“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

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!

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

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).

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/... [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

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

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.

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.

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

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!.

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.

“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%!

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 Altrient doesn’t mix with water!
3. Shoot - take the water and Altrient like you would a shot.

   
   

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 Nuñez 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.

- Altrient 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!

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.

“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 celebs

“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

“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!

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

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

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?

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.

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.

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.

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.

At Altrient we are 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 us for a series of Q&A's, webinars, interviews and interactive events with some of the world’s leading wellbeing experts.

🏥 Visit our pop-up clinics

🖱️ Take our online tests to tailor recommendations to your needs

🧪Take part in our customer trials

Hiren Patel ,co-founder and director of Altrient comments:

“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”.

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

• 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.

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

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.

2. 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.

3. 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.

4. 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.

5. 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

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.

We have not found any evidence that soy or sunflower lecithin is unsafe. Sunflower lecithin is a wonderful source of phospholipids; it is not going to contain the same amounts of phytochemicals as a whole sunflower kernel. The same applies to high quality soy lecithin and purified phospholipids extracted from soy lecithin – neither are going to contain the same amounts of the phytochemicals found in raw soybeans.

[1] Dr. Katherine Phillips of the Virginia Polytechnic Institute and State University compiled a comprehensive paper that covers the range of phytochemicals found in sunflower kernels in her Final Report on the “Phytochemicals in Sunflower (Helianthus annuus)” from April 2000. This paper can be downloaded from the National Sunflower Association at http://www.sunflowernsa.com/seed/sunflower-kernels-in-bakery-foods/phytochemicals-in-sunflower-kernel/.

Please note the Altrient® products are not intended to prevent, cure or treat any specific health condition or disease. If you are experiencing a health problem, we recommend finding a healthcare practitioner that is experienced with advanced, alternative medicine.

For those who are prone to low blood sugar levels, the Altrient® B should be taken just before a light snack or meal. Hypoglycemic substances, like caffeine, should be avoided.

You should consult your doctor before starting a supplementation program that includes any form of vitamin C if you have hemochromatosis, any type of hemolytic anemia, G6PD deficiency, known kidney insufficiency or failure, or you are currently taking a blood thinner like warfarin (Coumadin).

Altrient® supplements are encapsulated in liposomes. Although these tiny bubbles are impervious to digestive juices and protect their valuable contents from oxidative degradation, they can be damaged with heat or violent agitation.

While the products contain well-researched nutrients that are taken by millions of people around the world, it is possible they could interfere with certain medications. For example, vitamin C in any form can lessen the blood-thinning effects of Coumadin or Warfarin. We urge anybody on either of these medications to supplement vitamin C and any other antioxidants under the guidance of their physicians only, so that the desired prolongation of prothrombin time can be achieved.

If you are on prescription medication, we recommend you consult your healthcare professional or pharmacist before taking any Altrient® supplements. We also recommend you consult your healthcare practitioner before taking Altrient® R-ALA if you are taking glucose lowering medication, or receiving treatment for under-active or over-active thyroid.

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...

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...
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.

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.

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.

• Butterfat Keto
• Advanced Collagen
• Altrient C

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!

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.

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 little 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.

3 Products that make keto diets a burning success

Get ready to be amazed! Guess what happened when we gave 17 #CForYourself participants a plentiful supply of:

• Butterfat Keto
• Advanced Collagen
• Altrient C

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!

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.

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 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 our 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 42.2 km run (a full marathon). Ironman Lanzarote is the qualifier event for the Kona Ironman world championships.

Buckle up

Taking into account the fact that many healthcare professionals are not trained enough in recognising menopause, women are often floundering by the time I see them in the clinic. Menopause isn’t a disease, it’s a fact of life, but that’s not to say it’s an easy ride. Thankfully, whether you choose to manage your symptoms via pharmaceuticals or not, there are some very beneficial diet and lifestyle measures you can put in place to power you through this seismic change, and beyond.

Get the basics right

As a nutritionist, it would be remiss of me not to remind you of the importance of a balanced diet with plenty of plant-based foods, some healthy fats and lots of colour and diversity. You need to think about your calcium intake (700mg daily if you’re under 50, 1200 mg if you’re over), take care of your gut (think fibre and fermented foods) and ensure you’re getting 150 minutes of moderate exercise a week, ideally alongside a couple of strength-based workouts. It’s also worth cutting down on alcohol as it can play havoc with hot flushes, sleep, anxiety and think about reducing saturated fat; with women over 50 nine times more at risk of heart attacks than breast cancer, midlife needs to be very much focused on cardiovascular health.

All change

When it comes down to the nitty gritty of your dietary needs during perimenopause, vitamin C (also known as ascorbic acid) can be extremely beneficial. It’s important throughout our lives - as a powerful antioxidant, as well as a 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 levels drop steadily as women progress through the menopausal transition⁽¹⁾ though we don’t know exactly why. One hypothesis is that a perimenopausal body is undergoing quite a few physical changes - as well as dealing with lots of stressors - and vitamin C is essential for growth, repair, recovery and adrenal support.

Support act

Collagen is the most abundant protein in our body, making up the connective tissues that provide support, structure and protection in the body. Collagen keeps ligaments and tendons in joints strong, it gives our pelvic floor ‘bounce’ and is a vital component of skin, making it stretchy and plump. As we move into perimenopause, oestrogen levels begin to deplete and many women find their skin becomes dryer as they produce less oil in sebaceous glands and the skin loses its ability to hold onto water. In fact, according to the American Academy of Dermatology, we experience a 30 percent drop in collagen in the first five years of menopause⁽²⁾. Vitamin C is crucial for healthy collagen and hyaluronic acid production⁽³⁾) so if you’re low in this vitamin your body won’t be able to create adequate levels. Making up the deficit, through diet or supplementation, can be helpful for joint, vaginal and skin health. Some studies have also found vitamin C may help with healing tendon and ligament injuries⁽⁴⁾ and many more link high intakes of vitamin C with better skin quality, while lower intakes are associated with a 10% increased risk of developing dry, wrinkled skin⁽⁵⁾.

Bones and brains

Rather staggeringly, 1 in 2 women after the age of 50 will experience a fracture, usually as a result of low bone strength⁽⁶⁾. Vitamin C - together with calcium, magnesium, zinc and vitamins D, E and K - plays a critical role in bone health and the prevention of osteoporosis. In 2018, a study of menopausal women in Korea positively associated vitamin C with higher bone density ⁽⁷⁾ and it has also been indicated in another paper for improving cognitive function in post menopausal women, especially when it came to verbal recall ⁽⁸⁾. Don’t forget the importance of exercise for bones and brains too. Brains physically shrink one percent a year after the age of 40, but regular exercise - anything that gets the blood pumping - can not only halt this but reverse it, increasing brain mass by two percent a year when carried out regularly. Weight bearing activities like walking, skipping, jogging, lifting weights, dancing and tennis are all good examples for building up bone matrix.

Heart happy

Cardiovascular disease - heart attack, stroke, angina - is the leading cause of death in women over 50 in the UK. In fact a menopausal woman is nine times more likely to die of a heart attack than breast cancer. Vitamin C is needed to strengthen and keep blood vessels healthy, which is really important in perimenopause as circulation deteriorates significantly. Monitor your cholesterol, blood pressure, blood sugar levels and weight to lower your risk of heart disease. If you’re not already, try incorporating plenty of omega 3 into your diet: oily fish such as salmon and mackerel are the best sources, as well as chia seeds, walnuts and flax.

Teeth and gums

Vitamin C is essential for gum health and teeth repair. Bleeding gums, receding gums and tooth movement are quite common in perimenopause, as are oral changes such as altered taste, dry mouth, burning mouth syndrome and a greater sensitivity to hot and cold foods. Rather worryingly, gum disease can increase the risk of other serious illnesses such as cardiovascular disease, chronic kidney disease, and rheumatoid arthritis as bacteria under the gums can pass into the bloodstream, affecting other parts of the body.

High histamine

Interestingly, vitamin C is a natural antihistamine - it works by calming down mast cells that are responsible for producing histamine in the first place. So if you suffer from high histamine levels, vitamin C might help to mitigate symptoms. Signs that you might have this condition are: itchy skin, headaches, sinus problems, runny nose, fatigue and digestive issues. Histamine intolerance often goes undiagnosed; it can be as a direct result of too many histamine producing foods (alcohol, yoghurt, shellfish, processed meats, avocados, aubergine, bananas, tomatoes), or sometimes because of a genetic polymorphism that means you don’t produce DAO which breaks histamine down. There’s also a strong hormone connection with histamine intolerance, so many women find the onset of perimenopause sets off symptoms and causes all sorts of allergies that they never experienced when younger.

How to get enough?

The best way to get vitamin C is through your diet. Exposure to light, heat and oxygen can decrease the amount of vitamin C in fresh fruits and vegetables so eat them soon after buying and always steam where possible to retain their nutrient status. Vitamin C big hitters include red peppers, oranges, kiwi fruit, mango, tomatoes, berries, broccoli, green leafy veg, parsley, potatoes, frozen peas, blackcurrants and mangos.

