COENZYME Q10 (CoQ10)

Also known as ubiquinone, CoQ10 is a fat soluble antioxidant produced in the body. It is essential for the health of all the organs, needed for growth and maintenance and important for energy production.

Multiple health benefits:
- Amazing for heart health; inhibits cholesterol oxidation, prevents Congestive heart failure, arrhythmia, blockages and narrowing of arteries, therefore heart attacks and angina; helps lower high blood pressure; restores normal heart function especially in cases of mitral valve prolapse; (best combined with hawthorn tea and magnesium)
- general antioxidant effect; helps age related conditions such as dry mouth and Sjogren syndrome, increases salivary secretion
- Cancer; enhances immune system (for breast cancer best combined with beta carotene, vits C, E and omega 3)
- Diabetes type 2; helps improve glycemic control
- Fibromyalgia, Muscular dystrophy Parkinson’s and Huntington’s diseases; prevents progressive loss of muscle cells, helps with fatigue, reduces the progression of disease
- Male infertility; improves sperm fertility
- Anti-aging/ skin health; reduces wrinkles, protects against UV sun damage
- Periodontal disease; helps heal gums and reduces bacteria
- Physical performance; improves muscle performance and recovery

Found in abundance in fish, meat, broccoli, spinach and nuts; but levels decline with age and with some meds. Levels can be checked with blood tests. Starting dosages of supplements are 2mg per kg of weight, daily, but monitoring essential since absorption levels vary amongst individuals. Better absorbed with fats in meals.
Rare minor side effects: loss of appetite, nausea and diarrhoea
Better not taken in pregnancy or lactation, as no reliable studies can be found. #acupuncture #coq10 #nutrition #nutritionist #naturopathy #naturopathicmedicine #health #healthylifestyle #healthyfood #wellness #healer #food #diet #dietplan #hearthealth #traditionalchinesemedicine #herbs #lifestyle #disease #body #fitness #selflove #cholesterol #cancer #heal #healthiswealth #immunesystem #skin #alternativemedicine #supplements

Vitamin B6 - Pyridoxine

Though it has a multitude of uses, Vit B6 has received little importance compared to other vitamins.

How important is Vit B6:

• Essential for brain health - a deficiency can lead to confusion, irritability and depression

• Important for the immune system - as it supports the production of white blood cells and enhances biochemical processes

• Great for a healthy heart - helps lower blood pressure and, together with B12 and folic acid, helps reduce homocysteine levels (the toxic part of protein metabolism) which contribute to cardiovascular disease

• Helps with osteoporosis - a deficiency of B6 impairs cartilage growth and healthy bone formation

• Reduces inflammatory conditions - very important for osteoarthritis and Rheumatoid arthritis; high inflammatory markers such as ESR and CRP are observed in cases of B6 deficiency

• Helps with skin conditions - such as eczema; as B6 plays a significant role in the metabolism of steroid hormones, it also alleviates premenstrual acne
  
  

Good dietary sources include meats, fish, whole grains and bananas. Therapeutic doses are 50-200 mg, anything above may lead to toxicity such as tingling and nausea.

However, before jumping to supplements, some points to be aware of:

• A Magnesium deficiency prevents B6 from converting to its active form, so check Mg levels first.

• Antibiotics, smoking, asthma and birth control pills all contribute to B6 deficiency.

• B6 supplements are better absorbed as part of multi B complex.

• And as always, best to get B6 from foods. 

Prebiotics

We all know about probiotics but what are prebiotics? Like probiotics they are vital to our health; they stimulate the activity and growth of probiotics. They work in tandem with each other and we need them both. 

Prebiotics are indigestible carbs that are fermented in gastrointestinal tract; they promote micro flora and reduce pathogenic flora.

Inulins are an important group of prebiotics; they include oligofructose, inulin and fructooligosaccharides (FOS). These are found in foods like onions, leeks, garlic, bananas, Jerusalem artichokes and chicory root. 
Another group of prebiotics, known as oligosaccharides, are found in most beans, peas and soy.
These foods may cause bloating and gas in some people but these would usually ease off with time.

In fact, one of the reasons breast milk is so beneficial for babies is because it contains large amounts of prebiotics!

What do they do?

