Why is my Vitamin D low even if I am in the sun? - NL-060

Vitamin D keeps your bones and muscles healthy. And its role in boosting immunity and overall health is getting seriously acknowledged by the experts in recent years. The sunshine vitamin not only helps the body absorb calcium, a critical mineral required for bone growth and development, it influences many other important functions that make it an extremely important nutrient for your overall health. Vitamin D boosts natural immunity, regulates autoimmunity, supports heart health and maintains healthy cognitive functions. Maintaining healthy vitamin D levels are especially important for pregnant and breastfeeding women.

Exposing your skin to sunlight is a key step to getting the right amount of the vitamin D your body needs. Since vitamin D is a fat-soluble vitamin, you also need some kind of healthy fat for optimum digestion and absorption. While sensible sun exposure (15-20 minutes few times in a week) is the key to preventing vitamin D deficiency, you can still be deficient despite abundant sun exposure.

Sun exposure and low vitamin D status

You make vitamin D when your skin is exposed to sunlight. The UVB rays in the sunlight react with a type of cholesterol in the skin and convert it into pre-vitamin D3, which is then processed by the liver and kidneys to form calcitriol. This is the active form of vitamin D3 used by the body. A number of things can go wrong and disrupt this process.

Factors such as colour of your skin, latitude you are at, time of the day you go out and season can affect vitamin D production. For example, it is the UVB rays that trigger the production of vitamin D in the skin. These rays are strongest between 10.00 am to 4.00 pm. So getting exposure early morning may not help much. A word of caution though; do not expose yourself to UVB rays to the point of getting sunburn. That increases the risk of skin cancer, especially in people who are at a high risk or genetically predisposed. And a quick tip: check the length of your shadow when you are out in the sun. If your shadow is shorter than you are, your UVB exposure is high and you can make a good amount of vitamin D during this time. People with darker skin-tone need more sun exposure to make vitamin D than those with lighter skin.

There are many other factors that increase your risk of vitamin D deficiency, despite spending time in the sun. For example, the risk goes up with age. As you age, your skin becomes less effective in making vitamin D from the sunlight. In addition, the health of the liver and kidneys also take a hit with age, which impacts the processing and activation of vitamin D. Elderly people are also more likely to suffer from mobility issues mostly due to possible underlying health condition such as obesity, arthritis, depression, injuries and even muscle weakness that typically occurs with old age.

Another important reason that is often overlooked is "absorption". In some cases, the body is not able to properly use or absorb the active vitamin D that is available. It usually happens with age and in certain health conditions such as liver or kidney disorders, celiac disease, and Crohn's disease. Magnesium deficiency in the body also interferes with the proper absorption and utilization of vitamin D. Magnesium plays a very crucial role in converting vitamin D into calcitriol, which is the active and usable form. Magnesium activates enzymes that are involved in vitamin D metabolism in the liver and kidneys. Prolonged use of statins (drugs that are used to lower cholesterol levels in the body) also increases the risk of vitamin D deficiency.

Be aware that you can't get a boost in your plasma levels from sunlight blocked by glass, as the glass blocks the UVB rays required for vitamin D production. And remember that glass can't block UVA rays that can cause sun damage, premature skin ageing and skin cancer.

It is best to take a high quality liposomal vitamin D supplements to ensure higher absorption and bio-availability and better health outcomes, because even healthy sun exposure will not provide the Vitamin D your body requires.

References:

1.    Binkley et al. Low Vitamin D Status despite Abundant Sun Exposure. The Journal of Clinical Endocrinology & Metabolism. 2007
2.    Uwitonze et al. Role of Magnesium in Vitamin D Activation and Function. The Journal of the American Osteopathic Association. 2018

Slow down premature ageing with glutathione - NL-059

Glutathione is a powerful antioxidant that protects cells and tissues from oxidative damage. It is an endogenous antioxidant, meaning it is produced by the cells internally. While it is found in almost all the tissues, your liver contains very high amounts of glutathione. This is hardly surprising as glutathione plays a crucial role in removing toxins from the body.

Why glutathione is called as a master antioxidant?

Like all other antioxidants, it protects the body from the damage caused by free radicals and reactive oxygen species. But glutathione is often called a master antioxidant, as what makes it different is that unlike most other antioxidant such as vitamin C, it is produced by the body and is present within the cells, which makes it readily available to protect the cells from oxidative damage.

