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.
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?
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.
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.”
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”.
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”.
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.
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.
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.
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.
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.
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.
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.
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.
This flow chart helps explain this complexity:
“Women produce three to four times as much testosterone than oestrogen before the menopause.”
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.
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.
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.
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 (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)
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.
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"
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
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.
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.
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.
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.
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.
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!
We are all guilty of over indulging at certain times of year, over eating, drinking too much or consuming too much sugar.
However, as you get older you may find that it is taking longer to bounce back and you may become intolerant to certain types of foods and alcohol.
If you suffer from headaches and migraines you may be reaching for painkillers such as Ibuprofen which, although an effective anti-inflammatory, has long term side effects including increasing cardiovascular risks and damaging the protective lining of the gut. Ibuprofen is only effective for up to 6 hours, so you may need to take repeated doses!
Did you know that Turmeric with the correct range and strength of 7 curcuminoids, has multiple anti-inflammatory benefits, works just as well as Ibuprofen or aspirin and actually improves gut health.
Scientific research (ref see below) has demonstrated that curcuminoinds, the active compounds in turmeric, are effective at removing both the cause and symptoms of a hangover.
Curcuminoids are potent antioxidants. Alcohol consumption can cause oxidative stress that damages your cells, so an effective antioxidant is vital before, during and after a heavy night.
So the perfect natural solution for hangovers should be taken before you go out and again when you wake up:
Natruflex Turmeric: We recommend that you take Natruflex Turmeric 1-2 capsules BEFORE you go out and when required during the next day.
Gut Love: Containing, 21 probiotics and 2 organic prebiotics. take 1 capsule daily to settle the digestion and improve the excretion of toxins for a minimum of 14 days.
Marine Magnesium: Take 1 capsule at night to restore healthy nerve and muscle function for a minimum of 7 days.
Vitamin D3: Take 2 capsule daily for at least 30 days
Metabolic Gold contains Bergamot fruit extract and Artichoke leaf extract. It is the perfect blend of naturally sourced, high strength ingredients that work together synergistically to help reduce sugar levels, improve insulin resistance, balance cholesterol, reduce fat around the waistline and reduce fatty liver.
In a recent trial of 60 patients who were overweight and had high cholesterol, subjects were treated with a combination of bergamot extract and artichoke leaf extract for 2 months and compared to a group that received a placebo for the same amount of time. The results showed a significant decrease in total and LDL cholesterol as well as a significant reduction in waist circumference.
When combined with lifestyle efforts focusing on diet, exercise, sleep and stress, the combination of bergamot fruit and artichoke leaf extracts can provide significant health benefits.
We recommend this supplement is taken for at least 3-4 months at a dose of one capsule twice a day with or after food.
PUBLISHED RESEARCH:
https://pubmed.ncbi.nlm.nih.gov/35070194/
https://pubmed.ncbi.nlm.nih.gov/35668500/
https://pubmed.ncbi.nlm.nih.gov/30395947/
https://pubmed.ncbi.nlm.nih.gov/36370961/
An increase in fat around the waistline during our 40's is common even if there has been no change in your diet or lifestyle and can lead you to feeling frustrated that your previously successful weight-loss tactics are no longer effective.
However the good news is that our bodies undergo changes in hormone levels, muscle mass, etc. that require us to rethink our relationship with our diet, lifestyle, exercise and levels of stress.
Saffrosun Calm has been proven to promote restful sleep, balance the stress response and enhance energy levels.
Saffrosun Energy - includes all the benefits of Saffron if your thyroid is sluggish, or are suffering from brain fog with added iodine, vitamin D3 and will provide you with balanced energy.
Metabolic Gold – can help in your weight loss journey by binding to bad fats in the gut and prevent them being used in the body. Studies show that it can substantially reduce belly fat when taken for 3 months.
Books you may wish to read to support your weight loss journey:
MenuPause by Dr Anna Cabeca – gives 5 unique menu plans to break through menopause weight loss resistance
Glucose Revolution by Jessie Inchauspe – a great reference book on blood sugar control (check out @glucosegoddess on Instagram)
I only appreciated the full value of sleep after my son was born and we experienced regular interrupted nights. After a few weeks my mind started playing tricks and my wife would often find items in our food cupboards which were obviously not supposed to be there!
It took us several months to resolve my son’s regular wake up calls - we mixed bananas with his formula which sustained nutrition beyond 2 hours. By that time, I felt I was functioning at 30% of my usual capacity. However, I then found it difficult to restore my sleep pattern back to the pre-parenthood 7-8 hours. My body and its sleep hormones had adapted to the new regime.
