Vitamins, Minerals And Supplements – Do I Need To Spend A Fortune On Them In Winter?

The short answer is no, you do not need to spend lots of money on supplements this winter. The only thing you do not get enough of in winter, which you probably get plenty of in summer, is vitamin D. If your diet is balanced, and contains plenty of different fruits and vegetables, protein sources, and sources of calcium and iron throughout the year, then you should be covered otherwise. This is with exception of course to people who have been diagnosed with low iron (iron deficiency anaemia), low calcium, or low vitamin B12, for various different reasons. If you think you may be deficient in something, because of diet or because of how you have been feeling, then you should have a blood test done with your GP, as there can be a number of different reasons for feeling run down/exhausted. Make sure to get your bloods done as soon as possible, and not to take supplements before you do – as this may mask an issue, which may then go undiagnosed.

Vitamin D

As you may already know, we need sunlight to be able to produce vitamin D in our bodies, and in winter time, with shorter days, being inside all day, and not a whole lot of sunshine besides that, anyone more than 30 degrees north or south of the. equator. Most likely suffers from vitamin D deficiency in the winter months. For that reason, in the UK and Ireland (and most likely in many other countries also), it is recommended to take a vitamin D supplement from October through to March. The dosage recommended is 10 micrograms once daily, and this equates to 400 International Units (IU).

This is the supplement I am taking at present:

Vitamin D3 - High strength supplement. This is the one that I am taking this year - I find it super easy to take these small tablets every day with my breakfast. Why not make it part of your routine? (Check with doctor or pharmacist first based on other meds/conditions/supplements you may have)

Probiotics

From September onwards, as the kids go back to school, and viruses and bacteria spread like wildfire, our immune systems are put under immense pressure. There is some evidence to suggest that taking a probiotic (which contains healthy bacteria for our gut, which in turn strengthens our immune system) could help boost your immune system. The evidence mostly supports taking them to help with gut problems, such as IBS, or to take them alongside antibiotics, to minimise the occurrence of antibiotic-associated diarrhoea (a side effect of taking antibiotics). Taking probiotics will not do you any harm, just if you are going to spend a lot of money on them, I would only do so if you are feeling run down, have gut problems (such as IBS), or are taking/have taken a course of antibiotics. The probiotic I have highlighted below is excellent, and can even be taken by women who are pregnant/breastfeeding and by adults and children aged 5 and up.

This product is suitable for everyone from 5 years + and even if pregnant/breastfeeding. It is kept in the fridge to ensure it remains super effective (potent) and that it maintains stability. It has a really high count of beneficial bacteria, and I often recommend it for people going on a course of antibiotics, or who have been feeling run down and get infection after infection.

The best things you can do for your immune system this winter is make sure you...

• Get 6-8 hours sleep every night

• Maintain regular exercise

• Consume a healthy, balanced diet, consisting of ‘raw’ foods, like fruits and vegetables

• Don't smoke/quit smoking.

• Maintain a healthy weight.

• If you drink alcohol, drink only in moderation.

• Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

• Try to minimise stress.

I hope this short article helps you decide what to prioritise in terms of boosting your immune system this winter, and that if you are going to spend money on supplements, it should be on thsoe that will actually make a difference in your life this winter, and that you may actually be lacking in (like vitamin D from lack of sunlight). The rest of your vitamins and minerals should be obtained from a healthy balanced diet.

If you have any questions or comments please feel free to contact me on social media or by email, and share with me the supplements you take in winter... I would be super interested to know what you guys prioritise! xx

Lauren

Cold sores – Prevention, Treatment and L-Lysine?

Ever had lots going on, like Christmas parties, weddings… you name it, and out of nowhere, a dreaded cold sore appears? Cold sores are a very common complaint in the pharmacy, so they are nothing to be embarrassed about. They are viral in origin, caused by spread of the herpes simplex virus. This virus is highly contagious, and can remain dormant in your system, without you even realising, until one day you notice a cold sore on your mouth/nose area. Certain things can trigger its activation, which results in itchy, irritating lesions that take time to disappear.

Coming into party season and cold sores got you down? Keep reading for tips on how to deal when the cold sore monster strikes!