Things to consider

Environmental factors affecting quality of life at the time of perimenopause may adversely influence the diet and, as a result, vitamin and nutrient levels. Factors that may have a potentially detrimental impact include being time poor, stressed and tired, having problems with family life or a reduced appetite, and suffering from poor gut health and changes in eating habits. It’s worth noting that the adrenal glands, which take over oestrogen, progesterone and testosterone production when the ovaries start shutting down, require vitamin C to stay healthy. The adrenals also produce cortisol in response to stress, so the more cortisol that’s made to cope with frantic life demands, the higher the body’s requirement for vitamin C. We all know how testing this life stage can be. If you’re concerned that your lifestyle is impacting your ability to reach optimal vitamin C levels or you might not be absorbing nutrients well due to digestive dysfunction then supplementing with a good quality brand such as Altrient’s Liposomal Vitamin C might be beneficial (always talk to a healthcare professional before embarking on a new supplement regimen).

Embrace the journey

Understanding the changes that happen during perimenopause 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.

Emma Bardwell
The Menopause Nutritionist

Written by

Emma Bardwell, registered nutritionist, health writer and author of The Perimenopause Solution

References

Wiacek M et al. (2013). Menopause and age-driven changes in blood level of fat- and water-soluble vitamins. Climacteric : the journal of the International Menopause Society.16(6):689-99.
American Academy of Dermatology (2019) Caring for your skin in menopause. www.aad.org/public/skin-hair-nails/skin-care/skin-care-during-menopause.
Kishimoto et al. (2013). Ascorbic acid enhances the expression of type 1 and type 4 collagen and SVCT2 in cultured human skin fibroblasts.
Cosgrove M et al. (2007). Dietary nutrient intakes and skin-aging appearance among middle-aged American women. American Journal Clinical Nutrition. 86(4):1225-3
DePhillipo et al. (2018) Efficacy of Vitamin C supplementation on collagen synthesis and oxidative stress after musculoskeletal injuries: a systematic review.
Age UK (2019) Osteoporosis. www.ageuk.org.uk/information-advice/health-wellbeing/conditions-ilnesses/osteoporosis
Kim Ya et al. (2015) “Favorable effect of dietary vitamin C on bone mineral density in postmenopausal women. Osteoporos International. 2015 Sep; 26(9):2329-37.
Vijayakumar TM et al. (2017). Comparative assessment of methylcobalamin and ascorbic acid on cognitive function in post-menopausal women - A randomized, double-blind trial. Contemporary Clinical Trials Communication. 8:175-180.
McCabe D et al. (2017). The impact of essential fatty acid, B vitamins, vitamin C, magnesium and zinc supplementation on stress levels in women: a systematic review. JBI database of systematic reviews and implementation reports. 15(2):402-53.

Adverse life events being experienced during the coronavirus pandemic may affect the way in which the body responds to stress, significantly altering immune health. Decades of research have clearly established that stress has a negative influence on many aspects of immune function. Responses to infections and tumorous growths, inflammatory mechanisms, wound healing and various other immune challenges may be less effective due to stress¹.

As we hurtle towards another potential lockdown, now more than ever it is important to manage stress in order to maintain good, strong immune function. The measures we take now may leave us better equipped to face whatever lies around the corner.

Five top tips for balancing stress

1. Prioritise healthy eating habits

When it comes to stress the brain is where it all kicks off. It is the most complex part of the human body, made up of more than 100 billion nerve cells and is the centre for behaviour, intellect and memory – all the functions you need to get yourself through a day fraught with challenges. As one of your vital organs the brain has immense nutritional needs and consumes a huge amount of energy relative to the rest of the body.

Giving your brain the right fuel is essential for maintaining performance and keeping stress in check. On a daily basis your diet should include a wide range of fresh and natural foods. These help to provide the nutrients your brain and body need, whilst also balancing your blood sugar levels. A good mix of fibre, protein and healthy fats ensures a steady supply of energy to the brain and prevents glucose dips throughout the day that may impact on anxiety and stress levels. Try to include:

Complex carbohydrates: wholegrains and cereals contain carbohydrates which fuel the brain. These foods also provide a good source of B vitamins, which play a key role in nervous system function. In terms of vegetables and fruit, research consistently demonstrates that a diet rich in fruit and vegetables helps benefit the brain and may help to offset stress. Adults who consume three to four servings of fruit and vegetables daily are found to be12% less likely to experience stress compared to those that don’t eat any at all². What’s more, eating five to seven servings of fruit and vegetables each day is associated with a 14 % lower risk of stress².

Fruit may be particularly beneficial because of its vitamin C content. The largest store of vitamin C is found in the adrenal glands, which are responsible for producing important stress hormones³ . Sticking to the 5-a-day (or more!) rule is fundamental if you want your brain and adrenal glands to benefit from the multitude of vitamins, minerals and antioxidants this food group contains.

A variety of protein: Good quality protein sources are chicken, fish, eggs, nuts, seeds, tofu, beans, quinoa and lentils. These protein foods provide all the amino acids needed for neurotransmitter and hormone production, essential brain chemicals that are responsible for focus, concentration and emotional stability. Nuts and seeds are also a great source of magnesium, a mineral which contributes to normal muscle and psychological function. Relaxed muscles aid sleep and help to ease away anxiety.

Omega 3 essential fatty acids: To further support the brain, you should include oily fish in the diet two to three times a week to gain the benefit of omega 3 essential fatty acids EPA and DHA, shown to safeguard brain health amongst all age groups3. EFAs are also thought to moderate the effects of psychological and physical stress and anxiety by lowering the release of stress-induced chemicals that normally arise from stressful situation^4,5. If you’re a vegetarian or vegan, you can get your daily omega 3 fix from flax seeds and walnuts.

2. Clean up your act

Drinks: Coffee and cola may have a negative effect on the body during stressful times because of their caffeine content. Stimulants like caffeine may impact the body’s ability to respond to stress adequately. The effects of caffeine cause the adrenal glands to release stress hormones like cortisol which are often already high when under stress.

Added to this, caffeine could also affect the quality of your sleep and deplete magnesium and B vitamin levels, both of which play an important role in energy production and nervous system health.

Sugary processed foods: may provide a short burst of energy but soon after, blood sugar levels can drop suddenly, leading to irritability, mood swings and sugar cravings.

Alcohol: Another problematic stimulant is alcohol which is often used as an emotional crutch during stressful periods but in the long term this too has negative effects on health and well-being. Alcohol triggers the body to release more adrenalin, which impacts on blood sugar levels leading to sleep problems and nervousness.

3. Promote sleep quality to gain energy and brainpower

Sleep is a powerful antidote to stress, helping to support mood, decision-making and concentration. Lack of sleep drains your energy and can make you more irritable and sensitive to negative situations that might not phase you normally. Establish a sleep routine, go to bed and get up at the same time. You need plenty of sleep for the brain to rest and repair itself. Keep TVs, books and electronic gadgets out of the bedroom and invest in some blackout curtains and earplugs for totally uninterrupted restful sleep.

4. Develop a healthy lifestyle

Research evidence consistently shows that exercise has a positive impact on the body’s ability to adapt to stress6. Physical activity produces chemicals in the brain known as endorphins that act as natural painkillers as well as improving sleep which both help to alleviate stress. Another simple explanation for the benefits of exercise may be that it provides a distraction from whatever it is that may be causing stress. Yoga and tai chi are both forms of exercise that are perfect for calming the mind.

Many factors can create barriers to regular exercise: too little time, fatigue and lack of motivation, so it is important to find an exercise routine that not only fits into your day but is also enjoyable. All types of exercise can be beneficial and can be broken up into two 10-15-minute sessions a day if longer bouts are not possible.

The government recommends at least 150 minutes per week of moderate-intensity exercise or 75 minutes of high-intensity exercise such as running, sport or climbing stairs⁷. Physical activity can include:

• Walking
• Swimming
• Dancing
• Housework
• Gardening
• Sports
• Jogging
• Yoga
• Tai chi
• Pilates
• Aerobic classes
• High-intensity training (HIT)
• Cycling

5. Make the most of protective nutrients

To maintain balance during times of stress, specific nutrients are needed by the body. The key nutrients associated with stress management are vitamin C, magnesium, chromium and B vitamins. These can all be gained through a varied and balanced healthy diet. However, there are times when it’s not always possible to achieve perfect balance in the foods we eat, this is when supplements are most beneficial and provide the support needed to give you peace of mind.

Magnesium: often called ‘nature's tranquilliser’, this is partly due to its role as a co-factor for enzymes that synthesise adrenal hormones. Research has shown that magnesium contributes to normal functioning of the nervous system, so during times of stress when the body requires higher than normal amounts of adrenal hormones, magnesium is likely to become depleted8.
Magnesium also contributes to normal energy-yielding metabolism, which is important as energy is often the first thing to take a nose-dive when life is stressful, especially as sleepless nights often factor into the equation. Supporting magnesium levels in stressful times with a fast-acting liposomal supplement such as Altrient Magnesium helps restore balance and provides rapid relief from many of the common symptoms associated with stress.

