Supporting Women Through Menopause: The Best Foods, Supplements and Vitamins for Balance and Wellbeing

Menopause is a natural part of life, yet it can be a time of real physical and emotional change. 

As hormone levels shift, many women experience hot flushes, night sweats, weight changes, fatigue, and low mood. 

While every woman’s experience is different, the good news is that the foods you eat, and the nutrients you choose, can play a huge role in easing symptoms and supporting your wellbeing.

Here’s how good nutrition and carefully chosen supplements can help you through this important stage of life.

Foods That Help Support You Through Menopause

1. Phytoestrogen-rich foods

Plant oestrogens, or phytoestrogens, are compounds found in certain foods that mimic the effects of natural oestrogen in the body — gently helping to restore hormonal balance.

Soy products such as tofu, miso and edamame

Flaxseeds and sesame seeds

Chickpeas, lentils and other pulses

Tip: Try adding toasted sesame seeds to stir-fries or sprinkle ground flaxseed into breakfast porridge for an easy daily boost.

2. Omega-3 fatty acids

Omega-3s are known for supporting heart and brain health — both of which can be affected during menopause — and they can also help reduce inflammation.

Oily fish like salmon, sardines and mackerel

Plant-based options such as walnuts, chia seeds and flaxseeds

Food idea: A smoked mackerel and beetroot salad or a chia pudding with almond milk and berries makes a delicious omega-3-rich meal.

3. Calcium and magnesium-rich foods

As oestrogen levels decline, bone density can drop. Foods high in calcium and magnesium help protect bones and support muscle and nerve function.

Yoghurt, milk and cheese

Leafy greens such as kale, spinach and broccoli

Almonds and fortified plant milks

Food idea: A handful of almonds or a bowl of Greek yoghurt with fruit makes a great menopause-friendly snack.

4. Vitamin D-rich foods

Vitamin D helps your body absorb calcium, keeping your bones strong.

Oily fish, egg yolks, and fortified cereals

A few minutes of daily sunlight also helps boost natural vitamin D levels — though the UK’s darker months often mean supplementation is needed.

5. Whole, hydrating foods

Hot flushes and bloating can be made worse by dehydration.

Fresh fruits such as watermelon, cucumber and oranges

Whole grains to stabilise blood sugar and energy levels

Try: Replacing refined carbs with oats, brown rice and wholegrain bread for longer-lasting energy.

Supplements and Vitamins That Can Help

Diet comes first, but sometimes it’s hard to get everything you need through food alone. Here are the key supplements that may support you through menopause (always check with your GP first).

1. Vitamin D

Supports bone and immune health. In the UK, the NHS recommends a 10 microgram (400 IU) supplement daily, particularly in autumn and winter.

2. Calcium

If your diet is low in dairy or fortified alternatives, consider a calcium supplement (often combined with vitamin D for better absorption).

3. Magnesium

Helps with relaxation, sleep and mood balance. Magnesium glycinate or citrate forms are well absorbed and gentle on the stomach.

4. B-complex vitamins

Support energy production, mood and hormone balance. Vitamin B6 in particular can help with mood swings and irritability.

5. Omega-3 (fish oil or algae oil)

A good choice if you don’t eat oily fish regularly.

6. Herbal supplements (check with a GP before use)

Black cohosh – may ease hot flushes

Red clover – provides natural phytoestrogens

Sage – may reduce night sweats

Evening primrose oil – supports skin and hormonal balance

Lifestyle Habits That Make a Difference

Stay hydrated – aim for 1.5–2 litres of water daily.

Exercise regularly – walking, yoga and Pilates are especially helpful.

Reduce caffeine and alcohol – both can trigger hot flushes and disturb sleep.

Eat balanced meals – avoid skipping meals to keep blood sugar and mood steady.

Prioritise sleep – rest is vital for hormone balance and recovery.

Useful Resources

For more menopause support and information, visit:

NHS Menopause Overview: www.nhs.uk/conditions/menopause

The British Menopause Society: thebms.org.uk

Women’s Health Concern (the patient arm of the BMS): www.womens-health-concern.org

NHS Vitamin D Guidance: www.nhs.uk/vitamins/vitamin-d

In Summary

Menopause isn’t just a hormonal transition, it’s a new life stage where nourishment becomes more important than ever. By focusing on whole, nutrient-dense foods, supporting your diet with essential vitamins and minerals, and making small, positive lifestyle adjustments, you can navigate this change with confidence and vitality.

Food really can be a powerful ally — supporting your body naturally.

Could Vitamins and Minerals Make a Difference in Autism?

1. Emerging Links: Vitamin Deficiencies & Autism

Recent studies shine a spotlight on nutritional gaps in individuals on the autism spectrum:

A comprehensive narrative review (covering cases up to 2025) found that children with autism frequently exhibit deficiencies in vitamin D (25%), vitamin A (about 25%), B-vitamins (18%), calcium (11%) and iron (10%), alongside food selectivity—even when overall growth appears normal 

A systematic review from PubMed noted a resurgence of interest in the connection between autism, altered gut microbiota, and vitamin A deficiency, with reduced retinoic acid levels potentially linked to symptom severity. The authors suggest vitamin A supplementation may be worth exploring further.

Large-scale genetic analysis using Mendelian randomisation found:

A higher serum magnesium level was associated with a 16% lower risk of autism spectrum disorder.

Zinc was linked with lower risk of ADHD, and vitamin B₁₂ with reduced risk of Tourette's—but the autism-specific finding centred on magnesium 

Wikipedia entries echo similar trends: individuals with autism often have lower levels of vitamin D, B12, folate (B9), zinc, magnesium and calcium compared to neurotypical peers.

Collectively, these findings strongly suggest that certain vitamin and mineral deficiencies are more prevalent in autistic individuals, likely due to factors like restricted diets and sensory aversions.

2. What Does the Newest Research Show About Supplementation?

Vitamin D (Novel Nanoemulsion Form):

A recent trial in Egypt involving 80 children aged 3–6 with autism compared standard vitamin D₃ supplements with a vitamin D₃-loaded nanoemulsion over six months. The latter:

Increased blood vitamin D levels more effectively

Resulted in improved adaptive behaviour, fine motor skills, language abilities, and social IQ

Showed reduced autism severity and no adverse effects 

However, researchers caution about the nanoemulsion’s complexity, cost, potential instability, and risk of vitamin D toxicity—longer-term and larger studies are needed 

Neonatal Vitamin D and Later Autism Risk:

Another study analysed data from nearly 72,000 Danish newborns (1981–2005) and found that low vitamin D at birth correlated with a higher risk of autism (and other mental disorders), estimating that adequate neonatal vitamin D could potentially prevent around 5% of autism cases 

Folate & Folic Acid Derivatives:

Folic acid supplementation during pregnancy has been closely linked to improved verbal and behavioural outcomes in children by age six—and may reduce autism risk 

Folinic acid (a form of folate) and its pharmaceutical counterpart leucovorin show promising results. 

Specifically:

Leucovorin has helped some nonverbal autistic children begin to speak, particularly those with cerebral folate deficiency (CFD) caused by folate receptor issues 

Other Micronutrients & Antioxidants:

Reviews and research suggest several other compounds may be beneficial:

SpectraCell and others outline possible roles for vitamins A, C, B₁, B₆, B₁₂, zinc, carnitine, glutathione and others in managing autism traits 

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A PubMed review highlights benefits of vitamin C supplementation in reducing stereotyped behaviours in children with ASD, with recommended doses around 500 mg for those at risk of deficiency 

Vitamins E, C, coenzyme Q10 and B vitamins may also support antioxidant status and cognitive function, though more research is needed 

Treatments targeting oxidative stress—like N-acetylcysteine (NAC), methylcobalamin (B₁₂), folinic acid, and vitamin C—have shown improvements in sleep, repetitive behaviours, hyperactivity and sensory symptoms in small clinical trials 

3. Can Supplements Help People with Autism?

In short: there is promising evidence—but it’s not yet definitive.

Certain nutrients frequently deficient: vitamin D, A, B-vitamins, zinc, magnesium, iron, antioxidants.

Supplementation shows potential: vitamin D (especially nanoemulsion), magnesium, B₆+B₁₂ combinations, folinic acid/leucovorin, vitamin C, antioxidants.

Effectiveness varies:

Results differ by individual, dosage, formulation (e.g. nanoemulsion vs standard), and underlying metabolic factors.