Triggers for activation of the normally dormant herpes simplex virus in an infected person include:

1. Emotional/psychological stress

2. A cut/wound in the affected area

3. Tiredness/fatigue

4. Different points in menstrual cycle can trigger the activation of the virus in some women

Tips for dealing with cold sores:

When you first feel the tingle (usually on your lips) that a cold sore has started to form:

1. Use an antiviral cream (e.g. Zovirax– there are generics also available which contain the exact same active ingredient)

2. Using an antiviral cream after the initial period will be less beneficial – it serves to stop the spread of the cold-sore/to stop the virus from replicating.

3. Use the antiviral cream up to 5 times a day for up to 4-5 days. This should lessen the duration of the cold sore, reduce discomfort and prevent its spread

4. Make sure to wash your hands and apply the cream with clean fingertips. Wash your hands after applying the cream also, to prevent its spread. Do not share your cream with anyone else.

If the cold sore is at the stage where it has already cracked, it would be best to use either a silicone barrier cream, like Blistex or Cymex, or to use a hydrocolloid patch especially for cold sores

1. Hydrocolloid patches are preferred by lots of patients, for cosmetic reasons and also because it keeps the cold sore hydrated, and makes it less susceptible to cracking, which can be really sore! It also means you are less likely to touch, and hence spread it.

2. There are also non-medicated creams available, which form a barrier, to keep the cold sore moisturised and they. Usually contain a disinfectant also

3. Make sure to have your own face towel and to put it in the wash after each use. This is to prevent the spread of the virus to other parts of your face, or to other people.

4. Due to the fact that the virus is highly contagious - No kissing or sharing cups/glasses, lipsticks etc.

5. Cold sores usually last 7-10 days. If you have one for longer than that, visit your GP. Also, if you are immunocompromised (meaning you have a weaker immune system than most people, due to chemotherapy, HIV/AIDs, immunosuppressant medication) then see your GP if you get a cold sore, as it could affect you more than it would affect the average person.

6. Do not put makeup over your cold sore! You will just risk infection of the open wound, and risk it spreading to other parts of your face via your makeup brushes/hands.

Get cold sores often?

This can be a sign that you are feeling run-down.

You may be lacking in sleep, which your immune system needs to function at its best, so make sure to get plenty of rest (6-8 hours per night), to eat a healthy, balanced diet, and to get some regular exercise.

Cold sores and supplements:

L-lysine is a supplement often recommended to people who get cold sores often. The human body cannot synthesise lysine, so it is essential in humans and must be obtained from the diet. Because herpes simplex virus (HSV) proteins are richer in arginine and poorer in lysine than the cells they infect, lysine supplements have been tried as a treatment. There is little clinical evidence to support this however, so I would not recommend it.

An all-round supplement containing vitamins, minerals and amino acids would be a good option to discuss with your pharmacist if you are feeling run-down. The suitability of a supplement for you will depend on your other medications/conditions, so make sure to discuss your options with either your GP or pharmacist. One supplement which I often recommend to people when they feel they need a boost is Revive Active, which is a supplement range which encompasses all different ages and needs. Check them out here if you're interested. (This is not a sponsored recommendation, it is just a supplement which I totally back, and which I have received training on and can see the science behind it).

There is no cure at present for the herpes virus, so the best we can do is try to prevent it from spreading to other people, and to maintain good overall health in order to support our immune systems, which should in turn reduce the number of breakouts in cold sores.

Hopefully you won't suffer too badly with them this winter! As always, if you have any questions, comments, suggestions... feel free to contact me on here, by email, on instagram or facebook.... wherever you want to reach out to me, do! I love hearing from you guys.

Have a great week,

Lauren

6 Ways to Make Sure You Get The Most Out Of Your Doctor’s Visit

Got an important appointment coming up with a consultant/doctor? Going to the pharmacy to collect your medicines? Whenever you go to see a healthcare professional, it is an opportunity for you to learn more about your health, or the health of someone you care about. Why is it then, that we often walk away and remember something we wanted to ask them after we have left? You should leave a conversation with a healthcare professional, whether it is a doctor, pharmacist, nurse, dentist… feeling more enlightened than before your conversation, and it is partly your responsibility to make sure that you do! Here’s how you can play your part in making sure you get the most out of your conversation/ consultation.

How do you prepare for a doctor’s visit?

