Journal

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

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

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

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

*NHS England

What exactly is perimenopause and menopause?

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

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

Menopause - NHS (www.nhs.uk)

How does menopause affect your body?

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

INFO – menopausesupport.co.uk

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

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

Symptoms of menopause

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

List of perimenopause and menopause symptoms – The menopause charity

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

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

Book a free consultation with us!

What is Hormone Replacement Therapy (HRT)?

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

HRT and you: Navigating the hormone highway

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

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

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

https://www.themenopausecharity.org/

Can supplements replace Hormone Replacement Therapy (HRT)?

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

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

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

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

Natural supplements to support the menopause

Saffrosun Energy

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

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

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

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

Saffrosun Calm

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

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

Worth its weight in gold

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

Menopause and heart and circulatory conditions - BHF

So, what can you do to help?

Metabolic Gold

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

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

Stronger bones, stronger you

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

Menopause and Bone Loss | Endocrine Society

Marine Magnesium

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

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

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

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

Vitamin D3

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

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

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

Speak to our expert pharmacists today

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

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

Sophia Gurung

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

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

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

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

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

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

Sauna bathing

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

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

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

Cold exposure – The Wim Hof method

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

How to practice cold exposure therapy:

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

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

Benefits of cold exposure

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

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

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

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

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

Brain games

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

Cognitive Enhancement:

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

Examples include Ashwagandha, Rhodiola and Ginseng.

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

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

The Key Differences between Adaptogens and Nootropics:

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

Blood tests

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

Nutrigenomics

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

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

Sleep

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

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

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

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

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

Controversial biohacking

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

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

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

DIY gene therapy

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

Bryan Johnson

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

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

How do I choose which biohacking techniques to try?

Describe the problem you want to address

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

Create a hypothesis

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

Get a baseline measure

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

Test the hypothesis

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

Evaluate and measure results

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

Refine the biohack

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

Charlotte Parker- Lennox 

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

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

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

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

What health indicators do I need to know?

Blood pressure

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

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

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

Gold standard:120/80 mm Hg

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

Cholesterol and blood lipids

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

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

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

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

Gold standard

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

BMI – Body Mass Index

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

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

Gold Standard: 18.5-24.9

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

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

Blood glucose

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

How blood glucose is regulated:

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

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

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

Gold standard:

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

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

How to find out what your vital health indicators are?

Blood pressure

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

Cholesterol

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

BMI/Waist circumference/Body fat

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

Blood glucose

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

How can each area be improved? 

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

Improving blood pressure

Improving cholesterol levels

Improving BMI

Improving blood glucose levels

Overall tips to improve all health indicators

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

Additional health indicators that are good to know

Resting Heart Rate (RHR)

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

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

Vitamin D levels

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

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

Bone density (T-score)

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

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

Kidney function (eGFR)

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

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

Thyroid function (TSH/T4/T3)

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

VO2 Max

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

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

Typical VO2 Max fitness scores for men by age group:

Typical VO2 Max fitness scores for women by age group:

Speak to our expert pharmacists today

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

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

Charlotte Parker-Lennox 

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

Skin Health

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

What affects our skin?

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

Smoking: Reduces skin elasticity and collagen production.

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

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

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

Common Skin Conditions

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

How can we improve our skin’s health?

Lifestyle changes will help bring your skin back to balance.

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

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

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

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

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

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

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

Vitamin D3 - 10mcg or 400 units

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

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

Why we don't combine Vitamin D3 with Vitamin K2

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

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

Natruflex Turmeric

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

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

Gut Love

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

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

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

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

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

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

Early Intervention

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

How to support Children's Mental Health

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

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

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

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

Saffrosun For Children

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

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

Here’s what Saffrosun can do for your child:

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

Feeling Stressed?

Fight or Flight Response

Stress Busters!

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

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

What is inflammation?

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

What causes inflammation?

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

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

How is inflammation diagnosed? 

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

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

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

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

What’s the difference between acute and chronic inflammation?

