5 top tips for dealing with arthritis and joint pain

5 top tips for dealing with arthritis and joint pain

November 24, 2017

According to official statistics published by the NHS, it is estimated that over 10 million people in the UK are living with arthritis. With the winter months often causing it to flare up for many of us, here are some top tips on pain management for arthritis.

 

Ditch the Sugar

High blood sugar levels, which are often caused by eating too many sweet, sugary and processed foods, can damage your joints through a process called glycation, where sugar bonds to proteins causing painful inflammation around the joints. Try swapping white bread and pasta to wholegrains and using natural sweeteners in your cooking such as dates and honey. If you’re struggling, you can always try our Equigluco, which helps balance your blood sugar levels and curb those sugary cravings. Cutting down on the sugar will also help to prevent you from piling on the pounds, which can ease the pressure on your joints.

 

Let the Sun Shine

Vitamin D not only supports the body with the absorption of calcium, which helps to ensure a strong bone density, but is also vital for a healthy immune system. This is particularly important, as some types of arthritis such as rheumatoid arthritis are autoimmune conditions, where the immune system mistakenly attacks our joint tissue. Make sure you’re eating plenty of foods rich in vitamin D such as fish, milk, fortified cereals and eggs, getting outdoors to take advantage of the sunshine, or for an extra help with pain management for rheumatoid arthritis take a supplement such as our Forte D 4000.

 

Try Aerobic exercises

Regular exercise is really important for those who suffer from stiff joints or arthritis. Although it might sometimes feel like the last thing you want to do, exercise can help to keep your joints supple and may aid reducing some of the pain. Try aerobic exercises such as Pilates, swimming or cycling. Swimming can be especially effective in pain management of arthritis in the hip, as the buoyancy of the water will help support the joints as you exercise. If you do need a little extra help, try taking a supplement such as our Glucosamine Sulphate, which helps to support joint health and improve mobility. However, if you are in considerable pain after exercising it may be worth making an appointment with your GP to discuss a course of action.

 

Up the Ante

A lot of joint pain and stiffness is caused by inflammation around the joint tissue, therefore it is important to include lots of anti-oxidants in your diet that can help to flush out any nasty toxins from your system. Foods that are especially potent in anti-oxidants are fruit and vegetables such as blueberries, green vegetables, cranberries and Goji berries, so ditch the chocolate biscuit and replace it with a handful of mixed berries. You can also try taking a supplement such as our CurQuMax, which contains another natural antioxidant, cucurmin, and can assist in supporting the regulation of inflammatory immune responses in your body.

 

Relax and Pamper

It is important to make time for yourself and allow your body to rest and relax, this will not only help calm your mind and provide relief for your joints but can aid you in coping with high levels of fatigue, often associated with the condition, this is especially important in the management of chronic arthritis pain in the elderly. At the end of a long day, treat yourself to a warm bath where you can switch off from the stresses of everyday life and let the warm water help soothe aches and pains. You could even try adding some aromatherapy oils such as rose and bergamot, for a truly relaxing experience.

Beat the blues and stay active this winter

Beat the blues and stay active this winter

October 6, 2017

Beat the blues and stay active this winter

As the last rays of summer fade away we trade our floral dresses and sandals for cosy jumpers and ankles boots with winter upon us. Although it can be tempting to stay indoors during the cold months, regular exercise helps to keep your muscles and bones strong, increases your circulation and energy levels and helps to keep your overall health at its peak. Don’t let your health disappear along with the sunshine! Below we have our top tips for exercising during the winter and the best methods of ensuring the cold doesn’t stop you from being active.

Tired today…Tired everyday!

During the dark winter months, many of us feel increasingly fatigued and our energy levels tend to take a hit as we reminiscence about summer. For some, this may be a result of vitamin B12 deficiency. B vitamins play an important role in converting your food into energy for your body. Most B vitamins are found quite easily in fresh fruits and vegetables, wholegrains, meat and fish. Yet, vitamin B12 is found only in animal foods and it can also be quite hard for the body to absorb from food. Vitamin B12 deficiency affects the body’s ability to produce red blood cells, causing symptoms such as tiredness, fatigue and muscle weakness. Constantly feeling fatigued can have a big effect on your motivation to exercise, especially when the temperatures drop over winter! So, to ensure you are getting the most out of your workout be sure to keep your vitamin B12 levels topped up. Try our Vitamin B12 tablets, which provide a healthy dose of B12 to help reduce tiredness and boost your energy, so you continue to stay active and keep your body strong throughout the winter.