1. You are the patient, so YOU set the agenda about what you want to talk about. Of course there will be times when the doctor/nurse will want to discuss blood test results etc, but don’t let this put you off asking another question, whether it is related to the blood tests etc or not. The healthcare professional will find it really hard to treat/advise on a concern that you haven’t addressed, so don’t be afraid to discuss your concerns. Doctors/pharmacists/nurses etc, are always busy, but trust me, they want to know as early as possible in the consultation about your other concerns, rather than just disclosing them at the end. Even if you don’t think a new concern is related to other conditions you may have, there might be a connection, so it’s best if they know early on, so they can give the best advice. Have the confidence to speak up, and don't feel embarrassed - they have heard it all before!

2. Keep a symptom diary. For example, if you have been feeling constipated, keep a log of each time you go to the bathroom, so that when you do see your doctor /consultant, you can tell them how often you have been going, as well as log any other symptoms, like abdominal pain etc. This will give the doctor a clearer picture of just how severe your symptoms are, and this will make sure they treat it the best way they possibly can. You may even start to see some connections yourself. In sticking with this example, if you write out a daily symptom piece you might find a cause all by yourself! See picture below to see how a connection between food/fluid intake and constipation could be spotted all by yourself by keeping a simple diary! And if you can’t spot a connection – your doctor might, so do it anyway.

This is an example of a symptom diary I created - it shows someone who is constipated and records their symptoms, their activity levels, and fluid intake that day, because they heard that all of these were important for bowel movement.Even if you're not sure what might be related to your symptoms - record what you did that day too briefly, especially if you did anything different to usual..

3. Write a list of things you would like to talk about. It doesn’t have to be every single itch/pain you’ve had since you last saw them – just discuss and prioritise your main concerns, and don’t be afraid to bring them up. No doctor will be offended by a patient being organised and bringing a little list, they’ll appreciate the organisation and the efficiency this will allow them to have as you work through the short list together.

Short list on phone of health concerns - this is super quick and easy todo and you can write them as you think of them- so that you don't forget at your next doctor's visit

4. Bring a notebook in with you! Write down any key points so that you do not forget them.

Get yourself a cute notebook to make yourself more likely to take notes-whether that is at the doctor's office or on the bus writing down ideas - I always find having a pretty notebook makes me more likely to write down new learnings, or new ideas.

5. Better yet, if it is an important appointment with a consultant you have been waiting a long time to see, for example, then bring a close companion! Sometimes it can be overwhelming being the patient, and they may say one off-putting thing that means you focus on that, and not the rest of what they say. Having a buddy who is not the patient means, they will have a clearer focus, and you will be more likely to walk away with the knowledge the consultant imparted, and with a better understanding of your condition and your treatment.

6. Find a doctor and a pharmacist that you trust and stick with them.

The benefits of having the same doctor all the time, is that you don’t feel as though you’re starting from scratch each time you have a visit, and you don’t have to waste precious consultation time explaining previous medical history etc. Also, you get to build up a relationship of trust and familiarity, and this ensures you get the best care, and get the most out of your visits.

Soon I will be a pharmacist that people know, trust and come back to month after month. The continuity of care you receive when you go to the same doctor/pharmacist means you know and trust what your doctor prescribes, and what your pharmacist dispenses, and recommends. (P.S.This picture was taken in Greystones, Ireland!)

The benefits of sticking with the same pharmacy/pharmacist all the time, is that they will know your regular medications, and will notice any switch in medication, and will talk it through with you. They will also be able to check if any other over the counter medications or herbal supplements you might want to buy there, interact with your current medications. Also, if you have any symptoms, they may spot a connection between your symptoms and your medication etc. It is definitely in the best interests of your health to be consistent with your doctor, and your pharmacist, where possible, and leaves little room for you or the doctor/pharmacist to be confused about your treatment/condition.

The doctor’s time is precious – and so is yours! As is the money you pay to visit. Sometimes I find that I have been so afraid to "waste" the doctors time with my concerns - and let them focus on just one, even though I might have . more than one. This is certainly not a waste of time - it's why you visit, and it is a healthcare professional's job to help and advise you when you consult with them. Make sure you get the most from your visit by showing up prepared – with your list of queries, and a way of remembering the advice you receive. They will appreciate a patient who wants to know more and get better! So do not be afraid - what you have to say matters, and is in the best interest of your care.

Lots of love,

Lauren

(dailydoseofginger) xx