Some trials show improvements in behaviour, language, motor skills and core symptoms; others are inconclusive.

Therapeutic interventions show targeted promise: prenatal folic acid, neonatal vitamin D, folinic acid for CFD, nanoemulsion vitamin D—each needs rigorous trial data to confirm safety and efficacy.

4. Practical Takeaways

Nutritional assessment: Individuals with autism, especially children with selective diets, might benefit from a professional dietary and blood micronutrient evaluation.

Targeted supplementation:

Vitamin D (per NHS guidelines in the UK, especially during autumn/winter)

Folinic acid or leucovorin if cerebral folate deficiency is suspected

Magnesium, B-vitamins, vitamin C/E, zinc, possibly under medical advice, particularly if deficiencies are confirmed

Professional guidance is vital:

Supplement forms, dosages, and potential interactions vary

Some forms (e.g. vitamin A, high-dose vitamin D) carry toxicity risks

Always consult a GP, paediatrician or registered dietitian before starting supplementation plans

Need for more research: Many findings are preliminary or from small studies. Larger, longer, controlled trials (ideally in diverse populations including autistic children and adults) are essential to confirm benefits and establish safe guidelines.

Final Thoughts

Emerging research suggests that vitamin and mineral deficiencies are common among people with autism—and that thoughtful supplementation may offer improvements in a range of neurological and behavioural outcomes.

While the possibilities are exciting, especially with novel delivery methods like nanoemulsions and treatments tailored to underlying deficiencies (e.g. folate receptor issues), the evidence remains promising but not conclusive.

If you're considering exploring nutritional strategies—either for yourself or a loved one—partnering with healthcare professionals for tailored assessment and monitoring is the best way forward.

The Supplement Controversy: What’s Behind the Criticism of Vitamins and Minerals?

In recent decades, the use of vitamins, minerals, and food supplements has gone from niche to mainstream.

From multivitamins to targeted formulations for sleep, immunity, or joint health, the shelves of health shops and online stores are overflowing with products that claim to enhance wellbeing. 

Yet, despite consumer enthusiasm, some scientists and medical professionals continue to cast doubt on the benefits of supplements, calling them unnecessary, ineffective, or even harmful.

But what’s behind this scepticism? And could there be more to the story than pure scientific concern?

The Anti-Supplement Sentiment

Since the 1990s, several high-profile reports have claimed dietary supplements offer no meaningful health benefits and may, in some cases, be dangerous in large doses. 

Some researchers argue that people in developed countries who eat a balanced diet are unlikely to be deficient in most vitamins or minerals, and therefore don’t need supplements at all. 

But this begs the question: What is a balanced diet? And does everyone have access to a balance diet? For example, can poorer people in inner city areas or elderly people on a fixed income living in an isolated rural community afford or even find sources for a balance diet? 

Others take a firmer stance, warning that supplements could pose health risks, citing studies linking high doses of beta-carotene or vitamin E with increased cancer risk in certain populations. These conclusions are often amplified in the media, giving the impression that supplements are not just useless but potentially hazardous.

The Pharmaceutical Connection

A much lesser-known but highly revealing incident occurred in the early 1990s when a German research scientist inadvertently made a bombshell admission during a live BBC Radio Four interview. 

In an unguarded moment, it's theorised that he might not have realised it was a live broadcast, he revealed that his widely cited anti-supplement report had been funded by a major German pharmaceutical company. The company, he said, was “concerned” that widespread supplement use might reduce public reliance on pharmaceutical drugs, potentially impacting the profits of the company who had funded his research. 

The comment caused a stir at the time in alternative health circles but was largely ignored by the  mainstream media.

Nevertheless, it cast a long shadow over future criticism of supplements, raising serious ethical questions about the neutrality of scientific research when funding sources have a vested interest in the outcome.

Who Benefits from Discrediting Supplements?

While not every critic of supplements is on a pharmaceutical payroll, the incident illustrates a broader issue: conflicts of interest in medical research. Pharmaceutical companies, like any business, are driven by profit, and a population that turns to non-prescription alternatives may pose a financial threat.

It's worth noting that the pharmaceutical industry has deep pockets and a powerful influence over research funding, policy recommendations, and even medical education. By contrast, most supplement companies are relatively small players, and few have the budget or clout to influence public health messaging on the same scale.

The Role of Balanced Evidence

None of this is to say that all supplements are safe or effective. There are certainly cases where excessive supplementation has caused harm, and the unregulated nature of some online sales is a valid concern. However, a growing body of research suggests that specific groups, such as vegans, the elderly, people with chronic illness, and those living in northern latitudes, can benefit significantly from targeted supplements like vitamin D, B12, or iron.

In fact, many doctors themselves now recommend supplements in certain cases, particularly as nutritional needs vary and modern diets often fall short of ideal.

A Call for Transparency

What this controversy highlights most clearly is the need for transparency in scientific research. Consumers deserve to know who funds the studies that influence public health guidelines. They also deserve balanced information that neither demonises nor blindly promotes supplements.

Rather than outright dismissal, a more nuanced, evidence-based approach is needed—one that considers individual dietary needs, medical conditions, and lifestyle factors, while remaining alert to the influence of commercial interests in shaping scientific narratives.

The question isn’t whether supplements are good or bad, it’s which supplements, for whom, and under what circumstances. Dismissing them wholesale may be not only inaccurate but misleading, especially when financial interests lurk in the background. As always, following the money can be as revealing as following the science.

Natural Allies Against Shingles: Foods and Supplements That Can Help

Shingles, also known as herpes zoster, is a painful and often debilitating condition caused by the reactivation of the varicella-zoster virus, the same virus that causes chickenpox. 

If you’ve had chickenpox at some point in your life, the virus lies dormant in your nerve cells and can reactivate later, especially during times of stress or weakened immunity.

Fortunately, while there’s no surefire way to prevent shingles completely, other than vaccination, certain foods and supplements can help support your immune system and potentially reduce the severity or duration of an outbreak. 

Here’s how to nourish your body to better fight off shingles.

Immunity-Boosting Foods

1. Leafy Greens

Spinach, kale, and Swiss chard are rich in vitamin C, magnesium, and antioxidants that help strengthen your immune system.

2. Berries

Blueberries, blackberries, and strawberries are packed with flavonoids and vitamin C—great for fighting inflammation and bolstering your body’s defences.

3. Fatty Fish

Salmon, sardines, and mackerel are excellent sources of omega-3 fatty acids, which help reduce inflammation and support overall immune health.

4. Sweet Potatoes

Rich in beta-carotene and vitamin A, sweet potatoes help maintain skin health—important when dealing with shingles-related rashes.

5. Garlic

This natural antiviral and antibacterial agent has been used for centuries to fight infections. It contains allicin, a compound with proven immune-boosting effects.

Foods to Avoid During a Shingles Flare-Up

Some foods may aggravate symptoms or contribute to a weakened immune response. Try to reduce your intake of:

Foods high in arginine (like chocolate, nuts, and oats): Arginine can encourage viral replication.

Highly processed foods: These often contain preservatives and low-quality fats that increase inflammation.

Sugary drinks and sweets: Excess sugar can impair immune function and fuel inflammation.

Supplements That May Help

Always check with a GP or pharmacist before starting any supplement, especially if you take other medications.

1. L-Lysine

Lysine is an amino acid that may inhibit the growth of the herpes virus. It’s often recommended to balance the effects of arginine and can be helpful in reducing the frequency and severity of outbreaks.

2. Vitamin B12

Nerve health is crucial when managing shingles. Vitamin B12 can help reduce nerve pain and promote nerve regeneration.

3. Vitamin C

A powerful antioxidant that supports immune response and tissue healing. Consider increasing your intake during early signs of shingles.

4. Zinc

Zinc plays a key role in immune defence and wound healing. A deficiency can impair your body’s ability to fend off viral infections.

5. Echinacea

This herbal supplement is thought to enhance immune function and may reduce the duration of viral illnesses when taken at the onset of symptoms.

6. Probiotics

A healthy gut microbiome supports immune function. Probiotic supplements or fermented foods like kefir and sauerkraut can help maintain gut health.

Don’t Forget the Role of Stress and Rest

Shingles often strikes when you’re run-down or stressed. A strong immune system needs more than good food and supplements—it thrives on quality sleep, regular physical activity, and stress management.