Chromium: a mineral that is required by the body in only tiny amounts, but it has an important role to play during times of stress because of its contribution to the maintenance of normal blood glucose levels. As mentioned earlier keeping blood sugar levels balanced is key because high levels of sugar can trigger hormones that promote stress. Although chromium is only needed in trace amounts it can often be low in the diet. People that increase their levels of chromium find that it helps to ease cravings and positively influence food choices during challenging times.

Rhodiola rosea: a plant extract which has been used for decades as a traditional remedy to enhance the body’s ability to adapt to both physical and behavioural stress. This popular herbal supplement is also thought to help fight fatigue and support cognitive functions during fatigue and in stressful conditions^9,10. Results from a study on chronic fatigue sufferers reported that Rhodiola rosea exerted an anti-fatigue effect and influenced other symptoms including, sleeplessness, stress and ability to concentrate11.

B vitamins: 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. Each B vitamin has a specific function and during times of stress they work extra hard to help you hold it together – physically, emotionally and mentally!

Supplementing with a high-quality well-absorbed B complex such as Altrient Vitamin B is the ideal solution for stressful times when energy is low and immunity may be under par. Research shows that B vitamins as a group working together are far more effective than individual B vitamins alone.

Vitamin C: the brain is highly susceptible to oxidative stress, which has the potential to negatively affect many of the brain’s functions including memory, mood, learning and concentration. Several nutrients have the capacity to neutralise these damaging effects and vitamin C is one of the team. Studies show that vitamin C contributes to the protection of cells from oxidative stress, as well as contributing to normal function of the nervous system and normal psychological function, so it is clear that this is not a vitamin you can do without when it comes to managing stress!

You need a source of vitamin C that can work fast when stress is threatening to overwhelm you. Choosing a liposomal form of vitamin C makes sense because of its superior absorption and uptake in the body. Altrient C liposomes deliver vitamin C rapidly to the blood and to the cells giving you extra support when you need it most.

Why are Altrient supplements superior to other standard oral supplements?

Altrient liposomal supplements 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 ensures a product that is highly absorbable, virtually indestructible, fast-acting and much longer-lasting.
Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

Christian L, Fagundes C, Seiler A (2020). The impact of everyday stressors on the immune system and health. In: Chouker A. (eds) Stress Challenges and Immunity in Space. Springer, Cham. https://doi.org/10.1007/978-3-030-16996-1_6.

Nguyen B et al. Fruit and vegetable consumption and psychological distress: cross-sectional and longitudinal analyses based on a large Australian sample. BMJ Open 2017;7: e014201. doi:10.1136/bmjopen-2016-014201.

Patak P, Willenberg HS, Bornstein SR. Vitamin C is an important cofactor for both adrenal cortex and adrenal medulla. Endocr Res. 2004; 30 (4): 871-875.

Janice K. Kiecolt-Glaser, Martha A. Belury, Rebecca Andridge, William B. Malarkey, Ronald Glaser. Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain, Behavior, and Immunity, 2011; DOI: 10.1016/j.bbi.2011.07.229

Bradbury, J., Myers, S.P. & Oliver, C. An adaptogenic role for omega-3 fatty acids in stress; a randomised placebo controlled double blind intervention study (pilot) [ISRCTN22569553]. Nutr J 3, 20 (2004). https://doi.org/10.1186/1475-2891-3-20

Jackson E. Stress Relief: The role of exercise in stress management. ACSM’s Health & Fitness Journal. 2013;17,3: 14-19.
GOV.UK. Physical activity guidelines. https://www.gov.uk/government/collections/physical-activity-guidelines

M S Seelig (1994) Consequences of magnesium deficiency on the enhancement of stress reactions; preventive and therapeutic implications (a review)., Journal of the American College of Nutrition, 13:5, 429-446, DOI: 10.1080/07315724.1994.10718432

Li Y, Pham V, Bui M, et al. Rhodiola rosea L.: an herb with anti-stress, anti-aging, and immunostimulating properties for cancer chemoprevention. Curr Pharmacol Rep. 2017;3(6):384-395. doi:10.1007/s40495-017-0106-1.

Panossian A, Wikman G. Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel). 2010;3(1):188-224. Published 2010 Jan 19. doi:10.3390/ph3010188.

Lekomtseva et al. Rhodiola rosea in subjects with prolonged or chronic fatigue symptoms: Results of an open -label clinical trial. Complement. Med. Res. 2017; 24: 46-52.

Derbyshire E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients 2018;10(8):1094.

[September 1^st 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:
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[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.
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[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.
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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.
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[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.
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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.
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[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.
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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 numerous^₁. 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 depression^₃. 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 B, Altrient 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.

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)

2. Reaction to sun exposure (sensitivity)

3. Tanning habits

Now add up the scores from each of the three tables to discover your skin type. All categories are detailed in the table below.

*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]

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:

• Medications –as 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 ties–frequent 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.

2. Meat, fish, eggs, whole grains and green leafy vegetables, to top up on those amazing B vitamins.

3. 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.

4. Foods rich in zinc such as seafood, nuts, pumpkin seeds, whole grains, meat, lentils and chickpeas.

5. 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.

6. 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):248‐254.

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.

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.

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.

2. DeSoto MC and Wiens D. Is High Folic Acid Intake a Risk Factor for Autism?—A Review. Brain Sc. 2017; 7,11: 149.

3. 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.

4. 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.

5. https://www.cdc.gov/ncbddd/folicacid/faqs/faqs-general-info.html. [Accessed 9.6.20.]

6. https://www.sciencedirect.com/topics/chemistry/folic-acid. [accessed 9.6.20]

7. 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.

8. 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.

9. 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.

2. Priest DG, Schmitz JC, Bunni MA. Accumulation of plasma reduced folates after folic acid administration. Semin Oncol 1999;26:S38-S41.

3. Refsum H, Ueland PM, Nygard O, Vollset SE. Homocysteine and cardiovascular disease. Annu Rev Med. 1998; 49: 31–62

4. Thorne Research. 5-Methyltetrahydrofolate monograph. Alternative Medicien Review 2006; 11,4: 330-337.

5. Ware WR. Raising Concerns About Unmetabolized Folic Acid. Journal ofOrthomolecular Medicine 2008; 23,1: 43-51.

6. Wilcken DE, Wilcken B. The pathogenesis of coronary artery disease. A possible role for methionine metabolism. J Clin Invest. 1976; 57: 1079–108

7. Young SN. Folate and depression--a neglected problem. J Psychiatry Neurosci. 2007;32(2):80‐82.

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.

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.

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.

Even the best students may fail abysmally in their exams if the brain isn’t firing on all cylinders, especially if the study environment offers too many distractions or they are feeling particularly stressed. So how can you maximise all the mechanisms in the brain that support memory and learning when you’re up against it? First you need to determine what the brain needs most and then implement a plan of action.

Tackle eating habits

The brain is the most complex part of the human body, an intricate structure made up of more than 100 billion nerve cells. It is the centre for intellect, behaviour and memory and as one of our vital organs it has immense nutritional requirements, so let’s take a closer look at dietary changes that could really make a difference.

A diet for enhanced learning

The brain consumes a huge amount of energy relative to the rest of the body, so making sure you give it the right fuel is vital for enhanced brain performance and concentration.

Looking after brain function at any age involves eating regular balanced meals with occasional healthy snacks. Eating breakfast is particularly important to help concentration levels and mental performance throughout the day. Skipping meals may mean missing out on vitamins, minerals and carbohydrates which may lead to low energy levels and possibly depriving the brain of the essential nutrients required to protect brain cells and maintain normal metabolic activity.

Balanced diet for cognitive support

Ideally, a balanced diet should include a wide range of fresh and natural foods.

Carb check: Wholegrains and cereals contain carbohydrates which fuel the brain. These foods also provide a good source of B vitamins, which play a key role in nervous system function. In terms of vegetables and fruit, research consistently demonstrates that a diet rich in fruits and vegetables helps benefit the brain and may lower the risk of memory loss.⁴ Sticking to the 5-a-day (or more!) rule is fundamental if you want your brain to benefit from the multitude of vitamins, minerals and antioxidants this food group contains.

Pukka protein: Good quality protein sources are chicken, fish, eggs, nuts, seeds, beans, and lentils. These protein foods provide all the amino acids needed for neurotransmitter production, essential brain chemicals that are responsible for mood and mindset.

Omega 3 facts: To further support the brain, you should include oily fish in the diet two to three times a week to gain the benefit of omega 3 essential fatty acids EPA and DHA, shown to safeguard brain health amongst all age groups.¹

Blood sugar balance: Fibre, protein and healthy omega 3 fats also help to manage blood sugar balance. This ensures a steady supply of energy to the brain and prevents glucose dips throughout the day that may impact on learning and concentration.

