Seasonal affective disorder – also known as SAD – is a type of seasonal depression. It impacts the everyday lives of many people and is a fairly common concern.
In this article, we will explore what causes this potentially debilitating disorder before discussing how to help seasonal depression with natural supplements and lifestyle changes.
What causes seasonal depression?
Seasonal affective disorder is a type of recurring depression that is related to the changing seasons.
Exactly what causes seasonal depression is still not completely clear, but it is thought that possible factors include:
● Limited daylight hours – causing a disrupted body clock
● High melatonin levels – causing sleepiness
● Low serotonin levels – causing low moods
● Changes to weather and temperatures – disrupting bodily rhythms
Typically, we think of people who experience seasonal depression as having symptoms in the winter months. However, some people are affected in summer due to heat and humidity.
What are the symptoms of seasonal depression?
People with SAD will experience some of the following symptoms:
● Low mood – feeling sad, hopeless or tearful
● Tiredness and fatigue
● Difficulty concentrating
● Being more prone to physical illnesses, such as colds and infections
● Feeling angry, irritable or anxious
● Lacking energy – feeling sluggish
● Joint and muscle aches
● No motivation to go outside
● No longer enjoying usual hobbies and activities
● Feeling withdrawn and antisocial
● Feeling lonely
● Altered sleeping patterns – either more or less sleep than your ‘normal’
● Altered appetite – eating more or less than your ‘normal’
Seasonal affective disorder is different for different people. You might have other kinds of feelings or physical symptoms which aren’t listed above but are noticeably linked to a season.
If you believe you are experiencing SAD or seasonal depression, then the first step should be a visit to your GP. A diagnosis of SAD is typically based on symptoms that follow a seasonal pattern for two or more years. However, your GP should be able to check that there isn’t another underlying cause – especially if you are experiencing significant physical or psychological symptoms. Your GP can also refer you for talking therapies/counselling or prescribe medication.
How to deal with seasonal depression
Living with seasonal depression can be difficult – especially as it is cyclical and you can anticipate it each year – but there are things you can do to help.
There are no specific seasonal affective disorder treatments – different approaches work for different people:
● Talk to a friend or family member
● Talk to your GP or a healthcare professional
● Call a helpline, such as Samaritans or Campaign Against Living Miserably (CALM)
● Look after your physical health with some gentle exercise
● Get outside in daylight hours
● Eat a healthy, balanced diet
● Try vitamin D for seasonal depression
● Try natural supplements for other symptoms of SAD
● Avoid drugs and alcohol
● Plan for difficult times
● Learn techniques for relaxing and coping with stress
Taking vitamin D for seasonal depression
Vitamin D is an essential hormone for many bodily processes, including mood regulation and specifically serotonin activity – the ‘feel good’ hormone.
In nature, vitamin D is synthesised by the skin following exposure to sunlight. Those with SAD have been found to produce less vitamin D, and being deficient has been linked with significant depressive symptoms
Our vitamin D3 capsules contain D3 as Cholecalciferol, the same type of vitamin D as we get from sunlight. The majority of people do not get sufficient vitamin D, especially during the winter months, and it is therefore important to top-up levels through high-quality supplementation. Vitamin D3 also supports immunity, bones, teeth and muscles.
Research indicates that deficiencies in certain vitamins may increase the risk of depression. As well as taking vitamin D for seasonal depression, other vitamins can help with general mood regulation. For example, vitamins B9, B12 and B6 are needed for the production and regulation of neurotransmitters like serotonin as well as gamma-aminobutyric acid (GABA) and dopamine.
How to treat seasonal depression naturally
While they are not specifically seasonal affective disorder treatments, the following natural supplements may help with certain symptoms of seasonal depression:
Adaptogen Complex 6
With Ashwagandha, Bacopa, Cordyceps, Holy basil, Rhodiola Rosea, Siberian Ginseng. The adaptogenic ingredients work together to reduce symptoms of stress while boosting energy levels.
Ashwagandha – 10% Withanolides
Ashwagandha is an ancient adaptogenic herb, used traditionally in Ayurvedic healing. Ashwagandha promotes relaxation and overall vitality.
Magnesium L-Threonate
Supports learning, memory and cognition – helpful if concentration is impacted.
Marine Magnesium Purified Sea Water & Trace Minerals
Reduction of tiredness and fatigue.
Organic Lemon Balm Leaf Extract
Lemon balm is used to support against symptoms of stress, while promoting relaxation and even mood.
Organic Sensoril® 11% Withanolides – Optimized Ashwagandha
The adaptogenic properties of Sensoril support focus and energy. It also reduces cortisol levels which benefits sleep, mood and coping with stress.
Saffron Complex
Improves mood and sleep.
Siberian Ginseng 1.5% Eleutherosides
Improves energy and vitality.
How to help seasonal depression with light therapy
As mentioned, one of the factors thought to contribute to seasonal depression in the winter months is the shorter daylight hours.
People with winter SAD may find it helpful to use a light box that emits strong white or blue light to simulate daylight. This can help trigger the brain to release serotonin which helps to boost your mood.
Others have reported a benefit from light therapy, with a lamp that comes on gradually to simulate dawn to wake up the internal body clock (circadian rhythm).
A natural approach to seasonal affective disorder treatments
Hopefully our article has provided some useful advice on how to help seasonal depression naturally, with vitamins, light and lifestyle changes. Browse our high-quality mood-boosting natural supplements here.
]]>Could there be one health supplement intervention that will enable us to flourish on a day to day basis, while staving off age-related diseases like cancer, cardiovascular issues and dementia in the long-term? The short answer is yes, and it's a multivitamin. The purpose of this article is to explain why taking a quality, plant-based multivitamin each day is a good investment in our future health and longevity.
Micronutrient Inadequacy - its impact on Longevity Genes & DNA Damage
Dr. Bruce Ames, Professor of Biochemistry & Molecular Biology at UC Berkeley, spent a lifetime researching how micronutrient deficiencies may be the drivers of aging, such as cancer, cognitive decline, immune dysfunction, obesity, diabetes and cardiovascular issues. His research shows that even moderate shortages of a single micronutrient can accelerate the aging process, which is why he suggests taking a quality multivitamin supplement daily.
