Journal

Make Your ADHD Christmas Fizz Not Fizzle  

We all want to avoid decking the halls with boughs of folly, let’s shine a special spotlight on the hidden struggles ADHD kids and their parents face during what can be the most frenzied time of year. 

Is an ADHD Grinch-free Christmas possible?  

ADHD in children means that anxiety and exhaustion can wrestle against enjoyment. While low dopamine might make the hunt for stimulation high, pushing that ‘annual magic’ too hard can mean it all unravels like a badly knitted Christmas stocking.

Alongside beautiful characteristics such as intelligence, imagination and empathy come other ADHD traits the NHS list as social anxiety, sight and noise sensitivities, emotional dysregulation and overwhelm that can really take the crackle out of Christmas.

Our ADHD-friendly 12-days of Christmas

While we can't promise your Yuletide will run without a hiccup, a few tweaks could make your ADHD Christmas much more of a cracker than a crash.

1. Dreaming of a bite-sized Christmas 

Protect their social battery – ADHD kids expend a lot of energy. They can also quickly become overwhelmed. 

Consider trimming the festivities: stick to immediate family on the big day and spread out the extended crew on different days, giving kids a chance to recharge in between. Who said Christmas can't be done in bite-sizes?

2. Good King Senses  

ADHD in kids often means being up against sensory nightmares – think loud TVs, clinking glasses, gaudy Christmas lights, paper hats that feel like a crown of thorns, being hugged when you hate touch. These can all be major ADHD sensory triggers. 

It’s a good idea to establish a code beforehand to use for a quick escape, set up a quiet space with soft lighting, and bring an iPad and noise-cancelling headphones with you. Sometimes, a strategic retreat is the best gift.

3. Managing expectations

Before the festive break, ask your kids what they really want – even if it’s as outrageous as a wishing well (trust me, I’ve been there) or a sleep fairy (actually, I asked for this). If their dreams are bigger than Santa can handle, be upfront about it. No child wants to discover the mega-Lego set they’ve set their heart on is off the table on Christmas morning, especially when emotional dysregulation is such a significant part of ADHD. 

Spare them the stress of unwrapping gifts in front of family. Here's what Lillia, 15, says: “You’re expected to have a positive reaction and that can be stressful especially as you’re already the centre of attention – that’s already socially draining. You must then react a certain way, regardless of how you feel, and force yourself to look happy even if you’re not. That’s a lot of pressure.”

4. Ditch Christmas shopping

Being trapped inside busy, stuffy, noisy, crowded stores with long queues can be the seventh circle of hell for any child. Ramp that up ten-fold for an ADHD child. 

Here’s some advice from Lillia: “If your child doesn’t show an interest in going shopping with you, don’t force them. Leave them with a relative, friend or parent as they’re likely to find it stressful.”

“If you can’t do this – or they want to go –take a friend with you. That way, if they find it too overstimulating, the friend can step out with them. If they’re old enough to be independent, they can go to a nearby café and wait there.”

The key thing is “to give them some options”.

5. Don’t force the fun

Asking an ADHD child to ‘join in’ when they’re already struggling to keep it together is likely to provoke a frosty withdrawal or a meltdown. Whether it’s time at pantos or fun with relatives, consider breaking visits into manageable chunks.

Lillia advises, “Don’t get mad at a child for wanting to sit out. Don’t nag them to return if you think they need more social interaction. If they’re not up for it, don’t force them.” She reminds us that socialising “shouldn’t feel like a chore”.

6. Do plan the fun 

It’s worth looking out for any Christmas-themed activities happening near you, like ice skating or Christmas markets. You can even make a den at home and watch Christmas films inside. Having something for your ADHD child to look forward to every day keeps their dopamine boosted the right way. If possible, get outside. ADHD and exercise have been shown to help with a reduction in their ADHD symptoms. 

7. Better fuel this Yule

With chocolate everywhere, our ADHDer’s dopamine-seeking brains will be partying without thinking of the crash. 

We know impulse control makes it hard for them to stop, so instead let them have a nibble and keep the rest somewhere safe especially for them. 

Turkey, on the other hand, is loaded with tryptophan which boosts serotonin for better moods and less anxiety. For a science-backed mood enhancer, try saffron – nature’s way to feel better and tackle ADHD symptoms.

   8. No scary mystery dishes

If they’re already on a knife edge, a Christmas feast with too much food could be overwhelming. It’s a good idea to always have one comforting go-to dish for your ADHD child.

It’s worth knowing that 90% of serotonin is created in the gut. A lot of ADHD children have stomach issues, from cramps to constipation. If this is your child, it might be worth looking at Gut Love. 

9. Keep a routine 

Although that dopamine kick wants novelty, it doesn’t mean routine should be chucked out of the window.

Discuss plans and try not to spring surprises on them. That certainly doesn’t mean Christmas has to be dull. It just needs a bit of planning. ADHD loves stimulation, but also thanks you for putting some reassuring scaffolding in place. 

10. Emotional regulation check-in

Emotional dysregulation is a hallmark of ADHD, where kids experience emotions more intensely, longer and deeper than their neurotypical peers. It’s often the most hidden part of ADHD too.  

Dr Caroline Buzanko points out that when a child’s emotional brain is on overdrive, logic takes a back seat while the ‘emotional brain will overpower the cognitive brain every time’. 

Instead of using reason which taps into their already depleted executive function skills, Dr. Buzanko suggests harnessing emotional energy. “Emotions are stronger motivators than reason.” Use gratitude, pride, and compassion – and we’ll all see fewer meltdowns.

Stimulating the vagus nerve is also said to help: You can even do this by singing cheesy Christmas hits. 

And let’s not forget Saffron. This is Mother Nature’s gift for managing moods, ADHD, hormones, sleep and more.

11. Sleep fairy 

With brains buzzing like pinball machines, ADHD kids struggle to fall asleep or get enough of it. 

ADHD-related sleep problems come from issues with the regulation of brain activity that can mean anything from a  delayed circadian rhythm and later melatonin production, to insomnia.

The usual sleep hygiene rules apply, including getting outside in the earlier part of the day to try and set sleep cycles, as well as keeping to the same wake-up time each morning can help.

Another natural great way to help your ADHD child unwind is magnesium. It regulates neurotransmitters related to mental tension – learn more about it here.

And of course, Saffron is great for mood balance as it helps banish stress. Saffrosun Calm and Saffrosun for Children can help sooth away anxiety and make for a more restful night. 

12. Nature and Nutrition for ADHD

Thankfully Mother Nature has some pretty special gifts which can help with many of the challenging symptoms of ADHD. Look out for: 

Saffrosun Calm (and for Children)

Which helps alleviate nervousness, improves sleep and restores emotional balance. It also enhances dopamine, serotonin, and noradrenaline—ideal for ADHD.

Marine Magnesium

Supports nerve and muscle function, improves sleep and reduces stress and helps to decreases brain fog.

Immune Hero for Children

Contains Zinc to regulate dopamine and aids iron absorption, that’s essential for brain development and cognitive function

Gut Love (+14)

Enhances digestive health and alleviates gut issues in ADHD kids by improving the absorption of nutrients.

Foods that can help ADHD symptoms

 The nutrients in certain foods travel to the brain and contribute to dopamine production, for example lots of fruits and vegetables.

Protein, including lean meats like turkey is great, as are foods rich in omega-3 fatty acids like salmon. Research has shown that consuming the amino acid tyrosine found in milk and bananas and more can also increase dopamine availability.

Try to avoid sugar and artificial colourings.

If you have any questions please do not hesitate to contact our pharmacists on pharmacist@thenakedpharmacy.com or call us 01483 678 438.

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

Clearly, the world loves listening about sexual healing, then why are we so scared to talk about it?

Traditional treatments focus on just one system of the body, increased circulation.

In reality, libido is a delicate interplay of four key systems in the body. 

This four-fold chart represents our interconnected systems of libido, desire and sexual energy.

When you look at this chart, you can see why many of us don’t talk about it.

Female libido is complex, multi-layered and always evolving.

So, what affects libido in women?

This flow chart helps explain this complexity:

Hormonal system

“Women produce three to four times as much testosterone than oestrogen before the menopause.”

What effect do our hormones have on our libido?

Oestrogen, progesterone, and testosterone all affect sexual desire and arousal.

Below is a study that explains how women need a specific balance between oestrogen and testosterone, which is unique to each individual.

Increasing women’s sexual desire: The comparative effectiveness of oestrogens and androgens.

Do women need testosterone?

While testosterone is more commonly associated with men, women need testosterone too.  In fact, women produce 3 times more testosterone than the female sex hormone oestrogen before menopause.

Testosterone is produced by ovaries, adrenal glands and the brain, but levels decline around the time of the perimenopause and menopause and stay low thereafter. This fall in testosterone can lead to a lack of energy, brain fog, reduced libido and a lack of purpose and confidence.

Many other factors can also influence testosterone levels regardless of age such as obesity, diabetes, and lifestyle factors.

What could we be doing naturally to promote or improve this balance between our hormones?

For many people, small and simple lifestyle changes can help support healthy hormone levels in the body and ensure that all our body systems are working at their optimal level. A well-balanced diet and healthy habits may improve your hormonal health and allow you to feel your best.

Here are 10 tips to naturally support your hormone balance:

1. Consume enough protein, aim for around 30-35 grams.

Proteins provide amino acids that your body cannot make on its own and are needed to produce peptide hormones. These hormones play a crucial role in regulating several physiological processes, including growth, energy metabolism, appetite, stress, and more. Current research is emerging showing that most of us are not consuming enough daily protein and should aim for around 30-35 grams per meal to maintain muscle strength, bone health, and other functions.

2. Exercise regularly and focus on strength building.

Physical activity and building muscle strength not only influences your hormonal health, but also is a healthy ageing strategy.

3. Maintain a healthy weight.

Weight gain is directly associated with hormonal imbalances. Obesity relates to a lack of ovulation in women. Do explore our Metabolic Gold supplement if you are concerned about insulin resistance, over health and weight gain.

4. Watch your gut health. 

The gut produces numerous metabolites that affect hormone health and processes of the vagus nerve. A healthy gut biome can support emotional health, hormonal health and all your body's systems. Do explore Gut Love our award winning supplement to support your gut with organic slippery elm, prebiotics and probiotics.

5.  Conscious intake of processed sugar.

Processed sugar (this also includes wine) promotes insulin resistance, and fructose intake is linked to disruptions in the gut microbiome, ultimately leading to hormonal imbalances. Minimising this intake can improve energy, skin and sleep.

6. Reduce stress in imaginative ways.

Stress can significantly harm the body’s hormones. Finding techniques that can help to decrease stress can really help your quality of life and relationships, be creative it could be painting by numbers, walking, breathing, rocking out to music whatever you can fit into your daily life, just schedule it in and prioritise it. You may find that Saffrosun Calm helps alleviate nervousness, maintain emotional balance and support good sleep as it addresses your cortisol levels. 

