Trinny & Shabir On Supplements For Every Age

trinny

Knowing what supplements to take at what age can be confusing, so Trinny and Shabir dedicated a Facebook Live to the topic. While they’ve covered the fundamental supplements you should be taking depending on your age, it’s important to note that there are some issues that can affect us throughout our lives. For example, many of us lead stressful lives regardless of our age and stress can deplete our vitamin B12 levels.

You might not need to take all of these supplements, but here is a basic template of the supplements for every age…

In your 20’s

At this age many people live a fast-paced lifestyle and often they may be not eating the correct foods or may skip a meal or are simply not eating enough of the right foods. The two key supplements are a good quality multivitamin and omega 3.

Take the multivitamin of your choice ensuring this supplies vitamin A for healthy skin and folic acid or folate, which is important for anyone planning a pregnancy.

Take an omega 3 supplement because research indicates that omega 3’s display multiple benefits by calming inflammation; are required for hormone production; help to moisturise skin but also prevent acne, spots and blemishes; for brain performance and provide a host of other benefits. Remember that these are termed essential fatty acids because they are vital for a number of processes and the body cannot manufacture them.

Research shows that we don’t tend to get enough omega 3 from our diet – some indict that we’re up to 40% deficient. A good fish oil supplement will be of benefit such as Lion Heart Omega 3 Fish Oil or Krill Oil which provides the cleanest source of omega 3’s. If you are a vegan look to Echiomega, which contains echium seed oil. Flaxseeds and hemp seeds are a good source of omega 3 for vegetarians.

In your 30’s

You might be thinking about or already have had children. It would be prudent to switch-up your multivitamin. A prenatal multivitamin, such as Wild Nutrition’s Food Grown Fertility, is ideal as it supports preconception and the very earliest stages of pregnancy.

If you do conceive we would recommend that you change over to Wild Nutrition’s Food Grown Pregnancy, which is a balanced blend of vitamins and minerals to provide you and your baby with the correct levels of vitamins and minerals.

You should still keep up with your omega 3 supplement. It might be worth incorporating a good quality probiotic at this age because your digestive system might be sluggish. A probiotic will help support your digestive system and get your gut working optimally. Mega Probiotic ND is an eight strain probiotic. Taking it on a daily basis helps support your digestion, enhance your immune system, provide energising B vitamins and detoxify the intestines.

Eating more fermented foods will help to support the bacteria in your gut, but it’s worth noting that a lot of the goodness can be destroyed by your stomach acid, so it’s still worth taking a probiotic.

In your 40’s

You should continue with your omega 3, probiotic and multivitamin supplements. Unless you are trying to conceive, you can revert back to the multivitamin you took in your 20’s.

Generally speaking, most women enter the perimenopause stage in their 40’s. You don’t necessarily have hot flushes, but you may notice subtle changes such as lower energy levels or a loss of concentration. Phytoestrogens, such as clover and sage, have hormone mimicking powers that can help balance out the declining oestrogen levels. We tend to recommend Sage Complex to balance your hormones.

Neuro-Mag is another supplement that we would recommend people start taking in their 40’s. As you go through your 40’s you might experience changes in your sleep patterns and feel more anxious. Magnesium is required in over 300 chemical reactions in your body. Magnesium citrate is magnesium in a citrus form and has a cleansing effect on your body and helps to detox. Neuro-Mag is a different type and is absorbed efficiently and taken up by the nervous system, helping you to relax. It has a calming rather than drowsy effect, so it can be taken in the morning and evening.

Magnesium can be absorbed through your skin. There are oil sprays, which contain magnesium chloride that can be used locally to help ease joint pain. However, if you are looking for something to help support your nervous system, I would recommend Neuro-Mag.

In your 50’s

While you should stick with your multivitamin, omega 3, probiotic and Neuro-Mag, you may decide to give up your Sage Complex, if you have gone through the menopause (the average age is 51 years). You should consider introducing digestive enzymes into your routine.

During these years, your digestive enzyme production is roughly a third of what it was in your 20’s. The decline in female hormones can result in a spike in production of cortisol (stress hormone), which encourages your levels of insulin. Digestive enzymes help to break down your food and may help reduce bloating – we recommend Super Enhanced Digestive Enzymes.