“Triage theory” explains the difference between surviving long enough to reproduce and thriving into a healthy old age. Gaps in our daily micronutrient intake forces the body to “ration” the essential 40 micronutrients away from longevity proteins, with accelerated aging and a shortened life-span as a consequence. Nature is trading short-term health at the expense of long-term thriving.
If we eat good, healthy food, why are we still deficient in micronutrients?
The only way to know if we have optimal micronutrient levels, so all 40 essential vitamins and minerals remain safely in the “sweet spot”, not too much and not too little, is by testing. Peoples’ nutritional requirements differ for a myriad of reasons:
the quality of the food we are eating has declined (crops grown in nutrient-deficient fields treated with chemical fertilisers, herbicides and pesticides);
because of genetics (polymorphisms like MTHFR for example);
our ability to absorb and utilize micronutrients declines as we age;
geography (living in a sunny climate or spending time out of doors improves Vitamin D levels for example);
having a chronic disease or taking prescription medicines may also impact on our micronutrient status
The Linus Pauling Institute has produced startling data which indicates nutrient deficiency is rife in the United States and the Western World, where we are overfed but undernourished. The real concern now is about vitamin inadequacies (these are difficult to detect clinically and pretty much asymptomatic), which are believed to be involved in general fatigue, lowered immune function, impaired cognitive function (memory, attention and mood). Of equal concern for our long-term health is the association between micronutrient deficiency and increased risk of the chronic diseases of aging, such as cancer, osteoporosis, cardiovascular disease, diabetes mellitus, and age-related eye-disease.
(3) https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
A brief explanation of how DNA and chromosomes get damaged:
To stay young and disease-free as we age, we want to minimise DNA damage. DNA damage occurs when we get a nick or tear (lesion) on one strand of the DNA. Fortunately we have two strands of DNA on each chromosome, so having an intact second strand can hold the chromosome together. We have repair enzymes busily repairing slight tears in DNA.. But if you get two lesions close together, it can break and then the chromosome falls apart. Gene mutations can follow. The long-term consequences of DNA damage is insidious, imperceptible damage, manifesting gradually as those chronic diseases we associate with aging.
Why a daily multivitamin daily keeps DNA whole and healthy for longer
Prof. Ames research found that a shortage of magnesium shuts down one of the DNA repair enzymes. Folic acid (Vitamin B9) deficiency can cause double-stranded breaks in DNA. Vitamin D is involved in about 1000 enzymes, many of which are used by the brain. A shortfall in Vitamin K is linked to the build-up of atherosclerotic plaques, leading to heart disease over time. Consuming sufficient vitamins and minerals every day is critical to supporting the enzymes, metabolic pathways and genes that we need to keep longevity proteins functioning optimally and avoid a gradual degradation of our DNA.
Taking a multivitamin every day can reduce the pace at which we age by keeping our anti-aging mechanisms well-fuelled and switched on. To understand this, let's take a look at Prof. Ames' “Triage Theory”, which explains why nature prioritises our immediate survival at the expense of our long-term health.
“Triage Theory”: a whole new view of aging, and a good reason for investing in nutritional excellence
Nature has developed an effective way to ensure immediate survival over long-term fitness. Prof. Ames observed that micronutrients were consistently diverted to ensure survival proteins were prioritised at the expense of longevity proteins. Severe deficits surface as scurvy (Vitamin C), beriberi (thiamine/B1) or rickets (vitamin D) were a serious threat in the past, but these diseases are uncommon now, quickly diagnosed, and the micronutrient deficiencies swiftly remedied. However humans have had to adapt over millennia to handle times of scarcity in order to survive. When the body runs low in any vitamin or mineral, it is in the interests of survival that nature steps in and “rations” it, diverting scarce micronutrients to those proteins and enzymes that are essential to survival, because nature's goal is to survive and reproduce. The problem of our time is not major deficits but moderate micronutrient shortages: present in nearly everyone, yet hard to detect without a blood test, due to the symptoms not being recognised.
“I kept asking myself, why is nature breaking chromosomes when you don't get enough micronutrients?” Whether we live to a ripe, old age, well past our reproductive prime, is of secondary importance to nature's survival plan. Inadequate supplies of essential micronutrients gradually undermine and damage our longevity genes. Over time, it is the “aging well” genes that get short-changed and take a hit. As the nutrient deficiencies are too small to be readily identified pathologically, we are unaware of the gradual, cumulative damage that is occurring across our life-span, increasing our risk of age-related problems like fragile bones, plaque building up in arteries, diabetes mellitus, cognitive decline, eye-disease etc.
Vitamin K effects in Survival & Longevity Proteins – why too little matters!
Prof. Ames “Triage theory” has successfully been put to the test regarding scarcity of numerous micronutrients. An excellent example is Vitamin K. Vitamin K is essential to blood-clotting. Without the Vitamin K component to blood-clotting proteins, we would bleed to death from our childhood cuts and wounds, long before reaching reproductive age. According to “Triage theory”, blood-clotting proteins are served first as they are survival proteins.
However, Vitamin K also serves another critical longevity function. When there is sufficient present in the bloodstream, it pulls calcium out of the arteries, transferring it into our bones where it is required to ensure bone strength – an elegant example of a longevity protein at work. However, in the case of ongoing Vitamin K inadequacy, atherosclerotic plaques will gradually build up on artery walls, until after a decade or so, we are diagnosed with heart disease. Or perhaps it will manifest as fragile bones? According to “Triage Theory”, diseases of aging are the long-term consequence of insidious damage due to scarcity of essential vitamins and minerals.
Deepen your understanding of Prof Ames research
Prof. Emeritus Bruce Ames is one of the 100 top cited scientists of all time. At the age of 94, he is active, still passionate about nutrition, trains with a personal trainer twice a week and he takes supplements daily. He is gifted at explaining extremely complex biochemical processes in a way the lay-person can easily understand, his talks are entertaining and funny too.
You can watch his YouTube presentations here:
(1)https://www.youtube.com/watch?v=GrUKwRteCCc
(2)https://www.youtube.com/watch?v=wrfxdtXjXHs
Here is the Linus Pauling Institute paper
(3)https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
And Prof. Ames 2018 Triage Theory paper:”Prolonging health aging: Longevity vitamins and proteins.
