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Full Body MOT Series – Exercise Health & Weight
At Agility Health Solutions, we are helping you to make this year your best year of wellbeing yet. We will be releasing handy guides for boosting your mental and physical health. This blog will look at the benefits of exercise to mental and physical wellbeing. Featuring products from the Agility Health Solutions Fitness Collection. Most people take up exercise for the purpose of weight loss, although we will briefly cover this in today’s article, it’s important to consider exercise as a health promoting activity as well. One 2018 study even reported the following: ‘Physical activity also has a significant role, in many cases comparable or superior to drug interventions, in the prevention and management of >40 conditions such as diabetes mellitus, cancer, cardiovascular disease, obesity, depression, Alzheimer disease, and arthritis.’ Physical Benefits Bone Density One way to keep your bones strong, dense and healthy is to take part in regular exercise. As we age, and if we lead a sedentary lifestyle our bones can lose strength. Our bones are living tissues that are constantly replenishing themselves. Exercise is recommended to encourage strong and dense replenishment of bone tissue (osteogenesis). The type of recommended activity is weight-bearing exercise. This means that the force of your whole body is bearing down on the skeleton, compacting and increasing density. Types of weight-bearing exercise include walking, running, tennis, dance, football, rugby, weightlifting, skipping, stair climbing etc. Please bear in mind, exercise such as cycling, and swimming have their benefits but are not considered ‘weight-bearing exercise.’ If you have already been diagnosed with osteoporosis you are recommended to take part in light wear bearing exercise under the supervision of your healthcare practitioner. Studies show that for osteoporotic patients, walking is not enough to stimulate osteogenesis, however, will help to slow the loss of bone tissue. Muscle Strength It is a well-known fact that repeated lifting of weighted objects can increase muscle strength. Not only is it nice to be strong, having strong muscles can decrease the risk of falling, in addition to, maintaining joint stability. One study took healthy males and females aged 60-80 years and enrolled them in a 42-week exercise programme. The group was split into 2 groups, a control and exercise group. After 6 week, and 12 weeks there was a mean increase of 65% in walking endurance and a 17.8% improvement in treadmill walking. Finally, there was a 57% increase in stair climbing, although in this case there was no significant difference between exercise and control group. Muscle strength activity includes body weight exercise, weightlifting, resistant band work, incline walking, circuit exercises and yoga. Cardiovascular Health A risk factor for poor cardiovascular health is a sedentary lifestyle. A relationship has been found between an increase in exercise and improved cardiovascular health such as lower blood pressure, decreased heart rate, better blood flow, and increased vascularisation and oxygenation of the body. Lastly, a connection has been found between a decreased risk of cardiovascular events such as heart disease, stroke and diabetes. A study in the American Heart Association Journal and reported by the British Heart Foundation (BHF) looked at 13 studies and found a 19% decrease in high blood pressure in those who exercised more than 4 hours a week. The types of aerobic or cardiovascular exercise you may like to try include, running, cycling, walking, swimming or cycling. A study on people aged over 60 years found that those who reported doing less physical activity had a 27% increase in the risk of cardiovascular events. Whereas those who increased their activity levels had an 11% reduction in cardiovascular disease. Mental Benefits Over the past 5-10 years we have adopted a greater understanding of the relationship between exercise and mental wellbeing. Exercise has become a recommended form of preventive medicine for mental health disorders. For example, the National Institute for Health and Care Excellence encourages people with mild to moderate depression to take part in 3, 45-minute exercise sessions a week, over 10 to 14 weeks. Exercise has been shown to increase happy hormones such as endorphins and serotonin that gives the body that ‘feel good’ feeling. In addition, exercise improves mental health by reducing anxiety, depression, and negative mood as well as improving self-esteem, cognitive function, sleep, better stress management, reduced tiredness and increased mental alertness. A great way to get started is to choose something you genuinely enjoy, rather than exercise you feel you ‘should’ be doing. If you hate going to the gym, then try a home workout. If you hate solo exercise, join a group sport. Weight Loss & Management Current research has found that exercise is not the main driver of weight loss, however, it is essential for weight management and long-term sustainability. If you are looking for the answer to weight loss, predominantly, focus on your diet. Use exercise to sustain that weight loss, and promote overall wellbeing. Firstly, only 10-30% of daily energy expenditure is associated with physical activity. This means the normal rationale of ‘exercise burns off excess calories’, doesn’t equate. The overriding factor being it's hard to create a calorie deficit through exercise alone. A Dr of Obesity, Yoni Freedhoff (reported by VOX) stated the following: ‘By preventing cancers, improving blood pressure, cholesterol and sugar, bolstering sleep, attention, energy and mood, and doing so much more, exercise has indisputably proven itself to be the world’s best drug – better than any pharmaceutical product any physician could ever prescribe. Sadly though, exercise is not a weight-loss drug, and so long as we continue to push exercise primarily (and sadly sometimes exclusively) in the name of preventing or treating adult or childhood obesity.’ Studies looking at weight loss maintenance took 202 overweight participants and reviewed them over a 20-month period. They found that people who had an energy expenditure of over 2500kcal/week had less than half the weight regain of the participants who had an energy expenditure of less than 2500kcal/week, 2.9kg vs 6kg respectively. Passive vs Active Exercise Truthfully, any exercise is better than no exercise at all. The traditional view of exercise looks like hours sweating in the gym, an aerobic class or a running group. However, this isn’t always possible for all groups of people. Exercise can be made suitable for those who are less mobile or able-bodied. Active - motion created by voluntary contraction and relaxation of the controlling muscles. Passive - motion is created with the help of someone or a device to contract and relax the controlling muscles. References https://pubmed.ncbi.nlm.nih.gov/29618598/ https://theros.org.uk/information-and-support/bone-health/exercise-for-bones/ https://www.nhs.uk/live-well/exercise/exercises-for-strong-bones/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6323511/ https://www.nhs.uk/live-well/exercise/how-to-improve-strength-flexibility/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5045036/ https://academic.oup.com/biomedgerontology/article-abstract/50A/2/B97/539111 https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/what-happens-when-you-exercise https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2013/september/exercise-benefits https://www.escardio.org/The-ESC/Press-Office/Press-releases/Increased-exercise-over-the-age-of-60-reduces-risk-of-heart-disease-and-stroke https://www.vox.com/2018/1/3/16845438/exercise-weight-loss-myth-burn-calories https://pubmed.ncbi.nlm.nih.gov/17413092/ https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/exercise-for-depression/ https://pubmed.ncbi.nlm.nih.gov/15255923/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
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Full Body MOT Series - Weight and BMI
The first article in the series is about healthy weight. This time of year it’s common to see a renewed interest in weight loss, with media promoting diets to get summer body ready and ways to lose weight fast.