It also recycles other important antioxidants, such as vitamin C, vitamin E and alpha lipoic acid. This means glutathione not only calms the damaging free radicals, it also stabilizes other important molecules. Interestingly, these other antioxidants also recycle glutathione in return. By doing so, glutathione improves the body’s overall ability to control oxidative damage and the resulting inflammation. Glutathione also protects immune cells from the oxidative damage that happens when immune cells respond and fight the foreign invaders, releasing free radicals in the process.

Glutathione is indispensible when it comes to the process of removing toxins such as metabolic waste, hormones, alcohol and drugs from the body. It binds with toxins and makes them water-soluble, so that they are easily flushed out of the system through skin, intestines and kidneys. In addition, it also protects liver from the oxidative damage during the process of detoxification.

Glutathione deficiency can negatively affect the body’s ability to destroy free radicals and remove toxins from the body. This results in excessive damage to cellular structures and build-up of toxins in tissues. Excessive accumulation of toxins can come up in the form of allergies, muscle weakness, pain, hormonal problems and fatigue. Since your immune cells need glutathione to function properly, low levels can cause poor immunity and increased risk of infections and disease. All this chaos increases overall inflammation in the body and speeds up the process of ageing. Research also shows that low glutathione levels in the body can increase your risk of chronic diseases.

What depletes glutathione in body?

Many internal and external factors cause shortage of glutathione. For example, age, depression, anxiety, chronic infections, exposure to environmental toxins, smoking, heavy use of alcohol and certain drugs deplete glutathione from the body more quickly than it can be produced by the body. In addition, our body’s demand for additional antioxidant supply increases during stressful situations. Magnesium deficiency also leads to reduced production of glutathione because you need magnesium for glutathione synthesis. While some of these risk factors can be managed, addressing every risk factor is not possible. Taking a high quality glutathione supplement can help you prevent glutathione deficiency and premature ageing, and to live a good life.

References:

1.    Boris D Hristov. The Role of Glutathione Metabolism in Chronic Illness Development and Its Potential Use as a Novel Therapeutic Target. Cureus. 2022
2.    Teskey et al. Glutathione as a Marker for Human Disease. Adv Clin Chem. 2018

Boost your energy with Jiaogulan - NL-058

Feeling tired? Overworked and stressed out? Try Jiaogulan to relieve stress, anxiety and fatigue. Jiaogulan (scientific name Gynostemma Pentaphyllum) is a herb known to strengthen the immune system, fight fatigue and boost energy levels. Also known as the “Herb of Immortality”, Jiaogulan has been traditionally used as a rejuvenating tonic that invigorates and heals the body, improves quality of life, and prevents premature ageing.  

Jiaogulan is an adaptogen, a unique class of natural substances that help the body cope with stress, and achieve internal balance. A well-balanced body can repair and heal itself and recover fast from disease, injury, infection and exhaustion.

Adaptogenic herbs have many interesting properties. These herbs are non-specific in action, great at increasing your body’s resistance to any kind of stress and safe with no side effects.  The credit behind Jiaogulan health benefits goes to saponins, bio-active compounds with amazing adaptogenic, antioxidant and anti-inflammatory activities.

How Jiaogulan helps boost energy and reduce fatigue?

One of the major reasons behind fatigue and poor energy levels is stress. Chronic stress eats up your energy, leaving you feeling drained and with symptoms such as extreme tiredness, sore muscles, muscle weakness and drowsiness. Lack of sleep also makes you feeling tired and drowsy during the day. Using Jiaogulan can boost your energy levels and get rid of fatigue and lethargy.    

One of the most important ways it helps reduce fatigue is by helping the body deal with stress. It strengthens the function of the nervous system and endocrine (neuro-endocrine) system which calms nerves and reduces stress. It improves how you respond to stress and helps you sleep better. It also pumps up your immune system. With a reinforced immunity, nourished nervous system, and a balanced internal state, your body becomes much more equipped to recover from stress, fatigue and disease.

