your own pre-wedding health and beauty schedule.

So to help you with your beauty mission here’s a little inside info on how to wow your guests with that all important natural wedding day glow…

 

Foods  

Finding ways to banish bulges and uncomfortable bloating is often high on the bride-to-be wish list. One food group that can trigger bloating is wheat so cutting back on bread, pasta, pastries, biscuits, cakes and spelt can often help to flatten a distended stomach.

Supplementing with a good probiotic or eating natural yoghurt help to top up levels of friendly gut bacteria which help to improve digestive health. This helps to keep bowels regular and reduce bloating.

 

Superior Liposomal Supplements

If you’re getting married this year then you’re probably already aware that time is of the essence for your health and beauty regime – you need great results and within your allotted time frame!

If you’re going to buy supplements then it's worthwhile buying those that have Liposomal Encapsulation Technology (LET) since these supplements are able to survive the harsh stomach environment. This means they’re quickly absorbed into the bloodstream and are efficiently delivered to cells, tissues and organs that need them the most.

For beauty mission bides-to-be LET supplements, such as those from Altrient, win hands down when compared to standard nutritional supplements.

 

Beautiful Body

Let’s face it, who doesn’t want to look gorgeous in their wedding gown? So if you want a little help dropping those last stubborn pounds then look no further than Altrient’s Acetyl L-Carnitine. This amazing nutrient can unlock stored fat deposits releasing them to be burned for energy.

Fabulous if you want to look amazing on your big day!

 

Glowing Skin

Dry skin, sensitive skin, redness or flushing, thread veins, problematic skin, pigmentation issues, sun damage and those visible signs of ageing are all likely to be on your hit list to eradicate before your big day!

One skin hero that can certainly come to your bridal rescue is Altrient C. This LET form of vitamin C helps to create smooth skin and a youthful glow by encouraging skin cells to produce collagen and is clinically proven to increase skin elasticity and firmness by 61.4% in just 16 weeks when taking 3 sachets a day.

 

Detox Booster

If there is one thing that will sabotage your natural glow it’s being too toxic!

Leading a sedentary lifestyle along with drinking too much coffee and alcohol, eating too many sugary or processed foods and even stress can all tip your body into an acidic and toxic internal environment which is reflected in dull hair, headaches, bags or dark circles under your eyes, cellulite and a troublesome complexion.

Help is at hand in the form of LET Glutathione as this clever nutrient supports liver detoxification and literally helps to give your body an internal spring clean.

Oh, and if you have one too many glasses of champagne at your wedding reception then it’s worth packing a couple of sachet of the Altrient Glutathione to help sweep away a potential hangover!

Energy Re-vamp

It’s not unusual to cut back on calories in an attempt to be slim and trim in your bridal gown, however this can come at the cost of energy slumps and episodes of fatigue.

The weeks leading up to your wedding can be very demanding on your energy reserves and the wedding day itself also requires a high level of energy. There are two sets of nutrients that help to fire-up tired cells and switch on energy production even when you are feeling depleted and these are the B-vitamins and Alpha Lipoic Acid (R-ALA).

The good news is that both of these are now available in LET from Altrient and can really make a difference to your energy reserves.

If you already suffer from fatigue then it’s a good idea to take both of these in the weeks, or better still, months leading up to your special day so that you can find the reserves to catch up with all your guests and dance the night away with your very own Mr.Darcy.  

 

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

 

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Vitamin CVitamin BBeauty8613985ec49eb8f757ae6439e879bb2aWed, 24 May 2017 00:00:00 +0100
10 Top Tips for Rocking Your Bikini Bodyhttps://www.abundanceandhealth.co.uk/en/blog/post/89-10-top-tips-for-rocking-your-bikini-body News Flash! L-Carnitine and thermogenic foods unlock stored fat deposits releasing them to be burned for energy – a dream combo for your 2017 bikini body blitz…

It’s no ‘fad or fiction’ but science has uncovered the workings of L-Carnitine and a handful of thermogenic foods to be capable of increasing the body’s metabolism and fat burning abilities.

As we roll closer to summer many of you maybe considering which diet to choose in an attempt to trim down before packing a pair of flip-flops and heading to the beach.

The problem is that quick fix bikini body diets often don’t produce lasting results. As you tuck into your holiday ‘full-board’ buffet all your hard works starts to unravel and you go home carrying a load of unwanted rebound weight gain!

Secret Ingredients!

Science has uncovered a unique group of nutrients which activate the ‘thermogenic’ process (burning fat for energy or heat). Your body mainly generates energy by burning calories from the food you eat during normal metabolic reactions and when being active or during bursts of exercise, but scientists have also discovered that around 10% of calories are burned through diet-induced thermogenesis.

Food Focus

According to research spicing-up your food can help to fire-up your thermogenic potential! Capsaicin found in chilli peppers and piperine found in black pepper both increase thermogenesis, fat burning and also help switch off the appetite.

Green tea contains epigallocatechin gallate which also boosts thermogenesis and helps melt away abdominal fat deposits. Finally, coconut oil contains Medium Chain Triglycerides (MCTs) which prevent fat deposits being made and also increases fat burning.

L- Carnitine

Alongside all these wonderful thermogenic foods it’s also a good idea to supplement with the Acetyl L-Carnitine as this nutrient cleverly picks up long-chain fatty acids and transports them into the mitochondria where they are burned for energy.

Look for a ‘Liposomal’ form of Acetyl L-Carnitine, such as the Altrient brand, as this form has superior absorption and potency meaning it’s more likely to have real impact.

Not only does Carnitine increase the mitochondrial potential to burn fat, if taken in the form of Acetyl L-Carnitine (ALC) it has the ability to optimise brain function too.

Sensible Eating

Ok, I admit, there is nothing sexy about the word ‘sensible’ but when it comes to summer eating, it’s a sensible healthy diet topped with thermogenic foods that actually maps the route to feeling sassier about your body this summer.

So how do you achieve a sensible summer eating plan? Well, here are my Top 10 Summer Nutrition Rules to help get you started and keep you on track …

  1. Basic Nutrition - A sensible eating plan forms the foundations of a perfectly balanced diet. Start by focusing on the major food groups and a quick way to assess this is to think about a dinner plate – fill half the plate with fresh vegetables (that’s your fibre factor), next add some carbs to a quarter of your plate (think rice, pasta, quinoa, potatoes) then, in the final quarter, place a palm sized portion of protein (oily fish, white fish, lean meat, eggs, tofu) and top this with a thumb sized portion of fat (this could be nuts, seeds or a dressing or a healthy omega-3 oil).
  1. The Magic 80:20 - Nobody is perfect and it’s virtually impossible if not downright depressing being virtuous 100% of the time! Relax, enjoy your food and your summer by achieving your ultimate diet 80% of the time and allowing yourself ‘a little bit’ of the naughty-but-nice treats, just 20% of the time.
  1. Portion Sensible - Be mindful that your stomach capacity is the same size as your hands cupped together – this is a very important visual representation of your maximum portion size at each main meal. Eating portion sizes bigger than this simply stretches your stomach making it harder to feel full at your next meal.
  1. Breakfast Truth - It’s true, this is the most important meal of the day! Starting your day with a bowl of oats (think Bircher muesli, overnight oats, muesli, low-sugar granola or oat-based cereal) can keep you feeling full all the way to lunch time! If oats aren’t your thing then try eggs on spinach for a blast of protein.
  1. Carb Check – Eating a diet full of refined carbs (white rice, pasta, white bread, pastries, cakes, biscuits, sweets etc) creates blood sugar highs and lows and simply encourages weight gain, lethargy and energy dips. Ditch the sweet stuff and swap to complex carbs (brown rice, wholegrain pasta, wholegrain bread etc) these foods help you feel fuller for longer and contain B-vitamins for an energy boost!
  1. Soft Drinks – Slurping on sugary soft drinks and fruit juices is a dangerous way to easily clock up unwanted calories. Swap to water, green tea or herbal tea to help you reach your summer goals.
  1. Booze Watch – While we are on the subject of drinks, it’s worth keeping a tally on your units as these are also laced with calories that head straight for your waistline!
  1. No Cheese Please - I know it’s delicious but it’s also extremely high in saturated fats so keep a check on your portion size (think matchbox size) or cut cheese out of your diet as much as possible this summer.
  1. Snack Attack – Don’t leave long gaps in-between meals as this only sets the scene for those dreaded cravings. Instead stay ahead of your appetite by snacking on fresh fruit or a small handful of nuts or seeds.
  1.  After 6pm – Make sure you have your main evening meal before 6pm as this helps keep you in the fat burning zone rather than storage mode. Eating late means less time to digest and burn off your food before your head for bed!

Ditch the fad diet, bag yourself some Altrient Acetyl L-Carnitine, work your way through these 10 nutrition tips and have yourself a sassy summer to remember!

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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Acetyl L-CarnitineHealthBeauty7647966b7343c29048673252e490f736Fri, 12 May 2017 00:00:00 +0100
Your Essential Marathon Tool-Kit: Glutathione, Vitamin C and a B vitamin Complexhttps://www.abundanceandhealth.co.uk/en/blog/post/87-your-essential-marathon-tool-kit-glutathione-vitamin-c-and-a-b-vitamin-complex Marathon runners are a dedicated and focused bunch, pushing their bodies to the limit in an attempt to achieve the ultimate ecstasy of crossing the finishing line.

Strategies for optimizing performance are important and should not be taken lightly. Preparing for the big event shouldn’t just be about building mileage and choosing the right running shoes, you need to be sure you can get the best out of your body and avoid injuries.

Here are some top tips for peak performance as well as the low-down on why Vitamin C, Glutathione and a Vitamin B Complex are an essential part of your training regime.

 

Optimising performance with vitamins and minerals

For optimum athletic performance, you need to consider your levels of vitamins and minerals. These are vital for energy production, immune function, bone health and particularly for protecting your body against oxidative damage.

Vitamins and minerals are also essential for other physiological processes that allow you to recover and adapt to exercise.

As you increase your exercise in line with your marathon programme your body increases the turnover and loss of these nutrients, which means you must make sure you are increasing the levels in your diet.

Unless you are a die-hard endurance athlete, maintaining the correct balance can be difficult. The right supplements can provide you with vital health insurance.

Essential for energy - B Complex Vitamins

B vitamins play a vital role in energy production as well as helping to build and repair muscles. According to some research if you’re a highly active athlete you may need to double your recommended daily amount of B vitamins.

Vitamins B12 and Folate are particularly important. A deficiency in either of these can lead to anaemia which makes you more susceptible to fatigue and can greatly affect your performance.

Vegans and vegetarians take heed, B vitamin supplementation for you may be essential.

All important Vitamin C

Fighting fatigue and keeping your energy levels up on a training programme is obviously of utmost importance.

Energy production is heavily dependent on several vitamins and minerals in particular vitamin C, which is an essential co-factor in the metabolic processes that produce energy from glucose.

It is also essential for the absorption of Iron which you need to carry oxygen to your cells for energy production. Low iron is a common cause of fatigue.

Neutralise Free-Radicals with Antioxidants

Exercise causes your body to burn oxygen which promotes the release of free radicals. These have the ability to cause oxidative stress that can lead to muscle damage and injury.

Antioxidants are needed to neutralise these effects by removing the damaging molecules or preventing the reactions from happening. The use of antioxidants can provide benefits for performance health and recovery.

Evidence from Research confirms that ultra-endurance athletes have a greater need to protect their bodies from oxidative damage due to the extraordinary volume of exercise they participate in.

Glutathione - powerful antioxidant

You need to choose the most effective antioxidant to manage oxidative stress if you want to maintain adequate muscle recovery and reach your own personal best.

Glutathione gives you a distinct advantage because it provides considerable benefits for counteracting oxidative damage both at rest and in response to exercise.

Glutathione is a powerful antioxidant that is present in every cell in your body. Not only does it neutralize harmful free radicals and reactive oxygen compounds, but it also recycles other important antioxidants such as vitamin C and E, maximising your body’s capacity for tissue protection.

Researchers have identified that prolonged physical exercise depletes glutathione in the body. Studies have also shown that increasing glutathione levels decrease muscle damage, increases strength and endurance, reduces recovery time and alters the metabolism of fat production to muscle development.

One last thing…

Just before you rush out and stock up on supplements, stop and consider the form that you buying. Standard oral supplements are very poorly absorbed by the body due to digestive limitations in the gut.

Efficacy and absorption are key in any supplement, which is why liposomal forms of vitamin C, B-complex and glutathione are the best choice. Altrient products provide maximum bioavailability, way surpassing the efficacy and absorption of any standard supplement.

Ensure you choose supplements that actually get to the cells that need them!

 

Now you’ve got the necessary tools all that remains to be said is ‘Get set go!’

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFS:

Braakhuis AJ and Hopkins WG. Impact of Dietary Antioxidants on Sport Performance: A Review. Sports Medicine 2015; 45, 7: 939-955.

Bryer SC and Goldfarb AH. Effect of High Dose Vitamin C Supplementation on Muscle Soreness, Damage, Function and Oxidative Stress to Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 2006, 16, 270-280.

Chiampas GT and Goyal AV. Innovative Operations Measures and Nutritional Support for Mass Endurance Events. Sports Medicine. 2015; 45, 1: S61-S69.

Lew H and Quintanhila A. Effects of endurance training and exercise on tissue antioxidative capacity and acetaminophen detoxification. Eur J Drug Metab Pharmacokinet. 1991; 16, 1:59-68.

Williamson E. Nutritional implications for ultra‑endurance walking and running events. Extrem Physiol Med 2016;5:13

 

 

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Vitamin CGlutathioneVitamin BHealthc7e1249ffc03eb9ded908c236bd1996dWed, 05 Apr 2017 00:00:00 +0100
Autism – Can Glutathione and Vitamin C make a difference?https://www.abundanceandhealth.co.uk/en/blog/post/86-autism-can-glutathione-and-vitamin-c-make-a-difference Autism has been studied extensively and increasing research is indicating that nutrients like Glutathione and Vitamin C could be useful for supporting some of the problems associated with this complex condition.

What is Autism?

You may very well have heard of Autism, but perhaps don’t know the extent of its impact on a person’s life. Autism is on the increase and at the last estimate, as much as 1% of the entire population of the world was affected by this condition.

Autism spectrum disorder (ASD) is a complex developmental disorder; which affects an individual’s ability to interact socially and communicate with others and has lifelong consequences.

It usually appears during childhood and is characterised by certain sets of behaviours. It affects people differently and in varying degrees and is therefore known as a ‘spectrum condition’.

Typical Symptoms attributed to the Autistic Spectrum

  • Delayed learning of language

  • Difficulty making eye contact

  • Difficulty holding a conversation

  • Lack of interest in making friendships

  • Poor motor skills

  • Repetitive mannerisms

  • Fixations on objects

  • Lack of spontaneous or make-believe play

Aggression, anxiety, insomnia, gastrointestinal problems and hyperactivity are also commonly seen in ASD. A person on the spectrum may display many of these symptoms and behaviours or perhaps just a few.

Unfortunately effective treatment for children has yet to be discovered, however, studies do show that increased awareness and an early diagnosis followed by intensive behavioural intervention leads to significant improvements.

Causes

Despite decades of research on ASD, there are still few explanations for the cause of this complex condition and limited treatments. Current opinion is that there are several potential causes of ASD, but the general consensus is that multiple factors are involved.

Both genetic and environmental components are thought to play a part in the progression of ASD as well as immune dysfunction and toxicology. There is also some evidence to suggest that abnormal gastrointestinal function - often seen in children with ASD, could contribute to or even be the cause of some of the symptoms.

What is clear is that it would be difficult to isolate one single pathway as a cause for this condition, therefore, a multi-tiered, holistic approach to treatment is advisable if you are caring for someone with ASD.

If you feel more comfortable adhering to conventional treatments, your GP will probably recommend a combination of behavioural and dietary therapy combined with antipsychotic drugs. However, you should be aware that these medications only treat symptoms such as irritability and have no effect on the core symptoms.

In addition to this, they are often accompanied by considerable side effects such as weight gain and drowsiness. Type 2 diabetes is another undesirable risk associated with taking anti-psychotic drugs.

Dealing with the complexities of Autism is often emotionally challenging and stressful, which is made more difficult by the limited treatments and lack of support.

More and more families are pursuing Complementary and Alternative Medicine (CAM) therapies and seeing a lot of positive results despite the limited research studies available on these interventions.

However, more evidence is accumulating that some CAM therapies can help to improve a number of physiological abnormalities associated with autism.

Interventions that reduce factors such as oxidative stress, immune dysfunction, inflammation and exposure to environmental toxins may significantly improve the core symptoms.

A targeted approach to these symptoms combining selected CAM therapies alongside conventional treatments opens up the possibility of restoring optimal health and functioning.

CAM Approaches to Autism

This is a review of some of the CAM therapies available. This list is not exhaustive and there may be other valid treatments that have also been studied or are currently being researched.

Casein and Gluten Free Diets

Children with ASD are reported to show improvements in behaviour when they are given a diet free of the proteins gluten and casein.

The theory behind this diet is that some children with ASD are unable to break down the proteins in foods containing gluten and casein.

These proteins are common allergens and have been linked to adverse brain effects because of the opioid-acting peptides present in them.

Trials to date have provided poor evidence of any clear benefit in this type of diet; however, this regime is still being studied.

Diet Therapy

Children with ASD often have intolerances to a wide range of foods as well as sensitivities to food additives, and foods high in salicylates, phenols and oxalates.

Making dietary adjustments can be worth investigating and may bring quick relief from many of the gastrointestinal symptoms often associated with ASD.

It is crucial when implementing dietary changes that you take care not to restrict a child’s diet to the extent that there may be nutritional deficiencies.

It is recommended that you consult a nutritional therapist for professional advice.

Omega 3 Fatty Acids

It is widely accepted that fatty acids help with the development and function of the brain. These benefits are also associated with reduced autism-related symptoms such as hyperactivity and repetitive behaviour. An improvement in socialisation has also been observed in some studies.

Melatonin

Insomnia is common amongst children with ASD, with over half experiencing sleep disorders. Melatonin is produced in the brain and helps to regulate the sleep-wake cycle. There is growing evidence to suggest that nightly supplements with melatonin can help children with autism to fall asleep.

Touch Therapy

A number of trials have identified the benefits of touch therapy and massage. Fewer symptoms have been reported following a course of this type of therapy.

In particular, Qigong massage has shown several improvements including increased language development and improvements in behaviour, motor skills and sensory function.

Music, Animal and Art Therapy

All of these therapies are thought to give autistic children the opportunity to develop social and communication skills. Giving them the tools to express their feelings without the need for conventional language.

Some studies into music therapy have shown that it reduces symptoms for those with ASD and can develop speech and language skills.

While there is little scientific research to prove that these therapies are beneficial, anecdotal evidence suggests that the behaviour and communication skills of children with ASD do improve.

Novel Treatments

A few studies have recently emerged showing promising results for the use of Glutathione and Vitamin C. Interest in these nutrients is growing because of their beneficial effects on some of the underlying processes that result in the symptoms of ASD.

They have the added advantage of being safe and well tolerated, so it’s worthwhile trying them as part of an integrated treatment regime.

Glutathione Supplementation

Growing evidence suggests that oxidative stress is a factor in the development of ASD. Oxidative stress refers to an imbalance in the generation and detoxification of substances known to be associated with damage to cells.

Interactions among the gut, brain and immune system are intricate and are extremely sensitive to oxidative stress and damage from toxic substances.

Although these toxic metabolites occur as part of normal bodily processes, if they are not removed appropriately they can accumulate and this is when damage occurs.  

Children with autism have been identified as having high levels of oxidative stress. Furthermore, the higher the oxidative stress the more severe the symptoms are.

Countering oxidative stress is achieved with the help of antioxidants.  In particular, Glutathione which is a major antioxidant and plays a crucial role in protecting the cells in your brain and central nervous system from toxins.

Reduced levels of Glutathione can substantially impair your body’s ability to eliminate heavy metals, which have been implicated in ASD.

Numerous studies have reported low plasma levels of Glutathione in individuals diagnosed with ASD. Further findings indicate that ASD is linked to a deficiency in the glutathione defence systems in selective regions of the brain.

Since children with ASD often have restricted diets eating a narrow range of foods, supplementing may be appropriate. Parents can be reassured that supplementing with Glutathione is safe and well tolerated and has been shown to improve symptoms by reducing the impact of oxidative stress.

However, standard oral Glutathione is not well absorbed. Researchers have found that using Glutathione encapsulated in liposomes is a far superior method of delivery as it is more readily absorbed into the circulation and better utilised by the body.

Vitamin C Supplementation

Vitamin C has numerous vital functions in the body, contributing to a range of metabolic pathways. As a co-factor for the production of neurotransmitters, it is important for brain health and is also well known for its antioxidant function and immune support, both of which are thought to be factors in the development of ASD.

A small study reported promising results for this well-known antioxidant.  It was seen that compared to a placebo the vitamin C administration significantly reduced stereotypical behaviours normally seen in ASD, such as rocking, pacing, whirling and flapping.

Additionally, no adverse effects were noted. Vitamin C is generally safe and well tolerated if given at recommended doses and within the diet.

Remember

Before proceeding with a therapy, make sure it is safe and discuss it with your GP.  Go at a pace that suits your child - try changing just one thing at a time and monitor the outcomes.

REFERENCES:

Adams JB, Garver CR et al. A clinical trial of glutathione supplementation in autism spectrum disorders. Med Sci Monit. 2011; 17, 12: 677-682.  

Angkustsiri K, Akins S and Hansen RL. Complementary and Alternative Medicine in Autism: An Evidence-Based Approach to Negotiating Safe and Efficacious Interventions with Families.  Neurotherapeutics. 2010; 7, 3.

Barker GS, Durieus AM et al. Cortical and subcortical glutathione levels in adults with autism spectrum disorder. Autism Res. 2016; 9, 4:429-35.

Bent S, MD and Hendren RL. Complementary and Alternative Treatments for Autism Part 1: Evidence-Supported Treatments. AMA Journal of Ethics. 2015; 17, 4: 369-374.

Brugha TS et al. Epidemiology of autism spectrum disorders in adults in the community in England. Arch. Gen. Psychiatry. 2011; 68, 459-465 (2011)

Chowdhury N, DeLaTorre R et al. Redox metabolism abnormalities in autistic children associated with mitochondrial disease. Transl Psychiatry. 2013; 3, 6: e273.

https://www.autism-society.org/

Hyman S and Levy S. Novel Treatments for Autistic Spectrum Disorders.  Mental Retardation and Developmental Disabilities Research Reviews. 2005; 11, 2.

Malow B, Adkins K.W, McGrew S.G. et al. Melatonin for Sleep in Children with Autism: A Controlled Trial Examining Dose, Tolerability, and Outcomes J Autism Dev Disord. 2012; 42, 8:1729-1737.

Rossignol D A. Novel and emerging treatments for autism spectrum disorders: A systematic review. Annals of Clinical Psychiatry. 2009; 21, 4.

University of Maryland Medical Centre. Autism. http://umm.edu/health/medical/altmed/condition/autism [Accessed 2.1.17.]

Wheeler M. Indiana University Bloomington. An introduction to possible biomedical causes and treatments for autism spectrum disorders. [Accessed 4.1.17]

Jacqueline Newson BSc (Hons) Nutritional Therapy

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Vitamin CGlutathione93db85ed909c13838ff95ccfa94cebd9Wed, 22 Mar 2017 00:00:00 +0000
How to rebuild your health after giving up smokinghttps://www.abundanceandhealth.co.uk/en/blog/post/85-how-to-rebuild-your-health-after-giving-up-smoking Hallelujah! You’ve done it….you’ve finally joined the legions of determined quitters and given up smoking. Could be, it’s just days or weeks since you’ve knocked this dreaded habit on the head but you’re probably noticing changes already.

Apart from that glorious smug feeling of being able to call yourself a non-smoker you may also be experiencing a renewed taste bud explosion and a heightened sense of smell. These changes happen within as little as 48 hours.

Other almost immediate health benefits make it worth all the effort. Over the coming weeks, months and years your body gradually starts to recover.