(4)https://www.pnas.org/doi/10.1073/pnas.1809045115
Start the year with a health resolution that you are not going to fail at because it’s simple to implement (2 Multivitamin capsules twice per day), it’s cost-effective (cost per day: €0,84), and you could add healthy years to your life. Each sachet contains a 45 day supply at our regular price of €37,99
Use code: MULTI10 at checkout!
Please note: this discount code is exclusively for our email subscribers, sign up to our newsletter here: https://vita-nuova.com/pages/newsletter-sign-up to take advantage of this offer.
Elderberry is one of most used plants for medicinal purposes in the world. It was traditionally used by Native Americans to treat infections, and ancient Egyptians used it to improve their complexions. Nowadays the berry is often taken as a supplement to treat cold and flu symptoms – although it is not recommended to eat these raw, as they can be poisonous and cause stomach problems.
These berries are rich in antioxidants and have many nutritional benefits. They are high in vitamin C and dietary fibre, are a good source of phenolic acids and flavonols and are rich in anthocyanins – compounds with strong anti-inflammatory effects.
Health Benefits:
Immune Boosting
Studies have shown that elderberry can reduce the severity and length of flu symptoms. One particular study concluded that people with influenza who consumed elderberry syrup showed improvement in symptoms within two to four days, whereas the control group took over a week to improve.
Anthocyanins in elderberries help to keep the immune system strong, they do this by encouraging the production of cytokines that work in a similar way to hormones. They can be both inflammatory or anti-inflammatory depending on what the body needs, and are released into the blood stream directly or locally into body tissue during an immune response.
May support heart health
It has been shown that elderberry may reduce the level of fat in blood and decrease cholesterol, whilst the flavonoids could reduce the risk of heart disease.
A study of mice with high cholesterol found that the amount of cholesterol in the liver was reduced when consuming a diet that included elderberry. Another study suggested rats that ate foods containing polyphenol extract from elderberry were less susceptible to organ damage caused by high blood pressure.
Insulin secretion can be increased by elderberry, as well as the improvement of blood sugar levels. Considering type 2 diabetes is a major risk factor for heart disease, it is important to prevent these conditions by controlling blood sugar.
How to take elderberry:
Dried elderberries can be consumed in a tea or syrup, or added to baked goods. However elderberries should not be consumed raw, as they can be poisonous. An alternative would be to take an elderberry supplement, such as our Organic Elderberry Powder. We suggest taking 1 heaped teaspoon or 6 grams daily with food, or as directed by a healthcare practitioner.
Sources:
https://pubmed.ncbi.nlm.nih.gov/28198157/
Maca may be best known for its adaptogenic qualities, considered by the Incan people as the “food of the brain” that brings happiness and balance back to the body during times of stress. It is also high in phytonutrients, containing a rare blend of amino acids, minerals, vitamins and fibre.
So which maca is best?
It may surprise you to learn that all three types of maca (red, yellow and black) all come from the same seed crop and cannot be individually cultivated. In fact, all the types of maca have an identical nutrition profile – it is the phytonutrients in the skin of the different types that offers their unique qualities.
Although they are all grown from the same seed crop, the roots do not grow equally. A typical crop will grow 60-70% yellow maca, 20-25% red maca and 10-15% black maca, it is believed that this is not an accident and that la maca is suggesting that this is how it should be consumed – the most abundant maca, yellow, should be used for daily use, whereas red and black are considered to be rare and therefore should be saved for medicinal use.
Yellow Maca
Being the most abundant maca, it is thought that the yellow root should be consumed daily to maintain balance and prevent health problems. Yellow maca is especially high in active compounds called ‘macamides’, which are thought to give it its adaptogenic properties. Macamides work to preserve and increase levels of anandamide in the brain, the compound that is also known as the bliss molecule.
Red Maca
Red maca is thought to be the feminine root, traditionally used to nourish, regulate and strengthen the female reproductive organs, as well as preventing conditions such as anxiety, adrenal fatigue and osteoporosis. Scientific studies have also shown red maca to be most effective at strengthening bones, particularly in preventing post-menopausal bone loss. Another study also found that when post-menopausal women took a daily dose of red maca over a six week period, they saw a significant reduction in psychological symptoms associated with menopause such as anxiety and depression.
Black Maca
The rarest form of maca, black maca is traditionally used to support male sexual health and studies have found it to increase sperm motility, sperm count and quality. The skin of black maca is also rich in antioxidant compounds and is often used to improve conditions such as brain fog, fatigue and strength as well as enhancing memory, regenerate brain function and improve physical performance.
Sources:
https://pubmed.ncbi.nlm.nih.gov/16466876/
https://pubmed.ncbi.nlm.nih.gov/20616517/
https://pubmed.ncbi.nlm.nih.gov/11753476/
]]>A staple in most kitchen cupboards, many people think of cinnamon as a delicious spice used in many autumn and winter recipes. But what if we told you it has also been prized for its medicinal properties for centuries? Keep reading to learn about the many benefits of this special spice.
Loaded with antioxidants
Cinnamon is so rich in antioxidants that one study found it even outranked well known antioxidant foods such as garlic. The antioxidant power of this spice helps to protect the body from oxidative damage caused by free radicals, as well as helping to reduce inflammation due to it anti-inflammatory properties.
Can improve insulin sensitivity
Helping to regulate metabolism and energy use, insulin is one of the key hormones in the body and is also vital for transporting blood sugar to the cells from the bloodstream. As important as it is, many people are resistant to the effects of insulin which can lead to conditions such as metabolic syndrome and type 2 diabetes. Cinnamon has been shown to reduce insulin resistance, allowing the hormone to work as it should.
Lowers blood sugar levels
One of the best known uses for cinnamon (other than in your pumpkin spice latte) is for its ability to lower blood sugar levels. Cinnamon works in a multitude of ways to lower blood sugar, such as by interfering with numerous digestive enzymes to decrease the amount of glucose that enters the bloodstream after a meal. Another way the spice improves blood sugar levels is by mimicking insulin which can then improves glucose uptake.
May be beneficial for Neurodegenerative diseases
It has been shown that cinnamon contains two compounds that prevent the build-up of tau – a protein in the brain that can lead to Alzheimer’s disease. Another study found that cinnamon helped to protect neurons, normalised neurotransmitter levels improved motor function in mice with Parkinson’s disease.