Try integrating:

Daily walks or yoga

Deep breathing exercises or meditation

A consistent sleep schedule

Time away from screens and constant stimulation

While diet and supplements aren’t a cure for shingles, they can support your body’s ability to resist or recover from an outbreak. If you’re at higher risk, due to age, chronic illness, or stress, it’s also worth talking to your GP about the shingles vaccine available on the NHS for people aged 65 and over or those with certain health conditions.

Nourish your body, nurture your nerves, and give your immune system every advantage in the fight against shingles.

You can also seek help from pharmacies under the Pharmacy First NHS scheme or by calling 111 in the UK.

Are Energy Drinks Really That Bad for You? And What Are the Healthier Alternatives?

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In today’s modern world, energy drinks have become the go-to pick-me-up for students, professionals, athletes, and even busy parents. 

With promises of improved focus, enhanced stamina, and a quick energy boost, they’re hard to resist. 

But are energy drinks really that bad for you? And if they are, what are some safer and more effective alternatives?

What's Inside an Energy Drink?

Most energy drinks contain a mix of:

Caffeine – anywhere from 80mg to over 300mg per can (a typical cup of coffee has about 95mg)

Sugar – often upwards of 20g per serving, though some are sugar-free

Taurine, B vitamins, guarana, ginseng – various ingredients marketed as performance-enhancing

While these ingredients may provide a temporary energy surge, they come with significant risks, especially when consumed in large quantities or combined with alcohol.

The Health Concerns

Experts have raised several red flags about energy drinks:

Heart problems: High caffeine levels can lead to elevated heart rate, raised blood pressure, and in extreme cases, heart rhythm issues.

Sleep disruption: Caffeine can remain in your system for up to 8 hours, interfering with sleep and leaving you more tired the next day.

Anxiety and jitters: Too much caffeine can cause nervousness, irritability, and even panic attacks in sensitive individuals.

Weight gain and dental health: The high sugar content can contribute to obesity and tooth decay.

Risk for teens and children: The NHS warns against energy drink consumption in under-16s, and many UK supermarkets have banned sales to minors.

So... Are They Really That Bad?

Occasional consumption in moderation may not cause harm for healthy adults. However, if you're relying on energy drinks regularly to get through the day, it's a sign your energy levels may need addressing in a more sustainable way.

Healthier Alternatives for a Quick Energy Boost

If you're looking to avoid the crash-and-burn of energy drinks, here are some safer options to keep your energy up:

Water

Dehydration is one of the most common causes of fatigue. A big glass of cold water can do wonders for alertness.

Green or Black Tea

Lower in caffeine than coffee or energy drinks, and rich in antioxidants. Green tea in particular offers a gentler, longer-lasting energy lift.

A Handful of Nuts or Seeds

Packed with healthy fats and protein, these can stabilise blood sugar and offer a slow-release energy source.

Banana or Apple

Natural sugars combined with fibre and nutrients make fruit an ideal energy snack.

A Short Walk or Fresh Air

Sometimes physical movement is the best way to kick-start your brain. Even 10 minutes can help.

Cold Shower or Face Splash

Stimulates circulation and sharpens mental focus.

B Vitamins from Food

Instead of relying on synthetic blends, eat foods rich in B vitamins such as eggs, spinach, legumes, and whole grains for long-term energy support.

In Summary

Energy drinks may deliver a temporary buzz, but the risks, especially for young people, shouldn't be ignored. Though they’re not inherently evil, but they’re far from essential. When you need a lift, consider turning to more natural and less risky methods.

The Latest Health Trends – Is Broccoli Juice the New Superfood?

In the ever-evolving world of health and wellness, new trends seem to pop up every week. The latest buzz? Broccoli juice. 

Touted by influencers and wellness gurus as a miracle drink packed with antioxidants, vitamins, and detoxifying powers, it has sparked a mix of curiosity, enthusiasm and scepticism.

But is broccoli juice actually good for you? And do any of these health claims stand up to scrutiny?

Let’s explore what’s really behind this green health trend, and a few others worth noting.

Broccoli Juice  A Superfood in a Glass?

Broccoli is well-known as a nutrient-dense vegetable. It’s rich in:

Vitamin C for immune support

Folate vital for cell function and tissue growth

Vitamin K essential for bone health and blood clotting

Sulforaphane a potent antioxidant with potential cancer-fighting properties

By juicing broccoli, you're essentially concentrating those nutrients into a more easily absorbed form. But the big question is: does it work?

The Good News:

Broccoli juice can be a quick way to boost your intake of micronutrients.

It may help reduce inflammation due to the high levels of antioxidants.

Some small-scale studies suggest sulforaphane could help support detoxification in the liver.

The Not-So-Good:

Juicing broccoli removes most of the fibre, which is crucial for digestive health and blood sugar control.

Drinking it raw can cause bloating or wind for some people, especially those with IBS.

The taste is strong and often requires mixing with other veg or fruits like apples or carrots to make it palatable.

Other Trending Health Elixirs

Garlic Shots

Raw garlic shots are said to be antiviral and heart-healthy. While garlic does have antimicrobial and cholesterol-lowering properties, it’s potent and can irritate the stomach lining if consumed excessively.

Mushroom Coffee

A mix of coffee and medicinal mushrooms (like lion’s mane or chaga) is trending for boosting focus and immunity. Early research is promising, but it’s not a replacement for medical treatments.

Celery Juice

Still hanging around the health scene, celery juice is thought to reduce bloating and support digestion. There’s little hard evidence, but it’s hydrating and high in potassium.

Do These Trends Work?

As with most health trends, the key is moderation and context. Broccoli juice and its trending companions aren’t miracle cures, but they can complement a healthy lifestyle. It’s important to:

Focus on whole foods where possible

Ensure your diet is balanced and varied

Not rely on any single food or drink for health or detoxification

Bottom Line

Broccoli juice is packed with nutrients and may offer health perks, but it’s no substitute for eating a varied diet with plenty of whole vegetables. If you enjoy it and it fits your lifestyle, go for it – but don’t be swayed by hype alone. Trends can inspire us to make healthier choices, but science, not social media, should guide the way.

Would you try broccoli juice? Or have you already? Let us know your thoughts in the comments below!

Multivitamins vs Individual Supplements – What’s Right for You?

Should you take a multivitamin or individual nutrients? We explore both options.

Introduction:

With so many choices, deciding between multivitamins and targeted supplements can be tricky. Here’s how to choose.

Pros of Multivitamins:

Convenient

Cost-effective

Covers nutritional gaps

Pros of Individual Supplements:

Personalised to your needs

Often higher dosages

Better for targeting specific issues

Conclusion:

If you’re generally healthy, a multivitamin may be sufficient. But if you’re addressing a specific concern, targeted supplements may be more effective.

10 Essential Vitamins for Daily Health Support

Discover the top 10 essential vitamins that support your daily health, with advice on benefits and dosages.

Getting the right vitamins every day is crucial for your energy, immunity, and long-term well-being. Here are 10 essential vitamins everyone should consider.

1. Vitamin D – Supports bones, immunity, and mood. Take daily, especially in winter. Best taken with food containing fat.

2. Vitamin C – Aids immunity and collagen production. Water-soluble and can be taken any time.

3. Vitamin B12 – Needed for energy and nerve health. Ideal for vegetarians and vegans.

4. Vitamin B6 – Helps with energy, hormones, and brain function.

5. Vitamin A – Supports vision, skin and the immune system.

6. Vitamin E – An antioxidant that helps fight oxidative stress.

7. Vitamin K2 – Works with vitamin D to support bones and arteries.

8. Folate (Vitamin B9) – Crucial during pregnancy and for heart health.

9. Niacin (Vitamin B3) – Supports energy production and skin.

10. Biotin (Vitamin B7) – Promotes healthy skin, nails and hair.

Closing Tip: Use a good-quality multivitamin if you're unsure of your intake.

The Surprising Benefits of Drinking Beer – In Moderation

Beer has long been a popular beverage across the globe, especially in the UK where pub culture is an integral part of social life. 

While excessive consumption can certainly have negative effects, moderate beer drinking can actually offer several surprising health and lifestyle benefits. 

Here's a closer look at why enjoying a pint or two might not just be enjoyable – it could be good for you too.