• By improving digestion, they ease constipation, flatulence and haemorrhoids

• By supporting friendly bacteria they prevent IBS, candida, fungal overgrowth and small intestine bacterial overgrowth (SIBO)

• By restoring healthy intestinal flora they prevent carcinogens and reduce gastrointestinal tract cancers, especially colon cancer

By increasing micro flora they help with inflammatory processes, skin diseases such as Rosacea, Rheumatoid Arthritis and Allergies like asthma and eczema. Those who suffer with these conditions are normally deficient in prebiotics.

Supplements containing the agave seem effective but, as always, I would always recommend getting prebiotics from food. Make these part of your diet, you will be happy with the results.

Grapefruit Seed Extract

What a magical little potion this is! It is a natural extremely potent antibiotic that is said to kill over 60 types of bacteria and yeasts. It is anti-fungal, and inhibits parasites, amoebas and viruses (who knows, maybe even against Corona). It is also a powerful anti-oxidant so protects against oxidative damage.
More benefits? Definitely: it prevents diarrhoea, helps with hay fever and stops itching with insect bites and urticaria (for me this has been the best remedy when I did struggle with mosquito bites and recently with urticaria).
There is even more: it is used for warts, athlete’s foot, sinus and ear infections, even for dandruff.

Some people even use it to clean kitchen utensils or sterilising food and to remove pesticides.
It comes in different forms, as capsules, liquids, sprays or ointments. Be aware that it is drying and some commercial ones can be full of synthetic compounds or preservatives and always check the expiry date.

I have only used it externally and I always have a bottle handy at home. You never know when you might need one!

Vitamin A… during Corona

Eating all your leafy green veg, carrots, sweet potatoes...? Getting enough Vitamin A?

Not necessarily.

All these vegetables are beta carotenes, sources of pro vitamin A.
A problem could be however, that your intestines are not converting them to vitamin A? Perhaps due to genetic characteristics, or the enzyme responsible for the conversion is not working efficiently.

The food sources of vitamin A are liver, kidney, eggs and dairy produce but there could still be a deficiency if your diet is inadequate, for example if you are vegan, or due to zinc, vitamin C/E and protein deficiencies.

Deficiency signs are impaired growth, weight loss, eye problems (dry eyes, inflammation and might blindness), acne, and reduced resistance to infection.
Vitamin A is important for the immune system and so particularly relevant during these corona times. Deficient people have a higher risk of respiratory and gastrointestinal infections. There’s a catch 22 here, because vitamin A levels also get depleted during the course of such an infection.

Eating too much beta carotene doesn’t necessarily increase Vit A levels, but when you do eat them make sure to have them combined with a bit of fat, protein, zinc and vits C and E.

Should we all be rushing to get vitamin A supplements then? Not necessarily, smokers or even ex smokers should be very careful as for them, vit A supplements increase lung cancer risk. Also supplementation is not recommended during pregnancy due to higher risk of birth defects. Most importantly, toxicity at high doses can be quite serious.

I must admit, I am an ex smoker but I gave in and took vit A supplements for a month, due to my uveitis. I felt great on it but fear got the better of me and I’ve now stopped taking it.

Never smoked, not pregnant and feel deficient? Give it a go and try @cytoplan_ Vitamin A retinol palmitate for one month only, one tablet daily.

By the way, most multi vitamins contain an amount of 1500-5000 IU and this will be sufficient for most.

Ashwagandha.... and Corona

Haven’t heard of Ashwagandha? Read on, you might be pleased to learn about this herb.

Ayurvedic Medicine has been using Ashwagandha, known as Indian ginseng, for thousands of years. Recently, it has been gathering momentum in the West thanks to it’s many amazing benefits:

Stress, physical and mental - very effective for even chronic stress and it’s related issues such as insomnia, anxiety, palpitations and headaches
Arthritis - works as an anti-inflammatory, best combined with turmeric for pain release
Anaemia - evidence from human studies shows that it increases red blood cells and iron levels
Fatigue - helps boost energy levels, especially if the fatigue is related to nerves
Memory and Ageing - benefits the brain and slows down the effects of ageing, such as improved sexual performance

There are no significant side effects with Ashwagandha at low dosages.

Recently, it has been shown that Covid 19 attacks red blood cells and affects iron levels negatively; and aren’t we all stressed now, during these surreal times? Try organic Ashwagandha root powder, about 1000mg daily. Give it a go!

