Signs of Glutathione Deficiency: Are You Getting Enough? - NL-094

Your body relies on an army of vitamins, minerals and antioxidant compounds, such as vitamin D, magnesium, CoQ10, vitamin C and resveratrol to accomplish many extraordinary feats. These substances enable the body to protect, repair, heal and nourish itself, and to process and eliminate metabolic waste and toxins. 

Glutathione, also known as the “master anti-oxidant” is one such compound with incredible anti-oxidant and detox capabilities. It provides a strong anti-oxidant support and protects lipids, proteins and DNA of the cells from the oxidative damage inflicted by the free radicals. Where do these free radicals come from? Some free radicals are naturally produced during energy metabolism and immune response. In addition, UV exposure, pollution, smoking, chronic stress, persistent infections and unhealthy diet can lead to uncontrolled production of free radicals in the body, leading to chaos and disease. 

Our body has evolved complex mechanisms to deal with and offset the effects of these free radicals. For example, our body makes some antioxidants, such as glutathione, superoxide dismutase (SOD) and catalase on its own, as a way to counter and defuse the free radicals. As these substances are present within the cells, they are perfectly placed to step-in as a first line of defense against the oxidative damage, which is considered as the most efficient line of defense out of all the mechanisms that our body relies on to counteract the effects of free radicals.  This is what makes glutathione a very special antioxidant. It also helps to recycle and reactivate other important antioxidants, which lends the body with additional reinforcements to minimize oxidative damage and inflammation. 

Glutathione plays a key role in the detoxification process as it binds to the toxins, and makes them water-soluble, facilitating their elimination from the body.  It also helps in maintaining a healthy immune system. 

Signs of glutathione deficiency 

Some of the glutathione ends up getting used in performing functions such as fighting free radicals, detoxification, DNA repair, and recycling other antioxidants. In addition, glutathione production decreases with age. Unhealthy diet is one of the main causes of glutathione deficiency as it not only causes nutritional deficiencies but it is also missing in specific nutrients that are required to produce glutathione in the body. Other factors that make the body run short on glutathione include excessive exposure to heavy metals, chemicals and pollutants, overuse of antibiotics and other drugs, heavy smoking and drinking, long-term stress, chronic disease, infections and magnesium deficiency. 

Glutathione deficiency leads to impaired cellular functions due to increased oxidative stress and this could potentially lead to premature ageing, body-wide inflammation, poor immunity and increased risk of many diseases that are associated with ageing and inflammation. Low levels of glutathione also weakens the body’s natural ability to get rid of waste and toxins, causing excessive build-up of toxins and heavy metals. This situation can trigger hormonal imbalance, migraines, dry skin, skin disorders, poor energy levels, brain fog, depression, joint pain, allergies, and frequent colds.

Are you getting enough glutathione?

Brazil nuts, whey protein from grass-fed cows, sulphur-rich foods (onions, garlic, leeks and cruciferous vegetables), fresh fruits and vegetables, eggs, fish and meat are some good sources of glutathione from food. Micro-nutrients such as magnesium, zinc and many vitamins also play a role in the production of glutathione in the body. Therefore, keeping a check on nutritional deficiencies can also help you maintain a good level of glutathione that you need to be healthy. 

You should also consider taking glutathione supplements, and in that respect liposomal glutathione supplements are a great choice. Liposomal supplements have higher bio-availability and are absorbed much more efficiently than the non-liposomal supplements, thus offering a better boost in glutathione levels. It may be difficult to remove or avoid the factors that cause glutathione deficiency but taking a high quality liposomal glutathione supplement is a good strategy to replenish the declining levels, whether due to age or other factors. 

References:

1. Detcheverry et al. Changes in levels of the antioxidant glutathione in brain and blood across the age span of healthy adults: A systematic review. NeuroImage: Clinical. 2023. 
   
2. Boris D Hristov. The Role of Glutathione Metabolism in Chronic Illness Development and Its Potential Use as a Novel Therapeutic Target. Cureus. 2022
   

Resveratrol and Ageing: Can This Compound Help You Live Longer? - NL-093

Ageing is a part of life. In spite of knowing and acknowledging this enviable fact, we have always been searching for ways to defy or slow down the process of ageing to prolong youthful appearance, vitality and overall health. While we can’t really defy ageing, it is very much possible to age healthy by consuming a healthy diet, keeping a check on nutritional deficiencies and embracing a healthy lifestyle. In addition, nature has endowed us with a wide range of natural compounds that are known to delay premature ageing and improve your health span through their anti-oxidant, anti-inflammatory and anti-ageing properties. 