7. Get enough sleep. 

A good sleep routine is a really important habit one of the most important factors not just in hormonal imbalance, but also your quality of life.  It is worth exploring what works for you it maybe blackout blinds, or eye masks, magnesium or a hot bath and some lavender tea.

8. Eat healthy fats.

Healthy fat intake can work to maintain balanced hormones that are involved with appetite, metabolism, and feeling full and is so important for healthy body and brain function. We don't need to demonise all fats, because they are critical for our health, and low fat products are typically full of processed ingredients.

9 Eat plenty of fibre at least 30g a day *

Fibre plays a huge role in gut health, helping regulate hormones like insulin and keeping you full for longer. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

10. Hydration 6-8 glasses a day

Drink enough water so your urine is a pale yellow colour is the aim, however vegetables, fruit and soups etc also contribute to this target.  Fluids will support skin health, bone health and will help flush out toxins and producing healthy easy stools.

Ingredient focus for Ashwadisiac for Women:

Our potent supplement has been crafted to energise and restore the four vital systems of the body, promoting balance, vitality and overall well-being.

The four ingredients of our supplement are Fenugreek for hormonal health, Gingko Biloba for circulatory health, Ashwagandha for the nervous system and Saffron for emotional health.

Fenugreek

Fenugreek (Trigonella foenum greacum) has been used in traditional medicine and many of us are familiar with using this Indian spice in cooking.

However, Fenugreek extract has many health benefits the seed powder is rich in the bioactive saponin glycosides and ours is at the high strength of 60%.

Clinical trials have shown Fenugreek extract helps balance hormone levels, such as oestrogen and testosterone improving symptoms of low libido as well as enhancing energy levels and exercise endurance.

Fenugreek is also particularly beneficial for managing hormonal symptoms such as hot flushes, low mood, night sweats, and poor sleep.

Below is a study highlighting how fenugreek can help with sexual desire in women.

It specifically highlights the health benefits of fenugreek including the regulation of sex hormones.

Properties of Fenugreek: A Review (openbiologyjournal.com)

Circulatory System

What effect does our circulation have on our libido?

Women may suffer from low sex drive, because of reduced blood flow which may prevent sexual arousal and cause vaginal dryness discomfort.

Growing older, being under severe or chronic stress, or having certain medical conditions such as diabetes and atherosclerosis might also contribute to inhibited blood flow.

To address this problem, urologists may recommend topical applications to dilate the blood vessels, increase blood flow, and improve sensitivity and arousal, or prescribe HRT or vaginal pessaries.

What could we be doing naturally to promote or improve our circulation, with regards to libido?

Exercising can help improve blood flow as it also helps to increase testosterone and muscle strength is critical to overall health and quality of life as we get older.

Medications can affect libido, in particular antidepressants. According to the *American Journal of Psychiatry "70% of women taking antidepressants** (especially SSRIs) report experiencing sexual side effects, including low libido"
   

Ingredient focus for circulatory system: Ginkgo Biloba

Ginkgo Biloba, also known as the maidenhair tree, is an ancient tree native to China estimated to have existed for over 270 million years.

The leaves of the Ginkgo Biloba tree have been used in traditional Chinese medicine for centuries and have become a focus of research in recent years for their active compounds, terpene lactones and flavone glycosides.

Ginkgo Biloba contains powerful antioxidants that promote blood flow, circulation, cognitive function, reduce stress, and anxiety, help focus and improve sex drive and desire.

Ginkgo Biloba contains bioactives that improve levels of nitric oxide, a compound responsible for dilating blood vessels. This in turn improves circulation making Ginkgo an effective ingredient for symptoms of sexual dysfunction caused by poor circulation.

The study below explains that when combined with sex therapy, long-term Gingko Biloba treatment significantly increased sexual desire and contentment beyond placebo.

Short- and long-term effects of Ginkgo biloba extract on sexual dysfunction in women

Nervous System

What role does our nervous system play in our libido?

Much of the hormone regulation in our bodies is regulated by the nervous system. Even hormones like oxytocin, aka “the love hormone” are under the whim of the nervous system, and its ability to function effectively.

Given that the nervous system controls so much of how our bodies work, it makes sense that it also has a huge impact on sexual desire, energy levels and connection.

The limbic system helps regulate parts of the autonomic nervous system, which is responsible for regulating autonomic bodily responses like breathing, blood pressure, and pulse. Thought of as the “primitive” area of the brain, the limbic system, also plays a role in physical drives and emotional processing – and is activated during intimacy.

Sometimes our nervous system becomes dysregulated. Whether that be through trauma, physical or mental stress, injury, medication or hormonal fluctuations.

When the nervous system isn’t working optimally, it can affect how and when we become aroused, our sexual responses, our comfort levels in intimacy with others, and so much more. 

Adrenaline, the stress hormone, actually inhibits oxytocin. Given that oxytocin helps facilitate trust, sexual activity, and orgasm, high amounts of stress hormones from a dysregulated nervous system, can make it difficult to feel connected.

What could we be doing naturally to promote or improve our circulation, with regards to libido?

The ability to relax into the moment, allows us to experience more pleasure throughout life .

Knowing what puts you in a state of stress, and what brings you ease, helps you to relax and be comfortable with your self and this in turn makes you wish to perhaps find the opportunities to connect with others in both a social setting and then perhaps a romantic one.

Ingredient focus for hormonal balance: Ashwagandha

Ashwagandha (Withania somnifera) is a popular herb that has been used in Ayurvedic medicine for centuries.

Ashwagandha has adaptogenic properties meaning it uses its natural intelligence to allow the body to absorb or excrete just the right amount of herb on any given day.  

It supports the nervous system to cope with stress, by reducing our body’s natural cortisol levels (the stress hormone). It also has aphrodisiac qualities that can enhance libido and overall sexual wellness.

Ashwagandha influences the balance of neurotransmitters like serotonin, dopamine, and GABA, which are crucial for mood, relaxation, ability to experience pleasure and cognitive function.

It also reduces levels of pro-inflammatory cytokines, which help to protect the nervous system from inflammation-related damage.

Below is a study highlighting that after 8 weeks of continuous use of Ashwagandha produced a statistically significant improvement in patients as compared to placebo.

Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract for Improvement of Sexual Health in Healthy Women: A Prospective, Randomized, Placebo-Controlled Study

Ingredient focus for sensory and nervous system: Saffron

Saffron is a spice from the Crocus Sativus flower and is derived from the stigma - called threads - within the flower itself.

The harvesting process is very labour intensive, each crocus sativus flower contains 3-4 stigmas which are hand-picked and dried under controlled conditions.

There are three key bioactives associated with saffron. Crocin, a water-soluble carotenoid, picrocrocin and thirdly, safranal which is formed as a result of the drying process of picrocrocin.

Most saffron supplements on the market contain only one bioactive safranal.

However, we have incorporated the powerhouse of all three bioactives (crocin, picrocrocin and safranal) at a much higher concentration than in our other saffron products.

Untreated anxiety or depression can contribute to sexual dysfunction, as can long-term stress. Our saffron extract supports emotional balance and the formula is targetted to reduce stress-related sexual health problems.

Saffron harnesses adaptogenic properties, supporting our bodies to better cope with stress and regulate neurotransmitters such as dopamine, serotonin and norepinephrine.

Saffron has been shown to have particularly aphrodisiac properties for people taking antidepressant medication.

In addition, Saffron helps reduce the reactivity of the nervous system to stress, because it helps the body to cope better and react better to nervousness and mood imbalance.

Below is a study that included thirty-eight women with major depression who were stabilised on fluoxetine 40mg/day for a minimum of 6 weeks and had experienced subjective feelings of sexual dysfunction entered the study. The patients were randomly assigned to saffron or placebo for 4 weeks.

Results showed that the patients receiving saffron experienced statistically significant improvements in sexual problems.

Saffron for treatment of fluoxetine-induced sexual dysfunction in women: randomized double-blind placebo-controlled study

There is no quick fix, but we can help

Ashwadisiac for Women is our product to help improve low libido, hormone balance and energy.

100% natural it contains the most potent mix of ingredients at a strength and formulation that you can trust, always tested to make sure there are no nasties just strong naturally powerful content.

The bioactives contained in the ingredients for Ashwadisiac for Women ensure that consistent intake will support the four key systems in the body that will have the greatest impact.

Our Ashwagandha Root & Leaf Extract contains 35% of the bioactives, Withanolides (this is 7 times stronger than any standard ashwagandha supplement).

The Fenugreek contained in our Ashwadisac for women contains 60% of the bioactives, saponins and is a unique, standardised fenugreek supplement on the market.

The Saffron used in our Ashwadisiac for Women contains the highest concentration of the three bioactives mentioned above at 10.5%.

Finally, our Gingko Biloba contains 24% glycosides and 6 % terpene lactones and again like our fenugreek contains a unique, standardised dose.

Women deserve more!

Women deserve to feel more confident, feel more energy,  more passion, and more desire.

Speak to our expert pharmacists today

Our registered pharmacists are available for free expert advice and to answer all your questions about your health and your current medications, so that you can feel fully supported on your health journey.

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Most women will experience menopause at some point in their lives and this happens when our hormones start to change, and we no longer undergo monthly menstrual cycles. Menopause can occur naturally, as a result of surgery or cancer treatment, and genetics also play a role.

Approximately 13 million women in the UK are currently peri or menopausal*.

This accounts for 1/3 of the female population. However, due to a lack of awareness, a lack of training among some medical professionals and social stigma, women's needs during this critical life change are frequently ignored, undervalued, or overlooked.

Here at The Naked Pharmacy, we understand that going through the menopause, is a deeply personal transition and that no two menopause journeys are the same. This is why our promise to you as a woman, is to listen to your individual experience and support you and your journey - your choice.

*NHS England

What exactly is perimenopause and menopause?

Menopause is defined by the absence of having periods due to hormonal imbalances caused when our ovaries reduce the levels of oestrogen (the main female hormone) and progesterone. The average age is typically 51 years old but can begin from the age of 45 to 55 years old. However, this can always vary as our bodies are all unique. Many women may go through early menopause as a result of surgery or cancer treatment.

Perimenopause is the beginning phase of menopause where you may begin to experience the symptoms but not have the total absence of periods. Once your periods have stopped for 12 months, perimenopause is then transitioned into menopause.

Menopause - NHS (www.nhs.uk)

How does menopause affect your body?

Menopause and Perimenopause can cause interference in daily life, including relationships, work and everyday tasks and the severity of symptoms can vary from women to women. In fact, 13 million women in the UK suffer from menopause symptoms.

INFO – menopausesupport.co.uk

As our oestrogen levels deplete it can bring on an array of physical and psychological symptoms. Many women notice a reduced level of energy, mood changes and increased brain fog.