Winter Aches and Pains

As we get older those aches and joint pains are more likely to occur and powering through a demanding exercise regime can become difficult, especially when the cooler temperatures arise. Yet, whilst some may believe exercising can increase joint pain, it can actually be the opposite! Regular exercise can strengthen the muscles around the joints, encouraging blood flow to the joints and preventing stiffness. Alongside exercising to alleviate pains, turmeric is known as an effective means of helping to prevent joint inflammation. Traditionally used in Chinese and Indian medicine, it is packed-full of antioxidants and has been hailed for its anti-inflammatory properties.  To help manage your joint pain over the months filled with icy winds and low temperatures, try our CurQuMax tablets. They contain curcumin, which is the main active ingredient in turmeric, helping to support your joint health as well as providing a natural pain relief for achy joints.

Slow and Steady

As the temperatures hit the lower end of the scale, your muscles and joints may take longer to get into the swing of things before a workout. In the winter months, make sure you dedicate more time to your warm-up and stretches than usual. This will help ease your muscles and joints into your movements to help prevent injuries and decrease that stiff feeling you get at the start of a workout.

Goodbye sunshine

We tend to suffer from the winter blues as the days become shorter and the rays of sunshine are scarce. While we retreat indoors for warmth and cups of hot tea, our exposure to vitamin D is reduced due to the lack of sunshine. Vitamin D is essential for strong bones, so low levels can impact your physical ability to complete your usual exercise regime. To make sure your bones are kept strong and healthy, keeping your vitamin D levels topped up is important. Try our Once A Day Sunshine D supplement, which provides you with a healthy level of vitamin D to help support your bone health throughout the winter months.

Cold Hand’s, Warm Heart

There’s an old saying ‘cold hand’s, warm heart’, yet during chilly winter months this may not be true. The change in weather can affect your heart, with the cold weather constricting your blood vessels, which can lead to higher blood pressure. This can be especially significant when exercising in the cold, as your heart works harder to keep your body warm. So, it’s important to wrap up in layers whilst exercising outdoors, which you can remove once your body is warmed up and then replace when cooling down after your workout. For some extra help to keep your heart healthy and improve your circulation during winter, try our Kyolic 1000, which promotes normal heart, liver and immune functions as well as improving blood circulation and supporting healthy blood pressure levels.

Immune boosters to help you through the winter

Immune boosters to help you through the winter

September 15, 2017

So long, summer. It’s that time of year again where the sun starts to disappear and the temperature begins to drop. As the colder months approach, don’t let that pesky winter cold come knocking! Read our top tips and hear about the best natural products to keep your immune system healthy to help fight off common colds and viruses.

Wholefoods  

With the threat of coughs, colds and flus on the horizon, it’s now time to strengthen your immunity. A healthy diet goes a long way, so you can help yourself by eating a diet rich in wholefoods. A rainbow of fruits and vegetables, seeds, nuts and seafood in particular are important nutrients for the healthy functioning of your immune system. To help give your immune system an extra boost in strength, try our Immune System Biotix that include a powerful combination of seven ingredients that have been scientifically proven to support the immune system and increase resistance to disease and infections.

Get your body moving

Yes, when the temperature drops and the rain pelts down, exercise may be the last thing you feel like doing. However, it has been revealed that regular exercise can help flush bacteria out of the body and increase your circulation, which can help reduce the chances of picking up those dreaded winter colds and flus. If you’re not a regular gym bunny and find it hard to get out of your ugg-boots and into your trainers, find things to help you get motivated. For example, find a fitness buddy who will make you accountable for those gym sessions, runs or Pilates classes. You could also mix up your routine so you don’t get bored of the same workouts or even find an indoor sport to play socially with your friends!

Get some zzz’s

Getting enough sleep through the winter months may be the key to keeping your immune system healthy. Having a good night’s sleep is important for your overall health and wellbeing as it gives your body time to re-energise, re-charge and repair. Getting a solid 7-9 hours sleep each night is essential for this to happen. Make sure your bedroom is a calming, relaxing space that is ideal for sleeping. Try burning lavender or vanilla scented candles or oils before you go to bed as they are known as calming potent relaxers. Meditation is another great way to help de-stress your mind and body or simply reading a few pages of your book before you hit the sheets can also help switch-off your mind. If you do struggle getting a good night’s sleep, it may be because your magnesium levels are low. Try our Synergistic Magnesium, taken in the evening or before bed, to provide your body with healthy magnesium levels which can help your body relax and assist in better sleeping patterns.

Top up on rays

With winter on the forefront, those sun rays will be disappearing and the days will start to get darker. Vitamin D is naturally created by the body through exposure to sunlight, so with this lack of sunshine in the colder months, our natural levels can easily drop.  Vitamin D plays a key role in boosting the immune system and fighting off serious infections in the body. To ensure your vitamin D levels are kept healthy this winter, try our Once A Day Sunshine D, which not only supports your immunity  but also helps to maintain healthy bones and teeth.