World Diabetes Day!
It’s world diabetes day! Today’s article will look at the most up to date research when it comes to diabetes mellitus, including type 1, type 2 and gestational diabetes. How do they come about; can you do anything to avoid the onset of diabetes and what lifestyle factors contribute to symptoms of diabetes. What is Diabetes? The full name for the disease ‘diabetes’ is diabetes mellitus. The name is thought to stem from Greek Physicians that used to taste urine to detect its sweetness. During the 11th Century the name Mellitus was given which is the Latin word for honey. That being said, it’s theorised that the first mention of diabetes came in approximately 1550BC, where Egyptian papyrus spoke of a rare disease where the patients lost weight and fluids rapidly. Fast-forwarding a number of years, when in the period of 1770-1800 Matthew Dobson noticed that in patients with sweet urine when left untreated was fatal. However, for some patients, death took a matter of weeks while others lived much longer. This is thought to be the first mention of the difference between Type 1 and Type 2 diabetes. The turn of the 19th century was an important era for diabetes discovery, whereby an understanding of caloric intake was recognised as a factor for wellbeing in patients with sweet urine. In addition to medical student Paul Langerhans noticing there were 2 types of cells in the pancreas, named after himself – the Islets of Langerhans. Finally, in the 1920s, the connection was made between the Islets of Langerhans and Diabetes Mellitus. According to the World Health Organisation (WHO), diabetes is: ‘Diabetes is a chronic, metabolic disease characterised by elevated levels of blood glucose (or blood sugar), which leads over time to serious damage to the heart, blood vessels, eyes, kidneys and nerves.’ Diabetic Symptoms Common Symptoms of Diabetes includes: Increased feeling of thirst Increased frequency of urination Lethargy and Fatigue Unexplained weight loss Weight loss consisting of muscle mass Frequent episodes of thrush Slow wound healing Changes in vision Type 1 Diabetes According to the NHS Definition, type 1 diabetes is where the body's immune system attacks and destroys the cells that produce insulin. As previously discussed in the article, these are the islets of Langerhans, more specifically the beta cells. Approximately 400,000 people are currently living with type 1 diabetes in the UK, including around 29,000 children. Despite previously being known as the genetic form, 85% of people diagnosed with type 1 diabetes have no family history of the condition. Experts in diabetes state that type 1 diabetes is caused by an overreaction of the body’s immune system which leads to it mistakenly attacking beta cells so that they can no longer produce insulin. There is no conclusive answer to what causes the initial immune system attack, although the most likely caused by a significant viral infection. Type 2 Diabetes According to the NHS definition, type 2 diabetes is where the body does not produce enough insulin, or the body's cells do not react to insulin. This was previously known as a disease associated with obesity. This school of thought is very old-school and is now considered a metabolic disease that can happen to people of various BMIs. UK Statistics demonstrate that around 3.4 million people in the UK have a type 2 diabetes diagnosis. Also, it is thought that 1 million people in the UK are unknowingly living with diabetes type 2. Additionally, the total number of people living with type 2 diabetes is set to rise to 5.5 million people by 2030, if the current average lifestyle does not change. There are a number of controllable and uncontrollable risk factors for type 2 diabetes including having a larger waist to hip measurement, a sedentary lifestyle, having high blood pressure, or raised cholesterol, smoking, being overweight or obese, eating a diet rich in simple sugars and saturated fats. Finally, having a first-degree relative with type 2 diabetes, or if you are of South Asian and African Caribbean descent. Gestational Diabetes Gestational diabetes is a form of diabetes that occurs during pregnancy, but can sometimes remain after pregnancy too. This most commonly develops in the 3rd trimester after 24-38 weeks of gestation. These women are more likely to develop type 2 diabetes in later life. This occurs in 3-5% of pregnancies. Hormonal changes in the placenta due to pregnancy make the mother more likely to be resistant to insulin. Thus, unable to manage their blood glucose. Advice on Reducing Type 2 Diabetes Risk Unfortunately, because scientists have not concluded the cause for Type 1 diabetes there are currently not advisory pieces on this yet. However, there are plenty of tips to minimise your risk of developing type 2 diabetes, be mindful that not all of these will apply to you: Aim to maintain a healthy blood pressure (120/80 mmHg) Stay active and minimise sedentary time. The NHS recommend that you do between 75-150 mins of exercise per week dependent on the intensity. Minimise processed foods Aim to reduce simple carbohydrates found in processed foods, confectionary, cakes and desserts. Replace simple carbohydrates with complex carbohydrates such as potatoes, sweet potatoes, brown pasta, brown rice, brown bread, grains, and cereals. Be aware and mindful of your family history and how that may affect your wellbeing. Be mindful that having a higher BMI, plus a number of factors above can increase the risk of diabetes. The relationship between weight and diabetes is not an absolute. The person must have a higher BMI and health problems for diabetes to be a concern. Reach out for support if you notice your weight increasing, symptoms of prediabetes or other health concerns. The effects of type 2 diabetes are reversal up to a point but left untreated or to spiral out of control this will lead to the permeant disease state of diabetes or metabolic syndrome. Blood Glucose Management There are ways to manage blood glucose better through nutrition, diet and supplementary purposes: Nutrition Here are a few tips you might like to try: If you are eating a simple quick-release carbohydrate, try to consume it with a source of fat or protein. This slows digestion, thus slowing the release of the sugars into the blood. This reduces the blood glucose peak and subsequent insulin release. Opt for complex carbohydrates over simple carbohydrates. As the name suggests the structure is more complex so harder to digest. This, again slows the release of sugars into the blood to prevent a large spike. Increase fibre in your diet by consuming nuts, seeds, fruits, vegetables, cereals and wholemeal carbohydrates Aim to choose less processed foods with fewer sweeteners. Artificial Sweeteners have the ability to chemically change your preference for sweetness. In addition to being much sweeter than sugar. This means you are more likely to need increased levels of sugar to feel satisfied after consuming artificial sweeteners. Learn your food labels and aim for low sugar snacks. This information can be found in the nutrition table. Look for the row that states ‘Carbohydrates of which are sugars’, then for the column that states 100grams. If the food product contains more than 5grams sugar per 100grams of food, otherwise known as 5% sugar, then this is a high sugar item. Supplements For many years, certain herbs, botanicals, vitamins and minerals have been used as an alternative way to manage blood glucose. The most common of which is Chromium. This has an authorised health claim from the European food safety authority (EFSA) that states that Chromium contributes to normal macronutrient metabolism and to the maintenance of normal blood glucose levels. In addition to Chromium, there are a number of other ingredients that have been concluded by the means of study to support blood glucose management including, cinnamon, zinc, elderberry, and moringa. Resources https://www.diabetes.co.uk/diabetes-history.html https://www.who.int/health-topics/diabetes#:~:text=Diabetes%20is%20a%20chronic%2C%20metabolic,%2C%20eyes%2C%20kidneys%20and%20nerves. https://jdrf.org.uk/information-support/about-type-1-diabetes/facts-and-figures/ diabetes.co.uk https://www.diabetes.org.uk/
Global Prebiotics Week – Digestive Health
It’s Global Prebiotics Week, which means Agility Health Solutions is shining a spotlight on our digestive health products, particularly our prebiotics. The concept of prebiotic was introduced in 1995 and has grown in popularity since then.
