February 2023 - Freshio

Your immune system is your body’s first and second line of defence against viruses, bacteria, parasites, and infection so it makes sense to do everything you can do to support it. Protect your immune system, and it will be able to protect you.

Your immune system is a vast and complex network of cells and organs. It is constantly regenerating and adapting so rather than thinking about boosting your immune system, look at ways to support each part of it. Your body will do the rest.

The immune system is so complex that even scientists don’t really understand how a healthy lifestyle directly affects it. But one thing they all agree on is that having a healthier daily routine will support the individual parts of your immune system. To try and prevent your family becoming ill time and time again, there are some quick and easy ways you can support your immune system:

Eat a healthy diet

A healthy diet that’s high in fruits, vegetables, whole grains, and low in saturated fat will give your immune system the nourishment it needs. Trying to get kids to eat vegetables or things they’ve never tried before can be a challenge so you might want to look at the various supplements available instead.

Adequate fibre and water will also help your gut, which is part of your immune system.

Exercise regularly

Exercise and daily activity help you stay in control of your weight and avoid many lifestyle diseases. And being active is likely to help you deal with depression, low mood, and stress.

Maintain a healthy weight

You shouldn’t be too heavy nor too light – focus on body fat and waist circumference. Body weight and body fat is linked to your risk of lifestyle diseases and diabetes, heart disease, obesity and even some cancers.

Keep an eye on your blood pressure

Blood pressure is a good indication of your body’s health, and your ability to deal with lifestyle stresses. Know what is normal for you and monitor it.

Moderate alcohol consumption and avoid binge drinking

Alcohol can be part of a healthy lifestyle in moderation. Nevertheless, remember that it can contribute to weight gain and can suppress some parts of your immune system, leaving you open to illness and making recovery more difficult.

Get enough good quality sleep every night

Seven to eight hours is ideal but the quality is important too. Sleep is directly linked to good health, lower body weight, less depression, and a healthier diet. The quality of your sleep is just as important as how many hours you get.

Take steps to deal with everyday stress and worry

If you can’t get rid of the source of stress, then find ways that help you relax, unwind, and put things in perspective. Chronic stress is the type of ongoing everyday stress which can make us sick.

We all have busy lives, but if you put your bodies under too much strain then this will have a negative impact on your immune system. While your kids are at school, why not go for a massage? Not only will it help you relax but it could improve your blood circulation.

Be diligent about your health

Go to the Doctor for regular check-ups, and don’t avoid routine appointments. Treat your body well and it will repay you by keeping you fit and healthy for many years to come!

Benefits of Noni Juice

February 7, 2023February 7, 2023 by herbal 0

Complete guide of low blood pressure and what might help

If you experience any of these symptoms regularly, it’s important to talk to your GP to understand the reasons behind these tell-tale low blood pressure signs. It could be there’s medication or lifestyle changes that could help.

You may be relieved to hear that a low blood pressure diagnosis is not in itself often cause for alarm. In fact, low blood pressure can even be seen as a good thing, as statistically you’re at lower risk of heart attack or stroke. But, if you experience the symptoms of low blood pressure persistently, you’ll know all too well how inconvenient and unpleasant the symptoms can be.

Very low blood pressure can be dangerous as it can mean that your body, brain and heart isn’t being supplied with enough oxygenated blood. It can also be an indicator of another medical condition. If you experience low blood pressure, you may want to know why you have it, and what you can do to help alleviate the symptoms.

First things first – what is low blood pressure?

Blood pressure is measured in ‘mmHg’, which stands for millimetres of mercury. Low blood pressure is a reading of less than 90/60mmHg.

The measurement looks like a fraction and represents the pressure inside your arteries created by blood moving around your body. The top part of the ‘fraction’ is systolic pressure – when your heart beats and pushes blood out into your arteries. The bottom part of the ‘fraction’ refers to diastolic pressure – when your heart is resting between beats.

If your blood pressure lies within the range between 90/60 and 120/80, you can be happy that you have a healthy blood pressure. High blood pressure is considered to be 140/90mmHg or higher, whilst low blood pressure is considered to be 90/60mmHg or lower

Why do I have low blood pressure?

As you’d probably expect, there’s a host of potential reasons for low blood pressure. For example, your level of fitness, your genes and diet and the amount you’ve been drinking. Even the time of day can make a difference. Sometimes it’s just the way it is. Or it may be down to a health condition or medication you could be taking.

Talk to your GP and see if you can get to the bottom of the reasons for your low blood pressure. You’ll then have a clearer idea about what, if anything you can or should do to help manage the symptoms

Simple ways to help reduce low blood pressure

Most treatments for low blood pressure rely upon managing symptoms with diet and lifestyle choices. Your GP should be able to help guide you on how to raise your low blood pressure safely and effectively. They may recommend simple steps including:

1. Watch what you eat- From green veg, to vitamin B12 and super cereals, diet is an important factor in helping regulate blood pressure. You could even enjoy tucking in to a traditional tuck shop treat – research suggests that eating small amounts of liquorice can help increase blood pressure. Increasing salt slightly can also offer similar benefits.