Menopause can also induce health conditions such as high blood pressure, fatty liver disease, weight gain and sugar level imbalance which can lead to type 2 diabetes as well as bone density loss causing osteoporosis and joint pain.

Symptoms of menopause

The NHS lists over 45 symptoms, all of which can cause a complex mix of both physical and mental feelings, each presenting themselves in a unique and unannounced fashion. Menopause is a natural biological process. But the physical symptoms, such as hot flushes, and emotional symptoms of menopause may disrupt your sleep, lower your energy or affect emotional health.

List of perimenopause and menopause symptoms – The menopause charity

It’s not unheard of for menopause to affect your mental health anxiety, low mood and irritability are all common experiences amongst many women. These symptoms are often not spoken about due to the social stigma regarding the subject of mental health. However, at The Naked Pharmacy, we are here to break that stigma.

Our pharmacists want to hear your story, know what you’ve done so far to alleviate your symptoms, what’s worked, what’s not worked – and discover how we can work alongside you to empower you with an alternative option, that might just be that missing thread in your menopausal web!

Book a free consultation with us!

What is Hormone Replacement Therapy (HRT)?

Hormone replacement therapy (HRT) is a treatment that many menopausal women rely on. It replaces the hormones with synthetic analogues of the natural oestrogen and progesterone found in our body to balance out the imbalance brought on by the onset of menopause. HRT comes in many formulations, ranging from oral tablets to topical gels, patches and more and it is primarily based on what you feel most comfortable with.

HRT and you: Navigating the hormone highway

HRT has been shown to relieve many menopausal women of many of their symptoms such as hot flushes, low libido, mood disruption and sleep disturbances.

But many women have concerns regarding HRT for several reasons – some women have underlying health issues that deter them from taking HRT or for others, the increased risk of breast, ovarian and womb cancer also plays a factor. It is important to note that the longer the HRT is taken for, the higher the risk.

Many women have also reported side effects of weight gain, migraines and mood swings whilst taking HRT which can be counterproductive as it is their symptoms which are already present during menopause.

https://www.themenopausecharity.org/

Can supplements replace Hormone Replacement Therapy (HRT)?

Supplements and HRT can complement each other to work effectively in addressing physical and psychological health needs. Combining the two therapies can provide a comprehensive approach to combatting the symptoms of menopause whilst promoting long-term wellness and reducing the risks of health conditions that may arise in the future.

The British Menopause Society identified that 75% of women in the UK have been using supplements as complementary therapy with HRT to help with their symptoms.

Natural supplements are also a great alternative for women who are unable to tolerate HRT or choose not to take it due to an increased risk of breast, ovarian, endometrial cancer and certain cardiovascular conditions, as taking HRT can elevate the risks of unwanted health events from returning or happening.

At The Naked Pharmacy, we believe each woman’s unique journey should be treated as such. We understand that there is a place for conventional HRT alongside natural supplements and you can rest assured that our supplements have gone through standardised research and testing.

Natural supplements to support the menopause

Saffrosun Energy

Saffrosun Energy gives you that extra boost you need for the day. Aiding in mood, hormone imbalances and energy levels. Saffrosun Energy is created using organic Saffron extract sourced from Spain, Vitamin D3 and Iodine.

Our Saffron extract is formulated with three derivatives which play a key role in balancing your nervous system which demonstrates improvements in sleep quality, energy mood and brain fog.

Vitamin D3 sourced from marine algae will provide protection against bone loss density therefore reducing the risk of osteoporosis.

Iodine plays a key role in many metabolic processes surrounding thyroid function which aids in energy levels and reducing fatigue

Saffrosun Calm

Saffrosun Calm contains Vitamin B12, replacing the Iodine that is found in Saffrosun Energy. Vitamin B12 has a positive impact on overall energy, combatting fatigue whilst regulating the sleep cycle to improve the quality of sleep, as well as keeping the nervous system healthy.

A 2021 study based on 82 participants taking saffron with the three main derivatives, showed a rise in mood and psychological symptoms associated with menopausal symptoms. The improvements were of similar effect to a standard antidepressant but with a significantly reduced number of side effects.

Worth its weight in gold

Oestrogen has a protective effect on the heart. During menopause oestrogen levels deplete and as they deplete the risk of heart disease can increase. As well as unhealthy cholesterol levels, blood pressure and weight can increase along with sugar levels imbalance.

Menopause and heart and circulatory conditions - BHF

So, what can you do to help?

Metabolic Gold

Metabolic Gold is made with Artichoke Leaf extract and Citrus Bergamot which have been scientifically proven to target many vital organs in the body, such as the liver, pancreas and the heart. There are 4 active ingredients within the bergamot fruit which work on lowering levels of bad cholesterol and expelling fats before it is absorbed into our bloodstream, this can result in a reduction in fat stored particularly towards the waist.

Artichoke is an effective antioxidant and works hand in hand with Bergamot to stimulate cholesterol-reducing agents which can prevent the risk of heart disease in the future.

Stronger bones, stronger you

Osteoporosis is a condition when our bone density is very low and occurs due to lowered levels of oestrogen, and it’s vital we keep our bones healthy to prevent fractures in the future.

Menopause and Bone Loss | Endocrine Society

Marine Magnesium

Magnesium is often overlooked in our diets and many of us aren’t consuming it enough daily, however, it can be vital for our health.

Magnesium is one of the seven essential microminerals our body requires. It plays an important role in our metabolic processes, it promotes mood stability, reduces stress reduces the frequency of migraines and improves heart health. Magnesium also aids in maintaining healthy bone density and therefore has properties in preventing osteoporosis and bone fractures.

EPIC-Norfolk cohort study showed that low serum magnesium levels were associated with an increased risk of fractures in the spine, hips and wrist. The study concluded significance of healthy serum magnesium levels for the maintenance of bone health

An update on magnesium and bone health | BioMetals (springer.com)

Vitamin D3

Did you know that approximately 70% of women, around the world, who have gone through menopause are vitamin D deficient?

Our Vitamin D3 supplements equal up to 100% of the daily intake of vitamin D3. Vitamin D3 works synergistically with the calcium in our bodies to build strong and healthy bones.

Vitamin D Deficiency: Widespread Effects in Postmenopausal Women (pharmacytimes.com)

Speak to our expert pharmacists today

A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health. 

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Sophia Gurung

Sophia is GPhC registered pharmacist with experience in community pharmacy, along with a background in teaching children with ADHD and autism. Her passion for natural medicines has been deeply rooted since childhood, where she learned to appreciate the healing power of nature and the importance of holistic well-being. 

It's no secret that tech billionaires are spending fortunes to extend their lifespans, investing in cutting-edge research and experimental treatments.

However, you don’t need a billionaire’s bank account to unlock the secrets of a longer, healthier life.

Enter biohacking: a cutting-edge method of optimising both mind and body by harnessing the power of biology, technology, and self-experimentation, biohacking offers personalised strategies for peak performance.

Biohacking is becoming more widely known, with focus shifting from extending life to enhancing its quality. True longevity transcends the boundaries of physical health; it embraces mental clarity, emotional balance, and overall well-being. Achieving this holistic state of vitality demands a multifaceted approach—one that seamlessly integrates diet, lifestyle, and natural therapies.

Below, we explore some of the latest biohacking techniques that can be woven into your daily routine, to make significant improvements in your health metrics (scientific test measures).

Sauna bathing

Sauna bathing has been used for centuries and originated from Finland for relaxation and now, research suggests that saunas are beneficial for heart health, reducing inflammation and lowering cholesterol.

Clinical Effects of Regular Dry Sauna Bathing: A Systematic Review - PMC (nih.gov)

For the best results of this biohack, aim for a temperature range of 175-195F (80-90C) with 10-20% humidity for a total of 30 minutes (no longer!) and complete three sessions a week. To see if sauna bathing is working for you, you’re going to want to measure blood markers of heart health such as cholesterol and markers of inflammation such as C-Reactive protein (CRP).

Cold exposure – The Wim Hof method

You might know of Wim Hof, often referred to as "The Iceman," a Dutch extreme athlete known for his extraordinary ability to withstand cold. He has gained widespread recognition for his method, known as the "Wim Hof Method," which combines breathing techniques, cold exposure, and meditation to improve physical and mental health. Cold exposure, a key component of the Wim Hof Method, involves subjecting the body to cold environments to elicit various physiological and psychological benefits. This practice can be considered a form of biohacking, as it leverages environmental stressors to optimise the body's functioning and performance. Cold exposure is a controlled stressor that triggers adaptive responses that improve the body's ability to handle future stress.

How to practice cold exposure therapy:

Cold showers: Starting with warm water and gradually reducing the temperature to cold.

Ice baths: Immersing the body in ice-cold water for short durations.

Benefits of cold exposure

Improved circulation: Alternating between cold and warm exposure can improve blood flow and cardiovascular health by strengthening blood vessels.

Enhanced immune function: Cold exposure has been shown to boost the production of white blood cells and increase overall immune function.

Increased brown fat activation: Cold exposure stimulates the production of brown adipose tissue (brown fat), which burns energy to produce heat and can aid in weight management.

Reduced inflammation: Cold exposure can reduce inflammatory responses in the body, potentially alleviating chronic pain and speeding up recovery from injuries.

Enhanced mood and mental clarity: The release of endorphins and norepinephrine during cold exposure can improve mood, increase alertness, and reduce symptoms of depression.

Brain games

There’s research that indicates that playing brain games like sudoku, crosswords, chess or scrabble can help improve cognitive abilities as you age, and there’s a correlation between declining cognition and increased mortality. Combatting the effects of ageing is a common goal for biohackers. Learning something new such as a game, language or hobby can help support neural pathways from decline and improve cognitive processing.

Cognitive Enhancement:

Adaptogens: Adaptogens are natural substances, typically derived from plants, that are believed to help the body adapt to stress, improve resilience, and restore balance. These substances are used in herbal medicine and are often included in supplements or functional foods. Adaptogens are said to work by supporting the body's ability to maintain homeostasis, especially during periods of physical or mental stress.

Examples include Ashwagandha, Rhodiola and Ginseng.

Nootropics: Often called "smart drugs," or cognitive enhancers. They are substances that aim to improve cognitive function, particularly executive functions, memory, creativity, or motivation, in healthy individuals.

Natural nootropics like ginkgo biloba, and mushrooms are popular for their cognitive benefits.

The Key Differences between Adaptogens and Nootropics:

There can be some overlap, as certain adaptogens such as Rhodiola may also have mild nootropic effects by improving mental clarity and cognitive function indirectly through stress reduction and improved brain circulation.

Blood tests

Blood tests are considered a form of biohacking because they provide detailed insights into an individual's internal health and physiology, enabling more precise and personalised optimisation of diet, lifestyle, and supplementation. In biohacking, the goal is to enhance physical and mental performance, health, and well-being by making data-driven decisions. They also allow you to track progress and fine-tune your interventions to avoid the need for guesswork.