1. Rich in Nutrients

Beer contains more nutrients than you might expect. A standard pint can include:

B vitamins such as B6, B12, riboflavin, niacin, and folate

Minerals like magnesium, potassium, and phosphorus

Silicon, which is important for bone health

Unfiltered or craft beers tend to retain even more of these beneficial compounds than mass-produced lagers.

2. Good for the Brain (in Small Amounts)

Several studies have shown that light to moderate alcohol consumption, particularly beer and wine, may reduce the risk of cognitive decline and dementia in older adults. Antioxidants such as xanthohumol, found in hops, are thought to have neuroprotective effects.

3. Heart Health Support

Moderate beer consumption has been linked to a lower risk of heart disease. Beer can increase HDL cholesterol (the "good" cholesterol) and help prevent clot formation. Some researchers suggest beer drinkers may have a slightly reduced risk of heart attacks and strokes compared to teetotallers, though moderation is key.

4. Boosts Bone Strength

Beer is a good source of dietary silicon, which is important for building and maintaining strong bones. Studies suggest that moderate beer drinkers may have a higher bone mineral density, potentially reducing the risk of osteoporosis in later life.

5. Social and Mental Wellbeing

Let’s not forget the social benefits. Meeting friends for a pint can help reduce stress, build friendships, and create a sense of community. While beer shouldn’t be your only method of relaxation, sharing a drink in good company can lift your mood and support mental health.

6. Beer Can Aid Digestion

Certain styles of beer, particularly those high in hops such as IPAs, may stimulate gastric acid production, aiding digestion. The presence of soluble fibre in some beers (particularly darker brews) also helps with gut health and regularity.

The Key is Moderation

While beer offers some benefits, it's important to remember that:

Excessive consumption leads to liver damage, obesity, and addiction.

UK guidelines recommend no more than 14 units per week (about 6 pints of average-strength beer), spread over several days.

Non-drinkers shouldn’t feel pressured to start drinking for health reasons,– these benefits are modest and can be obtained through other means.

Last orders, sorry, thoughts

Beer, when enjoyed responsibly, can be more than just a refreshing drink. From nutrients and bone health to heart protection and social connection, a well-earned pint might just be doing you more good than you thought. 

So next time you raise your glass, do so with the knowledge that you might be toasting to your health.

Betrlife Health Launches Bioavailable Multivitamin Designed for Better Absorption

UK wellness brand Betrlife Health has launched a comprehensive bioavailable multivitamin, carefully formulated with methylated vitamins and chelated minerals to help support daily nutritional needs and improve nutrient absorption, particularly for people with chronic conditions and absorption challenges, including those living with Crohn’s disease or ulcerative colitis.

Many standard multivitamins use cheaper, less effective forms of vitamins and minerals that the body struggles to absorb properly. Betrlife Health’s new formula focuses on bioavailability, using nutrients in their most active, easily absorbed forms.

“Too many people waste money on vitamins their bodies can’t fully use,” Liam Robertson, founder of Betrlife Health told That's Food and Drink. 

“Our goal was to create a daily multivitamin that’s gentle on the gut and provides nutrients in bioavailable, methylated, and chelated forms for better absorption. We’ve also ensured it aligns with the British Dietetic Association’s general guidance on common nutrient gaps, which can be especially important for people with conditions like Crohn’s disease, ulcerative colitis, or other forms of IBD.”

Betrlife Health’s flagship multivitamin includes:

Bioavailable Calcium Folate (5-MTHF)

Methylated Vitamin B12 (Methylcobalamin)

Chelated Magnesium, Iron, and Zinc

Selenium and Vitamin D3

All ingredients are chosen for optimal absorption and minimal digestive discomfort, supporting overall wellbeing naturally.

The Betrlife Bioavailable Multivitamin is available now at www.betrlifehealth.com and delivers all over the UK.

Why Vitamin B12 Deficiency Can Be a Serious Issue

Vitamin B12, also known as cobalamin, is an essential nutrient your body needs to function properly. 

It plays a crucial role in red blood cell formation, neurological function, and DNA synthesis. 

Despite its importance, vitamin B12 deficiency is surprisingly common — and it can lead to serious health complications if left untreated.

What Causes Vitamin B12 Deficiency?

There are several reasons why someone might become deficient in B12:

Dietary deficiencies – Those who follow a vegan or vegetarian diet are at higher risk, as B12 is found almost exclusively in animal products such as meat, fish, eggs, and dairy.

Absorption problems – Conditions such as pernicious anaemia, coeliac disease, Crohn’s disease, or certain gastrointestinal surgeries can interfere with B12 absorption.

Ageing – As we age, our ability to absorb B12 from food naturally decreases.

Medication use – Long-term use of certain medications, such as proton pump inhibitors (PPIs), metformin, or antacids, can impact absorption.

Symptoms of Vitamin B12 Deficiency

Vitamin B12 deficiency can be sneaky. Early symptoms are often mild and easy to dismiss. However, if the deficiency progresses, symptoms can become severe and even irreversible.

Common symptoms include:

Fatigue and weakness

Pale or jaundiced skin

Pins and needles (paraesthesia)

Mouth ulcers and glossitis (a swollen, inflamed tongue)

Shortness of breath and dizziness

Blurred vision

Mood changes, irritability, or depression

Memory loss or cognitive difficulties

Unsteady movements and balance issues

Left untreated, vitamin B12 deficiency can lead to permanent nerve damage, neurological problems, and megaloblastic anaemia, where red blood cells become too large and can't function properly.

Why It’s Especially Important in Certain Populations

Certain groups are more vulnerable to B12 deficiency and should monitor their levels closely:

Vegans and vegetarians: Without fortified foods or supplements, plant-based diets may lack sufficient B12.

Older adults: Absorption issues become more prevalent with age.

People with gastrointestinal disorders: Diseases like Crohn’s or those who have undergone bariatric surgery can affect B12 uptake.

Pregnant women: Deficiency can impact the baby’s development and increase the risk of neural tube defects.

How to Prevent and Treat B12 Deficiency

Dietary sources of B12 include beef, liver, fish, dairy, and eggs. Fortified cereals and plant milks can also help.

For those at risk, B12 supplements are a safe and effective way to prevent deficiency. These come in tablet form, sublingual (under the tongue), or via injections in more severe cases. The NHS may prescribe B12 injections if deficiency is due to absorption issues or pernicious anaemia.

When to See a Doctor

If you experience ongoing fatigue, memory issues, mood changes, or any of the symptoms listed above, speak to your GP. A simple blood test can diagnose a B12 deficiency, and early detection is key to preventing long-term damage.

In Summary

Vitamin B12 deficiency is more common than many realise and can have significant, even permanent, effects on your health if not addressed. With the right awareness, dietary adjustments, and medical support, it is entirely manageable. Whether you follow a plant-based diet or simply want to protect your wellbeing, understanding the role of B12 could make a huge difference to your long-term health.

Beat the Burnout: Foods and Supplements That Help Fight Fatigue – Including Post-Viral Fatigue Syndrome

Feeling tired is often brushed off as normal – but persistent fatigue can signal something deeper, especially after a viral illness. 

Many people recovering from viruses such as glandular fever, flu, or COVID-19 experience lingering exhaustion, a condition often referred to as post-viral fatigue syndrome (PVFS) or long COVID. 

Fortunately, a supportive diet and targeted supplements can make a real difference.

Here’s a guide to foods and nutrients that may help you get your energy back – naturally and sustainably.

Power Foods That Fuel Your Body

1. Oily Fish (Salmon, Mackerel, Sardines)

Packed with omega-3 fatty acids and B vitamins, these support brain health and reduce inflammation – often elevated in PVFS.

2. Leafy Greens (Spinach, Kale, Swiss Chard)

Rich in magnesium and iron, two vital nutrients for energy production and muscle function.

3. Whole Grains (Oats, Brown Rice, Quinoa)

Complex carbs provide slow-releasing energy and support blood sugar stability – no more post-lunch crashes!

4. Eggs

A powerhouse of protein, vitamin B12, and choline, eggs help with muscle repair and cognitive clarity.

5. Bananas

Great for a quick energy boost thanks to natural sugars, potassium and vitamin B6 – ideal for mid-morning slumps.

6. Nuts & Seeds (Pumpkin Seeds, Walnuts, Chia Seeds)

Magnesium, iron, healthy fats, and protein in one snack – perfect for fighting fatigue throughout the day.