It’s World Vegan Day!
Across supermarkets, restaurants and recipe books we are seeing the same key feature emerge – the need for plant-based alternatives. In 2019, it was reported that ~600,000 people were Vegans in the UK.
Back Ache? Back Care Awareness Week
It’s Back Care Awareness week, so Agility Health Solutions are raising awareness of how common back pain is, how to avoid it and what you can do to prevent further back pain.
A Deep Dive into Menopause
It’s world menopause day, and in aid of this Agility Health Solutions have decided to take a deep dive into menopause – what is it, why is it called ‘the change’, how best to manage these changes and live a healthy post-menopausal life.
All you need to know about Cholesterol
We see the word cholesterol mentioned in food advertising, scare-mongering articles and doctor’s noticeboards, but how many of us understand what it is, what it does and how to make sure ours is healthy?
Women's Health at all Lifestages
As women, we really tackle it all when it comes to our bodies. First with the start of menarche, for some their life may include pregnancy, and finally menopause. Not to mention the incessant need for diet culture to demand our bodies should fit a certain mould through means of weight loss, toning and exercise. As a result, our bodies grow and develop with each stage in life and this requires specific and tailored nutrition to our body's needs. Nutrition During Menarche Menarche is the first day of menstruation. Typically, this occurs around the age of 13 in British teenagers. The average years of Menarche typically last for around 30 years. Without any kind of contraception interventions, the typical gynaecological cycle interval lasts 21-45 days, this is broken up by up to 7 days of menstruation. During menstruation, the average woman will lose 80ml of blood. A large component of this blood is iron. As a result, many women, post-puberty and of child-bearing age are anaemic, or iron-deficient. The UK prevalence of anaemia is estimated to be 23% in pregnant women and 14% in non-pregnant women. Whereas, the global prevalence of anaemia is estimated to be 38% in pregnant women and 29% in non-pregnant women. Iron deficiency more often than not is diet-related but can be worsened by heavy-periods. Iron can be found in plant and animal-based sources. Meat, fish and poultry are the most bioavailable sources of iron in the diet. That being said, plant-based sources also contain iron, they are just not as bioavailable as animal-based sources. Plant-based sources include green leafy vegetables, cereals, nuts, seeds, beans & legumes. Another source of iron includes supplements, try to opt for supplements with at least 14mg of bioavailable iron. When consuming iron supplements or iron-rich food aim to eat them alongside a source of vitamin C as this makes the iron more available for your body to absorb. However, try to avoid consuming iron alongside tannins in tea and coffee, or calcium as this can reduce iron bioavailability. Nutrition During Pregnancy and Breast-feeding The post conception diet is not only important for mother, but also for baby. The pregnant mother’s diet is split between the foetus and her own body while they grow. The advice for expectant mothers is to increase quantity and quality of the foods they eat. Focusing on nutrient-dense packed calories, high-quality fats, proteins and carbohydrates. In addition to this, focusing on specific nutrients that aid the development of the foetus, including Vitamin B9 (Folic acid), Iodine, Iron, Calcium, DHA and EPA (omega 3s). Folic acid has long been associated with maternal and foetal health as it said to be used for neural and brain development, which may help to reduce the risk of neural tube defects (NTDs) in children. During pregnancy, the mother’s requirement jumps from 200mcg per day to 400mcg per day. Most women account for this increase by taking a pre-natal supplement. Iodine is a newer area of study when it comes to maternal health. Iodine has been shown to contribute to the normal growth and development in children. Studies have demonstrated that mothers with sufficient iodine statuses have children with higher IQs at ages 8 or 9 years. Calcium is well known to support the development of bones. This is no different in the development of a foetus. Data shows that foetuses will leach calcium for their growth from their mothers bones and teeth if the mother’s diet is calcium deficient. A diet rich in calcium sources during pregnancy are essential for the baby's growth, however, there is a larger increase during lactation where mothers are expected to consume an additional 550mg of Calcium per day above the daily reference value (DRV). Lastly, mother’s are recommend to be mindful of not only the quantity but the quality of fats. Omega 3 fatty acids, EPA and DHA have been approved to support foetal brain and eye development whilst breastfeeding. Omega 3 fatty acids are found predominantly in oily fish, but can also be sourced from seaweed, nuts & seeds. Most women choose to take a pre-natal supplement which covers all the nutrients shown above in one simple tablet a day. In addition to this, some women choose to increase their nutrients through food. This could be increased by consuming more dairy products, green leafy vegetables, oily fish, nuts, seeds and wholegrains. Nutrition During and After Menopause Menopause is defined as the end of menarche. In the Uk, the average age for the start of menopause is 51 years. Menopause is characterised by a decrease in the hormone oestrogen. With this comes a whole host of symptoms including night sweats, mood changes, hot flushes, problems with concentration and memory. In addition, the reduction of oestrogen can cause changes in bone health, causing fragility and brittleness if not properly managed. At this stage more than ever, being cautious of bone health nutrition is essential. This means prioritising nutrients such as Vitamin D, Magnesium, Calcium, Zinc and Vitamin K. All of which have been shown to contributes to the maintenance of normal bones. Also, helps to reduce the risk of falling associated with postural instability and muscle weakness. Falling is a risk factor for bone fractures among women 60 years of age and older. These nutrients can be increased by taking dietary supplements such as the Agility Health Solutions Meno-Calm Patches, or you may like to increase food sources such as dairy products, green leafy vegetables, tofu or soy-based products, beans, legumes, and wholegrains. Some women like to