Nutrigenomics

Have you ever wondered why some people react differently to certain foods? Nutrigenomics is the scientific study of the interaction between nutrition and genes, with the goal of understanding how specific nutrients affect gene expression and overall health. By examining the genetic variations that influence individual responses to different foods and dietary patterns, nutrigenomics aims to provide personalised dietary recommendations to optimise health and prevent chronic diseases.

This field holds significant potential for promoting longevity by identifying the optimal diet for everyone based on their unique genetic makeup. By tailoring nutritional interventions to your genetic profile, it is possible to enhance metabolic efficiency, reduce the risk of age-related diseases, and improve your overall health span. 

Sleep

Sleep is the simplest biohack we can incorporate into our lives, however, with commitments, stress and worry, it can be hard to utilise. We all sleep but we don’t always sleep well.

Quality sleep is linked to improved blood sugar control and reduced stress. Poor sleep, on the other hand, is associated with increased inflammation, impaired immunity, and a higher risk of heart disease, obesity, and type 2 diabetes.

Because of its significant role in health and disease prevention, sleep has become a key target for biohackers. And now, you don’t have to guess how well you’re sleeping. Wearable devices like Whoop, Oura Ring, Fitbit, Apple Watch, and Garmin smartwatches can easily track sleep data like sleep duration and time spent in REM (Rapid Eye Movement) sleep.

A complete sleep cycle consists of all stages and REM sleep, typically lasting about 90-110 minutes. Throughout the night, individuals go through multiple cycles, with each subsequent cycle having a longer duration of REM sleep.

Natural Remedies such as Magnesium, chamomile, and lavender are well known for their calming effects and can help improve sleep quality.

Controversial biohacking

More controversial interventions have been explored by some well-known billionaires, experimenting with physical modifications to the body, such as implanting chips, magnets, or other devices to enhance physical and mental capabilities or integrate technology more closely with the human body.

Elon Musk, the CEO of Tesla and SpaceX, is primarily known for his ventures in technology and space exploration, but he has also ventured into the biohacking space, particularly through his involvement with Neuralink. Founded by Musk in 2016, Neuralink aims to develop advanced brain-machine interface (BMI) technology.

The goal is to create devices that can be implanted in the brain to facilitate direct communication between the brain and computers. The technology is intended to help people with neurological disorders, enhance cognitive abilities, and even enable symbiotic relationships between humans and artificial intelligence. In 2020,

DIY gene therapy

Another intervention is gene therapy is one of the newer forms of biohacking using something called CRISPR. This stands for Clustered Regularly Interspaced Short Palindromic Repeats and it is being used to alter genes, predominantly to alter their physical features to their own tastes. Alternatively, this could be used to edit genes which are known to cause disease, however altering genes is a risky process, and the slightest error can be catastrophic.

Bryan Johnson

Then there is Bryan Johnson, 46-year-old the tech entrepreneur trying to live forever with several different hacks in place calling his mission Project Blueprint. He has 30 doctors at his disposal and spends $2 million dollars a year on his anti-aging lifestyle. This includes 30+ supplements every day, a rigid 1-hour exercise regime daily and strict vegan diet. Johnson revealed in 2023 that he’s injected himself with his 17-year-old teenage son’s blood to help keep him young. The goal is to get his 46-year-old organs to look and act like 18-year-old organs. Johnson says the data compiled by his doctors suggests that Blueprint has so far given him the bones of a 30-year-old, and the heart of a 37-year-old.

How do these futurist interventions make you feel? Do you think it is a great advancement in healthcare technology or a scary future that has crossed a moral line?

How do I choose which biohacking techniques to try?

Describe the problem you want to address

Using observations about your current health status and where you would like your health and wellness to go, identify a problem area you want to address.
For example, a problem could be, “My cholesterol is high. I want to improve my cholesterol levels.”

Create a hypothesis

Now it’s time to figure out what diet, lifestyle, exercise, or supplement interventions may be suitable to address your defined problem. This step requires some research. After some digging, select an intervention and make a hypothesis on how it will impact your health. Going off the cholesterol example, an example of a hypothesis for that problem could be, “Based on research, I predict that if I take Metabolic Gold for four months, my cholesterol will go down.”

Get a baseline measure

To know whether an intervention was successful, you need to know where you started. It’s important to get a baseline measure of the outcome you’re wanting to improve before taking steps to improve it. If you want to lower your cholesterol, you need to figure out what your baseline cholesterol is. This can be done by getting a blood test to find out your total cholesterol, LDL and HDL levels.

Test the hypothesis

Now you’re ready to implement the intervention! If you’re testing out Metabolic Gold, you need to include it in your daily routine. You could set reminders on your phone to alert you initially to consolidate the new behaviour.

Evaluate and measure results

The only way to tell if the intervention is working is to measure it! Compare the data you collected before beginning the intervention to your new set of results to see the true change.

Refine the biohack

If the intervention or biohack you implemented worked, great! You can either refine it or keep going and try for greater improvements. Or you can try out a completely different biohack. Introducing one intervention at a time can help pinpoint what works and doesn’t work for you.

Charlotte Parker- Lennox 

Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors. She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.

Do you know your current BMI, cholesterol levels, blood sugar, or blood pressure? These numbers are more than just figures—they are vital indicators of your overall health.

Shockingly, over 6 million people in the UK have high blood pressure and don’t even know it. Without awareness of these critical health markers, you could unknowingly be at risk for serious conditions like cardiovascular disease, stroke, or type 2 diabetes.

Every day, 350 people in the UK suffer from a stroke or heart attack that could have been prevented. By knowing your numbers and understanding what’s happening inside your body, you can take steps to prevent these life-threatening conditions from developing.

What health indicators do I need to know?

Blood pressure

Blood pressure is the force exerted by circulating blood on the walls of blood vessels. It's a vital sign that provides important information about cardiovascular health. Blood pressure is typically measured in millimetres of mercury (mmHg) and is recorded as two numbers:

Systolic pressure: The top number represents the pressure in the arteries when the heart beats and pumps blood.

Diastolic pressure: The bottom number indicates the pressure in the arteries when the heart is at rest between beats.

Gold standard:120/80 mm Hg

If it’s too high (more than 140/90) your heart works harder. High blood pressure can damage your arteries over time which disrupts proper blood flow to your heart or brain and can trigger a heart attack or stroke. 

Cholesterol and blood lipids

Cholesterol is a type of fat (lipid) found in your blood. It is essential for building healthy cells and producing hormones and vitamin D. Cholesterol is carried through your bloodstream by proteins, forming a structure known as a lipoprotein. There are two main types of cholesterol:

Low-Density Lipoprotein (LDL): Often referred to as "bad" cholesterol, LDL can lead to the buildup of plaque in the arteries, which can narrow and harden them. This condition, known as atherosclerosis, increases the risk of heart attack, stroke, and other cardiovascular diseases.

High-Density Lipoprotein (HDL): Known as "good" cholesterol, HDL helps remove LDL cholesterol from the arteries and transport it back to the liver, where it can be processed and eliminated from the body. Higher levels of HDL are associated with a lower risk of heart disease.

In addition to these, there are other types of lipids, such as triglycerides, which are another form of fat in the blood. High levels of triglycerides can also contribute to the hardening and narrowing of arteries.

Gold standard

• Total blood cholesterol lower than 5mmol/L
• LDL cholesterol less than 3mmol/L
• HDL cholesterol greater than 1mmol/L
• Triglycerides – should be under 2.3mmol/L

BMI – Body Mass Index

Body Mass Index (BMI) is a numerical value calculated from height and weight. BMI helps to assess whether an individual has a healthy body weight, underweight, overweight, or obesity, which can indicate potential health risks.

BMI = Height (m)2 / Weight (kg)

Gold Standard: 18.5-24.9

BMI is a useful tool but has its limitations as it doesn’t differentiate between muscle and fat or fat distribution. Athletes for example often have a higher proportion of muscle compared to fat which weighs more but is metabolically beneficial. Therefore, other techniques might be necessary to gauge potential health risks related to body weight.

A high waist circumference or body fat percentage is associated with a higher risk of heart disease, type 2 diabetes, and other metabolic conditions.

Blood glucose

Blood glucose, commonly referred to as blood sugar, is the amount of glucose (a type of sugar) present in the blood. Glucose is the primary source of energy for the body's cells, and it comes from the food we eat particularly carbohydrates. After eating, the body breaks down carbohydrates into glucose, which is then absorbed into the bloodstream.

How blood glucose is regulated:

The level of glucose in the blood is regulated by the body to ensure that cells have a steady supply of energy. Two key hormones produced by the pancreas play a vital role in this regulation.

Insulin: This hormone lowers blood glucose levels by helping glucose enter the cells, where it can be used for energy or stored for later use.

Glucagon: When blood glucose levels are too low, glucagon signals the liver to release stored glucose into the bloodstream.

Gold standard:

• Fasted (not eaten for 8-12 hours) – 4 to 5.9mmol/L
• Postprandial (90 minutes after eating) - under 7.8mmol/L

When this process goes awry, glucose builds up in the blood. Extra sugar in your bloodstream is a sign of diabetes, a disease that can harm the organs in your body, while also damaging nerves and blood vessels.

How to find out what your vital health indicators are?

Blood pressure

There are many ways you can check your blood pressure. You can go to your local pharmacy for a free blood pressure check, call your GP surgery or take it yourself at home with a blood pressure monitor. Blood pressure monitors can be bought from pharmacies, big retailers and online.

Cholesterol

To find out your cholesterol levels you will need to get a blood test done. This can be done via the NHS if you are over 40 or your GP has a concern regarding your cholesterol levels, or it can be done privately through companies such as Nuffield Health or BUPA. If you don’t have the financial capacity to go privately then there is a cheaper option. In many pharmacies cholesterol testing kits are available to buy for around £10-15, these aren’t going to be as accurate but will give you a rough idea of what your total cholesterol levels are.

BMI/Waist circumference/Body fat

Calculating your BMI requires a scale, a measuring tape and a BMI calculator online. Input the data and voila! To measure waist circumference, wrap a tape measure around your abdomen at the level of your navel. To determine your body fat percentage there are now smart scales which use electrical impulses that pass through the body to determine your body fat percentage and often link up to an app on your phone. Callipers are also another way to determine body fat percentage, however, this can be less accurate and difficult to do.

Blood glucose

Blood glucose levels can be established through a blood test done in a healthcare setting, a finger prick test which can be bought from pharmacies, or a blood glucose monitor that is attached to your upper arm and links to your phone to give you real-time data, such as the Freestyle Libre Sensor which can be bought online. To test fasting blood glucose level don’t eat for 8-12 hours before testing. For post-prandial blood glucose levels, test 90 minutes after eating.

How can each area be improved? 

