<h4>The best foods for a healthy liver and why they are so important for whole body function.</h4>As the liver performs so many vital body functions such as bile production for fat digestion, energy storage and release, red blood cell recycling, detoxification and storage of fat-soluble nutrients, as well as playing a role in our immune system, specific foods to support a healthy liver can be an extremely powerful tool in supporting all of our body systems.Eating a nutrient-dense, wholefood diet which includes a wide variety of plant foods can benefit health in so many ways. Not only will it help to maintain a healthy weight, it also contain key nutrients which are essential for liver detoxification pathways.<h5>Food and drinks which are good for your liver</h5>Cruciferous vegetables: When cut, chewed or cooked, Brussels sprouts, broccoli, cauliflower, cabbage and kale form a natural compound called indole-3-carbinol. This increases levels of detoxification enzymes and protects against liver damage, lowering the risk of liver disease and supporting elimination of toxins from the body.Berries: dark berries, or other fruits and vegetables which are red, purple or blue in colour, are called anthocyanins. These are a type of flavonoid, a class of compounds which have powerful antioxidant effects. This helps to minimise damage from oxidative stress caused during detoxification. Anthocyanins are also protective against inflammation, viral illness and lessen the risk of some cancers.Beetroot: beetroot contains betalains which are the natural pigments which give it the deep red colour. Betalains have anti-inflammatory, anti-cancer and liver-protective properties. They support detoxification enzymes and stimulate bile flow.Phytoestrogens: these are ‘plant oestrogens’ found in naturally-derived soy (such as tempeh), chickpeas, mungbeans and flaxseed. They support phase 2 detoxification and healthy hormone balance. Similar in structure, they mimic oestrogen which is processed in the liver. They bind to the oestrogen receptors and block it to reduce the total amount of oestrogen circulating in the body.Complex carbohydrates: wild or brown rice, wholewheat pasta and bread, whole oats, rye and corn release energy slowly and prevent fluctuations in blood sugar which can affect liver function. They contain fibre to maintain regular bowel movements which supports the liver in eliminating toxins efficiently from the body.Black garlic: enhances antioxidant enzymes and reduces inflammation to protect against liver damage.Turmeric (curcumin): an antioxidant spice which supports bile production, enzyme activity, reduces inflammation and helps to flush toxins out.Coffee: coffee can be protective against liver damage, disease such as cirrhosis and even lowers the risk of liver cancer. It reduces the build-up of fat and collagen in the liver, reduces inflammation and increases levels of glutathione, a well-known and powerful antioxidant which prevents liver damage. Don’t overdo it though – research has shown that 3 cups a day should be sufficient.Green tea: green tea is packed full of antioxidants to support liver enzymes, reduce fat build-up and helps to lower the risk of damage from oxidative stress.It’s important to include foods that are good for your liver in your diet, such as broccoli, garlic, turmeric, berries and green tea. If you’re not getting enough of these foods in your diet, find out which nutrients you could supplement with in our article ‘<a href="https://vitaminology.co/articles/liver-function/best-nutrients-for-a-healthy-liver" target="_self">Best Nutrients For A Healthy Liver ’.</a>

Find out what foods are good for your liver and how to include them in your diet. 

<a href="/directory/ingredients/indole-3-carbinol" target="_blank">indole-3-carbinol</a>

<a href="/directory/ingredients/garlic" target="_blank">Black garlic</a>

<a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a>

<a href="/directory/ingredients/glutathione" target="_blank">glutathione</a>

<a href="/directory/ingredients/cauliflower" target="_blank">cauliflower</a>

<a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>

<a href="/directory/ingredients/oats" target="_blank">whole oats</a>

<a href="/directory/ingredients/quercetin" target="_blank">flavonoid</a>

<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>

<a href="/directory/ingredients/beet" target="_blank">Beetroot</a>

<a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>

<a href="/directory/ingredients/flaxseed" target="_blank">flaxseed</a>

<a href="/directory/ingredients/turmeric" target="_blank">Turmeric</a>

<a href="/directory/ingredients/turmeric" target="_blank">curcumin</a>

<a href="/directory/ingredients/cabbage" target="_blank">cabbage</a>

<a href="/directory/ingredients/garlic" target="_blank">garlic</a>

<a href="/directory/ingredients/coffee" target="_blank">Coffee</a>

<a href="/directory/ingredients/soy" target="_blank">tempeh</a>

<h4>The best foods for a healthy liver and why they are so important for whole body function.</h4>As the liver performs so many vital body functions such as bile production for fat digestion, energy storage and release, red blood cell recycling, detoxification and storage of fat-soluble nutrients, as well as playing a role in our immune system, specific foods to support a healthy liver can be an extremely powerful tool in supporting all of our body systems.Eating a nutrient-dense, wholefood diet which includes a wide variety of plant foods can benefit health in so many ways. Not only will it help to maintain a healthy weight, it also contain key nutrients which are essential for liver detoxification pathways.<h5>Food and drinks which are good for your liver</h5>Cruciferous vegetables: When cut, chewed or cooked, Brussels sprouts, <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>, <a href="/directory/ingredients/cauliflower" target="_blank">cauliflower</a>, <a href="/directory/ingredients/cabbage" target="_blank">cabbage</a> and <a href="/directory/ingredients/kale" target="_blank">kale</a> form a natural compound called <a href="/directory/ingredients/indole-3-carbinol" target="_blank">indole-3-carbinol</a>. This increases levels of detoxification enzymes and protects against liver damage, lowering the risk of liver disease and supporting elimination of toxins from the body.Berries: dark berries, or other fruits and vegetables which are red, purple or blue in colour, are called anthocyanins. These are a type of <a href="/directory/ingredients/quercetin" target="_blank">flavonoid</a>, a class of compounds which have powerful <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> effects. This helps to minimise damage from oxidative stress caused during detoxification. Anthocyanins are also protective against inflammation, viral illness and lessen the risk of some cancers.<a href="/directory/ingredients/beet" target="_blank">Beetroot</a>: beetroot contains betalains which are the natural pigments which give it the deep red colour. Betalains have anti-inflammatory, anti-cancer and liver-protective properties. They support detoxification enzymes and stimulate bile flow.Phytoestrogens: these are ‘plant oestrogens’ found in naturally-derived <a href="/directory/ingredients/soy" target="_blank">soy</a> (such as <a href="/directory/ingredients/soy" target="_blank">tempeh</a>), chickpeas, mungbeans and <a href="/directory/ingredients/flaxseed" target="_blank">flaxseed</a>. They support phase 2 detoxification and healthy hormone balance. Similar in structure, they mimic oestrogen which is processed in the liver. They bind to the oestrogen receptors and block it to reduce the total amount of oestrogen circulating in the body.Complex carbohydrates: wild or <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a>, wholewheat pasta and bread, <a href="/directory/ingredients/oats" target="_blank">whole oats</a>, rye and corn release energy slowly and prevent fluctuations in blood sugar which can affect liver function. They contain fibre to maintain regular bowel movements which supports the liver in eliminating toxins efficiently from the body.<a href="/directory/ingredients/garlic" target="_blank">Black garlic</a>: enhances antioxidant enzymes and reduces inflammation to protect against liver damage.<a href="/directory/ingredients/turmeric" target="_blank">Turmeric</a> (<a href="/directory/ingredients/turmeric" target="_blank">curcumin</a>): an antioxidant spice which supports bile production, enzyme activity, reduces inflammation and helps to flush toxins out.<a href="/directory/ingredients/coffee" target="_blank">Coffee</a>: coffee can be protective against liver damage, disease such as cirrhosis and even lowers the risk of liver cancer. It reduces the build-up of fat and collagen in the liver, reduces inflammation and increases levels of <a href="/directory/ingredients/glutathione" target="_blank">glutathione</a>, a well-known and powerful antioxidant which prevents liver damage. Don’t overdo it though – research has shown that 3 cups a day should be sufficient.<a href="/directory/ingredients/green-tea" target="_blank">Green tea</a>: green tea is packed full of antioxidants to support liver enzymes, reduce fat build-up and helps to lower the risk of damage from oxidative stress.It’s important to include foods that are good for your liver in your diet, such as broccoli, <a href="/directory/ingredients/garlic" target="_blank">garlic</a>, turmeric, berries and green tea. If you’re not getting enough of these foods in your diet, find out which nutrients you could supplement with in our article ‘<a href="https://vitaminology.co/articles/liver-function/best-nutrients-for-a-healthy-liver" target="_self">Best Nutrients For A Healthy Liver ’.</a>

What Foods Are Good For Your Liver?