minimise their symptoms in a more holistic and herbal manner using herbs such as sage, dong quai, gotu kola, damiana and black cohosh. Some of these herbs are believed to be effective by providing the body with ‘phytoestrogens’, this is the plant form of oestrogen. Many studies have shown that these herbals help to alleviate some of the symptoms of menopause such as hot flushes and night sweats. Diet Culture and Weight Loss Women have always been held to such high standards in terms of the way their body looks, whilst never prioritising a woman’s health or function. Of course, this is ludicrous considering that the female body is responsible for growing life, as well as facing multiple different phases which can affect women both physically and emotionally. Remember that a healthy diet is should be no different to that of a weight loss. Try to consider quality of food over the quantity, try to include a varied diet full of colour and nutrients. The important factor in a healthy diet, is avoiding food restriction and instead nourishing your body for health rather than for appearances. In the wise words of Beauty Redefined ‘your body is an instrument not an ornament’. Quite simply, the female body is incredible. It is adaptable, powerful and the true source of life. It makes sense that we nourish our bodies to allow them to thrive against every challenge they face. All power to women and their incredible bodies. References https://www.bmj.com/content/322/7294/1095#:~:text=The%20median%20age%20of%20menarche%20in,teenagers%20is%20around%2013%20years. https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2015/12/menstruation-in-girls-and-adolescents-using-the-menstrual-cycle-as-a-vital-sign https://www.nhs.uk/conditions/heavy-periods/#:~:text=Most%20women%20will%20lose%20less,necessary%20to%20measure%20blood%20loss. https://cks.nice.org.uk/topics/anaemia-iron-deficiency/background-information/prevalence/ https://www.ncbi.nlm.nih.gov/books/NBK448204/ https://pubmed.ncbi.nlm.nih.gov/23706508/ https://www.bones.nih.gov/health-info/bone/bone-health/pregnancy https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf
A heart-to-heart about heart health...
Nutrition and heart health When it comes to heart health, public information can become quite confusing, one moment butter is the best thing for us and the next day it’s the worst - but do we really know what nutrition and lifestyle factors positively influence vascular and heart health? Structure of the Cardiovascular System The cardiovascular system is made up of the heart, arteries, veins and capillaries. The heart is one of the body’s largest muscles responsible for pumping blood around the body. It’s made up of 4 chambers, the right and left atrium, and the right and left ventricle. The right side of the heart receives deoxygenated blood, and the left hand receives oxygenated blood. Blood pumps around the body through a series of arteries and veins. Veins carry deoxygenated blood back to the heart; the main vein is called the superior vena cava. Arteries carry oxygen and nutrients away from the heart; the main artery is called the aorta. Arteries are incredibly elastic to cope with increased pressure and force expelled upon them by the heart. Blood pressure in the arteries is much higher than in the veins. Veins are malleable and require contractions from the surrounding muscle to return the blood back to the heart. Aside from structure, one of the main differences between arteries and veins is that arteries don't contain valves whereas veins do. Valves stop the blood flowing back in the opposite direction from the heart. Source: https://www.heartfoundation.org.nz/your-heart/how-the-heart-works Common ailments in the Cardiovascular system Cardiovascular disease -This is an umbrella term for conditions affecting the heart and or blood vessels. Including Coronary heart disease, strokes, transient ischemic attacks, aortic disease and peripheral aortic disease. Coronary heart disease (CHD) - The most likely cause is atherosclerosis (discussed below). Symptoms include shortness of breath, faintness and chest pain. Coronary heart disease is one of the leading causes of death in the UK, according to the British heart foundation (BHF), resulting in 63,000 deaths/year in the UK. Peripheral arterial disease (PAD) - Also caused by atherosclerosis (discussed below). Causes of PAD is include a sedentary lifestyle, obesity, alcohol consumption and smoking. Common symptoms include numbness and weakness of the legs, ulcers and muscle wastage. According to the BHF, approximately 1/5 people over 60 in the UK have some degree of PAD. Atherosclerosis - this is a disease in which the arteries become filled with fatty substances called atheromas. This changes the structure, diameter and function of the arteries. Atherosclerosis causes the arteries to narrow and harden which may cause an increase in blood pressure. It’s thought that ~2.6 million UK people have some form of narrowing of the arteries. If extremely narrow, blood cannot flow through the vessels which can lead to heart attacks and strokes. The NHS states that a combination of lifestyle factors such as an unbalanced diet, smoking, sedentary lifestyle and alcohol consumption may be the cause. Varicose Veins - Most common in the legs, veins become swollen and enlarged. This occurs when the valves in the veins stop working efficiently allowing blood to flowback and pool in the legs. Resulting in sore and heavy legs. The causes are varied, including, genetic predisposition, a standing job and pregnancy. Hypertension - this is the formal term for high blood pressure. The NHS states around a third of UK adults have hypertension. The ideal blood pressure is 90/60mmHg-120/80mmHg, anything over 140/90mmHg would be considered high. The onset of hypertension is multifactorial, including a high-salt diet, a low potassium diet, genetic predisposition, lack of exercise, highly caffeinated diet, excessive alcohol consumption, and smoking. Nutrition for a healthy heart Nutrition plays a large part in the prevention of many cardiovascular diseases. We all know that maintaining a healthy diet helps to maintain a healthy body, but let us delve deeper into how nutrition supports cardiovascular health. Vitamins and Minerals Vitamin B1 B1 or Thiamine carries an approved claim for its contribution to ‘the normal function of the heart’. This is highlighted by rare Vitamin B1 deficiency, Beri Beri. Common symptoms include an enlarged heart and heart failure. Across numerous studies 21%-98% of patients