Iron Helps Beat Fatigue

How to beat fatigue

How to beat fatigue

A recent study set out to discover whether there is a true benefit for menstruating women to supplement with iron, particularly to help them feel less tired and have a better quality of life.

In a double-blind, placebo-controlled trial, 102 women out of 198 (96 in the placebo group) who were not anaemic were given 80mg daily iron supplements (as ferrous sulphate).

The women receiving iron supplementation had a 3.5-point improvement in their fatigue score compared with those in the placebo group. Women who received the iron reported a 47.7% decrease in fatigue, whereas the women in the placebo group reported a 28.8% decrease.

No differences were observed between groups with regard to depression, anxiety or quality of life.  Gastrointestinal disorders were reported in 11.8% of the women in the iron group and 10.4% of the women in the placebo group.

Please note that I wouldn’t recommend you supplement with ferrous sulphate as it is an inorganic iron and not easily absorbed and can cause gastrointestinal problems as seen above.

Contact me if you need a recommendation for a good quality iron supplement in a form that won’t upset you.

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Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Multivitamin and Mineral Supplement Helps Women Lose Weight

Multivitamin and Mineral Supplement Helps Women Lose Weight

Multivitamin and Mineral Supplement Helps Women Lose Weight

A randomised, double-blind, placebo-controlled clinical trial followed 87 obese women aged between 18 and 55 for 26 weeks.

Divided into three groups, one group was given a multivitamin and mineral supplement, the second took a 162mg calcium supplement every day, and the third took a placebo.

After the trial period, the multivitamin and mineral group had significantly lower body weight, body mass index (BMI) and fat mass, as well as lower levels of total cholesterol and LDL (bad) cholesterol, with an increase in HDL (good) cholesterol.

Participants in this group also lost an average of 3.6kg body weight compared to 0.9kg in the calcium group and 0.2kg in the placebo group.

Don’t forget — not all vitamin and mineral supplements are created equal. Contact me if you would like a recommendation.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Higher Vitamin D Intake Associated with Lower Risk of Alzheimer’s

Higher vitamin D Intake associated with lower risk of Alzheimer’s

Higher vitamin D Intake associated with lower risk of Alzheimer’s

There seems to be an almost constant stream of research proving the importance of vitamin D for so many areas of our health and wellbeing. 

The latest, published in the medical Neurology, shows a link between low vitamin D in the over 65s and an increased risk of developing dementia.

This was a six year study on over 1,000 people aged 65 and over, carried out by a team of international researchers who suggest that this is the largest and most robust study of its kind.

The researchers found that those with good levels of vitamin D had a one in 10 chance of developing dementia compared to a one in 5 chance for those who were severely deficient in this vitamin.

The researchers concluded that ‘our results confirm that vitamin D deficiency is associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease. This adds to the ongoing debate about the role of vitamin D in non-skeletal conditions.’

Higher dietary levels of vitamin D are linked with a reduced risk of many conditions including multiple sclerosis, heart disease, depression and several forms of cancer.

Make sure you are not deficient in vitamin D by checking your level with a simple home finger prick blood test.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Take a Hike for Breast Health

Hike for breast health

Hike for breast health

No matter what your age, it’s never too late to start exercising. 

Just a 30 minute walk per day can reduce your risk of breast cancer by 10 percent if you are over 50. Even if you did a lot of exercise previously, unfortunately that doesn’t count if you’ve stopped now.

As part of an ongoing European investigation into cancer and nutrition (the EPIC Study), researchers analysed data from questionnaires completed by 59,308 post menopausal women, and looked at when women should start regular physical activity and how long the effects last.

They found that even moderately intense physical activity seemed to have a rapid impact on breast cancer risk. Conversely, when the exercise stopped, so did the benefits of decreased breast cancer risk.

The researchers concluded that post menopausal women who exercise should be encouraged to continue and those who do not exercise should consider starting because their risk of breast cancer may decrease rapidly.

How much is enough?  The report, printed in the journal Cancer Epidemiology, Biomarkers & Prevention recommends walking four hours per week or cycling or engaging in other sports two hours per week.