What makes Jiaogulan a very interesting herb is that it works on all the major organ systems.  It also supports the circulatory system and improves heart functions, which means a healthy supply of oxygen and nutrients reach the tissues. Jiaogulan is a good source of bioactive compounds, vitamins, trace minerals, and polysaccharides that again helps in improving energy levels and stamina.  

Jiaogulan is different from other antioxidants as it boosts the production of internal antioxidants, which improves your body’s natural capacity to neutralize free radicals that cause oxidative damage and inflammation in the tissues. Your body relies on two types of antioxidants, endogenous (those that are produced naturally by the body) and exogenous (those that are supplied from outside through food and supplements). When you age, your body becomes less efficient in producing these important endogenous antioxidants and that’s where Jiaogulan helps. It triggers the production of super antioxidants such as Superoxide Dismutase (SOD), Glutathione, and Catalase. This is one of the mechanisms how Jiaogulan supports healthy ageing, prevents chronic diseases with their roots in inflammation and improves your overall quality of life.

Other health benefits of Jiaogulan:

1. Promotes heart health
2. Helps in weight loss
3. Removes toxins, supports liver function
4. Controls cholesterol levels
5. Lowers blood sugar levels

References:

1. Dai et al. Gynostemma pentaphyllum for dyslipidemia: A systematic review of randomized controlled trials. Front. Pharmacol. 2022
2. Huyen et al. “Antidiabetic Effects of Add-On Gynostemma pentaphyllum Extract Therapy with Sulfonylureas in Type 2 Diabetic Patients,” Evidence-Based Complementary and Alternative Medicine, vol. 2012, Article ID 452313, 7 pages, 2012

Can you take moringa as a multi-vitamin?- NL-057

Moringa or Moringa Oleifera is a tree that grows in Asia and Africa. It is also known as the drumstick tree, miracle tree or ben oil tree. Moringa leaves are packed with vitamins, minerals, macronutrients and other bioactive compounds that offer tremendous health benefits. The leaves are rich in carotenoids, phenolic acids, flavonoids, alkaloids and saponins, important bioactive ingredients that make moringa a powerful antioxidant that fights free radicals and protect cells and tissues from oxidative damage and inflammation. Supplements made from moringa leaves are used to energize and nourish the body, boost immunity, reduce blood sugar levels and improve hormonal health.

Why is moringa called nature's multivitamin?

Your body relies on nutrients to stay healthy, functional and disease-free. Nutritional deficiencies can result in severe weakness, poor immunity, impaired growth, weak bones and poor mental health. When you are not getting enough nutrients, it might also increase your risk of chronic diseases. Moringa, with its staggering antioxidant and nutritional profile, can be used as a natural and powerful multivitamin that nourishes the body, boosts energy and offers many other amazing health benefits.  

Moringa leaf powder is a rich source of protein, all essential amino acids, fibre, vitamin C, vitamin E, vitamin K, vitamin A, some B vitamins, magnesium, iron and calcium. Moringa contains:

• More vitamin C than oranges
• More vitamin A than carrots
• More calcium than milk
• More protein than yoghurt
• More potassium than bananas
• More iron than spinach

Did you know that moringa packs a more nutritious punch than kale? As a natural source of all these stellar micro and macro nutrients, moringa provides a number of benefits:

1. Boosts energy and reduces fatigue
2. Strengthens immunity
3. Improves skin health, prevents fine lines and wrinkles
4. Good for pregnant and breastfeeding women
5. Helps in detoxification, removes toxins
6. Improves hormonal health, helpful in menopause
7. Supports bone health
8. Prevents anaemia caused by iron deficiency
9. Reduces blood sugar levels
10. Reduces inflammation
11. Keeps gut healthy
12. Improves mood

References:

Islam et al. Moringa oleifera is a Prominent Source of Nutrients with Potential Health Benefits. Int J Food Sci. 2021

Marcela Vergara-Jimenez et al. Bioactive Components in Moringa Oleifera Leaves Protect against Chronic Disease. Antioxidants (Basel). 2017

Why am I craving sweet foods? NL-056 

Sugar cravings hitting you too often? Finding these sneaky cravings hard to resist? Giving into sugar cravings and enjoying a cupcake or two every once in a while is relatively harmless but consuming sugary foods in excess can lead to weight gain, trigger inflammation in the body and increase the risk of  health conditions such as metabolic syndrome, obesity, type 2 diabetes and heart disease. It can also make your skin age faster. So, what can you do about hard-to-resist sugar cravings? Understanding why you are getting these cravings would help you mind these cravings and fight back with all your will power.  