  • Your blood pressure decreases
  • Your blood oxygen levels increase to normal
  • Your chance of having a heart attack decreases
  • Your chance of having a heart attack decreases
  • Your nerve endings start to re-grow
  • Your nerve endings start to re-grow
  • Your pulse rate drops
  • Your risk for stroke falls
  • Your circulation improves
  • Your lung function increases
  • Your skin quality improves
  • Your risk for cancer of the lungs, throat, mouth and bladder are halved

Realistically though, you first have to suffer the unpleasant effects of nicotine withdrawal which last from 2-4 weeks after quitting. There’s no easy way around this but the good news is that there are countless tools available to support you along the way. The NHS provides some very effective treatments and therapies to help you get through it.

Once you’re over the worst it’s a good time to capitalise on your renewed sense of well-being and take action to rebuild your health.  Although the body has some very effective mechanisms in place for healing itself you can help speed up the process and give yourself a greater chance of a long and healthy smoke-free life!

HOW VITAMIN C CAN HELP?

Vitamin C is probably one of the best known and most used of all vitamins and isn’t just handy for those moments when you feel the sniffles coming. It performs a myriad of functions in the body and, in terms of regaining your health after giving up smoking, could be invaluable ….

  • Lung Function

Cigarette smoke contributes to the loss of lung function, partly due to the oxidative burden it places on your lungs. Because Vitamin C is a major antioxidant it helps to protect your lungs against oxidative stress. Several studies have confirmed that vitamin C has a beneficial effect on lung function.  

  • Cardiovascular health

It’s well documented that smoking causes damage to the blood vessels that could potentially leave you at risk of heart disease and strokes.  The antioxidant properties of vitamin C play a key role in the health and repair of blood vessels, so it’s crucial for maintaining cardiovascular health.

  • Gum disease

Smokers frequently develop gum disease - most likely due to their depleted levels of vitamin C which is required for collagen synthesis. Collagen is an important structural component of gums, bones, teeth, tendons ligaments, skin and blood vessels and is essential for improving gums and sensitivity. If you have bleeding gums, gingivitis or have lost teeth, this could be a sign that you may have low levels of vitamin C.

  • Poor skin

Early research has indicated that smoking has an adverse effect on vitamin C metabolism and continuing research confirms that smokers have lower levels of vitamin C in the blood than non-smokers. Lack of this vital vitamin leads to blood vessel fragility and connective tissue damage, both essential for keeping your skin in tip-top condition. A deficiency in vitamin C affects your ability to produce collagen which maintains the tone, strength and elasticity of your skin.

  • Fatigue

Vitamin C is part of a number of different mechanisms in the body that generate energy. Specifically, it helps to synthesise Carnitine which plays a critical role in energy production by transporting fatty acids to the cells where they can be used as fuel. In addition to this, vitamin C helps your body to absorb iron, without which you would eventually become anaemic. Iron deficiency is commonly known to lead to fatigue.

INCREASING YOUR VITAMIN C LEVELS

Now you know all the details, you should be beating a path to the nearest supplier of vitamin C. This is understandable especially if you have given up after many years of smoking and the signs of damage are noticeable.

It may be that you’re not a great lover of fruit and veg and are hard pushed to get one a day into your diet let alone the 5-10 you’ll need to maximise your vitamin C levels. In this case, supplementation is a sensible option.

Just before you rush out and stock up on huge pots of vitamin C, stop and consider the form that you buy. Standard oral vitamin C supplements are very poorly absorbed due to digestive limitations in the gut.

Efficacy and absorption are key in any supplement, which is why liposomal forms of vitamin C such as Altrient C are the best choice. Altrient C provides maximum bioavailability, way surpassing the efficacy and absorption of any standard vitamin C product.

Altrient’s liposomal delivery system ensures phenomenal absorption of the encapsulated vitamin C into the bloodstream. The liposomes carrying vitamin C in a protective membrane, are able to withstand the acidic environment of the digestive system and by-pass the tightly regulated absorption controls of the body. Carrying the vitamin in a liposome makes sure that almost 100% of the vitamin C reaches the cells that really need it.

IMPORTANT LIFESTYLE CHANGES

There are a couple of basics aside from vitamin C that should be mentioned on your road to recovery.

- Don’t underestimate the benefit of regular exercise, this improves your cardiovascular health, increases your lung capacity, improves the oxygen supply to your brain and skin and raises the feel-good hormones that make you happy and keep you motivated. Aim for at least 30 minutes a day.

- Keep your diet healthy and well balanced. This means choosing wholegrain carbohydrates, lean proteins and a wide variety of fruit and vegetables. Try to avoid sugar, processed foods and too much alcohol.

These simple changes coupled with a daily dose of vitamin C should get you on the road to a long and healthy smoke-free life.

Jacqueline Newson BSc (Hons) Nutritional Therapy

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Vitamin CHealth3ef815416f775098fe977004015c6193Wed, 08 Mar 2017 00:00:00 +0000
Maintain a Marvellous Memory with a little help from Glutathionehttps://www.abundanceandhealth.co.uk/en/blog/post/84-maintain-a-marvellous-memory-with-a-little-help-from-glutathione Never heard of Glutathione? Many people haven’t and yet it’s one of the most important molecules you need to keep you healthy and free from disease.

Here we hope to enlighten you on the benefits of glutathione and how it can help you to maximise your memory.

Ever walked into a room and then wondered what on earth you wanted when you got there? Or found yourself chatting away to someone at a party desperately trying to remember their name before it gets too obvious you haven’t got a clue!

Forgetting names of places and people is common and an inevitable part of the ageing process but no need to panic, it doesn’t necessarily mean you’re on the slippery slope to dementia or Alzheimer’s.

The process of ageing means your brain, as well as your body, slows down and you become less flexible physically and mentally. So as you get older memory lapses to occur more and more frequently,

What causes the brain to age?

Many factors contribute to the onset and progression of cognitive decline. Of those, oxidative stress and inflammation play important roles.

What is oxidative stress? According to the Merriam Webster medical dictionary, it is defined as:

“Physiological stress on the body that is caused by the cumulative damage done by free radicals inadequately neutralized by antioxidants and that is held to be associated with aging”

Put more simply, the use of oxygen for breathing and numerous other bodily functions produces oxidants. These attack brain cells and can be enormously damaging if they are not continuously neutralised by antioxidants.

The brain is particularly susceptible to oxidative stress. This increases with age and is considered a major contributor to declining brain function.

Scientists believe that as you get older your antioxidant defences don’t work so well and you lose the ability to produce the high levels of antioxidants that you need to cope with increasing environmental factors such as pollution, processed foods, contaminants and modern day stressors.

Furthermore, with age, inflammation in your brain increases. Your body’s response to this is to release inflammatory compounds to aid healing; however, these can be destructive to your healthy cells too - resulting in irritation and tissue deterioration.

Although memory loss may be part and parcel of an ageing brain, it’s possible to slow down or even reverse declining mental faculties and keep your brain fully functioning and in tip-top condition.

Growing scientific research is providing evidence that many nutrients in food offer protective factors to support the ageing brain. Glutathione, in particular, is the ultimate brain protector.

The Brain Benefits of Glutathione

As you can probably imagine your brain needs a fair amount of oxygen to carry out its many complex tasks. In fact, it uses up about 20%of the oxygen harnessed by the body.

The consequence of this high dependence on oxygen is the potential for oxidative damage by molecules known as reactive oxygen species (ROS). Many researchers believe that oxidative stress is responsible for a range of brain and mental disorders including poor memory and concentration.

Your brain has to be able to counter these damaging effects and to do this it depends on a good supply of antioxidants, but primarily it uses Glutathione.

Glutathione is a very small protein, generated within your cells from three amino acids, normally obtained from either food or supplementation.

It has earned the name of ‘Master Detoxifier’ and not for nothing! Its superior antioxidant properties are vital for defending your brain from damaging molecules.

Glutathione has the added advantage of being able to re-cycle other key antioxidants that are really important for your brain health like vitamin C and E. So, not only does it act directly to prevent oxidative damage, it also supports a powerful antioxidant team.

The importance of this powerful nutrient cannot be overstated. Countless studies have found that glutathione levels are significantly depleted in ageing populations and those with mental health conditions such as Alzheimer’s.

Maintaining your Glutathione levels is essential if you want to protect your brain, improve function and hang onto your memories!

Give your brain an extra helping hand with glutathione

Your brain is like any other part of your body in that it responds to a range of insults like stress, lack of exercise, poor diet, toxins and sleep deprivation.

Studies suggest that changes to diet, exercise and mental activity all help to reduce the likelihood of cognitive impairment.

Now it’s up to you - if you’re determined to keep your memory sharp and your brain active, follow these important tips:

1. Get regular daily exercise (30 minutes a day is recommended) – this actually increases the production of glutathione in the body and enhances your immune system.

2. Eat a well-balanced diet with plenty of antioxidant-rich fruit and vegetables.

3. Reduce the stress in your life – meditating or yoga is great for this.

4. Promote restful sleep – avoid pastimes that increase brain activity before bedtime such as watching TV, reading or working on your computer.

5. Find something that challenges your brain – study a totally new subject like a language or a musical instrument.

6. Eat foods that encourage glutathione production i.e.: garlic, onions, cabbage, kale and broccoli.

7. If your diet falls short, supplement with Glutathione but make sure you choose one that’s really well absorbed. Altrient Liposomal Glutathione is by far the most bioavailable product on the market and guarantees almost 100% absorption!

It’s never too late to make positive changes to improve your brain health. Start now and help to preserve those incredible memories making cells.

REFERENCES

  • Busu C, Circu M L, Wei L et al. Glutathione in cerebral microvascular endothelial biology and pathobiology: implications for brain homeostasis. Int J Cell Biol. 2012: 434971.

  • Dringen R. Metabolism and functions of glutathione in brain. Progress in Neurobiology.2000; 62, 6:649–671

  • Glutathione metabolism during aging and in Alzheimer disease http://www.ncbi.nlm.nih.gov/pubmed/15247041.

  • Gut microbiota regulates antioxidant metabolism. https://sciencedaily.com/releases/2015/11/151106062708.htm [Accessed 20.12.16].

  • Holford P and Cass H (2002). Natural Highs. Piatkus Ltd: London.

Jacqueline Newson BSc (Hons) Nutritional Therapy

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Vitamin CGlutathioneHealth68d30a9594728bc39aa24be94b319d21Wed, 22 Feb 2017 00:00:00 +0000
And the Beauty Oscar goes to….Liposomal Vitamin C!https://www.abundanceandhealth.co.uk/en/blog/post/83-and-the-beauty-oscar-goes-toliposomal-vitamin-c Roll out the red carpet, it’s Award Season and red carpet glamour is in the spotlight!

It’s easy to get caught up in all the glitz and glamour but let’s not forget that each celebrity has a team of stylists, make-up artists and hair designers responsible for creating their perfect look.

Sure, we all want to look and feel beautiful but how do us mere mortals achieve this without the help of a team of experts?

Well, we create our own beauty shortlist!

Beauty Shortlist

  1. Liposomal Vitamin C
  2. Zinc
  3. Vitamin E
  4. Omega-3’s
  5. MSM
  6. Magnesium
  7. B-vitamins
  8. Lycopene
  9. Astaxanthin

Flawless Complexion

We’ve all seen the picture’s of celebrities like Gwyneth Paltrow and Nicole Kidman looking like the sun has never kissed their skin, not a freckle to be spotted and not a blemish or a chicken pox scar to be found.

Blemishes, scars, sun damage and surface thread veins can all ruin your chances of a flawless complexion. Yet there’s one vitamin that provides support for all of these skin flaws – liposomal vitamin C. This vitamin should be at the top of your beauty shortlist and here’s why…

  1. Silky smooth – the ability and rate at which your skin cells can repair any damage often dictates the quality of the skin’s smoothness.

If you suffer from problematic skin or have regular outbreaks of blemishes then your skin cells constantly need to repair themselves.

A good repair job means there will be no remaining evidence such as pitting or scaring, but a poor repair job can leave you wearing the history of your skin issues on your face.

Nutrients such as zinc, liposomal vitamin C and E, MSM and omega-3 essential fats assist skin cells with the repair process helping to fill in, cover up and smooth over any damaged areas. Put these nutrients on your shortlist for silky smooth skin! 

  1. Looking youthful – one thing that all celebrities strive for is to maintain their youthful good looks.

The key to youthful skin is to renew collagen levels. This essential protein helps keep skin cells flexible, elastic and plumped up so that wrinkles and fine lines remain non-existent!

Rather than spend your hard-earned cash on expensive collagen supplements, the latest evidence indicates that supplementing with a liposomal form of vitamin C like Altrient C actually increases the body’s ability to regenerate its own collagen levels and increase skin cell renewal.

This is ground-breaking news when it comes to preserving youthful looks!

  1. Beautifully radiant – many of us feel more beautiful after a holiday when we have a gorgeous sun-kissed tan.

However, we now know this kind of bronzing comes at a cost of increased risk of skin damage, pigmentation marks and skin cancer.

There are a few nutrients such as lycopene found in tomatoes, astaxanthin found in shrimps, prawns and salmon and Atlrient C which actively protect skin cells from the harmful effects of UV.

Combine these nutrients with a good SPF cream and you’re more likely to achieve beautifully radiant skin while minimising your risk of pigmentation marks and sun-damage caused by the sun’s radiation.

  1. Naturally glowing – flushing, patchy redness and acne rosacea cause complexion irregularities giving you the wrong kind of glow!

Flushing is often associated with a histamine reaction to certain foods such as tomatoes, peppers, strawberries and some types of alcohol.

Thread veins are often triggered by damage to capillary walls and acne rosacea often indicates sensitivities to certain foods or inflammation within the intestine.

Altrient C can be of great support here as this nutrient helps to de-charge histamine, improve blood circulation, reduce inflammation and encourage the repair and strengthening of capillary walls.

Overcoming these issue can help swap the red glow for more naturally radiant skin!

  1. Wearing a smile! – many of us live a high-octane life and constantly juggle a relentless work, social and family schedule.

The downside of this is heightened stress, anxiety and bouts of poor sleep. This type of lifestyle can put a strain on your adrenal glands causing stress hormones to run high.

Altrient C along with magnesium and B-vitamins act as a tonic for the adrenal glands helping the body de-compress stress and melt those startled eyes and worry lines.

As you learn to ‘breathe’ again and find your inner calm you are more likely to wear a smile rather than a frown and we all know how attractive, infectious and inviting a smile can be! 

Liposomal vitamin C

You’ll notice that one thing our five Beauty Shortlist categories have in common is Altrient C and that’s why we feel this vitamin really does deserve the Beauty Oscar.

Altrient C’s phenomenal performance when it comes to skin health and skin cell protection elevates it from a supportive role to the star of the show.

Liposomal technology enables the Altrient C to have superior absorption, delivery and bioavailability that skin cells can quickly benefit from, leaving other forms of vitamin C questionable in their effectiveness.

Let’s roll out the red carpet because the Oscar definitely goes to Altrient C!

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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Vitamin CBeautyfe9fc289c3ff0af142b6d3bead98a923Wed, 08 Feb 2017 00:00:00 +0000
Fashion Week Mania! Liposomal vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/82-fashion-week-mania-liposomal-vitamin-c Liposomal vitamin C is the best kept energy secret used by Fashion Week devotees.

Actress and model Suki Waterhouse says, “I need to be healthy for Fashion Week. The best thing I have ever come across for my immune system is the Vitamin C sachets from Altrient. They taste like goat poo, but absolutely rule”

Whether you’re a model, a retail worker, a dancer or you just like to stride about town searching out the latest fashion ‘must haves’, being on your feet all day can leaving you feeling like you’ve pulled the plug on your energy reserves.

Strut your stuff

If there’s one thing that robs your body of energy – it’s stress!

Having a busy schedule, burning the candle at both ends and not leaving enough time for eating proper meals can leave you running on adrenalin. After a while your adrenal glands, which produce adrenalin and the hormone cortisol to keep you propped up, can become tired and tetchy and so can your mood!

The problem is embedded by the fact that your body can’t store vitamin C as it is water soluble. Since the adrenal glands use it by the bucket load to keep your stress hormones on full throttle, it’s very easy to quickly become deficient.

There’s also a double whammy as vitamin C is vital for the immune system meaning that catching an infection becomes highly probable as your body starts to get run down.

Energy and vitality reboot

Supplementing with liposomal forms of vitamin C can certainly help to fast track you out of the stress response and provide the immune system with added support. As the adrenal glands become rejuvenated energy reserves get topped up and a sense of vitality is restored.

Cutting down on sugar, caffeine and alcohol also helps to liven up your energy systems. Eating foods rich in complex carbohydrates (think oats for breakfast) helps to nourish your adrenal glands, balance blood sugar and reboot energy levels.

Catwalk legs

Working in an industry that demands that you be on your feet or stand to attention all day long puts a heavy strain on your legs. Tell-tale signs of this physical burden can include aches, pains, varicose veins and thread veins.

Vitamin C provides a dual supportive role here since it acts as a powerful antioxidant calming down the inflammatory process, allowing healing to take place, soothing tired and painful feet and legs.

One step ahead

You need to be super careful about the type of vitamin C you buy. Opting for a cheaper pill or capsule ascorbic acid form of vitamin C isn’t necessarily the smartest form of vitamin C to invest in as absorption rates are so low.

Choosing a high quality liposomal vitamin C means that you will absorb far more as this technology enables nutrients to withstand the digestive process, crossing into the blood stream efficiently and getting escorted to cells in need quickly and easily. Just what the body needs when recovering from stress!

Altrient C has been found to integrate into body cells at a much faster and more effective rate, keeping your body one step ahead.

So, if you want to feel like an A-list celebrity model during fashion week, then Altrient C is definitely your energy secret weapon!

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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Vitamin CBeauty9778d5d219c5080b9a6a17bef029331cWed, 25 Jan 2017 00:00:00 +0000
How to live to 100 years oldhttps://www.abundanceandhealth.co.uk/en/blog/post/81-how-to-live-to-100-years-old How to live to 100 years old

9 super-simple lessons to guide you into a grand old age!

Seems like an impossible goal doesn’t it? But it could be possible with a little help from powerful antioxidants like Glutathione and Alpha Lipoic Acid.

Of course, it’s not quite as simple as that, there are a few other key factors that are necessary to help you achieve a long and healthy life. But if you’re really serious about trying to hold back the ravages of time, you might want to read on…

Firstly, it’s important to point out that very few people actually die of old age. More often than not they become ill and die earlier than nature intended.

Causes of illness in the western world for the majority of people are due to lifestyle factors such as smoking, poor nutrition and lack of exercise.

The average lifespan for women in this country is about 82 years and for men, it’s less, at around 75 years. However, studies suggest that it is possible for you to live to between 110 and 120, but how can you achieve this?

A group of researchers have found a number of communities around the world who live outstandingly long and healthy lives. Apparently the centenarians they studied all include certain practices in their lives that help them to reach their golden years with fewer diseases and a high level of vitality and good health.

What you have to do to achieve the same age-defying benefits couldn’t be simpler. Just incorporate these straightforward, no-nonsense life lessons into your daily routine and you could be amongst the lucky few to receive your 100th birthday card from the queen! 

Be active 

- The bottom line is you need to start moving! Choose an activity that comes easily – get our your rusty bike and take it for a spin, take up gardening, dance around the house to your favourite music, or just walk to the shops instead of driving.

- All successful centenarians walk. In fact, walking briskly has the same cardiovascular benefits as running, without the joint problems. It also relieves stress and can aid digestion following a meal.

- 20 minutes three times a week helps to lower blood pressure, tone the heart, improve healthy cholesterol levels and reduce the clotting tendency of blood.

Stop eating when you are no longer hungry

- Use small plates, save left-overs and store immediately

- Eat more slowly, chew!

- Sit when eating and don’t read or watch T.V. at the same time

- Try the supplement Alpha Lipoic Acid. Results from a recent study found that it can help control your appetite by promoting satiety as well as aiding fat and weight loss.

Avoid meat and processed foods

- Limit meat to twice a week or less

- Eat small amounts of protein at each meal to maintain blood sugar balance and reduce hunger and cravings. Tofu is a nearly perfect food….low in calories, high in protein, rich in minerals, devoid of cholesterol, complete in the amino acids needed for human sustenance and rich in phyto-oestrogens

- Include beans, pulses, lentils, whole grains, vegetables and fruit in your diet every day

- Eat 4-6 vegetables a day and 1-2 portions of fruit. Vegetables and fruit contain a variety of vitamins and minerals that are essential for good health. They also guarantee a good supply of numerous antioxidants, which work in harmony in the body.

Supplement a poor diet

Let’s face it; getting enough fresh fruit and vegetables into your diet is not always easy. Cooking also destroys many of the important antioxidants.

There’s good evidence that impaired antioxidant defences contribute significantly to ill health, so it’s important you try to maintain normal levels. If you know your diet isn’t really up to scratch you may need to include some supplements.

So which ones should you go for? In terms of anti-aging, Glutathione and Alpha Lipoic Acid are key antioxidants in the race against time.

Alpha Lipoic Acid (ALA)

When it comes to increasing your energy levels into old age and maintaining a healthy heart and brain along with good eyesight, you can’t go wrong with ALA.  

This powerful antioxidant plays an essential role in transforming carbohydrates into energy and functions in both fat and water so is able to protect all parts of the cells from free radical damage.

The unique antioxidant properties of ALA are invaluable for countering the effects of inflammation. On-going inflammation often leads to common health conditions and poor quality of life.

Scientists have found ALA also has a beneficial effect on blood sugar control. Research shows that diabetics and those suffering from cirrhosis and heart disease have lower levels than normal.

Glutathione

Glutathione is often referred to as the master detoxifier due to its central role in protecting your body’s cells from free radical damage.

It helps to keep you young by efficiently detoxifying harmful substances in your intestines before they reach your blood circulation.

It also plays an important role in mounting successful immune responses when your body is under threat and is vital for controlling inflammation - a known risk factor for many chronic diseases that threaten your longevity.

With age, your ability to produce the antioxidant Glutathione becomes less efficient. This makes you more vulnerable to free radical cell damage, which is thought to be central to the ageing process.

Drink red wine or grape juice daily

- Red grapes, red wine and grape juice are all excellent sources of resveratrol, which is thought to have antioxidant and anti-cancer properties.

- 1 or 2 (125ml) glasses of red wine daily is beneficial – more is detrimental.

Take time to relieve stress

- Relax and socialise

- Maintain a strong support network.

- Meditate daily, start at 10 minutes and work up to 30 minutes.

Have a purpose for living

- Why do you get up in the morning? What are you passionate about?

- Learn something new, paint, play the piano, take dancing lessons, try a new language.

Make family a priority

- Invest time and energy in your children, partner and family.

Surround yourself with those who share your values

- Choose people who support your healthy habits and challenge you mentally and those you can rely on in case of need.

- Build strong relationships with those people, meeting regularly

- Social connectedness and support networks are essential to long life and happiness

 

“Embrace the ageing process – don’t just add years to your life, add life to your years”

 

 By Jacqueline Newson - BSc (Hons) Nutritional Therapy

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R-Alpha Lipoic AcidHealth43ec517d68b6edd3015b3edc9a11367bThu, 12 Jan 2017 00:00:00 +0000
Glutathione - the hangover remedy we’ve all been waiting for!https://www.abundanceandhealth.co.uk/en/blog/post/79-glutathione-the-hangover-remedy-weve-all-been-waiting-for No prizes for guessing that alcohol is the main culprit triggering a cascade of reactions in the body that lead to the nasty symptoms we know of as hangovers! 

When alcohol intake is excessive, it significantly depletes glutathione levels. This stops the liver from fully functioning and leaves the body with a highly toxic compound (much more toxic than the alcohol in its original state) which produces many of the nasty side effects 

What causes hangovers?

Alcohol consumption affects mechanisms in the body that make you urinate more leading to dehydration. The consequent lack of water to the brain leaves that fuzzy, tired feeling and is responsible for the overwhelming desire to guzzle litres of water! 

