Positive Health Online

The Stress-Gut Cycle – Could Your Gut Be Making Stressful Days Harder

Feeling stressed? Anxious? Worried? This won’t just have a potential impact on your mood, productivity and sleep, but it could have an impact on your gut too.

According to real-world research commissioned by PrecisionBiotics - the smart brains behind a range of targeted, and scientifically-studied probiotic supplements, a staggeringly high 99% of adults surveyed are convinced that stress and anxiety affects their digestive and gut health.[1] But, an average of 40% of adults say they feel stressed[2] every week and 46% experience it daily, which doesn’t bode well for our guts.

Dr Nisa Aslam, GP and adviser to PrecisionBiotics says that there is a connection between the gut and the brain. “The gut is often called the ‘second brain’, because the gut and brain are interlinked by various pathways and they are constantly communicating. We are starting to realise the implications of this cycle of stress and sub-optimal gut health.

“Occasional stress and anxiety can also influence gut health by affecting the gut microbiome,  which is the collection of trillions of bacteria in the gut. This stress and anxiety can impact the levels of beneficial bacteria in the gut; it’s a catch 22 for a lot of people.”

When Brits were asked how their gut issues affect their day-to-day life, 54% said they had less energy, 34% feel they can’t eat what they want and a quarter don’t want to exercise. Nearly half (44%) of adults said that they suffered from bloating, while 29% are faced with stomach cramps and pain and 31% suffer from frustrating diarrhoea.

Research has found that stress increase gut permeability and allow bacteria to seep into the bloodstream, where it triggers an inflammatory response. [3]

Plus, Suzie Sawyer, clinical nutritionist and advisor to PrecisionBiotics® says: “Stress and anxiety can lead to poor sleep, and then unhealthy food choices, [4]  which in turn can affect gut health. Researchers have even identified a link between irregular sleep patterns, which have been connected to a host of health issues, and harmful gut bacteria.”[5]

So essentially, while stress has been shown to have a direct impact on the gut, there’s also a whole host of other stress-related factors which play their part.

But, several studies show that changes in gut bacteria can increase or reduce the risk of anxiety.[6]. In fact, 95% of the body’s serotonin - the happy hormone - is produced in the gut.”[7]

Dr Nisa Aslam says it’s vital to reduce stress, and in turn, minimise the impact on your gut.

Here are 4 ways to beat stress and fight against the gut-brain battle

#1. Get to bed: Poor sleep[8] has been associated with poor gut health. And stress can impact sleep.

Dr Nisa Aslam says: “It’s a bad cycle. Sleep is vital for so many elements of good health. So, make it a priority. Aim to go to bed and wake up at similar times, giving yourself a good seven to nine hours in bed to sleep. Remove technology from your room and wind down beforehand so your body can settle. Don’t go from doing a high stress task to then going to bed- you just won’t relax like you need to.”

#2.Take time out: Suzie Sawyer says: “If you’re on the go 24/7, barely taking a second to relax, then you might end up stressed and anxious with levels of your stress hormone cortisol, sky high. This can then lead you to eat high sugar, unhealthy foods which your gut won’t like.”

 Take time to read a magazine with your feet up, cook a meal without distractions such as the TV or your phone, read a book before bed or go for a walk around the block, away from your emails.

#3. Eat mindfully: How many times have you wolfed down your food when you’re under pressure with a deadline or in a rush to get out of the house?

Your gut won’t like this, so instead, try mindful eating. 

Dr Nisa Aslam says: “Make sure you’re sitting at a table when you eat, without technology. Chew your food properly, aiming for 15 to 20 chews per mouthful and slow down your eating. Try putting your cutlery down between mouthfuls as this forces you to slow down.”

#4. Be supplement savvy:  Only 22% of Brits take a probiotic supplement, but Dr Nisa Aslam says: “There is no doubt that probiotics  – beneficial bacteria – have the potential to transform our health and wellbeing. However, it is essential to look for a probiotic which includes scientifically studied strains that demonstrate they can help with your specific symptoms such as bloating or constipation. When you need results, look for the science in every strain.”

Dr Nisa Aslam recommends PrecisionBiotics®. “There’s a huge range in the quality and efficacy of different products. To cut through this confusion, look for a brand that is backed by science and rigorous clinical trials, such as PrecisionBiotics®.  Each product delivers the  live probiotics that will survive stomach acids and reach the gut in the numbers needed to get to work restoring and resetting the microbiome.”