with heart failure demonstrated poor vitamin B1 status. Be mindful this is in a severe deficiency state. Vitamin B6, 9, 12 This collection of 3 vitamins are needed in homocysteine metabolism. Evidence demonstrates that high levels of homocysteine are associated with coronary events and heart disease. Vitamin B12 converts homocysteine to methionine, and vitamin B6 coverts homocysteine to cysteine, therefore reducing whole body homocysteine concentrations. Sodium and Potassium As you may know Sodium (chloride) is the chemical name for table salt. Sodium is essential in the body but within narrow limits. Excess sodium has a well-established relationship with cardiovascular health. Water moves to areas of high sodium concentration to dilute the concentration. In a high salt diet this leads to water movement into narrow blood vessels which increases volume and blood pressure. Studies demonstrate that when salt intake is reduced, blood pressure falls within a few weeks. Simply swap to low sodium options or try decreasing processed foods that may contain added salts. Potassium is another dietary salt, but it doesn’t behave in the same way as sodium. Potassium carries an approved health claim as follows, ‘contributes to the maintenance of normal blood pressure’. Evidence shows an inverse relationship between potassium and sodium; the more potassium you consume, the more sodium is lost through urine. This relationship promotes relaxation and dilation of the blood vessels which may lower blood pressure. Great sources of potassium include fruits and vegetables. Fats – Saturated and unsaturated fats For a very long time, fats and more specifically saturated fat has been demonised for its role in cardiovascular health. However, current research shows that the relationship may not be that straight forward. A recent Cochrane review looked at 15 studies and 59,000 participants, evidence found that reducing saturated fat reduced the risk of CVD by 21%. Saturated fats can be found in processed foods and animal-derived products. However, our understanding of the interaction of dairy foods has changed somewhat. A longitudinal study looked at the CVD in the highest dairy consuming countries. You would assume because of the density of saturated fat in these foods the rates of cardiovascular disease would be sky-high, right? Wrong! Studies showed that in a Dutch population, higher saturated fat intake was not associated with higher coronary heart disease. This is thought to be due to the interaction between calcium and saturated fat. Additionally, saturated fat has been shown to raise LDL (bad) cholesterol and total cholesterol. A relationship has been demonstrated between high cholesterol and risk of atherosclerosis and artery hardening. That being said, fat is essential in the human body. Therefore, it’s less about quantity of fat but quality. By reducing dietary saturated fat, you are encouraged to replace this with unsaturated sources of fat. It’s recommended to focus on omega 3 oils in order to reduce the risk of cardiovascular disease. These do so by increasing HDL production in the liver and decrease triglyceride levels in the blood which in turn can help to reduce the risk of cardiovascular disease. Plant stanols and sterols These are compounds found in plant-based food. They are a natural and effective way of reducing cholesterol which can reduce cardiovascular illness risk. They work by blocking saturated fat absorption in priority of their own absorption. Research shows that 1.5 to 3 g of stanols/sterols per day can lower LDL by 7.5% to 12%. Fibre According to the British medical journal there is an inverse relationship between total dietary fibre and cardiovascular disease. The study showed that the greater the intake of insoluble dietary fibre, the lower the risk of cardiovascular disease. Insoluble fibre sources include wheat, potatoes, legumes, beans and nuts. Handy tips to take care of your heart Switch from white varieties of food to high fibre wholemeal and brown varieties. Such as bread rice and pasta. Opt for plant oils over animal fats. Opt for low sodium options. Anything over 1.5grams of salt per 100grams is considered a high salt food. Attend regular check-ups with your GP if you are over 50 years of age. Try out an Omega 3 oils supplement. Aim for a minimum 5 portions (~80g) of fruits and vegetables per day. Include at least 1-2 portions of oily fish a week. Include sources of B-vitamins in your diet or opt for a B-complex supplement which supplies all of them. Increase plant-based proteins in your diet such a legumes and beans. Don’t be afraid to tackle the nutrition labels. Any product with over 5grams of saturated fat/100grams is considered a high saturated fat item. Purchase a circulation device with electrical muscle stimulation. Include supplemental plant sterols, these can be found in powders or fortified foods. Seek advice from your GP, healthcare practitioner or the British Heart Foundation. Check out our full Circulation Products Range References https://training.seer.cancer.gov/anatomy/cardiovascular/#:~:text=The%20cardiovascular%20system%20is%20sometimes,arteries%2C%20veins%2C%20and%20capillaries. https://my.clevelandclinic.org/health/articles/17059-how-does-blood-flow-through-your-body#:~:text=The%20arteries%20(red)%20carry%20oxygen,large%20artery%20leaving%20the%20heart. https://www.nhs.uk/conditions/cardiovascular-disease/ https://www.nhs.uk/conditions/coronary-heart-disease/ file:///C:/Users/Nutri/Downloads/bhf-cvd-statistics-uk-factsheet%20(3).pdf https://www.nhs.uk/conditions/atherosclerosis/ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/research/atherosclerosis#:~:text=At%20least%202.6%20million%20people,of%20ageing%20all%20too%20well. https://www.nhs.uk/conditions/high-blood-pressure-hypertension/ https://pubmed.ncbi.nlm.nih.gov/18849553/ https://pubmed.ncbi.nlm.nih.gov/22057652/ https://www.health.harvard.edu/staying-healthy/the-trouble-with-excess-salt#:~:text=Why%20does%20salt%20elevate%20blood,liquid%20through%20your%20blood%20vessels. https://www.health.harvard.edu/staying-healthy/the-trouble-with-excess-salt#:~:text=Why%20does%20salt%20elevate%20blood,liquid%20through%20your%20blood%20vessels. https://www.health.harvard.edu/heart-health/potassium-lowers-blood-pressure https://www.cochrane.org/news/reduction-saturated-fat-intake-cardiovascular-disease#:~:text=The%20review%20found%20that%20cutting,polyunsaturated%20fat%20or%20starchy%20foods. https://pubmed.ncbi.nlm.nih.gov/26791181/ https://pubmed.ncbi.nlm.nih.gov/20089734/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6163911/ https://www.bmj.com/content/347/bmj.f6879