Soothing Drinks for Recovery

1. Herbal Teas (Peppermint, Ginger, Ashwagandha)

Gently support digestion and stress regulation – important for those whose fatigue is tied to adrenal burnout or anxiety.

2. Beetroot Juice

High in nitrates that may improve blood flow and oxygen delivery to muscles and the brain.

3. Bone Broth

Rich in amino acids, minerals and collagen – ideal for gut health and immune support post-virus.

Supplements That May Help

Always speak with a GP or nutritionist before adding new supplements, especially if you’re managing a health condition. But many people find benefit from:

1. Vitamin B12

Vital for energy production. Consider especially if you’re vegetarian, vegan or over 50.

2. Iron (with Vitamin C for absorption)

Low iron = low energy. If you feel constantly cold, breathless or weak, it may be worth testing your iron levels.

3. Magnesium

Helps with sleep, muscle recovery and relaxation – a common deficiency in those under prolonged stress.

4. Coenzyme Q10 (CoQ10)

This antioxidant plays a key role in energy generation at the cellular level. Some studies link it to reduced fatigue in chronic fatigue syndrome.

5. L-Carnitine

Supports energy metabolism and may help with exercise recovery – useful if post-viral fatigue has affected physical stamina.

6. Adaptogenic Herbs (Rhodiola Rosea, Ashwagandha)

These natural stress-supporters help regulate cortisol and may help fight mental and physical burnout.

Don’t Forget: Rest Is Still the Foundation

While diet and supplements are powerful tools, true recovery from fatigue – especially post-viral – needs a whole-body approach:

Prioritise sleep

Build gentle movement into your day

Avoid overstimulation

Stay hydrated

Give your body time

🔗 Related Post on That’s Food and Drink:

Beating fatigue, particularly after a viral illness, isn’t about quick fixes – it’s about rebuilding. Through nutrient-dense meals, strategic supplements, and listening to your body, you can find your way back to vitality.

If you've recovered from a virus and still feel exhausted, don't ignore it.Speak with a healthcare professional – and consider adding some of these fatigue-fighting foods and nutrients to your routine.

Could Vitamin D Supplements Help You Live Three Years Longer? Here's What the Latest Research Says

There’s long been buzz around the health benefits of vitamin D — from supporting immune function to keeping bones strong. 

But now, recent reports suggest that taking vitamin D supplements could actually help extend your life by up to three years. 

That’s a bold claim — so what’s behind it, and should we all be reaching for the supplements?

What the Research Found

A new review of clinical studies and long-term health data has found that individuals with adequate levels of vitamin D — whether naturally or through supplementation — may have a lower risk of premature death. The researchers found a significant correlation between higher vitamin D levels and increased life expectancy, particularly in older adults.

In fact, the most eye-catching finding from the report is that regular vitamin D supplementation could potentially extend lifespan by around three years. While the exact mechanisms are still being studied, the vitamin appears to play a key role in reducing the risk of chronic diseases like heart disease, diabetes, and certain cancers — all of which impact longevity.

Why Is Vitamin D So Important?

Often referred to as the “sunshine vitamin,” vitamin D is unique in that our bodies produce it when exposed to sunlight. It helps regulate calcium and phosphate in the body — essential for healthy bones, teeth, and muscles. But research increasingly shows its influence goes beyond just skeletal health. Low vitamin D levels have been linked to:

Weakened immune response

Increased inflammation

Higher risk of respiratory illnesses

Depression and cognitive decline

As we age, our ability to synthesise vitamin D from sunlight diminishes, and modern lifestyles — more time indoors, more sunscreen use — mean deficiency is becoming more common, even in younger populations.

Should You Start Taking Supplements?

If you live in the UK, you may already be familiar with NHS guidance recommending vitamin D supplements during the autumn and winter months, when sunlight exposure is limited. The general recommendation is 10 micrograms (400 IU) per day for most people.

However, before starting any new supplement regimen, it’s best to speak with your GP or a pharmacist — especially if you have underlying health conditions or take other medications. Too much vitamin D can lead to side effects like nausea, kidney problems, or calcium build-up.

Natural Ways to Boost Vitamin D

If you're not keen on popping pills, there are other ways to boost your levels naturally:

Get outside: Aim for short periods of sun exposure (15–30 minutes) on your face and arms a few times a week, ideally between April and September in the UK.

Eat vitamin D-rich foods: Fatty fish (like salmon and mackerel), egg yolks, liver, and fortified foods (such as cereals and plant-based milks) are good dietary sources.

Check your levels: If you're concerned, a simple blood test can measure your vitamin D levels. Your GP can advise on testing and whether supplementation is necessary.

The Bottom Line

While the idea of extending your life by three years with a simple daily supplement sounds too good to be true, there’s growing evidence that maintaining healthy vitamin D levels could indeed be one of the keys to a longer, healthier life.

More research is needed to confirm the exact impact, but for now, ensuring you’re not deficient in vitamin D seems like a wise — and easy — step towards better health and longevity.

Have you had your vitamin D levels checked recently? Do you take supplements or prefer natural sources? Share your thoughts in the comments below!

Managing Adult ADHD: Therapies, Treatments, and Supplements That Can Help

Attention Deficit Hyperactivity Disorder (ADHD) isn’t just a childhood condition — many adults experience its challenges daily, often without even knowing why focus, organisation, and motivation can be so difficult. 

Whether you've been formally diagnosed or recognise symptoms that align with ADHD or similar neurodivergent traits, there are a range of strategies that may help. 

This post explores both conventional and complementary approaches, from medical treatments to natural supplements and therapeutic techniques.

1. Medical Treatments

For many adults, medical treatment can be an essential part of managing ADHD.

Stimulant medications such as methylphenidate (e.g., Ritalin, Concerta) or amphetamine-based options (e.g., Elvanse, previously known as Vyvanse) are commonly prescribed. These improve dopamine and norepinephrine activity in the brain, which are often underactive in people with ADHD.

Non-stimulant medications, like atomoxetine (Strattera), guanfacine or bupropion, may be preferred for those with side effects from stimulants or co-existing conditions like anxiety or high blood pressure.

Medication should always be overseen by a healthcare professional, with regular reviews to ensure the best results and minimal side effects.

2. Therapies and Coaching

Therapeutic support can be especially helpful when combined with medication — or on its own.

Cognitive Behavioural Therapy (CBT): Tailored CBT for ADHD focuses on restructuring unhelpful thought patterns and developing practical strategies for time management, organisation, and emotional regulation.

ADHD Coaching: Professional ADHD coaches work one-on-one with clients to help them build routines, improve focus, and set achievable goals.

Mindfulness-Based Stress Reduction (MBSR): Practising mindfulness can improve attention, reduce impulsivity, and help regulate emotional responses.

Occupational Therapy: Useful for those who need support structuring their environment or adapting work/life tasks to suit their cognitive style.

3. Lifestyle Changes That Support Focus and Mental Clarity

Sometimes, the most impactful changes are the simplest.

Routine and Structure: Keeping a consistent sleep schedule, using planners or visual schedules, and setting reminders can significantly reduce mental clutter.

Exercise: Regular movement, especially aerobic activity, has been shown to boost executive functioning and reduce symptoms of inattention.

Diet: Balanced blood sugar and consistent protein intake throughout the day can help manage focus and energy levels. Consider reducing sugar and highly processed foods that may exacerbate symptoms.

4. Vitamins and Supplements

While supplements aren’t a cure, they may offer support — particularly when dietary intake is insufficient. Always check with a healthcare provider before starting any new supplements, especially if you’re on medication.

Omega-3 Fatty Acids (EPA & DHA): Found in fish oil, omega-3s support brain health and have been associated with reduced ADHD symptoms in some studies.

Magnesium: May help with restlessness, irritability, and sleep, especially in those who are deficient.

Zinc: Plays a role in neurotransmitter function and may support dopamine regulation.

Iron (especially Ferritin levels): Low iron stores have been linked to increased ADHD symptoms — supplementation should only be considered with a blood test and medical advice.

Vitamin D: Essential for mood regulation and immune function; deficiency is common in the UK, especially during winter.

L-Tyrosine: An amino acid that supports dopamine production — some people find it helps with mental clarity and motivation.

5. Alternative and Emerging Therapies

Neurofeedback: A non-invasive therapy where individuals learn to regulate brainwave activity. Though research is ongoing, some report improved attention and emotional regulation.

Light therapy: Especially useful for those who also struggle with seasonal affective disorder (SAD) or disrupted sleep cycles.