<h3>Supplements for Baby Health</h3>Did you know that during the first year of their life, babies triple their birth weight therefore it’s important to make sure they’re getting the right nutrients they need to support the different stages of healthy growth and development. A steady weight gain is a good indication of a healthy and well-nourished baby.<h3>Key Foods for Baby Health</h3>Breast-feeding is the most natural way to provide a baby with a rich source of easily-digestible nutrients, prebiotics, probiotics and immune-modulating substances that help to build a baby’s natural immunity. In some instances, formula milk may be necessary if breastfeeding is not possible. A good formula milk contains carbohydrates, vitamins, minerals, essential fatty acids, nucleotides and pre- and probiotics which mirrors the beneficial substances contained in human breast milk. The usual recommendation is to exclusively breast-feed a baby for the first 6 months after which solid foods can be introduced, alongside breast or formula feeding up until 12 to 24 months of age. Here are some key foods to introduce to support baby health:<ul><li>Protein is crucial for the normal growth and development of a baby. Gradually introduce protein-rich foods such as lean meat, eggs, chicken, fish, lentils, beans and chickpeas. </li><li>Fruits and vegetables contain fibre which feeds the beneficial gut bacteria in the baby’s microbiome. They also contain vitamins, minerals and antioxidants to support healthy growth and development. Fruits and vegetables can be easily cooked, pureed and mashed to make them more digestible. </li><li>Dairy foods such as cow’s milk, yoghurt and cheese are good sources of calcium which is an important mineral for strong, healthy bones. Some babies are intolerant of lactose (the type of sugar found in milk) causing diarrhoea, abdominal cramps, bloating, gas and malnutrition. Speak to your baby’s doctor if you notice any of these symptoms. </li><li>Infant cereals such as oatmeal, oats, organic rice and quinoa provide nutrients such as B vitamins as well as fibre and energy in the form of carbohydrates. </li></ul><h3>Which Supplements Can Support Your Baby’s Health?</h3><ol type="1"><li>Calcium</li><li>Vitamin D</li><li>Zinc </li><li>Iron</li><li>Vitamin A</li></ol> <h3>Top Tips on Buying Supplements for Baby Health </h3><ul><li>Breastfed babies aged between 0-1 require a daily supplement containing 8.5 to 10 micrograms of vitamin D. Choose a supplement containing vitamin D3 if possible as this is a more bioavailable form. </li><li>Vitamin D supplementation is not required for formula-fed babies that have over 500ml of formula per day, since formula milk already contains vitamin D. </li><li>Read the labels on the back of supplements to make sure they are appropriate for the age of your baby. </li></ul><h3>Nutritional Therapy Support For Baby Health </h3>Work with a registered Nutritional Therapist for a personalised nutrition and diet plan, tailored to your specific health requirements. For one-to-one support with your baby’s health and to book a consultation, head over to our expert page here: https://www.vitaminology.co/consultations

Vitamins for Baby Health

Care for your babys health and development by finding the best baby supplements. Discover and compare vitamins for baby health today at Vitaminology.

Baby Health

Registered Nutritional Therapist (DipION), SIBO Practitioner & Content Writer. 

<h4>What causes baby gas and colic and how to manage it</h4>Babies naturally pass a lot of gas. Here is a guide on what to expect and the signs to watch out for with gas and colic.<h5>What causes baby gas?</h5>Babies swallow a lot of air when they are feeding, sucking on a pacifier or crying and this causes air to get trapped in their belly. Signs that they have trapped gas include:<ul><li>Crying</li><li>Turning red</li><li>Belching or passing wind</li><li>Fussiness</li><li>Bloating and a hard stomach</li></ul>Although they may seem like they are in pain or uncomfortable, this usually passes fairly quickly and is perfectly normal.You can help to relieve trapped gas by burping them, massaging them, moving their legs back and forth, laying them on their stomach, giving them a warm bath or changing their feeding position or equipment.However, if these measures don’t seem to help and they appear to be in constant pain or discomfort and won’t stop crying, then this may be a sign that there’s another problem, such as colic.<h5>What is baby colic?</h5>Colic is a common condition that tends to affect babies during the first few months of their life. Colic can often be confused with gas because, if your baby is colicky, they tend to swallow more air which causes more gas to build up. When a baby cries frequently and excessively for long periods of time, but otherwise appears healthy, it may indicate that they have colic.A baby is more at risk of developing colic during the first six weeks of age and it tends to resolve within three to six months.<h5>Causes of baby colic</h5>There are many underlying factors which are thought to increase the risk of baby colic although the causes aren’t fully understood. These include:<ul><li>Dysbiosis – an imbalance of the healthy bacteria in the gut</li><li>Food allergy, sensitivity or intolerance</li><li>The digestive system isn’t fully developed yet, for example slow motility</li><li>Feeding issues such as over- or under-feeding, type of feed, insufficient burping, poor feeding position, feeding equipment</li><li>Stress or anxiety</li><li>An association with an early form of childhood migraine</li><li>A higher risk of colic has also been linked with premature birth or mums who have smoked during pregnancy and/or after delivery</li></ul><h5>Signs of baby colic</h5>If your baby cries more in the afternoons or evening then this could be a sign of colic. Other symptoms to watch out for include:<ul><li>Crying for no apparent reason and constantly for over a week, a minimum of 3 hours every day and on at least 3 days of the week</li><li>Fussiness, irritability and discomfort</li><li>Reddening of the face</li><li>Tension in the body including clenched fists, arching of the back, pulling up or stiffening of the legs</li><li>Bloating and hardening of the abdomen</li></ul><h5>How to manage baby colic</h5>Even though colic isn’t a serious condition, it can be extremely distressing for both baby and parents. Here are some simples measures you can try at home to help relieve baby colic:<ul><li>Hold and soothe your baby during an episode of crying</li><li>Sit or hold your baby upright when feeding to avoid too much air being swallowed</li><li>Make sure you wind your baby sufficiently after each feed</li><li>Place your baby over your shoulder and rock them gently</li><li>Massage their tummy area and/or pump their legs back and forth while they are on their back</li><li>Bathe them in a warm bath</li><li>Distract and soothe them with background music</li></ul>Even though it’s distressing, gas and colic are common conditions in the first few weeks and months of your baby’s life. However, if you are concerned about your baby and they seem extremely distressed, if they have a sudden change in bowel habit, blood in the stool, vomiting or a fever, or if you are struggling to cope yourself, then it’s important to visit your GP to get them checked out and receive the support that you need.

How to tell the difference between baby gas and colic and what causes it.

What Causes Baby Gas And Colic?

Have you tried Pink Moon Milk? One of the most attractive milk drinks ever made, this soothing blend of milk, herbs, spices and plant extracts is renowned for aiding sleep and providing stress support.<h3>What is Pink Moon Milk?</h3>With roots in the Ayurvedic system of medicine, Pink Moon Milk is an easy way to enjoy different plant extracts that can support health. The key ingredients are: <ul><li>Milk: traditionally made with cows’ milk, a rich source of proteins that support the nervous system. Plant-based alternatives like oat, soy, rice, almond and coconut milk can be used instead as non-dairy alternatives.</li><li>Ashwagandha powder: this herb has a long history of traditional use in Ayurvedic medicine as an adaptogen – a herb that helps the body adapt and cope with different physical and mental stresses. </li><li>Cherry juice or beetroot powder: the pink ingredients! Cherry juice is a natural source of melatonin, the hormone that helps regulate our sleep cycle. We produce melatonin in response to the shift in light at dusk, but blue light waves from phone and laptop screens disrupt this process, making it harder to fall asleep at bedtime. A mug of Pink Moon Milk with cherry extract can boost melatonin levels and help us wind down ready for sleep. Rich in antioxidants, beetroot has anti-inflammatory actions and can aid muscle recovery after exercise. Evening workout at the gym? Adding beetroot powder to the Moon Milk blend may help ease any post-workout muscle pain. </li><li>Spices: there are several options here. Choose from cinnamon, nutmeg, ginger and cardamom, according to taste.</li><li>Honey: a drizzle of honey or agave syrup can offset the earthy taste of beetroot powder.</li></ul>Other optional ingredients include:<ul><li>Shatavari powder: another traditional Ayurvedic herb, Shatavari is used to support female hormone balance during menstruation and menopause.</li><li>Collagen powder: Pink Moon Milk is a great way to take supplemental collagen powder for the health of connective tissue such as skin and joints. Top tip: mix the collagen powder with a little cold milk first before adding it to the warm milk.</li><li>Cacao powder: need a chocolatey hit? Add a teaspoon of cacao powder alongside the spices.</li><li>Rose petals and chocolate shavings for decoration!</li></ul><h3>How does Pink Moon Milk help stress?</h3>Ashwagandha powder is the main stress-busting ingredient in Pink Moon Milk. Research shows that the herb contains a range of active constituents such as withanolides, sitoindosides and other alkaloids that provide antioxidant and adaptogenic activity.In Ayurvedic medicine adaptogens are used to normalize physiological processes during times of stress. Ashwagandha helps the body’s hormonal system – the endocrine system – cope with different stressors. It has been shown to improve sleep quality and length of sleep too, which in turn helps the body cope with ongoing stress.<h3>How to make Pink Moon Milk</h3>Gather your ingredients and make yourself a soothing bedtime blend:<ul><li>Gently warm 300ml of your chosen milk in a small pan.</li><li>Mix the dry herbs and spices, then add slowly to the simmering milk and stir well.</li><li>Remove the pan from the heat, add any liquid extracts (e.g., cherry juice) and a drizzle of honey.</li><li>Pour carefully into a mug and top with rose petals and chocolate shavings.</li></ul>CautionDo not use Ashwagandha if you are allergic or sensitive to the Solanaceae family (nightshades) or are pregnant or breastfeeding. Check with your healthcare practitioner before using Ashwagandha or Shatavari alongside any medications or supplements.<h3>Summary</h3>Pink Moon Milk is a pretty pink drink that provides a soothing blend of milk, herbs, spices and plant extracts to support sleep and serenity. Customize your own blend to suit your needs and your preferred flavours.