Vitamin C…and Corona

Vit C is probably the most widely used supplement everywhere in the world, and it is very much ‘en vogue’ at the moment!

Does Vit C help us protect against Corona? Let’s have a closer look. Vit C is a water soluble anti-oxidant. It is antibacterial, antiviral, protects cells in the body from oxidative stress and is an effective immune booster.

What conditions does Vitamin C help:
Cancer - protects against DNA damage
Cardiovascular disease - prevents LDL oxidation and helps reduce high blood pressure
Viruses/infections, beneficial from the common cold, to Herpes Simplex Virus.. it is helpful for various bacterial infections as it supports healthy white blood cells functioning.
Osteoporosis/ osteoarthritis - prevents cartilage loss, looks after bone health, and has anti-inflammatory effects
Periodontal disease - deficiency of vit C causes gum inflammation
Auto-immune conditions - has significant anti-inflammatory properties
Macular degeneration/cataracts/glaucoma - works well with zinc and Vit E

Stress reduces Vit C levels in our body so in stressful times.. like now.. it helps to supplement. 500mg daily is the general recommendation but when necessary can go up to 2000mg. Virtually no side effects but in excess can cause diarrhoea. If acidity upsets the stomach, Ester-C or buffered Vit C are preferable.

Be aware that Vit C helps regenerate Vit E levels in the body so for a general immune boosting effect take them together... no better time than now!

Nettle Tea

... not really for Corona, but very useful!
In Europe and Asia, stinging nettles have long been used for medicinal purposes. Though this plant may look threatening, it has remarkable benefits:

Rich in vits A, B, C and K, and in minerals such as calcium, iron, magnesium and phosphorus, nettle is considered as a ‘blood builder’, it helps with anaemia. Also thanks to its silica content, it improves hair health.

Considered as a ‘spring tonic’ thanks to its detoxification/diuretic effect, it removes toxins from the kidneys and helps with oedema.

Freeze dried nettles are amazing for hay fever (allergic rhinitis); start with 2 capsules 3x day, reduce as improvements are felt.
For me, nettle’s most significant benefit is its anti-inflammatory effect. This plant has been used very successfully to reduce pain associated with arthritis, sciatic pain, tendonitis, and as it also reduces uric acid build up, nettle helps with gout.

Nettle root is a popular remedy for an enlarged prostate, a common ailment with older men, and the associated symptoms such as urination problems.

There are no known significant side effects with Nettle but be aware that it may cause a severe allergic reaction for some and may interact with blood thinners and diuretics.

So yes, not many uses for the Covid 19 but may be very useful during isolation. Just enjoy 1-2 cups of nettle tea a day and see some of its benefits.

Gingko Biloba... and Corona

A very useful herb with so many benefits...Gingko helps reduce airway inflammation and improves lung function. Very appropriate for today’s crazy condition!
Amazing for high blood pressure, again great during these Corona times. Gingko’s most useful effect with plenty of scientific evidence behind it is for memory loss and therefore for Alzheimer’s; it helps with concentration, anecdotal evidence exists for attention deficit disorder (ADD). Of course Gingkos ability to increase circulation is not just to the brain but also to the extremities such as the hands and feet, and is therefore great for Raynaud’s disease. It also improves circulation to the erectile tissue therefore helping with impotence.
If you suffer with ringing in the ears, tinnitus due to poor circulation and insufficient blood reaching the inner ear, it’s worth trying this amazing herb.
Another proven benefit of Gingko is that it works as an anti depressant.
Last but not least, Gingko helps with serious conditions effecting the vision, such as, diabetic retinopathy, macular degeneration and chronic open-angle glaucoma.
@solgar Gingko supplements are my favourite. You will start to see the benefit after 8 weeks with 120-140mg daily. Be aware, Gingko is a blood thinner and if any side effects such as headache, dizziness or gastro discomfort just reduce the dosage.
I just love Gingko!

Negative Emotions…and Corona

Watching the news, reading everything on social media... worry, anxiety, fear, even panic attacks set in; not surprising really. Worse still these negative emotions play havoc with our immune system and our immune system is the one thing we want to keep healthy at the moment! 