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

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

Gut inflammation

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

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

Treatment of gut inflammation:

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

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

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

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

Exercise-induced inflammation

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

Mechanisms of exercise-induced inflammation

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

Signs of exercise-induced inflammation:

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

Managing exercise-induced inflammation:

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

How to avoid excessive inflammation

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

Menopause and inflammation

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

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

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

Arthritis

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

Types of Arthritis:

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

Lifestyle Modifications for managing inflammation in arthritis

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

Alternative therapies:

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

How to reduce inflammation

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

Lifestyle modifications

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

Inflammatory and anti-inflammatory foods:

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

Best supplements for pain and inflammation – Turmeric

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

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

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

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

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

A common question – Is coffee inflammatory?

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

Potential anti-inflammatory effects of coffee:

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

Caveats:

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

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

Current research and findings:

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

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

Speak to our expert pharmacists today

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

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

Charlotte Parker-Lennox

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

The thyroid

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

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

How to test thyroid function

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

Thyroid hormones – Normal levels and units

Source – British Thyroid Foundation 

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

Thyroid UK 

What causes thyroid problems

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

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

Underactive thyroid

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

Early signs of hypothyroidism (Underactive thyroid)

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

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

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

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

Causes

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

Treatment

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

Why is it difficult to lose weight with hypothyroidism?

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

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

Overactive thyroid

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

Early warning signs of overactive thyroid:

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

Causes

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

Treatment 

Medication

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

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

Radioactive iodine therapy

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

Surgery

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

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

The thyroid during menopause and pregnancy

Pregnancy:

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

Menopause

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

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

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

Diet 

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

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

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

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

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

Lifestyle Modifications

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

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

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

Thyroid Supplements

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

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

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

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

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

Speak to our expert pharmacists today

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

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

Charlotte Parker-Lennox

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

What is blood pressure?

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

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

Blood pressure ranges for adults – 16yrs+

Low BP is classed as under 90/60 mmHg

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

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

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

Source: Blood Pressure UK

How can I check my blood pressure?

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

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

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

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

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

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

When is the best time to take blood pressure?

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

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

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

What causes high blood pressure?

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

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

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

• Diabetes
• Kidney problems
• Sleep apnoea
• Thyroid problems 

Signs of high blood pressure

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

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

Blood pressure during the menopause and pregnancy

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

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

Chronic hypertension

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

Gestational hypertension

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

Pre-eclampsia

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

What causes low blood pressure?

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

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

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

What are low blood pressure symptoms?

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

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

How to reduce high blood pressure?

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

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

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

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

How to lower blood pressure naturally

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

• Black Garlic
• Marine Magnesium
• Metabolic Gold

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

Black Garlic with Vitamin D

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

Metabolic Gold

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

Marine Magnesium

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

Nutrition

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

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

Exercise

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

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

Speak to our expert pharmacists today

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

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

Charlotte Parker-Lennox

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

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

Why do we need supplements?  

Here at The Naked Pharmacy, we always support a food-first approach. However, research has shown that even following a healthy, organic and balanced diet may not be enough to get all the nutrients our bodies need to function. This is simply because our food contains fewer nutrients today - up to 38% lower when compared to the 1950’s. This is due to declining soil conditions, increased food processing practices and climate change. The UN has reported that over 40% of the world’s soil is degraded leading to less fertile soil.

A study has highlighted that the average magnesium content in our fruits and vegetables has declined by 24%. It is, therefore, no surprise that many of us are nutrient deficient. These nutrient deficiencies can manifest themselves as symptoms of tiredness, fatigue, brain fog, a weakened immune system and even impact our metabolism and cardiovascular health.

Our bodies do not produce all the nutrients that we need and if we are not getting adequate quantities from our diet, many of us turn to supplements to help bridge the gap.

In Britain, we spend almost £500 million a year on vitamins and supplements* but have you stopped to consider what is actually in these supplements?