Foods that deserve an extra mention

Clever meal planning should include foods like beetroot and spinach, which contain nitrate, a nutrient that has been found to support blood flow to the brain. Nitrate helps to dilate blood vessel walls making sure the brain cells receive oxygen and important nutrients that are necessary for optimal function.

Avocados, turmeric, cinnamon and ginger contain phytonutrients that may also provide protection to brain cells. Walnuts make a great snack and, like oily fish, contain a significantly high concentration of DHA, which has been shown to support cognitive performance.1 They also contain polyphenolic compounds that may help neutralise the oxidant load on brain cells.⁵

Protective nutrients

During the weeks of intense revision time the student brain may face additional challenges, which may be even more of a factor during this unusual summer term of home-schooling. Stress tends to generate free radicals, which in high levels contribute to oxidative stress that are potentially harmful and damaging to brain cells.² One way to cope with additional stressors is to support the brain with plenty of protective defence nutrients. Fruits, vegetables and grains are rich in a range of naturally occurring antioxidants that help provide cells with valuable protection from oxidative stress.

Beat brain fatigue

Make sure you sip plenty of water throughout the day to keep hydrated and help maintain healthy circulation to help prevent brain fog. You can also include your favourite cuppa. Many teas offer health benefits to the brain, in particular green tea, white tea and oolong tea. Just remember a dehydrated brain is not a brain that functions well! For younger children, caffeine-free options include water or water with a splash of fruit juice.

Targeted supplements

When you’re totally engrossed with studying it can be easy to let the variety and nutrient content of your daily meals slide. Adding in a few carefully chosen supplements during challenging times may be invaluable for cognitive function. We’ve picked out specific nutrients from the Altrient range that are centred around supporting mental energy, concentration and memory function:

• Altrient R-Alpha Lipoic Acid: The brain has exceptionally high energy requirements so you need as much help as you can get to keep it ticking over during study time. Alpha lipoic acid is a naturally occurring compound synthesised in human cells, which is known to freely cross the blood brain barrier. As a coenzyme, it is involved in a series of biochemical reactions in the body related to energy production. ³,⁷
• Altrient Vitamin B Complex: Maintaining cognitive function, memory and motivation requires a good mix of B vitamins. According to research, vitamin B5 contributes to mental performance and vitamins B1, B2, B3, B6, B12, biotin and folate contribute to normal functioning of the nervous system. You can also count on the B vitamins to help support motivation and positive mindset since vitamins B1, B3, B6, B12, biotin and folate are known to contribute to normal psychological function.
• Altrient Vitamin C: The brain is highly susceptible to oxidative stress, which has the potential to negatively affect many of the brain’s functions including memory, learning and concentration.⁶ Several nutrients have the capacity to neutralise these damaging effects and vitamin C is one of the team. Studies show that vitamin C contributes to the protection of cells from oxidative stress.

Altrient liposomal nutrients are manufactured by LivOn labs in the US using cutting edge patented Liposomal Encapsulation Technology (LET). The unique delivery system of LET ensures far superior absorption of nutrients compared to standard oral supplements.

From dietary changes to lifestyle changes

Now you’ve got the dietary changes under your belt, a few lifestyle amendments could also help set you up for success.

• Establish a sleep routine, go to bed and get up at the same time. You need plenty of sleep for the brain to rest and repair itself. Keep TVs, books and electronic gadgets out of the bedroom and invest in some blackout curtains and earplugs for totally uninterrupted restful sleep.
• Organise your day and allocate a set timetable for study, making sure you include plenty of breaks to eat, relax and exercise.
• Minimise your exposure to pollution, additives, preservatives, pesticides, alcohol, sugar and caffeine, your mind and mood should benefit from a clean lifestyle!
• Keep active to increase the flow of oxygen to the brain. Health experts recommend at least 30 minutes a day. Regular ten-minute bouts of exercise throughout the day are equally beneficial and great for re-energising the brain.
• Set regular alarms to remind you to stop studying and take a break, eat, exercise or sleep!

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

1. Derbyshire E. Brain Health across the Lifespan: A Systematic Review on the Role of Omega-3 Fatty Acid Supplements. Nutrients. 2018;10(8):1094.
2. Harvard School of Public Health. The Nutrition Source. Antioxidants. https://www.hsph.harvard.edu/nutritionsource/antioxidants/ [Accessed 23.3.20]
3. Hruby A, Manson JE, Qi L, et al. Determinants and Consequences of Obesity. Am J Public Health. 2016;106(9):1656–1662.
4. Jiang X, Huang J, Song D, Deng R, Wei J, Zhang Z. Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis. Front Aging Neurosci. 2017;9:18.
5. Miller MG, Poulose SM & Shukitt-Hale B. Role of walnuts in maintaining brain health with age. J Nutr. 2014;144(4 Suppl):561S-566S.
6. Salim S. Oxidative Stress and the Central Nervous System. J Pharmacol Exp Ther. 2017;360(1):201–205. doi:10.1124/jpet.116.237503.
7. Shay KP, Moreau RF, Smith EJ, Smith AR, Hagen TM. Alpha-lipoic acid as a dietary supplement: molecular mechanisms and therapeutic potential. Biochim Biophys Acta. 2009;1790(10):1149–1160.

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 specialised 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.

A robust immune system is the key to getting through this worrying threat to health, and while scientists and governments are thrashing out the best way forward in this international crisis, you can start to use some of what we already know to maintain your own health. Fortunately, there is plenty you can do to ensure your body is in the best possible state of wellness and rally round the body’s inbuilt defence mechanisms.

Do everything you can to make yourself less vulnerable to infection by avoiding unnecessary contact with others and following the advice of medical experts.

1. Prevention with hand washing

It’s easy to pass germs around especially amongst families, work colleagues and friends where everybody’s touching and using the same objects and surfaces. Hands are the biggest spreaders of germs so washing your hands frequently is vital. You can also double up on germ prevention by using colloidal silver.¹ ACS200 Extra Strength Silver comes in a handy spray that can be used all around the house, on work surfaces and places like door handles that are frequently touched.

2. Good nutrition

One of the things that you still have control over is what you eat, so now is the time to shop wisely and make healthy choices. Most importantly you should be increasing the amount of plant foods you eat. Fruits, vegetables and other plant sources contain an incredibly wide range of naturally protective compounds. Bioflavonoids, which are found in citrus fruits, berries, onions and green tea as well as several herbs, provide excellent support for the immune system. Many other plants also contain powerful compounds, which support the body’s natural defence mechanisms and help to maintain a healthy respiratory system.

• Aloe Vera – the leaves exude a gel containing anthraquinones, which have been shown to have wide anti-microbial activity. Many of the therapeutic effects of aloe leaf extracts have also been attributed to the polysaccharides found in the inner leaf. Research, mainly centered around animal studies, suggests that these polysaccharides could show potential in supporting the anti-viral activity of the immune system.²
• Black Elderberry – also known as sambucus nigra, is often used to make jam or wine but is particularly useful for supporting the immune system. According to research elderberry may help support the immune system by helping inhibit the way a virus attaches to human cells.³
• Echinacea – has been traditionally used for many centuries and is now one of the most well-known immune-supporting plants. Modern research has shown echinacea support to be involved with several aspects of immune function in over 300 scientific studies.⁴
• Olive leaf extract – contains many active constituents including the phenolic compound oleuropein, which is claimed to support immune cell activity. Research has shown that oleuropein may exhibit significant activity against certain viruses.⁵ It is thought to inhibit viral respiratory infections by helping prevent the virus from attaching to and penetrating human cells.⁶

3. Super supplements

It doesn’t hurt to support your diet with a few good quality well-absorbed supplements, especially if you have a diet that may be compromised due to health reasons or allergies. Listed below are some immune supportive favourites we highly recommend:

• Vitamin C – If you’re not already taking this, now’s the time to stock up. The scientific community have confirmed that vitamin C contributes to the normal function of the immune system. But as well as this, it also helps protect cells from oxidative stress, which is highly likely to occur when the body is up against a potential viral infection. Making sure you can really benefit from your vitamin C is important. There is only so much standard oral vitamin C the body can absorb at one time. So taking a liposomal vitamin C supplement, such as Altrient C, is the best option as this form of delivery is the most efficient way to get a high dose rapidly into the blood stream and to the cells that need it most.
• B vitamins – The B vitamins have numerous functions in the body most notably related to energy metabolism. However, vitamins B6, B12 and folate are also known to contribute to the normal function of the immune system. This means teaming up your Altrient C with liposomal Altrient B complex is a great idea for optimal immune support.
• Vitamin D – It is well-known that vitamin D is produced when skin cells are exposed to the sun, and this is important because it’s another vitamin that contributes to the normal function of the immune system. With holidays being curtailed and restrictions on how much time is spent outside currently underway, it’s going to be increasingly difficult to get a good dose of sunshine, so topping up with vitamin D is a good idea.

4. Sound sleep

Our capacity to remain healthy is badly affected by a lack of sleep. This deeply restorative process is essential for the body to initiate effective adaptive immune responses. Research shows that chronic sleep loss is associated with lowered immunity and could impact on the body’s immune response to viruses.⁷ And what’s more, having less than seven hours sleep a night could mean you’re much more likely to develop an infection, compared to if you slept for eight hours or more.