Alcohol metabolism in the liver produces toxic by-products called acetaldehydes.Because these compounds are far more toxic than alcohol itself they cause feelings of nausea and also lead to flushing, sweating and vomiting.

Heavy drinking also plays havoc with your immune system - triggering an inflammatory reaction. Poor concentration, loss of apetite, muscle aches and memory problems are often caused by the substances produced during an inflammatory response.

6 top hangover tips

  • Dilute the effects of alcohol
    Prevent dehydration by filling up on water between alcoholic drinks. Before sleeping drink another large glass of water.
  • Fill your boots!
    Lack of food in the stomach, just accelerates the absorption of alcohol and can cause more irritation to the stomach. So, eat before you go out and snack whilst drinking. The Mediterranean habit of providing small snacks with alcoholic beverages is a good practice to follow!
  • Avoid darker varieties of alcohol
    Clear alcohols like vodka, gin and white wine contain less congeners than drinks like red wine and whisky so are likely to cause less negative effects.
  • Recognize when to stop drinking!
    When you start to feel that hyper, whizzy feeling, it’s a signal that your liver is not coping very well with the alcohol and your brain is affected. This is a good time to stop drinking or slow down considerably and switch to water to give your liver a chance to metabolize the alcohol. 
  • Exercise
    Get moving! A cardiovascular workout is probably not something that normally springs to mind in the middle of a hangover, but its well worth breaking into a sweat to help the body eliminate toxins. Make sure you avoid further dehydration by drinking lots of water whilst exercising.
  • Get a good dose of glutathione
    Supplementing with 1 – 2 sachets of liposomal glutathione daily should give your liver the helping hand it needs. 

What is Glutathione and how does it help?

You’ve probably never heard of glutathione and are wondering what on earth it is. Well without a doubt it can be considered the mother of all antioxidants. 

Glutathione has multiple uses throughout the body, but is probably best known for its detoxifying actions. It works tirelessly within the liver cells to render toxic substances harmless. These powerful properties have earned it the title of ‘master detoxifier’.

It is so vital to health it is present in every cell. As the premier detoxification organ the liver produces high concentrations of glutathione but these can be seriously depleted during heavy bouts of drinking which puts added pressure on its detoxification resources.

As a rule glutathione is recycled in the body — except when the toxic load becomes too great. Ageing, stress, pollution, poor diet, medications, radiation and poor health are also thought to deplete our reserves.

How to increase glutathione levels

As always increasing fresh fruit and vegetables should be your primary goal. Raw peppers, spinach, onions, garlic, potatoes, apples, bananas and broccoli are good sources of glutathione. 

If you know for sure you’re not going to manage your 5 a day in the run up to Christmas and you’re definitely going to drink more than usual, supplementing with glutathione is a great idea.

Finding an effective supplement is not always easy though. According to studies standard oral supplements of glutathione are not well absorbed by the body. This is why it’s so important to choose a liposomal formulation as this is one of the most effective ways of delivering it directly to the liver cells. 

Liposomal glutathione has the advantage of being protected from digestive juices and absorption problems because of the clever manufacturing process used. The glutathione is encapsulated in a microscopic phospholipid bubble called a liposome, which protects and carries it directly to the cells where it is most needed. This unique method of delivery is almost 100% bioavailable.

Here's to a happy holiday season with a lot less self-induced suffering!

Jacqueline Newson BSc (Hons) Nutritional Therapy

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GlutathioneHealthd1fe173d08e959397adf34b1d77e88d7Thu, 15 Dec 2016 00:00:00 +0000
Discover how liposomal vitamin C can help you survive snot season!https://www.abundanceandhealth.co.uk/en/blog/post/78-discover-how-liposomal-vitamin-c-can-help-you-survive-snot-season Liposomal vitamin C is expected to be this season’s winter hero. As the colder weather takes centre stage many of us are starting to experience tell-tale signs that our immune system is struggling to keep us in the best of health.

One area of the body that faces particular difficulties during the winter is the mucus membranes that line the nose, throat and lungs.

Signs of distress

So how would you know that your immune system is in desperate need of nutritional support?

A clear sign that your immune system is working hard to maintain good winter health is that you are producing a lot more mucus. This could mean:

- Blowing your nose more frequently

- Clearing your throat regularly

- You may notice your throat has become sore and inflamed

- You have a slight tickly cough

- Mild headaches

- Sinus congestion

This extra mucus, also known as phlegm or snot, may be colourless and very runny but as your immune system starts to become overwhelmed the phlegm thickens and becomes yellowish or greenish in colour.

These are all signs that your immune system is becoming depleted and you may well benefit from a good boost of liposomal vitamin C.

On constant alert

The primary function of the cells contained in the mucus membranes, which line the nose, throat and lungs, are to identify and destroy any potentially hazardous pathogens (bacteria and virus that can cause an infection) so they are unable to gain access into the body or bloodstream.

This really is your first line of defence and is achieved by the cells churning out a fluid (mucus) packed full of several types of immune cells that are loaded with ammunition and are ready to take on and disarm the fiercest of winter bugs!  

The importance of liposomal vitamin C

Every time you duck into the office, drop your kids at nursery or do a quick stint of Christmas shopping, you expose yourself to an environment in which air conditioning, central heating or an increased number of people have loaded the air with winter bugs.

Your immune system then has to step up the pace and quickly filter and destroy these airborne infections. Your cosy commute to work is also interpreted by your mucus membranes as being pretty hazardous!

The cells in the mucus membrane use vitamin C to increase the number of immune cells and to also make them highly active. Vitamin C can’t be stored in your body so if you don’t have a decent daily dietary supply of vitamin C, then your body can easily fall short of the necessary levels needed at this time of year.

Without the adequate availability of vitamin C, immune cell numbers drop off and weaken. This means that ineffective mucus is produced and potential infections can win their way into the body.

Choose an optimal form of vitamin C

Sure, you can grab yourself a standard vitamin C supplement but these are nowhere near as effective as a liposomal form of vitamin C.

The very clever thing about liposomal vitamin C is that the vitamin C is wrapped up in a layer of phospholipids, which makes it super absorbable and gives it a speedy boarding pass into the bloodstream.

Every cell in the body also contains a phospholipid membrane so the liposomal form of vitamin C gets identified as a VIP, giving it priority status and escorting it straight to the cells that are in desperate need of a boost.

This is why liposomal nutrients such as Altrient C are undoubtedly our best winter heroes when it comes to immune protection, overcoming infections and removing the snot factor from your winter!

Susie Perry Debice

BSc Hons, Dip ION Food Scientist and Nutritional Therapist

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Vitamin CHealth35f4a8d465e6e1edc05f3d8ab658c551Wed, 30 Nov 2016 00:00:00 +0000
Sick of being SAD in the winter - Could Alpha Lipoic Acid be the missing link?https://www.abundanceandhealth.co.uk/en/blog/post/77-sick-of-being-sad-in-the-winter-could-alpha-lipoic-acid-be-the-missing-link What is Alpha Lipoic Acid (ALA) and where does it fit in with conventional treatments for Seasonal Affective Disorder (SAD)?

If you’re someone that’s affected by this debilitating condition when winter closes in and the dark clouds of gloom descend - it’s important to gather together as many coping strategies as you can to survive the dark days.

Adding ALA to your feel-good toolkit may be the final key to banishing the winter blues…

SAD facts

SAD commonly occurs in winter and affects millions of people every year. The change in season can have a dramatic effect on the mental health of many SAD sufferers but may only cause subtle changes in the mood and behaviour of others.

Typical symptoms of SAD

Low mood and depression are common but other symptoms include:

  • Poor concentration and memory
  • Lethargy and sleep problems
  • Irritability and intolerance to stress
  • Anxiety and inability to cope with day-to-day life
  • Low sex drive
  • Carbohydrate and sugar cravings

Possible causes of SAD

SAD appears to be caused by light deprivation. Cold weather forces us to stay inside and the days are shorter overall giving us less access to daylight.

SAD is particularly prevalent in people living in the Northern hemisphere with symptoms usually starting in September and October. However, those living 30 degrees from the equator where days are long and hot are rarely affected.

Studies have found a link between low vitamin D status and depression, which may explain why SAD occurs during the winter as our skins need exposure to sunlight to manufacture vitamin D in the body.

Reduced levels of important mood raising neurotransmitters such as serotonin have also been suggested as a contributing factor in SAD. The many complexities of brain chemistry mean that any imbalance in neurotransmitters can affect our brain function and subsequent moods.

Nutrition advice

Overall brain support will help reduce many of the symptoms of SAD. Every day we learn about ‘Super nutrients’ that can promote optimum brain health. There are lots to choose from but Alpha Lipoic Acid comes up time and again as a key nutrient and should be top of the list as part of your strategy for dealing with the symptoms of SAD.

What is ALA and how does it help with SAD?

  • ALA is a really powerful antioxidant which counters the effects of highly reactive and harmful chemicals known as free radicals. These are capable of inflicting damage on DNA, proteins and the fats within our cell membranes, potentially resulting in memory, concentration and mood problems.
  • ALA regenerates other antioxidants such as glutathione and vitamin C, providing significantly enhanced effects for fighting oxidative stress on the brain.
  • ALA functions in both fat and water-soluble substances reaching watery areas like the blood and cell contents, as well as the cell’s outer membrane, which consists mostly of fat. This gives ALA a distinct advantage, allowing it to protect virtually all body tissues against free radical damage.
  • There is good evidence that ALA can freely cross the blood-brain barrier, helping to keep the brain and nerve tissue healthy. Its powerful antioxidant activity can trap circulating heavy metals like mercury and lead - countering their toxic and carcinogenic effects, thereby preventing damage to brain cells.
  • ALA may help to fight off the fatigue associated with SAD. It plays a key role in energy metabolism, working as an essential cofactor for several enzymes that generate energy production within the powerhouses in our cells.
  • Brain inflammation is one of the key factors implicated in depression. Because ALA possesses such powerful antioxidant activity it can offer a uniquely efficient protective mechanism against the damaging effects of inflammation in the brain.
  • More and more studies are identifying ALA as a potential therapeutic tool for the treatment of depression. Research has found that this vital antioxidant increases insulin sensitivity, which plays a role in the brain’s ability to increase serotonin synthesis, elevating feelings of happiness and wellbeing.

Lifestyle options

There are a variety of ways to tackle the symptoms of SAD but like many conditions, you may need to tailor your treatments to find therapeutic approaches that suit you personally. Finding the missing jigsaw pieces could be the answer to years of miserable winters.

Try these:

Exercise

Boring, I know, but exercise is often the key to recovery in many health conditions and SAD is no exception…Regular exercise really helps to improve mood and boosts energy and is particularly helpful if you do it outside to make the most of the natural sunlight. Studies suggest it elevates the feel-good hormones in the brain and packs a double punch if teamed up with a good dose of daylight.

Re-Assess your diet

Instead of indulging in comfort carbs and sugary treats, change to foods like turkey, cottage cheese, bananas, chicken and avocado. These are great sources of the amino acid tryptophan, which helps the brain produce happy hormones.

Additionally, these foods are packed full of protein, which if eaten instead of succumbing to processed carbohydrates, may help to keep blood sugar levels balanced - reducing fatigue, irritability and sugar cravings.

Make sure you get enough vitamin C and B complex vitamins. Low levels of these vital nutrients can affect mood and energy levels. A diet packed with fruit and vegetables is the key. However, well-absorbed supplements can bridge the gap if your diet is sometimes lacking - be sure to choose liposomal products for guaranteed results.

Venture Out

Spend as much time as possible during winter outside to maximise your exposure to sunlight and stimulate the production of vitamin D in your body. If howling winds and relentless rain are putting you off, now could be the time to pack your bags and head for sunnier climes.

Invest in a ‘SAD’ lamp

Many SAD sufferers find light therapy lamps invaluable during the winter months. Evidence suggests they help to reset the body’s own natural sleep/wake cycle, which can be disrupted in those prone to SAD.

Hopefully, with the help of a few carefully chosen nutrients and some lifestyle changes, winter will be a season to enjoy and not to hide from.

Jacqueline Newson BSc (Hons) Nutritional Therapy

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R-Alpha Lipoic AcidHealth28dd2c7955ce926456240b2ff0100bdeWed, 16 Nov 2016 00:00:00 +0000
Liposomal Vitamin C – How to ward off a cold whilst commutinghttps://www.abundanceandhealth.co.uk/en/blog/post/76-liposomal-vitamin-c-how-to-ward-off-a-cold-whilst-commuting Liposomal vitamin C could be the exact product you’ve been looking for if you’re wary of all those sneezing people on your regular commute to work!

As we head into the cold, cough and flu season many of us are exploring ways to strengthen our immune system. But if you are one of the millions that play sardines every day on a packed commuter bus, train or plane then you are much more vulnerable to catching an infection.

Discover how a new form of liposomal vitamin C called Altrient C and a magical silver spritz can help improve your protection and be your saving grace this winter.

 

Frosty mornings

You leave home early in the morning wrapped up in several layers to protect you from the cold, damp morning air. A brisk walk to the station and then you stand in your spot on the platform waiting for your train to arrive thinking that this might be the morning you actually get a seat. As the train rolls in, tension mounts, people start to close in around you and the race to the door begins. 

As usual, the train is packed and you’re left standing in the aisle only to be shuffled further into the train with each stop as more people pile on. The train starts to get warmer, you start to feel hot and peel off a few layers, you can’t help but become aware of the coughs, sniffs and sneezes around you and as the space between you and your fellow passengers becomes more intimate, wafts of bad bread and body odour make you wish your journey would be over sooner rather than later.

You start to wonder just how many bacteria and viruses there are being breathed and spluttered into the communal air around you and you ask yourself how long it will be until your commute gets the better of your immune system…

 

How infection is transferred

One of the most common ways to pick up an infection is from a contaminated surface. Train handle bars, door knobs, taps, a work file, an office phone or even a mug from the communal kitchen. All these surfaces or objects are frequently touched by other people who may have coughed into their hand or touched their nose before touching these surfaces.

With this in mind, it’s plain to see how easy it is for bacteria and viruses that cause so many of our winter infections to sweep through the office leaving a trail of ‘sick days’ as they go. Becoming short-staffed notches up your team’s stress levels, creating an unhappy working environment adding to the gloom and doom of winter.

A+ protection with liposomal vitamin C

If you are looking for an all-around star supplement that can pack a serious punch when it comes to immune support then its vitamin C you should turn your attention towards.

Altrient C contains a new form of liposomal vitamin C which is gathering popularity in the natural health community due to its effective immune support helping boost your protection against bacteria and viruses being circulated in the air you breathe or lurking on the surfaces you touch regularly.

Altrient C works by stimulating special immune cells that destroy and remove harmful microbes, such as bacteria and viruses, from the blood and it also sends a message to recruit immune cells into an area of infection and helps to increase the number of immune cells building up strong immune protection.

 

Shake off stress

During times of stress, our adrenal glands use up vast amounts of vitamin C while churning out the stress hormones adrenalin and cortisol. Unfortunately, vitamin C is unable to be stored in the body so during times of stress you have an increased dietary requirement for this vitamin; otherwise, your vitamin C levels fall short, your immune system suffers and stress can start to get the better of you.

However, foods rich in vitamin C are harder to come by during the winter months so supplementing with vitamin C becomes a real priority.

The science of nutritional supplements has been evolving fast and the new form of liposomal vitamin C is known to get absorbed at a much faster rate and achieve a speedier delivery to cells in need, like adrenal and immune cells.

Altrient liposomal vitamin C comes in handy sachets that you can keep at work and just 1-3 sachets a day helps to support immune function, improve your protection against infections and support your stress response helping you to sail through this winter!

The longer you wait to take action, the harder it could be to get on top of a full-blown infection.

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Vitamin CHealthfbd7939d674997cdb4692d34de8633c4Wed, 02 Nov 2016 00:00:00 +0000
Arthritis – Glutathione to the rescue!https://www.abundanceandhealth.co.uk/en/blog/post/75-arthritis-glutathione-to-the-rescue Glutathione isn’t very well known but it’s a vital nutrient if you want to lead an active life with healthy joints.

As a population we are now living longer than ever so living healthier is a big issue. Taking steps towards a better future means taking care of your joints and bones and finding ways to combat the early signs of arthritis is essential if you want to hang on to your mobility and flexibility.

Here are some helpful natural dietary, lifestyle and supplement suggestions to help you protect your health and longevity.

Understanding Arthritis

National Arthritis Week is fully underway and aims to help raise awareness of the common condition that affects over 120 million people in the EU alone.

There were over 100 different types of arthritis, the most common being:

  • osteoarthritis (wear and tear on the joints)
  • rheumatoid arthritis (an autoimmune condition whereby the immune system attacks joint tissue)
  • gout, where crystals form within the joint tissue, causing pain and inflammation

These joint conditions all cause pain and inflammation with the joints making movement painful and in making exercise challenging.

Exploring natural ways to dampen down the pain and reduce the inflammation are necessary steps in managing your arthritic symptoms.

Bare facts on Osteoarthritis

Symptoms of osteoarthritis include inflammation and pain around the joint, damage to the cartilage causing stiffness, locking and friction within the joint. Osteoarthritis involves the breakdown and gradual loss of cartilage within a joint.

When the cartilage degenerates, friction and wearing down of the bones occurs leading to painful and sore joints. This debilitating condition can result in severely limited mobility, particularly in the major weight-bearing joints like the hips and knees.

Vitamin C for calming joint inflammation

One solid supplement worth taking for osteoarthritis is vitamin C as this nutrient helps to protect synovial fluid found in cartilage which functions to cushion the joint spaces.

Vitamin C also helps to mop up the oxidative stress caused by free-radical molecules generated during the natural inflammatory process. If left unchecked these free-radicals can actually do more harm to the cartilage and the surrounding joint tissue increasing pain and inflammation, which is why people with arthritis often suffer from ongoing swelling, pain and inflammation.

Vitamin C helps to break this cycle and encourages natural healing to take place. The problem with many forms of vitamin C supplements (often the cheaper ones) is that taking high doses often triggers stomach discomfort and a runny tummy.

One way to bypass this is to look for a liposomal form of vitamin C, such as Altrient C, which doesn’t cause stomach upset because it gets absorbed more quickly. This is much more effective so you don’t need to ingest such a high dose.

Spotlight on Rheumatoid Arthritis

Rheumatoid arthritis is the second most common form of arthritis and it’s three times more likely to affect women than men.

Rheumatoid arthritis is an autoimmune disease, meaning that your own immune cells have become confused and are attacking the synovial membrane found surrounding your cartilage, so your joints become a place where constant inflammation takes place, which eventually leads to cartilage damage, joint destruction and deformation 

Fighting off arthritis - Glutathione to the rescue

As we become older there are certain vitamins and minerals that we naturally need more of and glutathione is one nutrient that you definitely want to become aware of if you suffer from rheumatoid arthritis.

Glutathione is the body's most abundant, natural antioxidant which strengthens the immune system and helps offset the physical effects and problems of aging.

Unfortunately, our glutathione levels become rapidly depleted as we age, leading to a build-up of free radicals and inflammation within our cells. Adequate levels of glutathione are needed to help the immune system fight off free-radical damage, infection, and illness.

Glutathione really comes into its own as a superior supplement for rheumatoid arthritis with its ability to help unscramble and regulate immune cells preventing them from attacking your own body tissues and cells and transferring their resources to get on with their real job of combating infections.

This creates a window for inflammation in the joint spaces to settle down and healing to take place.

Maintaining supple joints

Although arthritis is a progressive degenerative disease with the right dietary and lifestyle changes and with the added bonus of the right nutritional supplements you can help to reduce your symptoms, reduce cartilage breakdown and manage your pain and inflammation much better.

Maintaining a healthy weight also helps to ensure that no unnecessary load is put onto weakened joints and gentle rather than impactful exercise can help to keep the joints moving.

Written by Susie Perry Debice BSC Hons, Dip ION Food Scientist and Nutritional Therapist

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GlutathioneHealthd09bf41544a3365a46c9077ebb5e35c3Mon, 24 Oct 2016 00:00:00 +0100
Liposomal Supplements - The New Kids On The Blockhttps://www.abundanceandhealth.co.uk/en/blog/post/74-liposomal-supplements-the-new-kids-on-the-block Are you ready for something that's actually going to make a huge difference to your health? Good because, hallelujah - Altrient have produced a liposomal supplement range that is not only easy to take but also genuinely works!

Let’s face it, it’s about time there were supplements available that you could feel certain would make a significant impact on your health. I mean, how much time have you spent trudging down the aisles of your local health food shop, surrounded with a multitude of vitamins and minerals in various different forms and sizes, wondering where on earth to start?

Without a doubt, there's a bewildering array of vitamins and minerals available these days, which only goes to make shopping for the right ones totally confusing. Which supplements should you choose, how many should you take, how often and for how long and most importantly will they work?

The biggest dilemma - Choosing the right type of supplements

This final question poses the biggest dilemma - What is the point of taking vitamins if you’re not entirely sure they’re going to have any effect at all? It may not come as a total surprise to learn that not all supplements are created equal.

Many supplements are produced in other countries from poor quality and cheap ingredients that may not be active.

According to research, some don't even contain the nutrients they say they do. Others are packed with more fillers and binders than ingredients and some come in forms that don't disintegrate sufficiently to be fully absorbed.

You will also find that many vitamins and minerals are bound together with other inorganic compounds such as…

- oxides

- carbonates

- sulphates

- phosphates

- chlorides (which are thought to be less well absorbed)

Aside from all this, a more concerning issue is that many products simply don't have the science or research to back up their ingredients or claims.

Disappointing to hear, huh?

Well, luckily there's no need to waste any more time trawling around health food shops trying to decipher the difference between one product and another. If you've been praying for something that will take the guesswork out of supplementation, here it is.

Liposomal technology has come to the rescue and is sure to become something you look back on with the same fondness as the day you discovered the sheer heaven of stretch jeans. Life’s never been the same since!

Although this ground-breaking technology started its journey within the medical world as a method of specialized drug delivery, it has now found a place in the supplement industry and is making the kind of health changes that are forcing people to sit up and take notice. Liposomal supplements are set to revolutionise complementary health care.

Understanding liposomal technology

OK, so…

- What is liposomal technology?

- What makes it so special?

- Why should you put your trust in this new and exciting form of supplementation? 

We'll keep it simple and focus on vitamin C. You've all heard of vitamin C after all, it’s probably one of the most widely used supplements available. Vitamin C is universally known for its value to human health and has been documented in thousands of studies. Luckily its physical properties make it an ideal candidate for liposomal encapsulation and delivery.

So first we’ll get the science bit out of the way and then we can take a look at some real life evidence.

Despite what you might think, taking large amounts of standard vitamin C is pretty pointless as the body can only absorb up to 200mg at a time. This is because our bodies maintain a very clever balancing act with certain nutrients and in the case of vitamin C there are tight controls within the intestines that regulate its absorption.

Other factors also affect the amount of vitamin C we can hold on to. Smokers use up lots more vitamin C than non-smokers. Additionally...

- alcohol

- chemicals

- heavy metals

- low stomach acid

poor diet

stress

- an overgrowth of unhealthy bacteria in the gut

... may all have a detrimental effect on our vitamin C levels, which is where the magic of liposomal technology comes in.

Liposomal vitamin C sets itself apart from other forms of vitamin C because of its unique delivery system, which can overcome all of these obstacles.

Altrient® C's unique manufacturing process

The unique Altrient C manufacturing process produces cleverly designed phospholipid bubbles called liposomes. The phospholipid coating is very similar to the biological membrane that surrounds our own cells.

These membranes are designed to facilitate the transport of numerous chemicals as well as protect the cell’s contents. In much the same way, liposomes are able to protect the vitamin C they encapsulate from our body’s natural defence systems.

The microscopic bubbles of protective fatty acids are loaded with soluble vitamin C which is then protected from the digestive juices and transported quickly into the circulation which moves it directly to the cells that need it. It is this unique design that enables this highly potent vitamin C supplement to break through the body’s absorption barriers to effectively penetrate the target tissues.