Herbal supplements: Options like Rhodiola rosea, Ginkgo biloba, and Panax ginseng have anecdotal support for improving mental energy and focus, but should be used with caution and professional input.

Final Thoughts

Managing ADHD and similar neurodivergent conditions is not about trying to "fix" who you are — it's about discovering what works best for your brain and building a life around your strengths. With the right combination of therapies, routines, and support (including the occasional supplement), it's absolutely possible to thrive.

Have you tried any of these approaches or found other strategies helpful? Share your experience in the comments — your insights might just help someone else on a similar journey.

Food Supplements and Other Supplements That May Help with Shingles: Natural Support for a Painful Condition

Shingles, also known as herpes zoster, is a painful skin rash caused by the reactivation of the varicella-zoster virus, the same virus responsible for chickenpox. 

While it can affect anyone who has had chickenpox, shingles is more common in older adults and those with weakened immune systems.

Alongside antiviral medications prescribed by healthcare professionals, some people look to supplements for additional support. 

Though no supplement can cure shingles, certain vitamins and natural remedies may help strengthen the immune system, reduce inflammation, and ease discomfort. Here’s a look at some of the most promising options.

1. Vitamin B12

Vitamin B12 is vital for nerve health, and a deficiency can worsen nerve-related pain. Some studies suggest that B12—especially in the form of methylcobalamin—may help relieve the nerve pain associated with shingles and postherpetic neuralgia (PHN), a common complication where pain lingers after the rash clears.

Suggested form: Methylcobalamin lozenges 

Note: Always consult your GP before high-dose supplementation.

2. L-Lysine

L-Lysine is an amino acid that may help inhibit the replication of herpes viruses, including the one that causes shingles. It's thought to work best when taken at the earliest signs of an outbreak.

Suggested dosage: 1,000–3,000 mg daily (short-term use)

Caution: Long-term use can lead to amino acid imbalances—consult your healthcare provider.

3. Vitamin C

A powerful antioxidant, vitamin C supports immune function and helps combat viral infections. Some evidence suggests that high doses may shorten the duration of shingles and reduce the severity of symptoms.

Suggested dosage: 1,000–2,000 mg daily

Tip: Liposomal or buffered vitamin C may be gentler on the stomach.

4. Zinc

Zinc plays a crucial role in immune response. Low levels are associated with poor wound healing and increased susceptibility to infections. Supplementing with zinc during a shingles outbreak may help your body recover more quickly.

Suggested dosage: 20–40 mg daily for a short period

Note: Excessive zinc can interfere with copper absorption.

5. Lemon Balm (Melissa officinalis)

This calming herb has antiviral properties and can be applied topically or taken as a tea. Lemon balm creams may help soothe the rash and promote healing when used early.

How to use: Apply lemon balm cream to affected areas 2–3 times daily

Alternative: Drink lemon balm tea to support relaxation and immune health

6. Magnesium

Shingles can cause nerve pain that lingers long after the rash disappears. Magnesium supports nerve function and may ease nerve-related discomfort and muscle tension.

Suggested dosage: 200–400 mg daily (magnesium glycinate or citrate forms are well-absorbed)

Bonus: May also help improve sleep during an outbreak.

7. Probiotics

Stress and antiviral medication can disrupt the gut microbiome. A healthy gut supports immunity, and probiotics may help rebalance your digestive system during and after a shingles episode.

Suggested strains: Lactobacillus rhamnosus, Lactobacillus acidophilus, Bifidobacterium longum

A Word of Caution

Before starting any new supplement—especially if you're taking prescription medications or have underlying health conditions—consult your GP or a qualified nutritionist. Supplements can interact with drugs or be inappropriate for certain individuals.

Final Thoughts

Shingles can be a distressing and painful experience, but supporting your body with the right nutrition and supplements may help ease symptoms and promote recovery. Pair these natural aids with plenty of rest, hydration, and a gentle skincare routine to support your healing journey.

Recovering from the Dreaded Flu: Best Foods and Supplements to Boost Healing

Flu season can be brutal, and if you’ve been struck down by one of the nasty bugs going around, you’re probably looking for ways to recover as quickly as possible. 

While rest and hydration are important, the right foods and supplements can help your body bounce back faster. Here’s a guide to the best nutritional support for flu recovery.

Flu Recovery Superfoods

1. Bone Broth

A time-honoured remedy, bone broth is rich in minerals, collagen, and amino acids that support gut health, boost immunity, and help keep you hydrated. It’s also gentle on the stomach, making it ideal when you have little appetite.

2. Garlic

Garlic has potent antiviral, antibacterial, and anti-inflammatory properties. It contains allicin, which has been shown to enhance the immune response. Add fresh garlic to soups, teas, or honey for extra flu-fighting benefits.

3. Ginger

Ginger helps ease nausea, soothes sore throats, and reduces inflammation. Enjoy it in a warm tea with honey and lemon to ease congestion and promote healing.

4. Citrus Fruits

Oranges, lemons, and grapefruits are packed with vitamin C, which helps reduce the duration of colds and flu. Their antioxidant properties also support the immune system in fighting off infection.

5. Honey

A natural antibacterial and antiviral food, honey soothes sore throats, suppresses coughs, and provides energy. Raw honey is particularly effective, and a spoonful before bed can help ease nighttime coughing.

6. Turmeric

Curcumin, the active compound in turmeric, has powerful anti-inflammatory properties. Combine it with black pepper to enhance absorption and add it to warm milk or soups for an immune-boosting tonic.

7. Leafy Greens

Spinach, kale, and Swiss chard are packed with vitamins A, C, and E, as well as antioxidants that support immune function and help reduce inflammation caused by illness.

8. Bananas

Easy to digest and full of potassium, bananas help replenish electrolytes lost due to fever, vomiting, or sweating. They also provide natural energy to keep you going as you recover.

9. Yoghurt & Fermented Foods

Probiotic-rich foods such as yoghurt, sauerkraut, and kimchi help restore gut health, which plays a major role in overall immunity. Choose natural yoghurt with live cultures for the best effect.

10. Oily Fish

Salmon, mackerel, and sardines are rich in omega-3 fatty acids, which help reduce inflammation and support lung function – essential for flu recovery.

Top Supplements for Flu Recovery

1. Vitamin C

This well-known immune booster helps reduce the severity and duration of flu symptoms. High-dose vitamin C supplementation (1000mg daily) can provide extra support when recovering.

2. Vitamin D

Often overlooked, vitamin D plays a vital role in immune function. If you’re stuck indoors recovering, supplementing with vitamin D3 can help strengthen your immune response.

3. Zinc

Zinc is essential for immune function and can help shorten the duration of flu symptoms when taken early. It also supports tissue repair, which is important when your body is fighting off infection.

4. Elderberry

Elderberry extract has antiviral properties and has been shown to help reduce the severity and length of flu symptoms. Elderberry syrup or capsules can be taken as a natural flu remedy.

5. Echinacea

A herbal remedy often used to prevent colds and flu, echinacea can also help reduce symptoms and speed up recovery when taken at the first signs of illness.

6. N-Acetylcysteine (NAC)

NAC helps break down mucus, making it easier to clear congestion, and supports lung health. It also boosts glutathione, a powerful antioxidant that aids recovery.

7. Probiotics

Since flu viruses can disrupt gut health, probiotics help restore balance and strengthen the immune system, making them a great addition to your recovery plan.

8. Magnesium

Magnesium supports muscle relaxation and helps improve sleep, which is crucial for healing. It also reduces stress levels, which can further support immune function.

Additional Recovery Tips

Stay Hydrated – Drink plenty of water, herbal teas, and broths to prevent dehydration and flush out toxins.

Get Plenty of Rest – Your body needs extra sleep to fight off the virus, so don’t be afraid to take naps and prioritise rest.

Use a Humidifier – Keeping the air moist can help ease congestion and soothe irritated sinuses.

Try Steam Inhalation – A bowl of hot water with essential oils like eucalyptus or peppermint can provide relief from nasal congestion.

Avoid Sugar & Processed Foods – Sugar can weaken the immune system, so focus on whole, nutrient-dense foods instead.

Final Thoughts

Recovering from the flu can be a slow process, but with the right foods and supplements, you can give your body the best chance of a speedy recovery. Prioritise rest, stay hydrated, and nourish yourself with immune-boosting ingredients to get back on your feet as soon as possible.