Sleep research demonstrates how long term sleep problems impact health. The health impact data for sleep problems is a wake up call in itself! Long term effects include a decline in cognitive function, increase in mental health problems, chronic fatigue, and lack of concentration / irritability.
Every person is unique. However, the National Sleep Foundation guidelines advise that healthy adults should sleep, on average, between seven and nine hours a night.
Sleep disturbances can be caused mainly by lifestyle, environmental and health factors.
Understanding and treating the primary cause, should usually resolve the issue and improve the quality of sleep.
I concluded from this experience, that I should never underestimate the power of food or drink to affect my health including sleep. To reset my system, I cut out all products containing caffeine and sugar for 2 weeks and then reintroduced them carefully avoiding caffeine in the afternoon or evenings. I love a glass of red wine in the evenings but I noticed even one glass affected the quality of my sleep making me wake up during the night so I reduced my week day alcohol intake too.
I’m not a smoker but the data shows that nicotine is a brain stimulant so, while it is advisable to quit smoking altogether, it is important to avoid smoking just before bedtime.
Daily exercise is fundamental for physical and psychological health; however, exercising just before bedtime will increase the body’s adrenaline production and raise body temperature, making it more difficult to switch off. So, exercise earlier in the day and try to avoid more intense exercise 2 hours before bedtime if possible.
The influence of daylight on the body’s sleep hormone melatonin is well documented. Exercising in daylight helps to restore melatonin levels in the evening. However, a glance at a mobile phone or laptop screen at night will quickly reduce the levels of this sleep hormone. Even opening a fridge door at night can have a negative effect.
Problems such as headaches, migraines or chronic pain will stop you from getting a good night sleep. Speak to your GP or Pharmacist about the appropriate medication or natural remedy to treat the relevant symptoms in order to resolve the issue.
Stress and mental health problems like anxiety and depression contribute to a high percentage of sleep difficulties. In this case, a combined approach of psychological support, lifestyle changes and use of medication/natural remedies, tailored to the severity of symptoms, is often very helpful and can restore emotional balance and promote restful sleep. Also, relaxation techniques such as meditation, yoga, mindfulness can help you to relax and unwind.
Furthermore, sleep difficulties can be related to hormone imbalances; fluctuations in the levels of testosterone, thyroxin, cortisol, progesterone and melatonin (sleep hormone) can all disturb your sleep pattern.
The production of melatonin naturally increases especially with evening darkness and it is a central part of the body’s sleep-wake cycle. The levels of melatonin are very important to induce and maintain sleep. Synthetic melatonin can be taken for the relief from short term sleep disturbances and can help adjust the body's internal clock. Consult your GP before starting melatonin therapy which is available on NHS prescription.
The bedroom should be somewhere that we associate with sleep. It is better to remove distractions from your bedroom and watch TV, play computer games and eat in another room. This will allow you to relax and unwind.
Also the ‘blue light’ generated by computers, phones and tablets displays suppresses the production of melatonin, hence causing sleep disruption. It is recommended not using these devices at least two hours before you go to sleep in order to reduce the impact on the quality of your night rest.
Other common factors that can affect sleep are light, temperature and noise. You should be able to control the intensity of light and noise in the room by using blackout curtains/ eye mask and ear plugs respectively. The temperature of the room is also very important; feeling too cold or hot can disrupt your sleep so always make sure you work out the best sleep environment for you. Keeping a sleep diary can be useful to record the conditions that helped you get a good night sleep.
At the Naked Pharmacy we believe in a holistic approach to health.
While addressing the root cause of sleep difficulties should be the first point of action, the use of natural remedies can support the process leading to a better quality and quantity of sleep.
At The Naked Pharmacy, we ensure that all of our supplements are made with effective strength bioactives and are scientifically supported by clinical trials. You can read more about our research here.
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Pure Marine Magnesium is a natural remedy which helps to support optimum nerve and muscle function, while promoting relaxation. It is sourced from sea algae and is one of the seven essential minerals we need for our bodies to function healthily. Magnesium helps relax muscles and induce sleep.
You can read more about clinical trials on the effect of magnesium supplementation on primary insomnia here.
It is recommended to consult your Pharmacist or GP before taking any new supplement to make sure it is suitable for you, do call us on 01483 685 630.
After the birth of my son I realised why sleep is a vital component of overall health and well-being to help my body repair and re-set, ready for a new day. Taking a step by step approach to treat my sleep disturbance eventually resolved the issue. Eventually, I realised that my pre-bed routines and environment had a significant influence on the quality of my sleep. Small, incremental changes made a big difference.