Liposomes are super clever because they can incorporate and release both water soluble and fat soluble components simultaneously, whilst maintaining a protective barrier around their biologically active ingredients. This makes them resistant to:

- digestive enzymes

- gastric juices

- bile salts

- alkaline solutions

- gut bacteria

- and the free radicals that our bodies produce

The liposomal delivery system makes sure that the vitamin C you take - unlike others - is protected from oxidation and degradation and will deliver it undamaged to the exact target site where the body can best utilise it.

Liposomal supplements are all about absorption

Over three-quarters of the Vitamin C contained in most tablets and powders on the market is destroyed in the digestive system, never even making it to your bloodstream. Whereas the Vitamin C carried in a liposome can be in excess of ten times more bio-available bringing far greater benefits.

In comparison, choosing liposomal supplements is a bit of a no-brainer! And most importantly, studies show that liposomes increase stability and solubility allowing for greatly improved absorption in the body.

But don't just take our word for it, read about what other people have to say about their experiences using liposomal vitamins.

Rachel from Notting Hill says:

“I’m on a really strong medication where one of the side effects is bleeding gums. I was struggling with this for months but as soon as I started taking Altrient C it stopped altogether. Not only that but my Doctor keeps expecting me to get every cough and cold going but since using liposomal vitamin C I’ve not had a single problem and it’s already been 6 months.” 

_____________________________________________________________________________

Sarah from Wimbledon tells us:

"A couple of winters ago I felt myself coming down with a throat/cold bug that had spread throughout my family and as an experiment I took 6 Altrient C a day for 3 days to see if it helped. Miraculously the sore throat and cold never came to fruition, that was enough to convince me that Altrient C worked. It was the first time I had ever managed to nip a cold in the bud".

_____________________________________________________________________________

Louis J exclaimed: "Life saver!"

“The title says it all! Is an essential part of my anti-cancer protocol. I snuffed out cancer the natural way, still living strong regardless of what doctors told me what would happen to me if I forsook chemo/radiation. Excellent, excellent, excellent!”

_____________________________________________________________________________

Istvan G commented: "Helping a Father!"

“We read about the Lypo-spheric vitamin C and GSH online and thank goodness we could buy quickly the products. My father had throat cancer and he took 5 vit c and 2 GSH a day for 3 months, well he was given the green light for the doctors, of course, every two months he has to go for a check-up, but it did a lot of good for the whole family, we are taking it too the prevent flu and colds. Thank you!”

_____________________________________________________________________________

The response to liposomal supplements has been amazing, so much so that the grapevine has even reached the ears of some celebrity bloggers. Here’s what Gwyneth Paltrow has to say about Altrient C:

“Vitamin C in high doses wards off viruses and strengthens immunity, so when I get to my plane seat, I take 4 or 5 of these bad boys”.

As a frequent flyer, Gwyneth has made the right choice, the environment on an aircraft is a hotbed of circulating bugs, making it so easy to pick up a virus. Altrient C is well worth adding to your travel insurance!

These are just a handful of the anecdotes documented by frequent users. As well as all these wonderful recommendations, we know for sure how effective liposomal supplementation is because there is convincing evidence. Recent research has produced astounding results...

Clinical research

A leading expert in claim substantiation, Aspen Clinical Research reviewed the results of an Altrient C trial using 60 participants aged between 31 and 65 with visibly ageing skin. Half of those taking part took 3 sachets of Altrient® C a day for 4 weeks and the other half took a placebo. The Altrient C group found that after only 4 weeks of using the Altrient C their skin elasticity had improved considerably.

Almost half of those in the Altrient C group claimed to look younger at the end of the trial period and 100% of the participants were so impressed with the results they planned to replace all of their existing skin care products with Altrient C!

This research demonstrated a clear link between a reduction in the skin ageing process and the use of vitamin C via liposomal supplements.

Whilst vitamin C is an excellent example of the improvements brought about by liposomal technology this superior form of supplementation has the capability of enhancing the bioavailability of several other nutrients.

For this reason, Altrient has developed a limited but dynamic range by carefully choosing only vitamins that are poorly absorbed by the body or those that peak quickly and are eliminated rapidly.

Altrient is dedicated to offering vitamins that can harness this amazing delivery system to bring about optimal health. They are proud to admit that they will not sell products where the technology does not add value, as is the case with nutrients such as Co-Enzyme Q10 which is already easily absorbed.

If you value your health and longevity, don't cross your fingers next time you’re shopping for supplements; why rely on the lap of the gods? Get ahead of the game, invest in your health and make it happen by choosing liposomal supplements.

By Jacqueline Newson - BSc (Hons) Nutritional Therapy

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Vitamin CHealthBeautyad61ab143223efbc24c7d2583be69251Thu, 06 Oct 2016 00:00:00 +0100
How vitamin C can help alleviate pneumoniahttps://www.abundanceandhealth.co.uk/en/blog/post/73-how-vitamin-c-can-help-alleviate-pneumonia Are you ready for Summer's end?

As our gorgeous English summer comes to a close the warm air is replaced by cool damp autumn air.

Couple this change with the fact that we are now faced with fewer hours of daylight and this is the sign your body needs to put your immune system on high alert, ready to fend off any bacterial or viral nose, throat or lung infections.

Time to get protected

If you tend to be someone who catches any autumn or winter cold, cough or a sore throat then now is the time to step-up your protection.

Firstly, make sure you wash your hands with antibacterial soap to help minimise your chances of picking up an infection from someone or something you have touched.

Next, swap a handkerchief for tissues and make sure you put used ones in the bin rather than stashing them in your pockets!

One way to fire-up the immune system is to include some fiery foods into your diet. Fresh root ginger can be sliced and added to herbal teas or hot water and lemon or it can be grated and added to a stir-fry or curry along with chilli and garlic, all of which help to boost the immune system.

Taking a daily vitamin C supplement is also a wise move throughout the autumn and winter months.

So how does vitamin C work to help your body fight infections? Well, vitamin C has anti-viral activity meaning it helps to activate, strengthen and increase the number of the specialised immune cells(phagocytes and lymphocytes) used by your body to fight infections.

The action of these immune cells helps prevent the virus from becoming stronger so that you can start winning your battle back to good health.

Watch out for lung infections

If you are unable to get on top of a cold or a cough, then these minor infections can spread into your chest and cause more serious lung infections such as bronchitis and pneumonia.

If we look back into history then we are given one very large clue as to how to best help ourselves when faced with pneumonia or any lung infection. Back in the early 1900’s American paediatrician Alfred Hess carried out some groundbreaking work on scurvy, a skin condition caused by severe vitamin C deficiency.

Hess noted that there was a direct link between scurvy and pneumonia and his work became so renowned that by the 1930’s vitamin C was being used as a treatment option for pneumonia and other lung conditions.

We now know that during a lung infection cells in the lungs come under a great deal of ‘oxidative stress’ which contributes to further damage of lung tissue. Vitamin C acts as a powerful antioxidant dampening down ‘oxidative stress’ and allowing cells to recover while also helping to boost the immune cells and actively help fight off the infection.

Getting the best vitamin C

So if you’re looking to boost your protection to reduce your chances of picking up an infection or if you need to actually shift an infection then my advice would be to opt for a vitamin C supplement.

When choosing a vitamin C, it’s important to look for one that is well absorbed, works quickly and is effectively delivered straight to the cells that are under stress.

Altrient C is a liposomal form of vitamin C and it’s this form that’s considered to be the most scientifically advanced. Liposomal simply means the vitamin C is cleverly wrapped in a layer or bubble of phospholipids.

Since all our cells also contain an outer layer or membrane of phospholipids the two can join together easily and quickly which enables the vitamin C to be absorbed into the bloodstream quickly and be delivered to cells in need with speed and agility.

Clever science indeed!

Written by Susie Perry

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Vitamin CHealthd2ddea18f00665ce8623e36bd4e3c7c5Mon, 26 Sep 2016 00:00:00 +0100
Vitamin C and Pneumoniahttps://www.abundanceandhealth.co.uk/en/blog/post/72-vitamin-c-and-pneumonia Back in the early 1900 an American paediatrician Alfred Hess carried out some ground breaking work on scurvy, a skin condition caused by a severe vitamin c deficiency.

Hess noted that there was a direct link between scurvy and pneumonia and his work became so renowned that by the 1930’s vitamin C was being used as a treatment option for pneumonia and other lung conditions.

So how does vitamin C work to help your body fight a lung infection?

Firstly during a lung infection cells in the lungs come under a great deal of ‘oxidative stress’ which contributes to further damage of lung tissue. Vitamin C acts as a powerful antioxidant dampening down ‘oxidative stress’ and allow cells to recover.

Secondly, vitamin C has anti-viral activity meaning it helps to activate, strengthen and increase the number of the specialised immune cells (phagocytes and lymphocytes) used by your body to fight infections. All of these actions work together to decrease the replication of the virus meaning that you can start winning your battle back to good health.

When choosing a vitamin C it’s important to look for one that is well absorbed, works quickly and is effectively delivered straight to the cells that are under stress.

Altrient C is a liposomal form of vitamin C and it’s this form that’s considered to be the most scientifically advanced. Liposomal simply means the vitamin C is cleverly wrapped in a layer or bubble of phospholipids.

Since all our cells also contain an outer layer or membrane of phospholipids the two can join together easily and quickly which enables the vitamin C to be absorbed into the bloodstream quickly and be delivered to cells in need with speed and agility.

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Vitamin CHealth32bb90e8976aab5298d5da10fe66f21dThu, 22 Sep 2016 00:00:00 +0100
Vitamin C – Not Just a One Trick Ponyhttps://www.abundanceandhealth.co.uk/en/blog/post/71-vitamin-c-not-just-a-one-trick-pony We Brits take our health and wellness seriously, so much so that a whopping £36 million a year is spent on vitamin C alone.  So why do people rely so wholeheartedly on this specific vitamin? It seems the majority take it to support their immune system and rightly so.

Researchers have finally conceded that vitamin C can help to reduce the length and severity of the common cold even though it doesn’t necessarily stop you catching it.

What many people don’t realise is that vitamin C has a multitude of other functions in the body, so shouldn’t just be relegated to the back of the bathroom cabinet until winter arrives. According to a number of clinical, experimental and population studies, increasing vitamin C levels, can result in a whole range of health benefits.

These include enhancing wound repair, reducing cancer rates, increasing life expectancy, protecting against pollution and cigarette smoke, reducing the risks of cataracts and improving gum health.

Why it’s so important?

Vitamin C is a water-soluble vitamin predominantly found in fruit and vegetables. It is frequently added to foods as a preservative and readily available in supplement form.  The need for dietary sources of vitamin C is essential for humans as, unlike many of our animal friends, humans are unable to synthesize vitamin C within the body.  

During times of stress and toxic overload animals like goats are capable of producing around 100,000mg vitamin C a day.  Not surprisingly they rarely get ill!

For us to obtain this amount of vitamin C from the diet would entail eating about 1,400 oranges a day - an impossible task, but even supplementing with high doses of vitamin C brings its challenges. Tight regulation controls in the gut and kidneys mean absorption of standard oral vitamin C can reach saturation point at as little as 200mg. In fact the more we take in the less we absorb.

Thanks to incredible new liposomal technology, vitamin C is now available in a form that overcomes the usual digestive problems and can be delivered straight to the cells that need it.  

Altrient C is one of the few liposomal vitamin C’s available in this country that can offer almost 10 times the bioavailability of standard oral supplements.

What does that mean? It means 98% of the good stuff gets absorbed into your bloodstream immediately!

Here are a few other great benefits of Vitamin C:

  • It improves sperm quality

  • Reduces exercise-related muscle soreness

  • Is involved in cardiac health

  • Boosts collagen production

  • Increases cognitive function

  • Reduces the likelihood of cataracts

  • Helps prevent gout through uric acid reduction

  • Linked to diabetes prevention

  • Helps the body adapt to stress

  • Detoxifies harmful chemicals

And it can also…

Fight fatigue

Energy production is heavily dependent on several vitamins and minerals in particular vitamin C, which is an essential co-factor in the metabolic processes that produce energy from glucose. It is also essential for the absorption of Iron which we need to carry oxygen to our cells in order to produce energy. Low iron is a common cause of fatigue.

Brighten your day

Vitamin C shouldn’t be overlooked by sufferers of low mood. It’s found in high concentrations in the brain and plays a key role in the synthesis of the neurotransmitters norepinephrine and dopamine - both necessary for mood regulation. Studies have found a correlation with low levels of vitamin C and depression.

The significant health benefits of vitamin C can’t be ignored so make sure you up your intake every day - not just once a year!

Jacqueline Newson BSc (Hons) Nutritional Therapy

Abundance and Health

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Vitamin CHealthBeautye2c420d928d4bf8ce0ff2ec19b371514Fri, 02 Sep 2016 00:00:00 +0100
Sex and your shopping baskethttps://www.abundanceandhealth.co.uk/en/blog/post/70-sex-and-your-shopping-basket One easy and sometimes overlooked way of reducing stress, sleeping better and maintaining fitness, is having a healthy sex life.

Unfortunately, life gets in the way sometimes and a combination of factors can lead to less and less activity in the bedroom.  Often this is to do with energy levels, hormone changes, stress and a lack of desire.

Working long hours at a demanding job, a hectic social life, emotional stress and caring for family members can all take their toll on energy stores. At the end of a long day sex is often the last thing on your mind.

Taking time out to pay closer attention to your diet as well as adding a few key ingredients to your shopping list could be all that’s needed to rev up your energy levels and enhance your libido.

Here, expert nutritionist Jackie Newson recommends her shopping basket favourites for a healthy vibrant sex life.

Go Green

Tackling fatigue is probably top of the list for revitalising a flagging sex life so let’s start with increasing your get up and go! Raising energy is dependent on key nutrients like vitamin C and iron. Low iron is known to contribute to fatigue, since it is involved in the production of haemoglobin and the oxygenation of red blood cells.

Vitamin C significantly improves the absorption of iron so it’s important to get this combination in your foods. We also need vitamin C for the synthesis of carnitine which is another nutrient necessary for energy production.

Vitamin C and iron packed foods include: Dark-green leafy vegetables, such as spinach, kale, collard greens, chard, beet greens, turnip greens and mustard greens. If increasing your fruit and veg intake is not possible, opt for a really well absorbed vitamin C supplement. My personal favourite is Altrient C.

Altrient C is the world’s first highly advanced gel nutritional supplement. It uses cutting-edge Lipsomal Encapsulation Technology to ensure up to 98% absorption all the way to your cells, where great health begins.

Choose foods rich in zinc

Zinc is essential for the release of hormones, and is well known for its fertility enhancing properties.  Men in particular may benefit from an increase in Zinc in their diet because of its link to testosterone production, which is important for sexual function. For a mega zinc fix load your trolley with: chicken, oysters, crab, cashews, pumpkin seeds and dark chocolate.

Pep yourself up with protein

L - Arginine, one of the amino acids that make up protein does a great job at dilating blood vessels and is thought to increase the flow of blood to your erogenous zones, helping to improve arousal.

This is often used as a natural therapy for erectile dysfunction and to increase sensation in a women’s genital area. Protein foods that supply maximum doses of arginine are:  turkey, chicken, pork, pumpkin seeds, soya beans, lentils, peanuts and chickpeas.

Try the 3 T’s – Tofu, Tempeh and Tamari

These fermented foods are all made from soya which has high concentrations of phytoestrogens. Phytoestrogens are plant molecules, similar in structure to our own oestrogen and are capable of gently mimicking natural oestrogen in the body to restore balance at times when hormones are fluctuating.

Low libido, vaginal dryness and painful sex are common around the menopause and have been linked to a reduction in oestrogen levels. Fermented soya foods provide easily digestible soy isoflavones that can help to get things back to normal.

Brew up a cup of Ginseng Tea

Panax ginseng has been used traditionally in Chinese medicine for thousands of years to increase energy and support the body through physical and mental stress. Complimentary therapists often use this to improve sperm count and sexual performance and studies have confirmed it can help with erectile dysfunction. Ginseng tea is readily available from health food shops and some supermarkets.

Spice up your menus

Spicy foods can improve circulation which helps to move blood towards the genital area. Other herbs have also been found to improve virility. Head for the herb section in your supermarket and pick up some of these:

Fenugreek seeds: Saponins which can be found in fenugreek seeds play a role in increasing the production of testosterone. Fenugreek has been found in studies to significantly increase sexual arousal and orgasm.

Curry powder and cumin: Increase blood flow, helping to keep the vaginal tract healthy and increase sensitivity in the genital area.

Nutmeg:  Is a popular aphrodisiac, this could be because animal studies have found it helps to increase libido and potency and there are no nasty side effects.

Search for Maca

Not something you might commonly find in your supermarket so you may have to hit the independent health food shops for this. Maca is a libido enhancing root plant native to Peru and said to nourish the endocrine glands, which are responsible for producing and releasing hormones. Powdered maca can be added to hot drinks, so try half a teaspoon a day to gain the libido enhancing effects!

Make shopping your secret weapon. These simple additions can be an easy way to add some va va voom back into your sex life!

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Vitamin CHealth7cbbc409ec990f19c78c75bd1e06f215Mon, 22 Aug 2016 00:00:00 +0100
Kick Cellulite to the Kerb Naturallyhttps://www.abundanceandhealth.co.uk/en/blog/post/69-kick-cellulite-to-the-kerb-naturally Cellulite plagues a staggering 85% of women in the UK, leaving many feeling self-conscious about exposing their bodies and often feeling lost as to how to rid themselves of these pesky lumps and bumps.

Many social myths surround the causes of cellulite, whether you’re being told that it only happens to overweight women or that it is purely caused by the food we eat. Cellulite can happen to anyone, regardless of shape or size, but do not despair! There are natural ways you can help your body to battle cellulite and leave you feeling body confident this summer and beyond.

Vitamin C

The exact cause of cellulite is not yet known although, because it is more predominant in women, it is thought to be partly due to hormonal changes. However, genetics, inflammation and to some degree lifestyle, may also be factors.

The appearance of cellulite is due to a weakening of the connective tissue beneath the dermis (top layer of skin). This allows the underlying fatty tissue to protrude through giving the puckered dimpled appearance which most of us detest and are on a constant quest to eradicate!

Many do not realise the benefits which can be gained by simply strengthening our skin tissue and preventing the breakthrough of these fatty build-ups beneath our skin. Collagen is the substance which gives our skin elasticity, firmness and tone, and its production is directly affected by vitamin C.

A recent study showed that Altrient C, the world’s first liposomal Vitamin C gel supplement, increased skin elasticity and firmness by 61% in just 12 weeks, by boosting collagen production to reduce wrinkles and fight against the signs of aging.

Stay Hydrated

Whilst the idea of adding more fluids to your body may make you a little nervous when cellulite begins to appear, drinking water is always a beneficial idea for our skin. By drinking more water, you can help your body to rid itself of excess fluid where there are build-ups, which can help to reduce the appearance of cellulite.

Omega 3

Inflammation of the skin can enhance the appearance of cellulite, as inflammation can reduce circulation and lymphatic drainage. Try adding more OMEGA 3’S INTO YOUR DIET as the beneficial fatty acids EPA and DHA, help to reduce inflammation and prevent the enlargement of fat cell chambers. Oily fish, walnuts and flaxseeds are all great sources of Omega 3’s.

Improve your Hormonal Balance

Our hormones, especially oestrogen, can affect the production of body fat even down to specific areas of our body. You can help to keep your hormones in check with multiple B vitamins, namely vitamin B6 which not only contributes to the regulation of hormonal activity, but is also responsible for the utilisation of proteins and fats in our body.

And remember, all these options need time to work their magic. Make them part of your daily beauty routine and ensure you feel body confident for the summer and beyond!

Jacqueline Newson BSc (Hons) Nutritional Therapy

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Vitamin CBeauty14bfa6bb14875e45bba028a21ed38046Thu, 21 Jul 2016 00:00:00 +0100
Foods that make you glad, sad and hopping mad!https://www.abundanceandhealth.co.uk/en/blog/post/68-foods-that-make-you-glad-sad-and-hopping-mad Keep grinning all day long….

Mix up a bowl of chopped fresh berries, sprinkled with seeds and nuts and top with a big dollop of natural yogurt and you’ve got the perfect recipe for a day filled with happiness and vitality. Add in a handful of oats soaked in apple juice and you have a winning formula, guaranteed to make your day sparkle.

Combining fruits with nuts gives you a range of nutrients including vitamin C, magnesium, B vitamins and essential fatty acids that your body uses to produce energy and balance your moods. The yogurt provides a great source of protein which we need to produce neurotransmitters - these are essential for brain function and keeping us happy.

Oats contain complex carbohydrates and provide lots of fibre too, which gives us a steady supply of energy throughout the day and keeps bloating at bay by aiding regular bowel movements. All in all, this nutrient packed combo gives us oodles of energy, a fully functioning brain and a flat stomach why wouldn’t that put a smile on your face?

Feeling down in the dumps?

Make spinach your best friend if life is getting you down! This nutrient rich veggie along with egg whites, sesame seeds, seaweed and poultry all contain an amino acid called tryptophan that helps the brain to make serotonin – the feel good hormone. Combining carbohydrates with tryptophan foods helps more tryptophan to get to the brain, so make sure your diet includes good quality carbohydrate sources like brown rice, quinoa, oats, wholegrain bread and pasta.

The neurotransmitters in our brain that send out happy messages rely on a good supply of essential fatty acids too. A diet rich in oily fish, walnuts, flaxseeds, sesame, pumpkin and sunflower seeds will keep your neurotransmitters buzzing! Eggs, soya, peanuts and liver contain other smart fats called phospholipids that surround and protect our neurotransmitters, enhancing mood and maintaining mental performance. Liver may not be everyone’s cup of tea but snacking daily on a boiled egg or a small handful of peanuts is easy to achieve and could make all the difference.

Controlling anger with food

Strictly speaking there isn’t a specific food, that will send you into a wild rage, but there are types of foods that can push you over the edge and make it harder for you to control temper tantrums. Irritability and mood swings can be triggered by changes in our blood sugar levels, so it’s best to avoid sugary foods in the form of refined products such as chocolate biscuits, cakes, fizzy drinks, sweets or white pasta/rice and bread as these can cause problems. These as well as stimulants such as alcohol and coffee will promote a rapid rise in blood sugar followed by surges of insulin as the body tries to regulate itself.

Unfortunately high levels of insulin lead to a dramatic drop in the amount of sugar in the blood and it is this constant yo-yoing that gives rise to mood swings and fatigue. Reaching for sweets and fizzy drinks when you’re feeling stressed and irritable is like a red rag to a bull!!

During stressful times our bodies use up a lot of vitamin C so instead of grabbing a coffee and a handful of biscuits eat some vitamin C rich foods instead. Oranges may seem the obvious fruits but you could also try papaya, peppers, broccoli, brussel sprouts and strawberries as these are particularly rich in vitamin C.

It’s also really important when feeling stressed and out of control that we eat nutrient dense foods as these help our adrenal glands to cope better with stress. Fresh fruit and vegetables, raw nuts and seeds and whole grains are all beneficial in restoring balance and control over circumstances that may be running away with you.

At busy times when you really think it’s going to be impossible to keep up good levels of vitamin C rich foods, make sure you take a well absorbed supplement like Altrient C. (Altrient C is the world’s first highly advanced gel nutritional supplement. It uses cutting-edge Liposomal Encapsulation Technology to ensure up to 98% absorption all the way to your cells, where great health begins.) Far better to support your diet than go completely without!

Knowledge is power. Making some simple changes to your diet can be an easy way to get your sparkle back!

Jacqueline Newson BSc (Hons) Nutritional Therapy

Abundance and Health 31.5.16.

Your Fitness Magazine - Foods and Moods

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Vitamin CHealtha3f390d88e4c41f2747bfa2f1b5f87dbThu, 07 Jul 2016 00:00:00 +0100
The Grass is not always Greener!https://www.abundanceandhealth.co.uk/en/blog/post/67-the-grass-is-not-always-greener 1 in 4 people in this country suffer from hay fever, also known as seasonal allergic rhinitis, and it’s usually caused by something as inoffensive as grass pollen! 

Unfortunately this allergen triggers quite an extreme immune response. Chemical substances which include histamine are released by the immune system into the nasal passages which trigger symptoms very similar to the common cold. Most sufferers report a runny nose, constant sneezing, congested sinuses, wheezing and itchy eyes. 