What are your go-to remedies when battling the flu? Let us know in the comments below!

Combating Post-Viral Fatigue: Foods, Drinks, and Supplements to Support Recovery

Post-viral fatigue can leave you feeling drained, foggy, and struggling to get through the day. 

Whether you are recovering from a recent illness or dealing with lingering fatigue, nourishing your body with the right foods, drinks, and supplements can play a crucial role in your recovery. 

Here’s a guide to natural ways to support your energy levels and overall well-being.

And yes, my wife and I are going through this list in order to beat our post viral fatigue!

Nutrient-Dense Foods for Recovery

1. Protein-Rich Foods

Protein is essential for repairing tissues and supporting immune function. Include:

Lean meats like chicken and turkey

Oily fish such as salmon and mackerel (rich in omega-3s)

Eggs, tofu, and legumes

Nuts and seeds for healthy fats and protein

2. Complex Carbohydrates

Carbohydrates provide a steady source of energy. Opt for:

Whole grains like quinoa, oats, and brown rice

Sweet potatoes for fibre and vitamins

Legumes such as lentils and chickpeas for a balanced energy boost

3. Antioxidant-Rich Foods

Antioxidants help combat inflammation and oxidative stress. Include:

Berries like blueberries, raspberries, and strawberries

Dark leafy greens such as spinach and kale

Brightly coloured vegetables like carrots and peppers

4. Healthy Fats

Good fats support brain health and energy levels. Try:

Avocados for monounsaturated fats

Olive oil for its anti-inflammatory properties

Nuts like walnuts and almonds

Hydrating and Restorative Drinks

1. Herbal Teas

Herbal teas can help soothe the body and provide immune-boosting benefits. Recommended options include:

Ginger tea for anti-inflammatory properties

Peppermint tea to aid digestion

Green tea for a gentle caffeine boost and antioxidants

2. Bone Broth

Rich in collagen, amino acids, and minerals, bone broth supports gut health and immune function.

3. Fresh Smoothies

Blending nutrient-dense ingredients like spinach, banana, Greek yoghurt, and chia seeds can provide a convenient energy boost.

4. Coconut Water

A natural source of electrolytes to help combat dehydration and fatigue.

Supplements to Aid Recovery

1. Vitamin C

Supports the immune system and reduces inflammation. Citrus fruits, red peppers, and broccoli are great dietary sources.

2. Vitamin D

Essential for energy levels and immune function, especially if you have limited sun exposure. Consider supplementation if needed.

3. Magnesium

Helps with muscle recovery, relaxation, and reducing fatigue. Found in nuts, seeds, and leafy greens.

4. B Vitamins

B-complex vitamins, particularly B12 and B6, help combat fatigue and improve brain function. Good sources include eggs, dairy, and fortified foods.

5. Omega-3 Fatty Acids

These support brain health and reduce inflammation. Found in oily fish or taken as a fish oil supplement.

6. Adaptogens

Herbs such as ashwagandha and rhodiola can help the body manage stress and improve resilience to fatigue.

Additional Lifestyle Tips

Prioritise Rest – Allow your body ample time to recover by getting quality sleep.

Gentle Movement – Low-impact activities like walking or yoga can help boost circulation without overexerting yourself.

Manage Stress – Practising mindfulness or breathing exercises can aid recovery.

Post-viral fatigue can be challenging, but by nourishing your body with the right nutrients and supporting your recovery holistically, you can gradually regain your energy and well-being.

World Osteoporosis Day: Raising Awareness for Bone Health and Prevention

World Osteoporosis Day, observed annually on 20th October, is a global initiative aimed at raising awareness about osteoporosis, a silent condition that weakens bones, making them fragile and prone to fractures. 

As people age, the risk of developing osteoporosis increases, especially for postmenopausal women and older men. 

While genetics and lifestyle choices play significant roles in its development, there are practical ways to help protect and strengthen bones, including focusing on a bone-healthy diet and taking appropriate supplements.

The Importance of Bone Health

Osteoporosis is often called the "silent disease" because it progresses without obvious symptoms until a fracture occurs. Common fracture sites include the hip, spine, and wrist, with hip fractures often resulting in long-term disability and reduced quality of life. Preventing and managing osteoporosis is crucial for maintaining independence and well-being as we age.

A balanced diet rich in specific nutrients, combined with regular weight-bearing exercise and supplements when needed, can help reduce the risk of osteoporosis. Let’s explore which foods and supplements can best support bone health.

Foods That Promote Strong Bones

Dairy Products Dairy products like milk, cheese, and yoghurt are well-known for their high calcium content, which is essential for maintaining bone density. For those who are lactose intolerant or vegan, fortified plant-based milks like almond, soy, or oat milk offer good alternatives.

Leafy Green Vegetables Dark, leafy greens such as kale, spinach, and collard greens are excellent plant-based sources of calcium. They also contain vitamin K, which plays a role in bone metabolism.

Oily Fish Fish like salmon, mackerel, and sardines are rich in both calcium and vitamin D, the latter of which is necessary for calcium absorption. They also contain omega-3 fatty acids, which have anti-inflammatory properties that may support overall bone health.

Nuts and Seeds Almonds, chia seeds, and flaxseeds provide healthy fats and calcium, while walnuts offer a good source of magnesium, which helps in calcium absorption and bone formation.

Tofu and Other Soy Products Tofu, tempeh, and other soy-based foods are great for those looking for plant-based sources of calcium and protein, both of which are essential for maintaining bone mass.

Fortified Foods Certain foods like breakfast cereals, orange juice, and bread are fortified with calcium and vitamin D. These can be a convenient way to boost your intake of these key nutrients.

Supplements for Osteoporosis Prevention

While getting nutrients from food is ideal, supplements can play an essential role, especially for those who struggle to meet their daily requirements through diet alone. Here are some of the most effective supplements for bone health:

Calcium Supplements Calcium is the building block of bones, and many people, especially older adults, may not get enough from diet alone. Calcium supplements, such as calcium carbonate or calcium citrate, can help fill this gap. However, it is important to consult with a healthcare provider before starting supplements, as excessive calcium intake can lead to kidney stones and cardiovascular issues.

Vitamin D Vitamin D aids in the absorption of calcium and is vital for bone health. Sunlight is the best natural source of vitamin D, but during the autumn and winter months in the UK, many people don’t get enough. Vitamin D supplements, particularly vitamin D3, are often recommended to maintain optimal levels, especially for older adults.

Magnesium Magnesium plays a role in converting vitamin D into its active form, which then helps the body absorb calcium. A magnesium deficiency can impair bone formation and increase the risk of fractures. Supplements are available, but magnesium can also be found in leafy greens, nuts, seeds, and whole grains.

Vitamin K2 Vitamin K2 works in conjunction with calcium and vitamin D to ensure calcium is properly integrated into bones rather than being deposited in arteries. This vitamin is often found in fermented foods like natto (fermented soybeans) and some dairy products, though it may also be taken in supplement form.

Collagen Collagen is a protein that helps provide structure to bones, tendons, and cartilage. While collagen supplements are more commonly associated with skin health, some research suggests that they may help improve bone density, especially when combined with calcium and vitamin D.

Omega-3 Fatty Acids Omega-3 supplements, typically derived from fish oil, help reduce inflammation, which can be beneficial in managing osteoporosis and promoting overall joint health.

Lifestyle Tips for Managing Osteoporosis

While diet and supplements play a key role in bone health, lifestyle factors such as exercise are equally important. Weight-bearing exercises like walking, dancing, or strength training help stimulate bone growth and maintain bone density. Avoiding smoking and limiting alcohol intake are also critical, as both can weaken bones over time.

World Osteoporosis Day is an important reminder to take proactive steps toward protecting our bones. Whether you are already managing osteoporosis or looking to prevent it, making conscious dietary choices and considering appropriate supplements can make a significant difference in your bone health. By staying informed and adopting a bone-friendly lifestyle, you can reduce the risk of fractures and enjoy stronger, healthier bones well into later life.

Foods and Supplements That Can Help Improve Your Eyesight

Image courtesy Paul Diaconu from Pixabay

Good vision is something many of us take for granted, but as we age, maintaining sharp eyesight becomes increasingly important. 

I have worn glasses since I was 11 or 12 and developed cataracts in my mid 40s so am aware of the problems of eyesight from a personal perspective. All members if my family wear glasses or contact lenses.   