Try this dazzling pink drink to soothe nerves, aid sleep and build your resilience to stress. 

<a href="/directory/ingredients/ashwagandha" target="_blank">Ashwagandha</a>

<a href="/directory/ingredients/melatonin" target="_blank">melatonin</a>

<a href="/directory/ingredients/asparagus-racemosus" target="_blank">Shatavari</a>

<a href="/directory/ingredients/cocoa" target="_blank">chocolate</a>

<a href="/directory/ingredients/jiaogulan" target="_blank">adaptogen</a>

<a href="/directory/ingredients/beet" target="_blank">beetroot</a>

<a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>

<a href="/directory/ingredients/cardamom" target="_blank">cardamom</a>

<a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a>

<a href="/directory/ingredients/ginger" target="_blank">ginger</a>

<a href="/directory/ingredients/nutmeg" target="_blank">nutmeg</a>

<a href="/directory/ingredients/sweet-almond" target="_blank">almond</a>

<a href="/directory/ingredients/sweet-cherry" target="_blank">Cherry</a>

<a href="/directory/ingredients/agave" target="_blank">agave</a>

<a href="/directory/ingredients/cocoa" target="_blank">Cacao</a>

<a href="/directory/ingredients/honey" target="_blank">Honey</a>

Have you tried Pink Moon Milk? One of the most attractive milk drinks ever made, this soothing blend of milk, herbs, spices and plant extracts is renowned for aiding sleep and providing stress support.<h3>What is Pink Moon Milk?</h3>With roots in the Ayurvedic system of medicine, Pink Moon Milk is an easy way to enjoy different plant extracts that can support health. The key ingredients are: <ul><li>Milk: traditionally made with cows’ milk, a rich source of proteins that support the nervous system. Plant-based alternatives like <a href="/directory/ingredients/oats" target="_blank">oat</a>, <a href="/directory/ingredients/soy" target="_blank">soy</a>, rice, <a href="/directory/ingredients/sweet-almond" target="_blank">almond</a> and <a href="/directory/ingredients/coconut-oil" target="_blank">coconut</a> milk can be used instead as non-dairy alternatives.</li><li><a href="/directory/ingredients/ashwagandha" target="_blank">Ashwagandha</a> powder: this herb has a long history of traditional use in Ayurvedic medicine as an <a href="/directory/ingredients/jiaogulan" target="_blank">adaptogen</a> – a herb that helps the body adapt and cope with different physical and mental stresses. </li><li><a href="/directory/ingredients/sweet-cherry" target="_blank">Cherry</a> juice or <a href="/directory/ingredients/beet" target="_blank">beetroot</a> powder: the pink ingredients! Cherry juice is a natural source of <a href="/directory/ingredients/melatonin" target="_blank">melatonin</a>, the hormone that helps regulate our sleep cycle. We produce melatonin in response to the shift in light at dusk, but blue light waves from phone and laptop screens disrupt this process, making it harder to fall asleep at bedtime. A mug of Pink Moon Milk with cherry extract can boost melatonin levels and help us wind down ready for sleep. Rich in antioxidants, beetroot has anti-inflammatory actions and can aid muscle recovery after exercise. Evening workout at the gym? Adding beetroot powder to the Moon Milk blend may help ease any post-workout muscle pain. </li><li>Spices: there are several options here. Choose from <a href="/directory/ingredients/cassia-cinnamon" target="_blank">cinnamon</a>, <a href="/directory/ingredients/nutmeg" target="_blank">nutmeg</a>, <a href="/directory/ingredients/ginger" target="_blank">ginger</a> and <a href="/directory/ingredients/cardamom" target="_blank">cardamom</a>, according to taste.</li><li><a href="/directory/ingredients/honey" target="_blank">Honey</a>: a drizzle of honey or <a href="/directory/ingredients/agave" target="_blank">agave</a> syrup can offset the earthy taste of beetroot powder.</li></ul>Other optional ingredients include:<ul><li><a href="/directory/ingredients/asparagus-racemosus" target="_blank">Shatavari</a> powder: another traditional Ayurvedic herb, Shatavari is used to support female hormone balance during menstruation and menopause.</li><li>Collagen powder: Pink Moon Milk is a great way to take supplemental collagen powder for the health of connective tissue such as skin and joints. Top tip: mix the collagen powder with a little cold milk first before adding it to the warm milk.</li><li><a href="/directory/ingredients/cocoa" target="_blank">Cacao</a> powder: need a chocolatey hit? Add a teaspoon of cacao powder alongside the spices.</li><li>Rose petals and <a href="/directory/ingredients/cocoa" target="_blank">chocolate</a> shavings for decoration!</li></ul><h3>How does Pink Moon Milk help stress?</h3>Ashwagandha powder is the main stress-busting ingredient in Pink Moon Milk. Research shows that the herb contains a range of active constituents such as withanolides, sitoindosides and other alkaloids that provide <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> and adaptogenic activity.In Ayurvedic medicine adaptogens are used to normalize physiological processes during times of stress. Ashwagandha helps the body’s hormonal system – the endocrine system – cope with different stressors. It has been shown to improve sleep quality and length of sleep too, which in turn helps the body cope with ongoing stress.<h3>How to make Pink Moon Milk</h3>Gather your ingredients and make yourself a soothing bedtime blend:<ul><li>Gently warm 300ml of your chosen milk in a small pan.</li><li>Mix the dry herbs and spices, then add slowly to the simmering milk and stir well.</li><li>Remove the pan from the heat, add any liquid extracts (e.g., cherry juice) and a drizzle of honey.</li><li>Pour carefully into a mug and top with rose petals and chocolate shavings.</li></ul>CautionDo not use Ashwagandha if you are allergic or sensitive to the Solanaceae family (nightshades) or are pregnant or breastfeeding. Check with your healthcare practitioner before using Ashwagandha or Shatavari alongside any medications or supplements.<h3>Summary</h3>Pink Moon Milk is a pretty pink drink that provides a soothing blend of milk, herbs, spices and plant extracts to support sleep and serenity. Customize your own blend to suit your needs and your preferred flavours.