Alflorex® Original is a one-a-day daily gut health supplement  packed with 10^9 live Bifidobacterium longum 35624^™  bacteria, a clinically studied strain which mothers pass to their infants. For a  chewable tablet, try Alflorex® Chewable, which delivers the same bacterial strain of Bifidobacterium longum 35624.

For children age 3 and up, Alflorex® Children 30 Powder Sachets  delivers 1 x 10⁸ (1 billion Colony Forming Units (CFU) of live Bifidobacterium longum 35624 in an easy to dissolve powder with a hint of vanilla flavour.

Alflorex® + Calcium A Daily Gut Health Supplement, combines 10^9 live Bifidobacterium longum 35624^™  with 120 milligrams (mg) of calcium. Dr Nisa Aslam adds: “Calcium supports normal function of digestive enzymes and a healthy digestive system.”

Suzie Sawyer adds: “Alflorex® Dual Action Daily Gut & Brain Health Supplement has around 1 billion bacteria from the Bifidobacterium longum strains 35624^™  and 1714^™, plus 120mg of calcium, 6mg of pantothenic acid and 1.4mg of vitamin B6 for extra health benefits.” Vitamin  B6 helps to reduce fatigue, supporting your energy levels throughout the day.

Dr Nisa Aslam says: “We now know the importance of the gut-brain axis, and how having a healthy gut microbiome can help support our mental health and our ability to cope with the stress and pressures of modern life. Plus, a healthy gut can simply make us feel more comfortable. Probiotics and other dietary and lifestyle interventions, offer so much support to help take control of our gut health and reduce the distress that poor gut health can have on our life.”

References

1.  A Perspectus global omnibus survey of 1031 UK adults, data on file 
2.   https://yougov.co.uk/society/articles/50248-what-has-five-years-of-measuring-britains-mood-weekly-shown
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7213601/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7052994/
5. https://www.kcl.ac.uk/news/irregular-sleep-patterns-harmful-gut-bacteria
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10146621/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5526216/#
8. https://www.kcl.ac.uk/news/irregular-sleep-patterns-harmful-gut-bacteria

Media Contact and Information

Paula Figgett <paula@junglecatsolutions.com>

Period Keeping You Awake? 5 Simple Ways to Sleep Better

Danielle Letherby, Nutrition Expert at vitamin and supplement brand Nature’s Best reveals five things to try when your period is making it harder to fall asleep or stay asleep. 

1. Keep Your Bedroom Cool 

“Feeling hotter than usual can make it much harder to settle down at night, especially when you’re already uncomfortable during your period, and even more so if you’re a heavy bleeder. 

“Your body naturally needs to cool down slightly as you prepare for sleep, so keeping your bedroom cool, well-ventilated, and comfortable can make a real difference. 

“Choose breathable pyjamas and bedding, and open a window or use a fan if your bedroom feels warm. You can also try having a cool drink or damp flannel nearby in case those hot flushes at night wake you up.” 

2. Don’t Try to Sleep Through your Period Pain at Night 

“Cramps can make it difficult to find a comfortable sleeping position, but trying to sleep through the pain isn’t always realistic. 

“Gentle movement before bed, such as stretching or a short walk, may help you relax and ease some of the tension you’re holding in your body. 

“A warm bath or shower can also be a useful part of your bedtime routine, helping you unwind while providing soothing warmth when you’re experiencing cramps. 

“However, if your period pain is severe, gets worse over time or stops you from carrying out your normal activities, it’s important to speak to your GP.” 

3. Cut Back on Refined sugar S

“When you’re approaching or going through your period, it can be really tempting to reach for chocolate or a sugary dessert after dinner. While these foods can be comforting, it’s worth being mindful of how much refined sugar you’re having, especially in the evening. 

“Some people find that cutting back on refined sugar in the days leading up to and during their period helps them manage symptoms such as cramps and bloating. 

“Large amounts of sugary foods can also cause fluctuations in blood sugar, which isn’t ideal when you’re trying to settle down for the night. 

“You don’t need to completely avoid sugar, but if you’re struggling with cramps and poor sleep, reducing it slightly could be a simple change worth trying.” 

4. Be Mindful Of Caffeine Later in the Day 

“You may feel more tired than usual during your period and reach for an extra coffee or energy drink to get through the day, but caffeine later on can make it harder to wind down at night. 