As a nation, we are all getting better at checking what’s in the food that we eat but do we extend the same due diligence to our supplements?

*Mintel

Natural vs synthetic supplements

You are what you eat – this applies to supplements too! There is a vast difference between natural, food-sourced supplements and synthetic supplements. Synthetic supplements often lack the purity, efficacy and full nutrient profile found in truly natural supplements.

Where do the nutrients come from?

Synthetic supplements are manufactured via industrial processes that utilise petrochemical solvents such as ammonia, chloroacetic acid and acetone in an attempt to replicate the nutrients that exist in nature. These chemical solvents cannot be completely removed, and the end product is prone to containing impurities which can accumulate within our bodies over time leading to unwanted side effects and in some cases, health concerns.

Natural supplements are made using nutrients sourced from food sources such as plants, fruit and vegetables. They are dried and concentrated and their nutrients are extracted to form a nutritional supplement. In this way, the bioactive compounds remain in their natural form at high concentrations.

Nutrient profile

Natural supplements harness the full nutrient profile found in whole foods and botanical sources. They provide a broader range of nutrients than just an isolated vitamin or mineral as often found in synthetic supplements.

Bioactive compounds exist naturally in botanicals and include polyphenols, flavonoids, antioxidants, vitamins, and minerals. These compounds work synergistically to enhance the bioavailability of naturally occurring nutrients by enhancing absorption by the body and minimising the risk of side effects. 

In comparison, synthetic supplements often fall short in capturing the full spectrum of compounds present in nature. They are not recognised by our bodies in the same way. This inevitably leads to reduced absorption rates and bioavailability, potentially making them ineffective at achieving the desired health outcome. 

Purity

Next time you’re looking at your supplement bottle, take a minute to have a read of the ingredient list – do you recognise all the ingredients listed? Or worse still, can you pronounce the name? Synthetic supplements are full of unnecessary bulking agents, preservatives, and additives.

In comparison, all of The Naked Pharmacy supplements contain only natural, food-sourced ingredients and are free from unnecessary additives. Even our capsule shells are made of tapioca – derived from the cassava plant. 

Safety

The potential for long-term risks to health and the environment far outweighs any health benefits or cost savings associated with consuming synthetic vitamins.

These supplements often contain very high amounts of nutrients to make up for the body's inability to absorb them; these high dosages could lead to health issues due to overdosing.

Science

We specialise in creating natural remedies, using premium grade food-sourced ingredients that are scientifically proven to work. Each of our ingredients is thoroughly researched and tested to ensure our supplements contain the correct strength and quantity of bioactives proven to have a health benefit.

We use data from published human clinical trials to ensure safety and efficacy whilst adhering to pharmaceutical standards. Each batch of our supplements is quality tested by our team of pharmacists to ensure you receive high quality, evidence based and pure supplements.

What is the Nutritional Reference Value?

The Nutrient Reference Value (NRV) is the recommended daily intake of vitamins and minerals that the average adult needs to prevent deficiency. The NRV is set for 13 vitamins and 14 minerals. Supplement usually display the NRV as a percentage so we can quickly determine how much of the nutrient we are getting per dose.

Most vitamin C in supplements on the market are synthetic, and as such are listed as ascorbic acid on the label. Vitamin C in a natural supplement will be listed in the supplement ingredient list purely as vitamin C and often the source will be identified. For example, our Immune Hero supplement contains vitamin C sourced from the amla berry.

The dose of vitamin C in synthetic supplements is also exceptionally high, often 1000% of the NRV. This excessive dose also helps identify it as synthetic as it’s almost difficult to get much more than 100 mg of vitamin C from food into a tablet or capsule. The NRV for vitamin C is 80mg for adults – this is what our body’s daily need. So, ask yourself, why would you need to take a supplement containing 1000mg as is often found in synthetic supplements?

Choose Naked

We endeavour to bring to you the purest natural supplements with strength, purity and science are at the heart of our business.

