Journal

In this edition we'd like to shine a light on men, specifically on men's health and how to optimise it. Who better to do this than our founding pharmacist, Kevin Leivers MRPharmS.

"From my own health journey, I have no doubt that men need better education and support, on easy ways to develop good mental health."

Firstly, choose the right people or groups that support open conversations about your feelings, life experiences or challenges. Prevention is always better than cure so build your healthy routine now before things get too much. When emotional pressures build up from unresolved ‘stuff’, it impacts your relationships, work, mental and physical health. This work is made better with a balanced, low sugar diet, limiting alcohol, relaxed exercise and as much fresh air in nature as possible.

Are we in better health than our forefathers?

Compared to previous generations, men of today are generally considered to be in better health. Some areas of men’s health have improved dramatically.

For instance, smoking cessation health campaigns and controls on smoking have reduced the incidence of smoking-related lung and heart diseases. However, the increase in sedentary work and lifestyles plus work-induced stress and heavily processed foods and drinks have increased related cardiovascular risk factors, including weight problems and diabetes.

Key health concerns and their causes facing the male population

Weight problems, cardiovascular disease, diabetes and mental health.

The causes of these issues are often related to lifestyle/diet and therefore can be resolved – tackling a lack of regular exercise and consumption of too many processed foods/drinks is a great starting point.

Pharmacists health advice on changes to lifestyle

Aim to change just two things to make a difference – exercise and diet.

1. Physical inactivity can raise the risk of cardiovascular disease by as much as 35%. Exercise to raise your heart rate for 20 minutes every day in whatever way suits you best and fits into your lifestyle.
2. Eat fresh fruit and vegetables daily. Avoid processed foods particularly those with high GI (Glycemic Index) – those that contain sugar or the carbohydrates that are easily converted to sugars.

Actioning these two things well and consistently will significantly reduce your risk of major diseases.

Nutritional needs of men compared to woman

Men generally are not as careful as women in terms of diet, particularly if they are single! We tend to eat more processed food and drink more sugar-loaded drinks, so the nutritional deficiencies are greater.

When the diet is poor the gut health suffers, and the knock-on effect is that basic vitamins and minerals plus essential plant-based nutrients have lower absorption. In these cases, a good quality multi vitamin + mineral supplement in combination with a balanced diet will be required to prop up the digestive system until gut health is improved. This must contain a significant amount of plant-based nutrients (from fresh fruit and vegetables). Concentrated plant-based bio-active compounds called polyphenols (from supplements) can also have a significant impact on men's health.

Common requirements in men's nutrition

Black Garlic, the fermented and therefore more potent form of raw white garlic can help maintain healthy blood pressure and circulation as well as a healthy gut and immune system.

The neuroprotective benefits of saffron are well documented, we recommend saffron bioactives to help manage work/life pressure. Talking about our mental health can still be harder for men, but we must strive to give it as much care and attention as we do our physical health and supplementing with saffron bioactives is a very positive start.

Plant-sourced polyphenols have a strong evidence base and so we recommend bergamot polyphenols for cardiovascular health (a 4 month course).

Sugary or high GI diets mean that the gut requires regular probiotics (multi-strain) and prebiotic natural fibres for optimum digestive wellbeing. B vitamins, particularly B12 are often affected due to poor gut health, this in turn can lead to fatigue.

I always recommend a Vitamin D supplement because such a high proportion of the population may be deficient, it is estimated that 1 in 5 of us have low vitamin D levels.

For those of us that do enjoy our exercise and pushing ourselves physically, a knock on effect can be exercise induced muscle discomfort. A diet which replenishes and hydrates the body is key to peak sporting performance.

Recommended healthy diet and lifestyle plan

As stated above, keep changes easy and simple.

Find ways to fit in 20 minutes of intense exercise a day and replace sugary snacks and drinks with low/zero sugar, high protein alternatives. There is healthy debate at the moment around the benefits of eating breakfast as the first meal of the day versus a longer daily fast. If you are one to breakfast early, then be sure to choose high protein/ low carbs options - keep away from sugary cereals and breads.

All of these elements will create significant improvements in health and reduce the risk of disease.

The five most important supplements for men and why

All of these supplements are available from The Naked Pharmacy and are fortified with a plant-based prebiotic for added immune protection and optimum gut health.

1. All rounder: Black garlic is up to 10 times more effective than white garlic and a cost-effective all-rounder for the immune system, cardiovascular protection and gut health.
2. Manage stress: Saffron with vitamins D3 and B12 to support the nervous system and help manage stress, the added D3 plus B12 make a significant difference to sleep quality and vitality.
3. Cardiovascular health: Metabolic Gold for 4 months to manage cholesterol and cardiovascular risk.
4. Sport recovery: Natruflex has high strength turmeric/black pepper with magnesium for exercise recovery and joints. Generally useful to improve gut health and reduce the reactivity of the gut lining.
5. Immune health: Olive leaf ELA for immune system protection.

In summary

We always recommend a healthy balanced diet with exercise as the best course of action for optimum health, but sensible supplementation can help prevent common health problems of our modern age.

Stay well and stay safe.

Kevin Leivers

Call our pharmacist if you have concerns

Our expert pharmacists are always on hand to answer any questions you might have and to make tailored recommendations based on your individual needs. Please contact us for free health advice on:

@: pharmacist@thenakedpharmacy.com
T: 01483 678 438

Feeling Stressed?

Fight or Flight Response

Stress Busters!

When we are stressed our body releases a hormone called cortisol. If your cortisol levels remain high for prolonged periods, it can cause weight gain, high blood pressure, and even diabetes.