Healthy Ageing, Grow old Gracefully & Healthily
A common joke among many of us is that we pretend we are 21 years old with many years' experience, but why are we all so adamant on staying young? This article will look at all facets of ageing from brain health to joint health and what you can do to grow old gracefully, but most importantly, grow old healthily. Common experiences of Ageing It’s normal to experience changes in our bodies and mind as we age, here are some common experiences of ageing: Changes in vision Aches and pains within the joint Changes in memory Muscle and Bone weakness Change in mental wellbeing due to change in lifestyle Change in skin texture Change in sleep Now, not all of these are preventable, but the majority of them are easily minimised with a healthy, balanced diet and lifestyle. Exercise According to the NHS, the general public, should be completing 150 minutes of gentle exercise or 75minutes of vigorous exercise each week. This recommendation changes slightly for those over 65 years. Instead, you are recommended to be physically active every day, with some activity being better than none at all. The focus of your exercise is recommended to be on strength balance and flexibility at least 2 days a week. Exercise is important to maintain muscle mass, flexibility and bone density. Once retired from full time work, some people drastically reduce their physical movement, this can lead to a sharp decline in physical health. Here are a few things that you could try to get moving daily: Exercise during the ad breaks on TV. Purchase some home workout equipment to exercise daily. Take part in online or gym yoga and stretching classes. Organise a weekly walk with friends or family members. Commit to a subscription or gym membership to keep you motivated. Opt for an activity that you enjoy. Diet As we age there are a few nutrients that increase in our diet to act as preventative measures for certain age-related illness: Protecting your brain health According to a 2014 review on normal cognitive ageing from the journal of clinics in geriatric medicine, it is very normal to see a decline in conceptual reasoning, memory, and processing speed. Whereas there may be an increase in other skills such as vocabulary. The Journal of Ageing Research Reviews concluded that ‘Nutritional epidemiology has suggested a protective role of healthy diets and of several candidate nutrients for brain aging outcomes.' There are numerous nutrients that are involved in normal cognitive function including, iron, B-Vitamins, iodine, zinc and Omega 3s (DHA & EPA). The brain is highly enriched in DHA, which constitutes 15% of brain lipids compared with less than 5% in most other tissues. Numerous studies have found that diets high in fish and DHA intake are associated with improved cognitive health in older age, with a 10-30% reduced risk of Alzheimer’s disease, brain atrophy, and cognitive decline, and effect sizes equivalent to two to four years of ageing. Whereas one study looked at participants with varied amounts of iodine in their diet and the result this had on brain structure. They found that those who consistently consumed low iodine intake foods had greater brain volume shrinkage. If you want to increase these nutrients opt for oily fish or omega 3 supplements, rice, milk, nuts and seeds. Protecting your eye health Common problems with eyes as we age include macular degeneration and the development of cataracts. According to the American optometric association, here are some of the common changes we notice as we age, including, difficulty reading, problems with glare, changes in colour perception, dry eyes or a need for brighter light to notice detail. We all know that Vitamin A is fantastic to maintain normal vision. However, did you also know that Zinc and DHA (omega 3) are essential for the maintenance of normal vision. An infamous study called the ‘age related Eye disease study’ or AREDS looked at how nutrition affects the development of eye disease as we age. The result of the study found taking AREDS or AREDS2 supplements reduces the risk of disease progression from intermediate to advanced AMD by about 25 percent. The AREDs study contains a blend of ingredients including derivatives of Vitamin A, as well as zinc. Protecting your bone and joint health As adults we reach our peak bone mass at 25-30 years dependent on gender. From 30 years onwards our bone mass begins to decrease. This is accelerated particularly in post-menopausal women. Not to mention the natural degradation of components of the joint, such as joint cartilage over time. For some this can lead to the onset of osteoarthritis. In the UK, approximately 8.5 million people have osteoarthritis. There are a few things that we can do in our diet to ensure we give our bones and joints the best opportunities for long-term health. Firstly, ensuring that you are consuming enough Vitamin D and Calcium. These are essential for the maintenance of normal bones for structural elements. Not to forget other important nutrients such as phosphorus, manganese, vitamin K, C and Zinc. Then, what to consume for healthy joints. Vitamin C plays an essential role in collagen formation that is required for the normal function of joint cartilage. Opt for healthy plant-based fats as well as fish oils, these are considered to be anti-inflammatory fats. In addition, fibres can help with the reduction of inflammatory markers within the blood which may contribute to inflammation and pain, so opt for wholegrain carbohydrates, beans, legumes, fruit and vegetables. Popular supplemental ingredients for joints include glucosamine, MSM and chondroitin. Studies demonstrate that this can help to lubricate the joint and allow freedom of movement once again. So, let's all age gracefully, but most importantly, lets age healthily. References https://www.nhs.uk/live-well/exercise/ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-older-adults/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4015335/#:~:text=Cognitive%20change%20as%20a%20normal,speed%2C%20decline%20gradually%20over%20time. https://www.sciencedirect.com/science/article/pii/S1568163720302142 https://www.bmj.com/content/369/bmj.m2269
The Health benefits of Cranberries