Our ethos is to use only the highest quality ingredients sourced ethically and sustainably to bring you our naturally intelligent supplements. Our range of supplements is much more than just a list of vitamins and minerals. They contain an orchestra of compounds found in nature to bring you supplements that will enhance your health in a way intended by nature – through food. 

Speak to our expert pharmacists today

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

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

Dimple Varu

Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.

She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long-term conditions. Mum of 1, living a busy life, loves reading and baking when she has the time.

What is hay fever?

Spring is here, and along with blooming flowers and the much-anticipated warmer weather comes the seasonal antagonist for many: hay fever.

Hay fever, also called allergic rhinitis, causes cold-like symptoms. These may include a runny nose, sneezing and itchy eyes. But unlike a cold, hay fever isn't caused by a virus, it is caused by an allergic response to a harmless outdoor or indoor substance the body identifies as harmful (allergen).

Allergens can be inhaled, ingested, or enter through the skin and trigger an immune response causing symptoms of hay fever.

Common allergens that can trigger hay fever symptoms include pollen and dust mites. Tiny flecks of skin shed by cats, dogs, and other animals with fur or feathers (pet dander) also can be allergens.

Pollen is a fine particle released by plants as part of their reproductive cycle. It contains proteins that can cause the nose, eyes, throat and sinuses to become swollen, irritated and inflamed.

You can have an allergy to:

• Tree pollen, released during spring.
• Grass pollen, released during the end of spring and beginning of summer.
• Weed pollen, released in late autumn.

Symptoms of hay fever 

• Sneezing and coughing
• A runny or blocked nose
• Itchy, red or watery eyes
• Itchy throat, mouth, nose and ears
• Loss of smell
• Pain around the sides of your head and your forehead
• Rash
• Headache
• Feeling tired

When does hay fever season start and end?

Symptoms are usually worse between late March and September, especially when it's warm, humid and windy. This is when the pollen count is at its highest.

You can check the latest pollen count here 

How do you know if it's hay fever or a cold?

As allergies and colds share many of the same symptoms, it can often be difficult to determine which you are suffering from. 

Hay fever can last for weeks or months, unlike a cold, which usually goes away after 1 to 2 weeks.  Symptoms of a cold may include a sore throat or fever whereas these are uncommon if you are suffering from hay fever.

Hay fever and the immune system

Symptoms of hay fever occur because the immune system perceives the allergens as harmful invaders and goes into defence mode.

1. Immune system trigger: When someone with hay fever comes into contact with an allergen (like pollen), their immune system responds by recognising these particles as potential threats. In individuals sensitive to these allergens, the body's immune system treats them as if they were harmful pathogens, such as viruses or bacteria.

2. Production of antibodies: The immune system produces immunoglobulin E (IgE) antibodies specific to the allergen. These antibodies are part of the body's adaptive immune response, designed to recognise and bind to the allergen upon future exposure. Each IgE antibody can be very specific, reacting against certain pollens and allergens. This means that a person can be allergic to one type of pollen, but not another. 

3. Activation of mast cells: The IgE antibodies attach to mast cells, which are a type of white blood cell found in great numbers in surfaces exposed to the external environment, such as the skin and mucous membranes in the nose. Mast cells are loaded with granules containing histamine and other chemicals.

4. Release of histamine: When the allergen enters the body again and binds to the IgE antibodies on mast cells, it triggers the cells to release their contents, including histamine, into the surrounding tissues and bloodstream.

5. Symptoms of hay fever: Histamine binds to receptors on nearby blood vessels and other cells. This binding causes the blood vessels to become more permeable, leading to leakage of fluid into the tissues, which causes swelling and contributes to typical hay fever symptoms like a runny nose, watery eyes, and sneezing. Histamine can also irritate nerve endings, leading to itchiness. 

Who is most at risk of hay fever? 

Research has found that 49% of the UK has had hay fever symptoms, affecting millions of individuals and making it one of the most common allergies.