So should I just take a spoonful of the cinnamon from my spice rack?
Not only will this leave you coughing out brown powder for days (think cinnamon challenge circa 2012), but also the majority of cinnamon found in supermarkets is of the cheaper Cassia variety. Whilst this cinnamon still has some benefits, consuming it in large quantities can cause problems due to its coumarin content. Ceylon cinnamon (or ‘true’ cinnamon) is the type that provides the most benefits, or you may prefer to take cinnamon in capsule form – such as in our CinSulin capsules.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4003790/
https://pubmed.ncbi.nlm.nih.gov/16190627/
https://pubmed.ncbi.nlm.nih.gov/25629927/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901047/
https://pubmed.ncbi.nlm.nih.gov/21711570/
https://pubmed.ncbi.nlm.nih.gov/11506060/
https://pubmed.ncbi.nlm.nih.gov/19433898/
https://pubmed.ncbi.nlm.nih.gov/24946862/
https://pubmed.ncbi.nlm.nih.gov/23627682/
Looking good is so important.... who doesn't want to glow while on holiday? And we want to return from our well-earned time off looking fresh, revitalised, healthy and fit. The team at Vita Nuova have put two comprehensive packages together, each one targeting beauty, health and youthfulness from the inside : really clean, effective nutritional supplements but in a package designed to boost skin quality, luxuriant hair, stronger nails and bright, nourished eyes.
Over the summer, you can test for yourself our two-month plan for beauty from within.
Could collagen be a Game-Changer on your path to optimal health?
Great health depends on having access to a multitude of nutrients that are clean, nature-based, pure, readily absorbed by the body, and that includes collagen. But alarmingly, collagen is an essential nutrient that has virtually disappeared from our diet. How has this "collagen depletion" come about?
Human beings have been hunter-gatherers for hundreds of thousands of years, foraging for a wholesome diet of plants, berries, mushrooms, nuts, seeds, as well as insects, small animals, fish and birds - in fact it was the variety and richness of this diet that supplied all their nutritional needs. Collagen was consumed daily and plentifully, ensuring early humans were strong, flexible, fast, and that injuries, skin wounds and broken bones healed quickly.
Fast forward 150,000 years or so and the only foraging we do now is on supermarket shelves! Our dietary needs haven't changed over time, but the food available to us has. The nutritional content of our food depends on the quality of the soil, air, water it is produced in - intense farming of plants and animals means our food quality has diminished drastically. It gets harder and harder for our nutritionally-starved bodies and brains to consume what we need to maintain an optimum state of health and well-being. Sadly collagen is one of those critical ingredients that has practically vanished from the modern diet.
Where has all the collagen gone?
Collagen is abundant in gristle, bone, skin, connective tissue, blood vessels, and offal - all of which comes beautifully distributed throughout every fish, animal, insect and bird. Until very recently, mankind consumed the entire creature, ensuring a daily input of that critical nutrient: collagen. Next time you 'forage' the meat section of your supermarket, you will be hard put to locate any natural sources of collagen. You can blame the butcher: naked chicken breasts; skinless, boned fish; chunks of tender meat where all the goodness of collagen has been meticulously removed and left behind on the butcher's table. Tender, muscle meat is collagen poor!
Why is collagen so critical to beautiful skin, nails and hair?
Collagen forms the building blocks and structural cohesion of our anatomy and the word is derived from the Greek 'kolla', or glue. It's the most common protein found in our body, formed by amino acids we consume in our food. Omnipresent throughout our body, it's a strong protein matrix that forms the scaffolding for our skin, nails and hair, our cartilage, bones and tendons, our muscles and the discs between our vertebrae, our corneas, the lining of our gut, and even our blood vessels.
The bad news for skin: Age. After the age of 30 our ability to naturally produce collagen wanes by about 1% per year, which explains those sags, bags, wrinkles and cellulite.
Lifestyle factors affecting skin quality: over-exposure to sunshine and ultraviolet light; smoking; over-consumption of sugar (sugar molecules form AGEs or Advanced Gylcation End Products, which cause wrinkles and loss of elasticity by attaching to the elastin and collagen in skin; stress; poor nutrition, poor sleep and insufficient exercise.
And here's the good news: Supplementing our diets with collagen could not be easier. Time Health has created a wide range of collagens, from Vegan Vollagen, and Collagen Peptides powder (bovine source) to Marine Collagen (fish). Once a day, either in powder or capsule form, we can supply this critical nutrient that modern life has practically eradicated from our diet. It's tasteless, odourless, and provides what we need to replenish collagen stocks and create beauty from within.
Further Reading: If you want to learn much more about collagen's ability to heal and nourish from the inside out, "The Collagen Diet: A 28-Day Plan for Sustained Weight Loss, Glowing Skin, Great Gut Health, and a Younger You" by Dr Josh Axe is a really informative, well-researched book. It will explain all those added benefits of taking collagen for skin health, like improved eye sight, healing leaky gut, improved arteries and veins etc.
Recipe
Here is a delicious, 3 ingredient recipe for using any of the Time Health Collagen powders:
Remember collagen and vitamin C work together, so it makes good sense to combine them.
2 – 3 dessertspoons of good quality yoghurt (Greek yoghurt, coconut yoghurt or crème fraîche*)
1 teaspoon/2 grams Collagen Peptides Powder OR Marine Collagen Powder OR ½ teaspoon/1gram Advanced Vegan Collagen powder
1 teaspoon/4 grams Acerola Cherry 26% powder
Mix all three ingredients in a small bowl and enjoy as a deeply nourishing, tasty dessert.
Add honey or natural stevia if required.
My personal recommendation is to add Time Health fruits powders, as they add intense flavour, lots of colourful polyphenols and antioxidants:
Sea Buckthorn Powder: 1 teaspoon /2 grams OR
Viberi NZ Blackcurrant powder: I heaped teaspoon / 6 grams
Blueberry powder: 2 teaspoons / 6 grams
* if you take vitamin D, use high fat yoghurt or crème fraîche, as vitamin D is fat-soluble and is best absorbed with your fattiest meal of the day
VERISOL Collagen
I don't usually write reviews, but I am not just pleasantly surprised, I'm astonished at the difference collagen has made to my appearance and skin health.
