Health & fitness
Extra iron to boost energy, zinc to fight infections & other supplements that will give your health a boost this autumn
WHILE enjoying the last burst of summer sunshine, it’s natural that you might start to feel a bit glum.
Believe it or not, today marks the first official day of autumn.
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And with the changing seasons it can be hard to keep energy levels high, boost your mood and fight off the inevitable bugs circulating now the kids and grandkids are back at school.
While diet goes a long way to keeping your health and wellbeing in tiptop shape, most of us are not consistently hitting recommended dietary guidelines such as getting your five portions of fruit or veg a day.
If that sounds like you, supplements can give you an added boost.
And at this time of the year, there are a few key ones that are worth considering.
Here, the experts give their verdicts . . .
AVOID COUGHS AND COLDS
THE wave of coughs, colds and sniffles is just around the corner, so Rob Hobson, registered nutritionist at Healthspan UK, recommends upping your intake of vitamin C.
A study found that taking at least 1g of the supplement daily significantly reduced the severity of a common cold by 15 per cent.
Rob explains: “Vitamin C supports the immune system by protecting cells from damage by free radicals which may lead to weakened immunity, making you more prone to infections.
“Vitamin C also enhances the production and activity of immune cells such as lymphocytes, phagocytes and natural killer cells responsible for detecting and destroying infectious pathogens, such as viruses and bacteria.”
Eat red peppers, citrus fruits, strawberries, kiwi, broccoli and tomatoes for vitamin C.
Dimple Varu, lead pharmacist at The Naked Pharmacy, warns children can experience eight or more colds per year, and it’s likely that two or three of these will occur in the first month back to school.
She says: “Zinc plays a key role in the production and activation of T-cells, essential for the body’s defence against infections.
“Take it with a meal to prevent potential stomach upset and avoid taking zinc at the same time as calcium or iron supplements, as these can interfere with zinc absorption.”
BOOST ENERGY
LESS daylight and colder temperatures may leave you feeling lower in energy.
But don’t dismiss the possibility of an iron deficiency.
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Even slightly low levels of iron can leave you zapped with women being more susceptible than men.
Rob says: “Iron helps produce haemoglobin, a protein in red blood cells that transports oxygen throughout the body.
“Low iron levels can put you at risk of anaemia, characterised by fatigue, weakness, and a reduced ability to fight off infections, all contributing to low energy levels.”
Taking ibuprofen, stomach ulcers, inflammation of the bowel, piles and heavy periods are all causes of iron deficiency.
If you have concerns, Rob advises seeing your GP who can confirm or rule out iron deficiency.
They can prescribe iron tablets, usually ferrous fumarate.
Rob says: “Iron is best absorbed on an empty stomach, ideally in the morning.
“Avoid consuming calcium-rich foods or supplements or drinking tea and coffee with your iron supplement as they can all interfere with iron absorption.”
You can also take an iron supplement if you are worried you are at risk.
Enjoy iron rich foods too such as red meat, poultry, seafood, beans, lentils, tofu, spinach and fortified breakfast cereals.
SUPPORT LOW MOOD
WE’RE all braced for shorter days in autumn, but that doesn’t mean the body is.
The shift in daylight hours may disrupt the body clock and as a result, lower levels of the happy hormone serotonin, leading to tiredness, less motivation and a lower mood.
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Dimple says: “This reduction is often linked to seasonal affective disorder but can affect other mood disorders as well.
“Research suggests that omega-3s, particularly EPA, may improve mood and lower the severity of depression by modulating the inflammatory response and enhancing the efficiency of serotonin.
“Take an omega-3 supplement that contains EPA and DHA with a meal that contains fat, such as avocado, to help enhance absorption.”
Omega-3 fatty acids are found in oily fish, such as salmon, mackerel, and sardines.
Plant-based sources include flaxseeds, chia seeds and walnuts.
BONES, MUSCLES AND JOINTS
COLD, damp weather can affect joint stiffness, particularly for those with arthritis or other musculoskeletal conditions.
Vitamin D is essential for calcium absorption, which is vital for maintaining bone density.
Dimple says: “It also helps alleviate joint pain and muscle discomfort by supporting muscle strength and coordination.
“A deficiency in vitamin D can lead to muscle weakness and pain, especially in the lower back and legs.”
Our main source of vitamin D is the sun, hence why, during the winter, the NHS recommends that everyone take a vitamin D supplement containing at least 10 micrograms (mcg) of vitamin D every day from October through to March.
These are best taken in the morning or early afternoon, with a meal that contains fat.
Dimple says: “The richest dietary source is oily fish.”
SKIN
THE season change can cause dry and irritated skin, worsening conditions like eczema.
Switching the central heating on can also dry out skin.
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Dimple says: “It’s important to stay hydrated and moisturised from the inside out.
“Vitamins A, C, D, E, zinc, selenium and omega-3 fatty acids all support skin health.