1. Start grazing- Swap large meals for smaller, more frequent portions throughout the day. This is especially relevant if you experience postprandial hypotension and typically have symptoms after a meal.

1. Stay seated- Don’t rush to get up from the table after a meal. After you’ve eaten, blood heads to your stomach to help with digestion. Give your body time to readjust and your blood to return to your system.

1. Drink up- Make sure you drink plenty of fluid to keep your body hydrated. It’s best to avoid caffeine and stick to water, or herbal or decaffeinated drinks. And of course, if you drink alcohol, make sure you don’t exceed the recommended daily amount.

1. Stand up slowly – Especially when getting out of bed when you first wake up. Postural hypotension is when you get low blood pressure symptoms when you sit up or stand, so it’s important to be aware of how this affects you. You could even try doing gentle exercise or stretching in bed to help your circulation before you get up.

Can you self-treat my low blood pressure?

When you’ve spoken with your GP and understand the reasons why you’re experiencing symptoms, you can start taking proactive steps to help alleviate your low blood pressure symptoms safely and naturally.

Benefits of Noni Juice

February 4, 2023February 4, 2023 by herbal 0

Ayurvedic Joint Pain Oil – Your Guide to eliminating joint pain.

There are plenty of reasons why your joints could be giving you gyp – and it’s not always arthritis. Find out what could be behind those aches and pains. Are your knees or hips constantly aching? If so, you’re not alone. More than 10 million people in the India have arthritis or other conditions that affect the joints, which can restrict mobility and reduce your quality of life. So, how can you work out what’s causing your joint pain, and – even better – help prevent it? Get the low-down with our guide.

What is joint pain?

A joint is a point on your body where your bones connect and allow for movement. Joint pain is pain experienced anywhere in or around your joints. There may also be stiffness and inflammation, with heat and swelling. Joint pain can be felt as a sharp pain, burning sensation, tenderness or dull ache. Sometimes it disappears after a few weeks, but it can become chronic, lasting years. There are numerous causes, but often it’s a sign of arthritis or injury.

Which joints are most often affected?

Your knees are particularly vulnerable to damage as they support your body weight – for each pound you weigh, your knees endure four pounds of stress!

Other susceptible joints include your hips, shoulders and ankles.

What causes joint pain?

The ends of your bones are separated by cartilage and connected by muscles, tendons and ligaments. Surrounding the joint is the synovial membrane, which produces fluid to help lubricate the joint. Between some joints is a small, fluid-filled sac called a bursa. Joint pain can occur if any of these parts become injured or inflamed.

Common conditions that trigger joint pain

One of the most common long-term joint conditions is arthritis, which causes pain, stiffness and inflammation in the joints.

The two main types of arthritis are:

Osteoarthritis – this is ‘wear and tear’ arthritis, where the protective cartilage lining bones breaks down, causing pain and inflammation, and is more common in older people
Rheumatoid arthritis – this is an autoimmune condition, where the body mistakenly attacks the joints, causing pain, stiffness and swelling. It often feels worse in the mornings

Gout is another type of arthritis that occurs when excess uric acid in the blood leads to tiny, painful crystals forming in and around the joints.

This causes hot, swollen, red joints – especially the big toe.

Other conditions that could cause painful joints include:

Bursitis – when a bursa gets inflamed and causes sharp pain, mainly due to overuse, such as tennis elbow
Lupus – an autoimmune connective tissue condition, characterised by widespread inflammation. The two major symptoms are extreme tiredness, and joint and muscle pain
Inflammatory bowel disease (IBD) – up to 30% of people with Crohn’s or colitis experience joint inflammation, too
Fibromyalgia – this chronic pain condition causes joint pain due to muscle stiffness, but without inflammation
Thyroid conditions – painful joints can sometimes be a symptom of an underactive thyroid, also called hypothyroidism
Psoriasis – psoriatic arthritis is when the symptoms of psoriasis also extend to the joints, causing pain and inflammation

How to treat joint pain

Over-the-counter painkillers can help tackle moderate joint pain but if the pain is severe, or doesn’t subside after a few weeks, see your GP. They can refer you for corticosteroid injectionsor recommend surgery, if necessary. Certain supplements may help, too. Studies show taking omega-3 fish oils can reduce morning stiffness in those with rheumatoid arthritis,while a 1991 trial published in Clinical Therapeutics found a topical cream containing capsaicin, extracted from chillies, can ease joint pain. Researchers from the University of Miami also found that osteoarthritis patients taking ginger for six weeks experienced less pain. There are a number of lifestyle changes that you can make to tackle painful joints.

Lifestyle changes to tackle joint pain

Thermotherapy- Hot compresses can ease stiffness, while ice-packs soothe inflammation and pain

Wearing supportive shoes- This puts less stress on ankles and knees

Losing weight- If you’re overweight or obese, maintaining a healthy weight reduces pressure on hips and knees

Keeping active- Exercise can improve flexibility and strengthen the muscles supporting joints

Reducing inflammatory foods- Sugar, alcohol, carbohydrates and too much vegetable oil/omega-6 oils may be a possible cause of inflammation, leading to conditions such as heart disease and arthritis

Vitamin C is the weapon to make your immune system strong