Resveratrol is one such amazing natural compound present in the skin of grapes, berries, peanuts and Japanese Knotweed. Let’s explore how resveratrol supports quality of life and longevity through various mechanisms.  

Works as an anti-oxidant and reduces inflammation: Resveratrol is a powerful anti-oxidant with an amazing ability to prevent oxidative damage, reducing the risk of chronic inflammation. As we know, oxidative damage and inflammation contribute to premature ageing and early onset of chronic health conditions such as heart disease, arthritis, Alzheimer's, cancer, diabetes and other metabolic disorders. Resveratrol not only scavenges and neutralizes free radicals that cause oxidative damage but also increases the activity of certain anti-oxidant enzymes that help reduce the overall burden of oxidative stress in the body. 

Activates Sirtuins: Resveratrol activates sirtuins, a family of proteins that is closely involved in regulating several cellular processes related to ageing such as energy metabolism, lifespan, stress resistance, and even DNA repair. Sirtuins are also known as “longevity genes”. Activation of sirtuins by resveratrol is one of the most compelling mechanisms through which it contributes to a longer, healthier life. 

Supports brain health: Studies show that resveratrol reduces inflammation and oxidative stress in the brain. It can also cross the blood-brain barrier, thus showing tremendous potential in preventing and reducing the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. A healthy and active mind helps you maintain functional abilities and independence as you age, thus helping you live a healthier and quality life in old age.

Protects cardiovascular health: Oxidation and chronic inflammation damage the walls of the blood vessels, and promote atherosclerosis (accumulation of plaques in the lining of the arteries leading to stiffening and narrowing of the arteries). Atherosclerosis is a major risk factor for heart disease and stroke. Resveratrol protects cardiovascular health through its anti-oxidant and anti-inflammatory properties. In addition, it improves endothelial function and helps reduce blood pressure in people with hypertension. 

Resveratrol works in myriad other ways to maintain a healthy body and mind, and reduce the risk of chronic diseases, thus playing a crucial role in improving your quality of life and supporting healthy ageing. It also boosts immunity, improves gut health, improves mitochondrial functions, reduces blood glucose levels, improves bone health, maintains metabolic health and supports energy levels.  It is not possible to get enough resveratrol from food sources alone. Taking a high quality liposomal resveratrol supplement is the best way to get your daily dosage of this anti-ageing and health-imparting compound. Liposomal supplements offer better absorption and enhanced bioavailability in comparison to the traditional oral supplements available in powder or capsule form. 

References:

Sepulveda, Alyssa; Heckman, Justin Z.; Ochoa, Grace; and Shah, Amin, Oxidative Stress, a culprit in cardiovascular diseases and Resveratrol as a potential therapeutic agent. Research Symposium. 57. 2024

Herbal Remedies for Stress Relief: Nature's Calm - NL-092

People suffering from ongoing stress and anxiety disorders often rely on anti-depressants to feel better and go about their daily routine. Long-term usage of such heavy-duty medicines come with several adverse health effects such as nausea, weight gain, excessive sleepiness, dizziness, tremors, headache and sexual dysfunction to name a few. 

We all know how ongoing stress impacts our physical, mental and emotional health and may open doors to all kinds of health problems. Chronic stress is known to cause systematic inflammation and increase your risk of heart disease, autoimmune disorders, hormonal imbalances and gastrointestinal disorders. It also creates metabolic disturbances in the body and may cause you to gain weight or develop insulin resistance, pre-diabetes and diabetes. 

If you are struggling with stress and anxiety, consuming a healthy diet, sleeping well and exercising regularly are three fundamental steps to get your mental health back on track. Stress reducing techniques such as mindful meditation also help the body and mind to calm down and combat stress and anxiety. You can also benefit from some widely known anti-stress herbs that can naturally help your nervous system to calm down and help the mind to relax, with significant outcomes and no side effects.  

Ashwagandha (Withania somnifera): Ashwagandha (Withania somnifera) is a very popular herb known for its anti-stress properties. Also known by other names such as Indian ginseng or winter cherry, ashwagandha offers incredible health benefits when it comes to managing stress, anxiety, fatigue and insomnia. It is an adaptogenic herb that reduces cortisol levels and boosts the body’s natural capacity to respond to stress. It also helps you sleep better, which further strengthens your body’s ability to deal with stress. 