The cranberry has long been known for its beneficial action on the urinary tract and other health properties. But how much do we really know about this potent little red berry and its application to our overall health? This article discusses the powerful nutrition properties of the cranberry and what it can do for you. The use of Cranberries throughout History... The name cranberry comes from the Dutch pronunciation of ‘crane berry’ as the flowers of the cranberry plant are said to look like the head and neck of the crane bird. History has shown that Native Americans and indigenous tribes have used cranberries for many years to help heal wounds and tumours as well as for bladder ailments and kidney disease. Nutrition of Raw Cranberries The raw berry is a powerhouse of nutrition, here is a basic nutrition profile of a raw cranberry (100 grams): 5 of fibre 22mg of Omega 3 33mg of Omega 6 1mg of Vitamin B6 3mg of Vitamin C 2mg of Vitamin E 1mcg of Vitamin K 4mg of Manganese 1mg of Copper 85mg of Potassium The active compound of Cranberry is called the proanthocyanidin, this is what gives cranberry its rich maroon colour. A proanthocyanidin is a potent antioxidant. An antioxidant does exactly what it says on the tin. It’s role within the body is to prevent oxidation and damage to our cells and tissues. In fact, proanthocyanidins are one of the strongest antioxidants according to science. This is measured on something called an Oxygen Radical Absorbance Capacity (ORAC) scale. Cranberry has 1750 ORAC units per grams. For context, a grapefruit has an ORAC score of 483 and oranges a score of 750. Health Benefits of Cranberries Urinary Tract Infections Old wives' tale or scientific fact – well, a bit of both. When most people get a UTI they turn to cranberry juice. This might work, but only if the cranberry juice is unsweetened. If you have a UTI or suffer from chronic UTIs then you are better off using cranberry extracts or eating them raw. The Cranberry is effective for a triad of reasons, these are it’s natural components, D-mannose, Proanthocyanidins and Vitamin C. Proanthocyanidins and D-mannose have been shown to prevent the UTI-causing bacteria (Escherichia coli) from adhering to the lining of the urinary tract. One study followed the health of 12 women for 2 years. These women experienced ‘consistent’ UTIs (a minimum of 6 a year). In this time they were given a 200mg Cranberry supplement. After 2 years of all 12 of the women did not have a single UTI diagnosis. Following this, 8 of the women continued to be UTI free for 2 further years. Immune Health As you will see above under ‘Nutrition of raw cranberries’, Cranberries are rich in immune supporting nutrients including Vitamin C, B6 and Copper. These nutrients have been shown to contributes to the normal function of the immune system. One study found that participants who took a cranberry drink for 10 weeks saw an x5 increase in T-helper cells which play an essential role in the immune response. Cardiovascular Health The resounding benefit of cranberries has been identified as supporting the gut microbiota which has applications to not only cardiovascular health but immune health, metabolism and a reduction in inflammation. One 2020 review found that taking cranberry significantly reduced systolic blood pressure and HDL cholesterol. Agility Health Solutions Cranberry Products Agility Health Solutions stocks two cranberry items, Cranberry Patches and Cranberry Relief. The Cranberry Relief 5000mg contains a high strength 150:1 cranberry extract with 50% proanthocyanidins. We recommend that you take two tablets a day for and efficacious dosage of 10000mg of cranberry per day. This is a targeted formula which was specifically blended for urinary health. This formula contains, high strength cranberry extract, green tea extract, Vitamin C and D-mannose. Cranberry Relief 5000mg Tablets Cranberry Dermal Bladder Patches, for people who aren't keen on tablets. References https://www.huffpost.com/entry/cranberry-medicine_n_4297609 https://www.ars.usda.gov/news-events/news/research-news/1999/high-orac-foods-may-slow-aging/ https://www.cranberryinstitute.org/about-cranberries https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1875/2 https://www.sciencedirect.com/science/article/abs/pii/S0031942205002499 https://www.sciencedirect.com/science/article/abs/pii/S0944711307000086 https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=search https://pubmed.ncbi.nlm.nih.gov/24330619/ https://www.eurekalert.org/pub_releases/2016-07/pc-sat071816.php https://pubmed.ncbi.nlm.nih.gov/31023488/ https://watermark.silverchair.com/an012583.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAqUwggKhBgkqhkiG9w0BBwagggKSMIICjgIBADCCAocGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMiS1tHakW-tdmVqMTAgEQgIICWEgbqFAFZjD6YhWhA94QqUeJ4wqOKqvN7OcAEOEvTlqv6tDUuKtHDJBAsk5qP6Yd8zqQjZ9uIOpgHvChajS4G7oipd9ddR_aVHq1JcGx-9qQjm_OM2XD6spUCE8Q1JFq7SzZBFCA6ARMG7dPY3_d7xbJBm_-uf8-FZBmem6sFBNau4N6gWPIUGkzwJ_77pL6z2DKZWBkyajvR7_LA1XbwSGgTqLg3Sees9Ij0sAluQTxiEiH4VtqKl_9EI11KF2jYB1uctW1CBUv-G8_RgyCByHrXv0TFypb3fzCPw9dE4-lZV2aF6Ca1vZKIDmdh8L-SNEbBfjpxjpJmaQrp_CJwdki0aNGjGqoj3sVYRTYuuyoCLN0kRpRA_b6YpMEJKC7pjjSynNxeAgsx3SHiM94plQJEhCLr2UB0CCdeGRwvW-rCRXYVr8jTVyfD-a8YDxXMkGB8i9JiPSEJrHDlQOh3sfDdUxbM0yOQDWPDLTrhAR8059NOhdiTiReo10QttkhOk7ueO-D5RHJcSLsx0JHtUn_j01iTEUkkPKxFUjQIJTs69QOId3M9b5w5S9PVJtDecDRxZOhvPc8apdUQCVD0lUMX5iSVQr3ZECQApmdrq1Nda1M6Gw_sTLYDTj7obEx92QQpmPp7BE_zyoGiVtW1L5LjKWgju11FARkfiMS_xb6NXUcSzjF_tUFOPoIjKzPfF6xVzq66IcCC_U_krHyc-J2FMigMN1QK8_5u4Vj16pEwq-P83h4u9hGtPMXqRR7LIqRgatB4ywnQY2pRd84SvlGPDPWzb1QiQ https://www.vytaliving.com/collections/urinary-and-bladder-health-1
Let’s hear it for the boys ... It’s Men’s Health Week
It’s Men’s Health Awareness week which means today’s article is all about keeping the male body in tiptop condition. At the end of the day, we are the same species but there are many differences between personalised male and female health. To learn more about what makes a healthy male body, keep scrolling. Physiological differences Body Fat It is well known that women typically carry more body fat than men, for reproduction purposes. Interestingly, there are not only differences between the amount of fat carried, but where the fat is deposited too. Fat percentages are measured in ranges, the recommended healthy range for adult men is 12-15%, and 25%-28% for adult women. This is due to hormonal differences between males and females, females have higher oestrogen which encourages fat deposits. Alternatively, males have higher testosterone which dictates where their fat is deposited. Studies demonstrate that men tend to deposit their fat within their trunk, whereas women typically deposit their fat in their arms and legs. One 2019 study found