You may also want to think about taking a quality calcium supplement, especially if you have a history of osteoporosis in your family or have suffered with joint issues. Bone Restore with Vitamin K2 provides three highly absorbable forms of calcium, plus several nutrients which are vital to help strengthen the joints and bone structures including vitamin D3 and vitamin K2.

We also recommend people in their 50’s have their vitamin B12 levels tested. Many of us do not have sufficient amounts of a specific protein (Intrinsic Factor) that carries vitamin B12 from the gut into the bloodstream. Signs of vitamin B12 deficiency: weakness, fatigue, short of breath, pale of jaundiced looking skin and sensations of pins and needles.

In your 60’s

You may wish to stop taking Bone Restore or your calcium supplement if osteopenia or osteoporosis are no longer a concern. Continue with your multivitamin, omega 3, probiotics and digestive enzyme. As well as vitamin B12, you should go and have your vitamin D levels checked because your body’s ability to manufacture D3 declines past 60’s even when skin is exposed to sunlight.

If you do need B12, then use B12 Boost oral spray. For Vitamin D3, I would consider the newer nutraceutical forms such as Micro-Liposomal Vitamin D3 for their ability to deliver this vitamin into each and every cell.

For more from Trinny, check out her YouTube channel, here.

Why Blueberries Are The Ultimate Super Fruit

Blueberries

Blueberries have been touted as a super fruit for years thanks to their antioxidant powers. Plenty of studies have cemented their position as the top fruit with research revealing that blueberries can help combat oxidative stress, which is known to exacerbate the natural ageing process and increase the risk of age-related diseases.

Recently, the University of East Anglia discovered that eating a cup of blueberries, or 150g, every day can reduce the risk of developing cardiovascular disease by up to 15% in people who are already of high risk. It’s thought that blueberries are particularly good at reducing the risk of heart disease because they are rich in anthocyanins, which are flavonoids responsible for the red and blue colour in fruits. Anthocyanins are known to help fight free radical damage, ease inflammation and lower cholesterol.

An older study by the American Chemical Society in 2016 concluded that blueberries could help slow down the symptoms of Alzheimer’s disease. The small study took almost 50 adults aged 68 and older, who were at risk for Alzheimer’s and gave them either freeze-dried blueberry powder (the equivalent of a cup of fresh berries) or a placebo powder every day for 16 weeks.

“There was improvement in cognitive performance and brain function in those who had the blueberry powder compared with those who took the placebo,” said lead researcher Robert Krikorian, Ph.D. “The blueberry group demonstrated improved memory and improved access to words and concepts.”

That’s not the only study to reveal the brain-boosting powers of blueberries. Just one year later the University of Exeter found that drinking concentrated blueberry juice can improve your cognitive functions. Researchers focused on healthy people aged between 65 and 77 years and found that their memory improved.

“In this study we have shown that with just 12 weeks of consuming 30ml of concentrated blueberry juice every day, brain blood flow, brain activation and some aspects of working memory were improved in this group of healthy older adults,” said Dr Joanna Bowtell, head of Sport and Health Sciences at the University of Exeter.

It’s thought that up-and-coming clinical trials will highlight that blueberries can help improve your arterial blood flow too. “We know that blueberries are mini nutritional powerhouses providing vitamin C, calcium, potassium, magnesium, folate and manganese, as well as anthocyanins and a diverse range of polyphenolic compounds such as quercetin, so it makes good sense to eat them regularly as we age, “ says Dr Emma Derbyshire, Public Health Nutritionist. With British blueberry season in full swing there is no better time than now to fill your boots.

When September comes and blueberries go out of season there is New Nordic Blueberry Tablets, which offers a high content of bio-activeanthocyanins. If you want to protect from inflammation all year round, Shabir regularly recommends incorporating 15ml of Fulvic Acid Elixir by Ful.Vic.Health into your daily routine. Fulvic acid is another incredibly powerful antioxidant that not only nourishes your body, but also improves its ability to absorb nutrients. For more information, read Shabir’s paper: Fulvic Acid: The Elixir Of Life

Mankai Duckweed: The Next Superfood?