This is in line with the World Cancer Research Fund recommendations of walking at least 30 minutes daily.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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An Almond a Day Aids Weight Loss

almonds aid weight loss

Almonds aid weight loss

Well, a few more than one, but researchers at Purdue University in Indiana have found that volunteers who snacked on 1.5oz (43g) of dry-roasted, lightly salted almonds every day reduced their hunger pangs, improved their vitamin E levels and intake of monounsaturated (good) fats — and they didn’t put on any weight. 

The four week trial showed that even though the group eating almonds were consuming 250 calories worth of the nuts a day, they did not eat any more calories overall.

“This research suggests that almonds may be a good snack option, especially for those concerned about weight,” said Dr Richard Mattes, professor of nutrition science at Purdue University and the study’s lead author.

Personally, I would recommend snacking on raw, unsalted almonds. They are rich in protein, fibre and vitamin E, which may protect against heart disease and age-related eye damage.

But do be careful not to eat more than a handful a day — they are moreish and it’s easy to eat more of them that you plan!

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Nuts and Legumes Protect Breast Health

Nuts and legumes protect breast health

Nuts and legumes protect breast health

The Growing Up Today Study was started in 1996 to examine the long-term health effects of diet and exercise in young people.

Many aspects of this study will be broken down into smaller pieces of research, and one of these involved 9,039 females, aged 9-15. In 2005, when they were 18-30, they were asked if they had ever been diagnosed with BBD (benign breast disease).

An association was found between intakes of vegetable protein and fat, and BBD. A daily serving of peanut butter, peanuts, nuts, legumes (beans, lentils, soya beans), and corn was linked with a 68% reduced risk of BBD.

At age 14, a daily serving of any of these foods was linked with a 66% lower risk of BBD, and girls who had about three servings a week of peanut butter had a 39% lower risk.

If you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona

Natural Choices

Natural CoursesIf you’re interested in Natural Health you’ll love Natural Choices. This online course in Natural Health, Nutrition, Psychology and Food Choices, will help kick start your healthy living plan.

There are 18 modules you can go through in your own time. This course is a unique and potentially life-changing learning experience giving you constant access to 100s of tips and health suggestions that you can easily incorporate in your life to make a difference!

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Why Vitamin D is Important

Why Vitamin D is Important

Why Vitamin D is Important

Vitamin D is important for the absorption of calcium into the bloodstream and also for helping to regulate your immune system.

It is actually a hormone, rather than a vitamin, and is made naturally by the body from fat under the skin in response to sunlight.

As our fear of skin cancer caused by sun damage grows, we are tending to stay in the shade or cover up with 50 Factor creams in the summer. In the winter, the sun doesn’t produce the right wavelength ultraviolet light, resulting in more than half the British population not getting enough vitamin D.

Optimum blood levels of Vitamin D should be 80 nmol/litre. If you are worried that you are deficient, you can take a finger prick blood test to measure your blood levels. You can increase your intake of foods that contain Vitamin D — but there aren’t many of them — oily fish and egg yolks.

You might also consider supplementing with vitamin D as D3, not D2. Vitamin D3 is 87% more effective in raising and maintaining vitamin D levels than D2.

Signs and symptoms of vitamin and mineral deficiencies include fatigue, aches and pains, dry and brittle nails, ‘foggy’ brain and dry skin among others.

Vitamin D3If you are worried that you may be suffering from a vitamin and mineral deficiency you can take my easy online vitamin and mineral analysis here…

Stress can effect the way your body uses nutrients or drinking alcohol can mean you have a higher need for certain vitamins. Also, much of the food we eat today is also lacking in nutrients.

This online form is designed to give me all the information I need to work out what vitamins and minerals you may be lacking.

Once I have received notification of your completed form, it will take me a few days to go through it and come up with an individual plan just for you. This may include recommended supplements, vitamins and minerals, food choices, exercise ideas and, sometimes, herbal remedies.

f you have friends or family who are interested in health and nutrition please do forward this to them using the Social Media buttons below.

Do you have a health challenge that you’d like to discuss with me? I offer online Naturopathic and Nutrition Consultations. Fill out my forms here to book your personal consultation with me.

Thank you!
Fiona