Pink Moon Milk For Stress And Sleep Support 

Unfortunately, toxins surround us in our daily life, and no matter how hard we try to maintain healthy lifestyles, these toxins sometimes go under our radars. Some lifestyle choices can increase toxic burden stressing the detoxification capacity of the liver. These include smoking and excessive alcohol consumption. Below are a few ‘everyday&#x27; chemicals, well-hidden in household products that you may be unaware of. Reducing your toxic load is a major step in supporting natural detoxification pathways.<h4>Common &#x27;everyday&#x27; toxins</h4>Pesticides &amp; HerbicidesThese toxins are used on food while growing to avoid destruction from insects and weeds. Many fruits and vegetables sold in grocery stores and markets are found to still contain these toxic chemicals. Where possible try and buy organic produce to avoid additional toxins in your diet. Pan-UK lists fruits and vegetables with the most and the least pesticide exposure, referred to as the ‘clean fifteen’ and the ‘dirty dozen’. <a href="https://vitaminology-develop-asset.s3.eu-west-1.amazonaws.com/61e54a0c66452f2a23942d56" target="_self">Download our Dirty Dozen list here</a> . You still need to wash your fruit and vegetables even if they are organic. Adding a little apple cider vinegar to the washing water can help remove any pesticide residue still on the surface.ParabensParabens are widely used as a preservative in cosmetic and skincare products. Although useful in extending the shelf-life of our much beloved beauty products unfortunately these parabens can also enter our body through the skin adding to our toxic load. They have also been noted as disrupting to our hormones. Examine product labels for butylparaben, methylparaben and propylparaben, as these are the most commonly used parabens. Opt for paraben-free products where possible to help reduce that toxic burden in the bodyPhthalatesAnother group of chemicals found in cosmetics, perfumes, plastics, and other products is phthalates. Other than adding to the toxic load, phthalates have been linked to asthma and respiratory problems. Any product containing the word ‘parfum’ or ‘fragrance’ almost certainly has phthalates in them. They can also be found in some plastics.Sodium Lauryl Sulfate (SLS)These toxic compounds are found in a lot of personal care and cleaning products. It’s used in products to help create a foamy consistency. SLS has been linked to skin and eye conditions, reproductive toxicity, and endocrine disruption. Again, look for the SLS-free products as a substitution.Bisphenol-A (BPA)You may have already heard of BPA found at toxic levels in plastic products, such as plastic containers, bottles and coffee cup lids. BPA is also found in the lining of canned and tinned goods as well as til receipts. A few savvy ways to avoid those hidden BPA toxins in products is to avoid canned foods and look for alternatives in glass. Try a stainless-steel water bottle instead of a plastic bottle and avoid storing or heating food in plastic containers.The takeaway from this is that it is a lot easier to avoid putting the toxins into our bodies in the first instance than to try and remove them. Become more aware of what you are putting into your body by becoming familiar with reading the product labels, and as much as possible substitute the products with alternative toxin-free options.

Reduce your exposure to the 'everyday' dangerous toxins in your life that can have harmful effects on health. 

<a href="/directory/ingredients/coffee" target="_blank">coffee</a>

<a href="/directory/ingredients/sodium" target="_blank">Sodium</a>

Unfortunately, toxins surround us in our daily life, and no matter how hard we try to maintain healthy lifestyles, these toxins sometimes go under our radars. Some lifestyle choices can increase toxic burden stressing the detoxification capacity of the liver. These include smoking and excessive alcohol consumption. Below are a few ‘everyday&#x27; chemicals, well-hidden in household products that you may be unaware of. Reducing your toxic load is a major step in supporting natural detoxification pathways.<h4>Common &#x27;everyday&#x27; toxins</h4>Pesticides &amp; HerbicidesThese toxins are used on food while growing to avoid destruction from insects and weeds. Many fruits and vegetables sold in grocery stores and markets are found to still contain these toxic chemicals. Where possible try and buy organic produce to avoid additional toxins in your diet. Pan-UK lists fruits and vegetables with the most and the least pesticide exposure, referred to as the ‘clean fifteen’ and the ‘dirty dozen’. <a href="https://vitaminology-develop-asset.s3.eu-west-1.amazonaws.com/61e54a0c66452f2a23942d56" target="_self">Download our Dirty Dozen list here</a> . You still need to wash your fruit and vegetables even if they are organic. Adding a little apple cider vinegar to the washing water can help remove any pesticide residue still on the surface.ParabensParabens are widely used as a preservative in cosmetic and skincare products. Although useful in extending the shelf-life of our much beloved beauty products unfortunately these parabens can also enter our body through the skin adding to our toxic load. They have also been noted as disrupting to our hormones. Examine product labels for butylparaben, methylparaben and propylparaben, as these are the most commonly used parabens. Opt for paraben-free products where possible to help reduce that toxic burden in the bodyPhthalatesAnother group of chemicals found in cosmetics, perfumes, plastics, and other products is phthalates. Other than adding to the toxic load, phthalates have been linked to asthma and respiratory problems. Any product containing the word ‘parfum’ or ‘fragrance’ almost certainly has phthalates in them. They can also be found in some plastics.<a href="/directory/ingredients/sodium" target="_blank">Sodium</a> Lauryl Sulfate (SLS)These toxic compounds are found in a lot of personal care and cleaning products. It’s used in products to help create a foamy consistency. SLS has been linked to skin and eye conditions, reproductive toxicity, and endocrine disruption. Again, look for the SLS-free products as a substitution.Bisphenol-A (BPA)You may have already heard of BPA found at toxic levels in plastic products, such as plastic containers, bottles and <a href="/directory/ingredients/coffee" target="_blank">coffee</a> cup lids. BPA is also found in the lining of canned and tinned goods as well as <a href="/directory/ingredients/sesame" target="_blank">til</a> receipts. A few savvy ways to avoid those hidden BPA toxins in products is to avoid canned foods and look for alternatives in glass. Try a stainless-steel water bottle instead of a plastic bottle and avoid storing or heating food in plastic containers.The takeaway from this is that it is a lot easier to avoid putting the toxins into our bodies in the first instance than to try and remove them. Become more aware of what you are putting into your body by becoming familiar with reading the product labels, and as much as possible substitute the products with alternative toxin-free options.

Everyday Toxins That Impact Detoxification

<h4>The link between inflammation, gut health and depression and how food and lifestyle can help.</h4>Scientific research has found a significant association between raised inflammation and depression. This may be due to the effect of psychological stress, a factor strongly associated with depression, which can trigger an immune response and inflammation in humans. Inflammatory molecules, known as cytokines, can reach the brain and reduce the production and availability of the neurotransmitters, serotonin and dopamine, both of which are involved in mood regulation. Therefore, reducing inflammation in the body and managing stress are important strategies for managing depression.<h5></h5><h5>What about the gut?</h5>The gut and brain communicate with each other via complex pathways involving the nervous system, immune cells and hormones. This is known as the gut-brain axis. If the gut is inflamed or there is an imbalance of gut bacteria (gut dysbiosis), inflammatory chemicals are released which can affect the brain and contribute to symptoms of depression.<h5></h5><h5>6 diet and lifestyle changes to reduce inflammation and improve mood:</h5>1. Find ways to manage stressPsychological stress can trigger inflammation which increases the risk of developing depression, particularly if stress is experienced over a long time. Therefore, coping strategies are important. Which activities do you find relaxing, calming, or enjoyable to do? This could be a gentle walk, petting an animal, spending time with family or friends, watching a comedy, having a candlelit bath with essential oils, dancing to music or reading a book. If you are dealing with a particularly stressful situation, consider seeking help from a qualified counsellor.2. Limit alcohol, sugary and processed foodsFoods such as cakes, biscuits, sweets, crisps as well as alcohol can inflame the gut and contribute to gut dysbiosis if consumed regularly. Instead opt for fresh fruits, vegetables, nuts, seeds, herbs, spices, good quality protein such as eggs, fish, poultry, legumes and tofu, complex carbohydrates and whole grains such as oats, brown rice and quinoa. For something sweet you could try 70% dark chocolate, dried fruit, homemade flapjacks or fruit crumble with yoghurt.3. Eat foods that feed your good gut bugsConsume prebiotic foods such as onions, cabbage, broccoli, garlic, leeks, mushrooms, asparagus, legumes, bananas, flaxseeds, oats, cocoa and apples. Your beneficial gut bacteria ferment these foods and produce short-chain fatty acids (SCFAs) which can help to reduce inflammation.4. Introduce fermented foodsFoods such as natural yoghurt, unpasteurised sauerkraut, kefir, kimchi, kombucha, miso, natto and cottage cheese are natural sources of beneficial bacteria that can help to rebalance the gut microbiome and may lessen inflammation.5. Get movingModerate exercise has been shown to improve the gut microbiome. It can also improve levels of feel-good chemicals such as serotonin and endorphins and can support brain function and cognition.6. Walk amongst the treesWalking in nature has been shown to reduce the stress hormone cortisol. Research suggests that the natural oils released by trees may also reduce inflammation.SummaryInflammation can be caused by chronic stress, poor diet and inactivity, and is associated with the development of depression. Tackling stress and consuming foods that support a healthy gut are important strategies for improving mental wellbeing.

Does inflammation cause depression? Six top tips to help improve your mood and calm inflammation. 