significant differences between body fat storage, finding that 28% of men stored their body fat in the legs and hips, vs 39.7% of women. Whereas 62.2% of men stored their body fat in their trunk, whereas women carried only 50% Muscle/Lean Mass Studies demonstrate that even when men and women have the same BMI their body composition differs greatly. One study found that the average lean body mass for women was in a range of 69-75% and for men 76-82%. Therefore, men have higher caloric requirements than women. Muscle is more metabolic than other body tissues meaning that it requires more energy/calories. Hormones and Organs As we all know, the greatest difference between men and women is their physiology and hormones. Generally, females and males have the same hormones - oestrogens, progesterone, and testosterone, but in different concentrations. The predominant hormone in males is testosterone. This is produced in the testes; testosterone is the male gonadal hormone secretion. The role of testosterone is to support the following actions in the male body: Fertility and Spermatogenesis Libido Bone Mass Fat distribution Muscle mass Muscle strength Red blood cell production Another physiological difference in males is the prostate gland. The role of the prostate gland is to produce seminal fluid. However, as men age it is very normal for the prostate to enlarge over time. Majority of time this is harmless but this can also be associated with prostate cancer. Nutrition differences Across the board, the majority of nutrients are recommended to men and women in the same quantities. However, there are a distinct few vitamins and minerals which are recommended in greater quantities, including: Vitamin A Vitamin B1, B2, B3, B6 Magnesium Zinc Selenium Conversely, Iron requirements are lower for males than they are in females. This is because women experience menstruation which typically leads to monthly blood loss. This means that iron requirements are higher in young women, than they are in young men. It is important to note that both vitamin B5 and zinc are notably important for males. Vitamin B5 synthesises and metabolises steroid hormones, of which testosterone is one. Zinc is responsible for the normal metabolism of fatty acids, and maintenance of normal serum testosterone concentrations. Most well-balanced diets contain sufficient amounts of these nutrients. However, some food sources of both nutrients include, meat, fish poultry, shellfish, nuts, seeds and legumes. Risk of disease Cardiovascular health Cardiovascular disease (CVD) onset is multifactorial. However, there are some factors that predispose you to the onset, one of which is gender. Men are more likely to develop CVD and have higher cardiovascular mortality rates than women. This is thought to be due to the deposition of fat mass in a male body. As discussed above, men typically deposit fat in their trunk, this is considered less beneficial to health because if there is excess fat this spills out into visceral deposits, or in other words fat around the organs. This has been shown to affect the way that the organs' function. One study found that men with higher visceral fat deposits had higher blood pressure, and LDL cholesterol concentrations, both of which are a risk factors for CVD. Prostate health As we discussed above the prostate is a male-only organ that has roles in secreting seminal fluid. The health of the prostate rarely becomes a concern before 50 years old, which is when NHS screening begins. Screening is essential to maintain the health of your prostate because it’s natural for the prostate to enlarge with age. Most often this is non-harmful called benign prostatic hyperplasia. Often this is experienced alongside some common symptoms such as changes in urinary frequency and ease, as well as an urgent need to urinate and an inability to completely empty the bladder. It is estimated that 3.2 million men in the UK experience symptoms of benign prostatic hyperplasia. However, on the rare occasion this can be cancerous. Prostate cancer is thought to account for 24% of all new cancers in UK. 1 in 8 men will be diagnosed with prostate cancer in their lifetime, so, be sure to attend each of your prostate screenings with your healthcare practitioner. Agility Health Solutions product Prostate Support The Agility Health Solutions Prostate Dermal Patch has been formulated using modern research, hand-selecting natural extracts to create the best ingredients that modern science can offer. Each patch contains a blend of 4 ingredients including Cucumber, Ginger, Green Tea & Juniper Oil. We have formulated this Prostate patch to help keep your prostate and bladder healthy References https://us.humankinetics.com/blogs/excerpt/normal-ranges-of-body-weight-and-body-fat https://journals.physiology.org/doi/full/10.1152/japplphysiol.00892.2001 https://www.nature.com/articles/s41467-018-08000-4 https://www.livestrong.com/article/175858-the-average-lean-body-mass/ https://www.menshealth.com/health/a27242669/what-your-body-composition-metrics-say-about-your-health/ https://www.hindawi.com/journals/ije/2018/4847376/ https://www.nih.gov/news-events/nih-research-matters/understanding-how-testosterone-affects-men#:~:text=Testosterone%20is%20a%20sex%20hormone,red%20blood%20cells%20and%20sperm. https://www.ncbi.nlm.nih.gov/books/NBK279291/#:~:text=The%20prostate's%20most%20important%20function,then%20expelled%20outwards%20during%20ejaculation. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/#:~:text=Includes%20a%20variety%20of%20protein,and%20almonds)%20also%20contain%20zinc. https://ods.od.nih.gov/factsheets/PantothenicAcid-Consumer/ https://bsd.biomedcentral.com/articles/10.1186/s13293-018-0189-3 https://www.nhs.uk/conditions/cardiovascular-disease/ https://www.bhf.org.uk/what-we-do/news-from-the-bhf/contact-the-press-office/facts-and-figures https://pubmed.ncbi.nlm.nih.gov/15673343/ https://pubmed.ncbi.nlm.nih.gov/17510504/ https://www.mayoclinic.org/diseases-conditions/benign-prostatic-hyperplasia/symptoms-causes/syc-20370087#:~:text=Benign%20prostatic%20hyperplasia%20(BPH)%20%E2%80%94,urinary%20tract%20or%20kidney%20problems. https://www.theurologyfoundation.org/professionals/healthcare-resources-and-reports/urology-resources/facts-and-figures/prostate-related-statistics#:~:text=3.2%20million%20men%20in%20the,in%20every%2010%2C000%20UK%20men. https://prostatecanceruk.org/prostate-information/about-prostate-cancer#:~:text=Across%20the%20UK&text=More%20than%2047%2C500%20men%20are,prostate%20cancer%20in%20their%20lifetime.