It can be very debilitating, affecting a person’s ability to work and function normally. Not surprisingly many resort to a range of medications to counter the symptoms. Antihistamines, decongestants, anticholinergic agents and corticosteroids are typically used in the treatment of allergic rhinitis. 

Whilst these pharmaceutical drugs may have a considerable impact on relieving the symptoms, for some people they produce unwanted side effects such as dizziness, impaired thought processes, drowsiness, palpitations and blurred vision. 

The good news is that many people find that their symptoms improve as they get older. Approximately half of people report some improvement in symptoms after several years. In around 10%-20% of people the symptoms disappear altogether.

If you are loathe to resort to conventional drugs, mother nature has a few tricks up her sleeve that could knock nasty symptoms on the head and make the pollen season a little more bearable. Making good nutritional choices and introducing some carefully chosen supplements could be a step in the right direction.

Probiotics:

Firstly top up on friendly bacteria. Ensuring you have the right balance of gut flora supports your immune system helping to protect you from allergens. Research has identified that Lactobacillus acidophilus in particular has a role to play in reducing allergic reactions to pollen. 

Probiotic supplements come in many forms, usually capsules and powders but healthy bacteria can also be found in fermented foods like yogurt, cheese and kefir or in fermented vegetables like sauerkraut and pickles.

Quercitin:

Eat lots of fruit and vegetables, especially cranberries, peppers and onions. These contain quercitin; a flavanoid that studies have found stop the production and release of histamine. If taking a supplement, the recommended dose for allergic rhinitis is between 250-600mg, three times a day about 10 minutes before eating.

Bromelain:

Add pineapple to your fruit salad. This contains bromelain a natural protein digesting enzyme, which has been shown to enhance the efficacy of Quercitin.  Bromelain is also a powerful anti-inflammatory which on its own may be useful for reducing inflammation especially of the nose and sinuses. A supplemental dose of 90mg a day is thought to be beneficial.

Vitamin C

Let’s not forget good old vitamin C, something we already strongly associate with helping our immune system. It also appears to be beneficial for treating hay fever. Studies suggest that it may prevent the secretion of histamine

It seems the less vitamin C there is in blood plasma the more histamine increases. A good dose of 2g daily is thought to reduce symptoms. To add to its health benefits vitamin C is also non-toxic and virtually free from side effects. However, to obtain just 1g of vitamin C you would need to eat approximately 100 strawberries, so supplementation in this instance could be an easier option! 

Unfortunately it is difficult for the body to absorb large amounts of vitamin C all at once due to tightly regulated absorption controls within the body. With standard orally ingested vitamin C we can absorb around 98% of a 200mg dose, but once the dose exceeds 1.2g, this declines to as little as 33% and is rapidly excreted from the body through the urine. 

This is why it is important to choose a method of delivery that bypasses the tight absorption controls in the intestines. * Altrient C – a liposomal vitamin C, is able to do this because it is encapsulated within tiny liposomes that carry the nutrient directly to the cells protecting it from oxidation and degradation by digestion processes. This optimizes the effects of the vitamin C bringing almost 100% to the cells that need it. 

Butterbur (Petasites hybridus)

Not something you might commonly find in your medicine cabinet, but this herb has long been used traditionally to treat asthma and bronchitis and reduce mucus. Research has also identified that it can help with allergic rhinitis, one study found that an extract of butterbur was as effective as a commonly used medication

The recommended dose is 500mg a day for a maximum of 16 weeks. * Butterbur should not be taken if pregnant or breastfeeding as it may interfere with other herbs, supplements and medications. It should only be taken under the supervision of a health care practitioner.

Packing in these nutritional gems a few months leading up to the pollen season should arm you with enough protection to ensure you really can make hay while the sun shines!

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Vitamin CHealth735b90b4568125ed6c3f678819b6e058Wed, 22 Jun 2016 00:00:00 +0100
If you are serious about your health then you should seriously know about Glutathione.https://www.abundanceandhealth.co.uk/en/blog/post/66-if-you-are-serious-about-your-health-then-you-should-seriously-know-about-glutathione- Glutathione is often called the “Master Defender” due to its vast functions as an antioxidant, detoxifier and immune system supporter.

Basically it’s powerful ability to boost your health and vitality!

It is found in nearly all cells, tissues and organ systems in the body. Our bodies produce glutathione naturally, but everyday factors including the intake of medication, ill health, exposure to environmental toxins, aging and diet dramatically reduce the body’s stores of glutathione.

As glutathione levels decrease, a detrimental drop occurs in the cellular functions that help maintain a healthy heart, brain, eyes, liver, kidneys, pancreas, and joints.  

Previously, the only reliable way to boost glutathione levels was with IV infusions. With Setria® Glutathione and the superior bioavailability offered by liposome-encapsulation, this is no longer the case.

Orally-ingested Altrient™ GSH combines Setria® Glutathione with Liposomal Encapsulation Technology to protect the glutathione from being destroyed in the digestive system, making Lypo-Spheric™ GSH an efficient and cost-effective way to boost glutathione levels.

A new study published in the European Journal of Nutrition revealed that daily supplementation of Setria® Glutathione – the form of L-Glutathione used in Altrient™ GSH – is effective at increasing body stores of glutathione by 30-35% over a 6 month period.

That’s a significant boost to your health and well-being!

The randomized, double-blind, placebo-controlled trial was conducted at Penn State University School of Medicine and lead by Dr. John P. Richie, Jr., Ph.D., Professor of Public Health Sciences and Pharmacology.  Dr. Richie has studied glutathione for more than 25 years, focusing primarily on glutathione’s ability to fight oxidative stress.

“It is well-known in the science community that glutathione is one of the primary protective molecules in the body; however, whether or not glutathione levels could be supplemented by oral glutathione administration has been hotly debated and clinical data has been lacking,” said Dr. Richie.  “Now we have evidence to illustrate the potential benefit of glutathione supplementation …”

The study measured the effect of supplementation with Setria® Glutathione on glutathione levels in 54 healthy adults, 28-72 years of age. One group of subjects took 250 mg/day (low-dose), the second group took 1,000 mg/day (high-dose), and the third group took 470 mg/day of placebo.  Glutathione levels were measured over a six month period in different blood components, including erythrocytes (red blood cells) and lymphocytes (white blood cells), as well as the buccal mucosal cells that line the inside of the cheeks.

Results of the study showed glutathione levels in the blood increased after one, three and six months when compared to baseline levels at both doses. And at six months, average glutathione levels increased 30-35% in erythrocytes, plasma, and lymphocytes, and 260% in buccal cells in the high-dose group.

In addition to the increase in glutathione levels, the study showed that daily supplementation of 1,000 mg/day enhanced the function of natural killer (NK) cells more than two fold after three months.  

NK cells are vital to a well-functioning immune system because they can rapidly identify and kill abnormal cells.  This two fold increase in NK cytotoxicity means the NK cells were twice as effective at killing abnormal cells, such as cells that are virally infected or tumorigenic.

A secondary endpoint analysis of the data also indicated that daily supplementation of 250 mg – 1,000 mg of Setria® Glutathione may result in a significant decrease in oxidative stress after 6 months.  

While the majority of glutathione in cells is in the reduced form (the “active” form), it becomes oxidized when it is used to neutralize free radicals and other toxins that cause oxidative stress.  When this happens, the level of oxidized glutathione in the body increases, and the level of reduced glutathione in the body decreases.  Therefore, a reduction in oxidative stress was demonstrated with a decrease in the ratio of oxidized to reduced glutathione.  

So if you are looking for a serious antioxidant, detoxifier and immune system supporter, then look no further than Glutathione.

Put a spring back in YOUR step, naturally!

References

Richie JP Jr, Nichenametla S, Neidig W, Calcagnotto A, Haley JS, Schell TD, Muscat JE. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr. 2014 May 5. PubMed PMID: 24791752.

Suntres ZE. Liposomal Antioxidants for Protection against Oxidant-Induced Damage. Journal of Toxicology 2011 May 24. Article ID 152474.

Topham NJ, Hewitt, EW. Natural killer cell cytotoxicity: how do they pull the trigger? Immunology. 2009 Sep. PubMed PMCID: 2747134.

Setria® is a registered trademark of Kyowa Hakko USA, Inc.

© 2014 LivOn Labs

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GlutathioneHealth3295c76acbf4caaed33c36b1b5fc2cb1Tue, 10 May 2016 00:00:00 +0100
Deliverance from the Negative Effects of Ageinghttps://www.abundanceandhealth.co.uk/en/blog/post/65-deliverance-from-the-negative-effects-of-aging While we benefit from the wisdom and experience we gain as we age, we agonize over wrinkles, stiff joints, weakened bones and muscles, and that dreaded “d” word - disease.  We do not have to simply succumb to these signs of ageing.  Instead, we can help our bodies fight the primary force behind nearly every negative effect of ageing - oxidation.

To understand how oxidation works, keep in mind three basic concepts:

•Physical matter is composed of atoms, each with a nucleus that is circled by one or more electrons.

•Electrons are small, negatively charged particles that orbit the nucleus like planets circle the sun.

•Molecules consist of two or more atoms held together through a sharing of their electrons.

In simple terms, oxidation occurs when a molecule loses one or more of its shared electrons. In the same way that pulling a brick out of a brick wall would weaken the wall, most molecules become unstable with the loss of electrons. This electron deficit is so destabilizing to some molecules that they initiate a vigorous chain reaction of stealing electrons from all the surrounding molecules. These highly reactive electron thieves are called free radicals and they inflict damage via oxidative stress.

Unaddressed oxidative stress unravels tissues, rips through membranes, distorts DNA, interrupts normal metabolism, sets off destructive chemical reactions, and creates cellular debris that disrupts normal bodily functions. Ultimately, all pathogens and all toxins cause their damage – including common signs of ageing – by initiating and increasing oxidative stress within the cells of the body.

The only way to combat oxidative stress is with antioxidants – molecules that can donate electrons without becoming unstable. By contributing electrons to unstable, electron-depleted free radicals, antioxidants can neutralize them and often reverse the damage that has already been inflicted.

The body has an elaborate defense system for neutralizing oxidative stress with antioxidants it makes (like glutathione) and antioxidants that come from the diet (like vitamin C). As the body grows older, its natural production of antioxidants diminishes, and the need for dietary and supplemental antioxidants like vitamin C increases dramatically.  

Fortunately, we can supply our bodies with vitamin C from a variety of foods and supplements. Unfortunately, traditional vitamin C - powders, tablets, capsules and even vitamin C from your diet - is not processed and absorbed efficiently by your body when you ingest more than 100 mg at one time. In fact, when you take 1,000 mg or more of regular oral vitamin C, more than half of it is passed as waste by your body. The most efficient way to absorb high doses of vitamin C [link to The Daily Need for Vitamin C] is through Intravenous (IV) infusions or liposomal vitamin C supplements [link to Optimizing Blood Levels of Vitamin C].

We can’t stop the ageing process, we all know this. But with an adequate supply of antioxidants, we can all spend more time in the excitement and less time in the agony of ageing.

 Choose Altrient C - high quality Liposomal Vitamin C

©2014 LivOn Labs. Content adapted from Primal Panacea by Thomas E. Levy, MD, JD.

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GlutathioneHealthBeautyfc490ca45c00b1249bbe3554a4fdf6fbTue, 05 Apr 2016 00:00:00 +0100
The 6 Important Roles of Vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/64-the-6-important-roles-of-vitamin-c Aside from its ability to prevent scurvy, vitamin C is also required in many essential metabolic processes. A few of the highly studied physiological functions are discussed below.

1. Collagen Synthesis

Vitamin C is essential for the synthesis and maintenance of collagen, the most abundant protein in the human body. Collagen comprises about 25% to 35% of the total protein content in the body. Its strong, connective, elongated fibrils are found in skin, ligaments, tendons, cartilage, bone, blood vessels, the intestines, and the discs between spinal vertebrae. It is also found in the cornea and in muscle tissue.

Important research relating vitamin C to collagen has shown:

  • Vitamin C helps protect the skin by promoting the production and migration of fibroblasts that support normal wound healing.

  • Vitamin C protects against skin wrinkles seen in premature aging. 

  • Increased vitamin C uptake by vascular smooth muscle cells increases the synthesis and maturation of Type I (aka Type 1) collagen.  Type I collagen accounts for about 90% of the body’s total collagen content.

  • High concentrations of vitamin C stimulate synthesis of Type IV collagen, which has important filtration characteristics in the kidney, the blood-brain barrier, and the arterial lining .

2. Basement Membrane Synthesis

Basement membrane is a thin, sticky layer that supports epithelial cell layers — tissues that line the surfaces and cavities throughout the body (like the lining of the stomach and the lining of blood vessels). It binds the glomerular capillaries in the kidneys to the Bowman’s capsule which is necessary for blood filtration. It also attaches the pulmonary capillaries in the lungs to the lung alveoli. In addition, basement membrane functions as a restrictive barrier to prevent cancer cells from passing deeper into tissues.

Vitamin C is related to the basement membrane in the following ways:

  • Vitamin C maintains the gel-like state of the basement membrane, helping to suppress tumor invasion through the basement membrane. 

  • Vitamin C deficiency reduces the release of basement membrane components (Type IV collagen, laminin, elastin) in blood vessels. 

  • Vitamin C accelerates the deposition of other important basement membrane proteins in the area between the dermis and epidermis. 

3. Carnitine Synthesis

Vitamin C is an essential cofactor for the synthesis of carnitine - an amino acid that is necessary for the transport of fatty acids into mitochondria.  This transfer of fatty acids is an important factor in the production of the ATP that is necessary for cellular energy.

4. Neurotransmitter Synthesis

Vitamin C is directly involved in the synthesis of neurotransmitters. Neurotransmitters are biological molecules that facilitate the electrical flow between neurons and nerve cells in the body and in the brain. The body’s ability to respond to the environment, as well as the brain’s ability to think and to remember, is dependent on these essential substances.

5. Promotes Calcium Incorporation into Bone Tissue

The formation and maintenance of quality, high-density bone material requires vitamin C. Vitamin C promotes assimilation of calcium into the bone, protects against leaching of calcium out of the bones, and fights the oxidative stress that works against assimilation.

Additional relationships between vitamin C and bone metabolism include the following:

  • Vitamin C stimulates the formation of the cells that incorporate calcium into bone tissue (osteoblasts). 

  • Vitamin C inhibits the development of cells that dissolve calcium out of bone tissues (osteoclasts).

  • As a powerful antioxidant, vitamin C fights oxidative stress in bone tissues. 

  • Collagen cross-linking, required to form the dense matrix for optimal bone strength, requires vitamin C. 

6. Immune System Function and Maintenance

The immune system functions of vitamin C are so important that they are discussed in greater detail in [link to] 20 Ways Vitamin C Supports a Healthy Immune System.

Here is a quick list of how vitamin C works with the immune system:

Vitamin C supports:

  • Production of interferons

  • Function of phagocytes

  • Cytokine production by white blood cells

  • Cell-mediated immune response

  • Nitric oxide production by phagocytes

  • T-lymphocyte proliferation

  • B-lymphocyte proliferation

  • Antibody production and complement activity

  • Natural killer cell activity

  • Prostaglandin formation

  • Cyclic GMP levels in lymphocytes

  • Localized generation of, and/or interaction with, hydrogen peroxide

  • Detoxification of histamine

  • Neutralization of oxidative stress

  • Immune response to vaccination

  • Mucolytic effect

  • Function of antibiotics

Vitamin C inhibits:

  • Various forms of T-lymphocyte death

  • Neuraminidase production

References

Duarte TL, Cooke MS, Jones GD, “Gene expression profiling reveals new protective roles for vitamin C in human skin cells” Free Radic Biol Med 2009 Jan 1 46(1):78-87.

Hashem MA, et al, “A rapid and sensitive screening system for human type I collagen with the aim of discovering potent anti-aging or anti-fibrotic compounds” Mol Cells 2008 Dec 31 26(6):625-30.

Qiao H, et al, “Ascorbic acid uptake and regulation of type I collagen synthesis in cultured vascular smooth muscle cells” J Vasc Res 2009 46(1):15-24.

Boyera N, Galey I, Bernard BA, “Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts” Int J Cosmet Sci 1998 Jun 20(3):151-8.

May JM, Qu ZC, “Transport and intracellular accumulation of vitamin C in endothelial cells: relevance to collagen synthesis” Arch Biochem Biophys 2005 Feb 1 434(1):178-86.

Saitoh Y, Nagai Y, Miwa N, “Fucoidan-Vitamin C complex suppresses tumor invasion through the basement membrane, with scarce injuries to normal or tumor cells, via decreases in oxidative stress and matrix metalloproteinases” Int J Oncol 2009 Nov 35(5):1183-9.

Mahmoodian F, Peterkofsky B, “Vitamin C deficiency in guinea pigs differentially affects the expression of type IV collagen, laminin, and elastin in blood vessels” J Nutr 1999 Jan 129(1):83-91.

Marionnet C, et al, “Morphogenesis of dermal-epidermal junction in a model of reconstructed skin: beneficial effects of vitamin C“ Exp Dermatol 2006 Aug 15(8):625-33.

Rebouche CJ, “Ascorbic acid and carnitine biosynthesis” Am J Clin Nutr 1991 Dec 54(6 Suppl):1147S-1152S.

Naidu KA, “Vitamin C in human health and disease is still a mystery? An overview” Nutr J 2003 Aug 21 2:7.

Gabbay KH, et al, “Ascorbate synthesis pathway: dual role of ascorbate in bone homeostasis” J Biol Chem 2010 Jun 18 285(25):19510-20.

Yalin S, et al, “Is there a role of free oxygen radicals in primary male osteoporosis?” Clin Exp Rheumatol 2005 Sep-Oct 23(5):689-92.

Park JB, “The Effects of Dexamethasone, Ascorbic Acid, and β-Glycerophosphate on Osteoblastic Differentiation by Regulating Estrogen Receptor and Osteopontin Expression” J Surg Res 2010 Oct 8.

Hie M, Tsukamoto I, “Vitamin C-deficiency stimulates osteoclastogenesis with an increase in RANK expression” J Nutr Biochem 2011 Feb 22(2):164-71.

Sheweita SA, Khoshhal KI, “Calcium metabolism and oxidative stress in bone fractures: role of antioxidants” Curr Drug Metab 2007 Jun 8(5):519-25.

Saito M, “Nutrition and bone health. Roles of vitamin C and vitamin B as regulators of bone mass and quality” Clin Calcium 2009 Aug 19(8):1192-9.

Maehata Y, et al, “Type III collagen is essential for growth acceleration of human osteoblastic cells by ascorbic acid 2-phosphate, a long-acting vitamin C derivative” Matrix Biol 2007 Jun 26(5):371-81.

Pasco JA, et al, “Antioxidant vitamin supplements and markers of bone turnover in a community sample of nonsmoking women” J Womens Health (Larchmt) 2006 Apr 15(3):295-300.  

Sugiura M, et al, “Dietary patterns of antioxidant vitamin and carotenoid intake associated with bone mineral density: findings from post-menopausal Japanese female subjects” Osteoporos Int 2011 Jan 22(1):143-52

Ruiz-Ramos M, et al, “Supplementation of ascorbic acid and alpha-tocopherol is useful to preventing bone loss linked to oxidative stress in elderly” J Nutr Health Aging 2010 Jun 14(6):467-72.

Zinnuroglu M, et al, “Prospective evaluation of free radicals and antioxidant activity following 6-month risedronate treatment in patients with postmenopausal osteoporosis” Rheumatol Int 2011 Jan 8.

© 2014 LivOn Labs. Content adapted from Primal Panacea by Thomas E. Levy, MD, JD.

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Vitamin CHealthea5d2f1c4608232e07d3aa3d998e5135Tue, 15 Mar 2016 00:00:00 +0000
Altrient C Vitamin C makes skin firmer: And we can prove it.https://www.abundanceandhealth.co.uk/en/blog/post/63-altrient-c-vitamin-c-makes-skin-firmer-and-we-can-prove-it

Fed up with skin creams that make huge claims but then don’t bring the results you expected? Are you wondering if there is anything out there that can genuinely rejuvenate ageing skin and reduce wrinkles? Could it be possible that a daily drink could actually deliver these promises?

The Power of Altrient C

The trouble with popular skin creams is that there is only so much they can actually do. A cosmetic cream is as it states – purely cosmetic! This means it can only penetrate the surface layers of the skin, generally enhancing the appearance of the skin, but having no real effect on the metabolism of the cells in the dermis - the deeper layers of the skin.

The key to supple, vibrant skin is to target the underlying skin cells that are responsible for generating collagen. Collagen is a major component of the extracellular matrix that supports skin cells. As we age we produce less collagen which contributes to wrinkles and dry sagging skin. However we cannot synthesise collagen in our body’s without the help of vitamin C, so it is vital for your skin’s health to get sufficient vitamin C daily.


Most people simply don’t get enough vitamin C in their diet.  Supplementing provides a reasonable alternative; unfortunately, it is difficult for the body to absorb large amounts of standard vitamin C all at once. In fact the more you take the less you absorb because of the tightly regulated absorption controls within the body. What is needed is a form of vitamin C that can bypass the body’s tight absorption controls in the intestines and reach the cells directly.


Fortunately, liposomal vitamin C is now available in this country and compared to standard vitamin C supplements is able to deliver almost 100% of its bounty to the cells that need it.


So what are the liposomes contained in liposomal vitamin C?

Liposomes are clever little "vehicles". They are microscopic bubbles made up of an outer layer of the same fat that makes up our own cell membranes. This encapsulates the vitamin C and carries it directly to the cells. In this unique form, the vitamin C is protected from oxidation and degradation, optimising its effects in a way that normal oral supplementation cannot match. Even more importantly, research can support the anti-ageing effects of this form of vitamin C.

A study carried out by Princeton Consumer Research Limited, looked specifically at the effects of Altrient C™ Lypo-Spheric Vitamin C, on skin health and collagen production and found astonishing results. Of the 41 women aged from 31 to 61 years, who took Altrient C daily, they found a staggering 61% increase in their skin’s firmness and elasticity and a reduction in the appearance of fine lines and wrinkles not just on the face but over the entire body! Those given the placebo treatment showed no change at all. (Report)

These incredible results were achieved by taking just 3 sachets a day of Altrient C over a 16 week period. Equally encouraging was the fact that individuals taking just 1 sachet a day also saw an impressive 35% improvement in their skin’s appearance.

Don’t just let vitamin C do all the hard work. Give your skin the extra care it deserves. Try these top 5 tips and really notice a difference:


  • Hydrate, hydrate, hydrate! Fluid is so important for maintaining the skin’s flexibility and moisture.  Most living cells contain a large amount of water. Without a generous supply, the skin will end up looking dry, tight and tired. Drink 5-8 glasses a day to plump up your skin cells.

  • Exfoliate – Surprisingly our skin is actually self-exfoliating, however as we age, this doesn’t happen as frequently. Applying a gentle skin scrub daily will remove the dead surface skin cells, letting the strong healthy ones push through, really giving your skin a glow.


  • Eat your 5 a day – if not more! Fruit and vegetables contain a vast array of vitamins, minerals and antioxidants as well as water. These work hard to keep all the cells in the body in tip top condition including your skin cells.


  • Include lots of fibre in the diet – We are subjected to numerous toxins daily, not just from the environment but also in the foods we eat. The damage these create in the body can seriously affect your skin. Fibre helps to carry these toxins out of the body. Adults need at least 20-30g a day. This can be easily achieved by eating whole grain foods, fruit and veggies.


  • Give up smoking – smoking narrows the blood capillaries that feed the skin starving it of oxygen and nutrients. It also damages the collagen and fibrin that give the skin strength and elasticity, encouraging more wrinkles. Added to this each cigarette you smoke robs the body of around 25 mg of vitamin C which is essential for making new collagen and protecting your skin from damage.