5. Regular exercise

The immune system is very responsive to both acute and regular exercise in a positive way.⁸ Moderate and vigorous exercise lasting less than 60 minutes has been found to enhance the circulation of all immune cells, particularly natural killer cells which are the first line of defense against viral infections.⁹ Research also indicates a link between regular moderate exercise for at least five days a week, with a reduced risk of viral infection. Studies show decreased rates for influenza and pneumonia for those who take part in regular physical activity.¹⁰

6. Manage stress

These are stressful times and unfortunately chronic mental stress and anxiety could have a detrimental effect on the body, suppressing the immune system and lowering your resistance to infection.¹¹ Managing your stress levels is therefore a really good way to ensure your immunity doesn’t suffer. Physical activity may help dissolve anger, relieve tension and frustration. Other relaxing activities such as yoga, tai chi, breathing exercises and meditation have all been shown to melt stress and support the immune system.^12,13

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

1. Fazeli A et al. Synthesis and antimicrobial effects of silver nanoparticles produced by chemical reduction method. Daru2010; 18, 3: 169-172. (M)
2. Sun S et al. Aloe Polysaccharides Inhibit Influenza A Virus Infection—A Promising Natural Anti-flu Drug. Frontiers in microbiology 2018; 9, 2338: 1-11. (F2)
3. Golnoosh Torabian, Peter Valtchev, Qayyum Adil, Fariba Dehghani.Anti-influenza activity of elderberry (Sambucus nigra). Journal of Functional Foods, 2019; 54: 353 (H)
4. Murray M & Pizzorno J (2006).The Encyclopaedia of healing foods. Bath Press: UK(G)
5. Omar SH. Oleuropein in olive and its pharmacological effects. Sci Pharm. 2010;78(2):133–154. (J)
6. Moatari A, Motamedifard M and Nekooeian AA. The Antiinfluenza Virus Activity of Hydroalcoholic Extract of Olive Leaves. Iranian Journal of Pharmacetical Sciences 2006; 2,3: 163-168. (K)
7. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121–137. (D)
8. Committee on Military Nutrition Research, Institute of Medicine (1999). Military Strategies for sustainment of nutrition and immune function in the field. National Acadamies Press: UK. (A)
9. Van Erp EA, van Kampen MR, van Kasteren PB, de Wit J. Viral Infection of Human Natural Killer Cells. Viruses. 2019;11(3):243. (B)
10. Nieman DC & Wentz LM. The compelling llink between physical activity and the body’s defense system. Journal of Sport and Health Science 2019; 8,3: 201-217. (C )
11. Committee on Military Nutrition Research, Institute of Medicine (1999). Military Strategies for sustainment of nutrition and immune function in the field. National Acadamies Press: UK. (A)
12. Sharma H. Meditation: Process and effects. Ayu. 2015;36(3):233–237. (E)
13. Sisti G and Varrey A. Medical Students’ Stress Levels and Sense of Well Being after Six Weeks of Yoga and Meditation. Evidence based complementary and alternative medicine 2016; 9251849: 1-7. (F)
14. ZhiYong Peng (2020). Vitamin C infusion for the treatment of severe 2019-nCoV Infected pneumonia. https://clinicaltrials.gov/ct2/show/NCT04264533 [Accessed 17.3.20] (L)

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.

1. Get a health check

Safety first - Before you get started it’s a good idea to consider the question: Is it safe for me to start running? If you are new to running, then you may need to be realistic about your distance in terms of your ability. Is your body in the right condition to start a fitness programme? Obviously, the point of running is to improve your overall heart and cardio fitness and to support weight management and energy. But you need to be ready for a running regime that has the potential to be quite punishing on the body. Think about some of the following exercise limitations you may have:

• Angina
• Asthma
• High blood pressure
• Recent concussion
• Smoking
• Back problems
• Joint issues
• Musculoskeletal injuries
• Long term illness

If you spot something that applies to you then you might want to pay a quick visit to your GP to get their expert opinion on whether your body’s ready to hit the tarmac. Don’t be put off though, some health conditions have been found to respond well with exercise and more so if it’s a vigorous form of exercise like running.²

2. Get motivated

Acknowledge the benefits - Nothing is more exciting about embracing something new than knowing that you’ll be enormously better off for it.

Running helps clear the mind and lift the mood, which is just one of the reasons why for some people it’s so addictive. The advantages of aerobic exercise have been studied extensively and researchers have found that just 30 minutes of aerobic exercise daily may bring enormous gains in terms of enhancing health.³ Studies reveal that regular running may help to:

• Reduce risk factors for osteoporosis⁴
• Manage normal blood pressure⁵
• Support memory⁶
• Manage good cholesterol⁷
• Support insulin sensitivity⁸
• Contribute to weight management⁹
• Contribute to stress resilience¹⁰
• Support normal cognitive function^11,12
• Contribute to better sleep¹³
• Manage risk factors for certain cancers: breast, colon, prostate^₁₄

Set your goals - Think about what you want to get from your new venture into running. If it’s weight loss – how much do you want to lose and when do you hope to reach your goal? Research has shown that compared to moderate exercise, running has greater beneficial effects on weight loss, particularly abdominal fat, and what’s more it helps to prevent weight gain.¹⁵ The respected American College of Sports Medicine reports that more than four hours of aerobic exercise per week may produce significant weight loss.¹⁶

Of course weight loss isn’t necessarily a motivation for everyone, you might want to lower your blood pressure and cholesterol levels, or perhaps combatting stress is your primary concern. Whatever your reasons, setting goals and putting a plan into action is a great way to get fired up. Just make sure you schedule your running times to suit your work/life balance.

Contrary to popular belief running in the morning isn’t necessarily the best time to exercise – studies show benefits for both morning and evening exercise.¹⁷ The most important factor is to choose a time of day that allows you to establish a consistent routine.

3. Focus on foods and supplements

One area of all fitness programmes that never changes, whether you are a first-time runner, fitness junkie or dedicated athlete, is the body’s need for high quality varied nutrition.

Great nutrition for maximum results - It’s not just about foods to help you perform better as a runner but choosing the right nutrients that fuel the body whilst also minimising foods that could lead to poor energy or suboptimal health. If you’re just starting out there’s no need to fixate on meal timings or spend a fortune on protein shakes, just make sure you aim for a good healthy balanced diet for a full range of nutrients by following these basic guidelines:

• Factor in protein - chicken, fish, tofu, beans, lentils, eggs, nuts
• Include plenty of fruit and vegetables - these increase the fibre and antioxidant potential of your diet
• Remember to drink water - at least 2-3 litres a day
• Add in omega 3 fats - salmon, tuna, flaxseeds, walnuts
• Eat energy-sustaining foods - wholegrain bread, oats, pulses, vegetables, nuts
• Top up on vitamins and minerals - fruit, vegetables, sprouted foods, seeds
• Pre-empt hunger - avoid skipping meals, eat regular meals and snacks
• Don’t cut out entire food groups - like carbs
• Ditch the junk - avoid processed foods, refined sugary foods, caffeine and alcohol

Sporty supplements for maximum support - Despite all good intentions, obtaining the optimal balance of nutrients isn’t always easy during periods of intense exercise and sometimes food supplementation help to support a less than perfect diet. Nutritional supplements that support your energy levels and immune system make sense if you want to sustain your efforts, build stamina and recover effectively after a run.

The perfect back up plan is to invest in some liposomal vitamin C and a B complex. This tried and tested team should help ease any concerns you may have about dietary shortfalls and provide an extra layer of support when you need it.

Liposomal B complex vitamins - such as Altrient B may help you to achieve your running goals in more ways than one. In terms of fitness, the B vitamins really come up trumps. Vitamins B1, B2, B3, B5, B6, and B12 all contribute to normal energy-yielding metabolism. What’s more vitamins B2, B3, B5, B6 and B12, also contribute to the reduction of tiredness and fatigue.

Liposomal vitamin C - such as Altrient C is unbeatable when it comes to cell protection and valuable immune support. Regular and sustained running may mean you develop a greater need to protect your cells from the harmful effects of oxidative stress, which could sometimes lead to muscle discomfort. Not only does vitamin C contribute to the protection of cells from oxidative damage, a metabolic process that runners may find hard to avoid, it also contributes to the normal function of the immune system.