A good night’s sleep restores overall balance, regulates stress hormones and boosts your immunity, making your body well-equipped to manage stress without feeling overwhelmed. A good night’s sleep restores overall balance, regulates stress hormones and boosts your immunity, making your body well-equipped to manage stress without feeling overwhelmed. Research suggests that ashwagandha reduces stress, anxiety and depression in people with chronic stress. Most of the anti-stress and calming benefits are tied to its anti-oxidant, anti-inflammatory and adaptogenic properties. 

Jiaogulan (Gynostemma pentaphyllum): Popularly known as the ‘Herb of Immortality’, jiaogulan is an adaptogenic herb that helps the body cope with and recover from stress. It works at many levels to calm the nervous system and achieve overall balance in the body. It boosts immunity, promotes sound sleep, combats fatigue, supports adrenal health and regulates stress hormones including cortisol. Jiaogulan is loaded with bioactive compounds that protect the body from oxidative stress and inflammation. In addition, this fascinating herb also encourages the natural production of antioxidants in the body, which further boosts the body’s capacity to fight oxidative damage and allows for better healing, recovery and stress management. 

Reishi Mushroom: If you are looking for a powerful herb that can help you fight stress and reduce fatigue, while also support your immunity and heart health, go for reishi mushroom. As an adaptogen and anti-oxidant, reishi calms your nerves, reduce stress and helps achieve overall equilibrium within the body. It helps ease symptoms such as anxiety, and irritability, while promoting deep, restful sleep.   

Turmeric: Mostly known for its extremely high anti-inflammatory quotient, turmeric is a popular supplement used to manage inflammatory conditions such as arthritis, diabetes and cardiovascular disease. Curcumin, one of the main bioactive compounds present in the turmeric, is responsible for most of the health benefits offered by this yellow spice. 

While we may need more high-quality studies to confirm these claims, initial studies do suggest that curcumin (bioactive compound present in the yellow spice turmeric) also helps relieve anxiety and ease symptoms of depression. Curcumin reduces inflammation, boosts serotonin and improves resilience to stress.  

References:

Fathi et al. Effect of curcumin supplementation on symptoms of anxiety: A systematic review and meta-analysis of randomized controlled trials. Clinical Nutrition ESPEN. 2024. 

The Power of Omega-3 Fatty Acids: Heart Health - NL-091

Omega 3 fatty acids can be easily considered as one of the top nutrients for maintaining your heart health. These polyunsaturated fatty acids are essential nutrients that you need in your diet as your body doesn’t produce these fats in sufficient amounts. Omega 3 helps with the proper functioning of the heart, brain, bones and eyes. As an important component of the cell membranes, they help maintain the structure and fluidity of the membranes. Omega- 3 fatty acids also act as precursors or raw materials for the production of chemical substances that regulate various functions such as blood pressure, blood clotting and inflammatory responses in the body. 

Heart health benefits of omega 3 fatty acids 

Studies suggest that people who are at high risk for CVD may benefit from omega 3 fatty acids. Omega 3 reduces the risk of heart disease, stroke and other cardiovascular related outcomes through various mechanisms. Most importantly, it reduces inflammation which is believed to be an underlying cause of most of the chronic diseases including heart disease. Chronic inflammation affects the health of arteries and increases the risk of atherosclerosis (accumulation of plaques that leads to hardening and narrowing of arteries). 

1. Reduces inflammation, a major risk factor for cardiovascular disease 
   
2. Helps lower your triglyceride levels. High triglycerides levels in the blood increase the risk of atherosclerosis that contributes to heart disease and stroke
   
3. Helps to lower blood pressure in people with high blood pressure 
   
4. Reduces the risk of irregular heartbeats (arrhythmia) 
   
5. Inhibits platelet adhesion, which prevents blood clotting and improves blood circulation 
   
6. Reduces insulin resistance and lowers the risk of metabolic syndrome. These two parameters are major risk factors for heart disease 

Oily fish is one of the best sources of omega 3 fatty acids. It is also found in seaweed, algae, walnuts, flax seeds, chia seeds, wheat germ and green leafy vegetables. While it is always better to get omega-3s through your diet, omega 3 supplements are also a great alternative if you are looking to include these healthy fats in your health regimen. 

There are three types of Omega 3 fatty acids: ALA, DHA and EPA. 

ALA (that we get from plant derived sources) is a truly essential fatty acid as our body can’t make it on its own. Our body converts some amount of ALA into DHA and EPA (types of fatty acids that are found in fish). But this conversion is not very efficient and doesn’t work too well in providing our body with reasonable amounts of DHA and EPA. The best way to get your EPA and DHA is to eat oily fish. 

