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Our brains play a role in just about every body system from walking, controlling our emotions and breathing – making it crucial to keep it in good shape. Keep your brain happy and fit with these 10 practical tips for good brain health.

1. Sleep

Sleep is one of the most important factors to support optimal brain function. An average of 7-9 hours of sleep is needed each night to prevent fatigue and tiredness. Research has shown that adequate sleep helps to improve memory and learning, increase attention and creativity, and aid in making decisions.

2. Limit caffeine

Caffeine is a stimulant and promotes the central nervous system stimulation, however it blocks adenosine, which is an inhibitory neurotransmitter in the brain that makes you sleepy. As caffeine competes for the same receptors as adenosine, it can cause over stimulation of the brain- so try and only intake caffeine in small quantities, and avoid it in the afternoon and evening to promote sleep

3. Manage stress levels

Stress can trigger a chemical change that can make you irritable and can affect your overall mental health. Chronic exposure to the stress hormone cortisol, damages and shrinks the hippocampus, (the brain area involved in verbal memory and learning) changing brain function and altering memory. Try focusing on stress management techniques that can help reduce stress levels in the brain to live a happier life!

4. Physical activity

Exercise is not only good for the heart, but important for the brain too! Regular moderate exercise can improve the size of the hippocampus. Physical activity is also beneficial for improving blood flow to the brain and lowering levels of stress hormones… so next time you are thinking of taking the bus, get off a couple of stops early and walk the rest of the way and generally try to incorporate more movement into your day whether at work or home.

5. Practice mindfulness

We can all lead busy lives and be guilty of not giving our minds a chance to recover. This is where mindfulness comes in. Practicing mindfulness can allow a person to understand their emotions and stay in the present moment, and has even been associated with structural changes in the brain regions involved in memory, learning, and emotion.

6. The role of diet and essential fatty acids

Overall diet can effect brain health. Intakes omega 3 fatty acids such as DHA are needed for proper brain development. Omega 3 fatty acids are also involved in processes that are vital in the maintenance or normal brain function. So try adding them to your daily diet to boost brain power!

7. Control sugar intake

Excess sugar impairs our cognitive skills and self-control. Excessive sugar triggers dopamine in the brain, often making us want more of it, but excessive sugar intake can disrupt memory formation. Try avoiding any highly processed foods as these usually contain high levels of hidden sugars and try and opt for fresh fruit and vegetables instead.

8. Getting out in nature

Getting outside in nature has shown to increase mental capacity! Being outdoors in greenery has also shown to improve mental health, reduce stress levels, andstimulate clear thinking. So, try getting outdoors on your lunch break, or taking a hike with friends at the weekend. Keeping up social connections is also vital for maintaining thinking skills and slowing cognitive decline.

9. Digital detox

The average person spends over six hours a day looking at screens. Whether that is a computer or a mobile. A digital detox can be a good idea to re-set and take some down time. The time and space created by taking a digital detox could boost your creativity and productivity but also allows more time for social connection which is vital for brain health, mental wellbeing and longevity.

10. Consider supplements

Food supplements are a great way to ensure that any nutritional gaps from your diet are filled, besides providing a therapeutic amount of a certain nutrient if recommended by a health professional. Furthermore, when an individual is predisposed to an increased risk of a condition, they may have a greater nutrient requirement than their diet can provide. When choosing brain health supplements make sure they contain 100% active ingredients, no binders or fillers. Health food stores are an ideal starting place for nutritional and lifestyle support.

Author: Aimee Benbow is Nutrition Director at Viridian Nutrition. She holds a BSc (Hons) in Nutrition and a Master’s degree in Nutritional Medicine.

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The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

Spotting magnesium deficiency is important to a healthy lifestyle. Your body needs vitamins and minerals in different amounts to function at its best. Magnesium deficiency can cause sleep problems, nerve issues, and mood swings. That’s why it’s important to make sure you’re getting enough of this vital mineral.

What is Magnesium Deficiency?

Magnesium deficiency means that the levels of magnesium in your body are lower than they should be. This is known as hypomagnesemia which can cause certain health problems should it occur. Magnesium is responsible for over 300 reactions in the body, such as making proteins. If someone is suffering from magnesium deficiency, it means these processes aren’t happening as well as they should. This person may need to consider taking magnesium supplements to aid optimal mineral levels.

Magnesium keeps your natural energy levels up, and supports muscle and nerve function. It plays a role in the production of serotonin, which is known as the feel-good hormone. Without sufficient levels of the mineral, you won’t see the benefits of magnesium, and could suffer from detrimental side effects.

There are signs and symptoms to look out for, so you can identify whether you may need to up your mineral intake.