Natural remedies proved effective for me and still form part of my approach, whenever I am troubled with poor sleep. At The Naked Pharmacy, we are always very happy when we help solve customer sleep problems because we know how much this will improve overall health and happiness.
Whether you are a novice or competitive athlete, when you undertake any exercise, you want to take preventative measures to reduce muscle damage.
During exercise the two leading causes of muscle damage are inflammation and oxidative stress.
The natural bioactive polyphenols of the spice turmeric called curcuminoids have been shown to counteract both inflammation and oxidative stress caused by exercise.
Exercise-induced muscle damage (EIMD) leads to the onset of an inflammatory response that is associated with a decrease in the ability to generate muscle strength, decreased range of motion, localised swelling, delayed onset muscle soreness and increased muscle proteins in the blood (such as creatine kinase, lactate dehydrogenase and myoglobin).
Inflammatory responses are always linked to oxidative stress and both are directly involved in EIMD.
A 2020 review showed that supplementing with turmeric extract at a dose between 150mg – 1500mg per day before and during exercise and up to 72 hrs post exercise improved performance by reducing exercise-induced muscle damage and reducing inflammation caused by physical activity. Read PubMed Article
Another review showed that participants who supplemented with a turmeric extract demonstrated reduced inflammation and oxidative stress, decreased pain and muscle damage, superior recovery and muscle performance and improved gastrointestinal function. The review concluded that curcumin supplementation appears to be safe and beneficial for sport and exercise in humans. Read Review
Our supplement Natruflex Turmeric contains 800mg turmeric extract (curcuminoids) per 2 capsules.
It is combined with black pepper for better absorption and naturally sourced marine magnesium, which further supports nerve function.
Taking curcumin is much gentler on the body than taking non steroidal anti-inflammatory medication, which can cause adverse effects such as heartburn and stomach ulcers.
The Aztecs so treasured chia that they used to gift it to their king in homage and Aztec runners used to chew on the seeds as they went into battle.
Chris McDougall’s book “Born to Run” describes how the Tarahumara Indians of Mexico’s Copper Canyons – known to be ultra-runners, running hundreds of miles without rest and enjoying every mile of it, fuelled themselves with a beverage containing chia seeds called ‘Iskiate’ and you can add a Natruflex Turmeric opened capsule an you have the perfect natural drink for recovery and fuel.
50% of our stools are actually bacteria that have been living in your gut – therefore these bacteria need replacing everyday.
Did you know that the blood vessels in your body are nearly 60,000 miles long which is twice around the world.
Their job is to carry vital blood, oxygen and essential nutrients to every part of the body. Healthy vessels are strong, elastic, flexible and clear of any deposits.
Our Metabolic Gold, is made from Bergamot (Citrus Bergamia) only grown in Calabria in Italy and can be used to support the health of your arteries by reducing cholesterol and supporting weight management.
Studies show that bioactive compounds in Bergamot can reduce the “bad” fats, lowering LDL cholesterol, triglycerides and improving total cholesterol levels.
In fact, Research on Bergamot has been shown to have 2 specific molecules that are very similar in structure, and function to statins.
Metabolic Gold can generally be used in conjunction with prescribed cholesterol-lowering medication – speak to one of our pharmacists for more information about your health and any potential indications with current medication
It turns out that we really are ‘the sum total of our experiences.’ Had I known then the impact of many of my decisions, I may have made changes earlier, but it turns out that we must live life to truly understand it.
I was definitely living life. Perceived invincibility provided me with the tunnel vision which enabled me to dash from one task to another, ticking off one more achievement, adventure and accolade.
Of course you can’t sustain this symphonic level of intensity without topping up the tank with quick access fuel, mine came in the form of sugar- packets of delicious sweets and finely baked biscuits.
I also gradually began to neglect my regular exercise regimen in exchange for a membership in the weekend warrior club. Gut irritation and a little extra weight accumulated, but, as far as I was concerned, I felt normal for a 40-something professional.
‘That’ evening, the one that irreversibly shook up my life, Thursday 3 December, I found myself staring eternity squarely in the face. I had returned home from work with my two girls. It had been a stressful day capped by a suitably heated, hard-hitting quarrel that left me trembling.
I did not generally consider my life stressful, and yet I knew that I ran at a pretty high-octane pace. But that was OK, because, despite warnings from others, I was, or believed I was, bulletproof.
I wore my intensity like a shiny badge of honour. On that evening, however, the engine said ‘no more’; you can’t drive even the most brilliantly engineered sports cars at 5000 RPM indefinitely.