Certain factors can make some individuals more susceptible to hay fever than others. Understanding who is at higher risk can help in prevention and management strategies. Here are key groups and factors that influence susceptibility to hay fever:

• Having asthma
• Having other allergies
• Having atopic dermatitis or eczema.
• Having a genetic predisposition to asthma or eczema.
• Younger children and adults are more likely to suffer from asthma and often symptoms improve with age.
• Living or working in an environment that constantly exposes you to allergens — such as pollen, animal dander or dust mites.
• Being exposed to smoke and strong odours that irritate the lining of the nose.
• Some alcoholic drinks, particularly beer and wine, contain histamine which can exacerbate allergy symptoms.

How to manage hay fever? 

There is an increasing number of adults and children suffering from hay fever and its symptoms. Symptoms can sometimes be mild however some individuals can find it has a substantial impact on their day-to-day life – interfering with how well you perform at work or school.

Here’s what you can do to help make the most of spring and summer and minimise your symptoms.

Limit exposure to allergens

Stay indoors on high pollen days: Check daily pollen forecasts and try to stay indoors when pollen counts are high, typically on dry, windy days.

Close windows: To prevent pollen from entering your home or car, keep windows closed during pollen season and use air conditioning, if possible, which helps filter out pollen.

Use air purifiers: Consider using air purifiers with HEPA filters in your home, especially in bedrooms, to remove pollen, dust, and other allergens from the air.

Personal hygiene and clothing

Pollen can accumulate on your clothing and hair, so it’s advisable to change clothes and take a shower after returning indoors to remove any allergens.

Wear sunglasses and a hat to help keep pollen out of your eyes and off your hair.

Wash bedding regularly using hot water weekly to remove allergens.

Manage indoor air quality  

Regularly vacuum with a HEPA-filter vacuum cleaner and dust with a damp cloth to reduce indoor allergens like dust mites and pet dander, which can exacerbate hay fever symptoms.

Control humidity using dehumidifiers to keep indoor humidity below 50% to help prevent the growth of mould, which can trigger symptoms.

Diet and medications

Stay hydrated: Drinking plenty of fluids can help thin nasal secretions, making it easier to breathe, and relieve a stuffy nose and irritated throat. 

Regular use of a saline nasal spray can help rinse allergens out of your nasal passages and relieve congestion.

Antihistamines: These can help relieve sneezing, itching, a runny nose, and watery eyes by blocking histamine, the substance your body makes during an allergic reaction. 

Decongestants: These can provide temporary relief from nasal stuffiness but should not be used for more than a few days without consulting a doctor.

Nasal corticosteroids: These sprays help reduce nasal inflammation and are most effective when used before symptoms start and regularly during the allergy season.

Over the counter or prescribed medications like antihistamines, decongestants, and corticosteroid nasal sprays can help alleviate hay fever symptoms. Some possible side effects of antihistamines include drowsiness, dizziness, dry mouth, blurred vision, and constipation.

While there are numerous over-the-counter options to help manage symptoms of hay fever, an increasing number of people are turning to natural remedies to avoid side effects and potential medication interactions.

Natruflex Turmeric

Natruflex Turmeric contains high-strength turmeric. It is the presence of the bioactive compounds known as curcuminoids which have been proven to have powerful anti-inflammatory properties. 

Symptoms of hay fever such as sneezing, nasal congestions and sinus pressure are largely driven by inflammation caused by the immune system's response to allergens. Turmeric will help to mitigate this response by inhibiting certain pathways and enzymes in the body that lead to inflammation.

Natruflex Turmeric can be taken as a preventative therapy to stop the onset of symptoms as well as taken when symptoms are present to reduce their severity.

Adults and children (12+) can take ONE to TWO capsules daily depending on their symptoms. 

For optimal results, our pharmacists recommend taking 1 capsule of Natruflex Turmeric daily before hay fever season starts (March) and continue throughout spring/summer to keep symptoms well controlled. 