Why do you crave sugar?   

It is normal to find sugar-rich foods irresistible. After all, we are hardwired to love sugar. Our body associates sugar with nutrition and considers it as a source of instant energy. There's nothing wrong with indulging in a sugary feast occasionally but if you can't stop dreaming about desserts and become completely out of control when gorging on sugary snacks, it can be a sign of some underlying nutritional deficiency or a health condition. Imbalances in blood sugar levels, hormonal imbalances or a deficiency of iron, magnesium and zinc in the body are some top causes that may be worth looking into if you are struggling with sugar cravings. For example, shortage of iron in the body can result in low energy levels that fuels sugar cravings.  

In fact, your sugar cravings could be a result of a variety of other reasons. Your lifestyle, the environment you live in, skipping your meals and psychological reasons such as stress and anxiety can also make you reach out for sugary treats. Sugar can be highly addictive as it activates your brain's reward system and releases feel-happy chemicals such as dopamine and serotonin. It is commonly seen that people who are highly stressed out or depressed often crave for sugar as their way to cope with stress and get emotional release. But this creates a vicious circle of eating more and more sugar to create the same feelings of happiness and emotional relief.

If you are not getting enough sleep, it may affect hormones that regulate appetite and satiation. This can also motivate your taste buds to indulge in a chocolatey treat in the middle of the night, probably developing into a bad habit over a period of time. Skipping your meals and staying hungry for long periods can also intensify sugar cravings.

How can you beat your sugar cravings?

1. Eat a healthy, well-balanced diet
2. Eat some fruit or choose foods that are naturally sweet
3. Stay hydrated, go for a glass of water when sugar pangs hit you
4. Manage stress levels, learn to relax
5. Address nutritional deficiencies, take supplements
6. Don’t go without eating for too long
7. Avoid artificial sweeteners
8. Sleep well and develop regular sleep times
9. Incorporate more protein into your diet
10. Exercise and take a walk when you crave sugar

References:

1.    Ma et al. Excessive intake of sugar: An accomplice of inflammation. Front Immunol. 2022
2.    Veit et al. The role of dietary sugars, overweight, and obesity in type 2 diabetes mellitus: a narrative review. European Journal of Clinical Nutrition. 2022.

Vitamin C and heart health - NL-053

Most of us turn to vitamin C at the first signs of cold or flu. Did you know this immune-boosting micronutrient also supports heart health? You may already be familiar with its role in boosting the immune system, improving skin health and preventing anaemia by improving iron absorption. Did you know it also improves heart health and goes a long way to preventing the risk of heart disease.

Vitamin C is an antioxidant

Vitamin C fights free radicals that cause oxidative damage to cells and tissues, resulting in inflammation and disease. For example, free radicals oxidize cholesterol molecules. This process triggers unwanted inflammatory reactions in the blood vessels and causes atherosclerosis (excessive build-up of plaque in the inner lining of blood vessels that causes hardening and narrowing of arteries).

Thick and clogged arteries obstruct the blood flow to vital tissues and organs, and can even lead to heart attack and stroke.

Vitamin C helps in collagen synthesis

Vitamin C plays a pivotal role in tissue growth and repair. It also helps in faster healing of wounds because your body uses vitamin C as a critical co-factor to make collagen, a fibrous protein found in tissues such as skin, eyes, bones, tendons, ligament and the gut. Collagen lends structure and integrity to your connective tissues, making them strong, stable and resilient. How is this related to heart health? Well, vitamin C keeps the connective tissue of endothelium (inner lining of the blood vessels) healthy and resistant to oxidative damage. It also helps blood vessels to relax, thus improving the blood flow. Studies show vitamin C may improve endothelial function and also help in reducing blood pressure, which is a big risk factor for heart disease.

Do you need vitamin C supplements?