In addition, plant-based supplements such as “Sacha Inchi” are a great option, particularly for vegans and vegetarians who often find it challenging to get their omega 3s from usual animal-based sources such as fish and fish oil. 

In addition to maintaining heart health, omega 3 fats also offer other incredible health benefits. They play an important role in the growth and development of the brain in infants, supports general brain function, improves skin health, reduces joint inflammation, promotes bone health and boosts immunity.  Omega 3 is a major structural component of the retina of the eye and helps prevent macular degeneration that may lead to blindness in the elderly. 

References: 

Khan et al. Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis. 2021. 

Herbs for Better Sleep: Natural Solutions for Insomnia - NL-090

Getting seven to nine hours of restful sleep each day is important for your body to function optimally. Not getting enough sleep affects your health at many levels, whether it is your mood, physical health, energy levels or brain performance. If you are someone who often struggles with sleep and you are looking for a safer alternative than a sleeping pill to help you sleep better, this article is for you. 

Restful sleep, particularly at night, drives your body into an extensive “repair, healing and regeneration” mode, where it secretes growth and repair hormones, performs tissue repair, rebuilds muscles, strengthens immunity, removes waste and toxins from the brain and helps the brain to re-catalogue learning, information and memories. Not getting enough sleep can leave you feeling foggy, tired and irritable the next day, affecting your mood, productivity and coping mechanisms to sail through the day. Did you know that deep, restorative sleep also helps ease pain and manage symptoms of anxiety and depression?  

Let’s have a look at certain herbs that help you relax and sleep better, with their amazing ability to manage stress, reduce fatigue and calm the nervous system. These herbs are packed with bioactive compounds such as phenolic acids, flavonoids and alkaloids, with remarkable anti-oxidant and anti-inflammatory properties.  

Herbs that help you sleep better

Ashwagandha: Ashwagandha helps you sleep better as it improves the quality of sleep and also improves sleep duration. This revitalizing herb calms the nervous system, and helps you relax. One of the most important features of this herb is that it is an adaptogen, which helps the body rejuvenate and manage stress more effectively, in turn aiding in getting good sleep. In fact, ashwagandha is one of the most widely used herbs for managing stress, anxiety and depression.  Studies show that the herb is quite effective in reducing the symptoms of anxiety in people with insomnia.  

Valeria Root: The tea made from valerian root improves the quality of sleep and helps you get to sleep faster. Also known as nature’s valium, valerian root is loaded with various bioactive compounds, such as valeric acid, iridoids and flavonoids that promote calmness, reduce stress and improve sleep quality. It is also known to reduce symptoms of anxiety, which has a beneficial effect on your sleep. 

Jiaogulan: Jiaogulan is an adaptogenic herb that reduces fatigue and helps in stress management. It calms a hyperactive nervous system, helps lower anxiety levels, improves mood and promotes healthy sleep. Also known as the ‘Herb of Immortality’, jiaogulan contains bioactive compounds called saponins that have amazing health-promoting properties. 

Reishi Mushroom: As a powerful adaptogen, reishi mushroom helps maintain overall balance in the body and improves the body’s response and resilience to stress. The mushroom is densely packed with a wide variety of bio-active compounds – such as polysaccharides, triterpenes, amino acids, vitamins and minerals. All these ingredients work together to calm the nerves, reduce cortisol levels, lessen fatigue and promote better sleep. Reishi mushroom, also known as Ling Zhi in Chinese and Mannentake in Japanese, strengthens immunity and corrects hormonal imbalance triggered by stress. 

Chamomile: Chamomile works as a mild sedative and relaxes the nervous system. It contains apigenin, an anti-oxidant compound that binds with certain receptors in the brain that calms the nervous system and reduces anxiety. Research suggests that chamomile improves sleep quality and helps adults with sleep issues (insomnia) function better in daytime. It also eases symptoms in people with generalized anxiety disorder (GAD).

Lavender: Drinking lavender tea (brewing dried flower buds in hot water) promotes healthy and peaceful sleep. It calms the nerves, and relaxes the body, thus improving sleep quality. It also helps reduce stress and anxiety. 