Here is some practical help:
Exercise - the most important, just go for a walk in nature, every morning, early, practice deep breathing, say your gratitude, then when you come home, do some yoga/stretches
Practice meditation - can’t? Join Jay Shetty half hour meditation on the net, for a quick and easy start

Eliminate caffeine, alcohol, sugar and refined carbs from your diet
Enjoy calming foods, such as porridge, brown rice, cabbage, lettuce, bananas, pumpkin seeds and turmeric

Botanicals - ginseng has amazing anti-anxiety properties but it is heating, so I would recommend Ashwagandha, 125-500mg daily, for 3 months max

Take a supplement containing Vits C, B6, D3, K2, zinc and Magnesium. I like MAG365

Enjoy a calming evening drink like camomile, valerian, vervain, or lemon balm (my favourite)

Remember, our minds play an important part in our immune system; enjoy laughter when you can, make fun of our sad state of affairs: we are laughable! Months ago, if there was a science fiction film depicting our present situation, most of us wouldn’t have watched it, thinking it was too stupid!!!

Polycystic Ovary Syndrome (PCOS)

PCOS is a hormonal imbalance, affecting around 20% of women of reproductive age. Main features include irregular periods, excess level of male hormones, enlarged ovaries containing many follicles, infertility, weight gain, hair loss from the head but excess bodily hair, acne and oily skin.
Insulin resistance seems to play a large role. This makes it difficult to regulate blood sugar levels. Inflammation is also present as the body tries to heal itself.
Natural remedies:
Diet rich in unrefined carbs, oily fish, vegetables and pulses
Avoid dairy, alcohol, caffeine, added sugar, saturated/trans fats
Eating little and often to regulate blood sugar
Combination supplement containing vitamins C, D, multi B, Zinc, Magnesium and Manganese
Probiotics
Chromium together with Biotin and cinnamon to balance sugar levels
Green tea to control male hormones and inflammation
Milk Thistle to improve liver function
Co Q10 to build energy from carbs
Diindolymethane (DIM) to help with oestrogen dominance, acne, and weight loss
My favourite is DIM @nutriadvancedltd
Extras: loosing weight, stress reduction, acupuncture, regulating sleep.. and enjoying life. These do work, have a go!

Calcium (Ca)

Is calcium important? Most definitely!
Do we need it? For sure!
Should we all take calcium supplements? Depends!
Post- menopausal women? Possibly!
In the western world, calcium’s primary benefit is seen as building and strengthening the bones, and its main source being dairy.
However, those who consume large amounts of dairy still have calcium deficiency problems such as osteoarthritis and osteoporosis.
In Chinese medicine Ca is also important for its cooling and sedative aspects. We need all the minerals in the body to be in balance. The best way to enhance calcium metabolism is via a diet rich in leafy green vegetables, seaweeds such as Wakame and Arame, whole grains and beans. This diet is rich in Magnesium and Magnesium draws out Ca from soft tissues and places it in the bones.
As we age, nutrient malabsorption becomes a big issue; also those who follow a diet rich in processed food & refined carbs, have increased use of pain killers and live a sedentary lifestyle may need Ca supplements.
In order to avoid excess calcium deposits in soft tissues, causing conditions such as arteriosclerosis, kidney stones or even Alzheimer’s disease, we need to combine Ca supplements with Magnesium, Vit D, Vit K and Boron. This would enable proper deposition of calcium in the bones where it’s needed.
Did you know that the best Ca supplement is not Ca Carbonate, but Ca citrate which is much better absorbed and has fewer side effects.
My favourite is Bone Support by @cytoplan_. Take it in the evenings for a smooth sleep.
In short, caution is needed with Ca supplements.

Zinc

After magnesium, zinc is my second favourite mineral. No other mineral can enhance the immune system as effectively as zinc.
It helps reduce inflammation, and therefore plays a major role in autoimmune conditions, such as inflammatory bowel disease, rheumatoid arthritis or alopecia areata, especially where zinc deficiency is also observed.

In relation to acne, studies show inconsistent results but overall, better absorbed forms of zinc, such as zinc picolinate or zinc citrate seem to be beneficial.
If, like me, you are concerned about your eyes, or suffering with uveitis, cataracts or age related eye conditions such as macular degeneration, then zinc rich foods or supplements may be useful.

