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.

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!

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

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

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

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

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

The Science Bit

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

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

Natruflex Turmeric 

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

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

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

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

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

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

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