SURVIVAL GUIDE
Extra iron to boost energy, zinc to fight infections & other supplements that will give your health a boost this autumn
Scroll down to find out which herbal supplements are great for beating anxiety and stress
WHILE enjoying the last burst of summer sunshine, it’s natural that you might start to feel a bit glum.
Believe it or not, today marks the first official day of autumn.
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And with the changing seasons it can be hard to keep energy levels high, boost your mood and fight off the inevitable bugs circulating now the kids and grandkids are back at school.
While diet goes a long way to keeping your health and wellbeing in tiptop shape, most of us are not consistently hitting recommended dietary guidelines such as getting your five portions of fruit or veg a day.
If that sounds like you, supplements can give you an added boost.
And at this time of the year, there are a few key ones that are worth considering.
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Here, the experts give their verdicts . . .
AVOID COUGHS AND COLDS
THE wave of coughs, colds and sniffles is just around the corner, so Rob Hobson, registered nutritionist at Healthspan UK, recommends upping your intake of vitamin C.
A study found that taking at least 1g of the supplement daily significantly reduced the severity of a common cold by 15 per cent.
Rob explains: “Vitamin C supports the immune system by protecting cells from damage by free radicals which may lead to weakened immunity, making you more prone to infections.
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“Vitamin C also enhances the production and activity of immune cells such as lymphocytes, phagocytes and natural killer cells responsible for detecting and destroying infectious pathogens, such as viruses and bacteria.”
Eat red peppers, citrus fruits, strawberries, kiwi, broccoli and tomatoes for vitamin C.
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Dimple Varu, lead pharmacist at The Naked Pharmacy, warns children can experience eight or more colds per year, and it’s likely that two or three of these will occur in the first month back to school.
She says: “Zinc plays a key role in the production and activation of T-cells, essential for the body’s defence against infections.
“Take it with a meal to prevent potential stomach upset and avoid taking zinc at the same time as calcium or iron supplements, as these can interfere with zinc absorption.”
BOOST ENERGY
LESS daylight and colder temperatures may leave you feeling lower in energy.
But don’t dismiss the possibility of an iron deficiency.
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Even slightly low levels of iron can leave you zapped with women being more susceptible than men.
Rob says: “Iron helps produce haemoglobin, a protein in red blood cells that transports oxygen throughout the body.
“Low iron levels can put you at risk of anaemia, characterised by fatigue, weakness, and a reduced ability to fight off infections, all contributing to low energy levels.”
Taking ibuprofen, stomach ulcers, inflammation of the bowel, piles and heavy periods are all causes of iron deficiency.
If you have concerns, Rob advises seeing your GP who can confirm or rule out iron deficiency.
They can prescribe iron tablets, usually ferrous fumarate.
Rob says: “Iron is best absorbed on an empty stomach, ideally in the morning.
“Avoid consuming calcium-rich foods or supplements or drinking tea and coffee with your iron supplement as they can all interfere with iron absorption.”
You can also take an iron supplement if you are worried you are at risk.
Enjoy iron rich foods too such as red meat, poultry, seafood, beans, lentils, tofu, spinach and fortified breakfast cereals.
SUPPORT LOW MOOD
WE’RE all braced for shorter days in autumn, but that doesn’t mean the body is.
The shift in daylight hours may disrupt the body clock and as a result, lower levels of the happy hormone serotonin, leading to tiredness, less motivation and a lower mood.
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Dimple says: “This reduction is often linked to seasonal affective disorder but can affect other mood disorders as well.
“Research suggests that omega-3s, particularly EPA, may improve mood and lower the severity of depression by modulating the inflammatory response and enhancing the efficiency of serotonin.
“Take an omega-3 supplement that contains EPA and DHA with a meal that contains fat, such as avocado, to help enhance absorption.”
Omega-3 fatty acids are found in oily fish, such as salmon, mackerel, and sardines.
Plant-based sources include flaxseeds, chia seeds and walnuts.
BONES, MUSCLES AND JOINTS
COLD, damp weather can affect joint stiffness, particularly for those with arthritis or other musculoskeletal conditions.
Vitamin D is essential for calcium absorption, which is vital for maintaining bone density.
Dimple says: “It also helps alleviate joint pain and muscle discomfort by supporting muscle strength and coordination.
“A deficiency in vitamin D can lead to muscle weakness and pain, especially in the lower back and legs.”
Our main source of vitamin D is the sun, hence why, during the winter, the NHS recommends that everyone take a vitamin D supplement containing at least 10 micrograms (mcg) of vitamin D every day from October through to March.
These are best taken in the morning or early afternoon, with a meal that contains fat.
Dimple says: “The richest dietary source is oily fish.”
SKIN
THE season change can cause dry and irritated skin, worsening conditions like eczema.
Switching the central heating on can also dry out skin.
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Dimple says: “It’s important to stay hydrated and moisturised from the inside out.
“Vitamins A, C, D, E, zinc, selenium and omega-3 fatty acids all support skin health.
“They support collagen production, protect against UV damage and other causes of oxidative stress, reduce inflammation, promote skin cell regeneration and maintain hydration by ensuring healthy skin cell membranes.”
A multivitamin, taken any time of day, is a great way to ensure you are getting enough of these nutrients.
Foods to consider include carrots and sweet potatoes, rich in vitamin A, nuts, spinach and sunflower seeds (vitamin E), and Brazil nuts, seafood and eggs (selenium).
ANXIETY AND STRESS
CHRISTMAS may be three months away but for many, the lead-up is a particularly stressful time.
Herbal supplements such as rhodiola, a herb that grows in mountainous regions of Europe and Asia, may support your health.
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Dr Chris Etheridge, medical herbalist and chair of the British Herbal Medicine Association, says that rhodiola is known as an adaptogen — a natural substance proven to protect your mind and body from the damaging effects of stress.
Although rhodiola is a safe herb to take if used correctly, Dr Etheridge says it’s best avoided by those with autoimmune diseases such as rheumatoid arthritis.
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