You can become vitamin C deficient if you aren't eating enough fresh fruits and vegetables. It is important to eat these foods raw, as cooking destroys most of the vitamin content in fruits and vegetables. Smokers are also at a very high risk of vitamin C deficiency. Eating disorders, pregnancy, surgery, alcoholism and GI tract disorders increase your risk of Vitamin C deficiency, making it important to take Vitamin C supplements to maintain overall health and wellbeing. Vitamin C deficiency can cause joint pain, muscle pain, irritability, fatigue, fragile bones and a general feeling of malaise. Since it keeps your connective tissues healthy, vitamin C shortage in the body can also lead to poor wound healing, gingivitis, bleeding gums, dry skin, corkscrew hair, easy bruising and internal bleeding.   

Are you already taking a vitamin C supplement? Not all supplements are created equal. Liposomal vitamin C achieves better bioavailability and absorption than traditional forms such as tablets and powder, hence better health outcomes. In addition, liposomal supplements will not cause discomforting side effects such as diarrhoea, bloating and cramps.

References:

1. Guan et al. Effects of vitamin C supplementation on essential hypertension. Medicine. (Baltimore). 2020
2. Ashor et al. Effect of vitamin C on endothelial function in health and disease: a systematic review and meta-analysis of randomised controlled trials. Atherosclerosis. 2014

Looking for plant-based omega 3? Try Sacha Inchi oil - NL-055

If you are a vegetarian and looking for a plant-based omega 3 supplement, go for Sacha Inchi (Plukenetia Volubilis). It is a plant grown in South America, the Caribbean and Thailand, and produces edible seeds that are an excellent source of omega 3 fatty acids, essential amino acids and antioxidant compounds. It is also known as sacha peanut, Inca peanut or mountain peanut, and can be consumed whole, in powder form and as oil. Cold pressed Sacha Inchi oil, extracted from raw seeds, is a popular health supplement, and provides a healthy balance of omega-3 and omega-6 fatty acids.

Main health benefits of Sacha Inchi oil

1. Rich source of omega-3 fatty acids: Omega 3 fatty acids are known to reduce inflammation. Anti-inflammatory supplements such as Sacha Inchi reduces the risk of chronic diseases triggered by chronic inflammation in the body.  
2. Supports heart health: Due to the abundance of omega 3, Sacha Inchi provides amazing benefits for your heart health. It prevents inflammation, prevents spikes in cholesterol numbers after taking a fat-rich meal and helps to prevent cardiovascular diseases. [1] It lowers high blood pressure and improves cholesterol levels. [2]
3. Supports muscle building: Sacha Inchi is a good source of protein required for healthy muscle building.
4. Improves brain health: Omega 3 in Sacha Inchi nourishes and supports brain health in a number of ways. Omega 3 fatty acids help the brain to function at its best, prevent inflammation in the brain, and improve memory and learning. Studies show that omega 3 fatty acids may slow down cognitive decline. Low levels of fatty acids in the brain have been associated with anxiety, depression and poor memory. Tryptophan, an amino acid found in Sacha Inchi, is converted into serotonin, which improves mood and promotes feelings of happiness.
5. Boosts skin and hair health: In addition to being the richest source of plant-based omega 3 fatty acids, Sacha Inchi oil also contains high amounts of antioxidants, such as phenolic compounds, vitamin E and vitamin A. All these components are good for skin, eyes and hair health. Sacha Inchi oil capsules can protect your skin from sun damage, prevent dry skin and prevent premature development of fine lines and wrinkles, minimizing the signs of ageing.
   
   

Whether you are trying to lose weight, reduce body-wide inflammation, or support your heart health, Sacha Inchi oil can be a useful addition to your diet thanks to its rich omega 3 content.

References:

1. Alayon et al. Metabolic status is related to the effects of adding of sacha inchi (Plukenetia volubilis L.) oil on postprandial inflammation and lipid profile: Randomized, crossover clinical trial. J Food Biochem. 2019
2. Gustavo F Gonzales  and Carla Gonzales. A randomized, double-blind placebo-controlled study on acceptability, safety and efficacy of oral administration of sacha inchi oil (Plukenetia volubilis L.) in adult human subjects. Food Chem Toxicol. 2014

How nutritional deficiency affects mental health? - NL-054

It is not easy to identify underlying factors that may trigger or aggravate mental health issues. It could be a combination of things ranging from stressful events, psychological distress, childhood trauma, substance abuse, and genetics. Are nutritional deficiencies and mental health linked? A healthy, well balanced diet not only supports and maintains your physical health but keeps your mood and mental health in top shape too. A variety of vitamins and minerals are important for healthy brain function and deficiency in these micronutrients can affect your mood, behaviour and ability to cope with stress that can manifest in symptoms such as irritability, mood swings, stress, brain fog and poor focus. Let's look at some common vitamins and minerals required for healthy brain and cognitive function.