Some background: I healed myself from an autoimmune disease (Grave's disease) through optimal nutrition, including the use of Time Health supplements. Now I'm on a personal quest to be my best self by optimising my diet and lifestyle. I determined I wanted to improve the quality of my skin and use high-quality nutrition and supplements to achieve that goal.
I have suffered from very dry skin all my life. I assumed this to be genetic, as no amount of moisturising, body brushing, or good, healthy food had any effect. I'm 61, and in the past 2 years I have developed a real aversion to my stringy 'turkey neck", plenty of overdosing of sun (I lived in Italy and now France) meant my arms and shoulders had age spots and areas of no pigmentation. Recently I've developed deep, saggy grooves from nose to mouth, and my fine, dry, facial skin was thinning alarmingly with lots of longitudinal fine lines, like crepe paper, when I smiled. My skin was starting to let me down and age me before my time. I did some research into collagen, found it to be safe (no horrible side effects), and then opted for both the Time Health Collagen Peptides Powder (bovine collagen, types I and III) and Marine Collagen (fish base, type I). Why both? Because I had no idea which to buy, I decided to use both in tandem. Type I collagen provides the structure for plump, hydrated skin, healthy bones, connective tissue, teeth - besides it is a peptide powder which means the collagen has been "hydrolysed" or broken down into shorter chains of protein, more easily digested (and I know as we age, people tend not to absorb nutrients so well). I opted for the Marine Collagen because I'm not a great eater of fish skin and bones (primary source of fish collagen).
How I take it: I put a nice helping of seasonal fruit (currently raspberries from the garden) in the blender along with a little water, and a rounded teaspoon of both Collagen Peptide powder and Marine Collagen. To boost the effect of the collagen I add two teaspoons of a Time Health New Zealand blackcurrant powder for extra polyphenols, antioxidants and vitamin C. I pour this into a dessert dish, add a tablespoon of creme fraiche - seriously delicious. Definitely no taste of bovine or fish at all, absolutely neutral in taste and smell.
After 3 days my skin was much more moisturised. Visible result in 3 days!!!! I haven't used any moisturiser in 2 months now, as I wanted to be sure it was the collagen effect. I've taken Collagen daily through June, July and August and my face honestly is plump, dewy, the longitudinal lines from dry taut skin have gone. Wrinkles are less visible. NOTHING I have ever done has made such a clear, visible difference. My face glows. * Sun spots and areas of no pigment on face, arms and shoulders are improving week on week. 12 weeks later I have no white spots left, and some 'attractive' freckles remain. Sun-burnt, leathery skin due to decades of abuse is sloughing off and being replaced with skin that looks 30 years younger. *
Apparently Collagen contains Glutamine which promotes a healthier stress response, restful sleep and better cognitive function - true in my case. * My hands were "born old" as my mother said. Thin, papery skin, age spots, I really had the hands of a 70 year old at age 45. Now they are vastly improved, look moist and smoother, though the fine lines are still visible. Apparently Collagen is beneficial for nails and hair, but I have not had any issues with mine, however my toenails are growing faster and look smoother and healthier. * Due to the after-effects of Grave's disease and Thyroid Eye Disease, my eyelids are puffy from scar tissue and I often have dry eyes. I believe the scar tissue is now reducing and my eyes are less tired/dry. When friends comment on how well I'm looking, I share my experiences, so I imagine Time Health will be getting quite a few orders via people I know.
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Disclaimer: These statements have not been evaluated by any official health authority. Time Health products are not intended to diagnose, treat, cure, or prevent any disease.
Arguably the most important sense of all five, it is vital that we keep our eyes healthy and vision at its best. Lutein is a carotenoid with anti-inflammatory properties and is one of the key nutrients for eye health, but what is it and how much do we need to keep our eyes healthy?
As mentioned, Lutein is a carotenoid. Carotenoids are a type of phytonutrient responsible for the bright colours of many plants and vegetables, particularly the red, yellow and orange hues of many fruit and veg (yep, that’s why carrots are thought to help you ‘see in the dark’!). Other than zeaxanthin – another carotenoid also essential for eye health – Lutein is the only carotenoid found in the retina, located nearer the back eye which is essential for vision.
So, how much Lutein do you need? This depends on a number of factors, including age and current eye condition. At Time Health we offer a variety of Lutein supplements, read on to learn which may be best for you.
Lutein 40mg – Zeaxanthin 2mg
Our strongest Lutein supplement containing the most Lutein per capsule. This product is best suited to those looking to improve their eye health, however it is recommended for those aged under 40 years. This is because it is our only eye supplement that does not contain Meso-Zeaxanthin, a carotenoid that is one of the three constituents of the macula. Those under the age of 40 are able to convert Lutein into Meso-Zeaxanthin, however past this age the body struggles to convert the carotenoid and therefore it must be supplemented.
Lutein 30mg – Meso-Zeaxanthin 10mg – Zeaxanthin 6mg
This is our most advanced formulation, designed to provide maximum eye support for all ages. This advanced formula is created according to nature, where Lutein and Zeaxanthin are naturally found in the ratio of 5:1 and is sourced from marigold petals – a highly bio-available, natural source of all three carotenoids.
Lutein 10mg – Meso-Zeaxanthin 10mg – Zeaxanthin 2mg
The mildest of our Lutein supplements, this formula is best suited for those with mild to moderate age-related eye problems. The dose of Lutein, Meso-Zeaxanthin and Zeaxanthin in this product has been studied to provide an optimal response in eye conditions.
Eye Complex 7
Containing a mix of seven ingredients most beneficial for eye health including Lutein, Zeaxanthin, Meso-Zeaxanthin, Eyebright, New Zealand Blackcurrant, Bilberry and Goji Berry, this formula is great for supporting general eye maintenance. Alongside the three vital carotenoids for eye health, the other ingredients provide antioxidants, flavonoids, anthocyanosides and polysaccharides to further support healthy eyes.
]]>Why we need Omega-3
Omega-3 fatty acids play an important role in many processes in the body. They have powerful benefits on the brain and body, from helping to fight against symptoms of depression to improving eye health.