Why liposomes? Altrient’s high-performance nutrients by LivOn labs are the world’s first premium liposomal health and beauty supplement, using cutting edge technology to deliver maximised absorption that is proven to exceed standard vitamin absorption rates.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

1. https://www.sportsmarketingsurveysinc.com/uks-running-population-reaches-remarkable-10-5m-says-sports-marketing-surveys-inc/.
2. Williams PT. Relationship of running intensity to hypertension, hypercholesterolemia, and diabetes. Med Sci Sports Exerc. 2008; 40(10):1740–1748.
3. Science Daily 2008. Moderate exercise yields big benefits. https://www.sciencedaily.com/releases/2008/01/080104123421.htm [Accessed 6.2.20]
4. Chen X et al. Review article. The Effect of Exercise on the Prevention of Osteoporosis and Bone Angiogenesis. Biomed Research International 2019; 8171897:1-8.
5. Seo DY, Lee S, Kim N, et al. Morning and evening exercise. Integr Med Res. 2013;2(4):139–144.
6. Byun K et al. Rapid stimulation of human dentate gyrus function with acute mild exercise. Proceedings of the National Academy of Sciences 2018; 115 (41) 10487.
7. Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211–221.
8. Bird SR, Hawley JA. Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport Exerc Med. 2017;2(1):e000143. Published 2017 Mar 1.
9. Science Daily 2008. Moderate exercise yields big benefits. https://www.sciencedaily.com/releases/2008/01/080104123421.htm [Accessed 6.2.20]
10. Childs E, de Wit H. Regular exercise is associated with emotional resilience to acute stress in healthy adults. Front Physiol. 2014; 5:161.
11. Kalak N et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health 2012: 1-8.
12. Sharma A, Madaan V, Petty FD. Exercise for mental health. Prim Care Companion J Clin Psychiatry. 2006; 8(2):106.
13. Kalak N et al. Daily Morning Running for 3 Weeks Improved Sleep and Psychological Functioning in Healthy Adolescents Compared With Controls. Journal of Adolescent Health 2012: 1-8.
14. Science Daily 2008. Moderate exercise yields big benefits. https://www.sciencedaily.com/releases/2008/01/080104123421.htm [Accessed 6.2.20]
15. Williams PT. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Med Sci Sports Exerc. 2013;45(4):706–713.
16. Blair SN, Donnelly JE, Jakicic JM et al. American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc. 2009;41(7):1532.
17. Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211–221.

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. file:///C:/Users/Kelly/AppData/Local/Packages/Microsoft.MicrosoftEdge_8wekyb3d8bbwe/TempState/Downloads/ADC_2009_475%20(1).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

The one fundamental factor that should offer reassurance is that if you have a robust immune system you have significant protection against any kind of flu virus, so this latest strain should be no more worrying than any other.

To put things further into perspective, it may also help to compare the latest health effects of the coronavirus with standard seasonal influenza, which is guaranteed to hit every country around the world during the flu season.

So far, the new coronavirus (COVID-19) has led to more than 75,000 infections and 2,000 deaths, mostly in China which has a population of approximately 1.4 billion and is equivalent to 18.47% of the total world population.⁷

By comparison in the US, which has a population of approximately 330 million, standard seasonal influenza has caused around 26 million infections, 250,000 hospitalisations and 14,000 deaths.²

The overall consensus from the Head of International Health Regulations Secretariat for the World Health Organisation is that the risk of infection is very low.⁶

What are COVID-19 symptoms and who is most at risk?

As with a lot of viral infections, the symptoms begin gradually and are quite mild. Initially, you might experience tiredness, a dry cough and a fever, other symptoms include aches and pains, a blocked or runny nose, a sore throat and diarrhoea.

Some people may be infected but don’t show any of these symptoms and don’t feel unwell. About 80% of those infected will recover satisfactorily without needing specialist treatment, but around 1 in 6 people that contract COVID-19 become seriously ill and develop difficulty with breathing.

Currently, around 2% of people that have contracted the disease have died. 6 Anyone that is experiencing a fever with a cough and difficulty breathing should seek medical attention. Those that are at a higher risk of becoming seriously ill include the elderly and people with underlying chronic health problems such as:

• Diabetes
• Asthma
• Heart problems
• High blood pressure
• Autoimmune disorder
  
  

How does COVID-19 spread?

As with many other contagious viruses, the disease can spread from one infected person to another via respiratory microdroplets, expelled by sneezing coughing and exhaling.

The virus is transferred through small droplets from the mouth or nose, which land on other people, objects or surfaces. Breathing in the droplets or touching these surfaces and then touching the eyes, mouth or nose transfers the virus.

What can you do to protect yourself from Coronavirus?

A few common-sense procedures can help to keep you safe:

• Avoid highly populated areas where people are in close contact or in contained spaces for several hours such as aeroplanes, cinemas and airports.
  
  
• Keep your distance as it's safest to keep at least 1 meter (3 feet) away from someone who is sick.
  
  
• Wash your hands regularly with soap and water for at least 20 seconds, particularly after using the toilet, before eating and after sneezing or coughing. Use an alcohol-based anti-bacterial hand-sanitizer (at least 60% alcohol) when you can’t use soap and try to avoid touching your face, nose and mouth.¹ For added protection, you can apply a thin layer of ACS200 Silver Gel to your hands, one to three times daily. Research shows that colloidal silver has valuable anti-microbial properties.⁵
  
  
• Disinfect doorknobs and surfaces as keeping commonly used surfaces clean with an anti-microbial product reduces the risk of germ transfer (although germs are only thought to survive for around 30 minutes on objects and surfaces). ACS 200 Silver comes in a handy spray that you can use on doorknobs and surfaces at home and in the workplace.
  
  
• Bolster your immune system, about one-third of people who die from flu-related causes do so because the virus overwhelms the immune system. Eating a healthy balanced diet, which contains 5-10 portions of vitamin C rich fruit and vegetables is highly recommended as studies have proven that vitamin C contributes to the normal function of the immune system.
  
  
• Supplement your diet with vitamin C, the therapeutic value of vitamin C cannot be underestimated. The health authorities in China have now initiated a large trial of intravenous Vitamin C, 24,000mg daily for hospitalized coronavirus patients at the epicentre of the epidemic in Wuhan.³
  
  

Dr Thomas Levy, a board-certified cardiologist and expert on health-related issues emphasises the importance of vitamin C supplementation. He says:

“Vitamin C is absolutely essential for supporting, strengthening, and optimizing immune system strength. A great deal of immune strength comes from the vitamin C content in the immune cells. When the levels of vitamin C in the body are low the immune system can never function at full capacity. 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.” ⁴

To protect yourself against the coronavirus Dr Levy maintains that adequate circulating levels of vitamin C and maximum accumulation within the cells is essential to restoring and maintaining normal immune function. In order to achieve this, a multi C protocol is recommended, which includes:

1. Neutrient TOTAL C – A blend of ascorbate powder, fat-soluble ascorbyl palmitate and magnesium ascorbate, taken several times daily, up to or reaching bowel tolerance around 2000mg/day or more.
   
   
2. Altrient C – the addition of a liposomal encapsulated vitamin C ensures rapid and enhanced absorption in high doses that avoids any stomach upset.

Jacqueline Newson BSc (Hons) Nutritional Therapy

REFERENCES

Centers for Disease Control and prevention. Coronavirus Disease 2019 (COVID-19) https://www.cdc.gov/coronavirus/2019-ncov/about/prevention-treatment.html
Livescience. How does the new coronavirus compare with the flu? https://www.livescience.com/new-coronavirus-compare-with-flu.html [Accessed 27.2.20]
NIH. ClinicalTrials.gov. https://clinicaltrials.gov/ct2/show/NCT04264533 [Accessed 28.2.20]
PeakEnergy.com. The never-ending war against vitamin C. https://www.peakenergy.com/articles/nh20160314/The-never-ending-war-against-vitamin-C/. [Accessed 11.11.19]
Silver. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3304363/
World Health Organisation. Coronavirus. https://www.who.int/news-room/q-a-detail/q-a-coronaviruses [Accessed 27.2.20]
World Population Review. China Population 2020.
http://worldpopulationreview.com/countries/china-population/[Accessed 27.2.20]
Worldometer. United States Population. https://www.worldometers.info/world-population/us-population/ [Accessed 27.2.20]

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.

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

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.

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.

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

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.

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]

Procediamo per fasi.

Fosfatidilcolina. Che Cos’é?

Ogni nostra cellula si compone all’80% di Fosfatidilcolina

(Phosphatidylcholine, PC). Non male, eh?

Si tratta del fosfolipide più abbondante adagiato sul foglietto esterno della membrana plasmatica. Il “Bilayer” é il doppio strato di fosfolipidi che costituisce la membrana; ciascun fosfolipide presenta una testa idrofila (gruppo fosfato) e due code idrofobe di acidi grassi: è, pertanto, una molecola anfipatica, capace di legarsi con sostanze polari ed apolari.

Strutturalmante parlando, le teste sono rivolte verso l'esterno del Bilayer, mentre le code sono rivolte all’interno, dove non é presente acqua. Essenziale per un buon assorbimento è la fluidità della membrana, influenzata sia dalla lunghezza della catena alchilica degli acidi grassi contenuti nei fosfolipidi, sia dalla presenza di eventuali insaturazioni. Maggiore sarà la lunghezza delle catene alchiliche, minore sarà la dinamicità. Maggiore percentuale di acidi grassi insaturi (acidi grassi che presentano doppi legami tra atomi di carbonio), maggiore dinamicità di membrana e completa assimilazione di nutrienti. Di conseguenza, dall’elevato contenuto di Fosfatidilcolina é possibile riconoscere Liposomi di alta qualità, i quali, oltre che ad ottimizzare l’assorbimento intracellulare delle sostanze incorporate, garantiscono l’assoluta biodisponibilità dei nutrienti grazie alla sfera fosfolipidica che li rende unici nel loro genere.