“Try to keep caffeinated drinks to the morning or earlier in the day, especially if you’re already struggling with sleep.” 

5. Find a Comfortable Sleeping Position 

“Bloating and abdominal discomfort can make your usual sleeping position feel completely different during your period. 

“Try experimenting with different positions to find what feels most comfortable. Some people find lying on their side with a pillow between their knees helps them feel more supported, while others prefer sleeping on their back with a pillow underneath their knees. 

“There isn’t a single ‘correct’ position, so focus on what helps you feel most comfortable and takes pressure away from areas that are feeling especially sensitive.” 

Contact and Media Information

Danielle Letherby, Nutrition Expert Nature’s Best

https://www.naturesbest.co.uk/products/night-night-magnesium

"Erica"   erica.botchway@jbh.co.uk

Could What You Eat Impact Your Risk Of Cystitis?

If you have ever experienced the burning, urgent need to pee and the discomfort it brings, you are not alone. It is estimated that around a third of females will have experienced cystitis by the time they reach the age of 24[1],  and overall, one in three women will go on to suffer recurrent cystitis.[2]

Dr Emma Derbyshire, public health nutritionist and advisor to Effercitrate Tablets explains: “UTIs are one of the most common health ailments that people present with at GP surgeries or pharmacies (and account for 23% of all infections)[3].

“And what you eat, or don’t eat, could play a major role in helping to minimise your risk of developing cystitis and in helping to manage.”

Here, in this e-news we take a look at some of the bladder baddies and bladder besties to help when it comes to dealing with cystitis.

Bladder Tormentors: Trigger Foods

For those who experience recurring cystitis, they probably know there are certain trigger foods and drinks that can aggravate their bladder, and they know what they should be avoiding. Dr Emma Derbyshire notes: “Some of the main culprits include foods such as:

• Spicy foods
• Alcohol
• Artificial sweeteners
• Processed foods

 Bladder Besties: Soothing Foods

On the other side of the plate, there are food and drink choices that can help with keeping the body healthy and help calm the symptoms of cystitis. Dr Emma Derbyshire notes further: “These include:

• Water-rich fruits like pears, blueberries and watermelons
• Protein-rich foods
• Whole grains
• Vegetables
• Herbal teas (chamomile or marshmallow root)
• Probiotic-rich foods (yoghurt, kefir, and fermented vegetables) support gut and urinary health by promoting good bacteria, which may help ward off infection
• Plain water (for keeping hydrated and flushing out bacteria)

“Essentially, cystitis is caused by an infection, so it is important to keep your immune system healthy.” Dr Derbyshire continues: “Several vitamins and minerals, including vitamins A (including beta-carotene), B6, folate, B12, C and D, and the minerals zinc, selenium, iron and copper, are important for immune function.[4]

“Omega-3 fatty acids, found in oily fish like sardines, are also important for our immune health.

“Eating a healthy, balanced diet, rich in fruit and vegetables, with lean proteins and wholegrains, can help to keep your immune system healthy and strong, and more able to fight off infections such as cystitis.”[5]

What’s the Deal with Cranberry Juice?

Dr Emma Derbyshire details: “Cranberry juice is sometimes recommended to help ease cystitis because it has been suggested it helps by reducing the adhesion of Escherichia Coli bacteria to the urinary tract.[6] Without adhesion, the bacteria cannot infect the urinary tract.

“There is debate over the evidence, but the research is very inconclusive, and the amounts required are poorly defined. There is also very little evidence to suggest that cranberry juice eases symptoms or treats cystitis once the infection has started.”

What is Cystitis?

Cystitis is typically caused by a bacterial infection of the urinary bladder.  It is a term used to describe a collection of urinary symptoms, including pain and/or burning when passing urine (dysuria), passing urine more frequently than usual and/or having the urge to pass urine frequently.

The acidic urine produced as a result of a bacterial infection is thought to be what causes the pain and/or burning when having a wee, which is a common symptom of cystitis. One in three women,[7] will have recurrent cystitis. It is more common during pregnancy, in women who are sexually active and after menopause.

Dr Emma Derbyshire explains: “Women are particularly susceptible – in fact, 30 times more susceptible than men – due to the proximity of the rectum to the urethra (the tube which empties urine from the bladder and through which urine leaves the body).

“The urethra is much shorter in women than it is in men, so the passage of bacteria is easier. The process of infecting the urethra and bladder is also facilitated by sexual intercourse.”