Read on to learn more about the importance of omega-3
Fighting symptoms of depression & anxiety
Depression & anxiety are two of the most common mental disorders in the world; however studies indicate that people that consume omega-3s regularly are less like to suffer. It has also been shown that those who do suffer from depression and/or anxiety, who started taking omega 3 supplements, saw their symptoms improve.
Out of the three types of omega-3, EPA is thought to be the best at fighting depression.
Support heart health
Decades of research have linked omega-3 consumption to heart health. Omega-3s have a range of benefits on the heart, including reducing blood pressure in those with high blood pressure, raising ‘good’ cholesterol levels, preventing blood clots and reducing inflammation.
Help fight against age-related mental decline
Although brain function decline is one of the unavoidable consequences of ageing, several studies suggest that a higher intake of omega-3s can reduce the decline. Some studies have also shown omega-3s can decrease the risk of Alzheimer’s disease and that omega-3 supplements may be beneficial at the early onset of the disease, when symptoms are very mild.
Support eye health
One of the three types of Omegas, DHA, is vital for eye health. It is a major structural component of the retina of the eye, and vision problems can arise if you don’t consume enough of it. Studies suggest that getting enough omega-3 is linked to a reduced risk of macular degeneration, one of the leading causes of eye damage and blindness.
Omega-3 sources
Fatty fish
Most people know that fish is one of the best sources of omega-3s, particularly fatty fish, such as mackerel and salmon, with mackerel serving 200% of the recommended daily intake per 100g.
Nuts & seeds
There is often a concern about how those who don’t eat fish can consume omega-3s, however nuts and seeds such as chia seeds, flax seeds and walnuts are great sources of the fatty acids. In fact, 28g of chia seeds provides a huge 5060mg of omega-3s.
Supplements
Maybe one of the most convenient ways to ensure you are getting the right amount of omega-3s is to take a supplement. Our Krill Oil softgels are an ultra-high source of omega-3s, or our Vegan Omega-3 derived from algae is the ideal alternative for vegans.
Sources:
https://pubmed.ncbi.nlm.nih.gov/15939839/
https://pubmed.ncbi.nlm.nih.gov/18541598/
https://pubmed.ncbi.nlm.nih.gov/25592004/
https://pubmed.ncbi.nlm.nih.gov/15555528/
]]>Astaxanthin is a carotenoid; it occurs naturally in some algae and specific seafood types such as lobster, salmon, trout and crabs. This carotenoid is what gives these foods their pinkish red colours. It is often referred to as ‘the king of carotenoids’ because it is one of the most powerful antioxidants found in nature. Astaxanthin has been linked to healthier skin, heart health and joint pain.
The power of antioxidants is measured in Oxygen Radical Absorbance Capacity (ORAC). Astaxanthin has an impressive ORAC score of 2.8 million, this is 40% more than the next best antioxidant – CoQ10 and 85% higher than curcumin – one of the best known antioxidants on Earth.
The body cannot produce astaxanthin on its own, so it must be consumed through diet or supplements.
Health Benefits:
Antioxidant properties
The antioxidant properties of astaxanthin are impressive, with 550 times more antioxidant effects than vitamin E and 6000 times stronger than vitamin C. These properties help to reverse the oxidation process, preventing oxidative stress from happening. Continuous oxidative stress can lead to a number of health risks, including heart disease and some cancers.
Heart health
There are a number of studies that suggest astaxanthin can play a role in keeping your heart healthy, reducing the risk of cardiovascular conditions such as heart disease.
One way in which it can help with heart health is it can curb bad cholesterol, research shows that astaxanthin helped reduce the levels of LDL (bad) cholesterol in obese and overweight people after twelve weeks of use. The antioxidant can also help regulate blood lipids by improving the levels of adiponectin and good cholesterol. Another way astaxanthin can promote a healthy heart is by enhancing blood flow and circulation. A study found that it can help improve the thickness and elasticity of the walls of arteries – which can prevent the risk of heart failure. Lastly, a study claims that astaxanthin can reduce blood oxidation and delay blood clotting.
Typical Uses:
Astaxanthin can be found many types of seafood, although only in small amounts which is why many choose to take dietary supplements instead. We suggest taking 1 capsule of our astaxanthin supplement daily with food, or as directed by a healthcare practitioner.
Sources:
https://pubmed.ncbi.nlm.nih.gov/21964877/
https://pubmed.ncbi.nlm.nih.gov/19892350/
https://pubmed.ncbi.nlm.nih.gov/11521685/
]]>Now more than ever, it is important for us to keep ourselves as strong and healthy as we can be. Whilst we would traditionally look to vitamin C to boost our immune system, recent studies have also uncovered fresh insights into the positive affects vitamin D has on the immune system as well as its well-known actions of promoting bone health and calcium homeostasis.
How can vitamin D support the immune system?
The immune system protects the body from foreign, invading organisms and promotes protective immunity. Recently the implications of vitamin D deficiency on the immune system have become clear and those with the deficiency have become more susceptible to infection, particularly those with autoimmune diseases.
Multiple studies suggest the association between lower levels of vitamin D and increased infection. One study reported that those with lower levels of vitamin D were more likely to report upper respiratory tract infection than those with sufficient levels. Another study showed that vitamin D administration to school children resulted in a significant decrease in influenza infection.
The phagocytic killing ability of immune cells such as natural killer cells, macrophages and neutrophils is increased by vitamin D. It also reinforces physical barriers of epithelial cells by maintaining tight junctions. These defences can be highly effective in limiting or preventing progression of infection, resulting in mild symptoms or no symptoms at all.
What is the recommended daily dose of vitamin D and where do I get it?
Public Health England suggest 400 IU/10 mcg may be adequate to ward off the effects of severe deficiency which results in rickets, it is far to low to achieve optimal balanced immune function and the prevention of many other diseases. Studies show that at least 3000IU per day is required to maintain optimal blood levels. This can come from food (such as oily fish, red meat and liver), sunlight and supplements. Although it is preferable to obtain vitamin D from sensible sun exposure, during the winter period in the UK (September to April) it could be necessary that a significant proportion of this dose will need to be supplemented as the winter UVB light is no sufficient enough to maintain these levels of vitamin D.