It took my mum, who spotted me bent over, clutching my chest, rubbing my arms on FaceTime and my daughter's subsequent fear-filled plea to get help for me to make the medical call. Reluctantly, in a haze of pain, I did make the call. In minutes an ambulance was there.
Pride masking the danger, I couldn’t help, but feel that all this commotion was quite unnecessary. The seasoned paramedics quickly assessed my traumatised frame, blood pressure surging through my veins like a blocked firehose. They looked me straight in the eyes, piercing my vanity, and said, “We are taking you to hospital. Now.”
‘That’ evening marked the beginning of a myriad of changes. Naturally, and most significantly was that of my health, but also, running neatly alongside, compelling me, almost without choice, was my desire to capture the goodness in life around me.
Being in hospital forced me to slow down and rest, my senses sharpened and my eyes opened to the subtleties in the world around me, to things I had not previously noticed before.
I became acutely aware of nuances in conversation, of the sacrifices of those around me and of the delicacy of relationships. I was also painfully cognizant, in increasing measure, of the compounding effects of the bad choices I had made for my body- sugar addiction, stress, exercise withdrawal and sleep deprivation.
Buckminster Fuller once said, “You never change things by fighting the existing reality. To change something, build a new model that makes the existing model obsolete.” So, that is what I did (and am doing), engineering a new, more tantalising model for life.
My diet, for instance, has been transformed. The once glutinous intake has been replaced with cleaner foods, nutrition straight from the earth and, perhaps more importantly, I expunged sweets.
Implored by the immediacy of the situation, I also instilled radical changes to my work routine and introduced regular, gentler exercises in the great outdoors. The list goes on, but I feel that, if indeed we are ‘the sum total of our experiences,’ I have been gifted a lifeline with which to significantly alter the outcome of my time here on earth. And, I must say, my heart feels good, very good indeed.
NOTE FROM THE NAKED PHARMACY
Jeff’s story highlights the importance of regular heart health checks for both men and women above the age of 30. The good news is many heart and circulatory diseases are caused by risk factors that can be controlled, treated or modified
Key risk factors as identified by The British Heart Foundation are cholesterol, diabetes, being overweight, physical inactivity, smoking and having high blood pressure. As well as a family history of heart issues
As a pharmacist, I believe that relatively simple diet and lifestyle changes can reduce the risk of heart disease
Our targeted high strength supplements can help and the general rule for these supplements is to start as early as possible to help prevent problems rather than have to treat later, especially if you recognise the risk factors
My two supplements of choice are Metabolic Gold to reduce the build-up of bad fats in the body and improve the metabolism. Research is now showing that the four specific polyphenols in high strength organic bergamot fruit extract provide effective support for managing weight and cholesterol, by binding to bad fats in the gut.
Jeff Schmidt is the Author/illustrator of the bestselling book:
HEART ATTACK- Finding hope, joy and inspiration through adversity.
Turmeric is a well-known spice that plays a vast role as a natural health remedy for many conditions.
The spice naturally reduces swelling and discomfort in joints and muscles. Any conditions involving inflamed tissues can benefit from turmeric, including hay fever and bowel conditions. There is also more and more evidence to suggest turmeric can improve cognitive/brain function and mental health conditions such as low mood.
The roots of this ancient plant, scientifically known as Curcuma longa, have been used as a spice, health tonic and food dye for centuries. However, only recently have researchers endorsed these traditional uses with good quality clinical research.
The traditional way to take turmeric is, of course, using it as a spice in your food and drink recipes. However, there are two issues with this approach when using turmeric for specific health conditions.
Firstly, you need a significant amount of powder to achieve the effective dose, nearly 70g of raw powder twice a day in fact, which is of course not practical. Secondly, most of this powder and the active components it contains, will pass straight through the bowel without absorption making the purchase a waste of money.
As Pharmacists, we advise you to take your turmeric as a supplement. Food supplements like Natruflex are very efficient because they have a very high concentrated dose of the bioactives. Food grade turmeric has a strength of 2-6% whereas Natruflex contains 95% curcuminoids. This means that out of 100g of Natruflex, 95g are active curcuminoids. In addition, Natruflex contains the optimum strength of black pepper, which ensures that all the active curcuminoids are absorbed. This makes Natruflex one of the most effective turmeric supplements on the market.
On its own, turmeric is not easily absorbed. Turmeric is fat soluble, meaning it won’t be absorbed as well without the presence of fat or oil. At The Naked Pharmacy, we advise that turmeric is always taken with either a healthy fat like coconut butter or mixed with a high strength pepper extract with piperine. This increases the absorption by up to 2000%.