Jackie Newson BSc (Hons) Nutritional Therapy

Abundance and Health

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Vitamin CBeauty03afdbd66e7929b125f8597834fa83a4Mon, 22 Feb 2016 00:00:00 +0000
5 questions about nutrients you have always wanted to ask…https://www.abundanceandhealth.co.uk/en/blog/post/62-5-questions-about-nutrients-you-have-always-wanted-to-ask We know that many of you are looking for authoritative answers to their questions about nutrients. Here are answers to some of the most important questions people are asking.

  1. 1. Some conventional doctors have said taking supplements is just a way to have an expensive wee - but is this true?

    Firstly without a doubt, it is really important that we eat a varied diet, which includes complex carbohydrates, healthy fats, adequate protein, a little dairy food and plenty of fruit and vegetables. Supplements, as the word suggests, should be there to supplement a healthy diet, not as a substitute for actual food. The two are not mutually exclusive. Real whole food provides thousands of phytochemicals, fibre and other nutrients that work together to promote good health and this cannot be duplicated within a cocktail of supplements. Some medical experts insist that we get everything we need from a good varied diet, but what they don’t consider is the mineral depleted soils our foods are grown in due to intensive farming or the lack of money and cooking skills that affect many people’s daily diets. Large numbers of the population have less than perfect diets and chronic illnesses. Food processing and preparation methods also substantially alter the availability and absorption of some nutrients. Eating organically helps, but very few people can actually afford an entirely organic diet.

  1. 2. Are all vitamins equal? Is overdosing possible

    Vitamins are substances that are needed by the body to sustain life; they cannot be synthesized by the body and must be ingested.  They are divided into two groups:  water soluble and fat soluble. Water-soluble vitamins are readily excreted by the body whereas fat-soluble vitamins are stored in the liver and fatty tissues. In relation to toxicity, all nutrients in excess may potentially cause harm, which is why it is important to follow dosage instructions on the packaging. Some vitamins interact with medications too, so before supplementing it is important that you seek advice from a reputable health practitioner. As with foods, it is never a good idea to eat too much of just one thing. If you restrict your diet to particular food groups cutting out others you are not giving the body the range of nutrients it requires to function optimally which may lead to deficiencies of certain nutrients and excesses of others. This also applies to supplementation. The ultimate goal for everyone should be to get a good balance of everything from a varied diet.

  1. 3. Have any been linked with negative effects? 

    Some research trials have identified negative effects from vitamins. Notably In relation to vitamins A and E, but these results have been based on extremely high use through supplementation, which far exceeds the amounts available in a multivitamin and mineral and does not reflect what the average person takes. These results have also been contradicted by countless other studies identifying favourable benefits. Some concerns have also been raised about ingesting high levels of folic acid. However, whilst correlations have been drawn between foods fortified with folic acid and population studies of colorectal cancer, the cause has not been established. What we do know for sure is that for women of childbearing age, folic acid supplementation has a demonstrable and meaningful benefit in reducing the incidence of neural tube defects. We do also have to be aware that some vitamins may have a negative effect on certain medications. For instance, vitamin K can reduce the ability of blood thinners such as warfarin to prevent blood from clotting. It is also worth noting that just because a supplement is labelled as natural doesn’t necessarily make it safe. A supplements safety depends on the chemical make-up, how it is prepared and how it works in the body. Before you consider taking supplements you should ask yourself a number of questions. What are the potential benefits of taking this? What is the proper dose for me? Are there any safety risks with this product? When and how should I take this product and for how long? In all cases, before supplementing with any vitamins it is always advisable to seek professional advice. Most reputable supplement companies will offer free advice related to drug and nutrient interactions and also readily give information on the safe upper limits for individual vitamins.

  1. 4. Why do some brands charge so much more than others? 

    There is no straight answer to this question because there are many factors that impact the cost of nutritional supplements. These include the quality and cost of the ingredients, the source and country of origin, the manufacturing process, the delivery form and absorbability, the size of a company and their profit margin, the seasonal availability of nutrients, whether they are synthetic or not, the cost of the bottling and packaging, the ratio of nutrient to fillers and excipients and so on. It is often the case that cheaper products provide lesser amounts of nutrients, poorer quality ingredients, poor absorbability and more fillers than active nutrients. It is important to choose a reputable company that uses products that are manufactured by suppliers who have been approved against stringent quality, ethical and sustainability standards to meet all regulatory requirements. They should also be happy to provide any information you request about their supplements.

  2. 5. When do I need to supplement?

    If you are lucky enough to indulge yourself in organic foods, eat a healthy balanced diet, drink plenty of water, exercise daily, get out in the sun, avoid smoking, drugs and alcohol, get adequate sleep and take measures to reduce stress in your life, your body should be able to utilise the nutrients in your food effectively to maintain optimum health. However, many people don’t live perfect lives and are subject to micronutrient inadequacies.

    Vegans and vegetarians, for instance, don’t always eat balanced diets and could definitely benefit from supplementation, in particular vitamin B12 as this is largely found in animal products. People with compromised digestion leading to poor absorption of nutrients undoubtedly need supplements and those who are on restricted calorie diets should probably include some additional supplements too. We should also consider the lack of sunshine in this country which means many of the population are deficient in vitamin D. This affects the strength of our bones, our mental health and our immune systems. In addition to this, busy stressful lifestyles have an impact on many of our nutrient reserves in particular vitamin C. We need a continuous daily supply to keep up with our body’s demand for this vital vitamin. We utilise vitamin C to produce adrenaline in response to stress, so chronic stress quickly depletes our supplies. Vitamin C is found almost exclusively in fruit and vegetables. If you have a poor diet or an abundance of fruit and vegetables are not affordable then supplementing with vitamin C may be the best option. The next step is to make sure you get a well-absorbed vitamin C. Choosing a liposomal formula can guarantee almost 100% absorption. This is due to its encapsulation within tiny liposomes that allow it to bypass the tight absorption controls in the intestines, delivering the vitamin C directly to the cells that need it. Finally, if you feel you are not eating a well-balanced diet then a multivitamin and mineral formula could put your mind at rest. Research provides strong evidence to suggest that a multivitamin and mineral supplement can support normal functions in the body and help to improve general health. It may also be possible to reduce the risk of chronic disease.  

Jacqueline Newson BSc (Hons) Nutritional Therapy

Abundance and Health

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HealthBeauty44f683a84163b3523afe57c2e008bc8cThu, 04 Feb 2016 00:00:00 +0000
How vitamin C supports the immune system.https://www.abundanceandhealth.co.uk/en/blog/post/61-how-vitamin-c-supports-the-immune-system Our immune system is designed to protect us from infection and disease and is incredibly complex. Its complexity is due to the many and varied types of cells that respond to a multitude of different microorganisms. We are continually generating immune cells and our body’s do remarkably well at protecting us most of the time. To function well our immune system requires balance and harmony and is strongly influenced by the nutrients we absorb from our diets. Our need for particular nutrients varies depending on several factors including external influences such as the seasons.

Vitamin C is one of those nutrients thought to be essential during the winter months, especially in relation to the common cold. This is not an unreasonable assumption to make given that several cells of the immune system can accumulate vitamin C and need this vital vitamin to perform their task. It can be said that a deficiency in vitamin C results in reduced resistance to certain pathogens, whilst an increased supply enhances many of our immune system functions. Indeed research confirms that vitamin C concentrations in the blood plasma and white blood cells decline during infections and stress. As well as this, studies have shown that vitamin C enhances the production and function of phagocytes; these are the white blood cells that ingest and absorb pathogens or release enzymes to destroy them. Vitamin C is also a highly effective antioxidant that protects the body’s cells against reactive oxygen species (ROS). Excessive generation of ROS in the body is thought to be implicated in the development of a disease.  

So, should we be topping up with vitamin C to protect us from winter bugs? Scientists have debated over this for many years and where the common cold is concerned to have produced conflicting evidence.  Results from a recent meta-analysis of the available research carried out by the Cochrane Collaboration, has revealed that vitamin C cannot be said to reduce the likelihood of catching a cold. However, on a positive note, it did confirm that vitamin C does have an effect on the duration and severity of colds.

In light of this evidence and what we do know about how vitamin C deficiency reduces our resistance to foreign invaders and supports the immune system, it would seem prudent to include vitamin C in a winter supplement programme. This is particularly important if you are elderly, have a poor diet or do not have access to fresh fruit and vegetables.

Take a look at Altrient C: our high dose vitamin C.

Jacqueline Newson BSc (Hons)

Nutritional Therapy, Abundance and Health

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Vitamin CHealth7f39f8317fbdb1988ef4c628eba02591Mon, 18 Jan 2016 00:00:00 +0000
Glutathione – The Master Detoxifierhttps://www.abundanceandhealth.co.uk/en/blog/post/60-glutathione-the-master-detoxifier If you value your health, you should worship your liver! This amazing organ is a powerhouse of activity performing over 500 functions daily to preserve your health and wellbeing. Its key purpose is to detoxify the numerous chemicals, drugs and waste products that pass through your body, transforming them into harmless molecules that can be excreted through the stools. In order to carry out these daily tasks, the liver relies upon an army of nutrients, which attract the toxins and disable them, supporting your immunity and keeping you free from disease. None of this is possible without the master detoxifier Glutathione.

What can Glutathione do for you?

Glutathione is an antioxidant enzyme that we make in every cell in our body but is mainly manufactured in the liver. It is often referred to as the master detoxifier due to its central role in protecting the body’s cells from free radical damage. As the premier detoxification organ, the liver produces high concentrations of Glutathione. Not only does this protect its own cells, it also allows for a steady supply of glutathione to every cell in the body. Levels of Glutathione in the liver are critically linked to its ability to detoxify.

We have a lot to thank glutathione for:

  • It detoxifies harmful substances in the intestines before they reach the blood circulation

  • It plays an important role in mounting successful immune responses when the body is challenged

  • It recycles other antioxidants like vitamin C and E, which are vital for neutralising free radical damage to our cells caused, by toxins stress and ill health.

  • It controls inflammation

  • It plays a critical role in enhancing our energy metabolism

  • It protects us against the flu virus

Unfortunately, with age we become less efficient at producing this vital nutrient…………………….

Studies have identified that those with chronic diseases such as liver disease, heart disease, arthritis, Parkinson’s and diabetes have lower levels of glutathione. So how can we avoid this happening?

Before rushing out to stock up on Glutathione supplements, it’s important to consider the form that it comes in. Unfortunately, standard glutathione tablets or capsules can’t withstand the digestive processes in the body. The glutathione is quickly broken down into its 3 constituent parts - cysteine, glycine and glutamine. These amino acids are sometimes needed to produce other substances in the body and so glutathione doesn’t always reach the cells intact. Intravenous delivery of glutathione has proven to be more effective, but as well as being costly this method of delivery just isn’t practical for most people.

Fortunately, researchers have discovered a hugely successful way of making sure glutathione gets into the cells where it is needed. This innovative process has been utilised by leading food supplement manufacturers to produce exceptionally well-absorbed nutrients. The process involves encapsulating Setria® Glutathione within layers of essential phospholipids – known as liposomes.  These form a protective membrane around the contents, allowing almost 100% bio-availability. The tiny liposomal bubbles are able to by-pass the digestive juices and deliver the Setria® Glutathione straight to the cells. This oral formula offers a simple and efficient way to increase the body’s levels of glutathione without the inconvenience and cost of intravenous administration.

Previously the body’s ability to absorb oral supplementation of glutathione was in question due to a lack of clinical data. However, results from a recent ‘gold standard’ study have provided evidence of the potential benefits of oral glutathione supplementation. This exciting research was able to demonstrate that Setria® Glutathione – the specific form of L-Glutathione used in Altrient ® GSH is so well absorbed that it was effective at increasing body stores of glutathione by 30-35% over a 6 month period.

Glutathione is a small well-tolerated molecule so is safe to use in relatively high doses. Taking just 1 to 2 sachets a day of Altrient ® GSH is all you need to maintain levels of glutathione that will continue to protect not just your liver but all the cells in your body.

Jackie Newson BSc (Hons)

Nutritional Therapy, Abundance and Health

References

1.Richie JP Jr, Nichenametla S, Neidig W, Calcagnotto A, Haley JS, Schell TD, Muscat JE. Randomized controlled trial of oral glutathione supplementation on body stores of glutathione. Eur J Nutr. 2014 May 5.PubMed PMID: 24791752.

2. Levy T (2008). GSH Master Defender Against Disease, Toxins and Ageing. LivOn Books: USA.

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GlutathioneHealth072b030ba126b2f4b2374f342be9ed44Wed, 06 Jan 2016 00:00:00 +0000
10 Top Tips for great skin all year roundhttps://www.abundanceandhealth.co.uk/en/blog/post/59-10-top-tips-for-great-skin-all-year-round We all want radiant skin! But after a long, cold winter you may need to invest a little time and energy and give your skin the love and attention it needs.

Here are 10 top tips for beautiful, glowing skin all year round.

1. Exfoliate, hydrate and moisturise

After winter the skin can be left drier than usual, so take time to give your skin a daily scrub to remove old dry dead skin cells and really let the tan shine through. No need to buy expensive lotions and potions, a simple, natural bristle brush is all you need. A daily dry skin brush will slough off the dead skin cells and invigorate the skin stimulating the blood circulation, bringing oxygen and nutrients to the surface. This also encourages the removal of ageing toxins.

2. Drink plenty of water

Drinking plenty of water is very important. At least 5 or 6 glasses a day to keep the cells plumped up. Lack of water can stop the skin cells functioning properly leading to a loss of protective oils. These are essential for helping to maintain the skin’s lustre and elasticity. Finally, don’t forget to use a good moisturiser daily to nourish and lubricate the skin.

3. Top up with antioxidants and bioflavonoids

Fruit and veggies are chock full of these vital nutrients that work hard to clear up free radical cell damage caused by overexposure to the sun and the drying effects of winter and central heating. Free radical damage has been associated with premature ageing, so give yourself a little extra insurance against wrinkles by filling your plate with veggies and snacking on fruit.

4. Take a good dose of vitamin C

Vitamin C aids the production of hydroxylysine and hydroxyproline, both necessary for binding the molecules that create collagen, the substance that gives your skin firmness and tone. It also helps to reverse the negative effects of UV radiation preventing sun damage.

A recent study showed that Altrient C, the world’s first liposomal Vitamin C gel supplement, increased skin elasticity and firmness by 61% in just four months, by boosting collagen production to reduce wrinkles and fight against the signs of aging.

5. Keep a portable humidifier in the bedroom

In winter the humidity in the environment is lower which results in dryer skin. Add to this the constant pumping out of central heating at home and in the workplace and you have a recipe for a dry tired looking skin. A humidifier at night can make all the difference.

6. Eat oily fish twice a week

Oily fish like salmon, mackerel, sardines and fresh tuna can help to feed the skin with the omega 3 essential fatty acids that are so important for keeping it lubricated and supple. If you’re not a fish lover try snacking on walnuts for a good supply of omega 3’s or add ground flaxseeds to your porridge or muesli in the morning

7. Love your Liver!

After a long winter, eating heavier food and night’s on the sofa with a glass of your favourite wine can take its toll on your liver. This can lead to the poor elimination of toxins, which is often reflected in the skin. Aim to clean up your act! Clear your cupboards of sugary pre-prepared and processed foods and eat simply. Lean proteins with whole grains and at least 5-10 helpings of fruit and vegetables a day will very quickly bring a glow back to your cheeks.

8. Supplement with Glutathione

If your diet is poor, give your liver a helping hand with a Glutathione supplement. This is a powerful antioxidant and one of the major detoxifiers used by the liver. Unfortunately, we get less than 150mg a day from our food. Stress and a poor diet can eventually lead to a deficiency. Make sure you choose a liposomal formulation of Glutathione as this is one of the most effective ways of delivering glutathione directly to the cells.

9. Keep your bowel moving

An unhealthy diet with little fibre can result in a sluggish bowel. Constipation can overload the liver and is often the cause of poor skin. A healthy bowel should eliminate daily. Fibre helps to promote bowel movement and binds to toxins carrying them out of the body. Make sure you get lots of fibre into your diet. Oats, wholemeal bread, brown rice, whole grain pasta, pulses, beans, fruit and veggies.

10. Get up and Go!

Finally, let’s not forget exercise. One of the quickest ways to get your circulation going. It’s cheap and effective. A brisk 30-minute walk daily, helps to bring oxygen and important nutrients to the skin cells and gives an instant glow. There’s also an added bonus - you have an excuse to wear your sports gear and show off your tan!

Jackie Newson BSc (Hons) Nutritional Therapy

Abundance and Health

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Beauty093f65e080a295f8076b1c5722a46aa2Wed, 23 Dec 2015 00:00:00 +0000
Liposomal Vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/58-liposomal-vitamin-c Altrient C Liposomal Vitamin C

Jackie Newson  BSc (Hons) Nutritional Therapy

The field of supplements is an ever-growing dynamic industry offering a broad range of ingredients that have established health benefits. Understandably the ingredients, quality, formula and treatment benefits are of utmost importance but these are worthless if the routes of administration, absorption and bio-availability of supplements are not effective in the body.

How effective a supplement is, depends on its breakdown, absorption and utilisation within the body. The state of an individual’s health at the time is a key factor in determining what the body can take in and use. However, there are many other factors that affect a nutrients bioavailability including digestive problems such as low stomach acid - which can severely inhibit the breakdown and absorption of nutrients. Absorption may also be affected by bacterial organisms in the intestines, interactions with food and drugs, altered intestinal integrity, rapid metabolism, low water solubility and the range of excipients used to coat and bind together the ingredients. Some supplements are simply not easily recognised by a gut in poor health or may unsuccessfully be assimilated due to poor quality tablets or capsules that are not dissolved sufficiently for uptake in the intestines. It is clear that this presents many problems.

These obstacles can be avoided by using different delivery systems to improve therapeutic efficacy. Fortunately, a far superior method for nutrient delivery called liposomal encapsulation technology (LET) has gradually crept into the supplement industry after many years of successful use in medical and pharmaceutical research as a means to deliver drugs, dyes or other therapeutic agents to specific tissues. With this technology, a nutrient such as a vitamin C that normally has limited absorption in the gut can be in excess of ten times more bio-available when carried in a liposome, bringing far greater benefits.

What are Liposomes?

Liposomes are sub-microscopic bubbles consisting of one or more non-toxic phospholipid bilayers, which are used to encapsulate various substances. These vesicles are then able to protect their contents whilst easily navigating the digestive, lymphatic and circulatory system transporting the active ingredients directly to the target tissues of the body where they are needed. This method of delivery is so efficient that dosage levels can be 10-15 times smaller.

Benefits of Liposomes

Several studies have documented the increased bioavailability and stability of liposomes, making them excellent candidates for nutrient delivery.  Because of their size, liposomes can circulate easily in the blood system and are able to withstand most of the degrading and inhibitory factors that reduce bioavailability and absorption. They offer tremendous advantages over standard oral supplements as they are able to protect the encapsulated nutrients from:

  • Moisture, oxygen and other environmental factors
  • Enzymes and digestive juices in the mouth and stomach
  • Bile salts in the intestines
  • Bacterial organisms in the gut
  • Food and drug interactions in the digestive system

In addition to this the essential phospholipids used to make the liposomes which encapsulate the nutritive substance, also convey vast health benefits. Phospholipids are essential for the integrity of every cell membrane in the body, holding the contents of the cell in and protecting it from harmful external substances. Protein channels within the phospholipid bilayers allow the transport of substances and waste products in and out of the cells. Studies have established that phospholipids - in particular, phosphatidyl choline, help to reduce total cholesterol and triglycerides and improve coronary and periphery blood circulation by reducing blood platelet aggregation. In addition to this, because phospholipids form an air-tight structure around their contents, they are easily ingested in this form. This negates the need for binders, fillers, artificial flavourings, colourings, or buffering agents.

Altrient C™ Liposomal Vitamin C the Most Bioavailable Oral Form of Vitamin C.

LivOn Labs, the producers of Altrient C™ Liposomal Vitamin C, recognised that this amazing technology could totally revolutionise therapies available for improving health and reducing the effects of ageing. With over 25 years’ experience, they are now pioneers and leaders in the liposomal supplement market, setting the standards for high-quality exceptional formulas. This technology has been embraced by the innovative nutraceutical company Abundance and Health Ltd, who together with LivOn Labs is dedicated to producing high-quality products that increase the absorption and potency of nutrients.  They have introduced to the market a powerful liposomal vitamin C for people who really understand the importance of bioavailability and want a product that guarantees results. Altrient C comes in easy to use packets that are simply stirred into a liquid to make a drink. Each packet contains 1000mg of vitamin C and 1000mg of essential phospholipids. Compared to standard oral vitamin C supplements that on average deliver only 15% of their contents, Altrient C delivers almost 100% of its contents straight to cells where it is needed without the discomfort and bowel issues associated with high doses of other vitamin C formulations. A recent study conducted by Princeton Consumer Research Limited on Altrient C™ has revealed the staggering, natural anti-ageing benefits which can be gained from taking this unique, high-performance nutritional supplement on a daily basis. If you want results this form of vitamin C should be your preferred choice.

REFERENCES

  1. Acosta E. Bioavailability of nanoparticles in nutrient and nutraceutical delivery. Current opinion in Colloid and Interface Science 2009. 14;1:3-15.
  2. Asikin Y, Takara K, Uechi S et al. Evaluation of an Oral Carrier System in Rats: Bioavailability and Antioxidant Properties of Liposome-Encapsulated Curcumin. Journal Agricultural Food Chemistry 2009. 57; 19: 9141-9146.
  3. Basnet P, Hussain H, Tho I et al. Liposomal delivery system enhances anti-inflammatory properties of curcumin. Journal Pharmaceutical Science 2012. 101; 2: 598-609.
  4. Hu Y, Liu C, Liu W et al. Preparation and Characterization of Nanoliposomes Entrapping Medium-Chain Fatty Acids and Vitamin C by Lipophilization. International Journal of Molecular Science 2013. 14; 19763-73.
  5. Keller B C. Liposomes in nutrition. Trends in Food Science and Technology 2001. 12;1: 25-31.
  6. Levy T E (2011). Primal Panacea. MedFox Publishing: USA.
  7. Milne R (2004). PC Liposomal Encapsulation Technology. Life’s Fountain Books: USA.
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Vitamin CHealth66f041e16a60928b05a7e228a89c3799Mon, 09 Nov 2015 00:00:00 +0000
Research reveals staggering skin results using Altrient Chttps://www.abundanceandhealth.co.uk/en/blog/post/57-research-reveals-anti-ageing-properties-of-altrient-c An independent double-blind clinical study [1] conducted by Princeton Consumer Research Limited, on Altrient C, revealed astonishing results for skin elasticity and firmness when taking this unique, high-performance nutritional supplement within just one to three months.

As seen in the graph below when clinically tested Altrient C was shown to achieve a firmer complexion. In a previous study, Altrient C was shown to have exceptional rates of absorption when compared to a non-liposmal form of vitamin C. So the results for the skin trials were in line with expected efficacy of Altrient products. [2]

Graph for improvement of skin elasticity after taking Altrient C

The 45 subjects, aged 31-61, with visible skin ageing were categorised into 3 test groups:

  • Group A - 1 sachet of Altrient C and 2 placebo sachets a day
  • Group B - 3 sachets of the placebo a day
  • Group C - 3 sachets of Altrient C a day

Over the course of the study, every four weeks, the subject's skin was tested for skin firmness and elasticity with Cutometer MPA 580. The results showed the following results:

  • Group A - 1 sachet of Altrient C and 2 placebo sachets a day - saw 35% increase in skin elasticity and 7% reduction in fine lines and wrinkles, in 4 months.
  • Group B - 3 sachets of Altrient C a day - saw 61% increase in skin elasticity and 13% reduction in fine lines and wrinkles, in 4 months.
  • Group C - 3 sachets of the placebo a day saw no notable change in either.

Percentage improvement of fine lines and wrinkles from using Altrient C

Danny McCamlie, Lead Clinical Scientist and Principal Investigator at Princeton Consumer Research says

“You can’t underestimate the importance of vitamin C for supporting cellular collagen synthesis, renewal and rejuvenation for supporting skin function as we age. The findings of this study have reinforced my belief that this unique liposomal vitamin C gel could naturally and effectively achieve results that some topically applied creams may have failed to achieve following eight weeks of use."

