vitamin d

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Getting rid of depression. Some natural lifestyle changes to help get rid of depression.


As anyone who has ever suffered from depression will tell you recovery can take a long time.   We

https://patienttalk.org/?p=874

https://patienttalk.org/?p=874

thought we would share a few ideas for tackling depression that do not involve medications.

It is worth mentioning that it is always a good idea to map out a journey from depression with a healthcare professional.   It is worth noting that the ideas below are complimentary rather than an alternative to more conventional treatments such as medication or counselling.

1)      Exercise.  As you may know exercise releases endorphins in the body which in turn makes you feel better.  Maybe try swimming or just go for a run.

2)      Get organised.  A regular routine can help you break out of some of the listlessness which can be caused by depression

3)      Diet.  Yes really.  Fish is particular recommended especially ones high in omega 3 oils such as salmon.  https://patienttalk.org/?p=917.  You feel better after a salad than a burger!

4)      Get outside.  Not just for exercise.  Regular exposure to sunlight means raised Vitamin D levels which helps improve your mood.  You can read up on it here https://patienttalk.org/?p=300

5)      Improve your sleep patterns.  Get eight hours plus a night can really help your mood.  Maybe go to bed a few hours earlier or even try a restful camomile tea.

These are just a few simple ideas.  Can you add to them?

It would be great if you could use the comments box below to add your thoughts and ideas as to lifestyle changes which can help beat the blues!

PS  You may find our previous blog on St John’s Wort of interest https://patienttalk.org/?p=874


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How can diet and exercise help you conceive? Watch our video with Zita West where she gives advice on how diet, nutrition and exercise can play a key role in boosting your fertility


Zita West

Zita West

It’s well known that a good diet and exercise regime is important for a healthy pregnancy and for your baby’s growth. But believe it or not, paying attention to diet and exercise should also be a top priority even before you conceive.

From the very start you’ll be nourishing the egg and sperm cells that will become your baby, so following a sensible diet when you’re ‘trying’ is imperative.  Balancing your blood sugar by eating breakfast, having a diet rich in antioxidants and making sure you have plenty of vitamin D will all help to balance hormone levels and improve your fertility.

For both men and women, being overweight can affect your ability to conceive. So maintaining a healthy level of exercise not only keeps your weight down but helps with endorphin release, reduces stress, regulates your blood sugar levels, and promotes good circulation to the reproductive organs.

Balance is vital when it comes to both diet and exercise as being underweight can harm your fertility and men who do too much exercise could be impairing their sperm count; no one knows more about this than leading fertility and pregnancy expert Zita West who is also a practicing midwife, acupuncturist and nutritional advisor.

If you are trying to conceive or know someone who is, watch our video with Zita West who has teamed up with First Response to give advice on diet, nutrition and exercise fertility boosters.

You can watch the video here

http://www.youtube.com/watch?v=b92wVJwWXr4

Zita West is – who has been a midwife for 30 years and whose clients have included Kate Winslet, Stella McCartney and Sophie Wessex.


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How to stop the 3 o’clock drop! Fighting fatigue in the afternoon – short guide!


Afternoon Fatigue

Afternoon Fatigue

We’ve all felt it.  An hour or so after lunch the over powering desire to have a deep sleep.

But for many of us at work, looking after children or grandchildren or dealing with health issues a nap is often out of the question.  So we thought it might be useful to offer a few suggestions as to how you can avoid the 3 o’clock drop and see off fatigue in the afternoon.

The aim of this blog is to provide a few practical tips which we can all use rather than suggesting, say “three hours in the gym at lunchtime” or “a gallon of espresso coffee”.   Both of which are pretty impractical let’s be honest.

So what do scientists recommend?

a)      Well this is pretty obvious but don’t drink alcohol at lunchtime.  Few do these days, of course, but it does cause fatigue.  Also best not to drink on a weekday evening as this can alter sleep patterns leading to fatigue.

b)      Use your lunch break properly.  Rather than a load of carbs at your desk, if you are working, try and take a proper lunch break at a regular time.  Get away from your desk; eat a proper lunch and maybe do some simple exercise like walking round the block a couple of times.

c)       If you fancy a snack when the slump appears or you think it might then why not have one.  But make sure that it is something healthy like vegetables and hummus rather than a chocolate bar.

d)      Tea or coffee.  Yes they do work as a short term thing (and so do energy drinks).  But they are not to be recommended as the caffeine wears off and you may find yourself back to square one.

e)      Can you take a cat nap?  Well 15 minutes can help if you do have the opportunity and I’m very jealous.

f)       Vitamin D.  Make sure you keep up your Vitamin D levels.  Check out our previous blog on the subject https://patienttalk.org/?p=300.

If you do have a slump as  many of us do, however hard we try to avoid it, then try and carry on and ignore it.  Fatigue has many causes and sometimes just working through it can help.