Does Turmeric really work?
There are now many clinical trials which are randomised, placebo controlled and blinded that show turmeric is a very effective product. This is a pharmaceutical standard for clinical research that eliminates the effects from a dummy pill called a placebo. It’s the evidence base and clinical research standard we look to achieve in all our product development.
The regulation of COX and LOX enzymes by curcuminoids is the key mechanism for its beneficial effects in preventing various inflammatory diseases.
How can I recover from exercise-related injuries faster?
For protection and relief of muscle and joint discomfort, you should take one to two capsules of Natruflex as required, taking a maximum of four capsules per day. Natruflex contains premium quality turmeric and black pepper from southern India, which both contain 95% strength of bioactive and are uniquely combined with magnesium to support muscle and nerve function.
Why do people take turmeric for bowel disturbances?
Turmeric may also help relieve the stomach after eating something fatty or spicy. It can also help with excessive gas, support digestion and calm abnormal muscle movements resulting from digestive issues such as IBS. And because this spice naturally contains potassium and magnesium, it is often taken to help rehydrate after diarrhoea.
Turmeric as a digestive aid
Turmeric contains many vitamins, minerals, antioxidants and phytochemicals that have a soothing effect on the gastrointestinal system and provide support for digestion. Turmeric can even combat some queasiness and support internal cleansing. Herbalists have used it for centuries as a liver tonic. Also, because of its digestive benefits, some people use turmeric during weight loss and exercise programs.
Just one capsule of Natruflex is equivalent to 65g of food grade turmeric.
Teenagers and adults: For protection and relief of muscle and joint discomfort,take one to two capsules of Natruflex as required, taking a maximum of four capsules per day. Capsules must be taken with food.
To prevent injury before sport, do a five day regime of one to two capsules per day, before the event. Capsules must be taken with food.
If you don’t like taking capsules, you can simply open them up and use the Natruflex as a powder with hot milk (non-dairy options work too) and whisk into a turmeric latte which is spicy, healthy and delicious, or alternatively add it to your favourite recipe.
It’s very rare to experience side effects from taking too much turmeric but it’s better to take a quality product like Natruflex and stick to the recommended dose advised by our pharmacists.
You can take Turmeric indefinitely, but as with anything, we like to recommend that you take a holiday from it every now and then. We recommend you take a week off every three months just to avoid your body becoming tolerant, which is where your body downgrades its response towards it.
However, if you have a pre-existing condition such as arthritis then continue to take it without a break.
Last year we made the important decision to change the vitamins and minerals in our supplements to food sourced which means we no longer use synthetic ingredients. Six weeks ago our supplier of Vitamin B12 in India had to close due to COVID, at present; this is the only manufacturing plant in the world that makes Vitamin B12 extracted from mushrooms to the standard we require.
As a result of this shutdown, we decided to remove Vitamin B12 from our Saffrosun supplements and replace it with Organic Marine Algae which provides a wide range of essential minerals and is sourced in waters off the Scottish coastline. It's important to us that our community understands why we took this step and why it is essential for us to maintain this principle whatever the challenges that arise. So here are a few of the reasons why we changed to food sourced ingredients:
Synthetic vitamins and minerals are often produced by chemical factories where the quality assurance procedures may not always meet our high standards. We feel that only full on-site quality audits can assure us that the ingredients are made correctly without chemical by-products (formed during the chemical processes) that could be harmful.
This has to be assessed on a case by case basis, as some synthetics are effective whilst others are not. Synthetic Vitamin E is a good example as the synthetic process produces different forms of the same vitamin which are significantly less effective than the natural D-Alpha form. We concluded that food source vitamins help eliminate this potential issue.
Synthetic products use potentially harmful raw materials which create additional by-products, the more complex the synthesis process, the more of these by-products need to be removed from the final product. This leads to more environmental waste and increases the carbon footprint.
When our Vitamin B12 supply was interrupted, rather than revert to adding a readily available synthetic B12, we sourced organic marine minerals from the Scottish Hebrides as a replacement instead. Based on science and our core values, we believe it will bring additional benefits, especially in terms of energy levels. Our Saffrosun Energy can be taken alongside prescription medicines (just like the previous formula) and also with an underactive thyroid, although additional iodine supplements should be stopped. We do not recommend taking Saffrosun with Marine Minerals if you have overactive thyroid function. We aim to have our Saffrosun Calm back in stock late November 2020 at the earliest.