<a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>

<a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>

<a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a>

<a href="/directory/ingredients/kombucha-tea" target="_blank">kombucha</a>

<a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>

<a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>

<a href="/directory/ingredients/onion" target="_blank">onions</a>

<a href="/directory/ingredients/cocoa" target="_blank">cocoa</a>

<a href="/directory/ingredients/kefir" target="_blank">kefir</a>

<a href="/directory/ingredients/soy" target="_blank">natto</a>

<h4>The link between inflammation, gut health and depression and how food and lifestyle can help.</h4>Scientific research has found a significant association between raised inflammation and depression. This may be due to the effect of psychological stress, a factor strongly associated with depression, which can trigger an immune response and inflammation in humans. Inflammatory molecules, known as cytokines, can reach the brain and reduce the production and availability of the neurotransmitters, serotonin and dopamine, both of which are involved in mood regulation. Therefore, reducing inflammation in the body and managing stress are important strategies for managing depression.<h5></h5><h5>What about the gut?</h5>The gut and brain communicate with each other via complex pathways involving the nervous system, immune cells and hormones. This is known as the gut-brain axis. If the gut is inflamed or there is an imbalance of gut bacteria (gut dysbiosis), inflammatory chemicals are released which can affect the brain and contribute to symptoms of depression.<h5></h5><h5>6 diet and lifestyle changes to reduce inflammation and improve mood:</h5>1. Find ways to manage stressPsychological stress can trigger inflammation which increases the risk of developing depression, particularly if stress is experienced over a long time. Therefore, coping strategies are important. Which activities do you find relaxing, calming, or enjoyable to do? This could be a gentle walk, petting an animal, spending time with family or friends, watching a comedy, having a candlelit bath with essential oils, dancing to music or reading a book. If you are dealing with a particularly stressful situation, consider seeking help from a qualified counsellor.2. Limit alcohol, sugary and processed foodsFoods such as cakes, biscuits, sweets, crisps as well as alcohol can inflame the gut and contribute to gut dysbiosis if consumed regularly. Instead opt for fresh fruits, vegetables, nuts, seeds, herbs, spices, good quality protein such as eggs, fish, poultry, legumes and <a href="/directory/ingredients/soy" target="_blank">tofu</a>, complex carbohydrates and whole grains such as oats, <a href="/directory/ingredients/brown-rice" target="_blank">brown rice</a> and <a href="/directory/ingredients/quinoa" target="_blank">quinoa</a>. For something sweet you could try 70% <a href="/directory/ingredients/cocoa" target="_blank">dark chocolate</a>, dried fruit, homemade flapjacks or fruit crumble with <a href="/directory/ingredients/yogurt" target="_blank">yoghurt</a>.3. Eat foods that feed your good gut bugsConsume <a href="/directory/ingredients/fructo-oligosaccharides" target="_blank">prebiotic</a> foods such as <a href="/directory/ingredients/onion" target="_blank">onions</a>, <a href="/directory/ingredients/cabbage" target="_blank">cabbage</a>, <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>, <a href="/directory/ingredients/garlic" target="_blank">garlic</a>, leeks, mushrooms, <a href="/directory/ingredients/asparagus-racemosus" target="_blank">asparagus</a>, legumes, bananas, flaxseeds, oats, <a href="/directory/ingredients/cocoa" target="_blank">cocoa</a> and apples. Your beneficial gut bacteria ferment these foods and produce short-chain fatty acids (SCFAs) which can help to reduce inflammation.4. Introduce fermented foodsFoods such as natural yoghurt, unpasteurised sauerkraut, <a href="/directory/ingredients/kefir" target="_blank">kefir</a>, kimchi, <a href="/directory/ingredients/kombucha-tea" target="_blank">kombucha</a>, <a href="/directory/ingredients/soy" target="_blank">miso</a>, <a href="/directory/ingredients/soy" target="_blank">natto</a> and cottage cheese are natural sources of beneficial bacteria that can help to rebalance the gut microbiome and may lessen inflammation.5. Get movingModerate exercise has been shown to improve the gut microbiome. It can also improve levels of feel-good chemicals such as serotonin and endorphins and can support brain function and cognition.6. Walk amongst the treesWalking in nature has been shown to reduce the stress hormone cortisol. Research suggests that the natural oils released by trees may also reduce inflammation.SummaryInflammation can be caused by chronic stress, poor diet and inactivity, and is associated with the development of depression. Tackling stress and consuming foods that support a healthy gut are important strategies for improving mental wellbeing.

Does Chronic Inflammation Cause Depression?

Choose fresh at lunchtime!Maximise your protein, vitamins, minerals and healthy fats by serving egg and avocado on top of a mix of salad leaves. Ramp up the flavour with a drizzle of oil and a sprinkle of seeds.If you’re feeling adventurous, leave boring iceberg behind and look for folate-rich rocket, lollo rosso or other dark green, red or purple leaves.Ingredients<ul><li>Two handfuls of salad leaves</li><li>One large tomato or several small tomatoes</li><li>Two eggs</li><li>One avocado</li><li>A sprinkling of sesame seeds</li><li>A drizzle of extra virgin olive oil or avocado oil.</li></ul>Method<ul><li>Eggs:</li></ul>Fill a pan with water (warm tap water is fine) and put the eggs in.Bring to the boil and then simmer for 8 – 10 minutes.Plunge the eggs into cold water to cool them quickly (this helps prevent a dark circle developing around the yolks).Once cool, peel the eggs and slice into quarters.<ul><li>Salad:</li></ul>Wash salad leaves and tomatoes well.<ul><li>Avocado:</li></ul>Rinse the avocado and slice it into two.Carefully remove the stone.Cut into chunks.Place salad on a plate, put egg and avocado pieces on top.Drizzle with extra-virgin olive oil or avocado oil.Sprinkle with sesame seeds.Make it yours<ul><li>Add other nutritious items to the salad such as beetroot or grated carrot.</li><li>Add a drizzle of a delicately-flavoured nut or seed oil such as hempseed oil, walnut oil or sesame oil.</li><li>Use pine nuts instead of sesame seeds.</li></ul><h5></h5>

Fertility foods provide nourishment to help encourage pregnancy. This simple avocado and egg salad will hit the spot. 

<a href="/directory/ingredients/olive" target="_blank">extra virgin olive oil</a>

<a href="/directory/ingredients/olive" target="_blank">virgin olive oil</a>

<a href="/directory/ingredients/avocado" target="_blank">avocado</a>

<a href="/directory/ingredients/black-walnut-hulls" target="_blank">walnut</a>

<a href="/directory/ingredients/carrot" target="_blank">carrot</a>

<a href="/directory/ingredients/folic-acid" target="_blank">folate</a>

<a href="/directory/ingredients/sesame" target="_blank">sesame</a>

<a href="/directory/ingredients/tomato" target="_blank">tomato</a>

Choose fresh at lunchtime!Maximise your protein, vitamins, minerals and healthy fats by serving egg and <a href="/directory/ingredients/avocado" target="_blank">avocado</a> on top of a mix of salad leaves. <a href="/directory/ingredients/arum" target="_blank">Ramp</a> up the flavour with a drizzle of oil and a sprinkle of seeds.If you’re feeling adventurous, leave boring iceberg behind and look for <a href="/directory/ingredients/folic-acid" target="_blank">folate</a>-rich rocket, lollo rosso or other dark green, red or purple leaves.Ingredients<ul><li>Two handfuls of salad leaves</li><li>One large <a href="/directory/ingredients/tomato" target="_blank">tomato</a> or several small tomatoes</li><li>Two eggs</li><li>One avocado</li><li>A sprinkling of <a href="/directory/ingredients/sesame" target="_blank">sesame</a> seeds</li><li>A drizzle of <a href="/directory/ingredients/olive" target="_blank">extra virgin olive oil</a> or avocado oil.</li></ul>Method<ul><li>Eggs:</li></ul>Fill a pan with water (warm tap water is fine) and put the eggs in.Bring to the boil and then simmer for 8 – 10 minutes.Plunge the eggs into cold water to cool them quickly (this helps prevent a dark circle developing around the yolks).Once cool, peel the eggs and slice into quarters.<ul><li>Salad:</li></ul>Wash salad leaves and tomatoes well.<ul><li>Avocado:</li></ul>Rinse the avocado and slice it into two.Carefully remove the stone.Cut into chunks.Place salad on a plate, put egg and avocado pieces on top.Drizzle with extra-<a href="/directory/ingredients/olive" target="_blank">virgin olive oil</a> or avocado oil.Sprinkle with sesame seeds.Make it yours<ul><li>Add other nutritious items to the salad such as <a href="/directory/ingredients/beet" target="_blank">beetroot</a> or grated <a href="/directory/ingredients/carrot" target="_blank">carrot</a>.</li><li>Add a drizzle of a delicately-flavoured nut or seed oil such as hempseed oil, <a href="/directory/ingredients/black-walnut-hulls" target="_blank">walnut</a> oil or sesame oil.</li><li>Use <a href="/directory/ingredients/pine" target="_blank">pine</a> nuts instead of sesame seeds.</li></ul><h5></h5>