Improving blood pressure, cholesterol, BMI, and blood glucose levels involves adopting a combination of healthy lifestyle changes, dietary adjustments, and regular physical activity. Here are some specific strategies to help improve each of these health indicators followed by changes that can improve all the health indicators.

Improving blood pressure

Improving cholesterol levels

Improving BMI

Improving blood glucose levels

Overall tips to improve all health indicators

• Follow a healthy Mediterranean diet.
• Engage in regular exercise - Including both aerobic exercise and strength training.
• Weight management
• Quit smoking
• Limit alcohol
• Stress management – Journalling, meditation, yoga, therapy.
• Sleep – 7 to 9 hours a night.

Additional health indicators that are good to know

Resting Heart Rate (RHR)

RHR is the number of heart beats per minute while at rest. It is a good indicator of overall cardiovascular fitness. A lower RHR often indicates better cardiovascular condition.

Gold standard: 60–100 beats per minute (bpm) (Adults)

Vitamin D levels

Vitamin D is essential for bone health, immune function, and overall well-being.

Gold standard: 20–50 ng/mL (Some experts suggest higher, up to 60 ng/mL)

Bone density (T-score)

Low bone density can lead to osteoporosis, increasing the risk of fractures.

Gold standard: T-score > -1.0 (Normal)

Kidney function (eGFR)

The estimated glomerular filtration rate (eGFR) indicates how well your kidneys are filtering blood. Poor kidney function can lead to chronic kidney disease.

Gold Standard: eGFR: ≥ 90 mL/min/1.73m² (Normal)

Thyroid function (TSH/T4/T3)

The thyroid helps regulate the body’s metabolism, growth, mood and hormonal balance. If these hormones are too high or too low this can cause unpleasant symptoms ranging from constipation to diarrhoea or weight gain to weight loss. 

VO2 Max

The maximum amount of oxygen your body can utilise during intense exercise. VO2 max is a key indicator of cardiovascular fitness.

Gold standard: Varies by age and gender but higher numbers indicate better fitness.

Typical VO2 Max fitness scores for men by age group:

Typical VO2 Max fitness scores for women by age group:

Speak to our expert pharmacists today

A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health. 

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Charlotte Parker-Lennox 

Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors. She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.

Skin Health

Our skin is an external reflection of our inner health. Problem skin can indicate an imbalance in the cardiovascular system, gut, liver or kidneys and so revitalising skin health may require some additional support.

What affects our skin?

External Factors: Synthetic cosmetics, detergents, pollution and high stress.

Smoking: Reduces skin elasticity and collagen production.

Immune health: The immune system working in overdrive will increase skin sensitivity. Note: Immune Hero is a pure form of qq

Gut health: The gut is our inner skin but only one cell thick and so supporting our gut microbiome and increasing its diversity will strengthen and protect the gut wall from toxins and irritants in the diet.

Hormone health: Our hormones play a vital role in the health of the skin. They control the amount of oil (sebum) produced by our sebaceous glands. Underactive glands can result in dry, flaky skin and overactive glands can result in pimples and acne.

Common Skin Conditions

Skin conditions arise when the skin cells of the epidermis and dermis have insufficient nutrients, healthy fats and circulation causing eczema, acne, dermatitis, psoriasis, rosacea, wrinkles, dull skin, dryness and rashes.

How can we improve our skin’s health?

Lifestyle changes will help bring your skin back to balance.

Diet: Fruits and vegetables high in Vitamin C such as kiwi, and blueberries. Including healthy fats and omega 3 in our diet such as avocado, oily fish, nuts and seeds. Reduce processed and foods high in added sugars which are pro-inflammatory for the gut lining and skin.

Broccoli contains sulphur compounds great for reducing skin problems, especially acne.

(note: try Skin Accumax which contains one of these broccoli compounds)

Keep hydrated: Plenty of water around 2 litres a day.

Exercise: Do what makes you feel good and works up a bit of a sweat. This helps manage stress and sweat out toxins. Get our bodies moving regularly!

Meditation and Sleep the rest and digest state is essential for skin repair and recovery plus collagen synthesis.

Natruflex Turmeric, Gut Love and Vitamin D. These supplements can help bring your skin back to looking its best!

Vitamin D3 - 10mcg or 400 units

Vitamin D is vital for our skin’s health and the majority of us don’t get enough due to our lack of exposure to sunlight. Especially those of us with darker skin tones.

Our Vitamin D3 is in the form of D3 from algae, this form of Vitamin D is better absorbed by our bodies.

Why we don't combine Vitamin D3 with Vitamin K2

Vitamin K can interact with some prescribed medications, including blood thinners.

Vitamin K2 is not necessary when taken with Vitamin D3 at normal recommended daily doses such as 10mcg daily. At significantly higher dosage, this may be necessary to help avoid problems such as arterial plaque build-up and calcium absorption.

Natruflex Turmeric

Turmeric is an effective anti-inflammatory. Skin issues are often a result of increased inflammation within the body and reducing this can help restore balance.

Turmeric can also be used as a digestive aid, improving digestion and elimination of toxins reducing inflammation further, resulting in better skin health.

Gut Love

Gut Love is an effective and natural way to protect and strengthen the sensitive lining of the gut. This reduces the inflammation of the gut and the tissues that sit behind the gut wall, improving the health of your 'inner skin'.

In a world that's constantly changing and presenting new challenges, it's more important than ever to ensure our children are not just physically healthy, but mentally and emotionally resilient too.

1 IN 6 CHILDREN, AGED 5-16, ARE LIKELY TO HAVE A MENTAL HEALTH PROBLEM.*

This fact alone highlights the importance of shining a spotlight on childhood mental health and with 50% of mental health problems being established by the age of 14,* the need to focus on our children's mental wellbeing in their early years is essential.

*Young Minds, Fighting for Young People's Mental Health.

** Waiting in Line. The Children's Society.

Early Intervention

Childhood mental health is extremely important as it lays the foundation for a child's overall well-being and future success in life. Mental health issues in childhood can impact academic achievement, relationships, physical health, and increase the risk for mental health problems in adulthood. Hence, early recognition and intervention are fundamental.

How to support Children's Mental Health

Open communication is key. Create an environment where feelings are openly discussed. Encourage children to express their emotions and thoughts without fear of judgment. Listen actively and empathetically, showing that you value their feelings and experiences.

Encourage healthy coping strategies to manage stress and navigate challenges. Techniques can include deep breathing, mindfulness, journaling, or engaging in creative activities. These skills empower children to handle emotions constructively.

Maintain a consistent routine: Having a predictable schedule can provide a sense of stability and security for a child.

Limit screen time: Excessive screen time can exacerbate anxiety. Encourage physical activity and other leisure activities instead.

Saffrosun For Children

Saffrosun for Children is our calming natural remedy made with saffron extract combined with food-sourced vitamin B12, vitamin D3 and an organic prebiotic, baobab.

It contains saffron extract containing bioactive compounds at the strengths proven to be clinically effective. It naturally helps to increase the levels of the happy hormones, serotonin and dopamine.

Here’s what Saffrosun can do for your child:

• Alleviate nervousness
• Help them cope with stress
• Reduce fatigue and help them to sleep better.
• Restore and improve their emotional balance.

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.

What is inflammation?

Inflammation is a biological response of the body's immune system to harmful stimuli such as pathogens or damaged cells. It is a protective mechanism and allows the healing process to begin. Inflammation can be classified as either acute (short-term) or chronic (long-term), it is a critical component of the body's healing process but when it becomes chronic, it can contribute to various diseases and health issues. Therefore, managing inflammation is essential for overall health and well-being. 

What causes inflammation?

There are many causes for inflammation, here are a few examples below:

• Infections: Bacteria, viruses, fungi, and parasites
• Physical injury: Cuts, scrapes, or other physical trauma
• Chemical irritants: Exposure to harmful chemicals can cause inflammation.
• Autoimmune reactions: The body’s immune system mistakenly attacks healthy tissues, leading to conditions such as lupus or rheumatoid arthritis.
• Chronic diseases: Conditions like diabetes, obesity, and cardiovascular disease are associated with chronic inflammation. 

How is inflammation diagnosed? 

Inflammation can be recognised through a blood test. The biomarkers that can help us spot inflammation are C-Reactive Protein (CRP) and Erythrocyte Sedimentation Rate (ESR) which can be elevated. A full blood count is also a useful tool, specifically looking at the white blood cells which are part of our immune system, if these are elevated it can be a sign of an inflammatory response.

The normal CRP level for adults is 0-5 mg/L, an elevated result would be over 5mg/L. The timing of the blood test for CRP can affect results and the best time to take the test is between 8 am and 10 am. CRP levels rise following exercise; it is best to carry out the test before your workout or a few days after. The ESR measures the rate at which the red blood cells separate from the plasma and fall to the bottom of a test tube. The rate is measured in millimetres per hour (mm/hr). The normal range for ESR is 0-22 mm/hr for men and 0-29 mm/hr for women.

The blood test highlights if something is going on, but it doesn’t tell us exactly what it is, therefore, further investigation would be required such as:

• Imaging: X-ray, ultrasounds, Magnetic Resonance Imaging (MRI) or Computed Tomography (CT) scan
• Biopsy: Tissue sample
• Allergy tests: To determine if inflammation is due to an allergic reaction.
• Microbiological tests: Cultures
• Rheumatoid arthritis: Rheumatoid factor (RF) and anti-cyclic citrullinated peptide (anti-CCP) antibodies.
• Systemic Lupus Erythematosus (SLE): Antinuclear antibodies (ANA) test.
• Inflammatory bowel disease (IBD): Endoscopy and biopsy of the gastrointestinal tract.

What’s the difference between acute and chronic inflammation?

Acute and chronic inflammation are two types of inflammatory responses that the body uses to address different types of harm or injury. They differ in their onset, duration, characteristics, and the underlying mechanisms involved.

Acute inflammation is a rapid and typically beneficial response aimed at resolving the initial cause of harm and healing tissue, while chronic inflammation is a prolonged and potentially harmful response that can lead to tissue damage and contribute to chronic diseases.

Gut inflammation

Gut inflammation refers to the inflammatory response within the gastrointestinal (GI) tract. It can affect any part of the digestive system, from the stomach to the rectum. Gut inflammation can result from various causes including infections (bacterial, viral or parasitic), autoimmune disorders (Crohn's disease and ulcerative colitis), food sensitivities (coeliac, lactose) and lifestyle (stress, diet or over-the-counter medications such as long-term use of ibuprofen)

• Abdominal pain: Cramping or persistent pain in the abdomen.
• Diarrhoea
• Constipation
• Bloating and flatulence
• Blood in stool: Visible blood or black, tarry stools. Always see a doctor if you see blood in your stools.
• Fatigue
• Nausea and vomiting

Treatment of gut inflammation:

There are a few ways we can support our gut and reduce inflammation through our diet such as elimination diets to identify trigger foods. You might have heard of a diet called the AIP diet or the auto-immune protocol. This diet has an elimination phase and a re-introductory phase.