Alongside burning or stinging when you pee, other cystitis symptoms can include:

• Needing to pee regularly, but passing only a little or no urine
• Cloudy, dark or strong-smelling urine
• Pain in the lower tummy
• Incontinence
• A high temperature (fever)
• Generally feeling more tired than usual or unwell

Tackle Cystitis Quick

If you do get cystitis, don’t panic. Effercitrate Tablets are effervescent tablets which can help alleviate the symptoms of cystitis. They contain Potassium citrate and Citric acid. Potassium citrate in these tablets makes the urine more alkaline, which helps soothe the bladder and urethra lining, helping to relieve the discomfort caused by the infection swiftly In a lemon and lime flavour, the Effercitrate Tablets are palatable and easy to take which is vital for those suffering from cystitis. Plus, these tablets don’t require a prescription.  Always read the label.

Simply dissolve two Effercitrate Tablets into a glass of water (this is where the ingredients become active and do their job). Drink the pleasant lemon and lime solution. Relief provided from the burning irritation and discomfort caused by cystitis. Always read the label.

See your GP If:

• Your symptoms don’t improve within a few days.
• You get cystitis frequently.
• You have severe symptoms such as blood in your urine, a fever or pain in your side.
• You are pregnant and have symptoms of cystitis.
• You are a man and have symptoms of cystitis. Cystitis is much rare in men than in women and can be a sign of more serious problems such as kidney or bladder stones or prostate problems.
• Your child has symptoms of cystitis.

Further Information

Your GP may test a sample of your urine to confirm a diagnosis of infection.

For more information visit www.effercitrate.co.uk.

References

1. www.ncbi.nlm.nih.gov/books/NBK482435 /
2. https://cks.nice.org.uk/topics/urinary-tract-infection-lower-women/background-information/prevalence/
3. https://patient.info/doctor/urinary-tract-infection-in-adults
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC7019735/#:~:text=Immune%20support%20by%20micronutrients%20is,C%20and%20D%20and%20zinc .
5. https://www.bupa.co.uk/health-information/urinary-bladder-problems/cystitis
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC3684265/#:~:text=Conclusions,in%20a%20dose%20dependent%20relationship
7. https://cks.nice.org.uk/topics/urinary-tract-infection-lower-women/background-information/prevalence

Media and Contact Information

Paula Figget  paula@junglecatsolutions.com   

The Gender & Regional Divide in UK Senior Fitness

With the UK’s ageing population prioritising longevity, new data has found that there’s been an increasing shift in public interest towards staying active in later life. Google searches for ‘strength training for seniors’ have surged 5000% over the last five years, while searches for ‘balance exercises for seniors’ have risen 700%. 

New data analysis by GymEquipment.co.uk however has found a disconnect between interest and actual activity levels, proving there is still room for improvement in normalising active ageing. Active Ageing report

Key findings from the Active Ageing report  Active Ageing report include:

• The age drop-off: While 72.6% of 19–24-year-olds in England meet recommended activity levels, this drops to 56.2% for ages 75–84, and falls to just 32.4% for those 85 and over;
• The gender activity gap widens with age: Inactivity among women almost doubles in later life, rising from 23% (ages 55–64) to 43% for women aged 75+;
• Regional and socioeconomic disparities: One in four adults in the North East (25.2%) are physically inactive, compared to 21.8% nationally. Furthermore, inactivity in the most deprived areas (35.3%) is double that of the least deprived (16.1%);
• The actual cost of inactivity: Hip fractures alone cost NHS England North approximately £2.3 billion a year (£6 million per day) – a cost that can be mitigated by helping to reduce fall risks with regular strength and balance exercises.

Commenting on the data, Will Broome, Director at GymEquipment.co.uk, said:

“The data tells us two things: there is growing interest in staying active as we age, but there is still a significant gap between that interest and actual activity levels. For gyms, the opportunity is to make exercise feel more accessible throughout later life. That means thinking carefully about equipment, the environment and the support available to members, so people can build confidence and continue exercising as their needs change.”

"It's something gyms should be thinking about now, rather than treating it as a specialist area for the future. The right equipment and layout can make a gym more approachable for people at different stages of life, while good support can help members build confidence and keep coming back. It’s about creating flexible spaces that work for a wider range of people, rather than designing a gym around one type of user.”

