THE BENEFITS OF BLUEBERRIES AND AMD
A study1 has shown that consuming blueberries two to three times per week, was associated with a significant decrease in the risk of developing age-related macular degeneration (AMD). AMD is a condition that affects the macula, the part of the eye responsible for central vision.
- Sesso, H. D., Rautiainen, S., Park, S. J., Glynn, R. J., Buring, J. E., & Christen, W. G. (2024). Intake of blueberries, anthocyanins, and risk of eye disease in women. The Journal of Nutrition, February 29.
PUMP UP YOUR IRON: FUELLING ENERGY AND VITALITY
Anaemia, characterised by fatigue and weakness, stems from insufficient red blood cells or haemoglobin, hindering oxygen transport. Iron deficiency is a common cause, especially among menstruating or pregnant women, children under 2, athletes, and vegetarians. Dietary iron intake is crucial, with recommended daily amounts varying by age and gender. Plant-based sources may be less efficiently absorbed. Lean meats, fish and shellfish are excellent sources of heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant foods. Plant foods rich in iron include lentils, beans, tofu and tempeh, dark green leafy vegetables, and fortified cereals and grains, best consumed with vitamin C-rich fruits to enhance absorption. Certain nuts and seeds, such as pumpkin seeds, cashews, and almonds, contain iron. Quinoa is gluten-free grain that is not only high in protein but also a good source of iron.
Cooking in cast-iron pans and steaming vegetables aids in retaining minerals. Conversely, avoid or consume separately iron absorption-inhibiting foods such as tea, coffee, and calcium-rich foods. Consulting a doctor is essential due to the complex nature of anaemia. Regular iron level checks are advisable, as symptoms may not manifest until years after dietary deficiency begins. Prioritise nutrient-rich foods to maintain vitality and avoid dependency on supplements.
FEED YOUR GUT BACTERIA
Prebiotics such as inulin and fructo-oligosaccharides (FOS) are indigestible substances in food that pass through your digestive tract and help feed beneficial bacteria. They can be purchased separately or combined with probiotic supplements. Food-friendly sources of naturally occurring prebiotics include garlic, asparagus, Jerusalem artichokes, and chicory-root tea.
Butyric acid, or butyrate, is a short-chain fatty acid (SCFAs) produced by probiotic fermentation of fibre in the lower intestinal tract. Supplementing with butyric acid is an emerging approach to not only tighten the junction proteins that seal the gut barrier, but also strengthen the gut microbiome. Butyric acid is the primary source of energy for our colon cells, and it repairs, strengthens and protects the gut lining. A depletion of butyrate in the gut is typically caused by an absence or depletion of butyrate-producing-bacteria, leading to unbalanced gut microbiome.
BANISHING DANDRUFF
Dandruff isn't just a bad hair day – it can be downright distressing, leaving your scalp itchy, irritated, and covered in embarrassing flakes. While doctors haven't pinpointed its exact cause, factors like diet, stress, and environmental conditions can exacerbate the condition, with the oil-eating fungus Malassezia often playing a key role.
Combat dandruff with these natural remedies:
- Tea Tree Oil: Harness the power of this potent antibiotic, antiseptic, and antifungal agent found in many all-natural dandruff shampoos.
- Zinc: Look for zinc in dandruff shampoos as it helps regulate oil production, aids in healing, and boosts immune function.
- Omega-3 Fatty Acids: Support normal skin functioning and potentially fend off dandruff by incorporating coldwater fish, walnuts, and omega-3 rich oils like canola and flaxseed into your diet.
- B Vitamins: Ensure healthy hair and scalp by consuming B vitamins found in dark leafy greens, whole grains, avocados, bananas, and supplements.
Expand your arsenal with these additional natural remedies:
- Apple Cider Vinegar: Diluted apple cider vinegar can balance the scalp's pH and inhibit fungal growth.
- Aloe Vera: Apply aloe vera gel directly to the scalp to soothe irritation and moisturise.
- Coconut Oil: Massage warm coconut oil into the scalp to moisturise and combat fungal infections.
- Probiotics: Consume probiotics or apply probiotic-rich yogurt to restore scalp microbiome balance.
- Neem Oil: Mix neem oil with a carrier oil and massage into the scalp to control dandruff.
- Green Tea: Apply cooled, brewed green tea to reduce inflammation and promote scalp health.
- Essential Oils: Dilute lavender, rosemary, or peppermint essential oils in a carrier oil and massage into the scalp for their antimicrobial properties.
Maintain a healthy diet rich in fruits, vegetables, whole grains, and lean proteins to support overall scalp health. Remember, individual responses to these remedies may vary, so experiment to find what works best for you. If dandruff persists, consult a healthcare professional for further evaluation and treatment.
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