Saffrosun helps lower cortisol levels and regulate our 'happy hormone', serotonin. Made from clinically proven saffron, Saffrosun Calm creates a sense of calm, reduces anxiety, lifts the mood, and improves sleep quality.

Whether you are a novice or competitive athlete, when you undertake any exercise, you want to take preventative measures to reduce muscle damage.  

During exercise the two leading causes of muscle damage are inflammation and oxidative stress.

The natural bioactive polyphenols of the spice turmeric called curcuminoids have been shown to counteract both inflammation and oxidative stress caused by exercise.

Exercise-induced muscle damage (EIMD) leads to the onset of an inflammatory response that is associated with a decrease in the ability to generate muscle strength, decreased range of motion, localised swelling, delayed onset muscle soreness and increased muscle proteins in the blood (such as creatine kinase, lactate dehydrogenase and myoglobin).

Inflammatory responses are always linked to oxidative stress and both are directly involved in EIMD.

The Science Bit

A 2020 review showed that supplementing with turmeric extract at a dose between 150mg – 1500mg per day before and during exercise and up to 72 hrs post exercise improved performance by reducing exercise-induced muscle damage and reducing inflammation caused by physical activity. Read PubMed Article 

Another review showed that participants who supplemented with a turmeric extract demonstrated reduced inflammation and oxidative stress, decreased pain and muscle damage, superior recovery and muscle performance and improved gastrointestinal function. The review concluded that curcumin supplementation appears to be safe and beneficial for sport and exercise in humans. Read Review

Natruflex Turmeric 

Our supplement Natruflex Turmeric contains 800mg turmeric extract (curcuminoids) per 2 capsules.

It is combined with black pepper for better absorption and naturally sourced marine magnesium, which further supports nerve function.

Taking curcumin is much gentler on the body than taking non steroidal anti-inflammatory medication, which can cause adverse effects such as heartburn and stomach ulcers.

If you’re looking to further enhance your stamina and exercise performance:

• Try adding 1-2 tablespoons of chia seeds to your daily diet. These tiny seeds are super packed with protein, omega 3 and omega 6 oils, calcium, iron, zinc and rich in antioxidants. When mixed with water and allowed to soak, these seeds release a form of gelled water that hydrates more slowly and effectively than just drinking liquid alone.

The Aztecs so treasured chia that they used to gift it to their king in homage and Aztec runners used to chew on the seeds as they went into battle. 

Chris McDougall’s book “Born to Run” describes how the Tarahumara Indians of Mexico’s Copper Canyons – known to be ultra-runners, running hundreds of miles without rest and enjoying every mile of it, fuelled themselves with a beverage containing chia seeds called ‘Iskiate’ and you can add a Natruflex Turmeric opened capsule an you have the perfect natural drink for recovery and fuel.

The number of vegans has been growing rapidly over recent years and the concept of vegetarianism is not new dating back as early as 500 BC, first mentioned by Pythagoras.

In Great Britain, the number of vegans is estimated to have quadrupled between 2014 and 2019. 

Famous vegans

Novak Djokovic, Venus and Serena Williams, Lewis Hamilton, Mike Tyson, Martina Navratilova, David Haye are great examples that veganism offers one the potential to not only be healthy, but also for elite athletes to thrive.

Some key nutrients vegans should be aware of

Although there are health benefits to a vegan lifestyle, it is also important to recognise that, as with any diet, if not appropriately planned then it is easy to become nutritionally deficient as there are certain nutrients that are not available from plants.

Below are some of the 2 key nutrients that vegans need to be aware of to avoid deficiencies or imbalances.

Vitamin B12

Vitamin B12 is an essential nutrient, which does not originate in plants, but from bacteria. 

In fact, B12 supplements are (for the most part) also given to farm animals, meaning even those on non-vegan diets are supplementing, but indirectly.

Symptoms of B12 deficiency may include:

• A pale yellow tinge to your skin
• A sore and red tongue (glossitis)
• Mouth ulcers
• Pins and needles (paraesthesia)
• Disturbed vision
• Irritability
• Unexplained sadness 
• A decline in your mental abilities, such as memory, understanding and judgement 

Due to B12 not being readily present in a vegan diet it’s recommended to supplement this, especially for strict vegans. 

Two tablets daily of our Saffrosun Calm offers 100% of the Nutritional Reference Value (NRV).

Vitamin D

Vitamin D is the “sunshine vitamin”, and although it is possible to obtain this through certain plant foods such as mushrooms, in general it is not broadly consumed on a vegan diet.

In fact, the NHS advises that "everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter” [Source [9]].

Symptoms of Vitamin D deficiency may include:

• Fatigue
• Not sleeping well
• Bone pain or achiness
• Feelings of sadness
• Hair loss
• Muscle weakness
• Loss of appetite
• Getting sick more easily

Again, it is good practice to use a supplement to ensure you are getting the recommend intake of Vitamin D, particularly in colder seasons with having less sun exposure. One capsule of our Vitamin D3 contains 100% NRV.

Probiotics

Probiotics promote a healthy balance of gut bacteria, and studies suggest that taking probiotics are linked to a range of health benefits. These include benefits for gut function, immune function, respiratory tract infections, and duration of illness. 

Although vegans generally consume a diet rich in fibre, which is a key gut nutrient and it is possible to acquire probiotics from plant-based sources such as fermented foods (e.g. sourdough bread and tempeh), vegans don’t consume the most common probiotic rich foods such as yogurt and kefir.

Our Gut Love supplement contains 21 probiotics and prebiotics, and 19 billion good bacteria to support overall gut health including one probiotic which originates from soil. 

The Naked Pharmacy Supplements

All of The Naked Pharmacy’s own brand of supplements are entirely vegan and contain natural ingredients, meaning higher absorption and bioavailability than synthetic supplements.