The golden spice

All hail the anti-inflammatory superhero! Turmeric has been labelled as the golden spice for its numerous health benefits, including being rich in antioxidants and having anti-inflammatory properties. Turmeric can attribute its health benefits to the compound curcumin, which is the main active ingredient. Since winter flus and viruses can often cause inflammation to the body, ensure this golden spice is included in your diet by adding it to your smoothie, scrambled eggs or in your winter curry or stew. To help you get your daily dose, you can also try our CurQuMax tablets, containing curcumin to contribute to the regulation of inflammatory immune responses.

Just add garlic

Turns out there’s another cooking ingredient that can help improve your immunity and it’s a staple in your kitchen cupboard. Garlic has antioxidant actions to enhance immune function which can help reduce the risk and duration of infections. So, this winter start adding more garlic to your meals! For that extra boost of garlic during the colder months, try our Kyolic Garlic 100 which is produced from organically grown cloves to help support your immune function, your liver and your heart!

Gut feeling

Your gut contains a huge amount of ‘good’ bacteria that help your body fight disease and absorb nutrients. Replenish your good gut bacteria and help strengthen your immune system by including probiotic foods in your regular diet. Probiotic foods are wholesome fermented foods such as yoghurt, kefir and sauerkraut. If you don’t regularly eat these probiotic foods, you can try adding a daily probiotic supplement to your diet. Try our TumBiotix, a specialist probiotic designed for the management of digestive health.

 

Five Health Hacks To Keep Women Feeling Their Best

Five Health Hacks To Keep Women Feeling Their Best

September 7, 2017

From PMS to hot flushes women can have a rollercoaster of a time trying to balance their hormones, maintain a healthy clear complexion and feel energised. That’s not to mention family commitments, work deadlines, workout regimes and socialising. So, what are the best supplements for women’s health? Here are 5 ultimate health hacks that will help women feel their best at any stage of life.

 

Relax with magnesium and meditation

Balancing a hectic work schedule, after work drinks, exercise routines and family commitments can leave you feeling frazzled and in need of a little boost. Make sure to always take time for yourself during the day, whether it’s a spot of meditation before bed with scented candles or an early morning run to help clear your head. If you’re still finding it hard to switch off and relax it might be worth taking a magnesium supplement such as our Synergistic Magnesium. Magnesium plays a role in breaking down excess hormones in the liver, supporting a healthy hormone balance. It’s associated with calming the nervous system, which can help us cope with stress, relieve anxiety and encourage better sleep.

 

Have Mother Nature on your side during PMS

Although there’s no escape from your monthly cycle there are ways to help ease the symptoms. One of the best ways to beat the symptoms of PMS is exercise. Although it may be the last thing you feel like doing it can help you feel better in the long run, this is because when we exercise our body produces ‘happy’ hormones called endorphins, which can help to lift our mood and make us feel calmer and more alert. If you exercise regularly you are more likely to reduce stress levels, anxiety and depression, which are common PMS symptoms. However, if you’re not feeling at your best make sure not to over exert yourself, instead try yoga or a gentle jog. It can also be worth taking a natural supplement such as our Evening Primrose Oil, which acts as an anti-inflammatory to support clear skin and reduce unwanted PMS symptoms.

 

Support your pregnancy with folate

Pregnancy can be a wonderful time for women however, it can also be draining, especially with the extra pressures put on the body. A specialised supplement such as our BioFolic supplements can help to provide support where it is needed most so you can the most of the experience. Folate, found in BioFolic supplements, is essential during pregnancy as it contributes to maternal tissue growth and reduces the risk of neural tube defects. It can also support the immune function and help to reduce fatigue.

 

Get phytoestrogen savvy for the menopause

A healthy diet can be crucial for alleviating symptoms of the menopause, and especially the inclusion of phytoestrogens, which can help to balance hormones. Phytoestrogens are most commonly found in fruit, vegetables and wholegrains but they are most beneficial when they are found in legumes, such as soya, lentil, peas and chickpeas. It can also be advisable to avoid spicy foods, highly caffeinated drinks and alcohol as these can all trigger symptoms such as hot flushes and night sweats which can be some of the most common side affects of the menopause. Along with a healthy diet, our Flavanon-4, can help to support bone health and guard against hair loss, both of which can be connected to the menopause.

 

All about Omega

Omega 3 fish oil can benefit women of all ages and can help with everything from hormones to healthy development. The omega-3s EPA and DHA from fish oil (or oily fish) have anti-inflammatory properties, and so may be helpful for managing and reducing pain associated with monthly cycles, such as painful periods, breast pain or headaches. Reducing inflammation is also helpful for hormone-related conditions such as endometriosis, breast cysts or fibroids. The healthy fats found in fish oils can also maintain glowing skin as they can help to lock in moisture and keep dry skin conditions at bay. Last but not least, it’s also important to get enough omega-3s if you’re pregnant or planning pregnancy, because DHA is vital for the baby’s developing brain, eyes and nervous system. If you don’t enjoy eating fish as a regular part of your diet, keep your levels of Omega topped up with our Omega 3-6-9.