3 Symptoms of Magnesium Deficiency

Spotting the signs of magnesium deficiency is important to make sure your levels stay at their optimal amount. The signs can be easy to mistake for other health conditions. Some common signs include:

1. Poor sleep – Magnesium plays an important role in sleep. The body needs magnesium to maintain a state of rest. Magnesium deficiency can lead to restless muscles that keep you awake at night. Magnesium helps the brain receptors to switch off before you go to sleep. Without enough, you might not get off to sleep easily. Some people aid their sleep with sleep supplements to support a full night’s rest.
2. Fatigue – People suffering with magnesium deficiency may feel fatigued and tired. As the mineral is a natural relaxant which works alongside calcium to help regulate muscle movement, not getting enough can result in a build-up of lactic acid. This leaves the body open to muscle tiredness and soreness. Therefore, although fatigue and tiredness are signs of multiple different health issues, it could be a sign you are developing magnesium deficiency.
3. Heart palpitations – These symptoms are mild in most cases, but magnesium deficiency can cause pauses between heartbeats and the feeling of an irregular heartbeat. Magnesium assists with your nerve system and nerve endings, so not getting enough could lead to nerve damage. Therefore, a sense of tingling in the hands, feet, and face could also be a sign of magnesium deficiency.

What Causes Magnesium Deficiency?

We all need enough nutrients to support a healthy lifestyle, so it’s important to know the causes of vitamin and mineral deficiencies and who may be more at risk. The most common cause of magnesium deficiency is not getting enough of the mineral in your diet. Consuming a lot of processed fats, refined sugars, salt, synthetic sweeteners or caffeine, like energy drinks, reduces your body’s ability to absorb magnesium. You can also develop low magnesium levels if the calcium in your blood is too high. Having high levels of calcium can affect how much magnesium your body can absorb.

Sources of Magnesium

The mineral is available in food and drink sources which can help you raise your mineral levels. You can help to improve your intake by eating mineral-rich foods, such as:

• spinach
• nuts (e.g. peanuts, almonds and cashews)
• beans (e.g. black, kidney and edamame beans)
• avocados
• whole grain bread
• brown rice
• potatoes
• soy milk

Including these magnesium sources in your diet can help you support your body’s need for this essential mineral and avoid the health concerns which come alongside magnesium deficiency.

Are You at Risk of Magnesium Deficiency?

Some people are more at risk of developing magnesium deficiency due to life and bodily changes, lifestyle, or health circumstances. Those higher at risk of magnesium deficiency include:

1. Those pregnant or breastfeeding – As you are providing for two, your vital nutrients are being used to support your little one to grow and develop. Magnesium supplements are safe to take during pregnancy and breastfeeding, and many might consider taking pregnancy supplements to support both parents and baby’s health.
2. Those with a gastrointestinal disorder such as Crohn’s disease or coeliac disease – This can make absorbing vital nutrients more difficult, so those with gastrointestinal disorders may be deficient in vital nutrients.
3. Those with type 2 diabetes – Insulin resistance may cause excess minerals to be lost through urine, meaning those with diabetes or insulin sensitivity are more at risk of developing magnesium deficiency.
4. Those with hyperparathyroidism – This is when the parathyroid glands produce too much parathyroid hormone, causing the levels of calcium in your blood to rise. Magnesium helps the body absorb calcium, but if you have too high levels of calcium it can make mineral absorption more difficult, potentially leading to a magnesium deficiency.
5. Elderly people – Elderly people may consume fewer mineral-rich foods than younger people, and due to age the mineral may not be absorbed so well and instead be excreted by the kidneys.
6. Someone who takes certain medication, such as antibiotics, proton pump inhibitors (PPIs) or diuretics – Medicines, and nutrients like magnesium, use the same pathways for their intestinal absorption. So taking certain medications may affect the absorption of minerals within the body and could lead to magnesium deficiency.

The people on this list could be more at risk of developing magnesium deficiency. Always seek medical advice from your GP if you think you may be at risk of magnesium deficiency and before taking supplements.

During the menopause, magnesium can be more important because this transitional period may cause a lack of sleep. Magnesium is often included in menopause supplements because it aids sleep and relaxes muscles, to support you through this time.

In today’s modern society it seems we’re increasingly developing an allergic reaction to many natural and manmade substances around us. Be it animal fur, pollen or house dust mite – our bodies’ immune systems are over-reacting. For some people, this can lead to a significant change in their diet and lifestyle. The list below shows the number of conditions caused by hypersensitivity of the immune system. The most common include:

• food allergies
• sensitivity to grass and pollen (hay fever)
• reactions to pet fur
• dust mites
• latex
• nickel
• household chemicals Sound familiar? Here are common reactions to allergens:
• itching
• sneezing
• wheezing
• rashes
• swelling of facial features
• sore
• red eyes
• digestive pain

However in more serious cases, this can lead to life threatening conditions such as severe asthma and anaphylactic shock.