References: 

1. Langade et al. Efficacy and Safety of Ashwagandha (Withania somnifera) Root Extract in Insomnia and Anxiety: A Double-blind, Randomized, Placebo-controlled Study. Cureus. 2019
   
2. Mohsen Adib-Hajbaghery, Seyedeh Nesa Mousavi. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med. 2017
   

Supplements for Skin Health: For a nourished, glowing and happy skin - NL-089

There is much more to a healthy skin than just maintaining a healthy skincare regimen. Overall healthy skin with a glowing and youthful appearance is a combination of following a healthy diet, healthy lifestyle, and regular skincare routine. Unfortunately, today’s diet is lacking in micronutrients that are an absolute must for maintaining your skin health and appearance. In addition, factors such as smoking, lack of sleep, consumption of processed foods, and excessive sun exposure lead to oxidative damage that expedite both intrinsic and extrinsic ageing. For example, sugary foods wreak havoc on skin health, making it age faster than usual. Similarly, smoking directly damages your skin health as it breaks-down collagen, causes dehydration, accelerates oxidative damage and contributes to poor skin tone and premature signs of ageing. 

As such, your skin needs that extra support to improve its intrinsic ability to heal and repair itself, improve immunity and be healthy inside and out.  Taking the correct supplements can help you reduce the signs of fatigue and premature ageing – such as fine lines, wrinkles and sagging and also help manage skin conditions such as eczema and psoriasis. Let’s look at some of the best supplements for skin health that will give your skin a youthful, radiant appearance.

Supplements for Skin Health

Vitamin C: Vitamin C is a powerful antioxidant that protects the skin from oxidative damage that causes premature ageing inside out. Vitamin C, as an essential component in collagen synthesis, also helps improve skin elasticity and reduce the appearance of fine lines and wrinkles. In addition, vitamin C improves your skin’s immunity and helps in healthy wound healing. 

Vitamin D3: Studies show that vitamin D deficiency can lead to various skin issues such as dry skin, eczema, dermatitis and psoriasis. Vitamin D3 supplements improve your skin’s immunity, reduce inflammation in the skin and help improve symptoms in various inflammatory skin conditions. 

Glutathione: Also called the "master antioxidant", glutathione has a formidable ability to reduce oxidative damage that causes premature ageing in the skin with signs such as dullness, fine lines, uneven skin tone and sagging. Glutathione supplements brighten the skin, reduce signs of hyperpigmentation and help you achieve an even skin tone. Glutathione is a key player in liver detoxification, and helps remove toxins from the body. This is another mechanism through which it supports skin health and helps you achieve healthy, clear skin. 

Turmeric: Curcumin, one of the most important bioactive compounds in turmeric, has powerful anti-inflammatory properties. Taking turmeric supplements can help reduce skin inflammation and improve skin tone. Turmeric supports the body’s ability to detoxify and flush out toxins that can mess up your skin health in more ways than one. It improves blood circulation, reduces skin dullness and makes your skin clear and blemish-free.  

Sacha Inchi: An excellent source of plant-based omega 3 fatty acids, Sacha Inchi is a powerhouse of nutrients and antioxidants (such as vitamin A and alpha tocopherol, a form of vitamin E) that makes it a very healthy supplement for your skin and hair health. The high content of healthy fats, amino acids, and vitamin E in sacha inchi helps nourish, moisturise and replenish your skin. In addition, vitamin E is a powerful antioxidant that protects the skin from UV damage, reducing the risk of premature wrinkles and other signs of ageing. 

There are other supplements such as resveratrol, biotin and trace minerals such as zinc, iron, copper and selenium that contribute to your overall skin health and appearance. Skin supplements when taken along with a healthy, wholesome and well-balanced diet provide vitamins, minerals and antioxidants that protect your skin from oxidative damage and inflammation, and endow you with a rejuvenated and youthful looking skin.

References:  

Umar et al. Vitamin D and the Pathophysiology of Inflammatory Skin Diseases. Skin Pharmacol Physiol 2018.

Understanding Antioxidants: Protecting Your Body from Oxidative Stress NL-088

Antioxidants are compounds that protect cells and tissues from the damage caused by free radicals. At high concentrations, free radicals cause oxidative damage and inflammation, leading to many chronic health conditions such as heart disease, cognitive decline, obesity, diabetes, vision loss, arthritis and even cancer. Let’s understand how antioxidants work to keep free radicals in check and combat oxidative stress. 

Free radicals, oxidative stress and inflammation 

Free radicals are molecules that are naturally generated as by-products during metabolic reactions. At low concentrations, these molecules are necessary. For example, your immune cells release powerful free radicals to destroy pathogens. Free radicals are also involved in cellular signaling. However, certain factors such as smoking, UV exposure, unhealthy diet, chronic stress, and everyday exposure to chemicals in the form of pesticides, artificial food colouring and air pollution result in the excessive production of free radicals. Unrestricted formation of free radicals creates oxidative stress in the body. 