Specific diets such as gluten-free for coeliac disease or low FODMAP which stands for Fermentable oligosaccharides, disaccharides, monosaccharides and polyols for IBS. An anti-inflammatory diet that is rich in fruits, vegetables, whole grains, and healthy fats is a good option too.

Alongside diet, our lifestyle can affect gut inflammation. Focusing on stress management through yoga, meditation and counselling can help. Ensuring you get regular exercise and keep hydrated all make a difference to systemic inflammation.

However, despite making these changes inflammation can persist and there might be a need for medications such as corticosteroids, immune modulators such as Azathioprine and methotrexate, biologic therapies, and probiotics such as Gut Love to restore gut flora balance.

Exercise-induced inflammation

Exercise-induced inflammation is a natural and often beneficial response that occurs in the body following physical activity. This type of inflammation can help with muscle repair and adaptation, contributing to increased strength and endurance. However, if not managed properly, it can also lead to overtraining and injury. 

Mechanisms of exercise-induced inflammation

• Microtrauma: Exercise, especially high-intensity or resistance training, causes small-scale damage (micro trauma) to muscle fibres. This damage triggers an inflammatory response to repair the tissues.
• Immune response: White blood cells, including neutrophils and macrophages, migrate to the site of muscle damage. These cells release cytokines and growth factors that promote inflammation and initiate the healing process.
• Oxidative stress: Physical activity increases the production of reactive oxygen species (ROS), which can contribute to inflammation. The body’s antioxidant defence usually manages ROS, but excessive production can lead to oxidative stress and inflammation.

Signs of exercise-induced inflammation:

• Muscle soreness or delayed onset muscle soreness (DOMS), typically occurring 24-72 hours after intense exercise.
• Swelling
• Redness and heat: Mild redness and warmth in the muscles due to increased blood flow.

Managing exercise-induced inflammation:

• Rest and recovery: Incorporating rest days and active recovery (light activities) is essential.
• Proper nutrition:
• Protein: Essential for muscle repair and growth.
• Antioxidants: Found in fruits and vegetables, help combat oxidative stress.
• Hydration: 2-3 litres of fluid daily. Ensuring electrolytes are also balanced.
• Ice and heat therapy:
• Ice can reduce acute inflammation and pain immediately after exercise.
• Heat can help relax muscles and improve blood flow during recovery.
• Massage and foam rolling: These techniques can help reduce muscle tension and promote blood flow, aiding in the recovery process.
• Supplements
• Curcumin: The active ingredient in turmeric, has anti-inflammatory properties.
• Fish Oil: Rich in omega-3 fatty acids, can reduce inflammation.

How to avoid excessive inflammation

• Gradual Progression:
• Gradually increasing the intensity and duration of exercise can help prevent excessive inflammation and injury.
• Listening to your body:
• Paying attention to signs of overtraining, such as persistent soreness, fatigue, and decreased performance.
• Adjusting training intensity and volume based on how the body feels.
• Balanced training:
• Incorporating a mix of strength training, cardiovascular exercise, flexibility, and mobility work to balance stress on the body.

Menopause and inflammation

Menopause is a natural biological process that marks the end of a woman's menstrual cycles and reproductive years, typically occurring in the late 40s to early 50s but can be earlier. This transition is accompanied by significant hormonal changes, particularly a decline in oestrogen levels, which can influence various physiological processes, including inflammation.

• Hormonal changes and inflammation
• Decline in oestrogen: Oestrogen has anti-inflammatory properties, and its decline during menopause can lead to increased inflammatory activity. Lower oestrogen levels can affect the immune system, potentially leading to a heightened inflammatory response.
• Increase in pro-inflammatory cytokines: Postmenopausal women often show higher levels of pro-inflammatory cytokines such as interleukin-6 (IL-6) and tumour necrosis factor-alpha (TNF-α). These cytokines play a role in various inflammatory and autoimmune conditions.
• Health implications of increased inflammation
• Cardiovascular disease: Increased inflammation is a risk factor for cardiovascular diseases (CVD) putting menopausal women at higher risk of developing heart disease.
• Osteoporosis: Inflammation can accelerate bone loss, contributing to osteoporosis. Oestrogen helps maintain bone density, and its decline can lead to increased bone resorption and decreased bone formation.
• Metabolic changes: Menopause is associated with changes in body composition, such as increased abdominal fat, which is often visceral fat, this is metabolically active and can produce inflammatory cytokines, further increasing systemic inflammation.
• Joint pain and arthritis: Many women report increased joint pain and stiffness during and after menopause. Oestrogen deficiency can contribute to the development of osteoarthritis and other inflammatory joint conditions.
• Cognitive health: Chronic inflammation is linked to neurodegenerative diseases such as Alzheimer’s. The decline in oestrogen may impact brain health and increase the risk of cognitive decline.

• Treating inflammation during the menopause:
• Hormone Replacement Therapy (HRT): Can help alleviate menopausal symptoms and may reduce inflammation by replenishing oestrogen levels - HRT is not suitable for everyone and should be discussed with a healthcare provider considering the risks and benefits.
• Supplementation:
• Vitamin D and Calcium: Important for bone health.
• Turmeric (Curcumin): Has anti-inflammatory properties.
• Probiotics: Can support gut health, which is linked to systemic inflammation.

Arthritis

Arthritis is a general term that refers to inflammation of the joints. There are several types of arthritis, each with different causes and manifestations, but inflammation is a common underlying feature. 

Types of Arthritis:

• Osteoarthritis (OA): The most common form of arthritis characterised by the breakdown of cartilage in the joints. Traditionally considered a "wear-and-tear" disease that involves low-grade inflammation. Common symptoms include joint pain, and stiffness, which often occur in hips and knees.
• Rheumatoid arthritis (RA): An autoimmune disease where the immune system attacks the synovium (lining of the joints). Chronic inflammation leads to the thickening of the synovium, which can damage cartilage and bone. Common symptoms include symmetrical joint pain, swelling, stiffness (especially in the morning) and fatigue. 
• Psoriatic Arthritis (PsA): An inflammatory arthritis associated with psoriasis, a skin condition. Inflammation affects both the skin and joints. Common symptoms include joint pain, stiffness, swelling, and skin plaques characteristic of psoriasis. 
• Gout: A type of arthritis caused by the accumulation of urate crystals in the joints. Urate crystals trigger an intense inflammatory response. Common symptoms include sudden, severe attacks of pain, redness, and swelling, typically in the big toe. 

Lifestyle Modifications for managing inflammation in arthritis

• Exercise: Regular, low-impact exercise can reduce joint pain and improve flexibility and strength.
• Weight management: Maintaining a healthy weight reduces stress on weight-bearing joints.
• Physical and occupational therapy: Therapists can provide exercises to improve joint function and suggest assistive devices to reduce joint strain.

Alternative therapies:

• Acupuncture: May help reduce pain and improve function in some individuals.
• Herbal supplements: Turmeric (curcumin), ginger, and other supplements have anti-inflammatory properties.
• Surgical interventions: In severe cases, joint replacement or repair surgeries may be necessary to restore function and relieve pain. 

How to reduce inflammation

Reducing inflammation in the body involves a multi-faceted approach that includes dietary changes, lifestyle modifications, and sometimes medical interventions.

Lifestyle modifications

• Regular exercise:
• Moderate exercise: Activities like walking, swimming, and cycling can reduce inflammation. Aim for at least 30 minutes of moderate exercise most days of the week.
• Strength training: Helps build muscle and improve metabolic health.
• Maintain a healthy weight: Excess body fat, especially around the abdomen, is linked to increased inflammation. Achieving and maintaining a healthy weight through diet and exercise can significantly reduce inflammation.
• Stress Management:
• Mindfulness and meditation - Reduce stress through meditation, self-care, journalling, and mindset
• Adequate sleep: Aim for 7-9 hours of quality sleep per night. Poor sleep can increase inflammation.
• Hydration: Drink plenty of water throughout the day to help flush out toxins and support overall health.
• Environmental: Minimise exposure to environmental pollutants and chemicals. Household Products – try to use natural and non-toxic cleaning and personal care products.
• Smoking: Quit smoking to reduce inflammation and improve overall health.

Inflammatory and anti-inflammatory foods:

Here are some of the top pro-inflammatory foods. Consuming these foods excessively may contribute to inflammation in the body. Conversely, incorporating anti-inflammatory foods can help reduce inflammation.

Best supplements for pain and inflammation – Turmeric

Turmeric is often praised for its anti-inflammatory properties due to its active compound called curcumin a bioactive compound which is a potent anti-inflammatory agent. Curcumin has been shown to inhibit inflammatory molecules in the body, such as cytokines (TNF-alpha, interleukins), enzymes (COX-2), and transcription factors (NF-kB), which play a key role in the inflammatory process. Curcumin modulates several signalling pathways involved in inflammation, which helps reduce inflammation at the molecular level.

Curcumin acts as a powerful antioxidant, neutralizing free radicals that contribute to oxidative stress and inflammation. Scavenging free radicals and enhancing the activity of antioxidant enzymes in the body, curcumin helps protect cells from oxidative damage.

Curcumin has potential benefits for cardiovascular health by improving endothelial function, lowering cholesterol levels, and reducing inflammation in blood vessels.

Some research indicates that curcumin may support brain health by promoting neuroplasticity and reducing inflammation associated with neurodegenerative diseases.

Curcumin’s bioavailability is typically low when taken alone. However, combining it with piperine (found in black pepper) enhances absorption and can improve its effectiveness. Our Natruflex Turmeric contains piperine and magnesium to help aid absorption and improve muscle and nerve function.

A common question – Is coffee inflammatory?

The relationship between coffee consumption and inflammation is complex and can vary based on individual factors.

Potential anti-inflammatory effects of coffee:

• Coffee is rich in antioxidants.
• Polyphenols
• Liver Health: Some studies suggest that coffee consumption may protect against liver inflammation and reduce the risk of liver diseases like non-alcoholic fatty liver disease (NAFLD).

Caveats:

The effects of coffee on inflammation can vary among individuals. Some people may experience increased inflammation or sensitivity to caffeine. Caffeine is a stimulant found in coffee and can affect individuals differently. In some people, excessive caffeine intake may contribute to inflammation or exacerbate existing inflammatory conditions. Sweeteners and creamers added to coffee can contain sugars, artificial additives, or trans fats, which may promote inflammation if consumed in excess.

Coffee is acidic, and some people with gastrointestinal conditions may experience irritation or inflammation in the digestive tract.

Current research and findings:

• A systematic review and meta-analysis published in the British Journal of Nutrition (2014) found that moderate coffee consumption was associated with lower levels of markers of inflammation, such as C-reactive protein (CRP).
• Another study published in the American Journal of Clinical Nutrition (2016) suggested that coffee consumption was inversely associated with markers of inflammation, but the effects varied by genetic factors and individual response.