Let’s not forget other age related conditions, such as osteo arthritis or osteoporosis. A deficiency in zinc seems to accelerate joint degeneration. Dietary intakes of zinc increase bone mass directly and indirectly via enhancing vitamin D activity.
Zinc is also helpful in combating recurrent infections, diarrhoea, depression and male infertility.

Like magnesium, zinc deficiency has far-reaching health implications but unlike magnesium, it is difficult to obtain significant amounts of zinc from food, especially in cases of gastrointestinal problems, infections or with steroid medications. Also as we age our needs of zinc increase.

Dietary sources of zinc include seeds like pumpkin and squash seeds, beef, oats and legumes.
Maximum supplemental amounts are about 40 mg daily, however long term not above 20mg. Be aware that excess long term zinc supplementation causes copper deficiency.

Cytoplan has whole foods zinc supplements from cruciferous vegetables.
Solgar has combined magnesium and zinc supplements, should you need both minerals. This may be very beneficial as the two minerals enhance each other’s absorption.
I like Cytoplan Lysine Complex as it contains Lysine, Mg and zinc.

Magnesium (Mg)

Mg must be the Queen of all minerals. It is essential for energy production and it is also an essential structural component of our skeleton/bones.
Even though there are many Mg dietary sources, such as legumes, whole grains, seeds and leafy green vegetables, many of us are deficient in Mg. This is mainly due to our diets being largely based on refined foods and animal products which are low in Mg.

Low energy? Migraines?
Depressed? Anxious? Can’t sleep? Irritable?
Painful joints, muscles? Fibromyalgia?
Osteoporosis? Kidney stones?
Wow, the list is endless!

Another important factor related to Mg levels is Calcium. What many people don’t know is that, low levels of Mg in the system, can actually cause a build up of excessive Calcium in soft tissue, which in turn can lead to many health problems. For example, would you believe that excess calcium in soft tissue can lead to the formation of beta-amyloid plaques in the brain and consequently to Alzheimer’s Disease!
Surprised?

There is more:
Excess calcium leads to heart problems such as atherosclerosis and high blood pressure, and also to arthritis and to the formation of bone spurs and cysts in the joints. Last but not least, calcium excess disrupts the function of white blood cells therefore adversely influencing the entire immune system.
In short, eat Mg rich foods and take supplements (around 400mg daily). My favourite is Mg citrate in Bone support by @cytoplan_ . There is also MegaMag night formula by @nutriadvancedltd or Melissa Dream by @newnordicofficial for insomnia. @betteryou_ltd Magnesium oil spray for pain is also great.

Immune Health

Good health requires a good immune system.

In Chinese medicine, the immune system refers to the protective Qi (Wei Qi). What is critical to Wei Qi is the ability to absorb essential nutrients from food, getting healthy oxygen from inhaled air.

In naturopathic medicine important aspects of a good immune health include:

• Mainly vegan/vegetarian diet

• Regular exercise

• Avoiding smoking and alcohol

• 6-8 hours of sleep a night

• Regular meals and maintaining a good body weight

• Good nutrition, including:

  1. Adequate protein levels, mainly from plant proteins

  2. Restricting sugar levels to about 50g a day, remember a large apple has about 20g

  3. Increased levels of vegetables for their anti-oxidant effects

• Supplements of Vit A (not for smokers), C, E and D for stimulating, enhancing, supporting immunity and warding off infections/viruses;

• Good levels of Vit B6, B12 and Folic Acid

• Essential minerals: Iron (supplement only when deficient), supplements of Zinc (highly essential, especially for elderly) and Selenium as difficult to get good levels from dietary intake

• Medicinal mushrooms, such as Maitake, Reishi and Shitake ( not for auto immune conditions)

• Go for walks in the parks, de-stress and find joy in every day.
  

  Look after your immune system and your health will thank you for it!

Collagen

...it’s benefits and how can vegans get it.

Collagen comes from connective tissues in the body and it is considered to be the most abundant protein, essentially sticking everything together.

Collagen is believed to be anti ageing, keeping our hair, skin and nails healthy and looking youthful.

Collagen improves our immune system together with our mood and our bone density. It helps regenerate new tissue and repair our gut.

As we age, our production of collagen slows down. This process starts from our mid 20s.
The simplest way to get collagen is by making a bone broth using beef, chicken or fish bones. However, what if you are a vegan? Do not despair! A balanced wholefood vegan diet together with a healthy lifestyle should do the trick. However, we can help this process by making sure that we get all the necessary nutrients that are integral to collagen structure. These nutrients are:

• Vit C (from citrus fruits, kale, broccoli...)