Alimentazione: Fosfatidil+Colina —> Lecitina

La Lecitina (dal greco lekithos – λεκιθος, tuorlo d’uovo) vanta la Fosfatidilcolina come principale componente, amalgamata con acido fosforico, glicerolo, acidi grassi, glicolipidi, trigliceridi e ovviamente colina. Ambedue eliminano i grassi dal fegato, favoriscono la rimozione del colesterolo dalle arterie e potenziano le capacità di apprendimento e di memorizzazione; non a caso, la Fosfatidilcolina costituisce il 40% del tessuto nervoso del nostro cervello. Principale fonte è la soia, ma si trova anche in altri alimenti, quali uova, caviale, cavolfiori, riso, lenticchie, piselli, e latte.

Ricordo che, dal punto di vista tecnico, il gruppo fosforico dei fosfolipidi rende una parte della molecola idrofila, ossia capace di trattenere acqua e composti polari, mentre gli acidi grassi rendono l’altra parte lipofila, abile nel legare sostanze apolari (grasso): in questo modo, la Fosfatidilcolina riesce a saldare elementi normalmente non miscibili tra loro.

Diversi settori alimentari e cosmetici sfruttano questa proprietà emulsionante per produrre salse, gelati, creme, budini ecc. Oltretutto, non é da trascurare la sua validità dal punto di vista medico e dietetico: la Lecitina rimuove l’accumulo dei grassi nei vasi sanguigni, incrementando il livello ematico del colesterolo buono HDL, costituito da lipoproteine ad alta intensità.

É bene assicurarsi sempre della provenienza e qualità dei prodotti, onde evitare acquisti poco consoni alle proprie esigenze che causerebbero solo ed esclusivamente effetti indesiderati. Ma non é finita qui: la Lecitina si nasconde anche nelle tavolette di cioccolato!

Se aggiunta, non influisce in alcun modo sulle caratteristiche organolettiche dell’alimento e quindi, a livello gustativo, non provoca mutamenti apprezzabili… riduce semplicemente la viscosità dell’impasto, rendendolo più compatto e maneggevole.

I Benefici della Fosfatidilcolina

Passiamo ora in rassegna le molteplici proprietà;

CONTRASTA PATOLOGIE CARDIOVASCOLARI —> favorendo la riduzione del colesterolo dalle arterie, diminuisce il successivo rischio di sviluppare placche aterosclerotiche. Così, la Fosfatidilcolina risulta essere un’eccellente alleata della salute del nostro cuore: combatte altresì gli effetti dannosi dell’Omocisteina, aminoacido immediatamente trasformato in altri prodotti grazie all’azione benefica delle vitamine B6, B12 e dei folati (es. acido folico). In caso contrario, l’Omocisteina accumulata nel sangue provoca danni al sistema nervoso, osseo e cardiovascolare (ictus, trombosi, infarto del miocardio).

RIDUCE L’ACCUMULO DI LIPIDI NEL FEGATO —> l'attività biochimica della Fosfatidilcolina consiste nel saper sciogliere ed emulsionare i grassi presenti a livello intestinale, contrastando l’insorgenza di calcoli biliari nella cistifellea (di solito, si tratta di colesterolo precipitato). Ottimo agente epatoprotettore: la PC stabilizza le membrane cellulari e protegge dalla Perossidazione Lipidica, reazione chimica a carico dei radicali liberi, bramosi dei doppi legami nei poveri fosfolipidi … che stress!

ATTIVA IL METABOLISMO DEL COLESTEROLO —> nel dettaglio, la Fosfatidilcolina lo elimina dai tessuti corporei, agendo direttamente sull'enzima lecitina-colesterolo acil-transferasi (LCAT). Il colesterolo in eccesso viene prelevato e convogliato al fegato dove, con la bile, risulta assorbito o espulso tramite feci, onde evitare ostruzioni a livello di parete arteriosa.

(Reazione di Esterificazione del colesterolo mediante Lecitina).

IDRATA LA PELLE, NUTRE CAPELLI E UNGHIE —> in grado di rigenerare i tessuti, l’integrazione di Fosfatidilcolina é consigliata in tutti i casi in cui i capelli sono secchi e sfibrati. Non solo, entrando a far parte del foglietto esterno delle membrane, assicura l’integrità della barriera cutanea: ecco perché le creme a base di Lecitina sono ideali e ben tollerate da ogni tipo di pelle, mista o sensibile. Lo stesso discorso vale per le unghie deboli e sfaldate: rinforza ed irrobustisce in breve tempo.

PROTEGGE IL SISTEMA NERVOSO —> prendendo parte al tessuto nervoso (il cervello conta un accumulo di Fosfatidilcolina quasi doppio rispetto al resto del corpo), svolge un ruolo molto importante per il funzionamento dei neuroni. Migliora le funzioni mnemoniche: è un precursore dell’acetilcolina, principale neurotrasmettitore adibito alla propagazione di impulsi nervosi. Ancora, é in grado di proteggere dalla proteina Beta-Amiloide, maggiore costituente delle placche senili nonché origine di malattie neurodegenerative (morbo di Alzheimer, demenza senile).

COMBATTE ACCUMULI DI ADIPE LOCALIZZATI —> superata l’arcaica procedura della Liposuzione, la tecnica ormai in voga per sbarazzarsi di cuscinetti adiposi é chiamata “Lipodissolve”. Iniettata con sottilissimi aghi, La Fosfatidilcolina scioglie le sostanze apolari con cui viene messa a contatto: ma allora, perché non sfruttarla per rimuovere piccoli depositi adiposi a livello sottocutaneo? Il suo impiego come pratica mesoterapia ha avuto origine da questo ragionamento, alla fine degli anni ’90. É particolarmente utile se si vogliono liquidare eventuali inestetismi di matrice genetica, impossibili da rimuovere con cure specifiche o allenamento. Purtroppo, o per fortuna, in Italia la mesoterapia con Fosfatidilcolina non é permessa: molto meglio assumerla naturalmente. É opportuno ricordare che svolgendo regolare attività fisica ed instaurando sane abitudini alimentari, i risultati verranno di conseguenza; in poche parole, la chiave di tutto risiede nella giusta integrazione, vuoi per assecondare l’assorbimento cellulare, come per accelerare il metabolismo.

LIMITA I FASTIDI DELLA MENOPAUSA—> la Lecitina di soia é un’ottima alleata della salute femminile: contribuisce al raggiungimento di un buon equilibrio ormonale grazie al suo ricco contenuto in Isoflavoni e Fitoestrogeni, sostanze naturali che esercitano un’azione paragonabile a quella dei tipici ormoni femminili, gli estrogeni. Oltre a placare l’irritabilità e il nervosismo, gli Isoflavoni di soia attenuto il malessere legato alla menopausa, agendo direttamente sulle vampate di calore sui frequenti sbalzi d’umore. Non solo, queste sostanze naturali supportano la salute delle ossa prevenendo l’osteoporosi, principale motivo di erosione e fratture ossee.

In definitiva, la colina agisce sul sistema nervoso parasimpatico responsabile di ogni contrazione muscolare: ecco perché la Fosfatidilcolina è importantissima anche per gli sportivi. In particolare, risulta efficace se integrata dopo sforzi intensi e prolungati poiché assicura il benessere psicofisico garantendo l’omeostasi cellulare, tendenza naturale al raggiungimento di equilibrio e stabilità. Da non sottovalutare!

Eleonora Cherubini

RIFERIMENTI I. Phosphatidylcholine’s effects and benefits. https://www.healthline.com/health/food-nutrition/phosphatidylcholine#side-effects-and-risks II. Vitamins and Supplements: Vitamin D. https://www.webmd.com/vitamins-and-supplements/ss/slideshow-vitamin-d-overview III. Plasma Membrane and Cells. https://www.genome.gov/genetics-glossary/Plasma-Membrane

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.

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 ginger – no 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 vinegar – if 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 breakfast – cut 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 workouts – offset 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 moisturise – winter 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 C – an 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 heartburn – a 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 hours – it’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 greens – there 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-day – while 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 service – constantly 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

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]

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

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.

Susie Debice BSc Hons, Dip ION
Food Scientist and Nutritional therapist

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.

2. 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.

3. 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.

4. 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.

5. 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.

6. 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.

7. Diet and lifestyle habits – sugar, 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.

8. 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.

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.

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 D, vitamin 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.

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

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 vitmain 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 vitmain 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

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

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).

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

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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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 S, Preut R, Schommer K, Schürmeyer 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.

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]

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

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.