Our body is well-equipped to manage and repair oxidative damage by several natural defense mechanisms. For example, it naturally produces antioxidant compounds and enzymes that work as the first line of defense against oxidative damage. Your cells make super-powerful antioxidants such as glutathione and superoxide dismutase (SOD), which play a critical role in defusing free radicals as well as regenerating other antioxidants, like vitamin C and E for an added antioxidant boost. 

You also get antioxidants when you consume a well-balanced diet, comprising of fresh vegetables, fruits, herbs and nuts. Vitamins, minerals, and polyphenols found in whole foods work as potent antioxidants, however, excessive generation of free radicals overwhelms the natural mechanisms through which your body scavenges, neutralizes and removes free radicals, thus creating oxidative stress. 

Unchecked production and accumulation of free radicals causes oxidative damage to cells and their fragile structures. Free radicals contain unpaired electrons, which makes them hunt for extra electrons in order to stabilize. That is why free radicals attack nearby healthy cells and cellular structures (proteins, lipids and DNA) to steal their electrons. This disrupts the normal structure and functions of cells and their components – causing inflammation and ageing. We know how oxidative stress and inflammation can initiate the progression of many chronic health ailments such as heart disease, arthritis, type 2 diabetes, depression, cancer, Alzheimer’s and Parkinson’s. 

How do antioxidants work?

Antioxidants neutralize free radicals through a number of mechanisms. For example, antioxidants such as vitamin C and vitamin E donate their extra electrons to the free radicals, effectively neutralizing these volatile molecules. Antioxidants also scavenge free radicals, bind to metals and prevent them from reacting with biological molecules, and even activate pathways that enhances the body’s natural production of antioxidant substances such as glutathione.   

It is true that a well-balanced diet is an excellent source of all kinds of antioxidants that you need to fight and neutralize free radicals, thus restricting oxidative damage and reducing the risk of many chronic health conditions. However, you should consider taking antioxidant supplements that will further reinforce your body’s inherent capacity to fight free radicals and offset oxidative damage. High-quality supplements help boost your immunity, reduce inflammation and reverse nutritional deficiencies.  

Health benefits of antioxidants

1. Reduces inflammation
2. Slows down premature ageing 
3. Supports cardiovascular health
4. Supports brain health 
5. Reduces risk of chronic ailments
6. Helps in weight management 
7. Helps manage depression and anxiety  

References:

1. Rad et al. Lifestyle, Oxidative Stress, and Antioxidants: Back and Forth in the Pathophysiology of Chronic Diseases. Front. Physiol. 2020
2. Juszczyk et al. Chronic Stress and Oxidative Stress as Common Factors of the Pathogenesis of Depression and Alzheimer’s Disease: The Role of Antioxidants in Prevention and Treatment. Antioxidants 2021

The Benefits of Probiotics: Why Gut Health Matters NL-087

Have you ever noticed how poor gut health impacts your mood or worsens your stress? Does it also make you feel more tired and sluggish than usual? Do you experience joint pain and headaches when your gut health is out of balance? An unhealthy gut not only causes digestive issues such as constipation, heartburn or bloating, it may also manifest as other symptoms such as inability to sleep well, fatigue, lethargy, joint pain, skin rashes and allergies, mood changes, sugar cravings and autoimmune conditions. 

A healthy gut plays a critical role in maintaining your overall well-being. Our gastrointestinal system not only controls digestion and helps absorbs nutrients, it also plays a role in immune defense and is directly related to your brain health and influences mood and behaviour. In fact, the gut has its own nervous system, called the enteric nervous system (ENS).  Comprising of more than 100 million nerve cells that line the gastrointestinal tract, the ENS regulates the gut and is also known as our “second brain”. 

Our gut is home to trillions of bacteria and other microorganisms, collectively known as the gut microbiome. This intricate network of microorganisms residing in our gut actively communicates with other body systems and performs many important functions. For example, it helps in the production of essential vitamins, helps process and absorb the nutrients, produces short-chain fatty acids that protect the gut and maintains the integrity of the gut barrier, regulates immune function and helps produce neurotransmitters that regulate mood, appetite, behavior and cognition.  

Probiotics and gut health 

This enormous community of microbes in the gut – a combination of good, bad and opportunistic bacteria – determines how healthy you are. Any imbalance within this community, also known as gut dysbiosis, can give rise to body-wide inflammation and various health conditions such as thyroid issues, rheumatoid arthritis, diabetes, obesity, inflammatory bowel disease, heart disease, dental cavities and more. 