Vitamin B complex: All B vitamins (B1, B2, B3, B5, B6, B7, B9 and B12) play a very important role in maintaining the health of your nervous system. Some B vitamins help in the production of neurotransmitters that regulate mood, memory, cellular signalling, and overall healthy brain functions. A deficiency in B vitamins can cause depression, anxiety, mental fog and cognitive impairment. Studies show that low levels of vitamin B12 can cause cognitive decline and increases the risk of developing neuropsychiatric symptoms such as depression, anxiety, irritability, memory loss and dementia.

Magnesium: It is one of the most important minerals for your nervous system and overall health. Magnesium is responsible for facilitating hundreds of biochemical reactions that keep your body healthy and functioning well. It is required for energy production, nerve transmission and neuromuscular transmission. What makes magnesium critical for brain health? Magnesium calms your nervous system, reduces stress, and helps in the production of brain chemicals that regulate mood, sleep and stress. Magnesium deficiency can present symptoms such as migraines, twitches, mood swings, depression, anxiety and sleeping issues.

Vitamin D: You need healthy amounts of Vitamin D to maintain bone mineral density and healthy immunity. But vitamin D is also important for your mental health and brain functions. Studies show that vitamin D deficiency may increase the risk of depression, poor focus and reduced cognitive abilities. In addition to physical symptoms such as excessive fatigue, lethargy, muscle pain and joint pain, chronic vitamin D deficiency also causes mental symptoms of brain fog, memory loss, difficulty sleeping and mood swings. Studies show that healthy amounts of Vitamin D can reduce the risk of mental health disorders. Vitamin D is also involved in regulating neurotransmitters such as dopamine and serotonin that control mood.

References:

1. Sangle et al. Vitamin B12 Supplementation: Preventing Onset and Improving Prognosis of Depression. Cureus. 2020
2. Sahu et al. Neuropsychiatric manifestations in vitamin B12 deficiency. Vitam Horm. 2022
3. Kirkland et al. The Role of Magnesium in Neurological Disorders. Nutrients. 2018
4. Guzek et al. Association between Vitamin D Supplementation and Mental Health in Healthy Adults: A Systematic Review. J Clin Med. 2021

Benefits of Stretching - NL-051

Stretching has many health benefits. Whether you want to improve flexibility and mobility, relax your body or loosen tight muscles, stretching can help in a lot of areas. And the best part about stretching is that you can perform this exercise anywhere.  Why should you add stretching to your fitness routine? Here are some reasons.

6 benefits of stretching

1. Improves your flexibility: Maintaining a regular stretching routine strengthens your muscles and improves your range of motion of joints. This helps improve your flexibility and mobility, and also reduces your risk of muscle and joint injury. For people with limited mobility, stretching can be a very useful form of exercise to get some movement. Improved mobility and flexibility makes it easier to perform day to day activities and improves quality of life

2. Improves blood circulation: Stretching a muscle relaxes blood vessels and allows more oxygen and nutrients to reach the stretched muscles. Better circulation also means muscles can effectively remove toxins and metabolic waste. In this way, stretching improves muscle health, boosts exercise performance and reduces muscle fatigue.

3. Supports heart health: Simple stretches can be really helpful in improving blood circulation throughout the body, which supports heart health. Studies show that stretching improves endothelial functions and that regular leg stretching can help against heart disease, stroke and diabetes by improving the flow of blood. [1] A good stretching technique, when combined with other forms of exercises can go a long way in supporting your circulatory and heart health.

4. Prepares the body for exercise: Performing stretches before and after any physical activity reduces the risk of muscle injury. Pre-workout stretches, especially dynamic stretches, prepare the body for a more effective session. On the other hand, static stretches with full focus on breathing, helps the muscles to calm down and recover faster.