Find out more about Altrient C

Click the link below to see the clinical study report:

[1] Princeton Consumer Research Limited, 2014

[2] Princeton Consumer Research Limited, 2017

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Vitamin CBeauty72b32a1f754ba1c09b3695e0cb6cde7fWed, 04 Mar 2015 00:00:00 +0000
How Vitamin C Supplements Can Benefit Your Skinhttps://www.abundanceandhealth.co.uk/en/blog/post/56-how-vitamin-c-supplements-can-benefit-your-skin You might have noticed that vitamin C is a common ingredient in a lot of skin care treatments. The reason for this is that this vitamin provides a very effective shield against the sun and has a number of beneficial effects on the skin. By increasing the amount of vitamin C in your diet or taking vitamin C supplements, you can enjoy these excellent benefits.

What are the benefits that vitamin C offers the skin? Here are a few of the many advantages:

Sun Protection

Vitamin C will protect your skin from sun damage, by fighting off free radicals that are developed due to excess sun exposure (as well as environmental pollution and smoking). Also, vitamin C will help you to reduce the effects of sun burn that has been caused by exposure to Ultra Violet Radiation. It helps to prevent the dangerous consequences of long term sun exposure, which can potentially lead to skin cancer.

Collagen Production

Collagen is the material that your skin needs in order to produce hydroxylysine and hydroxyproline, which are both necessary for binding the molecules that create collagen.  This is the substance that gives your skin firmness and helps it to have a toned look. When your skin is deficient in collagen, it will appear limp, lifeless and dull. By improving your collagen production, you will be able to reduce wrinkles and fight against the signs of aging.

Healing Wounds

Did you know that vitamin C can actually help your body to heal wounds? The body will use the vitamin C to replace the damaged tissue, so that it can heal the wound faster. If you find that your wounds heal very slowly, this can be a sign that you are deficient in vitamin C – so make sure that you increase your intake!

Preventing Skin Discolouration

By taking in more vitamin C, you will be able to protect your DNA from all types of photochemical reactions that will lead to skin discolouration – as well as skin cancer and tumours. This is because vitamin C works to inhibit the production of Pyrimidine dimers, which are what primarily causes melanoma in humans. Also, vitamin C can potentially improve the look of age spots, so that your skin will appear smoother and younger.

Improving Your Skin’s Texture

Did you know that collagen also makes up the structure of your blood vessels? This means that vitamin C may help you have a healthier vascular system, which will help your blood vessels to carry oxygen and nutrients to the skin to keep it healthy. When you lack vitamin C, your skill will eventually become rough and dry – so adding more vitamin C will plump up the skin surface and help it to retain more moisture.

So if you want to have healthier, smoother and younger looking skin – try adding more vitamin C supplements to your routine or adding more vitamin C containing foods to your diet!

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Vitamin CBeauty9f61408e3afb633e50cdf1b20de6f466Tue, 24 Jun 2014 00:00:00 +0100
How Does Alpha Lipoic Acid Work?https://www.abundanceandhealth.co.uk/en/blog/post/55-how-does-alpha-lipoic-acid-work Alpha lipoic acid (otherwise known as ALA) is a powerful supplement that fights against free radical cells in your body. These are cells which have unpaired electrons – that will attack other molecules in order to achieve stability. When you they do this, it will damage the DNA of these molecules and spread disease.

Anti-oxidants help to combat free radicals. They are what the body uses as a defence system, stopping free radicals from setting off destructive chain reactions of harmful cell mutation which can lead to a number of chronic diseases such as cancer, Parkinson’s, heart disease and Alzheimer’s.

One of the most powerful free radical fighting anti-oxidants out there is Alpha Lipoic Acid, which is a substance that is naturally produced in your body and also absorbed from certain foods including spinach, red meat, potatoes, yams, broccoli, carrots, yeast and beets. Some doctors think that ALA has the potential to help slow down the aging process.

So how exactly does this substance work within your body? Let’s take a look at the way this fatty acid functions and the benefits that it can potentially offer.

How Does Alpha Lipoic Acid Function in the Body?

Alpha Lipoic Acid is a fatty acid that can either be taken as a supplement, absorbed from the foods you eat or produced by your body. When the ALA enters your body and binds to certain proteins, it will help to improve your metabolism by affecting the Krebs cycle, which is the process that your body uses to convert carbohydrates into energy. Unlike other anti-oxidants, ALA is fat and water soluble, which means that it will work all throughout your body.

The average human body usually produces enough ALA for its role, often in varying concentrations throughout all of your muscles and inner organs. However, if you can create an excess in your system that is more than the base amount your body needs – the extra will be free to work as an axi-oxidant. This means that it will circulate throughout your body and deactivate free radicals. It will also help to regenerate other beneficial anti-oxidants – such as Vitamin E and Vitamin C.

Alpha Lipoic Acid Decreases as You Age

As you get older, your levels of ALA will decrease. This is why taking ALA supplements is recommended to slow down the aging process. This supplement has been shown to offer a lot of great benefits, especially to the elderly. Many researchers have found that it keeps brain function healthy and stabilises the deterioration of the brain cells, even in patients with Alzheimer’s disease.

If you want to protect your brain health and keep yourself sharp up until old age, you might want to consider taking an ALA supplement as part of your daily routine.

What studies have been done on Alpha Lipoic Acid

Early animal studies show that ALA might help in treating Alzheimer’s and other degenerative diseases of the brain and nervous system.

Other studies have shown that a combination of ALA and other anti-oxidants have helped to regain appetite and weight in people recovering from illness.

Many studies have found that ALA has a beneficial effect on glucose metabolism, insulin sensitivity and diabetic neuropathy.

ALA supplements can also help to decrease the build-up of plaque within your arteries.

Another study has shown that ALA was effective in reducing the heart damage that was caused by drugs.

There have also been tests on rats which show that ALA is effective in helping to regulate metabolism and inhibit fat gain – but these effects have not been tested on humans yet so the effectiveness of this has yet to be determined.

Alpha Lipoic Acid is still being studied and there is a lot that scientists and nutritionists don’t know about it yet. It has a lot of potential and can be very good for the human body – perhaps even more than we know. Only time will tell what we discover about ALA and the benefits that it has to offer.

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R-Alpha Lipoic AcidHealthb53b3a3d6ab90ce0268229151c9bde11Wed, 18 Jun 2014 00:00:00 +0100
Clinical Trial Proves Research Shows Altrient C Makes Skin 33% Firmerhttps://www.abundanceandhealth.co.uk/en/blog/post/54-clinical-trial-proves-research-shows-altrient-c-makes-skin-33-firmer Altrient C significantly improves skins elasticity in just 4 weeks. 

Abundance and Health, today announces positive results of a 4-week clinical trial investigating the anti-ageing skin firming properties of their lead product Altrient® C, the world’s first liposomal vitamin C gel sachets.

The results of the trial demonstrated that participants taking Altrient C had significantly improved their skin elasticity over the 4-week period of the clinical trial, compared to those taking the placebo. Participants using Altrient C had improved skin firmness and elasticity by 32.7% over the same period. After just 14 days, skin firmness and elasticity had already improved by 15.1% (over 1% a day on average). The trial tested the general skin firming properties of Altrient® C, rather than just those parts of the body that lotions are commonly applied to. 100% of participants reported that they would switch to Altrient C in favour of their current anti-ageing skincare product.

"Skin elasticity is a critical part of the visual ageing process, and thousands of years of research has so far provided limited results. This research has demonstrated a clear link between the skin ageing process and vitamin C via dietary supplements", said Jonathan Orchard, Director, Abundance and Health. "However, up to 85% of the vitamin C contained in tablets and powders is destroyed in the digestive system. Altrient C vitamin C is encased in a tiny bubble of protective fatty acids. This safeguards the vitamin through the harsh digestive system and the body’s absorption barriers, into the bloodstream, where it is transported through the body. This is a unique vitamin C delivery mechanism, ensuring maximum benefits. This research has shown that skin elasticity is considerably improved by this unique delivery system, ensuring that up to 98% of the vitamin C is absorbed straight into the bloodstream, reaching cells in the most effective way."

The placebo-controlled trial was conducted by Aspen Clinical Research, the clinical and cosmetic industry researchers. The trial involved 60 participants with non-firm ageing skin aged between 31 and 65+. 50% took 3 sachets of Altrient C a day for 4 weeks and 50% taking a placebo. Participants’ skin firmness and elasticity were measured at three points in the trial by Cutometer MPA 580, the Courage + Khazaka electronic GmbH elasticity measurement device.

After 4 weeks, 100% of participants who consumed Altrient C reported an overall improvement in the skin. 50% noticed greater hydration. 43% thought they looked younger. 33% thought their skin appeared more nourished. 100% would change their current anti-ageing routine by not just adding Altrient C to their skin regime, but replacing all products they currently use with Altrient C.

Abundance and Health plan to run a second clinical trial for a longer period, in order to measure a peak in the skins improvement. The second trial will determine how long improvements in skin elasticity will continue, as well as how much additional improvement can be measured.

"Skin ageing is a complex process involving genetic, hormonal and environmental factors" said Dr Sanjay Rajpara, dermatologist and cosmetic skin doctor. "Formation of free oxygen radicals is widely accepted as a pivotal mechanism leading to skin ageing. The production of free radicals increases with ageing. Vitamin C is an important part of the body’s antioxidative defence mechanism. Although there are some studies showing this benefit in vitro, there are not many showing direct effects of vitamin C in humans. This is a good quality study showing an improvement in skin elasticity in the human skin over a period of 4 weeks. This product has a potential to become one of the first line products for anti-ageing."

"At Aspen Clinical Research, a leading expert in claim substantiation, we test thousands of products every year. We conducted a 4-week trial based upon industry standard techniques to assess the skin firming capabilities of an ingested dietary supplement, Altrient C" said Danny McCamlie, Lead Clinical Scientist and Principal Investigator at Aspen Clinical. "We found that Altrient C caused an increase in skin firmness and skin elasticity under Cutometery assessments. With an increase of 15.1% and 32.7% in skin firmness, following 2 and 4 weeks respectively, Altrient C achieved results that, in our experience, some topically applied creams fail to achieve following 8 weeks of use."

There were some results in addition to skin firmness. Of those taking Altrient C suffering from colds and flu, 36% recovered in 1-2 days, and 64% recovered in 3-4 days. This was in comparison to the placebo respondents where 82% took 5-6 days to recover. In addition, all of the subjects consuming Altrient C also reported a significant increase in their energy levels.

Additional Information on Liposomal Vitamin C for anti-ageing

Vitamin C is an extremely powerful antioxidant, playing a vital role in the production of collagen, the protein that gives skin its elasticity. As the ageing process continues, collagen breaks down and wrinkles begin to appear, and skin eventually sags. If vitamin C levels are maintained, the body will always be able to produce the necessary levels of collagen, keeping fine lines and wrinkles at bay.

Altrient C: The New Generation of Vitamin C

Altrient C’s unique liposomal delivery system ensures that up to 98% of the vitamin C is absorbed straight into the bloodstream, reaching the body’s cells in the most effective way. The product can be added to beverages, or taken directly with water.

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Vitamin CBeautya684eceee76fc522773286a895bc8436Sun, 16 Feb 2014 00:00:00 +0000
Abundance and Health Products Receiving Attention in Top Magazines and Websiteshttps://www.abundanceandhealth.co.uk/en/blog/post/50-abundance-health-products-receiving-attention-in-top-magazines-and-websites Recently, some of the products that Abundance and Health offers have been featured in a number of online and offline publications, such as Vogue, Hello Magazine, Total Sports Nutrition website and Zest online. They have also been featured on Bella, Chat, Love It!, The Sunday Mail, Now, My Weekly  Look and Graziadaily.co.uk

The media attention for these supplements is very exciting, as more and more people are learning about the health benefits of Abundance and Health products and the positive effect that they can have on your health.

Gwyneth Paltrow Sings the Praises of Altrient C

One of the reasons why Abundance and Health products have been featured in the media is because Gwyneth Paltrow has openly stated that she is a fan of the Altrient C, Lypo-Spheric product range by LivOn Labs. Is this one of the secrets to her beautiful and youthful-looking skin at the age of 40?

Altrient C is a vitamin C gel that is guaranteed to effectively release up to 98% of vitamin C into the bloodstream. Compared to the fact that up to 85% of other Vitamin C supplements are not actually absorbed into the body, this option is much more effective. It is designed so that that vitamin is encased within a small bubble of healthy fatty acids. This protects the vitamin as it travels through the digestive system so that it stays intact until it reaches where it needs to go. Gwyneth Paltrow says that she takes around four or five of the supplement packages, whenever she feels like she needs an energy or immunity boost.

By supplementing her levels of vitamin C, Gwyneth not only boosts her immunity but also enjoys the anti-ageing benefits for her skin. The supplement helps to keep her collagen levels healthy and cleanses the body of free radicals.

As well as improving the look of the skin, this supplement also protects the heart, lowers cholesterol and improves the functioning of the immune system. Altrient C is the product of 50 years of research and it is the most effective oral vitamin C supplement on the market, so there is no wonder it is getting attention from health enthusiasts all over the world.

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Vitamin CHealthBeautyc0c7c76d30bd3dcaefc96f40275bdc0aTue, 11 Feb 2014 00:00:00 +0000
Are You Vitamin C Deficient? Here Are Some Warning Signshttps://www.abundanceandhealth.co.uk/en/blog/post/49-are-you-vitamin-c-deficient-here-are-some-warning-signs Many people think of scurvy as a disease that sailors used to get back in the 18h century, caused by a lack of vitamin C due to long voyages without any access to citrus fruits. However, you might be very surprised to know that scurvy is more popular in modern times that you would think.
Due to a terrible diet or an eating disorder such as anorexia or bulimia, there has been a recent surge of scurvy among teens. Also, people who are alcoholic, take excessive medication or have very poor diets can also suffer from this disease.
Scurvy is a manifestation of a very low pH in the body and this disease causes fatigue, lethargy, reduced bone and muscle strength and a stifled immune system. The problem is that while other animals can create their own vitamin C, humans don’t have the gene for internal vitamin C processing. We need to obtain it elsewhere, or else we become very ill.


Signs that You Might be Vitamin C Deficient

So how can you tell when you are deficient in vitamin C? Here are some of the early warning signs that you need to increase your vitamin C intake:

  • You always feel tired and like you have no energy. Even your bone strength is affected, making you feel weak.
  • You start to feel depressed and listless all the time. You don’t have the enthusiasm you once did.
  • You experience gingivitis, loose teeth, bleeding gums or other such issues. Vitamin C is vital for collagen production in the body, which is needed to build and maintain tissue.
  • You start to experience rapid mood changes, a short temper and an irritable mood.
  • You bruise easily and the bruises last for a very long time. This can be an early indication of vitamin C deficiency.
  • Your hair feels dry and brittle and easily breaks.
  • You have been experiencing chronic joint or limb pain. If your vitamin C deficiency is getting quite severe, you can get to a point where bleeding will occur within your joints, which causes serious pain.
  • If you find yourself being knocked ill by every flu or cold that comes your way, you might be experiencing a vitamin C deficiency. A lack of vitamin C can affect your immune system.

These are just a few of the symptoms that you might notice if you are suffering from a lack of vitamin C. If more than a few of these symptoms apply to you, it is very important to consult your doctor so that you can get started on the right treatment to replenish the vitamin C in your body, through both diet and supplements.

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Vitamin CHealthf457c545a9ded88f18ecee47145a72c0Tue, 14 Jan 2014 00:00:00 +0000
An Introduction to Antioxidants – How Do They Work?https://www.abundanceandhealth.co.uk/en/blog/post/48-an-introduction-to-antioxidants-how-do-they-work You have read about antioxidants in countless newspaper articles, blogs and health magazines – but do you really understand what an anti-oxidant is? According to a recent study by nutritional products company MonaVie, 92% of Americans cannot give an accurate description of what an antioxidant is.

Antioxidants and Free Radicals – How it Works

An antioxidant is a mineral, vitamin or other nutrients that might protect and repair cells in your body against that damage that is caused by free radicals. While oxygen is vital for life, it is also a very highly reactive atom that will form into a potentially damaging molecule called a free radical. A free radical is a result of many factors, including chemicals, an unhealthy diet, tobacco smoke or pollution. These molecules contain an unpaired electron that they are unstable, so they reach out and take an electron from other substances to balance themselves.
This is an oxidation process that is similar to what happens when metal starts to rust, peeled apples turn brown or oils become rancid. As we age, our cells that are damaged by oxidation start to accumulate.
This oxidation process can cause damage to the healthy cells of the body, which can eventually lead to disease and disorders. Cell damage which is caused by free radicals can be a major contributor to diseases such as heart disease and cancer. It can also cause a decline in your immune system and a decrease in your brain function.
Antioxidants help to control the formation of free radicals naturally. They are able to deactivate or stabilize the free radicals before they attack the cells. The human body contains a few natural antioxidant mechanisms, but it is also important to eat a healthy diet in order to ensure that the antioxidant levels in the body are high.
Antioxidants include vitamin C, beta-carotene, vitamin E, zinc and selenium. These nutrients are found naturally in a number of foods. For example, vitamin C occurs naturally in grapefruit, honeydew, orange, kale, nectarines and papaya. Zinc occurs in nuts, beans, oysters and red meats.

What Benefits do Antioxidants Have? 

Antioxidants have a lot of fantastic benefits for the human body. Many studies believe that they help to reduce the risk for certain cancers and heart disease, although these studies are not 100% conclusive. Also, vitamin C, vitamin E, beta-carotene and zinc have been proven to decrease the risk of age-related eye diseases.
With the right supplements of antioxidants, especially the very powerful vitamin C, you can help to reduce free radicals in your body and help keep yourself healthier and more youthful for as long as possible.

 

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Health642e92efb79421734881b53e1e1b18b6Thu, 17 Oct 2013 00:00:00 +0100
Abundance and Health to Attend the CamExpo UKhttps://www.abundanceandhealth.co.uk/en/blog/post/47-abundance-amp-health-to-attend-the-camexpo-uk CamExpo is the only event for the complimentary, integrated and natural healthcare sector in the UK. Therapists, practitioners, students, retailers and businesses from all over the country will come to the event to learn more about the products and services offered and the current developments in the industry.
CamExpo will feature over two days at London’s Earls court in October of 2013, with 48 hands on workshops, a new product showcase, 22 keynote seminars and an interactive demo theatre where the exhibitors will display their services and products.
Abundance and Health will be attending this important event and they will be located at stand number 2324A. At the event they will be offering free samples of their Altrient C, Altrient GSH and Altrient ME for anyone who visits their stand, so if you will be in attendance make sure that you come down and give the product a try. There will be friendly representatives from Abundance and Health on hand to explain all of the benefits of the products and to answer all of your questions.
Learn Something New
After visiting the Abundance and Health booth and enjoying a sample of Altrient C, liposomal vitamin c by LivOn Labs, you will enjoy a natural boost of energy – so why not spend that energy attending a workshop so that you can learn a new and valuable skill? There are a lot of fascinating bite-sized taster workshops available during the CamExpo where you can get an introduction to a number of new therapies and techniques.
For example, you could learn about Thai Yoga Massage, Craniosacral Therapy, Myofascial Release for Fibromyalgia, Ayurvedic techniques, Aromatherapy, Scalp massage and much more. The workshops are all offered by professionals with plenty of experience in their subject areas and will offer a lot of interesting insight.
According to a poll conducted by Netdoctor.co.uk, over half of GPS in the UK are taking a more integrative approach to treating illnesses in their patients and providing them with access to forms of therapy that are outside of the realms of conventional medicine. Another statistic from Arthritis Research UK stated that one in eight people in the UK consult an alternative or complimentary practitioner every year.
Save Money on Your CamExpo Ticket
Here’s a helpful tip from Abundance and Health to help you save money on your CamExpo Ticket. When you register for the event, use the code camx292. When you do so, you will be able to get a discounted entry of £6.50 rather than the full price of £20. This means that you will enjoy a savings of £13.50 and have some leftover cash to treat yourself to some of the goodies offered by the vendors.
Enjoy the CamExpo, we look forward to seeing you there!
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Vitamin C67c6a1e7ce56d3d6fa748ab6d9af3fd7Fri, 27 Sep 2013 00:00:00 +0100
Remarkable Benefits of Liposomal Glutathionehttps://www.abundanceandhealth.co.uk/en/blog/post/46-remarkable-benefits-of-liposomal-glutathione The chances are that you haven’t heard of glutathione. However, it is much more important to your health than you might realise. In fact, glutathione (also known as GSH) is so vital to your health that all of the anti-oxidants and vitamins you consume will not work without it.
GSH is important due to the way that it works together with the other nutrients and systems in your body. No matter how healthy your diet might be or what supplements you take, you could be compromising all of your healthy efforts by not taking GSH.

What is GSH?

Glutathione is a tripeptide molecule that prevents damage to your important cellular components from peroxides, free radicals and other reactive oxygen species. What this means in plain English is that it is an antioxidant that occurs naturally in our cells. It is produced naturally by our body and all of the other antioxidants that we consume, such as vitamin E and vitamin C, actually depend on it to function.
GSH is very important when it comes to detoxifying our bodies, which includes getting rid of environmental toxins, insecticides, heavy metals, herbicides and cigarette smoke. These stresses that we are exposed to every day will create oxidation within the body and GSH addresses this. However, in our modern lives, there are so many toxins we are exposed to every day that our bodies can quickly become overwhelmed
When your natural supply of GSH is exhausted, this can cause problems with your immune system. It will eventually impair the actions of your T-cells and Lymphocytes so that your ability to fight infections is compromised. If you frequently experience infections, this might be a sign that you are low in GSH.

Where to Get GSH From

GSH occurs naturally in fruit and vegetables, so you can get a healthy supply of it by eating a diet that is very high in these. However, many people don’t eat enough fruit and vegetables to supply them with adequate levels of GSH. Also, many modern fruits and vegetables have been treated with pesticides and other toxins that will further cause a deficiency.
If you are experiencing immune problems as a result of a GSH deficiency, you will need more GSH than eating fruits and vegetables can provide.

The Benefits of Liposomal Glutathione

One of the very best and most effective ways to supply your body with the GSH that it needs is to take a  supplement. When you take liposomal GSH, the glutathione has been coated with a membrane that ensures that it doesn’t get broken down in the body until it reaches the cells where it is needed.
High-performance GSH provides 98% bio-availability contains no sugar, starch, yeast or gluten. It is suitable for a vegan, zone and paleo diet and will offer many benefits for your overall health.
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GlutathioneHealthBeautyd9d4f495e875a2e075a1a4a6e1b9770fMon, 02 Sep 2013 00:00:00 +0100
Product Rebrand Announced for LivOn Labs Lypo-Spherichttps://www.abundanceandhealth.co.uk/en/blog/post/44-product-rebrand-announced-for-livon-labs-lypo-spheric LivOn Labs has recently announced that they will be rebranding their Lypo-Spheric product range for Europe. The packaging of the product will come into line with the European standards and the products, including the AGE-Blocker, GSH and the Vitamin C supplement, will take on the LivOn Labs Altrient trademark.
Of course, although the product is changing in its appearance it will stay the same when it comes to quality. LivOn Labs will continue to develop their products to the highest standard and will ensure that their supplements meet the worldwide standards for liposomal products.
In addition to the packaging and branding changes, the new Altrient Lypo-Spheric nutritious supplements will include a stronger liposome. This will mean that the liposome will remain in the body longer and offer more benefits to the user.
These supplements are known for their superior quality and they are thought to be some of the best vitamin and nutrient supplements in the world.

Altrient C Vitamin Supplement

This product is different from other vitamin supplements, as it bypasses the barriers to absorption in the body making the Vitamin C up to 98% more available. This means that when you use this supplement, almost all of the Altrient C gets into your bloodstream and is circulated throughout the body. This allows it to enter directly into your cells so that it ends up completely where it needs to be.
Altrient C vitamin supplement is considered the best oral vitamin C in the world, as it outperforms all other oral delivery systems of vitamin C.