Gut Love

The gut microbiome, which is the ecosystem of bacteria and other microorganisms living in the digestive tract, plays a critical role in the development and function of the immune system.

As we now know, 70% of our immune system is located in the gut. It is therefore no surprise that a healthy gut microbiome will promote a balanced immune response, which can prevent overly aggressive reactions to non-harmful substances like pollen, thereby potentially reducing allergic responses.

Many factors can damage the balance of healthy bacteria in the gut such as stress, medications and illness. Gut Love contains 19 strains of healthy bacteria and will help to restore the balance of the gut microbiome.

Gut Love is our award-winning symbiotic supplement (containing pre and probiotics) that will help to support the gut microbiome and modulate our body’s immune responses by promoting tolerance to allergens and reducing the inflammatory response associated with hay fever.

Some studies have suggested that certain probiotics can reduce the symptoms of hay fever. For example, strains such as Lactobacillus paracasei, Lactobacillus fermentum, and others have shown potential in clinical trials to reduce eye and nasal symptoms of hay fever. Both of these strains can be found in Gut Love.

Our pharmacists recommend taking TWO capsules of Gut Love each morning with breakfast.

Rhinodoron 

Rhinodoron is a natural nasal spray by Weleda designed to help provide relief from symptoms such as sneezing and nasal congestion.

The organic aloe vera and natural saline solution perfectly match the body's balance of sodium and potassium salts. So being 100% natural means Rhinodoron can be used safely over protracted periods for daily nasal hygiene and symptom relief.

It is suitable to use from the age of 3 months +.

Be prepared this spring/summer and be proactive to help significantly reduce the impact of hay fever on your daily life, helping you to enjoy the outdoors more comfortably during allergy season.

Call our pharmacist if you have concerns

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

@: pharmacist@thenakedpharmacy.com
T: 01483 685 630

Dimple Varu

Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.

She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long-term conditions. Mum of 1, living a busy life, loves reading and baking when she has the time.

Irritable Bowel Syndrome (IBS) remains one of the most common gastrointestinal disorders, affecting approximately 10% of the population.* It is characterised by a complex combination of causes, triggers and symptoms. IBS can significantly impact the quality of life of those affected and symptoms can last for days, weeks, or even months.

This blog aims to understand IBS, offering insights into its nature, causes, types, and various management strategies to help those affected navigate the condition more effectively.

Health and social care directorate quality standards and indicators - National Institute for Health and Care Excellence

What is IBS?

Irritable Bowel Syndrome (IBS) is a gastrointestinal disorder characterised by a group of symptoms that typically occur together. These include recurrent abdominal pain and changes in bowel habits such as diarrhoea, constipation, or a combination of both. IBS is a chronic condition that requires long-term management.

IBS vs IBD: The difference between irritable bowel syndrome (IBS) and irritable bowel disorder (IBD)

IBS and IBD are two conditions that affect the digestive system and are often confused due to their similar names and symptoms. Both are chronic conditions that cause abdominal pain, cramping, and urgent bowel movements. However, despite having similar acronyms and symptoms, these two conditions are very different in their nature, causes, and how they're treated. Here's a breakdown of the key differences:

IBS is a functional disorder without visible damage to the digestive tract, primarily managed through symptom control and lifestyle changes. IBD, on the other hand, involves chronic inflammation and can cause significant damage to the GI tract, requiring more specific and sometimes aggressive treatment to manage inflammation and prevent complications. 

Symptoms of IBS

The symptoms of IBS vary between individuals and affect some people more severely than others. Symptoms can become worse, often during times of stress or after eating certain foods.

Some of the symptoms of IBS ease after going to the toilet:

• Stomach pain and cramping
• Change in your bowel habits – such as diarrhoea, constipation or sometimes both
• Bloating
• Excessive wind
• Occasionally experiencing an urgent need to move your bowels
• Fatigue
• Nausea
• Heartburn
• Back pain

What causes IBS?