1. Mind fit

Demanding careers may certainly have their challenges which may be felt physically, mentally and emotionally. The ongoing pressures associated with long working days, commuting, frequent long-haul travel across different time zones, striving to meet sales targets, pitching to new clients and being responsible for managing and inspiring a team of employees made-up of different personalities could all contribute to a stressful working landscape. Ongoing stress and tiredness may impact on your ability to perform at your best and a common workplace habit is to turn to caffeine to keep you feeling buzzed up during the day. However, the caffeine buzz is often short-lived and may be followed by a significant energy dip. Nutrients such as B-vitamins found in wholegrains, lentils and pulses along with omega-3 fats found in oily fish such as salmon, mackerel, fresh tuna and trout, contribute to normal cognitive function. The mineral magnesium plus vitamin C and B-vitamins also help to support the body during times of stress. If long working hours frequently make it hard for you to achieve a healthy balanced diet then it’s a smart move to consider supplementing with liposomal B-vitamins and mineral complex and a separate liposomal vitamin C.

2. Super buff

If you’re feeling on the skinny side and would like to explore how to develop a more alpha physique then it’s worth seeking out a local personal trainer who can craft you a realistic weights programme so you can hit the gym with the aim of bulking up on muscle mass. Pumping that iron is a key part of a bodybuilding programme but if you want to focus on getting super buff then it’s a good idea to back up your gym regime with a high protein diet. Don’t forget to balance your muscle workouts with adequate stretching out and relaxation to help prevent muscular strains, sprains and cramps. There are now lots of plant-based protein powders to choose from and these can easily be added to morning or post-work out smoothies. Isolated pea, rice or hemp protein powders tend to provide a good range of amino acids which are the building blocks for body proteins. The mineral magnesium is well known for its role in helping muscles unwind and relax. Foods that provide a natural source of magnesium include green leafy vegetables, nuts and seeds so you could start to include these in your weekly shop. However, if your gym regime is particularly intensive then you may benefit from topping up your dietary supply of magnesium with a liposomal magnesium supplement.

3. Belly busters

When it comes to men’s health it’s a good idea to keep a watchful eye on the size of your belly as the ratio between your hips and waist provides a powerful indicator for your risk of cardiovascular disease. As women get older, they may expect to see an increase in weight around their hips and waist but for men the middle-age spread is more typically seen just around the waistline. The larger your waist becomes in comparison to the circumference of your hips, the greater your risk of heart-related health issues.

Taking steps to switch to a healthy diet and swap out sugary soft drinks for water is a positive step forward for your general health and wellbeing and a good strategy to help support healthy weight management. Give yourself an alcohol reality check by totalling up the units of alcohol you drink in a week and repeat this for a whole month. You may be in for a surprise as you may be knocking back more units of alcohol than you think. In fact, those beer calories may be making a beeline for your belly so choose your type of alcoholic drink wisely.

When it comes to burning adipose (belly) fat you may find that intermittent fasting could get you the results that you’re hoping for. This diet method involves picking two consecutive days in your week and eating within an eight-hour window, which ultimately means that you are fasting for 16 hours a day. Most of this fasting can happen overnight which helps to makes this style of eating much more achievable. For instance, if you have your first food of the day at 10am and you finish your evening meal by 6pm then the rest of the time you are fasting. The theory is that during the 16 hours of fasting your body starts to mobilise fat stores for energy. Once you have got used to eating within the eight-hour window you can then reduce calories within these two days down to 1000 calories a day, this is the level of calories that research indicates is the most useful for fat burning and weight loss for intermittent fasting days.

4. Supporting thermogenics

There are some foods and nutrients that help to naturally support the process of thermogenics which is the burning of stored fat for energy. Green tea, MTC’s (medium chain triglycerides) found in coconut oil and acetyl L-carnitine all have substantial credible clinical studies and are available as nutritional supplements. When it comes to L-carnitine it’s worthwhile choosing a liposomal supplement as this form has been shown to have better rates of absorption. The good news is that all three of these nutrients compliment the principles of intermittent fasting so may help contribute that extra bit of nutritional support during your two fasting days a week.

5. Watch out for the manopause!

Research is starting to suggest that the manopause is a real thing. As men age levels of testosterone start to fall and this may impact mood, energy, drive, ambition, libido, sleep and focus. It takes time for the body to adjust to the new hormone levels and it’s important to keep your lifestyle and wellbeing in balance during this transition with adequate rest, healthy food and gentle exercise. For some men, the manopause accentuates weight gain so it’s important to keep a check on portion sizes, cut back on starchy carbs and alcohol and lean more towards a healthy Mediterranean style of eating.

Britain might not always have the best summer weather, but what it does have is an incredible range of outstanding music festivals! The UK’s music festival scene kicks off in June when over 150,000 people descend upon a farm in Somerset to attend Glastonbury 2019. This Woodstock-esque festival has being going since the 70’s and is one of Britain’s oldest and most treasured music festivals. If you’re looking to fill your summer calendar with epic festivals then look out for tickets to Reading, Leeds, Isle of Wight, Latitude, Download or Boomtown, to mention just a few. If music’s not your thing or you matured past the age of a rock festival (!) then there are plenty of theatre, comedy, literary and food festivals to immerse yourself in too.

Whatever your age, a weekend of festival camping, glamping or AirB&Bing may take its toll on your health and wellbeing. Common festival health mishaps include dehydration, upset stomach, sunburn and insect bites and stings. How can you best avoid these festival hazards and prepare for a rock-star weekend away from home?

Suitcase essentials

Summer festivals may conjure up an image of being free-spirited, catching up with friends and being adventurous in the great outdoors. However, the reality is that some festivals can be incredibly stressful both physically, mentally and emotionally. If you’re not a well-hardened festie fan then the stress and anxiety can start to build in the weeks leading up to the big event. Deciding what to pack is the first hurdle to conquer! With the British weather being rather unpredictable you may be in a quandary about what to wear – will you be basking in glorious sunshine or do you need to pack full wet weather attire? It’s likely to be quite a hike from the car park to the camping area so traveling light is a good strategy but this may throw you into a panic if your hair, make-up and beauty routine involves a variety of gadgets and oodles of must-have products. Best to scale these down and save some suitcase room for some emergency healthy snacks, wellbeing products and nutrition supplements to help fuel body and support your health through this somewhat endurance-style weekend.

Full throttle

Staying up late, dancing the night away and being woken up at the crack of dawn by your campsite neighbours is likely to leave you feeling tired and depleted. There could also be a tremendous amount of walking around the festival site from band venue to food stall to art installation so comfy footwear is essential. Finding ways to help sustain your festival energy is a good idea if you haven’t got time in your schedule for recovery when you return home. Leaving the bar area in search of some decent festival grub is a sensible way to re-fuel. Wholegrains, pulses and lentils provide naturally good sources of B-vitamins which help to support cellular energy production. Fortunately, curries (think dahl and brown rice) are familiar festival fodder. But topping up with a highly absorbable liposomal B-vitamin complex could be a handy festival nutritional supplement to help support your energy and festival vitality.

Look after your skin

Whatever the weather, your skin is likely to be exposed to the elements! Cold wind and rain may leave your skin feeling like it’s in need of some extra TLC or a weekend of dancing in the blazing sunshine could put you at risk of sunburn. Help protect your skin by packing a travel size skin-nourishing moisturizer, sunscreen and after sun. Vitamins A, C and E along with lycopene help to support the skin from within. These nutrients can be found in orange, red and green vegetables, citrus fruits and red or purple berries. However, your chances of tracking down a few pieces of fresh fruit, let alone achieving 5-a-day, at a rock festival may be pretty slim. It’s circumstances like these where nutritional supplements, such as a liposomal sachet of vitamin C, may help bridge the gap until you get home to a fridge full of fresh fruits and vegetables.

Toxic overload

If you’re not a hardened drinker then be wary that three days of alcohol-fuelled festival frolics could result in an almighty hangover. Alcohol is a toxin which needs to be processed through the liver, but excessive drinking may leave the liver in need of some additional nutritional support. Glutathione may help to support liver function and acts as an antioxidant helping to neutralise the harmful effects of free radicals caused by oxidative stress and circulating toxins. Drinking a soft drink in between each alcoholic drink helps reduce your alcohol intake and aids hydration but supplementing with a liposomal form of glutathione across the festival weekend may also be a smart move.

Festival recovery

Once you get home, there are likely to be a few things on your mind – sleep, food and cleansing! Rehydrating with coconut water which contains a natural source of electrolytes could be a good item to have in your fridge ready for your return. Alcohol tends to have an acidifying effect on body cells and tissues and signs of being too acidic include headaches and skin eruptions. It may be worthwhile making a green smoothie with alkalising green vegetables, creamy avocado and a spoonful of barleygrass powder in a base of apple juice and/or coconut water to help support acid-alkaline balance. Tired and aching muscles may respond well to a warm bath containing magnesium-rich Epsom salts but before you jump in the tub you could do some skin brushing to help support lymphatic flow and cleansing. There’s nothing quite like the comfort of your bed to ease yourself into restorative sleep, it make take a few days to feel back to your normal self but a healthy diet, plenty of rest and some TLC should help you get ready to face another festival again soon!

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

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/

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.

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.