The report also highlights how traditional exercise environments could be leaving this demographic behind due to gym intimidation, lack of specific support and unfamiliar machinery which can all be remedied with some practical, age-friendly adaptations. 

The full report is available here: https://gymequipment.co.uk/blog/the-active-ageing-report-how-exercise-is-changing-the-way-we-age

Editor’s notes

About GymEquipment.co.uk
Established in 2012, GymEquipment.co.uk  is a trusted fitness equipment supplier and design specialist. With over 30 years of combined experience in the industry, the team’s expertise and knowledge has helped customers up and down the country to create first-class functional fitness spaces. The company supplies premium-quality exercise equipment to both residential and commercial gyms, working on anything from gyms for offices, schools, and colleges to hotels and yachts. They work with established interior designers and architects to ensure that each gym is designed to the highest standard.

Further Information and Media Contact

Rebecca Birkbeck <rebecca.birkbeck@glass.digital>

Head of Outreach @ Glass Digital
Tel: 0191 338 6903

Active Ageing report

Natural Toxin Free Hair Care and Healthy Scalp

Welcome back to Season 5 - Meet the Pioneers!

This week, we are delighted to welcome Tabitha James Kraan - a pioneering organic hairdresser and creator of award-winning natural and organic haircare products.

What if having beautiful, healthy hair was less about constantly fixing, washing, and styling it and more about understanding what your hair and scalp actually need?

Tabitha has spent decades challenging conventional approaches to hairdressing and encouraging us to look at haircare as an important part of our toxin free whole-body wellbeing. Her journey into organic haircare began in 1999, when being pregnant prompted her to question what toxins she was putting onto her own scalp, and importantly, what she was exposing her salon clients to. This led her to completely rethink her approach to hairdressing and ultimately to create her own organic haircare products.

In this fascinating conversation, Tabitha shares her passion for natural beauty, organic hair products, scalp health and sustainable hairdressing, and explains why she believes we need to completely rethink the way we wash and care for our hair.

In this episode we explore:

• Absorption of hair products and dyes through the scalp
• Oil balancing, gentle cleansing and moisture layering
• Why beauty can be both luxurious and environmentally conscious
• Tabitha's journey from traditional hairdresser to pioneering organic hairdresser

For anyone experiencing dry hair, oily hair, an irritated or itchy scalp, thinning hair, ageing hair or simply wanting to move towards a more natural beauty routine, this episode offers plenty to think about. So, if you love natural health, organic beauty, sustainable living, healthy ageing and simple ways to care for yourself more consciously, this is an episode not to miss.

Listen now: Natural Hair Care, Healthy Scalp and Beauty from Nature with Pioneer Organic Hairdresser Tabitha James Kraan

Find out more about Tabitha James Kraan and her organic haircare philosophy:  

www.tabitha-jameskraan.com. To buy Tabitha’s products AND support the Podcast go to www.aliveandlovingit.org/marketplace

Are you ready to Go Deeper?

If you enjoyed hearing from our inspiring  guests and would like to learn more about how you can meet them and get involved, head to our Go Deeper page. Here, you can learn about how each Go Deeper member works, what they can offer you, and any exclusive discounts or bonuses they are offering to our Alive and Loving It community.

We’d love to hear what resonates with you: simply write to support@aliveandlovingit.org to share your thoughts

Tuesday October 20th - Episode 53

In next week’s episode of Alive and Loving It, we can’t wait to introduce you to Dr Jude Currivan: cosmologist, quantum physicist, author, futurist and member of the Club of Rome. We invite you to join us our for a far-reaching conversation about consciousness, spirituality, science, artificial intelligence and what it means to be human existing in a unified field of love.

Our conversation raises an urgent question: what kind of intelligence are we creating, and what worldview are we giving it

We talk about:

• Consciousness, intuition and non-local awareness
• The relationship between love, vitality and consciousness
• The Club of Rome and whole-system thinking
• Vision, reverse visioning and creating the future
• Love as our connection to a living and loving universe
• Win-win-win thinking and the Elohim Game
• Tune in next week for the full episode

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Click here to join Patreon as a Member and choose a monthly donation level that is right for you. Guardian Patreon members will receive wonderful extra content as a big thank you from Rosy, Karen and the Go Deeper Team for helping to make our dedicated work sustainable.

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Media Contact and Further Information

Rosy Daniel <rosy.daniel@healthcreation.co.uk>