Although the exact cause of IBS remains unclear, it is believed to be a result of multiple factors, including alterations in gut motility and food passing through the gut too quickly or slowly, hypersensitivity in the gut and abnormalities in the gut microbiome. Psychological factors such as stress and anxiety can also play a significant role in exacerbating the symptoms.

Often, IBS is referred to as a disorder of the gut-brain interaction and has to do with problems with how our gut and brain coordinate to help our digestive system work. The butterflies you experience in your stomach when you’re nervous or the sinking feeling when you get anxious highlights the strong connection between our emotions, thoughts, and digestion.

Common triggers of IBS

Identifying and avoiding triggers is a key strategy in managing IBS. Common triggers include:

• Dietary factors: Certain foods and drinks can exacerbate symptoms.
• Stress: High-stress levels are known to trigger flare-ups.
• Hormonal changes: Many individuals report a worsening of symptoms during menstrual periods, perimenopause and menopause.

Different types of IBS

IBS is classified into three main types, based on the predominant bowel habit.

• IBS with constipation (IBS-C)
• IBS with diarrhoea (IBS-D)
• IBS with mixed bowel habits (IBS-M)

Understanding the type of IBS is crucial for tailoring treatment effectively.

How is IBS diagnosed?

There is no specific test for IBS. Diagnosis typically involves a process of elimination to rule out other causes of the symptoms. After ruling out other conditions through tests such as blood tests, stool tests, and colonoscopy, IBS is diagnosed if no other cause is found.

How long does IBS last?

IBS is a chronic condition, meaning symptoms can last for years or even a lifetime. However, symptoms can change over time and many people can manage their symptoms effectively with treatment and lifestyle adjustments.

Who is at risk for IBS?

Those more likely to be at risk for IBS are:

• Younger people: most people first get IBS before they are 45 years old.
• Women: women get IBS almost twice as often as men.
• Have had recent gastroenteritis.

Link between IBS and menopause

Hormonal fluctuations during menopause can affect gastrointestinal function, potentially exacerbating IBS symptoms. Some women report the onset or worsening of IBS symptoms during this period.

Treatment for IBS

Treatment is typically multifaceted, including:

Medications: Different medicines are used for IBS, depending on the symptoms. These include medicines to prevent constipation, diarrhoea, pain, and spasms.

Psychological Therapies: Stress management strategies like cognitive behavioural therapy (CBT) can be effective.

Dietary Adjustments: Tailoring the diet to minimise consuming foods that trigger symptoms. In some cases, a high-fiber diet can reduce symptoms.

Probiotics: To help restore and balance the gut microbiome.

Regular exercise: Helps to reduce stress and can promote bowel function.

Adequate sleep: Essential for overall health and stress management.

What is a FODMAP diet?

Diet plays a crucial role in managing IBS. FODMAP is an acronym that stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are small carbohydrates that are difficult to digest and can be fermentable by bacteria in the gut, leading to increased gas, bloating, and other IBS symptoms.

A low FODMAP diet involves reducing the intake of these carbohydrates and is effective for many people with IBS.

Examples of FODMAPs:

• Oligosaccharides: garlic, onions, legumes, and wheat.
• Disaccharides: mainly sucrose, lactose (mostly in dairy products), and maltose.
• Monosaccharides: simple sugars such as fructose and glucose found in fruit, honey, and sugary drinks.
• Polyols: found in stone fruits, many sugar-free sweeteners, and some vegetables like mushrooms.

Food high in FODMAPs:

Food low in FODMAPs:

Probiotics & the gut microbiome

The gut microbiome is the name for the trillions of microbes that live in our gut. Research has shown that the health of our gut microbiome has a profound impact on our overall health and holds a connection with our brain, skin and immune system. It is therefore no surprise that the gut microbiome plays an important role in IBS.

Probiotics are live microorganisms, often referred to as "good" or "friendly" bacteria. They are found in fermented foods like yogurt, kefir, and supplements. Many factors can cause an imbalance of the healthy bacteria in the gut such as antibiotics, stress, illness, and lifestyle. When an imbalance occurs, known as dysbiosis, gastrointestinal disorders such as IBS can occur.