It is worth noting that fatigue can be a sign of a serious medical condition.  Indeed it can be the first sign of, say, diabetes.  If you are in any way concerned please see a medical practioner.

Finally over to you.  Do you have any tips on how to beat tiredness in the afternoon?  If so we would love to hear from you.  Feel free to use the comments box below to share your suggestions or links with other readers.

Thanks very much in advance.


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Pain! Some natural treatments for pain.

pain-management1There are many who are dissatisfied with conventional treatments for pain and are looking for more natural ways to find relief.  Many use dietary supplements as part of the pain management strategies.

As part of our on-going series of blogs on pain management we would like to introduce to you a few natural remedies for pain.  In a previous blog we explored food which helped pain (see https://patienttalk.org/?p=507). In this blog we are looking at naturally occurring substances which can be used to provide relief from pain.   In this case they may be available either as food or as a dietary supplement.  For most the key issue is that the treatments and products they use are not synthesised chemicals:-

a)      Capsaicin.  Comes from chilli peppers and can be used on the skin to treat pain. Including rheumatoid arthritis and diabetic neuropathy.

b)      Vitamin D.   We covered Vitamin D in an earlier blog this year (https://patienttalk.org/?p=300).  It is available free from the sun as well in “paid for” supplements.

c)       Omega-3s or fish oil. This old favourite seems always to come up when health is discussed.  While an effective anti-inflammatory it now seems to help people with neuropathic and fibromyalgia pains.  It can be taken in concentrated form as a supplement but I still prefer a smoked salmon bagel.

d)      Glucosamine sulphate. This dietary supplement is often recommended for people with osteoarthritis.

e)      Methylsulfonyl-methane.  Also for osteoarthritis it helps reduce joint pain.

Please note that these products are dietary supplements rather than medications. Before using them at all we would recommend you speak with a qualified healthcare professional.

Of course these are only five among many.  This is where you come in. It would be great if you could share your experiences of using dietary supplements to help manage pain. You might like to consider some of the following questions:-

1)      What is the main medical condition which causes you pain?

2)      How do you manage your pain?  What role do dietary supplements play in your pain management?

3)      How successful have they been?

4)      Are there any dietary supplements you would recommend?

Feel free to use the comments box below to share your story and to add any links you think may be of interest.

Many thanks in advance.

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Vitamin D – what it does, why we need it and how we get it?

Sunshine - a great source of Vitamin D

Sunshine – a great source of Vitamin D

After a couple of days of London sun it is no surprise that a healthcare blogger’s thoughts turn to Vitamin D.

One of the first things to note about Vitamin D is that it is not strictly speaking actually a dietary vitamin.  This is because in theory humans can absorb Vitamin D from sunlight rather than diet.

So what does Vitamin D actually do?

Discovered by Edward Mellanby, a British physician, in 1922 who was looking for a cure for rickets or as it is formally known – Osteomalacia.  Because of this discovery rickets has been almost wiped out in the developing world.

One of its most important functions is to help the body absorb calcium.  It can also affect bone density causing osteoporosis or bone fractures.

P. Tuohimaaa, T. Keisalaa, A. Minasyana, J. Cachatc, A. Kalueffc  in their article ”Vitamin D, nervous system and aging”  published  in the  December 2009 edition of Psychoneuroendocrinology suggest

“Clinical data suggest that vitamin D3 insufficiency is associated with an increased risk of several CNS diseases, including multiple sclerosis, Alzheimer’s and Parkinson’s disease, seasonal affective disorder and schizophrenia.”

As well as concluding that a lack of vitamin D could cause premature ageing.

So all in all it seems pretty important to keep up our levels of Vitamin D.  But how is it best to do so?

Obviously most people can get Vitamin D from sunlight.  But with over exposure to the sun comes risks of developing medical conditions such as skin cancer.   Indeed in Australia, with no shortage of sunlight, it has been suggested that nearly a third of the population are Vitamin D deficient.

Oily fish such as mackerel, sardines and salmon are a great dietary source of vitamin D.  Eggs are another good way of racking up Vitamin D.

Finally of course you can take supplements.  These are available from most supermarkets and pharmacies.

But it is recommend by the UK’s NHS  website that “If you take vitamin D supplements, do not take more than 25 micrograms (0.025mg) a day, as it could be harmful. However, taking less than this is unlikely to cause any harm.”  It is suggested that excess vitamin D increases absorption of calcium which in turn can cause kidney damage.

With that short Vitamin D round up it is now over to you.  We would love it if you could share you experiences with Vitamin D deficiency to help other readers.

Any part of your story is of interest but you may wish to consider the following questions:-

  1. Have you ever suffered from Vitamin D deficiency?
  2. What medical problems did this Vitamin D deficiency cause?
  3. How did you treat the Vitamin D deficiency?
  4. How do you ensure that you get enough Vitamin D?

Please feel free to tell your story using the comments box below.  Feel free to share any links which you think might be of interest to other readers.

Thanks very much in advance for you contributions.