Altrient GSH

LivOn Labs has also developed Altrient GSH, which is a leading oral glutathione supplement that is designed to deliver this nutrient exactly where it is needed. Our cells use Glutathione (GSH) which is a tri-peptide that is made from amino acids. Most of our cells produce this mineral, but its internal production is impaired by environmental factors including toxins, stress, free radicals and pathogens. This supplement allows you to deliver this important nutrient to your system.
Each easy to use sachet of Altrient GSH contains a total of 450 mg of glutathione, which makes it the highest performance oral supplement of GSH in the world. It has been proven to outperform all other oral delivery methods.

When Will the New Products Become Available?

When will the newly branded Lypo-Spheric range become available?
At the moment, the company is running down the stock levels of the old product in order to switch over to the new designs. The brand new Altrient C and GSH is already available in stock.
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Vitamin CR-Alpha Lipoic AcidVitamin Bf7177163c833dff4b38fc8d2872f1ec6Wed, 17 Jul 2013 00:00:00 +0100
How to Identify Quality Liposomal Vitaminshttps://www.abundanceandhealth.co.uk/en/blog/post/43-how-to-identify-quality-liposomal-vitamins LivOn Labs are leading the way in the research of manufacture processes and formulation of liposomal vitamin supplements for many years now. Working alongside world-leading liposomal experts who can analyse the percentage and quality of liposomal encapsulation in any product.  This is done through testing the efficiency of liposome encapsulation,  ingredient assays and analysis of particle size. LivOn Labs ensures that their products remain the leaders in quality and effectiveness in this rapidly developing market.  Although you may not be able to do this analysis at home there are some things you should look out for in a good quality product. 

1. Liposomal Vitamin Supplements Must Use Suitable Phospholipids.

In making stable and strong liposomes that encapsulate you supplement and don´t disintegrate rapidly, it is essential to add phospholipids taken from a purified source with a natural mixture of phospholipids. The percentage of Phosphatidylcholine and Phosphatidylethanolamine must be high. Phospholipids are typically available commercially as soy or sunflower lecithin and canola oil.   Unfortunately, due to economics, many liposomal supplements are produced with poor quality lecithins that have unacceptable amounts of Phosphatidylcholine and Phosphatidylethanolamine to make liposomes.  These low-quality lecithins are inexpensive and usually used as food additives and are ineffective at producing liposomes.

2. Quality liposomal vitamin supplements require equal proportions of Phospholipids to Nutrients.

Ideally, you should have equal proportions of nutrients to phospholipids. Independent analysis of most of the liposomal supplements on the market as well as the homemade preparations, has shown that the majority do not use a suitable quantity and or quality of phospholipids for liposome encapsulation resulting in emulsions. This is no more than a suspension of one liquid in another liquid. Often when making an emulsion an emulsifier such as lecithin is used as a stabilizer, preventing the separation of the liquids. The point is that just taking the ingredients that are used in a liposomal product and mixing them will easily produce an emulsion however this should not be confused with a liposomal supplement.

Some companies have jumped on the liposomal bandwagon and frustratingly make emulsions and brand them as Liposomal Supplements. These emulations pretending to be Liposomal products are inexpensive and easy to make and are no more bioavailable than taking the ingredients separately.  We are pushing for regulation of this market thus certifying the authenticity of true liposomal products.

One way to quickly spot if a product is likely to be an emulsion is to check the quantity of lecithin or phospholipids listed in the product.  If they are not quantified or listed as other ingredients, then there is not enough material to make liposomes. In particular, you should check liposomal products sold in capsule form as many don´t have sufficient lecithin or phospholipids.

3. Liposomal Vitamin Supplements Need to be prepared and kept in an Oxygen Free Environment.

Liposomes are unstable and need to be protected from heat and oxidation both of which will quickly break them down. This is why LivOn Labs use a Uni-dose packaging as other methods of packaging will suffer from oxidation.   Unit-dose packaging protects the product from oxygen until moments before it's consumed, keeping it safe and effective for the shelf-life of the product.  Bottled products are repeatedly exposed to oxygen so need to be consumed rapidly.  If the products have been bottled in an environment with oxygen present then oxidation will start taking place even before opening. 

4. What are the Physical Signs of a Sub-Quality Liposomal Vitamin Supplement:

  1. Consistency
    A watery product would suggest that there are not enough phospholipids or that the quality of the phospholipids is not up to standard for liposomes. A thick paste would suggest a lack of water for the creation of liposomes. This is especially true in capsule forms as the capsules would dissolve if sufficient aqueous material was present to produce liposomes.
  1. Uniformity
    Check the uniformity of the product if you see that it is separating into layers then it would suggest a problem. If you feel lumps or grainy gritty texture then this is a because the nutrients are forming crystals and no longer encapsulated in liposomes.
  1. Volume
    A dose of 1,000mg of liposomal vitamin C when properly encapsulated in liposomes should be approximately 5ml or a teaspoon.

Liposomal vitamin developments are exciting, however, some companies will put profit before quality and in some cases simply piggyback off the success of a product by labelling their product as liposomal when they are far from being so.

We support those in the market who strive for excellence in quality: We believe that the information provided above will help consumers make an informed choice and help protect the continued development of high quality geniune liposomal supplements. 

For more information on liposomes and liposomal encapsulation then check out our Ultimate Guide to Liposomes or more details in the Quality section.

Please help by sharing this information.

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Vitamin CGlutathioneAcetyl L-CarnitineR-Alpha Lipoic AcidVitamin BHealthVideo17e62166fc8586dfa4d1bc0e1742c08bMon, 27 May 2013 00:00:00 +0100
Lypo-spheric Vitamin C for sports peoplehttps://www.abundanceandhealth.co.uk/en/blog/post/41-lypo-spheric-vitamin-c-for-sports-people Lypo-spheric Vitamin C for sports people

By Jenny Tschiesche

As someone who played a lot of sport in her youth I ‘hung out’ with lots of other sporty people. Many of those went on to achieve great things. In fact many of those have played sport at a national level, be that cricket, field hockey or even dragon-boat racing.

What do all these sporty people have in common? By playing sport at such a high level and training with the frequency that they need to to be the best at their game they will undoubtedly have depleted their bodies of vitamin C. There is much evidence to support this hypothesis. Let me tell you more because knowing this might help you exercise more frequently, get more out of your exercise and it may even help you lose weight. Now, how is that for “a little bit of knowledge taking you a long way”?

If you are a long-distance runner, a tri-athlete or an endurance sport participant you may be familiar with experiencing multiple upper respiratory tract infections. Many endurance athletes experience upper respiratory tract infections. It is a common ailment suffered by such athletes. So here is another link that may interest you. A fantastic study by Peters et al  addressed the possible role of vitamin C in preventing these infections. He found that 14 days after an ultra-marathon i.e. one greater than 26.2 miles in distance 68% of those using a placebo (dummy pill) had developed an upper respiratory tract infection versus just 33% of those using the Vitamin C supplementation.

Yet, if exercise depletes vitamin C does it stand to reason that performance could be enhanced by boosting levels of vitamin C. Well, yes. A chap called R.E.Keith  reviewed two studies carried out by the scientist Namyslowski. It was Namyslowski who found that “athletes receiving a one-gram vitamin C supplement showed increased work capacity at a heart rate of 170 beats per minute”. So it is good to know that you can actually get more out of the same body by ensuring sufficient levels of vitamin C

Even more fascinating for those of us who are exercising in order to lose weight is that if you have less than optimal Vitamin C levels you are less likely to burn fat. This finding was reported in a 2006 article by Johnston et al  where individuals with marginal vitamin C status burnt 25% less fat per kg of body weight during a treadmill test when compared to individuals with adequate vitamin C status. The article suggested that restoring your vitamin C levels by supplementing 500mg meant that the fat energy expended during the same exercise increased 4-fold.

A really simple and effective way to administer vitamin C is using Lypo-spheric Vitamin C in sachets. These 1g sachets are extremely portable and can even be used whilst exercising. Just add the contents of the sachet to your favourite drink or swallow the contents and wash down with water. The great thing about Lypo-spheric Vitamin C is that it has a special coating which means that very little if any of the vitamin C is broken down before it reaches the point in the body where it is needed most.

So, let’s get this straight, Vitamin C can not only help you stay healthy, meaning more training and competing opportunities, not only help boost your performance but it can also help you lose weight by burning excess fat.

Have you heard the phrase “if it is good enough for them then its good enough for me”? Well you may like to know that it is because of these effects of vitamin C on performance that the Canadian Olympic Team were using these very Vitamin C supplements to enhance their own abilities at this years London 2012. As if you needed any more convincing!

Peters, E.M., J.M. Goetzsche, B. Grobbelaar, and T.D. Noakes. Vitamin supplementation reduces the incidence of pos-trace symptoms of upper-respiratory-tract infection in ultra-marathon runners. Am. J. Clin. Nutr. 57(2): 170-174, 1993. [Abstract]
rnKeith, R.E. Ascorbic Acid. In: Sports Nutrition Vitamins and Trace Minerals. Edited by Ira Wolinsky and Judy A. Driskell. New York: CRC Press, 1997, p. 29-45119-131.
rnJohnston et al. Marginal vitamin C status is associated with reduced fat oxidation during submaximal exercise in young adults. Nutrition and Metabolism 2006, 3:35

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Vitamin CHealth3416a75f4cea9109507cacd8e2f2aefcTue, 30 Oct 2012 00:00:00 +0000
Lypo-Spheric Vitamin C and the common coldhttps://www.abundanceandhealth.co.uk/en/blog/post/40-lypo-spheric-vitamin-c-and-the-common-cold Altrient Lypo-spheric Vitamin C and the common cold.

By Jenny Tschiesche

As I sat on the sofa with my husband last night watching yet another season of ‘24’ (yes I know we are a little out of touch) I couldn’t help but notice that his sniffs and sniffles were getting increasingly loud and increasingly annoying. Having been married for ten years I feel I am now able to point such things out quite tactfully. So I did and do you know what he said “it’s your fault”. I thought, maybe I wasn’t so tactful about that one then. He went on “you had this cold first”. Well, when I think about it I did have my own sniffles over the weekend but certainly not on this scale. Then I realised the critical difference. I knew what the answer to my next question would be before I even asked it but I had to ask it anyway to make the point. “Did you take any Vitamin C?” No, he says “that will make me feel worse”. Of course I did take my vitamin C. Oh how smug I am. I took my super duper Lypo-spheric Vitamin C because I know about these things. As if my victory needs to be highlighted any further I sit here writing this feeling in tip top form, with no sniffle activity present. Meanwhile my husband lies in bed with ‘man flu’.

All joshing about inter-marital relationships aside, the serious point is that I, as a self-employed business owner cannot afford to take days off work. I have to keep going so it’s just as well I have a few tricks up my sleeve when the cold seasons come around again.

The sudden change from one season to another often tends to lead to a sharp change in our immune systems ability to fight off colds and flus (as well as other illnesses including stomach bugs). It’s not just the weather though that determines whether we end up getting a cold or flu. Several factors play a part including:

• Stress
• Activity Level
• Immune Function

Funnily enough my job has been going really well and lots of new work has been flowing in, the kids have been wonderfully well behaved and my stress levels have been pretty good. On the other side, the ‘dark side’, my husband had spent the previous weekend at a beer festival. Need I say more?

Interestingly, vitamin C can:

1. reduce the effects of stress on people. However an increase in our stress levels can reduce the amount of vitamin C present in our bodies
2. be greatly depleted in those that do too much exercise but often deficient in those who do too little
3. really helps your immune system to fire on all cylinders

Sadly, not just any old vitamin C will do. High dose vitamin C has been used by some people for years and years ever since a scientist in the US called Linus Pauling (who was so clever that he now has an internationally renowned scientific institute named after him continuing his studies) wrote a book called “Vitamin C and the Common Cold”. When he wrote it the medical profession thought he was a bit of a ‘quack’. After all Linus Pauling was a chemist not a medical professional and yet this same man had already won two Nobel Prizes. He was certainly not stupid. Whilst he may have been ahead of his time (or is it that the masses just take a little longer to catch up with true geniuses?) but his findings that high dose vitamin C can essentially stop the common cold in its tracks stand to reason when you try this for yourself.

As soon as you feel the first signs of a cold coming on you should take 1g (1000mg) of vitamin C. Ideally you should take this dosage three times in the first 24 hours after you start to feel groggy and every 24 hours until the symptoms subside. This way you may just be able to nip that cold or flu bug in the bud before it has a chance to take hold. That’s precisely what I did. It works!

With Lypo-spheric Liposomal Vitamin C you can be assured that the vitamin is heading exactly where it is needed most in the body and where it is going to have the greatest anti-viral effect because of its special coating that protects the vitamin from breaking down before it reaches its target. The sachets you can get from Altrient C come in 1g size so it’s easy to take a dose at a time or if you have kids, as do I, you can squeeze a half portion (depending on their age) into a fruit pot or yogurt for ease of use.

As with all things in life the advice is to “exercise moderation”. Too much of even good things is not a good thing! Dosages of vitamin C are no different. However the wonderful thing about vitamin C is that if we take too much our body will soon tell us, generally via our stomachs. Take too high a dose and you are likely to end up with a runny tummy. You will know once you have tried it whether my recommendation of 3 x 1g per day is just too much for you. It shouldn’t be for the majority though based on my own experiences and those of my clients.

So I bid you a happy, well and cold-free cold season. Hopefully you’ll feel so great that you can tell your friends about this amazing Altrient vitamin C and they can have as much energy and joie de vivre as you. That means more time to socialise and play sports and that cannot be a bad thing.

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Vitamin Cd645920e395fedad7bbbed0eca3fe2e0Mon, 15 Oct 2012 00:00:00 +0100
Benefits of liposomal Vitamin C, Altrient Lypo-Spheric Vitamin C - LivOn Labshttps://www.abundanceandhealth.co.uk/en/blog/post/38-benefits-of-liposomal-vitamin-c-altrient-lypo-spheric-vitamin-c-livon-labs- An article on the benefits of Altrient Lypo-spheric Vitamin C by Freelance Nutrition Consultant and Writer Jenny Tschiesche BSc (hons) Dip ION FdSc mBANT CNHC Registered:

Most people, however poor their nutrition knowledge have some idea that Vitamin C is ‘good’ for them. In fact some weeks I feel that it is banded about so much that we’ve become blasé about it.

Whilst the more health-conscious amongst us might start plonking bright orange coloured, fizzy, sweetener-enhanced effervescent discs (which by the way are one of the worst ways to get Vitamin C into you but more about that later) in water at the first appearance of a cold how many of us really and truly know what Vitamin C actually does? The role of Vitamin C in the health and appearance of our skin for example, or the role it plays in protecting out hearts against heart disease or lowering our cholesterol seem like forgotten traits of this so called “wonder vitamin”.

If any of this is news to you that’s a good thing because I’m here to explain what else you need to know. You won’t need to search on the internet or read copious amounts of drivel from various scientific bodies or websites that claim to have the solution to all your problems in one simple transaction. These are the facts:

Fact one: Human beings are among only a handful of animal species that cannot produce their own supply of Vitamin C.

Fact two: As it is found in the watery part of fruits and vegetables, Vitamin C is easily lost during cooking in water. Equally cooking and frying can destroy the Vitamin C content in food. Vitamin C is easily oxidised in air and is sensitive to light.

Fact three: Vitamin C is not stored well in our bodies, we use it constantly and yet our intake is considerably less than it should be.

In short, it seems that it is only with regular supplementation with Liposomal Vitamin C (Altrient C) that we get anywhere near the optimum health and the elimination of disease.

The good news is that we will often get some very obvious signs if we are deficient in Vitamin C. These include easy bruising, poor wound healing, fatigue, muscle weakness, joint and muscle aches, bleeding gums, and leg rashes. Of course these could all also be signs of other serious health conditions so if you have noticed any of these things for a prolonged period it is worth getting checked out by your GP.

Whilst we have all heard that there are some foods that are great sources of Vitamin C including apples, asparagus, berries, broccoli, cabbage, melon, cauliflower, citrus fruits, kiwi, fortified foods (breads, grains, cereal), dark leafy greens (kale, spinach), peppers (especially red), and tomatoes, we now know that eating the right foods may not be enough.

We have many supplementation choices available to us. Again, to make this simple let’s classify those choices:

1.  Vitamin C tablets, effervescent tablets, powders, capsules that you can buy from a variety of shops (even pound stores where everything in store costs just £1). This is likely to be bound or attached to something not very easily absorbed by your body so you would need to supplement a lot of it to get the same effect as a more expensive supplement. The downside is that supplementing a lot of such a vitamin supplement can lead to digestive disturbances i.e. a runny tummy.

2. Health-food store or reputable online dispensary bought Vitamin C which is likely to be buffered to help decrease any digestive disturbances and is also likely to be more easily absorbed due to the way it is made. However, as we know this may be broken down quickly and not stored in the body for use when needed.

3. Finally the most sound Vitamin C on the market which is encapsulated in liposomal technology. This means that the Vitamin C doesn’t get broken down until it actually reaches the part of the body that needs it most i.e. only the part of the body which needs the supplement is targeted. Altrient C is primarily distributed by Abundance and Health.

Whilst most of us need more Vitamin C than we are getting anyone who has experienced or is experiencing an allergy, disease (this includes colds and the flu) or autoimmune problem is likely to be severely deficient in Vitamin C. It is at the point of severe deficiency that the only solutions are Intravenous (IV) Vitamin C or the use of liposomal vitamin c.

Whilst some people take Vitamin C successfully as a deterrent to colds and flu’s others use liposomal Vitamin C as soon as they feel a cold coming on, which has been shown to shorten the length of the cold considerably.

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Vitamin CHealtha5771bce93e200c36f7cd9dfd0e5deaaWed, 05 Sep 2012 00:00:00 +0100
Benefits of liposomal Glutathione, Lypo-Spheric Glutathionehttps://www.abundanceandhealth.co.uk/en/blog/post/39-benefits-of-liposomal-glutathione-lypo-spheric-glutathione An article on the benefits of Lypo-spheric Glutathione by Freelance Nutrition Consultant and Writer Jenny Tschiesche BSc (Hons) Dip ION FdSc mBANT CNHC Registered:
If you have never heard of glutathione you are not alone. In a survey of ten of my closest friends, not a single one of them had heard of it. They assumed that I would be their 'phone a friend' on this subject. Anything vaguely scientific-sounding seems to come my way.

When I told these same friends that it was so vital to their health that none of the anti-oxidants they consume can work without it, they did sit up a listen. Meanwhile, I sat up and thought “oh goodie, they know what an anti-oxidant is”. That’s undoubtedly thanks to the advert on the telly for a particular brand of purple grape juice which features lithe bodies dressed in Cathy Freeman-esque purple all in one bodysuits. That’s right they are those vitamin superheroes that help fight the chemical villains that would otherwise make you ill.
Well, that’s just how important this nutrient is. Like most nutrients, it is not important in its own right. It is important because of what it can do by working with other nutrients and body systems. 
In the world of nutrition, you sometimes come across particular nutrients that are so vital to your wellbeing that without sufficient quantities you could be undoing the perfect physical workout regime or diet plan. In the case of glutathione, you simply cannot be without it or rather without sufficient quantities of it. No matter what you eat, what you supplement with, how much you exercise or how healthy you think you are – a deficiency in this one nutrient could undo all of your efforts. Guess what? Most of us are deficient in it.
So let’s find out more. Here’s the answer to the ten most asked questions by my non-scientific cohort of newly interested parties:

What exactly is Glutathione?

Despite its importance glutathione is, in fact, a very small molecule. Our bodies produce it and it is found in every cell.  

Why is Glutathione so important?

Glutathione is the major naturally occurring antioxidant present in our cells. Other antioxidants consumed through our diets such as vitamins C and E actually depend on it for their function.
I’ve not heard of it before. Is it well researched?
It is indeed well researched. In fact, between 2005-2008 over 38,000 research papers were released dealing with glutathione and its effect on disease.
What does it do?
Glutathione plays a key role in detoxifying i.e. getting rid of environmental toxins, including heavy metals, insecticides and herbicides, fuel exhaust pollution, and many by-products of cigarette smoke. These are not the only toxins that glutathione can work against however. We are all exposed to far more stress than our bodies were meant to withstand. This stress can create oxidation in the body that needs to be addressed by anti-oxidants such as glutathione and yet too much stress can exhaust our own supplies.
How would I know if I had insufficient amounts?
There is no specific sign or symptom unless you are clinically deficient but rest assured that insufficient amounts of glutathione are also known to cause problems to your immune system. We know for instance that insufficient amounts can stop the action of T-cells and Lymphocytes in their tracks rending you unable to fight infection. Regular infection and re-infection are therefore signs that you could be low in glutathione. 
Where can I get it from?
The good news is that Glutathione occurs naturally in many foods such as fresh, organic fruit and vegetables.
The bad news is most people don’t eat enough of these and even if they did modern farming methods combined with overexposure to potentially toxic and damaging environmental toxins can often result in a deficiency. Furthermore, if you are deficient you will need more than eating even copious amounts of vegetables and fruit can provide.
How can I be sure I am getting enough?
It goes without saying that at the core of a healthy body is a healthy diet. This diet should focus heavily on vegetables and some fruit, the former being far more helpful to the body than large amounts of the later. Ideally, vegetables such as kale, spinach, carrots, celery, broccoli, cucumber, cabbage, peppers, peas and beans would be a more regular, everyday, part of your diet.
However, a good diet is just one element in the glutathione equation. Unfortunately, glutathione can break down very easily in the gut and liver before it even reaches the bloodstream where it will have the greatest effect. Whilst intravenous glutathione has been shown to be very effective we don’t all have access to such methods of supplement administration.
So what’s the answer to the glutathione deficiency problem?
It’s liposomal glutathione. You might be thinking “what on earth does that techno-jargon mean?” Well, it’s simple really. The glutathione has been coated in something which means that it doesn’t get broken down in the body until it reaches the cells that need it most.
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GlutathioneHealthd67d8ab4f4c10bf22aa353e27879133cWed, 05 Sep 2012 00:00:00 +0100
Video about Glutathione and Parkinson'shttps://www.abundanceandhealth.co.uk/en/blog/post/52--video-about-glutathione-and-parkinson-s- Watch this youtube video and you will get an idea of the incredible effects of GSH on the symptoms of Parkinson's. What effect would the combination of Vitamin C and GSH have? This is an area with huge potential and as yet mostly unexplored by the mainstream medical profession. In your good health!

http://www.youtube.com/watch?v=QHYey8vELTgandfeature=player_embedded#at=148

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GlutathioneHealth9a1158154dfa42caddbd0694a4e9bdc8Thu, 05 May 2011 00:00:00 +0100
Wonderful News report on IV and Lypo-Spheric Vitamin Chttps://www.abundanceandhealth.co.uk/en/blog/post/51-wonderful-news-report-on-iv-lypo-spheric-vitamin-c A story with a very happy ending, please share this, who knows who you may help! In your Good Health.

The Allan Smith Story – TV Documentary

Allan Smith, a New Zealand Dairy farmer, contracted Swine Flu while away on vacation in Fiji.  When he returned home, the flu quickly evolved into severe pneumonia which left him in a coma on Life Support in the Intensive Care Unit.  Chest Xrays showed the lungs were completely filled with fluid with an “opaque” appearance called “white out”.  After three weeks of this, Allan’s doctors asked the family permission to turn off the machines and let him die.  Allan’s wife Sonia had a brother with some medical knowledge, so he stepped in and said, “you haven’t tried everything, You have got to try high dose IV vitamin C on Allan”.  At first, the doctors resisted, saying it was useless. Next, the three sons weighed in with a persuasive argument to try the IV vitamin C, saying there was nothing to lose.

Part 1 - How Altrient C Helped A NZ Man Come Back From Deaths Door.

https://youtu.be/VrhkoFcOMII

Part 2 - An Interview With Alan Himself.

https://youtu.be/OpjikqBeJ78

An alternative narrative.

https://youtu.be/GApXBaZuw14

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Vitamin CHealth2838023a778dfaecdc212708f721b788Wed, 13 Apr 2011 00:00:00 +0100