Therefore, by re-balancing the gut microbiome with probiotics, you can help restore the balance of intestinal flora, improving gut motility, immune function, and immune response.

The NHS recommends that probiotics can be used to help manage the symptoms of IBS and that they should be continued for at least 4 weeks.

Several strains of probiotics have been studied for IBS, with some showing promise in alleviating symptoms such as bloating, gas, and abdominal pain. Commonly researched strains include Lactobacillus, Bifidobacterium, and Saccharomyces boulardii.

Prebiotics

Prebiotics primarily serve as food for the friendly gut bacteria, helping to nourish and allow them to thrive. This, in turn, helps to improve the overall health of the gut microbiome, which we know is closely linked with digestive and gut health.

As highlighted above, IBS has a broad range of symptoms. It is important to look for supplements containing probiotic strains that have been found to offer benefits for IBS. Look for a high-quality daily supplement for all-round gut support.

What makes a good probiotic supplement?

We know that the market is saturated with hundreds of different probiotics and it can often be a minefield to navigate. Here’s what to look for to ensure you are choosing the best probiotic for you:

1. Multi strain: different probiotic strains have different effects on health. Some strains can be beneficial for general gut health, while others are specifically targeted for conditions like IBS and immune health. Looking for supplements that have included a variety of strains will have the biggest positive impact on your gut health.
2. CFU count: CFU stands for colony-forming units, which indicate the number of live and viable microorganisms in a probiotic. While higher CFU counts are often thought to be more effective, the optimal count depends on the specific strain and the health condition being targeted. Some conditions might benefit from a higher CFU count, while for general maintenance, a lower count might be sufficient.
3. Prebiotics: prebiotics, are fibres that feed the beneficial bacteria in your gut. This combination, often referred to as a symbiotic, can enhance the probiotic's effectiveness.
4. Delivery to the gut: probiotics are very delicate and easily damaged by stomach acid. It is important to ensure the probiotic you are taking reaches the gut where it is most beneficial.
5. Stability: some probiotics need to be refrigerated to maintain their potency, while others are shelf-stable due to special formulations or packaging. Always check the label for storage instructions.
6. Purity: look for supplements that do not contain unnecessary additives and bulking agents that may negatively impact your symptoms. Some probiotics may even contain dairy, soy, gluten, or other common allergens.

Gut Love

Gut Love is our pre and probiotic supplement designed to help restore the balance of healthy bacteria within the gut.

It contains 19 strains of healthy bacteria and 2 strains of prebiotics providing 19 billion CFU per two capsules.

One of the prebiotics in the formulation, slippery elm, also provides stability to the formulation and ensures delivery of the probiotics to the gut. It creates an emulsion barrier around the probiotics ensuring they reach the gut safely.

Gut Love does not need to be refrigerated and should be stored in a cool, dry location away from direct sunlight.

It is dairy and gluten-free and free from any other synthetic additives and ingredients.

Gut Love is an effective treatment choice for individuals suffering with IBS. It will help to restore the balance of healthy bacteria in the gut and reduce symptoms such as bloating, cramps, and irregular bowel habits as well as strengthen your immune system.

Understanding and managing IBS requires a comprehensive approach, involving dietary and lifestyle adjustments, stress management, and sometimes medication. Each individual’s experience with IBS is unique, and finding what works best for you might take time and experimentation.

Call our Pharmacists if you have concerns

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

@: pharmacist@thenakedpharmacy.com
T: 01483 685 630

Dimple Varu

Dimple is a pharmacist with 12 years of experience working in retail and general practice and now specialises in providing education and advice on natural supplements.

She believes in the power of nature and using natural existing compounds to enhance our health, whether that’s treating pain or helping to prevent long-term conditions. Mum of 1, living a busy life, loves reading and baking if she has the time.