How can you achieve a well-balanced and a diverse gut microbiome that has different species of micro-organisms? Drinking plenty of water, eating healthy with a focus on fresh foods, restricting processed and sugary foods, sleeping well and including fibre-rich foods can positively affect your gut health. You can also significantly improve digestion and gut health by managing your stress levels.  

Adding probiotics in your diet is another effective strategy to maintain your gut health. Probiotics are live, friendly microorganisms that help restore the balance of healthy bacteria and strengthen the microbial community in your gut. Fermented foods such as yogurt, kefir, sauerkraut, buttermilk, miso, natto, kimchi, kombucha and kvass naturally contain probiotics. You can also take high-quality probiotic supplements to maintain your gut health, boost immunity and reduce inflammation.  

Overall Health Benefits of Probiotics

1. Supports healthy immune system
2. Improves digestion and nutrient absorption
3. Reduces inflammation
4. Improves skin health
5. Prevents urinary tract infections
6. Reduces symptoms of Irritable Bowel Syndrome
7. Reduces symptoms of stress, anxiety and depression
8. May help in weight loss
9. May help reduce cholesterol levels
10. Improves skin health
11. Reduces joint pain and inflammation
12. Helps in diarrhoea and constipation 
13. Improves oral heath, reduces bad breath 
14. Improves energy levels  

References:

1. Amrita Vijay and Ana M. Valdes. Role of the gut microbiome in chronic diseases: a narrative review. European Journal of Clinical Nutrition. 2022
2. QX Ng et al. Effect of Probiotic Supplementation on Gut Microbiota in Patients with Major Depressive Disorders: A Systematic Review. Nutrients. 
3. Yadong Zheng. Probiotics Supplementation Attenuates Inflammation and Oxidative Stress Induced by Chronic Sleep Restriction. Nutrients. 2023. 

Top 6 Essential Supplements for Boosting Immune Health NL-086

You need a strong, well-functioning immune system to fight against infections, heal the damage caused by pathogens and recover quickly from an infection, injury or disease. A wholesome, healthy diet of fresh fruits, vegetables, seeds, nuts, herbs and spices contain all the vitamins, minerals and bio-active compounds that keep your immunity in top order. Proper sleep, exercise and healthy stress management also boost immunity. 

Unfortunately, many people struggle to get all the essential vitamins and minerals from their diet. High quality supplements can help fill these nutritional gaps, as well as provide additional support to immune health when you need it. For example, stress, anxiety, age, smoking and lack of sleep make your immune system weak and less effective in handling disease-causing microorganisms. In addition, seasonal changes also challenge the functioning of our immune system, where supplements such as vitamin D and vitamin C can work wonders. Let's look at top 6 essential supplements that will help strengthen and rejuvenate a worn-out immune system.

1. Vitamin C: Vitamin C can affect how your immune system responds at a cellular level. With its ability to support the cellular functions of both the innate and adaptive immune system (for example, it increases the production and functions of various immune cells and antibodies), Vitamin C is easily one of the top vitamins to keep you immune system healthy and active. It can help reduce the severity of a cold and reduce the risk of many infections. In addition, vitamin C is a powerful anti-oxidant that creates a protective skin barrier against external threats (such as pathogens). 

2. Vitamin D: Vitamin D3 is an excellent supplement for your bones and heart health, but it also shines in various other areas, especially in boosting immune health.  Vitamin D keeps your immune system well-balanced as it boosts natural immunity and helps fight respiratory infections, and also regulates adaptive immunity and keeps your immune system from going into an over-reactive mode that can trigger allergies and auto-immune conditions.

3. Reishi mushroom: Reishi mushroom, also known as Ling Zhi is one of the best adaptogens for your immune and heart health. It is loaded with hundreds of bioactive compounds (such as Beta-glucans and ganoderic acids) that work in many ways to boost as well as regulate your immune system. Beta glucans in reishi help fight microbial infections, whereas ganoderic acids help in seasonal allergies, asthma and respiratory disorders.  Reishi is also a good source of immune-boosting minerals such as magnesium, zinc and selenium. As an adaptogen, it helps you manage stress that leads to inflammation and weakens immunity.

4. Magnesium: magnesio is an amazing mineral that supports many life-sustaining functions. No wonder that it also plays a very important role in keeping your immune system healthy. It reduces inflammation, helps manage stress and improves sleep. All of these factors, if not managed well, can suppress your immunity. In addition, it helps the body to absorb vitamin D3 (which boosts immunity), affects immune responses at the cellular level, and helps in proper functioning of enzymes involved in healthy immune system functioning. 
 