• Vit E (from green leafy vegs, nuts/seeds..)

• Zinc (from legumes, nuts/seeds...)

• Amino Acids, all 9 essential ones (from pea protein, quinoa...)

• Useful extras: turmeric, Aloe Vera, cinnamon, dill and silica.

  It is not difficult to look beautiful, youthful and healthy if you are a vegan. Just organise your meals properly and follow a healthy lifestyle.

  Enjoy life.

Probiotics

Who wants live bacteria and yeasts in their bodies??? Actually we all do.

There are good and bad bacteria, probiotics provide the good ones and help keep our gut healthy.

Lactobacillus is the most common probiotic, followed by Bifidobacterium and Saccharomyces boulardii is a form of beneficial yeast.

Probiotics help with both Irritable Bowel Syndrome, IBS and Irritable Bowel Disease, IBD, (Crohn’s and Ulcerative Colitis). They also help sooth acid reflux/heartburn sensations.

Probiotics may help boost the Immune System, provide relief from vaginal infections, diarrhoea and eczema.

My favourite benefit of probiotics however is to do with brain health: They help boost your mood, cognitive function, act as anti depressants and importantly, help with insomnia.

Food sources include: fermented foods, yogurt, kefir, kimchi, sauerkraut, miso and let’s not forget my favourite: pickles ( I pickle cucumbers every few weeks).

Do not take probiotic supplements continuously as they will make your body lazy and start to rely on them too much. Take them for 4 weeks, then give a break for a few good weeks.

Initially Probiotics may cause gas, bloating, constipation, thirst or even headaches.. these will disappear after few days.

For all the above benefits the winner supplement is @hyperbiotics Pro15 which every patient of mine swears by.

Lysine

We all need loyal friends in life.. that is also true in health with supplements.

One such friend for me is Lysine; it has never let me down.

Lysine is an amino acid: proteins are made up of amino acids. Lysine is an ‘essential’ amino acid, meaning we need to obtain it from food as our bodies cannot make it.

Lysine benefits include:

• In the rare occasions when I get a cold sore, Lysine does wonders to prevent the Herpes Simplex Virus type 1 which causes the cold sore, from replicating; hence reduces the duration of the cold sore.

• In times of anxiety, Lysine helps reduce the levels of the stress hormone Cortisol, hence those stress induced anxieties.

• Lysine also helps improve calcium absorption. It protects our bones and is therefore very useful for osteoporosis.

• Last but not least, Lysine helps create collagen which promotes wound healing.
  
  However, do not take Lysine continuously as it might create an imbalance with other amino acids and also cause stomach problems. In times of need, 1000mg for 2-3 weeks is sufficient and for prevention 400-500 for few weeks may be beneficial.
  
  My favourite supplement is @gandgvits as it contains Zinc and Vitamin C for a further boost to the immune system.

Water

We are 60% water. We can’t live without it - it is essential for our bodily functions: water delivers oxygen, keeps us hydrated, regulates our body temperature, lubricates our joints... and has many many more benefits.

Are you aware how clean your drinking water is?? If it’s full of toxins... think of the damage that is entering your system.

With respect to my drinking water I must say I spoil myself.. I have an H2O Reverse Osmosis filter which I now mainly use for washing my fruit and veg. This is because I recently invested in a Big Berkey filter which I love. Unlike H2O, it retains some of the important minerals.

Vitamin B12

Vegan? Always tired? Time to get your B12 levels checked.

B12 is typically found in animal products (especially dairy). It helps keep healthy nerve and blood cells and importantly prevents a type of anaemia (megaloblastic).

B12 is also great for the hair and skin - specifically, it repairs damaged skin and prevents pigmentation and dark spots.

Brand - I love @cytoplanltd B12 as it contains two different sources of B12.

What you didn’t know - make sure to take these B12 supplements sublingually (place them under your tongue and let them dissolve - don’t just swallow them) so they go directly into the bloodstream.

Beware - B12 may also increase hunger, cause stomach upset & for women it can also affect the timings of your menstrual cycle.

There is also some evidence that high circulating B12 has a positive association with lung cancer risk.