Sources:
https://pubmed.ncbi.nlm.nih.gov/20219962/
https://www.bmj.com/content/356/bmj.i6583
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4210929/
]]>Given its name due to its resemblance to the King of the Jungle’s locks, Lion’s Mane is a mushroom that usually grows on decaying hardwood trees throughout North America, Europe and Asia. The mushroom has been used in traditional Chinese medicine for centuries and has been proven to offer number of benefits from supporting cognitive function to improving digestion and immunity.
At Vita Nuova we have a great range of Lion’s Mane products, and one of the most common questions amongst our customers is ‘which one is best for me?’ So this blog post is here to answer that question.
Our three main Lion’s Mane products are Ultra Strength, NGF and High Strength, read below to find learn the difference between each one and decide which one is best for you.
Ultra Strength Lion’s Mane
Our Ultra Strength Lion’s Mane is best for supporting immunity and gut health. This product is hot water extracted to draw out bio-actives and contains the highest percentage of beta glucans (50%) out of all of our Lion’s Mane products. Beta glucans are a soluble fibre that can help the body fight off infections by stimulating the immune system, whilst there is also evidence that they support gut health and have had positive effect in patients with stomach cancer, gastritis and stomach ulcers.
Lion’s Mane NGF
Our Lion’s Mane NGF is best for cognitive health. It is one of the strongest supplements of its kind, containing 4.8mg of hericenones, a compound within the body of Lion’s Mane mushroom which is thought to stimulate the Nerve Growth Factor (NGF) and give Lion’s Mane its cognitive enhancing properties. It is dual extracted using alcohol and water to draw out the hericenones and beta glucans.
Lion’s Mane High Strength
Our Lion’s Mane High Strength is a great option if you are looking for both cognitive and immune support. It contains 50% Polysaccharides and like the NGF, it is dual extracted with both water and alcohol to draw out both types of bioactive, yet unlike NGF it contains a higher level of beta glucans (30%) – meaning it can better support immunity than our NGF supplement. At the same time, it can support cognitive health better than our Ultra Strength due the alcohol extraction of polysaccharides.
We also have an Organic Lion’s Mane that contains 37% Polysaccharides for those who would prefer a slightly weaker dose.
What is PCOS?
Polycystic Ovary Syndrome (PCOS) is thought to affect around 6%-10% of women in the reproductive age group and is the main cause of infertility due to metabolic, hormonal and ovarian dysfunctions- PCOS sufferers often also suffer from insulin resistance and of a compensatory hyperinsulinemia. It is typically characterised by irregular menstrual cycles such as the absence of cycles, infrequent cycles, excess androgen production, obesity and polycystic ovary morphology on ultrasound.
What is myo-inositol & D-chiro-inositol?
Inositol can be found in fruits, nuts and beans; can be produced in the body from glucose and also taken as a dietary supplement. Myo-inositol (MI) and D-chiro-inositol (DCI) in particular are known as insulin-sensitising agents and both mediate different actions of insulin. Inositol – as a group of vitamins, minerals and fatty acids – also acts as an antioxidant by reducing the oxidative damage stress by scavenging free radicals that are released in the body as a result of oxidative stress.
How can myo-inositol & D-chiro-inositol benefit PCOS sufferers?
As MI & DCI are known to play a key role in mediating different actions of insulin, they have been proven to improve insulin resistance as well as serum androgen (male hormone) levels and many features of the metabolic syndrome. Studies show that women with PCOS show altered metabolic parameters and reduced availability of inositol. The inability for PCOS sufferers to metabolise inositol adequately may contribute to insulin resistance and hyperinsulinemia, therefore Inositols can be therapeutic for PCOS as they help to regulate metabolism whilst promoting ovulation as they act as insulin-sensitising and free radical scavengers. MI has also been shown to help known characteristics of PCOS such as menstrual cycles, ovulation and androgen levels, whilst DCI has demonstrated positive effects on insulin resistance and hormonal balance. It has also been shown that combination of MI & DCI as pre‐treatment and as stimulation therapy in IVF reduces insulin resistance, thereby improving ovarian function, oocyte quality, and embryo and pregnancy rates while reducing the amount of gonadotrophin needed during stimulation.
]]>From improving memory to strengthening the immune system, sleep is one of the most essential functions in the body. There have been thousands of studies into the benefits of sleep, and with some of these benefits including building muscle and burning fat, increasing life expectancy and lowering the risk of cancer, there’s really no substitute for a good night’s sleep.
Different stages of sleep
Although we may know most adults require between seven and nine hours a night, with children needing substantially more, the quality of the sleep during these hours is equally as important.
There are four stages of sleep, all of which play an important role in the quality of your sleep. These stages cycle throughout the night, with each cycle lasting between 90-120 minutes. These stages are:
Stage 1 NREM: NREM stands for non-rapid eye movement. This stage is the transition between being awake and sleeping, consisting of very light sleep that typically lasts a few minutes. In this stage muscles start to relax whilst the heart rate, breathing, eye movements and brain waves begin to slow down.
Stage 2 NREM: This stage of sleep usually lasts the longest of the four stages, this is where the heart and breathing rate continue to slow, muscles become more relaxed and eye movement stops completely.
Stage 3 NREM: The third stage is what makes you feel refreshed and alert the next day. It is the deepest form of sleep, where all rates including heart, breathing and brain activity are all at their lowest and muscles are as relaxed as the can be. This stage starts off longer in the first cycle, but will decrease throughout the night.
REM: The final stage is REM sleep. REM (rapid eye movement) usually happens about 90 minutes into the cycle, and is when breathing and heart rate will increase. This stage is when dreaming will typically occur, and many studies link REM to the process of converting recently learned experiences into long-term memories.
What are the benefits of sleep?
Improved athletic performance
Various studies have found that a good night’s sleep can improve athletic performance. In one study of basketball players, more sleep significantly improved speed, accuracy, reaction times and mental well-being. Another study linked poor exercise performance to less sleep duration in women. In the study, it was found that poor sleep led to slower walking, less grip strength and difficulty performing independent activities.
Reduced risk of chronic diseases
The quality and quantity of sleep can have a big effect on many health risk factors which may lead to chronic illnesses such as heart disease and type 2 diabetes. People who sleep for the suggested 7-8 hours a night are at far less risk of developing heart disease compared to those who get less sleep, whilst it has also been found that those who sleep for less than six hours a night have an increased risk of type 2 diabetes.