Avocado and Egg Salad

<h3>Tips for treating sunburn naturally</h3> Sunburn is cause by excessive exposure to ultraviolet (UV) rays from the sun. Each of us can be burnt by over-exposure to harmful UVA and UVB rays. The extent of the burn depends on individual skin health and skin colour, geographical location, the time of day and the atmospheric conditions. UVB rays attack the outer skin layers, UVA attacks the underlying layers. This article will help you to care for sunburn using natural products.<h3> What happens when you get sunburn?</h3> Most sunburns are first-degree burns, and the skin becomes warm, red and tender. Depending on the individual’s skin type and the severity of the burn, the burn may become a suntan or thin layers of skin may peel off. More serious sunburn is second-degree, with extreme reddening, swelling, pain and blisters. This happens when the burn has gone deeper that the surface layer of the skin, causing damage and loss of cellular fluid. The skin here may break open, increasing the risk of infection. In the most severe cases of sunburn, the burn may be accompanied by fever, chills, nausea and/or delirium. This can be dangerous and medical advice should be sought urgently. Sunburn is frequently accompanied by dehydration. Sunburn symptoms often appears hours following exposure and usually peak between 2-3 days after exposure. Frequent bouts of sunburn can increase the risk of skin cancer in later years.<h3> Tips for managing sunburn naturally</h3><ul><li>Aloe Vera gel is very effective for a burn by relieving pain and swelling. It promotes healing, helps to moisturise the skin and relieves dryness. Apply a thin layer of aloe vera gel (taken from the inner leaf) to the affected area, reapplying every hour until the pain has subsided. Ensure the product you purchase does not contain mineral oil, paraffin waxes, alcohol or colouring which can irritate the skin.</li><li>Drink water to rehydrate and help the body repair and recover. Aim to drink at least 1.5L every day, more on hot days. You can add herbs, vegetables and fruits to your water for added flavour.</li><li>A herbal bath containing chamomile oil or lavender oil can help to relieve the stinging and pain of sunburn. Add 6 drops of oil of a lukewarm bath and soak in the bath for 30 minutes.</li><li>Cool-water compress can provide immediate relief for sunburn pain. Apply as often as needed, ensuring the compress is cool not cold.</li><li>High protein foods help your tissues to repair and rebuild following a burn as they provide collagen that forms the building blocks of skin cells. Include lean meat, eggs, dairy, fish as well as vegetable proteins found in beans, legumes, wholegrains, nuts and seeds. Aim to eat 1.0g protein/kg body weight per day.</li><li>Vegetables and fruits provide vitamins and minerals that enable your body to reduce inflammation, healing and repairing tissues. Include a wide range of colourful vegetables and fruit in your daily diet. Aim to consume 3-5 portions of vegetables and 2-3 portions of fruit per day.</li><li>Avoid the sun completely until the burn has healed.</li></ul> In summary, sunburn can be a painful experience that can ruin a holiday and potentially be dangerous to health. If you do inadvertently get sunburn, adopting the above tips will provide natural sunburn care and help you to recover well. Please consult your GP/health professional if you feel unwell as a result of overexposure to the sun.

Looking for natural sunburn care? These nutrition and lifestyle tips can ease your discomfort. 

<a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a>

<a href="/directory/ingredients/lavender" target="_blank">lavender</a>

<h3>Tips for treating sunburn naturally</h3> Sunburn is cause by excessive exposure to ultraviolet (UV) rays from the sun. Each of us can be burnt by over-exposure to harmful <a href="/directory/ingredients/grape" target="_blank">UVA</a> and UVB rays. The extent of the burn depends on individual skin health and skin colour, geographical location, the time of day and the atmospheric conditions. UVB rays attack the outer skin layers, UVA attacks the underlying layers. This article will help you to care for sunburn using natural products.<h3> What happens when you get sunburn?</h3> Most sunburns are first-degree burns, and the skin becomes warm, red and tender. Depending on the individual’s skin type and the severity of the burn, the burn may become a suntan or thin layers of skin may peel off. More serious sunburn is second-degree, with extreme reddening, swelling, pain and blisters. This happens when the burn has gone deeper that the surface layer of the skin, causing damage and loss of cellular fluid. The skin here may break open, increasing the risk of infection. In the most severe cases of sunburn, the burn may be accompanied by fever, chills, nausea and/or delirium. This can be dangerous and medical advice should be sought urgently. Sunburn is frequently accompanied by dehydration. Sunburn symptoms often appears hours following exposure and usually peak between 2-3 days after exposure. Frequent bouts of sunburn can increase the risk of skin cancer in later years.<h3> Tips for managing sunburn naturally</h3><ul><li><a href="/directory/ingredients/aloe" target="_blank">Aloe Vera gel</a> is very effective for a burn by relieving pain and swelling. It promotes healing, helps to moisturise the skin and relieves dryness. Apply a thin layer of aloe vera gel (taken from the inner leaf) to the affected area, reapplying every hour until the pain has subsided. Ensure the product you purchase does not contain mineral oil, paraffin waxes, alcohol or colouring which can irritate the skin.</li><li>Drink water to rehydrate and help the body repair and recover. Aim to drink at least 1.5L every day, more on hot days. You can add herbs, vegetables and fruits to your water for added flavour.</li><li>A herbal bath containing <a href="/directory/ingredients/german-chamomile" target="_blank">chamomile</a> oil or <a href="/directory/ingredients/lavender" target="_blank">lavender</a> oil can help to relieve the stinging and pain of sunburn. Add 6 drops of oil of a lukewarm bath and soak in the bath for 30 minutes.</li><li>Cool-water compress can provide immediate relief for sunburn pain. Apply as often as needed, ensuring the compress is cool not cold.</li><li>High protein foods help your tissues to repair and rebuild following a burn as they provide collagen that forms the building blocks of skin cells. Include lean meat, eggs, dairy, fish as well as vegetable proteins found in beans, legumes, wholegrains, nuts and seeds. Aim to eat 1.0g protein/kg body weight per day.</li><li>Vegetables and fruits provide vitamins and minerals that enable your body to reduce inflammation, healing and repairing tissues. Include a wide range of colourful vegetables and fruit in your daily diet. Aim to consume 3-5 portions of vegetables and 2-3 portions of fruit per day.</li><li>Avoid the sun completely until the burn has healed.</li></ul> In summary, sunburn can be a painful experience that can ruin a holiday and potentially be dangerous to health. If you do inadvertently get sunburn, adopting the above tips will provide natural sunburn care and help you to recover well. Please consult your GP/health professional if you feel unwell as a result of overexposure to the sun.

