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
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.
Welcome to fabulous50s! Here you will find content that relates to how to look younger, mature skincare, anti aging, wrinkles, how to dress over 50, style, fitness, health and beauty over 50. All the videos here have you, a mature Woman in mind and if you have any questions or video suggestions for mature Women, please feel free to leave your comment below.
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💪7 DAY WORKOUT CHALLENGE FOR WOMEN OVER 50💪
https://fabulous50s.co/challenges/
🔥14 DAY WORKOUT CHALLENGE FOR WOMEN OVER 50🔥
https://fabulous50s.co/14-day-challenge/
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**Disclaimer: Information provided in this video is of a general nature only and is for entertainment/educational purposes. We strongly recommend that you consult with your physician before beginning any exercise program. Performing any of these exercises is done so at your own risk.***
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#fabulous50s #walkathome #5000steps
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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
—–
The Body Coach App – https://thebodycoach.com/
Instagram – https://www.instagram.com/thebodycoach/
Twitter – https://twitter.com/thebodycoach
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Health & fitness
My beautiful babies were BOTH diagnosed with cancer after I spotted bloated tummy… I was told to have ‘one last cuddle’
HAVING one child with cancer would devastate the lives of any family but mum Claire Bicknell faces the horror of two diagnoses.
Her daughters Kaiah, five, and two-year-old Maggie Mae have both beaten totally unrelated versions of the disease – but each faces a high risk of their cancer returning.
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Claire, 36, of Eastwood, Notts, said: “We have been hit by what is literally a stroke of bad luck.
“There’s not a day goes by when I don’t think, ‘Why us? Why my babies?’”
The family were dealt their first blow in July 2019 when Claire became worried about Kaiah’s bloated stomach at five months old.
“It sounds strange but she looked like a little frog,” says Claire. She had her upper body, then she had this very rounded stomach, then her bum and legs.
“Her tummy was always hard and I kept taking her to the GP because instinct told me something was wrong. Then one day I took her out of the car seat and she visibly winced.”
Kaiah was eventually sent to Nottingham’s Queen Medical Centre where paediatricians told Claire her daughter had a childhood kidney cancer called bilateral Wilms tumours.
Claire said: “When the doctors told me I just couldn’t get my head around it. I made this guttural noise that I’ve never heard before, a noise that came right from my gut.
“I was so scared we would lose her.”
‘What have I done?’
Claire and partner Liam, 29, watched helplessly as Kaiah went through a gruelling year of chemotherapy which made her violently sick.
“She was so poorly during chemo that by seven and a half months old, she knew how to grab a sick bowl and vomit in it. It was awful,” said Claire.
Kaiah underwent two operations to remove most of her kidneys and now has the tissue of just one remaining.
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She will need a transplant in the future, and doctors have warned the family there is a 40 to 50 percent chance the cancer will come back, potentially in another part of the body such as the spleen or bladder.
Just as they got used to life looking after Kaiah, Claire fell pregnant with Maggie Mae, who she knew would have Down’s Syndrome at birth.
In July 2022, she gave birth to her bundle of joy who came “kicking and screaming” into the world but, within hours, Claire’s life collapsed for a second time.
She said: “When Maggie Mae was born, the doctors said she was very anaemic and took her away to give her oxygen.
“They came in a couple of hours later to say she had to be ventilated, then again later that morning to tell us she had cancer.
“They had to give my newborn a week of chemotherapy. We had no idea what would happen.”
Maggie Mae was born with a bone marrow condition called TAM (transient abnormal myelopoiesis), which can cause leukaemia.
At one stage, she was so ill that Claire was told to give her daughter a last cuddle because she’d be unlikely to survive but the little fighter pulled through.
SIGNS OF CANCER IN CHILDREN
CHILDHOOD cancer is rare in the UK, with only about one in every 450 children diagnosed by the age of 14, but there are still around five new cases every day.
Cancer symptoms in children can be similar to other illnesses and tricky to pick up as they may not be able to explain how they feel.
Cancer Research UK says red flag symptoms may include:
- An unexplained lump or swelling that does not go away
- Unable to wee or passes blood
- Back or bone pain or pain that wakes them at night
- Seizures or mood or behaviour changes
- Unusual paleness
- Feeling tired all the time
- Unexplained vomiting, fever or breathlessness
- Frequent infections or flu-like symptoms
- Change in the appearance of an eye
- Frequent or unexplained bruising
Cancer Research said the above symptoms are usually caused by something else but should be investigated by a GP if parents are concerned.
Source: Cancer Research UK
She said: “The first thing I said when the doctors told me about Maggie Mae was ‘what have I done?’ I was convinced that I’d done something wrong because I had two children with cancer.
“They said nothing could have been done to prevent either and that it wasn’t my fault.”
Like her big sister, Maggie Mae, who is still tube-fed, faces a risk of the cancer developing again – between 30 and 40 per cent.
While most parents would crumble, Claire and former tree surgeon Liam have tried to remain strong.
Claire said: “There’s many a night I cry but we try to get on with things.
“Liam is an absolute rock and if I’m struggling or having a high anxiety day, he’s always there, reassuring me.
“The way everyone looks at it now is that the girls are here, we’ve had more time with them than we thought we’d have and we live day to day, embracing and loving them.”
The first thing I said when the doctors told me about Maggie Mae was ‘what have I done? I was convinced that I’d done something wrong because I had two children with cancer.
Claire Bicknell
The family are now trying to make memories for the girls’ big brother Jacob, seven, with help from the Family Fund charity.
They have been given grants towards hospital costs and food when Kaiah was seriously ill, a washing machine, garden play equipment and a holiday fund.
Claire said: “If the worst happens we want Jacob to have lovely memories so we’ve had lots of days out as a family thanks to the fund.
“We don’t want his whole life to be about cancer and hospital appointments either and try to have as happy a time as possible.
“With both girls, the hardest thing is not knowing what’s going to happen in the future, so things like the children just playing in the garden together seem magical.”
For more information about the Family Fund log on to: www.familyfund.org.uk
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Womens Workouts
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