Improved immune function
Even a small reduction in sleep can have an impact on immune function, according to studies. In a large study that took place across two week period, participants were given nasal drops that contain the cold virus. The results of this study found that those who slept for less than seven hours were 3 times more likely to develop a cold than those who slept 8 hours or more.
Sleep also has the ability to balance some of the most important hormones in the body. Good sleep can lower cortisol levels, the body’s stress hormone. Reducing these levels does not only reduce mental stress, but can also reduce physical stress which intern lowers the risk of chronic illnesses such as heart disease, obesity and cancer. Other research shows that a lack of sleep can desensitise serotonin receptors, making the body more prone to mental illnesses such as depression and anxiety. The last of the important hormones that are affected by sleep is testosterone, with studies showing that men who sleep less than six hours a night showing to have testosterone levels the same as a man ten years their senior.
Sources:
https://pubmed.ncbi.nlm.nih.gov/21731144/
https://pubmed.ncbi.nlm.nih.gov/17969465/
https://pubmed.ncbi.nlm.nih.gov/21300732/
https://pubmed.ncbi.nlm.nih.gov/15851636/
https://pubmed.ncbi.nlm.nih.gov/19139325/
]]>Known in traditional Ayurvedic medicine as ‘Strength of the Stallion’ for its immune strengthening abilities, ashwagandha has been used in many natural remedies for centuries. Modern science links it to reduced stress and anxiety, improved blood sugar levels as well as better mood and memory, whilst its traditional uses promote longevity, vitality and happiness.
Health Benefits:
Reduce Stress & Anxiety
Ashwagandha Root is well known for its stress-lowering properties.
Studies show that the root appears to help lower serum cortisol, which is produced by the adrenal glands in response to stress. The findings suggest that Ashwagandha can safely and effectively improve a person’s resistance towards stress and thereby improves self-assessed quality of life.
Supports the Immune System
As an antioxidant, Ashwagandha is a powerful herb that supports the overall immune system function. It can reduce the harmful suppressive effects of chemotherapeutic drugs, as well as defending the body against parasitic, bacterial and viral infections.
Research has found that Ashwagandha increases the production of antibodies and white blood cell counts, this is why it has been especially used in Ayurveda to support patient’s recovery.
Improves fertility
Ashwagandha may help boost fertility and promote reproductive health, particularly in men. Studies show treatment of infertile men recovered the seminal plasma levels of antioxidant enzymes and vitamins A,C and E, whilst also significantly increasing the testosterone levels. The roots stress-lowering abilities also contribute to creating an optimal environment for fertility and conception.
Can help to improve memory
The root has traditionally been used in Ayurveda to help boost memory, and scientific studies have found evidence to support this. These studies show that Ashwagandha can slow, stop or reverse the loss of neurons. The qualities are partly due to the antioxidants present that repel free radicals and prevent them from damaging brain cells.
Typical Uses:
The dosage of Ashwagandha powder or capsules is dependent on your needs.
History:
Ashwagandha has been used for over 3000 in Ayurvedic and indigneous medicine. Roughly translated to ‘the smell and strength of a horse’, once ground the herb is said to smell like a horse and therefore impart the power of one, too. The plant is known as a plant that promotes longevity, vitality and happiness, also known as Rasayanas in Ayurveda, these are traditionally given to small children and the elderly to support overall well-being.
Sources:
https://pubmed.ncbi.nlm.nih.gov/19633611/
https://pubmed.ncbi.nlm.nih.gov/23439798/
https://pubmed.ncbi.nlm.nih.gov/10616957/
https://pubmed.ncbi.nlm.nih.gov/28471731/
]]>Like all the muscles in your body, your brain also needs exercise to keep it performing at its best. Healthiest when stimulated, treating your brain to a new activity such as reading, problem-solving or even physical exercise are all great ways to stimulate your brain. It is also important to feed your brain the foods, such as those rich in omega-3 and antioxidants.
Brain stimulating activities:
Learn a language
Learning a new language – or even just a few phrases – is not only useful when going abroad, but can also improve memory and cognitive health. You could try becoming fluent in one language, or learning a few basic phrases of multiple languages.
Take a different route
How many times have you arrived at work without really remembering how you got there? Many of us turn to autopilot on our morning commute, but by switching up your route or taking public transport instead of driving you can exercise your brain without even realising.
Meditate
Meditating can calm the body, slow breathing and reduce stress and anxiety. However it can also help to improve memory and increase the brain’s ability to process information. Meditating for just five minutes each day can reap the benefits of this activity.
Listen to music
Research has shown that listening to happy, upbeat music can help the brain produce more innovative solutions compared to being in silence. Therefore improving your creative thinking and brain power can be as simple as putting on your favourite album.
Brain stimulating foods:
Fatty fish
Probably the first food you think of when consider brain foods, fatty fish such as salmon, trout and sardines are all good sources of omega-3 fatty acids. The brain uses omega-3s to build brain and nerve cells which are essential for learning and memory, plus they have also been linked to slowing age-related mental decline and related diseases such as Alzheimer’s disease.
If you don’t each fish, you may prefer to take a supplement instead. Such as our Vegan Omega 3 Algae Oil Softgels.
Blueberries
These fruits are rich in anthocyanins, compounds that have anti-inflammatory and antioxidant benefits. Antioxidants protect against various conditions that may contribute to brain aging and neurodegenerative diseases, such as oxidative stress and inflammation. Other benefits of the antioxidants include helping the communication between brain cells and improving memory.
Pumpkin seeds
Pumpkin seeds are another rich source of antioxidants, as well as magnesium, iron, zinc and copper – nutrients that are important for brain health. Zinc is vital for nerve signalling, and a deficiency has been linked to various conditions affecting the brain, such as Alzheimer’s disease, depression and Parkinson’s. Magnesium supports memory and learning, and low levels of this nutrient may lead to migraines, depression and epilepsy. Unusual levels of copper can lead to neurodegenerative disorders, as it helps to control never signals. Lastly, a deficiency in iron can cause brain fog and impaired brain function.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583091/
https://www.nccih.nih.gov/health/meditation-in-depth
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0182210
https://pubmed.ncbi.nlm.nih.gov/26795198/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/
https://pubmed.ncbi.nlm.nih.gov/23561092/
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