“They support collagen production, protect against UV damage and other causes of oxidative stress, reduce inflammation, promote skin cell regeneration and maintain hydration by ensuring healthy skin cell membranes.”
A multivitamin, taken any time of day, is a great way to ensure you are getting enough of these nutrients.
Foods to consider include carrots and sweet potatoes, rich in vitamin A, nuts, spinach and sunflower seeds (vitamin E), and Brazil nuts, seafood and eggs (selenium).
ANXIETY AND STRESS
CHRISTMAS may be three months away but for many, the lead-up is a particularly stressful time.
Herbal supplements such as rhodiola, a herb that grows in mountainous regions of Europe and Asia, may support your health.
Dr Chris Etheridge, medical herbalist and chair of the British Herbal Medicine Association, says that rhodiola is known as an adaptogen — a natural substance proven to protect your mind and body from the damaging effects of stress.
Although rhodiola is a safe herb to take if used correctly, Dr Etheridge says it’s best avoided by those with autoimmune diseases such as rheumatoid arthritis.
Womens Workouts
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Womens Workouts
30 MIN KILLER HIIT Full Body Workout – No Equipment, No Repeat, Advanced Home Workout
SWEAT & SHRED 2022 KILLER #HIIT! Let’s go! 30 Minutes of Killer High Intensity Work to BURN calories and body fat and SWEAT buckets! Team Grow you’ve got this! At the end you’ll feel strong and unstoppable!
♥︎ Workout Details
▸ Full Body Cardio, HIIT Workout
▸ Level: Intermediate, Advanced
▸ Time: 30 Minutes + Cool Down
▸ Equipment: No Equipment
♥︎ Workout:
▸ 00:00 – 31:05 Workout 50 sec on, 10 sec off
Walk Out + Overhead Reach
Good Morning + Squat
Bear Walk Out
Squat + Toe Tap
Half Burpee + 4 Jumping Jacks
Pop Squats
High Knees
Low Plank Climbers
T Rotation Push Ups
Jumping Jack + Punch
Crab Toe Taps
Squat Pulse + Heel Tap Jump
Mountain Climbers
Rope Jumps
Reverse Lunges
Pike Push Ups
Shoulder Taps
Squat Jacks
Low Skater Jumps
In Out Jumps
Squat + Heel Tap
Plank Butt Kicks
Tuck Ups
Russian Twists
180 Degree Burpees
Commando + Plank In Out Jump
Side Plank Rotation + Crunch
Plank Jacks
Reverse Plank Climbers
Reverse Burpee
Squat Burpees
▸ 31:05 – 35:33 Cool Down 30 sec on, 10 sec off
Shoulder Stretch Right Arm
Shoulder Stretch Left Arm
Upper Body Opener
Forward Fold
Quad Stretch Right Leg
Quad Stretch Left Leg
Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.
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D I S C L A I M E R
If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.
This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.
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Womens Workouts
Top Glutes Exercises for a Stronger, Toned Booty! 🍑#BootyWorkout #LowerBodyStrength #GlutesWorkout
Want to tone and strengthen your glutes? Try these quick and effective glutes exercises! 🔥 Perfect for building strength and sculpting your lower body, whether you’re at home or in the gym. Add these moves to your routine for amazing results! 💪 Let’s get those glutes working!
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Walk 5000 steps at home with this at home 30 minute indoor walking workout. Suitable exercise for beginners, seniors and women over 50. This workout is challenging but doable and if you repeat twice you will complete your 10,000 steps for the day! Walk for weight loss and to burn belly fat, to get fit and feel good!
This 30 minute 5000 STEPS workout is part of the fabulous50s SUMMER BODY 14 day challenge. Click the link here if you would like to take part and best thing is the challenge is completely free!
⬇️ https://fabulous50s.com/summer-body-challenge/ ⬇️
**Notes about this workout**
We speed up at the very end of the workout and work at 100% intensity, and by doing this we will be guaranteed to continue burning calories well after the workout is complete. This method is very helpful if your goal is to lose weight.
Recording steps will be different for each person based on the device you use to count The new step trackers account for variants in walking because not every step is equal!. There are many variants in recording steps, for example: If you casually walk from the kitchen to the bathroom you may take 30 steps…But if you dance your way to the bathroom and use your weights too, your device will register more than 30 steps. 30 slow steps is different to 30 running steps, 30 steps on a treadmill with 0 incline, is different to walking 30 steps on a treadmill with a 15 incline.
The goal is to add energy and a small degree of challenge to your steps. By doing this you will feel energised and reset your nervous system so your body can function more efficiently.
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Using weights is a great way to build strength and increase the intensity of your workouts. Try this full body dumbbell HIIT with me and let me know how you did.
I’m using a pair of 12kg dumbbells working for 35 seconds and resting for 25 seconds
3 rounds
DB Squat leg raises
DB Shoulder press
Mountain climbers
DB Curtsey lunges
Bicep curls
DB side lunges
High plank shoulder and knee taps
DB Squat hold
Push ups
High knee sprint
—–
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