5. Turmeric: Turmeric is a well-known spice with amazing anti-inflammatory and immune-boosting qualities. It contains curcumin, a bio-active compound known to strengthen immunity with its incredible ability to reduce inflammation, destroy pathogens, remove toxins from the body and improve gut health. Turmeric also supports your joint and cardiovascular health.

6. CoQ10: CoQ10 is excellent for your heart health, but its role in rejuvenating your immune system should not be under-estimated. Although CoQ10 is found in every cell, it is present in especially high concentrations in organs that have extraordinarily high energy requirements such as heart, liver, kidneys, immune system and the brain. It is also a very powerful anti-oxidant and protects immune cells from the oxidative damage. CoQ10 levels decline as we age and impact energy production that can cause low immunity, premature ageing and fatigue.

References:

1. Johnson et al. Vitamin D: immune function, inflammation, infections and auto-immunity. Paediatrics and International Child Health. 2023.
2. Sunil J. Wimalawansa. Infections and Autoimmunity—The Immune System and Vitamin D: A Systematic Review. Nutrients 2023
3. Ahmad et al. Ganoderma lucidum: A potential source to surmount viral infections through β-glucans immunomodulatory and triterpenoids antiviral properties. International Journal of Biological Macromolecules. 2021 

How to manage recurring sinus infections NL-085 

People who struggle with recurring sinus infections know how difficult it is to live with symptoms that can impact the quality of life. Symptoms such as nasal congestion, facial pressure and pain, constant cough, headache and fatigue can be disabling and make it difficult to sleep, be productive at work, eat well or interact with family and friends. 

Sinusitis is a condition where the lining of your sinuses (air-filled cavities around your nasal bones, eyes, forehead and cheeks) become inflamed. While a bacterial or viral infection is the most common trigger, a sinus infection can also be caused by exposure to environmental pollutants, fungi and allergens. One of the main functions of the sinuses is to produce mucus that keeps the inhaled air warm, moist and free of pathogens. Inflamed and swollen sinuses don't allow the mucus to drain effectively, causing mucus to build-up inside the nasal and sinus cavities. Trapped mucus creates a very conducive environment for germs to grow and thrive, and it also blocks the sinus passageways, causing facial pressure, jaw pain and heaviness in head, among other distressing symptoms. 

In most cases, a sinus infection resolves on its own in time with a good amount of rest and home remedies such as nasal irrigation and steam inhalation. But for people who experience chronic issues (when the symptoms lasts 8 weeks or longer) or recurring infections (when there are recurring episodes within a year with symptom-free intervals), it is very important to find out and address the underlying causes for prevention and effective management.

Why does your sinusitis keep coming back? There can be many reasons behind chronic or recurring sinusitis such as weak immunity, structural abnormalities in the sinuses (nasal polyps and deviated septum), previous sinus surgery, nose injury, chronic asthma and allergies. Getting an accurate diagnosis and understanding the underlying triggers are the key steps in managing your recurring sinus infections. 

There is nothing better than getting good rest as it helps the body heal and recover faster. Nasal irrigation using saline solutions help clear out excess mucus, and warm compresses using a warm washcloth or towel over the face can help relieve some of the pressure on your sinuses. Inhaling steam may also be helpful as it releases the mucus and opens the sinuses, which eases nasal irritation and congestion. If possible, use a humidifier to keep the surrounding air moist, as that can help reduce nasal irritation. If the underlying cause is an allergy, it is best to avoid exposure to indoor or outdoor allergens such as pollution, smoke, dander, mould or dust mites. Smoke is another important risk factor that makes you more likely to develop sinusitis. In fact, even secondhand smoke is detrimental to your sinus health and can exacerbate the symptoms.

Consume a healthy, well-balanced diet to improve immunity and consume anti-oxidants that help reduce inflammation. Garlic, ginger, leafy greens, tea, soups and hot broths are some of the best foods to consume if you are struggling with a sinus infection. It is best to avoid highly processed foods as they promote inflammation and worsen the symptoms. Herbs such as giloy are known to reduce symptoms of hay fever or allergic rhinitis that is caused by exposure to pollen, dust and mould. Turmeric is another anti-inflammatory herb that reduces pain and inflammation and is well-known known for its anti-viral and anti-bacterial properties.

If nothing helps and you find your symptoms getting worse, it is best to see your health care professional. Untreated sinusitis can cause the infection to spread to the surrounding areas such as the brain, eyes and even the lower respiratory tract.