How To Care For Sunburn Naturally

Every chemical reaction taking place within our cells is necessary to life. But what powers the cell to perform these reactions? Meet coenzyme Q10 also known as CoQ10. This powerful antioxidant is all the craze just now as an important supplement to include for optimal cellular health. This article takes a deep dive into CoQ10 and why we need it, it’s mechanism of action and most importantly if it is safe.<h5>What is CoQ10?</h5>Simply put, CoQ10 is a vitamin-like compound used in the body to make energy by joining enzymes together to boost or activate their function. It is also a potent antioxidant. The technical name for CoQ10 is ubiquinone.1 It is known as ubiquinone as it is ubiquitous, meaning it is found everywhere in the body. It occurs naturally in the body and is also found in many dietary foods. CoQ10 is also produced by chemical synthesis, fermentation by gut microbes, or extracted from biological tissues to make it available in a supplement form.2CoQ10 is found in high quantities in the mitochondria, the ‘powerhouse of the cell’. Inside the mitochondria, CoQ10 turns into a more useable form known as ubiquinol.2 Mitochondria are found in higher quantities in organs that have a higher rate of metabolism. For that reason, CoQ10 is found in high levels in the heart, the liver, and the kidneys. It is also found in smaller amounts in tissues such as muscles.3 The mitochondria use no less than 18 genes to synthesize CoQ10.4It was first identified in the 1940’s but isolated in 1957 by Frederick Crane. Peter Mitchell of Edinburgh University later discovered that CoQ10 helped produce energy at the cellular level and won a Nobel Prize for Chemistry in 1978 for this important discovery.5 As a fat-soluble compound, absorption of CoQ10 is limited and is dependent on the presence of dietary fat and adequate bile production, as bile aids fat digestion.The whole body’s content of CoQ10 is actually very small, only about 500 -1500mgs, and this also decreases with age.3Other causes of CoQ10 deficiency include:<ul><li>Nutritional deficiencies, such as vitamin B6 deficiency. Vitamin B6 is required by the body to produce CoQ10 </li><li>Increased demands in the body as a consequence of disease and inflammation </li><li>Side effects of statin medications, which are well known to reduce CoQ10 production </li><li>Smoking, which depletes the body of CoQ10 </li></ul><h5>Dietary sources of CoQ10</h5>It is advisable to consume 30-100mg per day of CoQ10 from food sources in addition to what is naturally made in our bodies from the amino acid tyrosine.6Liver is the richest source of CoQ10 with beef, poultry, and fish being the next highest sources.3From the plant kingdom, some legumes, such as peanuts, and soy are good sources of CoQ10. However, legumes and soy are both restricted in some diets. Additional plant-based foods high in CoQ10, suitable on most diets, are pistachio, cauliflower, and broccoli.3Comparatively, animal products are a much richer source of CoQ10 than plant-based foods. On comparison of beef and pistachio, for example, beef is likely over 300% richer in CoQ10 than pistachios. <h5>What does CoQ10 actually do?</h5>CoQ10 is a critical nutrient that powers the chemical reactions that take place within the mitochondria without which the generation of energy would be almost impossible.6Besides its crucial role in energy production, CoQ10 has important antioxidant functions too.3 An antioxidant is a compound that can prevent or slow damage to cells in the body. In mitochondria, CoQ10 can protect proteins and DNA from the damage that results from natural metabolic processes that take place within each cell. It also has the ability to regenerate other antioxidants such as vitamin E.7A 2017 meta-analysis concluded that supplementation with CoQ10 significantly reduced inflammations in the body.8<h5>Symptoms of low CoQ10</h5>Symptoms of low CoQ10 levels can range from minor to severe and include:<ul><li>Low energy and fatigue</li><li>Difficulty in concentrating</li><li>Muscle weakness </li><li>Low exercise tolerance</li><li>Weaker immune system</li><li>High blood pressure </li></ul><h5>Benefits of CoQ10 supplementation</h5>The beneficial effects of CoQ10 supplementation are seen in a number of age-related diseases many of which have documented CoQ10 deficiency. CoQ10 is reported to be supportive in several diseases such as cardio-myopathy, Parkinson’s, Alzheimer’s, and diabetes, moreover, they are also found to reduce the risks of statin induced myopathy (muscle weakness and fatigue). Because CoQ10 is a fat-soluble compound, its absorption is slow and limited and is therefore better absorbed when taken with food containing some fat such as nuts, eggs, avocado, olive oil, meats and fish.Cardiovascular diseasesCoQ10 is known to be highly concentrated in heart muscle cells due to the high energy requirements of this cell type. Numerous studies have investigated the benefit of CoQ10 supplementation in improving cardiovascular function due to its enhanced energy production and potent antioxidant properties. The largest study to date is the Italian multicenter trial, involving 2664 patients with heart failure which after three months of treatment showed that 49.3% - 68.6% of patients improved in a range of clinical signs and symptoms, including arrhythmia, palpitations, and uneasy breathing to name a few.9One systematic review of 12 clinical trials found that CoQ10 was able to lower blood pressure, an indicator of heart disease risk .10AtherosclerosisStudies have shown that the supplementation of CoQ10 reduced the susceptibility of LDL cholesterol to lipid peroxidation.11 Lipid oxidation is a process that results in rancidity and deterioration of fats. CoQ10 has also been found to improve endothelial dysfunction associated with atherosclerosis likely through regulating nitric oxide levels. Nitric oxide is a naturally occurring compound in the body that supports healthy blood vessels and circulation. Statins, a medication used to lower cholesterol, reduces the body’s production of CoQ10, and therefore supplementation may be important in those on statin medication. The most common side effects reported by individuals on statins are muscle aches and weakness, collectively known as statin-induced myopathy. Coenzyme Q10 supplementation has therefore been proposed to reduce the adverse muscular effects sometimes seen with statins.12Neurological DiseasesA randomised controlled trial of 42 patients found that 100 mg of CoQ10 three times daily decreased the frequency of migraine headaches by 30% and the number of days with headache-related nausea by 45%.13 CoQ10 decreases inflammation in your body which helps reduce migraine-associated pain.Studies have shown that supplementation with CoQ10 over time, slowed down symptom progression in people with early Parkinson’s disease. Significantly reduced levels of CoQ10 have been observed in blood and platelet mitochondria and plasma of Parkinson’s disease patients.1An earlier study from 1998 showed that oral administration of CoQ10 increases both brain and brain mitochondrial concentrations.6Oral healthMany studies have recognised CoQ10 as a nutrient that supports energy function, but recently some research has highlighted its support in oral health too.CoQ10 strengthens gum tissue and helps reduce the unwanted bacteria in the mouth that can cause plaque.14 A clinical study demonstrated that patients with periodontitis frequently have significant CoQ10 deficiencies.14Chronic fatigue and fibromyalgiaA 2009 study investigating CoQ10 concentrations in patients diagnosed with chronic fatigue syndrome found that the CoQ10 levels in the chronic fatigue patients were significantly lower than the CoQ10 levels in the normal healthy study participants. They also found lower levels of CoQ10 were correlated with a higher intensity of chronic fatigue symptoms.15The results of a 2015 clinical trial suggests that CoQ10 plus NADH supplementation for 8 weeks is potentially effective in reducing fatigue in chronic fatigue syndrome.16CoQ10 has shown the potential to decrease pain, fatigue, and morning tiredness compared to placebo in patients with fibromyalgia.17Boost physical performance and enduranceSince CoQ10 supports mitochondria including those found in muscles, it can support the production of energy and a deficiency may hinder physical performance.One study found that supplementing and increasing levels of CoQ10 can boost endurance in both trained and untrained participants.18<h5>CoQ10 side effects and contraindications</h5>Clinical and preclinical trials indicate that CoQ10 is highly safe as a supplement, and while the evidence is staggering for the benefits of CoQ10, over-supplementing for a long period of time could cause some side effects.19<ul><li>Digestive complaints</li><li>Low blood sugar levels</li><li>Low blood pressure</li><li>Loss of appetite</li><li>Light sensitivity </li></ul>CoQ10 may decrease the effectiveness of blood-thinning medications such as warfarin (Coumadin) leading to the need for increased doses. CoQ10 should be used with warfarin only under careful supervision by a health care provider.CoQ10 can reduce blood pressure and blood sugar levels. The combination with blood pressure and blood-sugar lowering medication may lead to very low blood pressure or blood sugar.CoQ10 is processed by the liver and is eliminated through bile. Individuals with poor liver function or blocked bile ducts who supplement with CoQ10 consider supervision by a health care provider.The safety of use of CoQ10 during pregnancy and breast-feeding hasn&#x27;t been established.<h5>The main takeaway for CoQ10</h5>CoQ10 is vitally important for maintaining energy levels and as a potent antioxidant throughout the body, especially in the heart.Although CoQ10 is found naturally in some foods and the body produces it in small amounts, it may be worth supplementing in certain situations.Research has shown several benefits to additional supplementation of CoQ10 at varying dosages for those individuals with certain conditions. Make sure that you talk with your health care provider about dosing and possible interactions with any medications you’re taking.

The extraordinary health benefits of the powerful antioxidant, CoQ10, and why we need it. 