What is an allergy?

An allergy is a reaction which involves the immune system, to a substance or food that is not normally harmful to the body. During an allergic response, the body will activate white blood cells to fight the ‘invader’. When contact with the allergen occurs again, the immune system will respond by releasing antibodies and histamine which triggers the symptoms of allergies.

Histamine is an organic nitrogenous compound made by the immune system from the amino acid histidine. The release of histamine and other inflammatory mediators from mast cells and basophils is involved in the cause of acute allergic and inflammatory responses.

Mast cells are found in the highest concentrations in the body, in the blood vessels of the respiratory tract, conjunctiva, gastrointestinal tract, and the skin. Following contact with an allergen, the body will often respond with inflammation as a method of protecting itself from the threat. This activity can have negative effects on health as allergic responses such as hayfever (allergic rhinitis) and allergic dermatitis.

The difference between sensitivities and intolerances

Sensitivities and intolerances are different to allergies. Although they may show similar symptoms, allergies involve a specific response from the immune system. On the other hand sensitivities or intolerances do not result in the release of antibodies by the immune system. Whereas sensitivities to objects or elements found in our everyday environment can be annoying, they are less severe than allergies.

Anaphylaxis is a severe allergic response which can affect the whole body with a rapid onset from exposure to the allergen, the most well known allergen to cause anaphylaxis is peanuts, which can trigger breathing difficulties, extreme inflammation, swelling and even death.

What causes an allergic reaction?

Allergies are considered a 20th/21st century phenomenon. Although the exact cause of allergic reactions is unknown, some researchers believe it is increased chemical pollution in the air and water supply that cause damage to our internal gut barrier and in turn cause inflammation and allergic diseasesi.

This alongside increased use of synthetic additives and preservatives in our food maybe contributing to the rising levels of allergies seen in the UK and Europe.

In addition, levels of allergic compounds in food appear to have changed through the ages. There is evidence to suggest that wheat flour historically contained much less gluten compared to flour we use today.ii This maybe a leading cause of the rising incidence of gluten sensitivity and coeliac disease seen in today.

There is also a genetic factor with allergies whereby children born in families where both parents suffer with allergies, are more likely to suffer themselvesiii.

Am I allergic?

Allergies can be diagnosed through a number of methods including a skin prick test which is the most common and involves putting a drop onto your forearm that contains a substance you may be allergic to. The skin under the drop is then gently pierced with a needle. The allergy is confirmed if the skin under turns itchy, and red.

Blood tests can assist by checking for the presence of specific antibodies in response to an allergen. Skin patch tests are used to investigate allergic skin conditions. When it comes to food allergies and intolerances, elimination diets have proven helpful in determining what substance is the cause of negative reaction.

What will the GP recommend?

Steroids medications are often prescribed for allergies. They work by reducing inflammation associated with an allergic reaction. Anti-histamines are frequently purchased as over-the-counter medication and assist by preventing histamine from binding to our cells and causing a reaction. However, both types of medication are associated with side effects such as weight gain, hypertension, drowsiness and nausea. Never suddenly stop taking medication without consulting with your health practitioner.

Helpfully, there is a wealth of dietary and lifestyle advice as well as research into nutritional supplements that can offer relief for chronic and seasonal allergic reactions, without the side-effects commonly experienced with prescribed medications or over-the-counter pharmaceuticals.

Author: Aimée Benbow, BSc (Hons) ANutr. is Director of Nutrition at Viridian Nutrition.

References

ⁱ Fukuoka A, Yoshimoto T. Barrier dysfunction in the nasal allergy. Allergol Int. 2018 Jan;67(1):18-23. doi: 10.1016/j.alit.2017.10.006. Epub 2017 Nov 14.Review.

ⁱⁱ Van den Broeck, H. C., de Jong, H. C., Salentijn, E. M. J., Dekking, L., Bosch, D., Hamer, R. J., … Smulders, M. J. M. (2010). Presence of celiac disease epitopes in modern and old hexaploid wheat varieties: wheat breeding may have contributed to increased prevalence of celiac disease. TAG. Theoretical and Applied Genetics. Theoretische Und Angewandte Genetik, 121(8), 1527–1539. http://doi.org/10.1007/s00122-010-1408-4.