Mankai Duckweed

A few years back the latest superfood had the ability to cannibalise our lives. Remember a few years back when kale was enjoying its moment and popped up at juice bars as the way to start your morning, or when it was deep-fried and disguised as chips or even when beauty brands added it to your face cream? While most of us are more attuned to the benefits and limitations of so-called superfoods these days, celery farmers are definitely doing higher than average trade this year after celery juice was dubbed the latest health trend for 2019. 

While kale, blueberries and celery are well known and relatively easy to get hold of, it’s unlikely that you’ve heard of the newest superfood: mankai duckweed. It’s not the most elegant of names, but according to Israeli researchers it has impressive benefits.

So, what is mankai duckweed? Mankai is a protein-rich, aquatic plant strain of duckweed, which has been served up on dinner tables in Southeast Asia for centuries where it is commonly known as the ‘vegetable meatball’. Duckweed has the same protein profile as eggs and contains the nine essential amino acids. The mankai strain is particularly rich in iron, zinc, vitamin A, vitamin B complex and vitamin B12.

The small study by Ben Gurion University of the Negev, compared the benefits of slurping on a mankai duckweed shake to a yoghurt shake and found that the former helps to lower your glucose levels. Previous research published in Clinical Nutrition found that mankai duckweed has the same amount of high quality protein as soft cheese and peas and pinpointed the plant as a unique source of vitamin B12. 

Perhaps what gives mankai the edge over kale and celery is that it is virtually tasteless and odourless,so you can reap the rewards and it is pretty much undetectable. And, it’s relatively sustainable as you only need a small amount of mankai duckweed compared to soy, kale and spinach, and it can be grown year round.

It’s not surprising that the cafeteria at Harvard University is already serving up mankai shakes. Until the superfood comes to your local juice bar, you could add a spoonful of Aduna’s Moringa Green Superleaf Powder to your morning coffee or smoothie. If you’d rather slather a superfood onto your skin, it’s worth exploring PHB Ethical Beauty’s dedicated Superfood range, which includes some of the buzziest ingredients in the dreamiest textures, including the cult hero, Superfood Brightening Serum.

GOW – Anti-Aging MultiPeptide Serum

The peptides you need for youthful, glowing skin – by Lisa Armstrong

  • Gow Anti-aging Multipeptide Serum

    ‘Peptide’ has become a major buzz-word in beauty circles. They’re in everything all of a sudden: eye creams, day creams, night creams, haircare… So what the heck are they?

    The simple answer – that’s what we do on this page, in reaction to the beauty industry, which likes to make things very, very complicated – is that they’re compounds made up of amino acids.

    Amino acids are protein builders, and when it comes to our skin, the loveliest protein is collagen – the stuff that keeps everything plump and dewy. The good news is that the body makes its own collagen. The bad is that, as we get older/more grown-up – guess what? – collagen production slows down.

    Enter the peptide, which is a protein builder par excellence. ‘Certain peptides,’ says Shabir Daya, the pharmacologist and co-founder of victoriahealth.com, ‘may help slow down the degeneration of collagen. Others may actually boost it.’ Read More…

Can You Prevent Insect Bites With Your Diet?

Insect Repellent

It starts with a slight tingle, develops into an itch and by the time you wake up in the morning it’s a sore, red lump that you scratch without even thinking. Insect bites are one of the less glamorous side effects of the warmer weather. Google how to prevent insect bites and you’ll find mists, balms and creams, as well as several suggestions of what to eat to avoid being eaten alive. But, can what you eat or not eat really put mosquitoes off?  Read More…

What Is Niksen And Will It Help Your Stress Levels?

niksen

Stress is a mammoth health and wellness topic. We are all told on what feels like a daily basis that we haven’t struck the work-life balance and our stress levels are dangerously high. Yoga studios are popping up left, right and centre and there are enough mindfulness apps available to keep you  busy for five days straight – if you had the time. Interestingly, research by the University College London and the University of Bath recently questioned the success of such apps when a small study found that playing Block! Hexa Puzzle game left participants feeling less stressed and more energised than HeadSpace. Read More…