• On the balance of risk, it is probably best to consume coffee in moderation (typically 1-3 cups per day) is generally considered safe. However, pay attention to how your body responds to coffee. If you notice increased inflammation, digestive issues, or other adverse effects, consider reducing your intake. Another thing to consider is organic coffee to minimise exposure to pesticides and other contaminants.

Speak to our expert pharmacists today

A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health. 

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Charlotte Parker-Lennox

Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors. She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.

The thyroid

The thyroid is a small, butterfly-shaped gland located in the front of the neck. It has two lobes (right and left) connected by a narrow piece of tissue called the isthmus and it is located in front of the trachea (windpipe). The thyroid produces a thyroid hormone called thyroxine (T4 – 4 iodine atoms) which is converted to triiodothyronine (T3 – 3 iodine atoms). T3 is biologically active and regulates many bodily functions.

If our body detects that these thyroid hormones are too low, the pituitary gland in our brain releases another hormone called thyroid-stimulating hormone (TSH). These hormones play a crucial role in regulating the body's metabolism, energy production, and overall hormonal balance.

How to test thyroid function

A thyroid blood test is used to check thyroid function. The thyroid function test looks at the three thyroid hormones, TSH, T4 and T3 to determine whether your thyroid is working well (euthyroid), underactive (hypothyroidism) or overactive (hyperthyroidism). It is always a good idea to test for all these hormones rather than just TSH to get a better picture about what is going on in the body. Alongside thyroid hormones are thyroid antibodies these are tested to determine whether an autoimmune disease like Hashimoto’s or Graves’ disease is present.

Thyroid hormones – Normal levels and units

Source – British Thyroid Foundation 

Hypothyroidism (Underactive Thyroid) is mostly seen in women between the ages of 40-50 and is seen in women ten times more often than men, and it often occurs during the menopausal years. Hyperthyroidism (overactive thyroid) is less prevalent in the population.

Thyroid UK 

What causes thyroid problems

There are many reasons why the thyroid might experience dysregulation. Below are some examples:

• Autoimmune disorders: Such as Hashimoto's Thyroiditis or Graves' Disease
• Iodine deficiency: Iodine is essential for thyroid hormone production. A deficiency can result in hypothyroidism and goitre (enlarged thyroid gland).
• Thyroid surgery: Removal of part or all of the thyroid gland can lead to hypothyroidism due to a decreased ability to produce thyroid hormones.
• Radiation therapy: Radiation treatment for cancers of the head and neck can damage the thyroid gland, potentially leading to hypothyroidism.
• Medications: Certain medications, such as lithium (mood stabiliser) and amiodarone (anti-arrhythmic) can interfere with thyroid function and cause hypothyroidism or hyperthyroidism.
• Genetic factors: A family history of thyroid disorders can increase the risk of developing similar conditions.
• Thyroid nodules: Benign or malignant lumps in the thyroid gland can affect its function, sometimes causing hyperthyroidism or requiring surgical intervention that leads to hypothyroidism.
• Pregnancy and postpartum changes: Pregnancy can sometimes trigger thyroid problems, particularly postpartum thyroiditis, which can cause temporary hyperthyroidism followed by hypothyroidism.
• Pituitary disorders: The pituitary gland regulates thyroid function through thyroid stimulating hormone (TSH). Disorders of the pituitary can affect thyroid hormone levels.
• Infections and inflammation: Infections or inflammatory conditions affecting the thyroid (thyroiditis) can disrupt its normal function causing either hypo- or hyperthyroidism.
• Diet and lifestyle factors: Poor diet, stress, and lack of sleep can indirectly affect thyroid health by influencing overall hormonal balance and immune function. 

Underactive thyroid

An underactive thyroid is when the thyroid isn’t producing sufficient thyroid hormones, this is called hypothyroidism. If you have hypothyroidism or are wondering if you do, you will likely have experienced a few of the following symptoms: 

Early signs of hypothyroidism (Underactive thyroid)

• Fatigue
• Persistent tiredness and a general lack of energy
• Weight gain
• Feeling unusually cold or having an intolerance to cold temperatures.
• Dry skin and hair
• Constipation
• Muscle weakness and aches
• Depression
• Memory issues
• Slowed heart rate
• Puffiness, especially around the eyes 

If you are experiencing these symptoms, it is recommended to go to your GP for a blood test to check your thyroid hormone levels.

If you do have hypothyroidism then you will have an elevated TSH level with low T4 levels. Around 2 in 100 people have hypothyroidism in the UK (Source – Hypothyroidism – Thyroid UK).

However, you might find your TSH levels are elevated but your T4 is normal, this is called subclinical hypothyroidism which affects around 8-10% of the population (Source – Hypothyroidism – Thyroid UK). In other words, it's a mild form of hypothyroidism where the thyroid hormone levels are still within the normal range, but TSH levels are elevated. 

Causes

• Autoimmune conditions like Hashimoto's and lack of Iodine.
• Pregnancy due to hormonal changes 

Treatment

To treat hypothyroidism, a form of hormone replacement therapy called Levothyroxine is a synthetic thyroxine (T4) is used. This medication normalises hormone levels and alleviates symptoms.

Why is it difficult to lose weight with hypothyroidism?

Losing weight with hypothyroidism is often more challenging than without. Here are a few reasons why it can be harder:

• Slowed metabolism: Thyroid hormones (T3 and T4) play a crucial role in regulating metabolism
• Fatigue and low energy levels: Reduced motivation and capacity to exercise regularly can lead to fewer calories being burned
• Water retention: Retaining water leads to bloating and weight gain that is not related to fat
• Appetite and food cravings: Hormonal imbalances can affect appetite and lead to increased cravings for high-calorie foods, particularly carbohydrates and sugars.
• Insulin resistance: Decreased insulin sensitivity can lead to higher blood sugar levels and increased fat storage, particularly around the abdomen.
• Mood and mental health: Exacerbating depression and anxiety, which can impact eating habits, physical activity, and overall motivation.
• Slower digestive function: Constipation and gastrointestinal discomfort

Overactive thyroid

The opposite of hypothyroidism is hyperthyroidism. This is when the thyroid gland produces excessive amounts of thyroid hormones. Blood tests can show a suppressed TSH level and elevated T4 and T3 hormones.

Early warning signs of overactive thyroid:

• Weight loss
• Feeling unusually warm or sweating excessively
• Rapid or irregular heartbeat
• Nervousness and anxiety
• Tremors
• Increased bowel movements or diarrhoea
• Fatigue and muscle weakness
• Difficulty sleeping
• Thinning hair or hair loss 

Causes

• Autoimmune disorders such as Graves' Disease 
• Inflammation of the Thyroid or postpartum thyroiditis.
• Excessive Iodine Intake: Consuming too much iodine, either through diet or contrast dyes used in medical imaging tests can lead to hyperthyroidism. 

Treatment 

Medication

Carbimazole and Propylthiouracil - These medications inhibit the production of thyroid hormones by interfering with the thyroid gland's ability to use iodine.

Beta blockers such as Propranolol, Atenolol and Metoprolol -These medications help alleviate symptoms such as rapid heart rate, palpitations, tremors, and anxiety by reducing the heart rate.

Radioactive iodine therapy

Radioactive iodine is taken orally and selectively absorbed by the overactive thyroid cells and destroys them. This treatment is done once and gradually reduces thyroid hormone production over weeks to months. The downside is that this often results in permanent hypothyroidism, requiring lifelong thyroid hormone replacement therapy.

Surgery

Partial or Total Thyroidectomy is the surgical removal of part of or all the thyroid gland.

This might be recommended for individuals who cannot tolerate medications, are not suitable for radioactive iodine therapy or have large goitres (enlarged thyroid gland). After a total thyroidectomy, thyroid hormone replacement therapy is necessary as the body can no longer make its own thyroid hormones. 

The thyroid during menopause and pregnancy

Pregnancy:

Women with hypothyroidism who are pregnant or planning to become pregnant need careful monitoring and may require higher doses of levothyroxine to support proper thyroid hormone levels. There is also a risk of postpartum thyroiditis that can happen to any pregnant woman. It starts off with hyperthyroidism for 1-4 months and then to hypothyroidism in months 4-8 postpartum. At around 12-18 months the thyroid hormones level out and euthyroid is established in most cases. Pregnancy can lead to hypothyroidism through conditions like postpartum thyroiditis or exacerbation of pre-existing autoimmune thyroid conditions. Diagnosing and managing hypothyroidism effectively during pregnancy is essential to ensure the health and well-being of both the mother and the developing foetus.

Menopause

Menopause can influence thyroid hormone levels, leading to changes in thyroid function resulting in subclinical hypothyroidism or hypothyroidism. Some symptoms of menopause such as fatigue, weight gain, mood changes and memory problems can overlap with symptoms of hypothyroidism. It is essential for women experiencing these symptoms during menopause to undergo thyroid function testing to distinguish between menopausal symptoms and thyroid-related issues.

Menopause may also be associated with an increased risk of developing thyroid nodules or goitre (enlarged thyroid gland). Hormonal changes during menopause, particularly fluctuations in oestrogen levels, may contribute to thyroid growth or nodules.

Women with autoimmune thyroid disorders like Hashimoto's thyroiditis or Graves' disease may experience fluctuations in disease activity during menopause.

Diet 

There are things we can do to protect our thyroid gland through the food we consume. The micronutrient Iodine is required to make the T4 and T3 hormones, therefore its intake is essential for thyroid function. Consuming foods high in iodine such as seaweed, dairy products and seafood and foods rich in selenium (Brazil nuts, sunflower seeds) and zinc (meat, shellfish) support thyroid function. 

If you already have thyroid problems avoid consuming soy products and cruciferous vegetables (broccoli, cabbage, cauliflower) in excess as they are goitrogenic and can interfere with thyroid function. You don’t have to avoid these foods but eat them in moderation; cooking these vegetables can reduce their goitrogenic effect.

Regular physical activity to help manage weight, improve mood, and boost overall energy levels. Engage in regular physical activity, including both aerobic exercises (like walking, running, cycling) and strength training exercises.

Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week, along with muscle-strengthening activities on two or more days a week.

Incorporate more physical activity into your daily routine, such as taking the stairs instead of the elevator, walking during breaks, or doing household chores.

Lifestyle Modifications

Sleep: Ensure you get adequate sleep, as poor sleep can disrupt hormones that regulate appetite and metabolism. Aim for 7-9 hours of quality sleep per night. 

Stress Management: Practice stress-reducing techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies. Chronic stress can affect weight and overall health. 

Support System: Seek support from friends, family, or a weight loss group. Having a support system can provide motivation and accountability. 

Thyroid Supplements

Alongside diet and lifestyle changes we might just need a little bit more support to keep our thyroid healthy. 