While genetics and age play a role in eye health, what we eat also has a significant impact. 

Fortunately, certain foods and supplements are known to support eye health, potentially improving eyesight and reducing the risk of common vision problems such as macular degeneration and cataracts.

In this blog post, we’ll explore the best foods and supplements to include in your diet to help keep your eyes healthy.

Foods That Improve Eyesight

A balanced, nutrient-rich diet is essential for eye health, and several key nutrients have been found to support good vision. Here are some foods packed with those nutrients that can help improve your eyesight:

1. Leafy Greens

Leafy green vegetables like spinach, kale, and collard greens are rich in lutein and zeaxanthin, two powerful antioxidants that help protect the eyes from harmful light, including ultraviolet (UV) rays. These antioxidants also play a role in reducing the risk of age-related macular degeneration (AMD) and cataracts.

Tip: Add a handful of spinach to your smoothies or salads for an easy eye-health boost.

2. Carrots

Carrots are famous for their vision-boosting benefits, and for good reason. They are packed with beta-carotene, a type of vitamin A that helps the retina and other parts of the eye function smoothly. Vitamin A is essential for maintaining the surface of the eye and preventing dry eyes.

Tip: Munch on raw carrots as a snack, or add them to soups, stews, and salads.

3. Citrus Fruits

Oranges, lemons, grapefruits, and other citrus fruits are high in vitamin C, which is a key nutrient for eye health. Vitamin C is an antioxidant that helps protect the eyes from oxidative stress and lowers the risk of cataracts and AMD.

Tip: Start your day with a fresh glass of orange juice or incorporate citrus fruits into your meals for an easy boost of vitamin C.

4. Fish High in Omega-3s

Fatty fish such as salmon, mackerel, tuna, and sardines are rich in omega-3 fatty acids, which are essential for maintaining healthy eyes, especially the retina. Omega-3s also help reduce dry eye symptoms by supporting the tear film, which keeps the eyes lubricated.

Tip: Aim to include fatty fish in your diet at least twice a week. If you’re not a fan of fish, consider taking an omega-3 supplement.

5. Eggs

Eggs are an excellent source of both lutein and zeaxanthin, as well as zinc and vitamin A, which help protect the cornea and improve night vision. These nutrients are vital for protecting the eyes from age-related damage and maintaining overall eye health.

Tip: Enjoy eggs as part of your breakfast or in salads, sandwiches, and other dishes.

6. Nuts and Seeds

Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are high in vitamin E, an antioxidant that helps protect the eyes from oxidative damage. Vitamin E has been shown to reduce the risk of cataracts and AMD, particularly when consumed alongside other antioxidants like vitamin C.

Tip: A small handful of almonds or sunflower seeds makes for a convenient and nutritious snack.

7. Sweet Potatoes

Sweet potatoes, like carrots, are rich in beta-carotene, which helps maintain good vision and overall eye health. Beta-carotene is converted into vitamin A in the body, which is crucial for preventing dry eyes and night blindness.

Tip: Swap regular potatoes for sweet potatoes in your meals for an added vision-boosting benefit.

8. Whole Grains

Whole grains like brown rice, oats, and whole-wheat bread contain nutrients like zinc and vitamin E that support eye health. Zinc, in particular, is important for maintaining the health of the retina and lowering the risk of night blindness.

Tip: Choose whole grains over refined grains to improve your diet’s overall nutrient density.

Supplements That Support Eye Health

In addition to eating a balanced diet, certain supplements can provide an extra boost to your eye health. Here are some of the most effective supplements to consider:

1. Lutein and Zeaxanthin

These two carotenoids are found in high concentrations in the retina and are crucial for protecting the eyes from harmful light and oxidative stress. Studies have shown that supplements containing lutein and zeaxanthin can reduce the risk of AMD and improve visual performance in low-light conditions.

2. Omega-3 Fatty Acids

As mentioned earlier, omega-3s are essential for maintaining eye moisture and preventing dry eyes. If you’re not getting enough omega-3s from your diet, supplements like fish oil or algae-based omega-3s can be beneficial.

3. Vitamin C

Vitamin C helps protect the eyes from damage caused by free radicals and supports the health of blood vessels in the eyes. Taking a vitamin C supplement can help ensure you’re getting enough of this crucial nutrient, especially if your diet is lacking in citrus fruits.

4. Vitamin E

This powerful antioxidant helps protect the cells of the eyes from oxidative damage, and studies suggest it can help reduce the risk of cataracts. A vitamin E supplement can be especially helpful for individuals at risk of eye conditions related to ageing.

5. Zinc

Zinc plays an important role in maintaining healthy vision and preventing conditions like night blindness. It also helps the body absorb vitamin A, which is crucial for eye health. Zinc supplements are commonly included in eye-health formulations to support retinal health.

6. Vitamin A

If you’re not getting enough vitamin A from foods like carrots and sweet potatoes, a supplement can help ensure you’re meeting your needs. Vitamin A is vital for preventing dry eyes and night blindness and keeping the cornea healthy.

Conclusion

Maintaining good eyesight isn’t just about regular eye check-ups—it’s also about nourishing your eyes from within. By including nutrient-rich foods like leafy greens, carrots, and fatty fish in your diet, and considering key supplements like omega-3s, lutein, and vitamin A, you can give your eyes the support they need to stay healthy.

Remember, your diet is just one part of the equation. Protecting your eyes from excessive screen time, UV rays, and ensuring proper rest are also essential steps in safeguarding your vision. A combination of good nutrition and healthy habits will go a long way in preserving your eyesight for years to come.

How diet and supplements can help master excessive sweating

Excessive sweating, or hyperhidrosis, can be uncomfortable and sometimes difficult to manage. 

While medical treatments are often necessary for severe cases, there are certain herbs, minerals, and supplements that are believed to help reduce excessive sweating. 

However, it’s important to consult with a healthcare professional before trying any new remedy, especially if you have underlying conditions. Here's a list of some potential options:

Herbs:

Sage

Sage tea or supplements are often recommended for reducing sweat production, as sage contains tannic acid, which has astringent properties that may help reduce sweating.

Witch Hazel

Often used topically, witch hazel contains tannins that can tighten the skin and reduce sweat production. It's typically applied to the skin in the form of wipes or lotions.

Schisandra

This herb, commonly used in traditional Chinese medicine, is thought to help with stress-related sweating and improve adrenal function, which may reduce sweating overall.

Black Cohosh

Sometimes used to manage menopausal symptoms, black cohosh may also help regulate body temperature and sweating, particularly in women experiencing hot flashes.

Chamomile

Known for its calming properties, chamomile may reduce anxiety-related sweating. It can be consumed as tea or used topically as a wash.

Minerals:

Magnesium

A deficiency in magnesium has been linked to excessive sweating. Taking magnesium supplements or consuming magnesium-rich foods (e.g., spinach, almonds, avocados) may help reduce sweat production.

Zinc

Zinc plays a role in regulating the body’s sweat glands. A zinc deficiency can contribute to excessive sweating, so supplementation may help, especially if a deficiency is identified.

Food Supplements:

Vitamin B Complex

B vitamins are important for maintaining a healthy nervous system. Excessive sweating can sometimes be linked to stress, and B vitamins, particularly B12 and B6, may help manage stress and reduce sweating.

Calcium

Calcium supplements may help regulate body temperature and reduce sweating, especially in cases related to menopause or hormonal imbalances.

Wheatgrass

Known for its high chlorophyll content, wheatgrass is believed to help neutralise acids in the body and reduce excessive sweating. It's available as a juice, powder, or capsule.

Green Tea Extract

Green tea contains antioxidants and astringent properties that may help reduce sweating when taken internally or applied topically.

L-Glutamine

This amino acid may help reduce anxiety and stress, which are common triggers for excessive sweating. It supports overall nervous system function, potentially minimising episodes of sweat.

Evening Primrose Oil

Often used for hormonal balance, evening primrose oil may help alleviate excessive sweating caused by hormonal changes, such as during menopause.

Final Thoughts:

While these herbs, minerals, and supplements may help manage excessive sweating, it's important to remember that individual results may vary. Addressing the root cause of hyperhidrosis, whether it’s hormonal imbalance, stress, or a medical condition, is key to long-term management. Always consult with a healthcare provider before starting any new supplements to ensure they’re appropriate for your situation.