<a href="/directory/ingredients/coenzyme-q-10" target="_blank">coenzyme Q10</a>

<a href="/directory/ingredients/vitamin-b6" target="_blank">vitamin B6</a>

<a href="/directory/ingredients/vitamin-e" target="_blank">vitamin E</a>

<a href="/directory/ingredients/olive" target="_blank">olive oil</a>

<a href="/directory/ingredients/tyrosine" target="_blank">tyrosine</a>

<a href="/directory/ingredients/peanut-oil" target="_blank">peanuts</a>

Every chemical reaction taking place within our cells is necessary to life. But what powers the cell to perform these reactions? Meet <a href="/directory/ingredients/coenzyme-q-10" target="_blank">coenzyme Q10</a> also known as <a href="/directory/ingredients/coenzyme-q-10" target="_blank">CoQ10</a>. This powerful <a href="/directory/ingredients/antioxidant" target="_blank">antioxidant</a> is all the craze just now as an important supplement to include for optimal cellular health. This article takes a deep dive into CoQ10 and why we need it, it’s mechanism of action and most importantly if it is safe.<h5>What is CoQ10?</h5>Simply put, CoQ10 is a vitamin-like compound used in the body to make energy by joining enzymes together to boost or activate their function. It is also a potent antioxidant. The technical name for CoQ10 is ubiquinone.1 It is known as ubiquinone as it is ubiquitous, meaning it is found everywhere in the body. It occurs naturally in the body and is also found in many dietary foods. CoQ10 is also produced by chemical synthesis, fermentation by gut microbes, or extracted from biological tissues to make it available in a supplement form.2CoQ10 is found in high quantities in the mitochondria, the ‘powerhouse of the cell’. Inside the mitochondria, CoQ10 turns into a more useable form known as ubiquinol.2 Mitochondria are found in higher quantities in organs that have a higher rate of metabolism. For that reason, CoQ10 is found in high levels in the heart, the liver, and the kidneys. It is also found in smaller amounts in tissues such as muscles.3 The mitochondria use no less than 18 genes to synthesize CoQ10.4It was first identified in the 1940’s but isolated in 1957 by Frederick Crane. Peter Mitchell of Edinburgh University later discovered that CoQ10 helped produce energy at the cellular level and won a Nobel Prize for Chemistry in 1978 for this important discovery.5 As a fat-soluble compound, absorption of CoQ10 is limited and is dependent on the presence of dietary fat and adequate bile production, as bile aids fat digestion.The whole body’s content of CoQ10 is actually very small, only about 500 -1500mgs, and this also decreases with age.3Other causes of CoQ10 deficiency include:<ul><li>Nutritional deficiencies, such as <a href="/directory/ingredients/vitamin-b6" target="_blank">vitamin B6</a> deficiency. Vitamin B6 is required by the body to produce CoQ10 </li><li>Increased demands in the body as a consequence of disease and inflammation </li><li>Side effects of statin medications, which are well known to reduce CoQ10 production </li><li>Smoking, which depletes the body of CoQ10 </li></ul><h5>Dietary sources of CoQ10</h5>It is advisable to consume 30-100mg per day of CoQ10 from food sources in addition to what is naturally made in our bodies from the amino acid <a href="/directory/ingredients/tyrosine" target="_blank">tyrosine</a>.6Liver is the richest source of CoQ10 with beef, poultry, and fish being the next highest sources.3From the plant kingdom, some legumes, such as <a href="/directory/ingredients/peanut-oil" target="_blank">peanuts</a>, and <a href="/directory/ingredients/soy" target="_blank">soy</a> are good sources of CoQ10. However, legumes and soy are both restricted in some diets. Additional plant-based foods high in CoQ10, suitable on most diets, are pistachio, <a href="/directory/ingredients/cauliflower" target="_blank">cauliflower</a>, and <a href="/directory/ingredients/broccoli" target="_blank">broccoli</a>.3Comparatively, animal products are a much richer source of CoQ10 than plant-based foods. On comparison of beef and pistachio, for example, beef is likely over 300% richer in CoQ10 than pistachios. <h5>What does CoQ10 actually do?</h5>CoQ10 is a critical nutrient that powers the chemical reactions that take place within the mitochondria without which the generation of energy would be almost impossible.6Besides its crucial role in energy production, CoQ10 has important antioxidant functions too.3 An antioxidant is a compound that can prevent or slow damage to cells in the body. In mitochondria, CoQ10 can protect proteins and <a href="/directory/ingredients/rna-and-dna" target="_blank">DNA</a> from the damage that results from natural metabolic processes that take place within each cell. It also has the ability to regenerate other antioxidants such as <a href="/directory/ingredients/vitamin-e" target="_blank">vitamin E</a>.7A 2017 meta-analysis concluded that supplementation with CoQ10 significantly reduced inflammations in the body.8<h5>Symptoms of low CoQ10</h5>Symptoms of low CoQ10 levels can range from minor to severe and include:<ul><li>Low energy and fatigue</li><li>Difficulty in concentrating</li><li>Muscle weakness </li><li>Low exercise tolerance</li><li>Weaker immune system</li><li>High blood pressure </li></ul><h5>Benefits of CoQ10 supplementation</h5>The beneficial effects of CoQ10 supplementation are seen in a number of age-related diseases many of which have documented CoQ10 deficiency. CoQ10 is reported to be supportive in several diseases such as cardio-myopathy, Parkinson’s, Alzheimer’s, and diabetes, moreover, they are also found to reduce the risks of statin induced myopathy (muscle weakness and fatigue). Because CoQ10 is a fat-soluble compound, its absorption is slow and limited and is therefore better absorbed when taken with food containing some fat such as nuts, eggs, <a href="/directory/ingredients/avocado" target="_blank">avocado</a>, <a href="/directory/ingredients/olive" target="_blank">olive oil</a>, meats and fish.Cardiovascular diseasesCoQ10 is known to be highly concentrated in heart muscle cells due to the high energy requirements of this cell type. Numerous studies have investigated the benefit of CoQ10 supplementation in improving cardiovascular function due to its enhanced energy production and potent antioxidant properties. The largest study to <a href="/directory/ingredients/date-palm" target="_blank">date</a> is the Italian multicenter trial, involving 2664 patients with heart failure which after three months of treatment showed that 49.3% - 68.6% of patients improved in a range of clinical signs and symptoms, including arrhythmia, palpitations, and uneasy breathing to name a few.9One systematic review of 12 clinical trials found that CoQ10 was able to lower blood pressure, an indicator of heart disease risk .10AtherosclerosisStudies have shown that the supplementation of CoQ10 reduced the susceptibility of LDL cholesterol to lipid peroxidation.11 Lipid oxidation is a process that results in rancidity and deterioration of fats. CoQ10 has also been found to improve endothelial dysfunction associated with atherosclerosis likely through regulating nitric oxide levels. Nitric oxide is a naturally occurring compound in the body that supports healthy blood vessels and circulation. Statins, a medication used to lower cholesterol, reduces the body’s production of CoQ10, and therefore supplementation may be important in those on statin medication. The most common side effects reported by individuals on statins are muscle aches and weakness, collectively known as statin-induced myopathy. Coenzyme Q10 supplementation has therefore been proposed to reduce the adverse muscular effects sometimes seen with statins.12Neurological DiseasesA randomised controlled trial of 42 patients found that 100 <a href="/directory/ingredients/magnesium" target="_blank">mg</a> of CoQ10 three times daily decreased the frequency of migraine headaches by 30% and the number of days with headache-related nausea by 45%.13 CoQ10 decreases inflammation in your body which helps reduce migraine-associated pain.Studies have shown that supplementation with CoQ10 over time, slowed down symptom progression in people with early Parkinson’s disease. Significantly reduced levels of CoQ10 have been observed in blood and platelet mitochondria and plasma of Parkinson’s disease patients.1An earlier study from 1998 showed that oral administration of CoQ10 increases both brain and brain mitochondrial concentrations.6Oral healthMany studies have recognised CoQ10 as a nutrient that supports energy function, but recently some research has highlighted its support in oral health too.CoQ10 strengthens gum tissue and helps reduce the unwanted bacteria in the mouth that can cause plaque.14 A clinical study demonstrated that patients with periodontitis frequently have significant CoQ10 deficiencies.14Chronic fatigue and fibromyalgiaA 2009 study investigating CoQ10 concentrations in patients diagnosed with chronic fatigue syndrome found that the CoQ10 levels in the chronic fatigue patients were significantly lower than the CoQ10 levels in the normal healthy study participants. They also found lower levels of CoQ10 were correlated with a higher intensity of chronic fatigue symptoms.15The results of a 2015 clinical trial suggests that CoQ10 plus <a href="/directory/ingredients/nadh" target="_blank">NADH</a> supplementation for 8 weeks is potentially effective in reducing fatigue in chronic fatigue syndrome.16CoQ10 has shown the potential to decrease pain, fatigue, and morning tiredness compared to placebo in patients with fibromyalgia.17Boost physical performance and enduranceSince CoQ10 supports mitochondria including those found in muscles, it can support the production of energy and a deficiency may hinder physical performance.One study found that supplementing and increasing levels of CoQ10 can boost endurance in both trained and untrained participants.18<h5>CoQ10 side effects and contraindications</h5>Clinical and preclinical trials indicate that CoQ10 is highly safe as a supplement, and while the evidence is staggering for the benefits of CoQ10, over-supplementing for a long period of time could cause some side effects.19<ul><li>Digestive complaints</li><li>Low blood sugar levels</li><li>Low blood pressure</li><li>Loss of appetite</li><li>Light sensitivity </li></ul>CoQ10 may decrease the effectiveness of blood-thinning medications such as warfarin (Coumadin) leading to the need for increased doses. CoQ10 should be used with warfarin only under careful supervision by a health care provider.CoQ10 can reduce blood pressure and blood sugar levels. The combination with blood pressure and blood-sugar lowering medication may lead to very low blood pressure or blood sugar.CoQ10 is processed by the liver and is eliminated through bile. Individuals with poor liver function or blocked bile ducts who supplement with CoQ10 consider supervision by a health care provider.The safety of use of CoQ10 during pregnancy and breast-feeding hasn&#x27;t been established.<h5>The main takeaway for CoQ10</h5>CoQ10 is vitally important for maintaining energy levels and as a potent antioxidant throughout the body, especially in the heart.Although CoQ10 is found naturally in some foods and the body produces it in small amounts, it may be worth supplementing in certain situations.Research has shown several benefits to additional supplementation of CoQ10 at varying dosages for those individuals with certain conditions. Make sure that you talk with your health care provider about dosing and possible interactions with any medications you’re taking.

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