Our Saffrosun Energy contains Saffron, Vitamin D and Iodine. Saffron may support thyroid function through its anti-inflammatory, antioxidant, and immune management qualities, as well as by improving mood and metabolic health.

Vitamin D supports the thyroid gland by regulating hormone production, regulating the immune system, reducing inflammation, supporting calcium balance and potentially reducing the risk of autoimmune thyroid diseases. And finally, Iodine is key for thyroid function, supporting the synthesis and regulation of thyroid hormones, preventing goitre and ensuring proper growth and metabolic regulation.

We don’t recommend this supplement for anyone with hyperthyroidism. However, those with hypothyroidism, those taking thyroid replacement therapy or those with normal thyroid function can.

Saffrosun Calm is an alternative for those with hyperthyroidism. It contains Saffron, Vitamin D and Vitamin B12. The benefits of Saffron and Vitamin D on the thyroid can still be experienced.

Speak to our expert pharmacists today

A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health. 

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Charlotte Parker-Lennox

Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors. She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.

What is blood pressure?

Blood pressure is made up of 2 numbers. The top number is called the systolic blood pressure and measures the pressure your heart is under when blood is pumped out around the body. The bottom number is called the diastolic blood pressure and measures the pressure in our vessels between heartbeats. Blood pressure is measured in millimetres of mercury (mmHg). You may also have heard of high blood pressure referred to as hypertension. In general, women have lower blood pressure than men, this difference decreases as women enter the menopause.

Blood pressure differs depending on your age and this can be seen below:

Blood pressure ranges for adults – 16yrs+

Low BP is classed as under 90/60 mmHg

Ideal BP – Between 90/60 mmHg and 120/80 mmHg

Pre-high blood pressure – Between 120/80 mmHg and 140/90 mmHg

High BP - Over 140/90 mmHg. For over 80-year-olds, this would be 150/90 mmHg 

Source: Blood Pressure UK

How can I check my blood pressure?

There are many ways you can check your blood pressure. You can go to your local pharmacy for a free blood pressure check, call your GP surgery or take it yourself at home with a blood pressure monitor. Blood pressure monitors can be bought from pharmacies, big retailers and online.

If you do decide to take your own blood pressure at home here are a few tips to try and prevent an inaccurate reading:

• Drinking caffeine or smoking should be stopped 30 minutes prior
• Give yourself 5 minutes of quiet time before attempting to take the reading
• Take your blood pressure seated with your legs uncrossed and flat on the floor
• Place the blood pressure cuff around your bare arm and make sure the wire is facing upwards and in a central position.
• Place your arm in a relaxed bent position, preferably resting on a table or the arm of a chair
• Don’t talk whilst your blood pressure is being taken
• Press the start button
• Document the reading. Such as 120/80
• Do this 3 times with a 1–2-minute pause in between

If you are trying to track and compare your blood pressure it is recommended to take your blood pressure at the same time each day.

When getting your blood pressure done at the pharmacy or GP surgery most of the above will be done for you but you may find that the reading is higher than when you take it yourself at home. This could be due to something called “white coat syndrome” which is when just being in a healthcare setting increases blood pressure due to anxiety, stress or worry. GPs may offer you a portable 24-hour blood pressure monitor to take home. The monitor measures your blood pressure at regular intervals throughout the day whilst doing your day-to-day activities.

Try taking your blood pressure in both arms and seeing if there is a difference.  A small difference in blood pressure readings (around 10 mmHg) between each arm is normal. However, a difference of more than 10 mmHg might be a sign to talk to your doctor. The difference can be in the top number or the bottom number. This could be a sign of peripheral artery disease or developing heart disease in future.

When is the best time to take blood pressure?

The best time to take your blood pressure is twice a day, in the morning and in the evening to get an overall view of how your blood pressure is doing throughout the day.

In the morning, our blood pressure is at its lowest and in the evening between 4 pm and 6 pm, it is at its highest. Our blood pressure can fluctuate by up to 30% throughout the day due to our hormones, our activity level and eating habits.

Ultimately, the best time to take your blood pressure is when it suits you and your lifestyle.

What causes high blood pressure?

There are many causes for high blood pressure. These can be singular or additive or because of a health condition:

• Sedentary lifestyle
• Poor diet
• High stress levels
• Age – Over 50 years old
• Smoking
• Overconsumption of alcohol
• Overweight
• Lack of physical activity
• High salt intake
• Family history of high blood pressure especially in black and Asian populations

High blood pressure can also be caused by other health conditions such as:

• Diabetes
• Kidney problems
• Sleep apnoea
• Thyroid problems 

Signs of high blood pressure

High blood pressure doesn’t often result in symptoms until blood pressure is at extremely high levels. You may not realise we have high blood pressure and feel completely normal which is why we should be checking it more frequently as we age. However, there are some physical signs and symptoms that could occur to look out for:

• Visual disturbance – blurred vision, floaters
• Headaches
• Shortness of breath
• Nosebleeds

Blood pressure during the menopause and pregnancy

Hormonal changes such as menopause can indirectly result in higher blood pressure because oestrogen drops during menopause. This female hormone plays a vital role in protecting our cardiovascular system. It stimulates our blood vessels to relax and widen allowing blood to flow more easily. Oestrogen dropping during the menopause has been linked to an increased risk of cardiovascular disease therefore keeping an eye on our blood pressure is recommended.

Blood pressure during pregnancy normally decreases in the first and second trimesters, however high blood pressure can occur and result in the following:

Chronic hypertension

This is high blood pressure before 20 weeks gestation — a woman with high blood pressure before week 20 of pregnancy is likely to have pre-existing high blood pressure.

Gestational hypertension

This is high blood pressure that is new and occurs after 20 weeks' gestation and there is no protein found in the urine.

Pre-eclampsia

This is new high blood pressure presenting after 20 weeks gestation with significant protein from in urine. Pre-eclampsia is a multi-system disorder which can affect the organs of the mother. It is a concern and seeking medical advice immediately is needed. Some of the physical symptoms of pre-eclampsia include vision disturbances, severe headaches, sudden swelling of the face, hands/feet, vomiting and breathlessness.

What causes low blood pressure?

Movements such as going from lying to standing up can sometimes make us feel lightheaded or dizzy for a brief period of time. This is due to something called postural hypotension. This can occur when you are dehydrated due to lower blood volume.  

Medications that are taken to lower blood pressure may be taken incorrectly or too much taken can result in low blood pressure.  This can also happen with water tablets (diuretics) and heart disease.

Low blood pressure can sometimes also be a sign of a life-threatening emergency such as sepsis, an allergic reaction (anaphylaxis) or heavy blood loss.

What are low blood pressure symptoms?

Low Blood pressure is below 90/60 mmHg and may be accompanied by some of the symptoms below:

• Dizziness
• Lightheaded
• Fainting
• Tiredness
• Confusion
• Falling

How to reduce high blood pressure?

Blood pressure tablets to treat high blood pressure may be prescribed to you. These blood pressure medications are split into various categories and have different mechanisms of action. Below are some of the main groups of medication for high blood pressure.

• Angiotensin converting Enzyme (ACE) inhibitors such as ramipril. Common side effects include a dry cough, dizziness and headaches
• Calcium Channel blockers such as amlodipine. Common side effects include ankle swelling, constipation and headaches
• Angiotensin receptor blockers (ARB) such as candesartan. Common side effects include headaches, dizziness
• Diuretics such as Bendroflumethiazide. Common side effects include needing to go to the bathroom more frequently, postural hypotension and increased thirst.

The timing of your blood pressure medication is down to personal preference if taking a once-a-day dosage. It might be a clever idea to take blood pressure medication at night to minimise the risk of falls and dizziness. However, this wouldn’t be a good idea if taking diuretics due to the side effects of urinary frequency; these would be best taken in the morning.

Statins are also another group of medications that can indirectly lower your blood pressure by reducing cholesterol especially low-density lipoproteins (LDL). Too much of this type of cholesterol can build up along the artery walls and create a narrowing of the arteries resulting in an increase in blood pressure

How to lower blood pressure naturally

We offer a few natural alternatives that could help reduce blood pressure and can be used alongside blood pressure medications and other prescribed medication such as statins:

• Black Garlic
• Marine Magnesium
• Metabolic Gold

These three supplements can be taken together and work in different ways.

Black Garlic with Vitamin D

Our Black Garlic contains fermented black garlic which is more potent than normal raw garlic. Normal garlic contains Allicin and during the fermentation process, Allicin converts to S-Allyl Cysteine (SAC) which is the natural compound responsible for stimulating circulation and lowering blood pressure. Black Garlic can help blood flow more easily and this is why we wouldn’t recommend taking it if you are on any blood thinners or antiplatelets such as Warfarin, Apixaban, Clopidogrel and Aspirin.

Metabolic Gold

Our Metabolic Gold contains Bergamot fruit extract and Artichoke Leaf extract. Both ingredients may improve certain risk factors for heart disease. Lowering cholesterol levels to avoid atherosclerosis and build up along the vessel walls which narrows them resulting in increased blood pressure.

Marine Magnesium

Our Marine Magnesium can also help with blood pressure by relaxing the blood vessels.

Nutrition

Other than supplements we can help our blood pressure through the food we eat and don’t eat.

• Reduce salt intake to less than 6g per day – Not all salts are the same. Here we are referring to table salt that contains sodium.
• Increase consumption of healthy unsaturated fats - oily fish, avocado, eggs and nuts/seeds.
• Reduce consumption of artificial sugars and saturated fats.
• Reduce alcohol intake – 14 units weekly. Try to spread them over a few days rather than consuming them all at once as our liver finds it hard to process. What does a unit of alcohol look like? 40% spirit (25ml), wine (100ml), Beer (180ml).

Exercise

The main thing when it comes to exercise is to do something you enjoy and that you can be consistent with. For heart health, we need to do some form of cardiovascular exercise such as walking, running, swimming or cycling.

150 minutes of moderate intensity (you can still hold a conversation) cardio or 75 minutes of vigorous intensity (you can only speak a few words) cardio a week is recommended by the NHS. It has now been shown that muscle mass and cardio-respiratory fitness are linked with longevity. A full body strength training session is an effective way to do this, aiming for twice a week to maintain muscle mass especially as we age.

Speak to our expert pharmacists today

A key element of our vision is accessibility to our expert advice service; allowing customers to make a personalised and considered decision when it comes to their health. 

Our pharmacists are on hand Monday – Friday 9 am – 5 pm. Book your free consultation today! Book Now!

Charlotte Parker-Lennox

Charlotte is a pharmacist with 6 years of experience working in retail pharmacy and integrated urgent care (IUC) alongside nurses, paramedics and doctors.

She has changed the direction of her career to support people with a holistic approach to wellness by treating the root cause of your health concerns. She enjoys an outdoor challenge, completing marathons and cycling adventures around the UK.