5. Eases muscle tightness: Sitting for long hours (physical stress) at your desk or emotional stress can cause muscle tightness. This can cause pain, especially around neck, shoulders, head and back. Tense muscles also tend to increase your risk of injury. Regular stretching helps loosen tight muscles, provides stress relief and reduces your risk of sprains. Performing the right stretches can help relieve tension headaches and reduce back pain.

6. Relaxes the body and mind: A healthy stretch always feels good. This is because the simple act of stretching can trigger a lot of positive changes in the body. Stretching improves blood circulation, loosens tense muscles and activates the part of nervous system that allows the body and mind to feel relaxed.  

References:

1. Hotta et al. Daily muscle stretching enhances blood flow, endothelial function, capillarity, vascular volume and connectivity in aged skeletal muscle. J Physiol. 2018

Tips to reduce cholesterol levels naturally - NL-052

Healthy changes to your lifestyle can bring great results if you are looking to improve your cholesterol levels naturally. Cholesterol is a molecule that is an important component of our cell membranes and helps repair damaged tissue. It performs many other important functions too. For example, your body needs cholesterol to make hormones, bile acid, vitamin K2 and vitamin D. Cholesterol also keeps your brain functioning well. This helpful molecule becomes damaged, and harmful, when oxidised by free radicals. Oxidised cholesterol alerts the immune system to trigger a series of inflammatory reactions that cause build-up of plaques within the arteries, increasing ones' risk of getting a heart attack or stroke. An unhealthy lifestyle such as excessive consumption of trans fats (typically found in all processed and deep-fried foods) and cigarette smoking can cause oxidation of cholesterol.  

How can you reduce cholesterol levels naturally?

1.    Eat healthy: Consume a wide variety of fresh fruits and vegetables, whole grains, legumes, nuts, fish, seafood and lean meat. A well-balanced and healthy diet provides nutrition, antioxidants, soluble fibre and other compounds that not only reduce cholesterol numbers but also help maintain healthy weight, reduce blood pressure and lower the risk of developing diabetes.   

2.    Cut down on junk food: Limit your intake of processed and pre-packaged foods. These foods are loaded with refined sugar, artificial colours, unhealthy fats and preservatives that trigger the production of free radicals, causing oxidation and inflammation.

3.    Consume more fibre: Foods that provide soluble fibre (vegetables, fruits, whole grains, chia seeds and flax seeds) help lower cholesterol levels. Soluble fibre traps cholesterol in the small intestines and work to expel it from the body, preventing it’s absorption in the bloodstream.

4.    Exercise: Regular exercise keeps your cholesterol levels in check and even reverses other risk factors for heart disease. Whether it is walking, cycling, swimming, dancing, cleaning your house or gardening, any kind of physical movement boosts your heart health, lowers blood sugar levels, helps you shed those extra pounds, and helps you sleep better. Consider checking with your healthcare professional before getting on any exercise routine.  

5.    Maintain healthy body weight:  Excess weight gain is a high risk factor for developing high cholesterol levels. Eat healthy, restrict your intake of refined sugar and processed food, be more active and sleep well to lose weight and reduce your risk of high cholesterol, heart disease and type 2 diabetes.

6.    Quit smoking: People who smoke are at a higher risk of high cholesterol levels, high blood pressure and cardiovascular disease. Smoking does a lot of harm to your cholesterol levels and blood vessel health. Cigarette smoke contains toxic chemicals that inflame the blood vessels and make your blood sticky. This increases your risk of developing atherosclerosis – a build-up of plaque in the arteries. Quitting will improve your overall health, improve blood circulation and reduce your risk of heart disease.

7.    Take antioxidant supplements: Antioxidants such as vitamin C, turmeric, CoQ10 and vitamin D3 + K2 are extremely good for heart and blood vessel health. These antioxidants help the body fight free radicals that cause oxidative damage and inflammation, that contribute to high cholesterol levels and heart disease risk.

References:

1. Zhan et al. Fruit and vegetable consumption and risk of cardiovascular disease: A meta-analysis of prospective cohort studies. Crit Rev Food Sci Nutr. 2017
2. Poznyak et al. Overview of OxLDL and Its Impact on Cardiovascular Health: Focus on Atherosclerosis. Front. Pharmacol
3. Huang et al. Efficacy and safety of turmeric and curcumin in lowering blood lipid levels in patients with cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nutr J. 2017