ⁱⁱⁱ Yilmaz-Demirdag Y, Prather B, Bahna SL. Does heredity determine the allergy manifestation or the sensitisation to a specific allergen? Allergol Immunopathol (Madr). 2010 Mar-Apr;38(2):56-9. doi: 10.1016/j.aller.2009.07.003. Epub 2009 Oct 22.

This article is for information purposes and does not refer to any individual products. The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.

© Viridian Nutrition 2020.

Menopause brings a host of changes, including vaginal dryness—a discomfort many women endure silently. But could sea buckthorn hold the key to relief?

Research indicates that declining estrogen levels during and after menopause can lead to vaginal dryness, discomfort, and even increased risk of infections. This dryness, often linked to vaginal atrophy, signals a decline in mucous membrane health.

Enter sea buckthorn, a lesser-known treasure trove of omega-7 fatty acids. While omega-3s steal the spotlight, omega-7s are rare gems found primarily in sea buckthorn berries and seeds. These fatty acids, along with other beneficial compounds like vitamin A, play a crucial role in maintaining mucous membrane health—a key component of vaginal moisture.

A placebo-controlled trial involving postmenopausal women found that supplementation with sea buckthorn oil led to improvements in vaginal pH and moisture levels. This suggests that sea buckthorn oil formulas could offer a natural and complementary approach to managing vaginal dryness, potentially providing relief to those experiencing menopause-related symptoms.

In a world where women’s health is gaining increasing attention, sea buckthorn emerges as a promising ally, offering hope for comfort and vitality during life’s natural transitions.

Apple cider vinegar (ACV) has shot to super-stardom in recent years, touted as a cure-all for everything from weight loss to arthritis. Used in traditional herbal medicine and folklore for millennia, it has had quite a few resurgences.

Margaret Hill is a bit of a legend when it comes to apple cider vinegar and customers are often asking for her books and apple cider vinegar. Margaret Hills was a carefree trainee nurse when she was first diagnosed with arthritis in the 1940’s as a 22 year old. After many years of suffering she discovered apple cider vinegar would ease all of her symptoms, enabling her to lead a normal life.

Margaret went onto write a best-selling handbook as well as starting up a successful clinic that helped tens of thousands. She very much recommended adding apple cider to your daily regime and, taking a leaf out of Margaret’s book, we recommend starting the day with a glass of ACV and honey. However, as not everyone it keen on that very vinegary odour that hits the nose before you drink it, nowadays we can also offer tablets and even gummies that mask this.

From the French vin aigre for ‘sour wine’, any alcohol left out at room temperature and exposed to oxygen will allow the growth of acetobacter which will ferment alcohol into acetic acid, thus making unpasteurised vinegar a treasure-trove of beneficial enzymes and bacteria. Raw vinegar may enhance the digestive processes by being both sour and bitter, both tastes lacking greatly in our modern diet. The bitter may encourage the release of digestive enzymes and bile, helping us to digest food better thus getting more nutritional benefit. The sour hints towards ACV’s alkalising effect, beneficial in reducing the effects of over acidity caused by our modern food choices and the effects of the stresses we are all exposed to. Making the time to prepare a vinegar drink and consuming it is also a mindfulness habit, where we can take time out to look after ourselves better and establish a better way of eating.

BIONA

Made from pressed organic apple juice fermented with its vinegar Mother, Biona organic cider vinegar is aged for a robust finish. Its rich aroma and fruity, tangy taste are underpinned by a host of valuable enzymes, making this cider vinegar delicious and naturally healthy.

This raw, unfiltered vinegar is not heat treated or pasteurised either, to keep enzymes happy. Use it in salad dressings and sauces for a moreish zing, condition your hair with it or even put it to use as a natural household cleaner (for example for descaling your kettle in hard water areas). For an invigorating tonic, mix 1-2 tablespoons of Biona cider viegar with honey in a glass of water and enjoy immediately.
(from biona.co.uk)

Topical use:

Apple cider vinegar can also be used topically as a poultice to relieve pain and swelling, as Jack did in the nursery rhyme …

‘Up Jack got and home he trot
As fast as he could caper
He went to bed to mend his head
With vinegar and brown paper!’

1. Drip apple cider vinegar on organic cotton wool pleat or cotton compress.
2. Wrap around affected joint (note: do not use on broken skin)
3. Wrap with cling film to fix
4. Wrap a towel around it to avoid leakage
5. Put your feet up and rest for two hours while the vinegar does its work.

(This is traditionally used remedy and should not be used as alternative to medical advice. If your condition continues please seek medical advice)

Why not try apple cider this month?

Biona Vinegar 20% off in-store during February – 29 days of apple cider glory!