HEALTH & BEAUTY
You&Your health
Vitamins
Now the colder months have arrived, so too has the cold and flu season and, this year in particular, you may be looking for ways to boost your immune system to remain healthy throughout the winter months.
Your immune system is finely balanced to repel bacteria and viruses and a major barrier against these is your gut. That’s why it is important to have a good working digestive system, eat lots of high fibre foods and pro/prebiotics to improve your gut’s friendly bacteria.
For most of us, our diets also ensure we get all the vitamins we need to keep our bodies in nutritional harmony. But during winter, it can be beneficial to take some vitamin supplements to support natural functioning and give your body the boost it needs.
Vitamin A Vitamin A helps the immune system work
properly to fight off infections and illnesses. It also improves vision in dim light and keeps the skin and flesh healthy, particularly the lining of your nose.
Good sources of vitamin A are dairy products such as yoghurt, cheese and milk, eggs, some fortified spreads, oily fish and liver. It can also be found in colourful fruit and vegetables with beta- carotene (think red, orange and yellow) such as carrots, peppers, sweet potato and apricots. Adults need 0.7mg a day for men and 0.6mg a
‘‘Vitamin B12 is hailed as the anti-stress vitamin and could help those who suffer with winter blues or seasonal affective disorder.’’
10
aroundtownmagazine.co.uk Vitamin D
Vitamin D regulates your body’s calcium and phosphate levels which are needed to keep bones, teeth and muscles healthy. Most people get all they need from just 20 minutes in the sun, but during autumn and winter when daylight hours are reduced, the NHS advises a supplement of 10mcg to be taken daily from October to April.
Certain vulnerable groups such as pregnant women, under fives or over 65s should take this all year round. Too much vitamin D could lead to weakened bones, and damage to the kidneys and heart.
Vitamin D can also be found in oily fish, red meat, liver, egg yolks and some fortified foods such as cereals. Those following a plant-based diet are advised to add a vitamin D supplement into their daily routine. If you are vitamin D deficient, you may experience tiredness, bone and back pain, low mood and hair loss.
.day for women – most of which should come from food. Too much vitamin A (over 1.5mg a day over many years) can also be harmful as it could lead to weakened bones, particularly for women who are already at risk of osteoporosis.
Vitamin C
Vitamin C is the main nutrient people think of when it comes to warding off colds. While it can reduce the severity of a cold, it cannot prevent you from catching one. Vitamin C protects your body’s cells, helping maintain healthy skin, bones and cartilage. It also promotes wound healing. Most people link vitamin C to oranges but it can also be found in strawberries, blackcurrants, broccoli, sprouts, potatoes and peppers. Your body doesn’t store vitamin C so you need to include it in your diet every day.
Adults need 40mg a day but any more than 1,000mg can cause stomach pain, diarrhoea and flatulence. Scurvy is caused by a lack of vitamin C, particularly in those with very restrictive diets, and can cause joint pain, bleeding gums, fatigue and skin prone to bruising.
Other useful vitamins
for winter Vitamin B12 is hailed as the anti-stress vitamin and could help those who suffer with winter blues or seasonal affective disorder (SAD). It is found exclusively in animal protein but can be taken in supplement form at 1.5mcg a day. Vitamin E when applied topically can help ease dry and flaky skin caused by harsher winter conditions.
Herbal supplements Rosehip and glucosamine are good to ease joint pain which can be aggravated in colder weather. Echinacea is a natural immune booster and a popular herb of choice to keep colds at bay. Cod liver oil can keep skin supple and improve dryness.
Natural remedies Ginger root when boiled in water can soothe a sore throat and cough. Honey has natural antibacterial properties and can also alleviate a sore throat. Garlic is a natural way to reduce the severity of a cold.
If you are pregnant or have pre-existing conditions, always consult your GP or pharmacist before taking any kind of supplement. Here at Goodmeasure, we have over 30 years’ experience as vitamin specialists and can advise on whether a multivitamin or single supplement would benefit you.
If you have any specific health concerns, please feel free to contact me at Good Measure or email me at
Andrew Watson
andy@thewatsons.co.uk. In future editions of Aroundtown l hope to address your concerns.
With expert Pharmacist Andrew Watson of Good Measure Pharmacy
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